Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Jswain's training log for powerlifting

Duramaxhd said:
For a trainer that is a deal imo but for just me no
Click to expand...

Agreed.

Hyde said:
Squat was for sure through parallel. Definitely made depth improvement from a month ago. Everything looked kosher to me. The last pull you lose your back tightness some as soon as the load starts to come off the floor, but it is max effort. But if you were looking for anything, that's what I noticed.

Nice work!
Click to expand...

Glad to have another set of eyes on the squat depth. Thanks. I dunno when i started questioning my depth so much. Any cue to help with me losing my upper back? I've noticed im not that great at engaging my lats and "squeezing the orange" when i pull conventional. That part of the problem?

Thanks man.
 
I lose my upper back like a mofo on deads too. Idk.

And the squat was parallel. The judges who gave Jessie Norris red lights would get you, but just about anywhere else you're good to go.

Impressive work, man. Excited to see where you go from here!
 
Very impressed! Everything look good in the vids. Congrats on a job well done, and on the gainz!!
 
liftandswim said:
I lose my upper back like a mofo on deads too. Idk.

And the squat was parallel. The judges who gave Jessie Norris red lights would get you, but just about anywhere else you're good to go.

Impressive work, man. Excited to see where you go from here!
Click to expand...

We (at least I, you're pretty good about it) just need to work it more. If you cant row heavy its tough to keep a tight upper back trying to yank heavy weight off the floor. Imo.

I buy parallel. I dunno why but it literally feels like thats the bottom of my squat now. Its not even like im consciously trying to cut it at a certain point. I've definitely seen higher squats get whites, but I don't like risking it.

Thanks Ian. Me too. I'm hoping the modifications in the project that i make don't screw up how well it worked for me too much. You live and you learn though, gotta try it out first.
 
turff49 said:
Very impressed! Everything look good in the vids. Congrats on a job well done, and on the gainz!!
Click to expand...

Thanks Turff! Safe upcoming travels to you man.
 
Went in for GPP today btw.

-Low cable rows (wide pronated grip)
60x10
80x10
Start 10m timer
100x136 = 13,600lb lifted

-1/2 kneeling pallof press:
10m
70x2
60x3
50x2

-stationary bike:
12m

-mobility:
12m. I wanted to get more in but the gym was closing down.

Notes:
I'll get more tissue work in throughout the week. Since its upper/lower ill be able to do soft tissue work on lower body during upper sessions and vice versa.
 
CincyKiller45 said:
Awesome work in here, bro. Good to see that you're continuing the program (with minor modifications). The future is bright!
Click to expand...

Thanks bro! It'd be dumb of me to not try and ride this proverbial wave as far as it will take me. I still have tons of work ahead of me!
 
Alarm went off this morning to get up for the gym and i just shut off. Bed felt too good. Will get today's scheduled bench work in tomorrow.
 
Figure i should post this up in here too. This is what Mike wants for the exit questionnaire. Since i dont know my 1rm from prior to starting, i am to use my e1rms from week 1. Part of me wants to use week 2s e1rms since i feel that those are closer yo where I really was. W1 i was just trying to get back into it after being on vacation. And my hand was still screwed up.

W1:
400x1@8=435lb (+70)
[email protected] = 325 (+30)
475x1@8=515lb (+60)
W2
[email protected] = 445lb (+60)
[email protected] = 345 (+10)
495x1@8=540lb (+35)
 
I'd personally use week two. IMO it's more honest towards your starting point
 
What is this feeling i have in my chest and triceps? Is this what is referred to as a pump? Lol...i forgot how bad my pressing endurance is. Failed 205 on my 12th rep on my second bench activation.
 
3/1/16 PM Washout cycle w1d1

-Comp bp (x5@6; x5@7; x5@8; tempo 55%x3x5)
45x8
135x5
185x4 -> left pec felt a little tight so i moved my grip in a finger width from here on for the remainder of the barbell work.
185x5
215x5
245x5@5
265x5@6
275x5@7
285x5@8
55% e1rm = 195lb
Tempo: 3ct eccentric, 1ct pause on chest, explode to 2" off chest, 2ct pause at weakness (2" off chest), 2ct concentric to top, 1ct at top.
195x3x5

-BENCH ACTIVATIONS (x12@9->x4@10; 2 activations)
225x12@9
30s
225x4@9
30s
225x4@10

3m rest

205x11@10 -> failed 12th
205x4@9
205x4@10

-FLAT DB BP ACTIVATIONS (x12@9->x4@10; 2 activations)
75x12@9
30s rest
75x4@10

3min rest

55x12@9
30s
55x4@8
30s
55x4@9
30s
55x4@9
30s
55x4@9
30s
55x4@10

Notes:
Not too sure on how i feel about this stuff.

Like i said i forgot how bad my pressing endurance is, especially without training it in forever.
 
It can be a fun change up to pump the pecs IMO. Rarely feel any on bench alone.
 
capo180 said:
Wow complete 180 on training there. Good luck lol.
Click to expand...

Lol yeah i know. He sent us the training and i was just like wtf. 1-2x a week frequency, one lift a day, weird.
 
3/2/16 PM washout w1d2

-Sq w/ belt (SSB, olys, sleeves) (x5@6; x5@7; x5@8; 55%e1rmx3x5 w/ tempo)
*means doubled monster mini around knees
70x5
120x5*
160x5*
210x5*
250x5*
300x5@6
320x5@7
340x5@8
Tempo work at 3ct ecc, 2ct in hole, 2ct concentric. Doubled mini around knees throughout.
230x3x5

-Row of choice (x12@9->x4@10; 2 activations)
Seated cable low row
+Wide, pronated grip
60x10
90x10
130x12@7
150x12@9
30s
->x4@6
30s
@8
30s
@8
30s
@9
30s
@10
3m rest
+narrow, neutral grip
150x12@9
30s
->x4@8
30s
@8
30s
@8
30s
@9
30s
@9
30s
@10

-Vertical row of choice (fat bar lat pulldown) (x12@9->x4@10; 2 activations)
50x10
90x12
130x12@9
30s
->x4@8
30s
@8
30s
@9
30s
@9
30s
@10
3m rest
110x12@9
30s
->x4@8
30s
@8
30s
@9
30s
@9
30s
@10

Haven't had a lat pump in a while. Got a cramp or two on that last set.

Edit: oh yeah. The ssb fckn sucks balls still.
 
I know most of y'all are there but anybody know where i could find a video feed of the amateur strongman comp?
 
liftandswim said:
Those squat tempos look brutal
Click to expand...

Tbh they weren't that bad. Working up to the @8 with the ssb was far worse for me. The doubled mini also helped me stay tighter on the pause so that likely helped the suck.
 
Edit: moved to new post with the rest of today's workout.
 
jswain34 said:
I know most of y'all are there but anybody know where i could find a video feed of the amateur strongman comp?
Click to expand...

Doesn't BB dot com stream the Arnold?
 
Man. The broadcasters for the live BBdtcom broadcast are brutal.
 
Is something live right now?
 
liftandswim said:
How so
Click to expand...

Honestly it may just be that powerlifting is likely hard as hell to broadcast. A lot of "ahhhh...darn. Well on to the next guy! Or "ohhhh yeahh! That was easy!" And The guy just kept fckn up his words. Maybe it was just a rough stretch for him lol. Giving it another shot now.
 
Invalid Link Removed
 
19yo just hit 446 on his 3rd bp. God dayum
 
jswain34 said:
Honestly it may just be that powerlifting is likely hard as hell to broadcast. A lot of "ahhhh...darn. Well on to the next guy! Or "ohhhh yeahh! That was easy!" And The guy just kept fckn up his words. Maybe it was just a rough stretch for him lol. Giving it another shot now.
Click to expand...

Haha when they have swimming on tv and it's not the olympics the broadcasters they have clearly know nothing about he sport. It's hard to watch. At least for the Olympics they shell out for knowledgeable folks. That said, I couldn't broadcast powerlifting worth shît lol
 
I could've had a restroom break on that last bench pause count.
 
liftandswim said:
Haha when they have swimming on tv and it's not the olympics the broadcasters they have clearly know nothing about he sport. It's hard to watch. At least for the Olympics they shell out for knowledgeable folks. That said, I couldn't broadcast powerlifting worth shît lol
Click to expand...

Lol yeah. I guess i never really thought about how hard it must be to find a quality broadcaster for these smaller niche sports. Now Joe Buck or Cris Collinsworth broadcasting on a major network for a major national sport is just inexcusable lol
 
They also don't know the difference between DOH and Hook.
 
RegisterJr said:
They also don't know the difference between DOH and Hook.
Click to expand...

I'm kinda glad i missed that or it may have ruined the entire deadlift flight i was planning on watching. The girl is supposedly competing tomorrow.
 
Fckn dude just opened at 4x bw dl. He weighs 145 and opened at 580. Insane.
 
There's a stream for the strongman classic, check the Arnold classic website. It has the link on there, but its only the pro show I think.
 
****. I need to get off the live feed before i miss my workout lol.

jimbuick said:
There's a stream for the strongman classic, check the Arnold classic website. It has the link on there, but its only the pro show I think.
Click to expand...

Yea i could find links for the pro one but not amateur (well i did find one. But it was $12.50). I'd be content with just finding the day 1 results at this point as I think its probably done by now.
 
tyga tyga said:
I missed the freakin live stream at 2pm because of work.
Click to expand...

I luckily got the day off due to a mis-schedule so i got to watch some. Dude's pretty nuts.
 
3/4/16 PM washout w1d3

-CGBP (pointer on edge of knurl and smooth) (x5l6; x5@7; x5@8; 55%e1rmx3x5 @ 3ct ecc, 2ct pause at weakness, 2 ct concentric)

45x10
135x8
185x5
215x5@5?
230x5@6
245x5@6
260x5@7
275x5@8
Tempos
185x3x5 at above tempo -> these were easy until sets 4&5 then the last rep was at least somewhat difficult.

-CGBP (x12@9->x4@10; 2 activations)
155x12@ too easy
175x12@7
185x12@9
30s
->x4@8
30s
@9
30s
@10

3m

165x12@9
30s
->x4@8
30s
@8
30s
@9
30s
@9
30s
@9
30s
@10

^probably over estimated my rpe on that top set.

-BUS DRIVERS
+25lb x11@6
+35 x11@7
+45 x11@8
Rps:
@10
+35lb x11@9

^those suck.

Today's earlier session from previous post:

Just went to LA and got a little upper back work in. I'll be going to my gym later for the PM stuff.

Just kinda screwed around honestly. Nothing really over an rpe 6.5-7 (except reverse flys)

-DB row w/ 1 knee on flat bench
55x8
75x8
95x8
110x8x3
110x10

-Rev fly machine
90x15
105x12x2

-Rope Facepulls
3x15

-incline reverse flys done with body hanging off back extension station
5x15
10x12x2

Then just stretched my upper back and hips a little.
 
3/5/16 PM washout w1d4

Disclaimer: worst day of training ive had in a while with the exception of deads. Motivation just wasn't there. Been abnormally tired all day.

-Deads (sumo*****->hell ya)(x5@6; x5@7; x5@8; 55%x3x5 tempo: 3ct ecc/2ct pause at weakness/2ct concentric)

135x5 (3 pop off pause into full rep, 2 full)
225x5 (" ")
315x5 (2 " " 3 full)
365x5
[email protected] (~6)
455x5@7
[email protected] (~8) -> pretty happy with this considering it's my first day back into sumo
Tempos
330x3x5
Didnt do the eccentric tempo on the 4th and 5th sets.

-High Bar (replacement: bulldog squat machine) (x12@9->x4@10; 2 activations)
Plate weight only
140x12
230x12
320x12@9
30s
x4@8
30s
@8
30s
@9
30s
@10

3m rest

320x12@9
-> right as i was about to hit the activation set my boss came in as he got back from the arnold and said "jared, you're on the clock. Come here." So i went to help him move some stuff from his truck back into the gym.

When we were done i just decided to move on.

-Splt Sq (replacement: SL Jkd Leg Press) (x11@6; x11@7; x11@8; +3 RPs)
Plate weight only
90x11
140x11
180x11@6
220x11@7
250x11@8
Lower back had enough of the leg press again. I dunno why i keep going back to trying it. I just said screw it and skipped the repeats. Gym was also closing in 10m so that didn't help my decision.

Notes:
As you can see i b****ed out pretty hard today. I even switched to two easier exercises and still couldn't get the job done. I need to have motivation on these days, I can't just coast through it without any motivation like i can with upper work (edit: which I shouldn't do anyway. But, on upper days, i can still keep focus despite the lack of motivation. Therefore, i'm typically able get some quality work in.)

Next week Im thinking i may honestly just do the first exercise and then do soft tissue work for the rest of the session. At least on the lower stuff. I'm feeling like i need a little less to get back to full recovery which is where I'd like to be by the end of this washout stuff.
 
Your too hard on yourself man you have been hitting it hard for a while. I'm nobody, but I'm very impressed with your performance
 
Duramaxhd said:
Your too hard on yourself man you have been hitting it hard for a while. I'm nobody, but I'm very impressed with your performance
Click to expand...

I agree that it's been goin strong for a while. What do you think about my potential plan for next week? (Anyone feel free to chime in as well). And I appreciate the compliment brother, seriously.
 
First I'm a terrible person when it comes to soft tissue work cause I do none or minimal at most thought I have been doing some rolling on off days due to lower back and hip tightness

Second on recovery are u truly not recovered physically or just not recovered mentally? I often go to the gym not feeling strong but it actually is more mental cause I hit good pr's on those days. I would suggest not making your mind up ahead of time go in with the attitude that you are going to crush this session and if you truly aren't feeling it adjust on the fly imo

In the end u know yourself and based on your recent progress it would appear u know your body so do what u feel is best
 
Duramaxhd said:
First I'm a terrible person when it comes to soft tissue work cause I do none or minimal at most thought I have been doing some rolling on off days due to lower back and hip tightness

Second on recovery are u truly not recovered physically or just not recovered mentally? I often go to the gym not feeling strong but it actually is more mental cause I hit good pr's on those days. I would suggest not making your mind up ahead of time go in with the attitude that you are going to crush this session and if you truly aren't feeling it adjust on the fly imo

In the end u know yourself and based on your recent progress it would appear u know your body so do what u feel is best
Click to expand...

Not recovered both physically and mentally. My left lower back/hip is flared up again over this week. I feel like a super light week (both volume and relative intensity) would help me a lot.

Hyde said:
Hey do you train at Jakkd? Couple of their guys were getting it at the show yesterday. BIG dudes
Click to expand...

Yep. Tim and Eric are cool and complete animals. I heard they didn't quite have the showing they wanted and finished middle of the pack. There were also 2 others from jkd that competed MW or LW that I'm not as familiar with.
 
U know u, don't look at everyone else and what they do, cause out side of this log I don't know your life, sleep patterns and work all are factors
 
To reiterate what dmax said, the mental side of things is huge. If you think you're tired and run down, more often than not you're going to feel like **** regardless of how fatigued you truly are
 
You must log in or register to reply here.
Back
Top