Jswain's training log for powerlifting

Duramaxhd said:
Hope they work out for u
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They did for squats and bench. Deads felt like sht today so im just gonna take the easy way out by blaming the shoes and stick with the sabos.

Edit: the grip on them is awesome, you guys werent kidding. I even bought a size down from what i wear in nikes and they are a tad long and wide. Not bad enough for me to exchange them though.
 
Duramaxhd said:
A guy who just started with us got a pair of the old ones for 15 bucks last week
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Would've been better off never hearing that lol. That makes two people that got great deals on them and I just spent 85$. Living in chicago suburbs where xfit is running rampant didn't allow me to find those deals.
 
4/2 w2 d3-4 combo

-Narrow stance (about shoulder width) SSB squat to 12" box w/ chains.

65 x5
65 + 50lb chains x5
65 + 85lb chains x5
115 + 85lb chains x5
155 + 85lb chains x5
205 + 85lb chains x5 (+loose belt)
245 + 85lb chains x5x3 (+latched)
@6 (accidentally walked out into my wider stance)
@7
@7

^i'm pretty doubtful that i did those how i was supposed to. The ssb + the low box pretty much kept my torso damn near vertical. Not much of a squat/gm combo, but like i said, i must not have been doing them properly.

With that being said, i liked the exercise as a whole and will keep them on my heavy bench day to fatigue my legs a bit but also giving my shoulders a break before pressing.

I used the ssb without handles and took a wide grip on it and that felt way better than using the handled ssb.

-COMP BP (x1@8; 72%x5x2)
45x-
135x-
185x5
215x5
215x3
255x2
285x1x2
315x1@7
335x1@8 (guy spotting me said it looked too fast and i should go up...didn't feel overly fast so rpe was an 8 in my book).
260x5x2
@7
@6.5 -> tried the pinch grip out again...kinda liked it on this set.

-8cm towel press (x1@8; x3@9; +2LDs) (2ct pauses)
260x1@5
280x1@6
295 (misloaded...meant for it to be 300)x1@6
320x1@8
Back to 1 ct pauses
[email protected] (~9)
295x3@8
295x3@8

-COMP DL (65%x5x3)
135x5
225x5
315x5
390x5x3
As mentioned previously deads felt no bueno again. Gonna break out the ipad next week to start checking for noticeable form issues. Also, i was getting that pain in my hips with valsalva/pressure breath again. That sht sucks.

Hit bat hangs for 5-10 mins and got out.

Thats it. I should be able to get in for upper back work tomorrow. May not do the PM style timed max volume and likely just do like 12/12/8/8/8 on rows and lat pulldowns keeping everything at about a 7-8 rpe. Then do some frontal plane core stability and some facepulls. Then the rest will be mobility stuff.
 
Thanks for the tag on IG Herder
 
jswain34 said:
Thanks for the tag on IG Herder
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You're welcome, bud. Sorry I didn't see this earlier. You probably won't get your shins perfectly vertical, but you should strive to. With a narrow stance and an attempt at vertical shins, you'll basically feel bent in half. Feels bad, but that's correct.
 
herderdude said:
You're welcome, bud. Sorry I didn't see this earlier. You probably won't get your shins perfectly vertical, but you should strive to. With a narrow stance and an attempt at vertical shins, you'll basically feel bent in half. Feels bad, but that's correct.
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Sounds/looks brutal. What do you use in terms of AR % vs straight weight? Getting my 6'3" ass down to a 10" box is gonna be interesting lol. I was happy getting down to the 12" yesterday.
 
GPP 4/3

SA cable row
100x12x3 @7
120x8x2 @7

Fat bar lat pulldown
100x10x5 @5-6

Facepull with full external rotation:
70x12x3
^had my lower traps activating great on that external rotation and scapular depression. Felt awesome, those are hard to hit and what i need to activate better on bench.

Pallofs:
3 sets of 12 on 5 off x3

Static suitcase holds
70x30sx3
^left side is much less stable

Roll hips with pvc and sball
Roll legs with pvc (mainly quads)
Bat hangs

Short and sweet. In and out in an hour. I liked the flow of today and will likely keep these exercises in for gpp going forward for a bit.

Just trying to be able to own the 70lb suitcase holds keeping hips and shoulders completely neutral. Then ill start walking them. Then will up the weight.
 
Looks good, I've been thinking of adding one of these days in my routine but I'm not sure where to place it im thinking Mondays.

Would it be OK to do mace swings tire flips and prowler push on this day ?
 
Absolutely...wouldn't over do it on tire flips personally but the other two yah.
 
jswain34 said:
Sounds/looks brutal. What do you use in terms of AR % vs straight weight? Getting my 6'3" ass down to a 10" box is gonna be interesting lol. I was happy getting down to the 12" yesterday.
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Remember that Laura is like five feet nothin! Twelve should be fine for you. For those, I would use a choked light band or about 60-80# of chain. You can always wave or randomly vary the resistance as well. Different resistances change the lifts.
 
Cool. I'll probably just stick with the 85lb i was using last week since it was just 2 chains per side. Interested to see how much those suck this week.
 
My boss at the chiro just bought me some new knee sleeves to test out. They are the Rocktape kind and are supposedly more supportive of the VMO to help with proper patellar tracking. They also supposedly dont slide down and are a tad longer in both directions. He wants me to try them out and compare them to my rehbands to see if he wants to stock some to sell. They're probably not meet approved but i dont have a squat meet until Sept so I'm not too worried about that. Also, they're only 30$ for the pair vs 30-40$ per single sleeve like rehbands.
 
jswain34 said:
My boss at the chiro just bought me some new knee sleeves to test out. They are the Rocktape kind and are supposedly more supportive of the VMO to help with proper patellar tracking. They also supposedly dont slide down and are a tad longer in both directions. He wants me to try them out and compare them to my rehbands to see if he wants to stock some to sell. They're probably not meet approved but i dont have a squat meet until Sept so I'm not too worried about that. Also, they're only 30$ for the pair vs 30-40$ per single sleeve like rehbands.
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I think the only fed that would give a crap is USAPL. I like the sounds of those. My Rhebands refuse to stay up. I like rocktape stuff. They're liniments are good.

Just caught up. SSB + Box rocks.
 
Sean1332 said:
I think the only fed that would give a crap is USAPL. I like the sounds of those. My Rhebands refuse to stay up. I like rocktape stuff. They're liniments are good.

Just caught up. SSB + Box rocks.
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Youre probably right. Plus, i plan on going wrapped at that meet in sept anyway so it's not a big deal anyway. And my rehbands are the same, it's annoying as hell. We sell their "rock sauce" as well as biofreeze and some other stuff called sombra and everyone says that the rock sauce is the best/most intense. It should be, it has like twice the concentration of capsaicin compared to the others.
 
jswain34 said:
They did for squats and bench. Deads felt like sht today so im just gonna take the easy way out by blaming the shoes and stick with the sabos.

Edit: the grip on them is awesome, you guys werent kidding. I even bought a size down from what i wear in nikes and they are a tad long and wide. Not bad enough for me to exchange them though.
Click to expand...

Glad you like the grip
 
4/5/16 W3D1

Finally worked out tonight. I cant seem to get my ass out of bed on Monday mornings anymore. And this AM i somehow set my alarm and hour late so I wouldn't of had time to go.

I went in with the mindset that i was either going to do heavy dead or squat day depending on what was going on when i got there. Squat rack was taken and the majority of the team wasn't in today since they just had a meet Sunday so i was able to get a deadlift platform, so i pulled.

Holy shi*. My hips feel so much better when i deadlift the day before i squat vs the other way around.

Packed my stuff to go to the gym straight from work and forgot my ipad. I'll get vids of one of the light days this week to check form. Would've rather it been this day but it is what it is.

Warmup:
3m hip circle walk
BSS bwx12 per leg
Banded external rotations
Banded pallofs
Facepulls w/ ext rotation 2x12

-COMP DL (sumo) (x1@8; 74%x5x2)
135x5 (3 p-os, 2 full)
225x5 (" ")
315x5 (" ")
365x3 (1 p-o, 2 full)
405x2 (1 & 1)
455x1 (+belt)
505x1@6 (+hk grip)
555x1@7 (+hk) -> shin bumped this one off the floor so it got a little out in front of me off the floor. I was able to correct myself and hit it rather easily but i need to tighten it up.
585x1@8 (+hk) *gym pr, 5lb off meet PR. 1st time hitting a 12 plate dead.
460x5x2 (+straps)
@6
@6

-COMP BP (68%x5x5) ss/ BANDED GHR (4x8)

45x5
95x5
135x5
185x5
215x5x2
250x5x5 / Monst Mini btn x8x4
@7 all sets
^comp bp still feels off. Just slow. Im bro benching again and seem to have lost the technical improvements (leg drive and upper back engagement mainly) i made during PM.

-CGBP (x4@6; x4@7; x4@8; +4 RPs)
245x4@6
[email protected] (~7)
280x4@8
RPs:
@8.5
@8.5
@8
@8

Facepulls with external rot done during cgbp:
70x12x4 -> wasn't getting the same activation on these as i was saturday. Probably just not focusing as hard on it. I was rushing to get cgbp done before gym closed so i was kind of speeding through these.

Good day pulling. Hips felt good. Squats in 10 hours
 
christ83189 said:
12 plate deadlift! Nice. Thats my next goal.
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Yup. For some reason i wanted it today. Not gonna lie i went in with the mindset that if it was there that's what i was gonna hit on my top set. So, glad it worked out after last weeks flop of a deadlift session.

Welcome to the log and AM, btw! Feel free to chime in with anything whenever.
 
This was just me wanting to beat 2 week ago's #. I had a down week last week so i wanted to start gathering momentum by beating my @8 single from 2 weeks ago. There are only 4 weeks left during this "accumulation" phase. It's been a shït show getting in on a specific schedule and getting all my weekly volume in (which I haven't even done once yet.) Just wanted to start to get back on track, really.
 
Which, btw, reminds me.

Im thinking of adding in another heavier bench slot. Going to work up to a x2-3@9 and then do rep drops off that. So if I hit a x2@9 id drop and do sets of x1 until the x1 became an rpe of 9. I read about them in one of mike's documents a while ago and never knew when i'd employ them. Then they just popped into my head today when I was doing my light bench work and I'm thinking i want to try it out.

Since i dropped squat work so much i think I could either:

1. add this as another heavy upper lift in one of the two slots i was going to add a lower lift to (which i dont particularly like since I'd rather pull or do PC work than bench).
2. I could just trade one of the supplemental lifts for this to do as another comp press.
3. Or i could do one of the supplemental lifts in this fashion vs the load drop/repeats (first lift that comes to mind is towel press).

Thoughts?
 
12 plates makes you elite.
 
RegisterJr said:
Just a compliment. That's a lot of weight man.
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Oh, well then thanks man! I just wasnt sure if there was something in particular you were talking about. And we'll see where i am after this next meet. I want a 3x bw (which i am still far off from, like 100-120lb) before i am happy with my pull.

Invalid Link Removed

Im still somewhere between class II and class I so I've got a ways to go.
 
3x BW seems like a good goal.
 
RegisterJr said:
3x BW seems like a good goal.
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That was my next major goal after i hit 500 a while ago. Several subgoals below that one but that's the long term goal.

Btw, i made a microwave lava cake with the frosted churro last night. It didn't turn out as good as it usually does since i accidentally added too much milk and therefore had to add pb2 as a thickener. One thing i can comment on though is that it made a VERY smooth batter. Very little whisking was needed at all.
 
jswain34 said:
That was my next major goal after i hit 500 a while ago. Several subgoals below that one but that's the long term goal.

Btw, i made a microwave lava cake with the frosted churro last night. It didn't turn out as good as it usually did since i accidentally added too much milk and therefore had to add pb2 as a thickener. One thing i can comment on though is that it made a VERY smooth batter. Very little whisking was needed at all.
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What's your recipe for that?
 
RegisterJr said:
What's your recipe for that?
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1 scoop powder
1 egg
Milk until the right consistency (like a pancake batter)

Depending on the protein flavor ill add some pb2 for a few extra cals and flavor. Then you just have to add a tad more milk to get the right consistency again. A little milk goes a long way.

Micro for ~2 mins or until the outer edges raise up and the middle is still slightly batter-like.

Super easy
 
4/6/16 W3D2

-SSB SQ (x1@8; 74%x5x2)
Work up
385x1@8
305x5x2
@6, 6
^1st set of down sets done with doubled mons mini around knees.

-BP (68%x5x5)
250x5x5
@6-6.5 all sets. Better than yesterday. Still not good though. I moved my pinky in about a half pinky width. So instead of being on the ring im on the inner border of it.

Last 2 sets supersetted with cable pull throughs: 2x15@100, easy...just shooting for some extra glute work.

-Pin press (mid) (x1@8; x4@9; +3LDs)
285x1@6
315x7
[email protected]
[email protected]
Ran out of time for load drops. Had to leave for work.

Supersetted some single arm cable rows with pin presses.
100x8
120x8
140x8x3
140 sets were at rpe 7ish. Just some extra upper back work.

Thats it. Okay day. Squats weren't great but I didnt have much time between deads last night and today so I'm not overly concerned. Some work is better than no work.
 
Where'd you find that classification chart? Much higher than the ones from even two years ago. Which makes sense, when you see the numbers it takes to get ranked.
 
Some great training. Maybe not exactly what you wanted but a new gym best, no complaints of pain and general progress indicators means you are on good ground as of late!

Gonna try that microwave snack recipe btw
 
herderdude said:
Where'd you find that classification chart? Much higher than the ones from even two years ago. Which makes sense, when you see the numbers it takes to get ranked.
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Yeah, people are insane. And as the sport grows it's only going to get crazier. The top will continue at a snail's pace, but what it takes to be even top 50 will improve exponentially, for awhile at least.
 
herderdude said:
Where'd you find that classification chart? Much higher than the ones from even two years ago. Which makes sense, when you see the numbers it takes to get ranked.
Click to expand...

liftandswim said:
Yeah, people are insane. And as the sport grows it's only going to get crazier. The top will continue at a snail's pace, but what it takes to be even top 50 will improve exponentially, for awhile at least.
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Sean1332 said:
International elite?
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Yeah, probably. I believe it's the Russian classification chart. If it's elite in Russia then it's good enough for me lol
 
Hyde said:
Some great training. Maybe not exactly what you wanted but a new gym best, no complaints of pain and general progress indicators means you are on good ground as of late!

Gonna try that microwave snack recipe btw
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Yup. Not ideally how i wanted it to go but im hoping to #gainmomentum (stealing this from Mike T, lol) over the next few weeks.

Lemme know how you like it. My gf even likes them and she's picky as hell with protein recipe textures.
 
liftandswim said:
Yeah, people are insane. And as the sport grows it's only going to get crazier. The top will continue at a snail's pace, but what it takes to be even top 50 will improve exponentially, for awhile at least.
Click to expand...

I can't tell if the sport's growth is only getting started or if we're only a few years from it leveling off. I do think we're about 5-8 years from the raw movement leveling off when a big number of these fantastic lifters need new hips and can't get teacups out of the kitchen cabinet above head high. Also I've been really wracking my brain trying to figure out exactly when Eric Lilliebridge is going to die. I think right now is the golden era of powerlifting, and I hope it lasts.
 
Lillebridge wreck less like Bostin Lloyd?

Damn, I don't have any eggs. I'll try this tomorrow.
 
RegisterJr said:
Lillebridge wreck less like Bostin Lloyd?

Damn, I don't have any eggs. I'll try this tomorrow.
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He recovers from ham tears in four weeks and is 5'9" 310 at like 15% body fat. And is the color purple. I don't think he's as bad as Bostin, but he doesn't go about it in a sustainable fashion.
 
herderdude said:
He recovers from ham tears in four weeks and is 5'9" 310 at like 15% body fat. And is the color purple. I don't think he's as bad as Bostin, but he doesn't go about it in a sustainable fashion.
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Never seen him in person til the Arnold, he and his dad asked us to squeeze through our line in the foodcourt. They were so damn thick and red! Polite though lol

I don't know that you really can be "sustainable" at the very top though. I mean sure Zahir isn't red, but I doubt he's truly focused on how his health will be in 15 years either.
 
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