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

Delete double post
 
Last edited:
jswain34 said:
Id like to get down to about 235-240 then gain again. But...cutting sucks.
Click to expand...

I've lost 5lbs over the last 4 weeks, and it was absolutely hardest at first. Getting into the mindset of telling yourself "no" is all it really takes. I generally roughly count macros and cals and think about nutrient timing, but those are really just to keep my performance and energy high and make sure I don't drop too fast. Consequently I've gotten stronger as I've leaned, but it doesn't have to be so strict. Just prioritize better fuel sources and add more veggies in and you won't have the appetite to stay as heavy.

Or fast/skip meals, but we all know what training feels like doing it that way.
 
I actually do really well with going into training fasted, especially if I have my gatorade intra i should be fine. The "no" aspect you mentioned is the hardest part since I got out of it a year ago or so, especially drinking craft beer and eating **** food while doing so lol.

It's going to be easier living at home, the parents have a lot of ****ty food around the house but it's all really sugary stuff which I don't really have an issue with. I've had a great last 2 days nutritionally, so hopefully that train continues to roll. As long as i can keep my beer intake under control i shouldn't have an issue.
 
Like Dave Tate mentioned in that one table talk about his favorite Wendler moment: "NEVER F@%#@ING CUT BACK ON BEER! MAKE IT WORK HOWEVER BUT NEVER DO THAT!" (Disclaimer: Budweiser in hand as I post this.)
 
herderdude said:
Like Dave Tate mentioned in that one table talk about his favorite Wendler moment: "NEVER F@%#@ING CUT BACK ON BEER! MAKE IT WORK HOWEVER BUT NEVER DO THAT!" (Disclaimer: Budweiser in hand as I post this.)
Click to expand...

Well thats how ive been living so I guess I'll just keep on livin that way lol. If Wendler and Tate say its okay its good enough for me. Been thinking about just having 1 beer a night as a night cap...but the issue is 1 always leads to another...and usually another.
 
jswain34 said:
Well thats how ive been living so I guess I'll just keep on livin that way lol. If Wendler and Tate say its okay its good enough for me. Been thinking about just having 1 beer a night as a night cap...but the issue is 1 always leads to another...and usually another.
Click to expand...

Oh, I hear that man. The finer things in life. You wanna drop 10-15, I don't think you need a Spartan diet to get to 230. If you do, then cross the bridge when it comes.
 
You do not need to cut out the beer. Some Clenbuterol and thyroid medicine and you should be g2g with your nightly craft beers
 
Hyde said:
You do not need to cut out the beer. Some Clenbuterol and thyroid medicine and you should be g2g with your nightly craft beers
Click to expand...

. I wouldn't put that game plan past some of the guys on this forum...i may as well throw some DNP in there too!
 
Agreed on the fasted training, I love it. If I eat an hour or two before deads I feel nauseous the whole time.
Cutting weight sucks. I just remove some carbs and add some greens and say f it. Normally works for that 10 lbs or so I want to cut, I avoid getting overly scientific with it, counting cals and weighing food blows lol.
 
Ive always had to eat pretty far away from physical activity so maybe thats why i can handle fasted training a little better. Even in little league I wouldnt eat within 2 hours of the time I had to be at the field for pre-game stuff. Lately ive just been having a shake about an hour pre to try and get some cals in. 120g blended up, 1.5 cups milk, 1 scoop pes select. Doesnt seem to cause an issue.
 
8/18/16 cycle 1 w1

OP 3s day

-OP
Wu:
45x-
85x5
100x5
120x3
Working:
140x3
160x3
180x3+ (x7@9)
FSL repeats: (120s rest)
140x5x5

-NG FLAT DB PRESS (5x8-12) (120s rest)
70x12@7
80x10@8
[email protected]
80x10@9
70x12@10

-NG LAT PULLDOWN (5x8-12) (60-90s rest)
Wu:
100x8
Working:
120x12@7
130x10@8
140x8@10 (little english on 7&8...lats and bis were fatiguing and pumped already here)
120x10@9
120x10@9

-optional accessory work:
A1. SEATED LATL RAISE (3x15)
15x15x3

Ss/

A2. REAR DELT FLY MACHINE (3x15)
80x15
90x15x2

A3. Seated preacher machine with rotating handles (1 21 set and 1x12 set)
70x21 set supinated grip
70x12 spider curl style
^21 set was a little too easy probably

Gonna try and get my OP moving again. I feel like my pecs and anterior delts could use some work to catch up with my tris for bench so including op again and incline bench for accessory work on bench days should address that a bit. Legs are still pretty sore from Tuesday, if they feel good to go i'll pull tomorrow, if not, I'll wait til Saturday.

Oh yah, was getting great retraction and depression at the bottom of those ng lat pulldowns on the lighter sets, liked the feel of those a lot. Had my lats workin hard too.
 
rob112 said:
Nice pressing ma man, very strong AMRAP
Click to expand...

Thanks rob. Ive been stuck right around there for quite a while - time to get that bîtch movin again
 
jswain34 said:
Thanks rob. Ive been stuck right around there for quite a while - time to get that bîtch movin again
Click to expand...

I've determined im going to be permanently stuck on OHP.
 
RegisterJr said:
I've determined im going to be permanently stuck on OHP.
Click to expand...

Sure feels like that sometimes, don't it? You'll get it movin, just keep grindin.

capo180 said:
OHP feels solely dependent on my body weight any more lol. I'll be happy the day I break 200..
Click to expand...

I gained a little bit when i gained 20-25 lbs but not enough to call it proportionate. I was closer to a 1x bw then than i am now.
 
Mine has always been virtually lb for lb my bodyweight. I'm glad it's kept up, considering my bench is pretty paltry and I don't train overhead consistently for more than 8 weeks at a time usually it seems.
 
Subbing now will go back and read up a little to get current.
 
8/19 cycle 1 w1

Deads (3s) - still had some lower body doms from tuesday but i had some shît on my mind that I knew deads would help clear so I went in anyway.

Wus:
45x5
135x5
225x5
265x5
315x3
Working:
360x3
410x3 (add belt, weak mixed grip - bar started to slip on under hand on rep 3)
465x3+ ([email protected], cap is set @8) (+straps, need to get myself some chalk, the lack of knurling plus the fact my hands sweat like hell isn't a good combo)

Decided to hit 5% jokers with cap @8 instead of top set repeats for 3x3 with cap @8 (have the option on 3s week)

495x1@7 (strong mixed, under hand slipping again)
520 x 0 - grip slipping half way up shins, grab the damn straps
520x1@8 -> + straps....

-FRONTS (5x8-12) (ended up switching to high bars) (+olys)
45x10
135x10
185x10 (+loose belt) i just cant keep my shelf well enough to do fronts at this high of a rep range. Over 5 and i start losing it, I'm not even sure its a strength issue.
Switch to high bars, + doubled mon mini around knees
185x10
215x10
235x10
265x10
These were probably all at about an rpe of 6, 7 max on that top set. I was kind of guessing on the jumps so I'll have a starting point for next week now at least. The plan was to do 5x10 with whatever weight I worked up to an @7 rpe on.

-Abs/core (Pallofs) (3x30s)
80lb x 10/5 x3 sets

A1. Seated leg extensions (slow tempo, didnt exactly count the cadence, id guess 2121. Also soft lockouts and continuous TUT)
115x15x3

Ss/

A2. Rope cable pull throughs (3x15)
150x15x3

All she wrote. Still ironing out some things and dialing things in program wise. Pulls felt alright, improved, maybe soon they'll start feeling like they did during Proj Momentum. Im happy with how pulls felt today with a stiff, ****ty bar since im used to pulling with a Tx dl bar.
 
Big ass session today J. I like it.
 
****ty stiff bars are great builders provided you have some chalk or straps! Make your training hard and the meets will be easy they say. Good looking day.
 
herderdude said:
Big ass session today J. I like it.
Click to expand...

Hyde said:
****ty stiff bars are great builders provided you have some chalk or straps! Make your training hard and the meets will be easy they say. Good looking day.
Click to expand...

Thanks guys. And Hyde, yeah, i need to get some chalk...i don't like relying on straps as much as i'll have to if i dont. Just goes to show you how much of a difference aggressive knurling makes...I'm pretty sure I double overhanded close to 520 on a rack pull at jakked with the good knurl, now 415 slips in my under arm.
 
jswain34 said:
Thanks guys. And Hyde, yeah, i need to get some chalk...i don't like relying on straps as much as i'll have to if i dont. Just goes to show you how much of a difference aggressive knurling makes...I'm pretty sure I double overhanded close to 520 on a rack pull at jakked with the good knurl, now 415 slips in my under arm.
Click to expand...

I always just go up as high as I can doh, then over under without chalk, then with chalk. If the bars are bad, I'm not mad about straps. It's not optimal, bit I don't think it will affect you too terribly though, J. Two days before my first meet, I lost 475 due to grip at my buddy's house. I had no issue of any kind with 525 at the meet.
 
herderdude said:
I always just go up as high as I can doh, then over under without chalk, then with chalk. If the bars are bad, I'm not mad about straps. It's not optimal, bit I don't think it will affect you too terribly though, J. Two days before my first meet, I lost 475 due to grip at my buddy's house. I had no issue of any kind with 525 at the meet.
Click to expand...

That's exactly what I do as well. I agree that once in a while straps arent bad every once in a while...id just like to avoid using them consistently at every weight >80%. When i get some chalk I'll be able to work up higher to the point where i wont be as worried about it.
 
You could just do what Steve Goggins did and rack pull 1100 lbs for reps w straps til he got so damn strong he could pull 800 hooked any day of the week
 
8/22/16 5/3/1 cycle 1 week 2

Bp (5s; no amrap)
Wu:
45x-
95x-
135x5
165x5
190x3
Working (comp paused)
210x5
240x5
270x5@7
Top set repeats:
270x5x3 @ 7.5, 7.5, 8

3x15 mon mini band pull aparts scattered throughout warmups.

-Inc Db bp (hole #2, ~45 deg) (5x12)
65x12x5 @6, 7, 7.5, 7.5, 8

Ss/

-Tbar rows (wide, pronated) (5x12)
45x12 wu
90x12
110x12x3
100x12

A1. Facepulls (3x20)
20x20x3

Ss/

A2. Cable rope attach ohd tri ext (3x15)
60x15x2
50x15

Pretty much my whole upper body was pumped by the end. Felt loose on the bench today, couldn't get my lower body locked in and leg drive suffered from that. Hands didnt have a great connection to the bar as they felt on the verge of slipping with the pull the bar apart cue - once again, need to get chalk.
Hyde - been using the white flood you gave me since last week. Overall im lovin it. Just enough energy for me as i dont like getting overly stimmed out - i did add a bronkaid friday for deads just cause and that wasn't too much either so its cool to have that option, i feel that my endurance is up (although still poor as it always has been) - definitely better than it was on condense but as i mentioned before that may just be because i got too pumped on condense to where it negatively affected my endurance, mixability is good - i believe its the cit mal that kinda chills in the bottom of the shaker but as long as i shake it up before drinking i seem to get it all as there is very little if any residue left in the cup after finishing. Flavor is on point too - rasp lemonade is one of my fav supp flavors and i have no complaints about this, although im usually not overly picky when it comes to supp flavoring as long as its decent. Thanks again for hookin it up dude.
 
I'm very glad it's a good fit for you! Least I could do when you had to drive so far out of the way. I think it's pretty darn good stuff for daily use. I like that there's no dye, and it's not face-melting, taste/mixability is on point and it's cheap (65 cents a session).
 
I've got a tub of white flood, can't wait to pop it either.
 
8/22/16 cycle 1 week 2

-Squats (5s, no amrap) (olys, mid bar)
Wu:
45x-
95x-
150x5
190x5
230x3
Working:
245x5
285x5
325x5@5 (+ loose belt)
Top set repeats (120s rests) (@8 cap) (+ loose belt):
325x5x4 @ 5.5, 6, 7 (hips shot up out of the hole on last rep), 6
FSL 3 ct pause squats (flats, mid bar)
245x5x5 @5?, 6, 6.5, 6, 6

-SLDLs (5x12)
135x12
225x12
255x12x5 (+ straps)
Took everything in me to finish the last 2 sets. I hit a wall that 3rd set.

-DOH DL HOLDS (1xAMSAP)
315x20s -> maybe couldve held another second or two max

-Ab rollouts (3x45s) ss/ Rope pull throughs (3x20)
x10, 10, 10 / 150x20x3

Truthfully one of the more grueling sessions ive had in a while. Doesn't look too crazy on paper, 60 working reps on squats is nothing insane. Been getting some weird sinus stuff going on in the middle of training, almost yakked today during rdls because of it. Stole the max doh holds from lou's log to try and help compensate for using straps, 1 max effort set cant hurt.
 
Some great training going on in here. Looks like starting at the beginning of a 5/3/1 cycle is a great place to join in.

Oh and yes I love me some poptarts.
NOT a fan of the Watermelon.... JUST FYI it doesn't go well with the pop tart breading to me.

I thought I was doing pretty good to overhand grip 405 from the floor. With me my hands want to rip all the time. I work up to m work sets then do my first and last without anything but the 3 in between I use my gripps. Not depending on them to hold the weight for me so much as keeping my callous intact...
 
MrKleen73 said:
Some great training going on in here. Looks like starting at the beginning of a 5/3/1 cycle is a great place to join in.

Oh and yes I love me some poptarts.
NOT a fan of the Watermelon.... JUST FYI it doesn't go well with the pop tart breading to me.

I thought I was doing pretty good to overhand grip 405 from the floor. With me my hands want to rip all the time. I work up to m work sets then do my first and last without anything but the 3 in between I use my gripps. Not depending on them to hold the weight for me so much as keeping my callous intact...
Click to expand...

Thanks Kleen! Just to give you a rundown of where ive been: log started with me finishing up the candito 6 week template, then transitioned into RTS generalized intermediate program, cant remember what was next but i know i ran some more full body high frequency RTS stuff then tried my hand at 8ish weeks of the cube, then RTS project momentum, juggercube for 8 weeks, now starting up 5/3/1 again (did that for about 2 years while playing college baseball). 1 full meet and 2 push pulls thrown in the mix. Quite a bit of program hopping going on recently, which i hope to bring to a halt.

My game plan is to run 5/3/1 stuff during the off season/when not in meet prep and then go back to RTS stuff for meet prep and peaking.

In terms of grip, a good bar with aggressive knurl makes an incredible difference in the amount you can doh. I think i read in your log you have a recurring issue with ripping open calluses, smart of you to keep your hands fresh for your higher % sets if you have an issue with em ripping prior to getting there.
 
Just trimmed my calluses last night for Saturday - keep em really short so they don't roll and tear!

And that does look like a lot of work, J. 120 reps of any squat and pulling movements would have me feeling sick. It's not about the weight, it's the sheer volume we aren't used to.
 
Hyde said:
Just trimmed my calluses last night for Saturday - keep em really short so they don't roll and tear!

And that does look like a lot of work, J. 120 reps of any squat and pulling movements would have me feeling sick. It's not about the weight, it's the sheer volume we aren't used to.
Click to expand...

Didn't realize how much work was done until i logged it in my phone app and it spit out my total work for the day. 32,000 lbs between squat work sets and RDLs only.
 
jswain34 said:
Thanks Kleen! Just to give you a rundown of where ive been: log started with me finishing up the candito 6 week template, then transitioned into RTS generalized intermediate program, cant remember what was next but i know i ran some more full body high frequency RTS stuff then tried my hand at 8ish weeks of the cube, then RTS project momentum, juggercube for 8 weeks, now starting up 5/3/1 again (did that for about 2 years while playing college baseball). 1 full meet and 2 push pulls thrown in the mix. Quite a bit of program hopping going on recently, which i hope to bring to a halt.

My game plan is to run 5/3/1 stuff during the off season/when not in meet prep and then go back to RTS stuff for meet prep and peaking.

In terms of grip, a good bar with aggressive knurl makes an incredible difference in the amount you can doh. I think i read in your log you have a recurring issue with ripping open calluses, smart of you to keep your hands fresh for your higher % sets if you have an issue with em ripping prior to getting there.
Click to expand...
Awesome, I really appreciate the summary.
I started the 5/3/1 Big but boring platform years ago and enjoyed it, but really aggravated my shoulder going super heavy on Overhead presses and had to switch to something less weight intensive. That was the first, and last direct PL program I did until now. For a year I did very performance based training under Zach Evenesh and that is when my strength really began to show up and I stayed healthy. It got me thinking it was time to do a meet. Right now doing very basic but so far effective meet prep working with a coach to guide me through popping my cherry.

Following your log should help me learn a bit as well. I know Hyde has been one of my best resources other than my coach for information and explanations of some of the PL specific forms, movement, and mechanics. I am sure if he recommends following your log I am in the right place. Looking forward to learning a little something from you as well!

jswain34 said:
Didn't realize how much work was done until i logged it in my phone app and it spit out my total work for the day. 32,000 lbs between squat work sets and RDLs only.
Click to expand...
That was a ridiculous amount of work. You are a beast!
 
Hyde said:
20k is a lot for me I believe
Click to expand...

Over the last year or so i have been hitting between 22-32k depending on the day. I highly recommend this app called "multiyear weightlifting". Pretty useful app in seeing trends in total work, intensity, etc.

MrKleen73 said:
Awesome, I really appreciate the summary.
I started the 5/3/1 Big but boring platform years ago and enjoyed it, but really aggravated my shoulder going super heavy on Overhead presses and had to switch to something less weight intensive. That was the first, and last direct PL program I did until now. For a year I did very performance based training under Zach Evenesh and that is when my strength really began to show up and I stayed healthy. It got me thinking it was time to do a meet. Right now doing very basic but so far effective meet prep working with a coach to guide me through popping my cherry.

Following your log should help me learn a bit as well. I know
Hyde has been one of my best resources other than my coach for information and explanations of some of the PL specific forms, movement, and mechanics. I am sure if he recommends following your log I am in the right place. Looking forward to learning a little something from you as well!


That was a ridiculous amount of work. You are a beast!
Click to expand...

I will have to sub to your log! I believe ive seen it around here somewhere. And eh, not a beast, just a 245-250 lb dude tryin to get stronger!
 
8/25/16 cycle 1 w2

Gym got a whole new set of dumbbells, so now there are two full sets to 75lbs with 1 of the sets up to 100-120 (cant remember exactly). I wish they wouldve bought a fuggin decent bar or two instead of another set of dbs.

Oh yeah, also heard a kid whisper under his breath something along the lines of "must be nice to be on steroids" as he saw me hitting my (not very impressive) NG db presses...him and his buddy were wandering aimlessly around the gym hitting every curl variation imaginable for an hour...funny how steroids make you know how to actually workout .

-OP 5s, no amrap
Wu:
45x-
80x5
100x5
120x3
Working:
130x5
150x5
170x5@7
Repeats (@8 cap, 120s rest)
[email protected]
[email protected] (probably shouldve just stopped the prior set)

3x15 Swede band facepulls throughout warmups.

-NG DB FLAT PRESS (5x8-12) ss/ NG LPD (5x8-12)
80x12x3 @7, 8, 9/ 110x12x2
75x12x2 @8, 9 / 120x12x3

-LAT'L RAISE (3x20) ss/ REAR DELT FLY MACHINE (3x20)
10x20x3 / 70x20x3

-SPIDER CURL (on HS curl machine w/ rotating handles) (2x15)
55x15
60x15

Preacher curl 21 on same machine
80x7, 7, 7

Notes: This day is pretty much a straight bro day after OP. Its a quick day though, took about 55 mins once i started OP. Overhead strength wasn't really there today so I was happy there was no amrap.
 
Invalid Link Removed

Youngins can be so ignorant, but at least it's a compliment. Think of the poor schmuck that might have been on drugs that overhead it and nobody can even tell

I love the NG Db press; it doesn't piss anything off for me, has a big ROM and feels like it's working a lot of muscle.
 
Hyde said:
Invalid Link Removed

Youngins can be so ignorant, but at least it's a compliment. Think of the poor schmuck that might have been on drugs that overhead it and nobody can even tell

I love the NG Db press; it doesn't piss anything off for me, has a big ROM and feels like it's working a lot of muscle.
Click to expand...

Oh I do, it's not like I let it bother me...its just funny to me that someone dedicates ~4 years of their life to this training 4-5 days a week consistently over that time frame and they know nothing about me, see me, and automatically assume that im on roids lol. And even worse the fact that they aren't even actually lifting, just meandering around the gym curling just so that can say they "work out".

I absolutely agree about the NGs, i decided to test them out after seeing you speak so highly of them in your log. They definitely feel better on my pec tendons than the inclines do on Mondays. I still get a strong pec contraction on them too at lockout.
 
Is NG DB Shoulder Press just a neutral grip or does is stand for something else? If neutral I definitely agree. When shoulders aren't up to snuff this is my go to for overhead pressing. Although I may just end up getting a landmine and doing overhead pressing with them. Seems to keep things a lot safer for the shoulder and away from areas of impingement.
 
MrKleen73 said:
Is NG DB Shoulder Press just a neutral grip or does is stand for something else? If neutral I definitely agree. When shoulders aren't up to snuff this is my go to for overhead pressing. Although I may just end up getting a landmine and doing overhead pressing with them. Seems to keep things a lot safer for the shoulder and away from areas of impingement.
Click to expand...

Yeah im lazy and abbreviate neutral grip as NG. But, these were laying on a flat bench, essentially db benching but with a NG grip and therefore obviously much less of a flare...i guess you could kind of think of it as a DB CGBP with a neutral grip.

Knock on wood, I've never really had shoulder issues from overhead pressing so ive never really had the need to work the NG into that.
 
jswain34 said:
Yeah im lazy and abbreviate neutral grip as NG. But, these were laying on a flat bench, essentially db benching but with a NG grip and therefore obviously much less of a flare...i guess you could kind of think of it as a DB CGBP with a neutral grip.

Knock on wood, I've never really had shoulder issues from overhead pressing so ive never really had the need to work the NG into that.
Click to expand...

Oh okay yeah I love those. Not sure why my head went to OHP on that one. I was just mentioning in another thread that using the hex bar for floor press was awesome for the exact same reason.
 
You must log in or register to reply here.
Back
Top