Jswain's training log for powerlifting

I had never heard of em til the first time I ran Lilly's Predator bench template. They're my favorite to push hard.
 
8/26 cycle 1 week 2

-Deads (5s, no amrap) (conv)
Wu:
135x5
205x5
260x5
310x3
Working:
330x5
390x5 (strong mixed)
440x5@5 (+belt, straps)
Top set repeats (+ belt, straps)
440x5@6
[email protected]

^conv deads felt the best theyve felt since PM today. I was getting good hip drive off the floor. Hips were set a little higher today and that had my wedge working much better.

FSL 2 ct pauses (3x3) (+ loose belt)
330x3x3
First 2 - weak mixed grip
Last - strong mixed grip

-High bar squats (+olys) (+loose belt all sets after 185, + monster mini around knees all sets)
135x12
185x12
225x12x5
Man my muscular endurance is **** lol. I hit the first 6 or so reps with the same speed as the first rep and then once i get to the type 1 fibers i just hit a wall like no other lol. Fckin cardio squats.

-Seated leg extensions (3x20) (2120 tempo, got a little loose with the tempo on the second half of set 2 and all of set 3)
100x20x2
90x20

Was short on time after deads and squats so pallofs and pull throughs got nixed. Gonna try and talk the gf into going to the gym tomorrow so i'll make those up then if we go.
 
I know you were loving that last set of squats!
 
capo180 said:
Kids lol. They're just jelly of your gains man. You put in work everyday, maybe they should try doing that.
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That'd be a good start. Part of me wants to help them and set them on the right track. But the other part of me, from past attempts on others, knows how those situations usually go.

MrKleen73 said:
I know you were loving that last set of squats!
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HA! Your definition of loving must be pretty much the opposite of mine . Btw, i listened to your spotify playlist while I was cutting grass...dope. Lovin those Eminem tunes, never heard a few of them.
 
Yeah I've helped people when asked. But mostly just form stuff.. You try talking programming or anything beyond that, it's a foreign language to most in the commercial gym world.

But, yeah I never approach anybody and say hey try this lol.
 
capo180 said:
Yeah I've helped people when asked. But mostly just form stuff.. You try talking programming or anything beyond that, it's a foreign language to most in the commercial gym world.

But, yeah I never approach anybody and say hey try this lol.
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Yup. Bout the same as me. I did want to tell this older gent to quit doing narrow grip upright rows because i heard him talking earlier in the day about how fckd his shoulders are...but, i didnt. Next time I probably will, he seems like a good dude...and is a local cop, so it wouldn't hurt to get on his good side.
 
Didn't make it to the gym yesterday. Gf and I ended up waking up at the hotel downtown Chicago and just walked around stopping for beers when we found a good spot. Ended up walking about 6 miles so thats a good active rest day I'd say. Bench singles up to an @9 tomorrow.
 
Chicago is the biggest city I've been to and I'd love to go back. Visiting, of course. I'd never live there.
 
RegisterJr said:
Chicago is the biggest city I've been to and I'd love to go back. Visiting, of course. I'd never live there.
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Oh, hell no man. The gf wants to live in a city "for a year or two" but im just not having it. Maybe if im going to school in said city, but otherwise there's no way. Just not a city guy.
 
8/29/16 Cycle 1 week 3

Bp (5/3/1+ week)
Wu:
45x-
95x-
135x5
160x5
190x3
225x1
Working:
240x5@5?
270x3@6
305x1+ (x4, @ 9.5 ~ 345lb)
Jokers:
320 (TM) x1@8 (~347)
+~5%
[email protected] (~342)
+SS (og)
335x1@6
[email protected] (mis-grooved)
FSL (x5x2)
240x5x2

-INC DB BP (5x8)
75x8x2 @6, 6
85x8x3 @8, 8.5, 8.5

Ss/

TBAR ROW (5x8)
45x8 wu
90x8
115x8x4

-FACEPULLS (3x12) ss/ OHD TRI ROPE EXTENSION (3x10)
40x12x3 / 70x10x3

A tad disappointed with today's bench effort. I did beat my TM so +5lbs for next cycle, just gonna keep the train rolling. No worries. On another note, I plan to kill this squat AMRAP tomorrow.
 
Everything looks good in here can you translate these 2 lines so I know exactly what each piece means?

305x1+ (x4, @ 9.5 ~ 345lb) Is this your max reps set, as in you did 305x4 @ 9.5 RPE with an estimated max of 345?
Jokers:
320 (TM) x1@8 ~347) not even sure, TM = true or training max?


Trying to pick up the lingo without needing a 5/3/1 for dummies book.
 
MrKleen73 said:
Everything looks good in here can you translate these 2 lines so I know exactly what each piece means?

305x1+ (x4, @ 9.5 ~ 345lb) Is this your max reps set, as in you did 305x4 @ 9.5 RPE with an estimated max of 345?
Jokers:
320 (TM) x1@8 ~347) not even sure, TM = true or training max?


Trying to pick up the lingo without needing a 5/3/1 for dummies book.
Click to expand...

Haha no problem brother.

You are correct on the first one. It was the 1+ AMRAP set, I did 4 reps @9.5 rpe and the following number is my e1rm from an RTS chart.

The "TM" on the second one stands for "training max" of 320 with my real 1rm set at 355. The @8 is the rpe and the 347 is the e1rm from the set again.
 
Still following along! When my back becomes unfuked I'll likely jump back into 5/3/1 myself. Modified for me, of course. Your experiences will help too
 
Despite you feeling disappointed it looks impressive. Do you notice more bench frequency improves your press or hinders it?
 
liftandswim said:
Still following along! When my back becomes unfuked I'll likely jump back into 5/3/1 myself. Modified for me, of course. Your experiences will help too
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You are very good at customizing programs for yourself so i look forward to seeing what you come up with. I figured 5/3/1 would be a good way for me to take a step back in overall specificity and lowered training time, but still get some quality work in.

RegisterJr said:
Despite you feeling disappointed it looks impressive. Do you notice more bench frequency improves your press or hinders it?
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100% improves. Bench frequency truly seems to provide the best improvements in both strength and technical proficiency (which are obviously related) for me. Once I decide I want to compete again I'll likely add a second bench day in place of overhead press and just have OP be my accessory movement, I just want to work on my overhead strength for a bit. I have however been thinking of making my incline db press neutral grip then doing CGBP to a 2 board (right below my sticking point) as my primary assistance on OP day instead of flat NG press. When my bench was climbing it's best i was comp benching 4x a week at varying intensities and also doing CGBPing.
 
How would you treat the second bench day, assuming you were still following 531 on the main bench day?
 
RegisterJr said:
How would you treat the second bench day, assuming you were still following 531 on the main bench day?
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It seems like it would be a good day to throw in some speed work with either straight weight or some accommodating resistance with bands/chains and just treat the main day as your "heavy" day. I haven't really researched much into the accommodating resistance stuff yet since ive never done it and have been able to get decently far working with just straight weight, but i'd do something like:

3s week: 6x3 @ 70%
5s week: 10x3 @ 60% or 5x3@75%
1s week: 8x3@65%

A lot of set up practice and light enough weights to where it should give any cranky shoulders some time off before the next heavy day. Id also keep rest between at 60-90s. A lot of this stuff was taken from the Juggercube program too. I cant speak to how well these days built/didnt build my bench since I never completed the program, but i did enjoy the faster pace and training density on these days.
 
I'll 3rd you guys on 5/3/1. When I decided my body could finally handle competing again in July I did 5/3/1 leading in with varying bonus sets and or overload as I got close.

And I'm jelly of your bench day. Mine sucks *******
 
RegisterJr said:
How would you treat the second bench day, assuming you were still following 531 on the main bench day?
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Also consider, you need to do what YOU can recover from. We can tell you things that work for us, but they may or may not be right for you. I can only handle about 3 weeks of speed bench against bands safely for example - week 4 or 5, I start getting forearm tendonitis every time.
 
Pleasantly surprised with today's squatting. Best my squat groove and hip drive out of the hole has felt since building up steam toward that 505 in PM.

8/30/16 cycle 1 w3

Squats (5/3/1+) (low bar, olys, sleeves)
Wu:
45x-
95x5
150x5
190x5
230x3
Working:
285x5
325x3 (+ belt) up until pauses
360x1+ ([email protected], ~485)
Jokers:
405x1@6
[email protected] (about the speed of an easy opener)
[email protected] (still moved well...slightly slowed at sticking point but once i passed it it was back up to speed. I gave it an 8.5 because I wasn't sure if id make it through the sticking point 2 more times).
FSL 3 ct pauses (2x5) (+flats, belt less)
Accidentally did last warmup instead of first working...oops
230x5x2...

-RDL/SLDL (belt less) (5x8) (~90s rest)
135x8
225x8
275x8x2 (+ straps)
305x8x3 (+straps)

-DOH DEADLIFT HOLDS (1xAMSAP)
325x16s@10 -> holding on by the fingertips. Couldnt get my hands dry so it didnt stay in my palm as long as I would've liked.

-DEAD BUGS (3x60s) (60s rest)
Holding 30lbs db in hands
3x60s -> decent rectus abdominis burn going here.

-Laying hamstring curls (3x10)
90x10x3 -> no specific tempo but was focusing on keeping a slow/moderate pace and constant TUT.

Note:
-didnt really have any issues with the bar sliding on me so i guess the no center knurling isnt as big of an issue as i thought it may be.
-probably a pr in my olys now that i think about it. Ive always been good for more in flats, i think my best @8 was close to 470 in flats so 465 in olys should put me in a good place whenever i go back to flats. Unless I'm finally getting the hang of olys, we'll have to wait and see.
 
Sean1332 said:
Solid bit of work there, man
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Thanks almighty squatter. I truthfully had more work in me, my work capacity for work under 8 reps is wayyy higher than when i start hitting sets of 10-12+
 
Interesting deadlift hold idea for grip.

What's a dead bug?
 
RegisterJr said:
Interesting deadlift hold idea for grip.

What's a dead bug?
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I stole it from Lou's log and Bryant's programming. I believe Coan did something similar but single armed.

Heres a good article on it. I like his idea of doing it with a single arm kb hold - i was just holding a db with both arms straight out in front.

Invalid Link Removed
 
Was planning on going for a mile run followed by a 1-2 mile walk but never quite got around to it. Wendler recommends some form of cardio 4x a week ranging from prowler, sled, sprints, jogs, walks, bike so I need to get into the habit of doing that as well. I would definitely benefit from some cardio and it'd be nice add on to get a little ankle mobility out of it (saw lou and reg mention that in herder's log).
 
I mentioned in Herder's log this is the first meet I felt fully recovered between all my attempts; I had 7 min between my pulls and it was more than plenty. Usually 10 min feels lacking at a meet. I remember every time I did 5/3/1 I spent like 8 min before my AMRAP set - I don't want to do that anymore. Keeping my pace up in training and adding a bit of sled in has been a boon.
 
Hyde said:
I mentioned in Herder's log this is the first meet I felt fully recovered between all my attempts; I had 7 min between my pulls and it was more than plenty. Usually 10 min feels lacking at a meet. I remember every time I did 5/3/1 I spent like 8 min before my AMRAP set - I don't want to do that anymore. Keeping my pace up in training and adding a bit of sled in has been a boon.
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I always keep a good pace in training as I dont like being at the gym for some ridiculous amount of time. Even during RTS stuff id (try to) take 5 mins, 7-8 max, between high rpe attempts. Ive got that down pretty well, itd just be adding some additional post-training/off day cardio at this point. I wish my gym had a sled, i might check out what my dad has laying around in the barn and see if I can't MacGyver something up to drag around the yard.
 
Well the secret isn't in the sled IMO; I just meant that I never really truly appreciated the role of cardio til just now. Whatever you do will be worth it.
 
Hyde said:
Just throw some briefs on and let's get you driving out against the sides of the rack and be done with it lol
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I somehow missed this post. LOL, it would be fun to throw on some briefs for a little overload. Im already a pretty wide squatter...i cant even imagine going much wider, i think my hips would start screaming at me pretty damn quick unless the briefs saved me.
 
jswain34 said:
It seems like it would be a good day to throw in some speed work with either straight weight or some accommodating resistance with bands/chains and just treat the main day as your "heavy" day. I haven't really researched much into the accommodating resistance stuff yet since ive never done it and have been able to get decently far working with just straight weight, but i'd do something like:

3s week: 6x3 @ 70%
5s week: 10x3 @ 60% or 5x3@75%
1s week: 8x3@65%

A lot of set up practice and light enough weights to where it should give any cranky shoulders some time off before the next heavy day. Id also keep rest between at 60-90s. A lot of this stuff was taken from the Juggercube program too. I cant speak to how well these days built/didnt build my bench since I never completed the program, but i did enjoy the faster pace and training density on these days.
Click to expand...
Nice set up, my second day on both squats and bench is speed focused.
Hyde said:
Also consider, you need to do what YOU can recover from. We can tell you things that work for us, but they may or may not be right for you. I can only handle about 3 weeks of speed bench against bands safely for example - week 4 or 5, I start getting forearm tendonitis every time.
Click to expand...
Yeah that whole find out what works for you thing can be a stinker sometimes.

jswain34 said:
I always keep a good pace in training as I dont like being at the gym for some ridiculous amount of time. Even during RTS stuff id (try to) take 5 mins, 7-8 max, between high rpe attempts. Ive got that down pretty well, itd just be adding some additional post-training/off day cardio at this point. I wish my gym had a sled, i might check out what my dad has laying around in the barn and see if I can't MacGyver something up to drag around the yard.
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I rest about 4 minutes on my heavy work sets. Make a tire sled they are easy as all get out to make and most tire stores will give you one for free. I just through some wood in the bottom of my tire, put a ubolt through the threads and attached a rope. YOu can tie the rope to your weight belt or use another peice of rope with a loop at each end to use as handles so you can either pull, or turn around put your hands out and get a similar effect of pushing. A tire doesn't take much weight to make it very hard to move if you don't have the rope or chain under the tire lessening the friction. Also Titan makes a Push Pull Prowler type sled for $149 or something shipped off of Amazon. That is where I picked mine up.

Hyde said:
Well the secret isn't in the sled IMO; I just meant that I never really truly appreciated the role of cardio til just now. Whatever you do will be worth it.
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Yeah but sleds increase your work capacity more than typical cardio and really strengthen the glutes, hams and abs. Between those and weighted carries you can get work capacity pretty insane without much issue to recovery and still be improving pulling and squatting strength. Definitely a better option than just typical steady state cardio for a strength athlete.
 
jswain34 said:
I somehow missed this post. LOL, it would be fun to throw on some briefs for a little overload. Im already a pretty wide squatter...i cant even imagine going much wider, i think my hips would start screaming at me pretty damn quick unless the briefs saved me.
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You guys have no idea how awesome they are! My hips feel better after a balls out max effort day in briefs out wide than they do on a moderate day in a moderate stance without them. And for sumo deadlifts, it's night and day.
 
herderdude said:
You guys have no idea how awesome they are! My hips feel better after a balls out max effort day in briefs out wide than they do on a moderate day in a moderate stance without them. And for sumo deadlifts, it's night and day.
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Are you a brief salesman on the side?!
 
jswain34 said:
Are you a brief salesman on the side?!
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Lolol hell no! I just like lifting in them because I feel better, I believe they improve longevity in the sport, and I think they're fun.
 
herderdude said:
Lolol hell no! I just like lifting in them because I feel better, I believe they improve longevity in the sport, and I think they're fun.
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Bro, longevity is overrated. That's why I squat 10x10 ten days a week for 10 month straight training cycles. I get a 10% increase over squatting hard once a week
 
Hyde said:
Bro, longevity is overrated. That's why I squat 10x10 ten days a week for 10 month straight training cycles. I get a 10% increase over squatting hard once a week
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If you were really hardcore you'd do 20x10...puss.
 
herderdude said:
Lolol hell no! I just like lifting in them because I feel better, I believe they improve longevity in the sport, and I think they're fun.
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All these things sound good...how much is a decent starter pair?? And any recommendations on a good starter pair? I cant afford to buy them right now (still job hunting after the move)...but i wouldnt mind making the investment as long as its nothing crazy.
 
9/1/16 cycle 1 week 3

OP (5/3/1+)
Wu:
45x5
80x5
100x5
120x3
4x15 Swede Banded FPs during WUs
Working:
145x5
170x3
190x1+ (x6@10, ~ 220-228 depending on the app/table i used to calculate). Rep 6 just died tad over halfway up (about the same angle that my arm is in at my bench sticking point), i wouldve given rep 5 an @8, i really thought i was gonna have 7.
Jokers:
[email protected] -> was gonna stop here but one of my buddies from high school talked me into another set. I contemplated it and said screw it.
215x1@10 -> the grindiest once i got to the sticking point.
FSL (x4x3)
150x4x3 @ 7, 7, 7

-NG DB PRESS (5x8)
85x8x3
95x8x3

Ss/

NG LAT PULLDOWN (5x8)
80x8 wu
110x8 wu
140x8x5

-DB LATL RAISE (5x12) ss/ REAR DELT FLY MACHINE (5x12)
20x12x3 / 100x12x3

-ALT DB HAMMER CURL (3x12) (60s rest)
30x12x3

Notes:
-either 5 or 10 lbs off my OP PR. I really don't remember if my pr is 220 or 225, I wanna say it is 220 cuz i feel like id know if it was 2 plates.
-Im pretty sure 6 was a 190 rep PR.
 
jswain34 said:
All these things sound good...how much is a decent starter pair?? And any recommendations on a good starter pair? I cant afford to buy them right now (still job hunting after the move)...but i wouldnt mind making the investment as long as its nothing crazy.
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I have a pair that might work for you. Rodja knows the very pair. I just have to remember who I lent them to... lol. They might fit you, we'll have to see. I can get into them at 234-ish and I'm only 5'9".

Inzer has groove briefs for $20 but never buy old school gear. I bought old school gear when I was just getting into it. Hurts like a mofo and wears out fast. The best briefs IMO are predators. They're $155. Best price for multi ply briefs, the multi ply will not wear out as fast and is more comfortable.

Since I know you're a raw guy that doesn't want his groove messed with, I'd say you want something weak-ish that doesn't mess with you, though. Best I've seen so far are Superiors by Titan. Not total suck, not going to push you around. Only $53. SweetLou321 you have any light duty gear recommendation?
 
Jswain, I have an unused Superior squat suit I bought on sale last December for 80. It's size 46 and at ~235lbs I could not get into it without hanging (even with slippers), if that helps you with sizing if you look into Superior briefs.

Your thighs are bigger than mine even and you won't have the straps to hang from w just briefs so I would suspect you'd need a size or 2 up.

My back started acting up so I put it away, might be time to bust that out soon now I'm 5lbs lighter and healthier!
 
Glad you brought that up Clayton! Jared, if you get briefs from titan, spend the $25 to get the loops sewn in or take them to the tailor to get nylon loops put in. That will make the squat brief experience so so much better. Putting them on while skinning your knuckles and crushing your grip is never fun. The loops are too easy.
 
herderdude said:
I have a pair that might work for you. Rodja knows the very pair. I just have to remember who I lent them to... lol. They might fit you, we'll have to see. I can get into them at 234-ish and I'm only 5'9".

Inzer has groove briefs for $20 but never buy old school gear. I bought old school gear when I was just getting into it. Hurts like a mofo and wears out fast. The best briefs IMO are predators. They're $155. Best price for multi ply briefs, the multi ply will not wear out as fast and is more comfortable.

Since I know you're a raw guy that doesn't want his groove messed with, I'd say you want something weak-ish that doesn't mess with you, though. Best I've seen so far are Superiors by Titan. Not total suck, not going to push you around. Only $53. SweetLou321 you have any light duty gear recommendation?
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Sweet, yeah that sounds perfect. I'm not looking to have to relearn a geared squat, just something to give my raw squat a little overload and keep the hips happy so what you're describing sounds dead on. I looked at the superior briefs this morning, obviously the briefs without the 4" legs wont give you as much but will they provide that little extra to give me what im looking for in terms of slight support and overload? (I just don't know how they fit exactly so i figured id ask). I included the 2 pairs here so you can see which pairs im talking about.

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Hyde said:
Jswain, I have an unused Superior squat suit I bought on sale last December for 80. It's size 46 and at ~235lbs I could not get into it without hanging (even with slippers), if that helps you with sizing if you look into Superior briefs.

Your thighs are bigger than mine even and you won't have the straps to hang from w just briefs so I would suspect you'd need a size or 2 up.

My back started acting up so I put it away, might be time to bust that out soon now I'm 5lbs lighter and healthier!
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Cool. Thanks for the starting point. So id need a size 48 or 50 then, probably the 48 in the briefs (since they dont get down onto the thigh it doesn't look like) and a 50 in the boxer briefs if i decided to go that route. Once again, im not 100% on the difference between the two, other than obviously the boxer briefs will give you more and also fight your raw groove harder.

herderdude said:
Glad you brought that up Clayton! Jared, if you get briefs from titan, spend the $25 to get the loops sewn in or take them to the tailor to get nylon loops put in. That will make the squat brief experience so so much better. Putting them on while skinning your knuckles and crushing your grip is never fun. The loops are too easy.
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Will do, ive seen dudes at Jakked fighting to get their suits on and that definitely sounds like an investment that would be well worth it.
 
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