Jswain's training log for powerlifting

Some stations have a lever at the bottom that switches from light to heavy. It engages/disengages a cable.
 
jswain34 said:
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.
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That's what all addicts say.

turff49 said:
Some stations have a lever at the bottom that switches from light to heavy. It engages/disengages a cable.
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We only have a lever on one, but they are all different in my gym. On some, 30xY is a max, and others 60xY is my max.
 
This is why I never record cable weights. Doesn't make a huge difference anyway. You make the adjustment.
 
I didn't know that about the pulleys. I actually dont think i ever even noticed. I just went by difficulty and knew there was something funky going on. Agreed with what Herder said.
 
Sucks that i have depth issues now, apparently. I've got some videos for critiquing. Swim the depth nazi and the rest of the crew will be needed.

Worked up to 445. Quads felt shot from Saturday all the way up so i'm still okay with the 5lb improvement from last week. It'd be nice if i could lift on the actual programmed days so I'd have two days recovery from day 4 squats to day 1 squats the following week. As of now it's looking like i'll be feeling my best for that saturday session instead of the Monday session.
 
405x1@6
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425x1@7
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445x1@8
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2ct pause bp 285x3@9
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Lemme know what you guys think. Personally, i think im at parallel but not quite to depth.
 
You don't have depth issues. Your tissue is going bananas trying to keep up with your squat volume. Sometimes we have high days. It wasn't that bad.
 
herderdude said:
You don't have depth issues. Your tissue is going bananas trying to keep up with your squat volume. Sometimes we have high days. It wasn't that bad.
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liftandswim said:
What herder said. That really wasn't even bad. Based on your description I thought you were going to be miles high
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Herder, you're definitely right on the tissues going bananas. My right hip has been feeling a little funky since Saturday. Just muscularly bound up, i need to do some serious MFR on that mfer.

And lol Swim, yah i hope I'm never miles high on a squat. If i say its high it's at least going to be close.

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Hip crease looks about an inch or so high to me. But if you guys dont think so then I'll take it. Im often my biggest critic.
 
I think come time for comp, unless you squat in a looser fed, you're gonna want to try to get another inch of depth. But that's literally so borderline if you were calling a gym PR I wouldn't even remotely argue it.
 
capo180 said:
Squat is real close.. And no where near as high as I thought it was going to be.
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Yep. Close doesn't always get whites though.

Hyde said:
I think come time for comp, unless you squat in a looser fed, you're gonna want to try to get another inch of depth. But that's literally so borderline if you were calling a gym PR I wouldn't even remotely argue it.
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Agreed. Another inch and I'm happy. I just dont like to get in the habit of squatting above depth. Next thing ya know you do have a depth issue and are getting reds.
 
Full update will be tonight, btw. I moved deads and rows to tomorrow AM like i did last week.
 
The progressively got deeper. Happens to me that way too.
 
Tightness is rightness, brotha. We're out here trying to move big weight!
 
2/1/16 Project Momentum W5D1

-comp squats (+tx sq bar) (x1@8; 78%e1rmx4x2)
55x10
145x8
195x6
235x5
285x5
325x3 (+loose belt)
365x1 (+latched belt)
405x1@6 (video)
425x1@7 (vid)
445x1@8 (vid)
375x4x2 @6.5, 7.5

-COMP BP (74%x4x4)
45x10
135x8
185x5
215x5
240x5
260x4x4
@7,7,7,6.5

-2CT pause BP (x1@8; x3@9; +2LDs)
[email protected]
285x1@7
295x1@8
285x3@9 (vid)
270x3@8,8

Moved deads and rows to tomorrow morning due to being short on time. Couldnt get out of bed.

Edit: 2/2 Deads and Rows from yesterday.

-COMP DEADS (conv) (x1@8; 78%e1rm x4x2)
135x5
225x5
315x5
365x3 (+belt)
415x1
465x1
505x1@7
525x1@8 *Conventional PR
[email protected], 7

-ROW OF CHOICE: Dead stop pin rows from below knee pins (x9@6; x9@7; x9@8; +3RPs)
135x9
165x9@5
185x9@5
195x9@6
200x9@7
210x9@8
RPs:
210x9x3 (@8,8,8)
 
Edited workout in as above. Here's the video of the deadlift PR. Went well. I was having a tendency to drift onto my toes directly off the floor on a few work up sets, but didn't have an issue with that here thankfully. This wider stance is the shiz for my conventional pull it seems

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Thanks fellas. I'm getting excited to test at the end of this. We're just a tad over half way done and literally anything i hit over what i hit on the comp lifts over this last rotation will be a pr. Gonna be a fun 3 weeks.
 
I hate it when a random dog interrupts my lift.

Nice pull Jared.
 
RegisterJr said:
I hate it when a random dog interrupts my lift.

Nice pull Jared.
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Lol, i was waiting for someone to say something about that. The owner lets a couple of them wander around. Most of them don't bug you at all. Actually pretty entertaining sometimes.

Thanks man
 
jswain34 said:
Lol, i was waiting for someone to say something about that. The owner lets a couple of them wander around. Most of them don't bug you at all. Actually pretty entertaining sometimes.

Thanks man
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My gyms owner often lets the dog run around - she's totally oblivious to the clanging and banging. Wouldn't let me start my db bench yesterday til I threw her ball
 
Hyde said:
My gyms owner often lets the dog run around - she's totally oblivious to the clanging and banging. Wouldn't let me start my db bench yesterday til I threw her ball
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Lmao yup. Sounds about right. One of the dogs literally sat not more than a foot away from the front of my barbell on my first set of 74% deads last week. Wasn't even looking at me. Then the owner called him over next to the accessory bench sitting by the rack and he just plopped up, laid down, and damn near fell asleep. Talk about a good dog.
 
Awesome!
 
Mix up at work today. I thought i worked at 9, but i dont work until 11 apparently. Now I'm probably gonna have to move my workout from tonight as planned to tomorrow morning; unless i go to LA which won't have the cambered bp bar. I may just do that and do the feet up/archless option for the wide grip press.
 
2/3/16 Project Momentum W5D2

At LA fitness. Whippy ass squat bar lol.

-Comp SQ (74%x4x3)
360x4x3 (+belt)
@5,5.5,5.5
Squats felt phenomenal. Even on the whippy bar.

-Comp BP (74%x4x4)
260x4x4
@7,6,6,6
Various grips. Just trying to find my natural grip since the rings seem to be narrower than the texas power bar.

-No leg drive flat back bench (x3@6; x3@7; x3@8; +3 repeats)
225x3@5
[email protected] (~6)
[email protected] (~7)
275x3@8
RPs:
275x3x3 @8,8,8

-BW lunges (x3@6; x3@7; x3@8; +3 repeats)
95x5 per leg
155x5
185x3
205x3@6
215x3@7
225x3@8
RPs:
225x3x3@8,8,8

-Comp DL (74%x4x3)
430x4x3 (+belt)
@5,5,5
These also felt great.

If bench would've felt really light and as good as squats and deads did i wouldve thought that the plates weighed less than 45lbs. Everything moved good all session.

That's it thanks for reading. Have x1@8 bench Friday. May see an all time new pr there.

Edit: oh yeah, my favorite part about this session was that it only took me an hour and a half. Definitely the fastest I've got any of these workouts done.
 
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Hyde said:
Hope you get a nice easy bench pr Friday!
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You n me both man. I'll take it if it's there.

clk said:
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Welcome. Let me know if you have any questions about that RTS article on PtW. I'm sure you will, it seems like rocket science at first but its actually pretty dang simple once you figure it out.
 
capo180 said:
Nice work there man, 225 on lunges is nuts..
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Thanks, boss. And yeah, my glutes are paying for it today. I definitely preferred using the ssb for them last week even though they were harder.
 
liftandswim said:
How are you performing the lunges? I think I missed it. Regardless, 225 is killer!
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In a power rack. Step back with the back leg til my knee touches the ground then step back up. Finish reps on right leg then go to left. I start with my right since its a little weaker on unilateral work. It had always been my less explosive leg, even back when i played basketball i looked like an idiot jumping off my right leg.
 
Just got our training for next week. Hitting the usual x1@8s but it'll be followed by x1@9s on the comp lifts now. Pretty much guaranteed to see some prs there. He also made some changes to the exercises...added in high bar, pin squats, military press, 2" deficits, SLDLs back in.
 
2/5/16 Proj Momentum W5D3

Foam roll
Poke/stab right pec as herder described to me in his log. Got it to loosen up a tad.
Random shįt trying to loosen/warm up my pec (stretch, light band flys, etc).
3 min hip circle walk

I think i was a combo of fatigued and under fead both pre session today and in total (calorically) yesterday. Mentally, i just had to grind through this one.

-COMP SQ (+tx sq bar) (74%x4x3)
55x8
145x5
235x5
285x5
325x5 (+belt)
360x4x3
@7,7,6

As good as squats felt Wed they felt equally as slow today.

-COMP BP (x1@8; 78%x4x2)

Work up
285x1@6 (+belt)
305x1@7
[email protected]
[email protected] (video) *All time PR. (I should've just stayed at 325 and rounded up to ~8 like i had been doing all project. But, i saw the PR and i took it).
265x4x2 (accidentally did 74% v 78%).

^could definitely feel that my pec was "off". All weights felt heavier on that side too.

-PIN PRESS (chest level) (x1@8; x3@9; +2LDs) (beltless)

225x1
255x1
285x1@7
305x1@8
[email protected] (~9)
LDs:
[email protected]
280x3@6

^pec was feelin a little sketchy on the heavier sets so i probably ended up inflating the rpe a tad. The lighter sets felt fine.

-COMP DEADS (74%x4x3)
Work up
440x4x3 (+belt)
@6,6,6

-2ct pause (off floor) deadlift (beltless)
365x1
405x1@6
425x1@8 (video)
[email protected]
LDs
395x3x2
@6.5, 7

Eh, okay session. Hit the bench pr, dont feel that great about it. Last week's 325 felt way better and looked much faster on video than this weeks did. I honestly should've waited another week to hit that PR. But, it is cool that that's 5lbs more than my failed 3rd from the September meet and i hit it with maybe 2 reps left. Pec shouldn't be an issue after i get some time to heal this weekend. Heavy x4 squats tomorrow...cant wait...lol.

Oh, another cool thing i realized when watching the Sept w/ wrap meet video is that my 2nd attempt was 465...i could probably hit that w/o wraps now.

Im starting to consider this a pretty dang good off season. As long as i end up boosting my total/bw ratio I'll be happy.
 
Videos:

325 bench:
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335 bench: (turn your select viewing devices upside down, I tried figuring out how to rotate the video but couldn't)
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405 pause Deads:
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425 pause deadlift:
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^pretty decent difference in bar speed from 405 -> 425. Was babying the low back on that last one. When I started back up from the pause on that 405 she started talking. Hence why I decided to belt up for the load drops.
 
You did quite a bit Wednesday. 225 lunge is insane. My squat would've struggled two days later as well.
 
RegisterJr said:
You did quite a bit Wednesday. 225 lunge is insane. My squat would've struggled two days later as well.
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Yeah. I'm not all that worried about the 74% days. Obviously I'd like for them to feel good but if they feel like **** id rather them feel that way than the heavier days. It turns out I've got heavy trips today...that's gonna be interesting.
 
Also, pec update. It feels almost like the muscle is bruised. there's not any noticeable bruising on the skin but it just feels sore/bruised (not like doms). Im sure I'll be able to do the 74% work today without an issue. Luckily I've got til next Friday until i bench heavy again (comp pressing anyway, heavy pin presses again on Monday).
 
Slight tear perhaps?
 
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