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Jswain's training log for powerlifting

herderdude said:
Two parents driving their child OD'd on heroin. Apparently the driver was awake until he got pulled over and then passed out.
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Jesus that's ****ed up. I dont care what people do to themselves but when they bring their kids into it it's just another level of ****ed up.

rob112 said:
The herion problem is insane now in PA. It's a damn shame. My biggest fear for my kids is them getting involved.

Hey Jswain, I hope you have a good trip and enjoy the family
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It seems to be pretty horrible all over these days. Ohio, Indiana, Illinois all have it bad as well.

Thanks Rob. It has been nice so far and I still have another week here.
 
Actually, someone I know just OD on heroin Monday night. He had two kids, one four and the other is 7mo. Went by the MICU to see his wife and they were going through the donor paperwork, then taking him off life support. Awful situation.
 
That **** is a terrible drug. I saw it too often when I worked. They've found it laced with Carfentanil in a few states now, too. I'm sorry for anyone that's gotten hooked on that crap.

Enjoy your vacay, don't do drugs?
 
Is the Carfentanyl the elephant painkiller? Ive read about that as well. I cant imagine being so physically addicted to something that deadly/harsh. I've seen a couple ODs during my time working in the ER - its a horrible situation to see what it does to not only the patient but to their families as well.

Dont worry, no drugs, only apple pie and lemon drop moonshine . And not much of that **** either.
 
Finally got a workout in. It was subpar, but better than nothing. Went to this place called "The Weight Room" in Richmond, VA. Its in a warehouse and has tires up to 860, stones, axles, yokes, pretty much every specialty bar imaginable (except the Duffalo), oly platforms, IPF bench/squat racks, 2 power cages, multiple full sets of rogue bands, chains, climbing ropes, dip rings, chalk, you name it. Only thing I wish they wouldve had is a belt squat machine, ive always wanted to try one. I was thinking of going to a different place that is Westside certified and has a belt squat for squats tomorrow but this place gave me today free and 15$ for the whole week so it doesn't make sense not to just stay there.

9/14/16 Week 1 Cycle 2 BP (3s)

-BP (comp grip - pinky from smooth)
WU:
45x5
95x5
135x5
165x5
195x5
Work:
225x3
265x3
295x3+ (x4@9) -> this was supposed to be 290. I was talking to the owner while I was writing down my weights and apparently wrote down the wrong thing while copying from the app. Either way, pretty subpar set, bench felt kinda weak all the way up too so I'm not surprised.

No raw jokers
+og ss
315x3
Didnt have it today so i just dropped it down for the down sets

FSL 2 ct pauses (225x5-8x3-5)
225x8 comp
225x8 cg
225x8 comp
225x8 cg
225x8 cg

-Spoto (3x10) (they didnt have HS machines so subbed these)
195x10x3 -> last set wg with middle on ring.

-Fat bastard attachment standing single arm NG cable rows (5x10)
100x10
120x10x3
140x10

-Ohd tri ext ss/ Facepulls (3x15 each)
100x15x3 / 40x15x3
120x15

Got a lot of pressing in today. Top end strength wasnt there but i still got some quality volume in.
 
At least you are getting them in.
 
That's a deal; I usually spend $10 anywhere I go.

Make sure you flip that 860 tire. Unless it's really short and compact, guarantee you can do it.
 
capo180 said:
Sounds like an awesome gym.. Quality volume is where it's at. Leads to those long term gains!
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I'll take a couple pics of the place and throw em up tomorrow. I love the place.

Hyde said:
That's a deal; I usually spend $10 anywhere I go.

Make sure you flip that 860 tire. Unless it's really short and compact, guarantee you can do it.
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Yeah dude it is. It was 10-15$ a day pretty much everywhere i looked so 15$ for a week was too good for me to pass up on.

Well, now I've got to try it. I'll either do it tomorrow or after pulls.
 
Sounds like an AWESOME gym, and that deal is hard to beat for sure!
 
800lb tire usually only takes a ~450 deadlifter with some tenacity, if it's wide (tall, when laying on ground). Just drive your chest into it as you leg drive and spread the floor and keep your biceps the hell out of it when you clean it and dive under!
 
Hyde said:
800lb tire usually only takes a ~450 deadlifter with some tenacity, if it's wide (tall, when laying on ground). Just drive your chest into it as you leg drive and spread the floor and keep your biceps the hell out of it when you clean it and dive under!
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So like pushing the football sled, basically. I didnt have it in me today, saturday i'll get it. Even if I do it before my top set repeats.
 
9/15/16 cycle 2 week 1

Squats (3s) (TPB) (olys, sleeves, low bar)
Wu:
45x5
95x5
135x5
160x5
210x5
250x3
Work:
295x3
335x3 (+ belt)
375x3+ (x8@8 ~ 500) (+ belt)
Jokers (+ belt):
415x3@8
Top set repeats (3x3 or @8 cap) (+belt)
375x3x3 @7, 7, 7.5
FSL - 2 ct pauses (flats, sleeves) (3-5x3-5) (loose belt)
295x3x3 -> i couldve had 5s but was being soft and was sick of squatting.

-RDLs (5x10) (belt less)
135x10
185x10
225x10
285x10x5 (first set doh no straps, last 4 sets w/ straps doh).

Was going hypo as fck once i got to the pauses. It was bad during RDLs, after every set i got real light headed and vision was a little black for a second. I was taking a qtr scoop of dry gatorade powder between sets of RDLs to try and get me through. I started follidrone 2.0 yesterday, had a bottle chilling from the intro sale and it wasnt doing me any good just sitting there. One big thing users have noted is going hypo during training, so I'll have to increase my pre wo carbs from today. Only had 1200 cals and 160 cho pre, so I guess that isn't enough despite the usual 28 g sugar i get intra on leg days with my gatorade.

Was supposed to do 3 sets of non optional core work but i just bounced. I had ghrs planned as my optional ham/glute work too but my dad was texting me about making my grandma wait for dinner so the combo of hypo and that i just said screw it and left.
 
jswain34 said:
So like pushing the football sled, basically.
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How should I know? I drank Mountain Dew and played video games in high school

And screw your 5x10@285 on RDLs... I only did 4x10 on 295 after squatting Tues and I bounced, and that was without the 135 185 bs lol
 
Hyde said:
How should I know? I drank Mountain Dew and played video games in high school

And screw your 5x10@285 on RDLs... I only did 4x10 on 295 after squatting Tues and I bounced, and that was without the 135 185 bs lol
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Haha. I didnt play in hs either but i played all the way up to it. HS coach and I weren't very big fans of each other. And Ive got nothing but love for The Dew!

Man they hit you like a m'fer on the 4th set or so. The burn gets real. I mean, you did do more weight than me, and i dont have any doubts you could've gotten one more set in!
 
Some nice work in here. Funny I had the same experience with my high school coach. He was a total tool. Told us we weren't good enough to beat any of the teams we were playing. Said stuff like "You all aren't good enough to beat them, Hell if you can hold them to only 2 touchdowns I will be shocked!" It didn't take long for me to be over that at all! It was pretty much every game he said something like that. End of season my first year I requested to be transferred out of athletics because he was the head coach over almost every sport.
 
MrKleen73 said:
Some nice work in here. Funny I had the same experience with my high school coach. He was a total tool. Told us we weren't good enough to beat any of the teams we were playing. Said stuff like "You all aren't good enough to beat them, Hell if you can hold them to only 2 touchdowns I will be shocked!" It didn't take long for me to be over that at all! It was pretty much every game he said something like that. End of season my first year I requested to be transferred out of athletics because he was the head coach over almost every sport.
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Yeah man they can be pretty big tools. He wanted me to keep playing CENTER at 6'2" - 185 and I told him if he kept me at center i was done. I was a pretty good athlete back then and felt like he was ****in me keeping me there. Plus he was the Dean of Students at my school and I got into trouble periodically in HS so that didnt help me in liking him either lol.

I can't believe the AD at your school would let someone like that be the coach...doesn't seem like his methods would be very conducive to winning.
 
jswain34 said:
Yeah man they can be pretty big tools. He wanted me to keep playing CENTER at 6'2" - 185 and I told him if he kept me at center i was done. I was a pretty good athlete back then and felt like he was ****in me keeping me there. Plus he was the Dean of Students at my school and I got into trouble periodically in HS so that didnt help me in liking him either lol.

I can't believe the AD at your school would let someone like that be the coach...doesn't seem like his methods would be very conducive to winning.
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Not at all. He was fired about 2 years after I left school. Not even demoted but completely let go for verbal and physical abuse. He broke 3 wood paddles on my back side while I was in my gray pt shorts with nothing but a jock strap under them after I quit athletics and told the counselor her sucked. They put me into HIS PE class. We had several pissing contests after that. The time that got the paddles broken on my backside were due to me standing in the hallway and him coming out and chastizing me. Told me "Tucker you lazy punk, why don't you do something instead of standing around." So I responded, "I am doing something coach! I am getting a suntan from the glare of your head!" Well that pissed him off pretty good. He was apparently some big deal baseball player at some point. Homerun king, yada yada yada. He reminded me of that right before he hit me with the first paddle. "Now you are going to know why I was called the home run King!" He lifted me off the floor on the first swing and the paddle split in two, then he made one of the other coaches give him their paddle. He cracked that bad boy on me too! When he went to get another coaches paddle they told him to stop that it was enough. He told them. "He gets 3 pops, that's the limit thats what he gets. Now give me the paddle or get fired!" He took a couple steps back on the 3rd one. It hurt SO bad! I wasn't going to give him the satisfaction of acting like it hurt. I turned and looked at him and asked... "Is that all you got?" and walked slowly out of the room and to the showers. I may not have cried in front of him but I damn sure did in the shower!

I took it as a mental win over him and he obviously did too because after that he left me alone regardless of anything I did or didn't do. So yeah he was like a complete and total douche. Then again my principle told me I should quit school and get my GED in 10th grade, so I did. There simply were not any star educators at my HS. Then again I was a smart ass kid with not a lot of fear of anything so I wasn't very controllable.
 
Lol god damn man. You may have had it worse than me! . It always amazes me hearing stories about your generation getting straight up beat at school my teachers. We've come a long way...whether or not that is a good thing is still tbd i suppose.
 
jswain34 said:
Lol god damn man. You may have had it worse than me! . It always amazes me hearing stories about your generation getting straight up beat at school my teachers. We've come a long way...whether or not that is a good thing is still tbd i suppose.
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No doubt, I think corporal punishment has its place but needs to have checks and balances. That coach was unchecked and went too far. However 1, 2, or 3 reasonable swats on the butt depending on the punishment makes a lot of sense.

I also think if they went back to that there should be a steeper penalty for children whose parent refuse to allow the corporal punishment. Ma'am, you do realize if you choose the no swats plan that your child will suffer much harsher administrative punishment when they misbehave. What would be a 2-3 swat event buys your kid a suspension from school. YOU CHOOSE!
 
9/16/16 5/3/1 cycle 2 week 1

Op 3s

OP
Wu:
45x5
80x5
100x5
120x3
Work:
140x3
160x3
180x3+ ([email protected] - same # of reps but 0.5 rpe less than last cycle - kept OP weights the same). Shoulders were a little sore today from bench day 2 days ago - i bet if i was on a normal workout schedule i coulda hit x8 at that rpe.
FSL (3-5x5-8)
140x8
140x5x4 -> did 8 the first set bc i wanted to do more volume than last cycle. Only did 3 more reps in total but 3 reps is 3 reps.

-NG DB BP (5x10) ss/ NG ISO LAT PULLDOWN (pic of this machine below) (5x10)
85x10 / 70 per arm x 10
90x10x4 / " "x10x4

-lateral raise (2x15) ss/ facepulls (2x15)
15x15x2 / 40x15x2

Upper back is pretty cashed after the last 3 days. Pulls will be tough tomorrow, my legs are moderately sore from yesterday and usually my hamstrings DOMS are worst on day 2.

Here's that iso lat pulldown:
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Pretty nice piece of equipment to maintain symmetry.
 
Well Hyde, the gym owner said "you're welcome to try, but you can't flip that." So now its on.
 
9/17/16 5/3/1 cycle 2 week 1

Conv Deadlift (Tx Dl bar) - went into the session not knowing if i was gonna do 5s or 3s week. Wanted to see how i felt and how fatigued my back was before making the decision. After warmups i decided i was good to proceed with 3s.

Wu:
135x5
185x5
225x5
260x5
315x3
Work:
365x3
430x3 (doh)
470x3 (1 doh, 1 str mix, 1 wk mix)
Repeats (3x3 or @8 cap) with intermittent tire flips
Dl - 470x3 @6.5
Tire flip - 700 tire x3x2
Dl - 470x3 @7
Tire flip - 850xF
2 min break and some technique pointers
Tire flip - 850x1 -> quite the wrestling match lol. But not bad for the 3rd tire I've flipped since junior high (the second being the one above).
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DL - 470x3 (straps) @6.5

Bounced. Was pretty sore still and family had plans this afternoon so i called it good there. Got my deads in at least. The fact i was able to doh 430x3 and 470x1 on a good bar but can hardly doh 350 with a ****ty bar goes to show how much aggressive knurling helps.
 
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That was ****ing easy for a big tire flip; you just aren't used to straining on them so it seemed tough, but you could have doubled that. I watched my friend battle the 550 for over 80 seconds once lol

Told you you could - nice work, hoss! Bet the gym owner was excited.
 
Hyde said:
That was ****ing easy for a big tire flip; you just aren't used to straining on them so it seemed tough, but you could have doubled that. I watched my friend battle the 550 for over 80 seconds once lol

Told you you could - nice work, hoss! Bet the gym owner was excited.
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Lol **** that's nuts. I was honestly thinking later this afternoon i shouldve just went in for another one to really put a on their faces. I MAY just try a double on monday after bench just because i love flippin tires now. That **** is fun man.
 
jimbuick said:
Just watch those biceps.
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Yeah, i hear ya Jim. That was one of the big things i was worried about too. The owner of this gym was telling me not to kick my knee up to pop the tire up. I was doing it on the 700 tire and it seemed to allow me to get my shoulders under better. I understand what he was saying about two legs in hip extension being more powerful than a single leg but I was able to get my shoulders under a lot easier with popping my right knee up so it made the transition a little easier. What would you recommend doing differently from what I did to allow me to get my shoulders under it sooner?
 
jswain34 said:
Yeah, i hear ya Jim. That was one of the big things i was worried about too. The owner of this gym was telling me not to kick my knee up to pop the tire up. I was doing it on the 700 tire and it seemed to allow me to get my shoulders under better. I understand what he was saying about two legs in hip extension being more powerful than a single leg but I was able to get my shoulders under a lot easier with popping my right knee up so it made the transition a little easier. What would you recommend doing differently from what I did to allow me to get my shoulders under it sooner?
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Hard to say, couldn't see your start position which is where most people mess up.


Usually having the hands out wider and the chest jammed into the tire will help getting some momentum.


This is a good video:

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Ill watch the video in a bit thanks.

Heres the start position:
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No, I meant I can't see the set up. I can only see the initial pull.


From that still, the hips look a little high, the feet could be a little further back, and the hands could be a touch wider to get the chest lower.
 
jimbuick said:
No, I meant I can't see the set up. I can only see the initial pull.


From that still, the hips look a little high, the feet could be a little further back, and the hands could be a touch wider to get the chest lower.
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Those were all what the owner told me to make improvements on from my first attempt so id say you're right.
 
It rewards more of a sumo/football/power stance. You don't need the hips in it at all for the start but you do want em lower and a wider stance. Chest being the driving point seems to really be important.

Having never competed strongman but also having flipped the 850 here for 4, you can just kind of start to feel what is helping and what isn't.

Skip to 50 seconds into this video. Clint's tire is ~800 but much more compact so he has to start it much more like a weightlifting pull (thru his toes, close stance) and fully relies on the hip extension to rotate his arms as he dives under it to protect his biceps (which have been torn multiple times). Since your tire is much heavier for you, pure hip extension and dive under isn't as easy a solution (vs a knee thrust) but it's always the best option if doable.

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Hyde said:
It rewards more of a sumo/football/power stance. You don't need the hips in it at all for the start but you do want em lower and a wider stance. Chest being the driving point seems to really be important.

Having never competed strongman but also having flipped the 850 here for 4, you can just kind of start to feel what is helping and what isn't.

Skip to 50 seconds into this video. Clint's tire is ~800 but much more compact so he has to start it much more like a weightlifting pull (thru his toes, close stance) and fully relies on the hip extension to rotate his arms as he dives under it to protect his biceps (which have been torn multiple times). Since your tire is much heavier for you, pure hip extension and dive under isn't as easy a solution (vs a knee thrust) but it's always the best option if doable.

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When i did a quick google search prior to attempting i saw pretty much the opposite (the sumo/football stance). The guy said not to sumo it and to have the arms outside the legs almost like a snatch grip lift. So, it seems like there are a lot of conflicting opinions on the "proper" way of flipping a tire. I dunno, I'm not gonna worry about it too much since i probably wont flip another big ass tire in who knows how long.

But, this part of your post: "start it much more like a weightlifting pull (thru his toes, close stance) and fully relies on the hip extension to rotate his arms as he dives under it to protect his biceps" is pretty much exactly what I saw online.
 
9/19/16 cycle 2 week 2

BP (5s, no amrap)
Wu:
45x-
95x5
135x5
165x5
195x3
Work:
210x5
245x5
275x5@7
Rps (x5x4 or @8 cap)
275x5x4 @7, 7.5, 6.5, 7
^got a lift off the last 2 sets.

-WG SPOTO (5x12) ss/ SA CABLE ROW (5x12)
205x12x5 / 100x12 -> 120x12x4

-FPs (3x15) ss/ ohd tri ext (3x15)
40x15x3 (paused) / 120x15x3

Last day at TWR. Gonna leaving for East Liverpool, OH at 430-5am EST tomorrow, stopping for lunch with my other grandparents, then heading back home. Will either squat tomorrow or Wednesday.
 
Nice flipping and I hope you enjoy your trip!
 
Have a great trip Jared!
 
That's what I was getting at - there is no right way for one tire or person. Your size/leverages vs the tires build are going to dictate what's best. But with one like the tire you smashed, getting the chest in it is the ticket I feel.
 
9/21/16 5/3/1 cycle 2 week 2

Squats (5s) (mid bar, oly shoes)
Wu:
45x5
95x5
135x5
165x5
210x5
250x3
Woring:
270x5
315x5
355x5 (+ belt)
Repeats (x5x4 or @8 cap)
355x5x4
@6, 7, 6, 7
Was having some issues with the bar slipping around today. This bar seemed whippier than usual too, but maybe its just cuz i squatted with the TPB last week.

-RDL (5x12)
185x12
225x12
265x12x5

All i had time for today after shadowing this afternoon. Trying to catch up on my homework for my online course from not starting it on Monday and Tuesday like I usually do. Pretty easy squats after the first set, i kinda rushed my warmup so the first top set was a little tougher than it should of been.
 
Another limited session today d/t hw this morning and shadowing this afternoon.

9/22/16 5/3/1 cycle 2 week 2

Op (5s, no amrap)
Wu:
45x-
80x5
100x5
120x3
Work:
130x5
150x5
170x5
Repeats:
170x5x3

-NG DB BP (5x12) ss/ NG LPD (5x12)
80x12x5 @@8, 8.5, 9, 8.5, 9.5 / 120x12x5
 
Some nice work being put in here!
 
9/23 cycle 2 week 2

Deads - 5s -> no amrap
Wu
135x5
225x5
265x5
315x3
Work
340x5 (weak mixed)
390x5 (+ belt -> back was stiff today) (straps)
[email protected]
Repeats (+ belt & straps)
445x5x3
@5, 6, 5

-High bar squats (5x12)
Doubled monster mini around knees all sets
135x12
185x12
225x12x4
Easier than last cycle. But i also didnt do paused deads after repeats so that could have played a factor.

-Pull throughs (3x20) ss/ Pallofs (3x45s)
100x20x3 / (40x15/5x3)x3
 
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