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Jswain's training log for powerlifting

Updated yesterdays workout and added in the deads and rows i made up today.
 
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Shipment from PES just came in. Love me some iced tea. And hoping this joint support helps my right wrist and knees make it through this project. Any additional joint support i get in my hips/SI and/or elbows would be a bonus.
 
Haven't had the tea yet, jealous!
 
Duramaxhd said:
Bought some you'll have to let me know how it is dose seemed on the low end
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Its really good. See my comment to bolt below. And those are all studied doses and shown to be effective at those doses. I'm not much of a supp user anymore outside of bulk creatine, beta alanine, tmg, choline. This has all of those in there (- BA) + others all together and tastes great, can't beat it.

bolt10 said:
Haven't had the tea yet, jealous!
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I love tea. And i mentioned it in a PES thread...its one of my favorite supplement flavors ive ever had. Good tea flavor with a nice bit of lemon. Another on point flavor from you guys.
 
What flavors are they offering it right now? I logged 2 tubs of it when Athletix first produced it and the 2 flavors were absolutely entirely too sweet. It was a battle to drink every morning. Shame, cuz the value and convenience pretty much made it perfect otherwise.
 
Hyde said:
What flavors are they offering it right now? I logged 2 tubs of it when Athletix first produced it and the 2 flavors were absolutely entirely too sweet. It was a battle to drink every morning. Shame, cuz the value and convenience pretty much made it perfect otherwise.
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Yeah i agree. I would dilute the hell out of the hell out of nanaberry. The new flavors are tropical twist (i think?) and the iced tea. I heard the tropical twist isn't as sweet as the other two. And the tea isn't sweet at all.
 
jswain34 said:
Yeah i agree. I would dilute the hell out of the hell out of nanaberry. The new flavors are tropical twist (i think?) and the iced tea. I heard the tropical twist isn't as sweet as the other two. And the tea isn't sweet at all.
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Might have to revisit this!
 
If you like tea, i definitely recommend that flavor
 
Hyde said:
What flavors are they offering it right now? I logged 2 tubs of it when Athletix first produced it and the 2 flavors were absolutely entirely too sweet. It was a battle to drink every morning. Shame, cuz the value and convenience pretty much made it perfect otherwise.
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Word is the new flavors (tea and tropical twist) aren't as strong. I personally use the flavorless option quite a bit though, which can be mixed with anything.
 
bolt10 said:
Word is the new flavors (tea and tropical twist) aren't as strong. I personally use the flavorless option quite a bit though, which can be mixed with anything.
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I agree that they aren't as strong as the nana and blue ice were, but i am still able to drink half the tea and fill the shaker back up and keep the flavor there. I'm fine with it that way though. Lets me have more to drink intra :)
 
1/27 PROJECT MOMENTUM W4D2

-COMP SQ (txsqb) ss/ COMP BP
(71%x5x3) / 71%x5x4
55x a bunch / 45x8
145x8 / 135x8
195x5 / 185x5
235x5 / -----
285x5 (+loose belt) / -----
315x5 / 215x5
340x5x3 / 240x5x4
(@6.5, 6.5, 7) / (@6, 6, 6, 6)

-STATIONARY BACKWARD LUNGE (+ssb) (x4@6; x4@7; x4@8; +3 LDs)
95x6
120x4
160x4@5
175x4@6
190x4@7
200x4@8
LDs
190x4@7
@7
@8

-CAMBERED BAR LARSEN STYLE BP to 1 BOARD (x4@6; x4@7; x4@8; +3LDs)
95x8
135x4
185x4
205x4@5
[email protected] (~6)
225x4@7
[email protected] (~8)
LDs
225x4@7
@7
@7.5

-COMP DEADS (71%x5x3):
135x5
225x5
315x5
365x5
395x5x3 (@6,6,6)

Squats and comp pressing felt heavy and slow today. Dunno if it was just cuz it was early and i wasnt fully awake yet or what. I was getting some knee pain in the back knee on lunges. It's weird that it isnt the leg im pushing off, just the one hanging out in back after i step back. The cambered bar press was good, i actually liked that...nice stretch at the bottom and should help off the chest nicely. If it weren't for that 1 board it'd be a bit too much, so im glad he said to use that.
 
Thanks Cap'. You too, nice pause pressing pr today!
 
Hey J, speaking of supps, gonna be logging Dieselade here for a few weeks:

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Anyone wanting to follow, either training or to get my thoughts on the product, I'd love to have your input. Stuff is no artificial flavor, color or sweetener and could be a contender.
 
Im in. Headed over to sub now
 
Ass and hams (a little bit) are sore from the backward lunges yesterday. I didn't even think I'd get anything out of them at 4 rep sets...guess i was wrong.
 
I've been following that chart he refers to pretty well, at least in the ballpark. I cant imagine people taking a 7-10 minute rest period between sets that don't require a 9.5-10 rpe. Even then that's pushing it on the higher end of that rest time range.
 
jswain34 said:
1/27 PROJECT MOMENTUM W4D2

-COMP SQ (txsqb) ss/ COMP BP
(71%x5x3) / 71%x5x4
55x a bunch / 45x8
145x8 / 135x8
195x5 / 185x5
235x5 / -----
285x5 (+loose belt) / -----
315x5 / 215x5
340x5x3 / 240x5x4
(@6.5, 6.5, 7) / (@6, 6, 6, 6)

-STATIONARY BACKWARD LUNGE (+ssb) (x4@6; x4@7; x4@8; +3 LDs)
95x6
120x4
160x4@5
175x4@6
190x4@7
200x4@8
LDs
190x4@7
@7
@8

-CAMBERED BAR LARSEN STYLE BP to 1 BOARD (x4@6; x4@7; x4@8; +3LDs)
95x8
135x4
185x4
205x4@5
[email protected] (~6)
225x4@7
[email protected] (~8)
LDs
225x4@7
@7
@7.5

-COMP DEADS (71%x5x3):
135x5
225x5
315x5
365x5
395x5x3 (@6,6,6)

Squats and comp pressing felt heavy and slow today. Dunno if it was just cuz it was early and i wasnt fully awake yet or what. I was getting some knee pain in the back knee on lunges. It's weird that it isnt the leg im pushing off, just the one hanging out in back after i step back. The cambered bar press was good, i actually liked that...nice stretch at the bottom and should help off the chest nicely. If it weren't for that 1 board it'd be a bit too much, so im glad he said to use that.
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Where was the pain in the knee? Just curious. Bit in mine too
 
jswain34 said:
I've been following that chart he refers to pretty well, at least in the ballpark. I cant imagine people taking a 7-10 minute rest period between sets that don't require a 9.5-10 rpe. Even then that's pushing it on the higher end of that rest time range.
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Oh, I know. Just posting it up because of the discussion earlier in the thread
 
1/29/16 Project Momentum W4D3

Good day, have some videos.

-COMP SQUAT (+tx sq bar) (71%x5x3)
55x10
145x8
195x6
235x5
285x5 (+loose belt)
315x5 (+loose)
340x5x3 (+latched belt)
@6,6,6.5
Set #3:
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^my CoG came forward noticeably on reps 3 & 4 there. Gotta stay back on my heels and drive my upper back into the bar better.

-COMP BP (x1@8; x4@9; +2LDs)
45x10
135x10
185x5
215x5
245x1
265x1@5
285x1@6
305x1@7 (vid)
325x1@8 (vid)
275x5x2
@7
@7.5; 2-3ct pause on last rep.
305 video:
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325 video:
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^pauses were a little quick, i think.

-PIN PRESS (chest level) (x1@8; x4@9; +2LDs)
225x5
250x5
275x1@7
290x1@7
[email protected] (~9)
280x4@9
LDs:
265x4
@8
@8

-COMP DL:
Work up in x5s
395x5x3
@6,6,6

-2ct PAUSE DEADLIFT (pause as soon as i break the floor) (x1@8; x4@9; +2LDs)
315x1
365x1@6
395x1@7
425x1@8
[email protected] (~9)
LDs:
375x4@7
375x4@7

^those suck.

NOTES:
Happy with squats and bench. Seems like those two lifts are improving well during this project. Actually, overall, I'm seeing some improvements in my deadlift too but that could be more from pulling frequently and finally finding a conventional form that suits my hip morphology a bit better.

Any comments/critiques welcomed and appreciated. Finally talked the gf into coming to my gym with me in the early am so i got some videos.
 
It looks good to me! You make it look effortless! :)
 
How do you feel your depth is? Squats looked a bit high, but the all black and angle make it ambiguous for me.

Benchpress moved like greased lightning. I can't even press 325 yet and you can throw it around like its plastic
 
puccah8808 said:
It looks good to me! You make it look effortless! :)
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Sean1332 said:
Lifts are lookin good dude
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Thanks guys!

Hyde said:
How do you feel your depth is? Squats looked a bit high, but the all black and angle make it ambiguous for me.

Benchpress moved like greased lightning. I can't even press 325 yet and you can throw it around like its plastic
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Depth was meh. Like i mentioned 2 weeks ago (i think it was), depth is questionable with my narrower stance. I think the black on black as you noted makes it a bit more difficult to tell but they were definitely close. A few felt high, others felt good.

Thanks Hyde. I didn't realize how good that moved til i just watched it again. You'll get there, just have to follow your own advice and gain some weight to better your leverages! That's what you told me and look what happened. Gained 25lbs and now hitting bench prs.
 
Very impressive bench there man!
 
liftandswim said:
325 looked effortless! Wow wasn't expecting it to move that fast
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Me either. After watching the video i almost went up, but I'm just gonna keep riding these 5-10lb weekly improvements and not get cocky with it lol. I feel like im making noob gains again.
 
Good ****! What's your best bench again?
 
herderdude said:
Good ****! What's your best bench again?
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Honestly...i think its 325 lol. I know for damn sure it never went that easy before. I think thats what i hit on my second attempt in both the push pull and full meet.
 
Hyde said:
But I haz to get aesthetics...
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Do what I did, get a funhouse mirror and a 300 airbrush ab kit. And don't forget to tell people how much you can deadlift. From 18". I use my equipped two board press personally. As an icebreaker. The key is to not use too many adjectives. We're not painting a word picture, we're deflecting from people calling us fat.
 
herderdude said:
Do what I did, get a funhouse mirror and a 300 airbrush ab kit. And don't forget to tell people how much you can deadlift. From 18". I use my equipped two board press personally. As an icebreaker. The key is to not use too many adjectives. We're not painting a word picture, we're deflecting from people calling us fat.
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"I'm cultivating mass"
 
Lol. That's good stuff up there ^^.

Learned a few things today...

1. my squat is definitely improving. Super happy about that.
2. I suck at cg incline press.
 
1/30 Proj Momentum W4D4

-COMP SQ (TX SQ BAR)
(71%x5x3)
55x10
145x8
195x6
235x5
285x5 (+loose)
315x5 (+loose)
340x5x3 (+ latched belt)
@6, 6.5, 6.5

-COMP SQ (TX SQ BAR)
(x4@7; x4@8; x4@9; +1 LD)
365x4@6
385x4@7
[email protected](~8)
[email protected] (~9) ---> i definitely had 2 reps left, but i broke my usual rules and took a hit of nose tork beforehand and got a little pumped up. So i gave it an 8.5. This may be a x4 PR...it's close at least. My old one may have been 420, but that last rep was likely @10 rpe.
5%LD
[email protected]

-COMP BP ss/ COMP DL
(71%x5x4) / (71%x5x3)
+belt only on top sets for both.
Work up on each.
250x5x4 @ 6.5,7,6,6 / 395x5x3 @ 6,6,6

-CG INC PRESS
(x10@6; x10@7; x10@8; +3RPs)
45x10
95x10
[email protected] (~6)
[email protected] (~7)
[email protected] (~8)
Repeats:
165x10@9
-5%
[email protected]
155x8 --30s rest pause---> +2
^i wouldve failed that 9th rep. I had great pop off the chest on all of these...but i really started to slow down about 3/4 the way up. Right where i failed my bench at my last meet.

So W4 is done. I'm feeling a lot better than I did last week at this time. That run down feeling i had is about 80% gone. The gains are starting to roll in and we're about half way done with the project. I can't wait to see what the next few weeks have in store.
 
Things are rolling now, I see some serious gains coming....
 
Gain train! What bolt said.

And that's to be expected for a CG incline press. You don't have the leverages to grind like you would a competition bench press. You'll likely be fast til you fail.
 
Those close grip inclines kicked my ass when Mike programmed them. I used to look at my programming and get pissed when I saw them.
 
Great squatting man. Gotta give the tork a try.
 
bolt10 said:
Things are rolling now, I see some serious gains coming....
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liftandswim said:
Gain train! What bolt said.

And that's to be expected for a CG incline press. You don't have the leverages to grind like you would a competition bench press. You'll likely be fast til you fail.
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Agreed fellas. All aboard the gain train going forward i think. It's been a damn long time since ive been feeling positive about my squat or bench and lemme tell you it feels great.

And that makes sense, Ian. Because "fast til you fail" is exactly what it was.

bolt10 said:
Those close grip inclines kicked my ass when Mike programmed them. I used to look at my programming and get pissed when I saw them.
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Glad I'm not the only one.

RegisterJr said:
Great squatting man. Gotta give the tork a try.
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Thanks reg. The torque definitely fires you up and excites the nervous system. I usually only take a big hit in testing/meet situations. But, some days if im dragging ass ill just take a slow weak hit of it just to wake up a bit.
 
1/31/16 Proj Momentum W4 GPP

Went to LA with the GF today and the weights aren't the same somehow. I dont understand it but the 30lb cable station was as hard as the 50lb cable weight at my gym. Weird as hell.

Pallofs - 5 min of 10s on 5 off x3 each side then rotate
Planks
+45 lb x40s
20s rest
+45lb x30s
30s rest
+45lb x40s
20s rest
+45lb x30s
30s rest
Bw x30s

Chest supported tbar rows:
79 reps with varying weights. I started off too heavy. Guy came up to me and asked me for a spot on his box squats in the middle of my set. Since im rowing tomorrow i just said whatever and finished the time out and called it.

Mobility
-banded piriformis x5 min
-Hams/hip flexors x5 min

Bike - didnt do it. Gf wanted to leave to go eat. We woke up late and went straight to the gym so i was pretty damn hungry myself.

thats it. Squats tomorrow. If it's there rpe wise im gonna take 450x1@~8 for a ride.
 
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