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Jswain's training log for powerlifting

Good news, chiro adjustment took care of that twinge.
 
Gotta get in to see a chiro too
 
6/20 Jcube w1d1 phase 1

Prehab/warmup:
Bat hangs - 3m - QL release and butterfly parts only

Kstar banded hip flexor stretch - 1m per side

X wife - 15 mins -> pretty much all over my back, hams, calves but spent the most time on my lower back and calves. Had my lower back feeling great, i woke up with it sore/stiff as hell so this was perfect timing. Eric Small (one of the strongmen that competed at the arnold) and the owner of the gym both got one and Eric is gonna start charging some clients for tempering sessions once he practices on some people. I told him im more than happy to be one of the test dummies.

HC fw and monster walks - ~4 min.

1. Comp Sq (+low bar, flats, rocktape sleeves, buffalo bar)

58x-
110x5
150x5
190x5
235x3
280x3x12 (60 s rest between sets - was strict with the rests. Sucked cardio wise).
^all warmups and first 3 working sets were beltless. Rest of the working sets and all pauses and olys were + loose belt.

2. Pause squats (2-3ct) (low bar, buffalo, sleeves)
250x8x3
@7, 7, 8

3. Oly squats (high bar, oly shoes)
260x6x3
@5-6, 6, 6

4. Pallofs (3x10/5 x3 sets)
50lb x 10 on / 5 off x3 x3 sets

Day 1 in the books. Took me about an hour 15 mins to get from the working sets of low bars through pallofs. Good start to the program. X wifes are magical - i was genuinely second guessing whether it was a good idea for me to squat today with how tight my lower back was on the way to the gym. After the tempering it was still a tad tight but very little, if any pain while squatting.
 
Wouldn't u not want you temper before squats seems it would have a similar effect as stretches? Actually thought not being smart :-)
 
Duramaxhd said:
Wouldn't u not want you temper before squats seems it would have a similar effect as stretches? Actually thought not being smart :-)
Click to expand...

While thats true somewhat, imo if you're so tight to the point where your form will be significantly altered and or be unable to safely do the movement, i say ef it do what you gotta do to get the work in. I needed my calves, hams and lower back to loosen up and that did a hell of a job.
 
I was always taught to temper before. It preps the body nicely.
 
herderdude said:
I was always taught to temper before. It preps the body nicely.
Click to expand...

After today id agree with that 100%. I know some of the minds say not to foam roll before hand but honestly if it limbers you up and has you feeling good, to hell with what they say.
 
jswain34 said:
After today id agree with that 100%. I know some of the minds say not to foam roll before hand but honestly if it limbers you up and has you feeling good, to hell with what they say.
Click to expand...

The stress put on the body by the weight of the tempering implement causes a different stimulus than simply foam rolling as well.
 
Well here's what's made the most sense to me: only do what you need to do to be able to get into position and fire properly. If you're so tight and stiff you can't squat to depth or in your proper groove then some work is in order. If you're good to go, go. But what works best is finding the right dose for the day. That has served me well.

I almost always need some kind of release work prior to getting under the bar lately. But I never regret that time investment remotely.
 
Couldnt agree more brother hyde. Thats what i was trying to say with my first "screw what they say if its what you need" post earlier.
 
6/21/16 Jcube W1D2-P1W1D2

-Comp bp (various grips - mostly pinky on ring) (230x8-12x3-4)
45x-
95x-
135x8
185x8
215x8
[email protected]
230x8@8
[email protected]

-CGBP (250x8-10x2)
[email protected]
[email protected]

^missed prescribed rep range. Just went til i was between a 7-8.5 and that was where i was gonna stop the set.

-Spoto press (210x12-15x2-3)
[email protected]
[email protected]
210x6@8

^lockout was completely cashed. Gonna take some time getting back into hitting these fibers.

-Chest supp iso row (pronated grip) (5x15)
70x15x2
70x10--20s-->x5
60x15x2

^was goin good until about 8 on each set after the first then hit the wall. I need this upper back work and am looking forward to putting in the work.

First 2 sets superset with plate raise for anterior delt isolation:
45x15x2

-Tri isolation (ohd tri rope ext)
110x15 -> too easy, started light since they were cashed at the end of bench
120x15x2 -> second set was tough after 10.

Like i said, gonna take a little getting used to these kind of pump days. Not as strong repping out on upper body lifts thats for sure.

Loving the time on these sessions though. Another 60min of work today not including warmup and such. Pulling tomorrow early AM then gonna go see how much rain gets dumped on Wrigley Field for the 1:20 game. Arrieta is on the bump too, damn it.
 
6/22/16 Jcube W1D3-P1W1D3

1. Deadlift (conv) (460x2x5)
Beltless up to 435 warmup then kept throughout rest of pulls
135x5
225x5
275x5
315x4
365x3
405x2
435x2
460x2x2
Lowered max to a 545 training max from 575 true
435x2x3

2. +2 3/4" blocks (conv)
465x3
465x1

3A. Fronts (olys, rev ssb) (55/60/65/70/75% x5)
60x5
155x5
185x5
215x5
235x5
255x5
275x5
295x5

3B. GHR
4x12 bw -> was in a hurry so I just did BWs between fronts.

Was already there 15 mins later than i wanted to be so i didnt do ab rollouts as programmed (supposed to be 3x30s).

Notes:
-conv deads blow
 
SweetLou321 said:
Just remember each lift is off its own max and not you comp max.
Click to expand...

Yupp. I originally set the max for my conv at 575 since that's what i pulled at the end of PM. But i felt like a training max was necessary so i set it at ~95%.
 
Hand to God, J, I had mentioned the Juggercube to a less experienced lifter at my gym last week or so and I sh*t you not he did this exact routine (based off his maxes) yesterday. Like, he pulled from the floor. Then I showed him how to stack mats for blockpulls for the first time ever. And he mentioned his intended rep ranges. Then when it was too heavy I suggested pulling 25lbs off and also asked what he had after and he said just fronts (in the same percent rep scheme). I'm just realizing he started it too, it looks like on the exact same day as you
 
Lol. At least i know im not the only one who got their arse kicked. And i mean, truly, 80%x2 shouldnt be very difficult. Which is why i knew i needed to lower my max. Take a step back to take a few forward, hopefully.
 
6/25/16 Jcube W1D4-P1W1D4

Forgot to take picture of my log book so just going off memory here. Too lazy to go get it.

-Comp Sq (290x8-12x5) (+buffalo, flats, sleeves)
60x-
110x-
150x8
200x8
245x8
290x8x4
290x10

-Pause Squat (265x10-12) (flats, buffalo)
265x8@8
265x8@8
265x8 -> pauses through 5 no pauses last 3

-RDLs (3x10@7) ss/ AMRAP pullups from yesterday's missed optional session
Just went light to get at least a little ham volume in. I honestly just wanted to leave at this point.
135x5 / x7@9
225x10x3 / switch to lat pulldown bc this couple took the rack with the pullup bars to do shrugs. 140x9x2

-core work (3x30s)
Ab rollouts: 9 reps in 30s
Planks: 2 sets x30s

Been a pretty ****ty week for me training wise. Strength and work capacity just arent there, or im being a huge ***** i guess. Kept going hypo today despite drinking 42g sugar from gatorade powder intra. Was nauseous and lightheaded more than a handful of times. The nausea thing is weird...same feeling i had last time i drank a fuggin watermelon flavored supp (tried Prodigy pwo today which was watermelon flavored and last time was some watemelon flavored bcaa product). Probably just correlation and not causation but it still makes me not want watermelon supps anymore lol.

One of these days ill finally hit the prescribed rep range in all the movements. Squats are once again my nemesis, that short time where we had something going good was nice. Bench/upper day #2 early tomorrow morning. Sucks how this first week has gone, but im not too worried, i know things will swing back around.
 
jswain34 said:
6/25/16 Jcube W1D4-P1W1D4

Forgot to take picture of my log book so just going off memory here. Too lazy to go get it.

-Comp Sq (290x8-12x5) (+buffalo, flats, sleeves)
60x-
110x-
150x8
200x8
245x8
290x8x4
290x10

-Pause Squat (265x10-12) (flats, buffalo)
265x8@8
265x8@8
265x8 -> pauses through 5 no pauses last 3

-RDLs (3x10@7) ss/ AMRAP pullups from yesterday's missed optional session
Just went light to get at least a little ham volume in. I honestly just wanted to leave at this point.
135x5 / x7@9
225x10x3 / switch to lat pulldown bc this couple took the rack with the pullup bars to do shrugs. 140x9x2

-core work (3x30s)
Ab rollouts: 9 reps in 30s
Planks: 2 sets x30s

Been a pretty ****ty week for me training wise. Strength and work capacity just arent there, or im being a huge ***** i guess. Kept going hypo today despite drinking 42g sugar from gatorade powder intra. Was nauseous and lightheaded more than a handful of times. The nausea thing is weird...same feeling i had last time i drank a fuggin watermelon flavored supp (tried Prodigy pwo today which was watermelon flavored and last time was some watemelon flavored bcaa product). Probably just correlation and not causation but it still makes me not want watermelon supps anymore lol.

One of these days ill finally hit the prescribed rep range in all the movements. Squats are once again my nemesis, that short time where we had something going good was nice. Bench/upper day #2 early tomorrow morning. Sucks how this first week has gone, but im not too worried, i know things will swing back around.
Click to expand...

This is one of my issues with jugger cube. A lot of work which is nice but the goal of the day is always rotated. You never spend time on one quality to really get use to that before moving on. I know I feel like crap at the start of each phase of training. I expect this but as the phase goes on I get better and better due to getting us to it. Just my 2c from when I tried the cube method. Sucked.
 
SweetLou321 said:
This is one of my issues with jugger cube. A lot of work which is nice but the goal of the day is always rotated. You never spend time on one quality to really get use to that before moving on. I know I feel like crap at the start of each phase of training. I expect this but as the phase goes on I get better and better due to getting us to it. Just my 2c from when I tried the cube method. Sucked.
Click to expand...

Alright. Thanks for mentioning that. I'll keep trucking and wait for things to normalize.
 
6/26/16 Jcube w1d5-p1w1d5

Have the code to get into the gym so i got this session in at 530 since i wont be able to go after work this afternoon. Gym doesn't open officially til 9 so there were zero available spotters. Didn't affect me too much but i did back down 10lbs on second set of the cambered bp to 1 bd because of it.

1. COMP BP (265x3x5) (2m rests)
45x-
95x-
135x5
185x5
215x5
245x3
[email protected]
@6
@7
@6
@6

2. Programmed as wide grip bp - i went with cambered bar to 1 bd like in PM (285x2-4x2) (3m rests)
[email protected] -> set just felt off from the get go. I probably shouldve done a warmup set or two but i was in a hurry.
275x3@9 (t&g)

3. Spoto press (250x5-8x2)
250x6@8
250x6@8

4. Chin up (5x8)
Bw x 8/8/8/5->10s->3/5->10s-2->5s->1

5a. Seated facepulls (3x20)
40x20
50x20x2

Ss/

5b. Ohd tri ext (3x20)
120x20
110x20x2

Decent day. Much better than upper day 1. Bench felt better and strength was better, but im also a lot more accustomed to the rep ranges i was working in today so that could've been a part of it. Pretty frickin tired this am too.
 
6/27/16 Jcube W2D1-P1W2D1

1. Comp Sq (low bar, Tx Sq Bar)
55x-
105x-
145x5
195x5
235x5
275x3
305x3
335x3x6
@5
@6
@6
+loose belt
@6.5
@6
@5
^best my squat has felt in a while. Still wider than i was during PM, but my hips were doing their part today and that gave me a lot more pop out of the hole.

2. 2-3ct Pause Sq (Low bar, tx sq bar) (+loose belt)
315x5x3
@7
@8
@8

3. High bar (olys, tx sq bar)
315x4x2
@8
@8
^these on the other hand felt very awkward today.

-Pallofs (3x45s)
15 on / 5 off x3 = 1 set

3 sets of that.

Decent day. Comp squats felt pretty good actually. Today was a step in the right direction.

Pallofs feel great too. Very happy core work is programmed in to Jcube. I shouldve been doing it more beforehand but its a lot easier to do when its written in the plan.
 
Newest addition to the chiro office:

Invalid Link Removed

X wife: 135
Cheater: 85
Lil Cheater: 48
 
6/28/16 Jcube w2d2-p1w2d2

1. Comp bp (paused - probably slightly faster than a comp pause but not quite t&g) (215x3x10; 45s rest) (thumb from edge of smooth/knurl)
45x-
95x-
135x5
185x5
215x3x10; 45s rest; total time = 8m45s

2. CGBP (last rep paused 1-2 ct, others t&g) (pointer on edge of smooth/knurl) (250x5x2)
230x5@5-6?
250x5x2
@7.5
@8

3. Spoto press (comp grip) ("touch" and go except last rep paused) (215x8x2-3)
215x8@7
@8
@8

^started burnin out a bit at the end there.

4. Chest supported iso row (pronated grip, elbows flared) (5x12)
70x12x5
@7-8 each set

4a. Plate raise (2x12)
45x12x2 @ probably too light...need to figure out how to load these or just do them unilaterally.

4b. Incline Db fly away (2x12)
40x12
50x12

5. Ohd tri rope ext (2x12)
120x12
130x12

Thats all she wrote. Pretty easy bench day in all honestly, except when i started fatiguing during the spotos. Not much to say about the accessories...other than im a pretty bad rower when keeping lats out of it. Should pay off huge posturally at the least and hopefully give me a bigger shelf to boot.

Deads tomorrow AM. Doing the regularly programmed stuff then a Sativ set barring any unforeseen circumstances.
 
6/29/16 Jcube W2D3-P1W2D3

Deads

1. From floor (360x3x8) (2m rests)
135x5
225x5
275x5
315x4
340x3 (+loose belt)
360x3x8
^finally found my correct foot placement and wedge off the floor. Pulls were all super speedy.

2. +2 3/4" blocks
385x5x2

3. Sativ Set (brief explanation: 12 mins, max # of pulls with 60%, rest as needed, full resets each rep)

345x40 total reps
Breakdown was as follows:

10 reps with 10.5m left
16 reps with 9m left
22 reps with 7m15s left
26 reps with 5m10s left
30 reps with 3.5m left
34 reps with 1.5m left
40 reps with time expiring. Looked over right before pulling the last rep and there were 4s left.

Was supposed to do fronts and ghrs but i subbed the sadiv set in for ghrs and fronts just weren't happenin. Good news is i figured out my conv pull again I think. Wedge felt good and was getting some pop off the floor and my low back wasn't feeling the stress it had been.
 
Off day today. The holiday weekend might throw my training off a tad but thats tbd. Im at least gonna squat tomorrow, upper on Sat is possibly gonna be the tricky one.
 
When to the Chicago Fat Expo last weekend since both my STL training partners were competing. That was probably the most stacked USPA meet I've ever been too. Not the biggest, but extremely competitive. Lot of 500+ benches and pulls over 700, saw a torn quad tendon, tricep, and pec, and Kenneth Coleman from KC totaled 2,045 at 220 wrapped.

Eric from Jakkd hit a 380lb stone of steel at the strongman show next to the meet with nothing but chalk on that slick bastard. My friend took 2nd in the women's. I have no idea why I didn't think to hit you up about going lol
 
Hyde said:
When to the Chicago Fat Expo last weekend since both my STL training partners were competing. That was probably the most stacked USPA meet I've ever been too. Not the biggest, but extremely competitive. Lot of 500+ benches and pulls over 700, saw a torn quad tendon, tricep, and pec, and Kenneth Coleman from KC totaled 2,045 at 220 wrapped.

Eric from Jakkd hit a 380lb stone of steel at the strongman show next to the meet with nothing but chalk on that slick bastard. My friend took 2nd in the women's. I have no idea why I didn't think to hit you up about going lol
Click to expand...

Damn. I hadnt heard much about it yet other than what Steve Johnson (dude that won the 275s and the one i competed with in my first meet - IG hashtag guy) posted on insta. Haven't seen Eric around the gym yet this week to see how he did either. Any idea how he did place wise??

And yeah dood what the hell! Haha, i woulda been down to go too. Wound up going to a jimmy buffet concert Saturday night with a buddy that had a spare ticket...you could've saved me from paying 13$ for 16oz, 4% beers!
 
7/1/16 Jcube w2d4-p1w2d4

Wasnt planning on using the buffalo bar since my squats felt so good with the tx sq bar on Mon, but apparently Byron is supplying all the equipment for a comp in Tinley Park this weekend. Both good squat bars, both monos, both comp benches were all gone. So that left me with the buffalo again.

-Comp sq (low bar, flats, buffalo, sleeves) (290x3x10 - 60s rest)
60x-
110x-
150x5
200x5
230x5
260x3
290x3x10
^all beltless. I know its fairly light but im pretty happy about getting through them all without relying on my belt. Imo, my bracing is improving and that can only help. I was strict with the rest times, trying to use these low rest time sets as some cardio.

-Pause Sq (flats, buffalo, sleeves, comp bar placement) (265x6-8x3)
265x8x3 @6, 7, 6 -> + loose belt on these
^on these i was slowly bringing my stance in trying to find my PM stance. That last set was the closest ive come and they felt great. Im getting decent pop out of the hole with my wide stance again but this narrower stance just feels loads better on my hips in the hole.

-RDL (3x8@7-8) ss/ pullups from optional Thurs workouts (3xAMRAP)
135x8 / x12@9 -> not dead hang, was probably only going about 3/4 down.
225x8 / [email protected] -> dead stops at bottom
275x8@7 / x6@9 -> " "
275x8x2 @7, 7

^Not much to comment on the RDLs. Pullups went much better than last week. It makes the world of difference between the pullup spot on the power rack and the one on the cable station. The angle on the cable station is super awkward.

-Bilateral handle cable curls with supinating concentric and pronating eccentric (3x10)

Have a good American weekend everybody.
 
jswain34 said:
Damn. I hadnt heard much about it yet other than what Steve Johnson (dude that won the 275s and the one i competed with in my first meet - IG hashtag guy) posted on insta. Haven't seen Eric around the gym yet this week to see how he did either. Any idea how he did place wise??

And yeah dood what the hell! Haha, i woulda been down to go too. Wound up going to a jimmy buffet concert Saturday night with a buddy that had a spare ticket...you could've saved me from paying 13$ for 16oz, 4% beers!
Click to expand...

I didn't pay a lot of attention but Eric may well have won his class. Steve Johnson pulled 804 and missed 822 at the top, barely - pretty dramatic end to the meet really. And that's funny about Jimmy Buffet - my friend who took 2nd couldn't go to his show Thursday in Indy because she was busy trying to survive cutting weight. But her Dad had like 4 free tickets given to him apparently.
 
7/4/16 Jcube W3D1 - P1W3D1

1. Squat (low bar, flats, sleeves, some ****ty bar) (315x8-12x4)
135x10
135x6
185x6
225x8
275x8
315x8x4

2. Pause squats (comp stuff)
290x6x3

3. High bar (295x6-8x3)
295x6x3

Cardio is the limiting factor on these "high" rep days. Have a good 4th everyone
 
7/5/16 Jcube W3D2-P1W3D2

1. Comp BP (thumb from smooth) (285x2x5 or up to 2rm)
45x-
95x-
135x5
185x5
225x5
225x2
255x2
[email protected]
305x2@8
[email protected] (was planning on working up to @9-9.5 but my left pec had some tightness in it today so i just backed back down)
285x2x2
@7, 7.5

2. CGBP (pointer on edge) (300x1-3x2)
[email protected]
300x2@9

3. Spoto press (265x4-6x2)
265x6x2
@8, 9

4. Chest Supported HS Iso row (5x10) (flared)
45x10 (wu)
70x10x5

4a. Plate raise (unilateral)
25x10

4b. Ohd rope tri extension (2x10)
120x10
130x10
140x10x2

Notes:
- i was initially disappointed with that double top set, i went in with ~340 in mind. But, then i remembered that probably close to 80% of my caloric intake over the last 4 days has been beer - so ill take it.

Deads in the AM.
 
I like where your nutrition is at. Keep it up.
 
And I didnt go in for deads this morning. Im gonna try to get them their own day but worst case ill just add them in with Friday's squats.
 
Hyde said:
Jared has a strict "No Fatties" policy...he almost kicked himself off the team when he got to 250

Invalid Link Removed
Click to expand...

LOL. True story. Although, a little cushion never hurt anyone
 
Hyde do you still have a log going? I see there have been issues with random unsubs and i dont think ive had any updates from you there.
 
jswain34 said:
Hyde do you still have a log going? I see there have been issues with random unsubs and i dont think ive had any updates from you there.
Click to expand...

I am actually just about to start one: Sparta Nutrition has been gracious enough to let me try their new Laxogenin product, Hercules, while I prep for a little push-pull action at the USPA meet in Springfield on Aug 27th.

I can link it here when I start the log!
 
Hyde said:
I am actually just about to start one: Sparta Nutrition has been gracious enough to let me try their new Laxogenin product, Hercules, while I prep for a little push-pull action at the USPA meet in Springfield on Aug 27th.

I can link it here when I start the log!
Click to expand...

Sounds good brothamane. Hows the back doing?
 
7/8/16 Jcube w3d3 - p1w3d3

Sq + dl combo to make up deads from wed.

1. Comp sq (flats, tx sq bar, sleeves) (365x3x5)
55x-
105x-
145x5
195x5
235x5
285x5 (+ loose belt from here on)
325x3
365x3x5
@6, 6, 7, 6.5, 7

2. Pause squats (same)
335x4x3 (+loose)
@7, 7.5, 7
Video of last set to check depth. Ill put it up...still hard to see. It was parallel at least.

3. Deads (385x8-12x3)
135x5
225x5
315x5
385x10 beltless
385x8 (+ loose)
385x10 (+ loose)

4. +2 3/4 inch blocks
410x6x2

Pulling off those low blocks is harder for me to get moving than pulling from the floor is. My conventional pull feels weak right now despite me figuring out my stance again. Always a work in progress. Was honestly pretty wrecked after this session...the heat drains me bad even though it was only upper 80s. PC was feelin it.
 
Invalid Link Removed

That 3rd set of pauses.
 
jswain34 said:
Sounds good brothamane. Hows the back doing?
Click to expand...

Back is doing good, tons of beltless work just rebuilding my technique. Squat 315 for 4x5 then 1x10, all beltless hi bar Tuesday. Today I literally did your prescribed JCube day. FS 230, 245, 265, 280, & 300 for 54321 reps first instead of last, then 365x9,9,10 on stiffbar w kilo plates and switched to shoeless deadlift bar w bumpers for 395 2x6 to simulate blockpulls. All beltless. My absolute lower strength isn't something I've gotten to work lately but my base is building up nicely!
 
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