Jswain's training log for powerlifting

[MrKleen73]

Good point. For now, while I dont have any plans on competing, TnG isnt the worst thing for allowing me to get a few more reps in. As i get closer to a meet i would probably like to start doing full resets just to work on the first rep pull.



Touch and Go. Not bouncing it off the floor but just tapping the floor then going up with the next rep.



Thanks Cap!

Oh okay, I was thinking it was some kind of grip. Was like "Hmmmm True narrow Grip, nah that doesn't make any sense."

 

[jswain34]

Lol. Glad we got ya set straight boss.

 

[Hyde]

Oh okay, I was thinking it was some kind of grip. Was like "Hmmmm True narrow Grip, nah that doesn't make any sense."

It's a little riskier for a conventional guy with the low back tension plus tap at bottom but for sumo pulls it really tends to hold the lifter in a good position and becomes an easy way to pick up more leg volume.

 

[MrKleen73]

Lol. Glad we got ya set straight boss.

No doubt! LOL

It's a little riskier for a conventional guy with the low back tension plus tap at bottom but for sumo pulls it really tends to hold the lifter in a good position and becomes an easy way to pick up more leg volume.

Okay that makes sense. Most of the Sumo work I have done has been touch and go in higher rep ranges. I think I will probably develop a good sumo with a little extra work, but this meet wasn't the time to explore that. I do want to work on them for a bit and see what my DL numbers look like once I get efficient with the movement.

 

[jswain34]

10/11/16 5/3/1 c3 week 2

Bp (5s)
Wu:
45x5 / mon mini pull apart x15
95x5 / mon mini pull apart x15
135x5 / mon mini pull apart x15
165x5
195x4
Work:
210x5
245x5
275x5@7
Repeats (x5x4; @8 cap)
275x5@7
275x5@8
245x5
245x5
FSL CGBP (x5-8x3)
210x6x3
Last 2 sets feet up

Pressing note: just didnt feel strong at all today. Couldnt find my scap positioning, lat engagement, or leg drive to a lesser degree.

-PUs in between repeats and fsl sets (5 total sets): x7, 5, 5, 5, 5 -> 27 total

-HS iso row (5x15) / HS INC PRESS (3x15)
90x12x5 / 90x12x3
-> cutting down bench day main pressing accessory volume to three sets for a bit.

-ohd tri ext (3x20) ss/ facepulls (3x15)
60x20 / 30x15
60x12 -drop-> 50x8 / 30x15
50x12 -drop-> 40x8 / 30x15
^used a different cable station today so I dont have a clue how these compare to the other cable station i typically use. Just went off feel which is all these are really for anyway so no biggie.

Notes:
-thinking strongly about dropping OP and making it another bench day with primarily upper back centric accessories (horizontal rowing). Maybe some seated op as my primary accessory but only a few sets. I dont seem to be getting anything worthwhile with having OP be the primary movement on the 4th day so I may as well get some more bench work in instead. Will likely ride it out the remainder of this cycle but if things dont change I'll be making some changes.

 

[rob112]

I'm with you, I don't know what I get out of OHP. Like it makes tons of sense to use and I don't doubt it being a good builder, but I notice no difference in bench max with or without personally. Not saying I don't ever do it, it's just lower on the priority pole.

 

[Hyde]

I really don't know that it helps bench much. If my ohp is rising my bench probably isn't backsliding, but building directly I don't know. Wendler uses it for more balanced muscle and strength development, but I think he mainly views it as valuable on its own. For powerlifting...I don't know that it's directly pertinent. I usually drop it for more benching and then my bench can increase lol

 

[rob112]

Yea I agree. Likely great for more well rounded individual, but not direct bench increaser in 100% of lifters.

 

[MrKleen73]

If strength increases and improved explosiveness were the overall goal I would suggest some push press. Just as much shoulder stimulation and a full body explosive movement in one shot. Anything that forces you to contract everything at once explosively is going to increase neural drive. Although again the carry over would be indirect just like with other OP movements.

 

[jswain34]

Good thoughts. I could try push press out instead for a couple of cycles and see how that goes. You did bring up some good points there Kleen. Its either going to be that or cgbp to a 2 board (only board i have) working up to a daily @8 set then hitting back down work off that similar to rts. It seems like my squat can improve without the insane frequency and intensity of rts but i need heavy weight in my hands frequently for my bench to feel "on" it seems.

 

[MrKleen73]

Good thoughts. I could try push press out instead for a couple of cycles and see how that goes. You did bring up some good points there Kleen. Its either going to be that or cgbp to a 2 board (only board i have) working up to a daily @8 set then hitting back down work off that similar to rts. It seems like my squat can improve without the insane frequency and intensity of rts but i need heavy weight in my hands frequently for my bench to feel "on" it seems.

Isn't it crazy how differently various parts of our body respond to training, and what is needed to stimulate them.

 

[jswain34]

Isn't it crazy how differently various parts of our body respond to training, and what is needed to stimulate them.

Half the lifting battle is finding how each lift responds to different training variables. Amazing shît.

 

[jswain34]

10/12 cycle 3 week 2

-Sq (5s - no amrap)
(+olys, sleeves)
Wu:
45x- mb
95x- mb
135x5 mb
175x5 mb
215x5 mb
255x5 mb
Work:
280x5
320x5
365x5@6 (+belt)
Top set repeats:
(All belted)
365x5x4
@6, 6.5, 7.5, 7

No FSL pauses today. Hips were borderline cranky so I didnt wanna piss them off more with 3ct pauses.

-PUs (5 sets)
Bwx5x5 -> 52 reps this week so far

-SLDL (5x12) (belt less)
135x6
185x6
225x8
275x12x5
Pump was in the hams/glutes much more than last week where it was low back.

-PALLOFS (3x(20/5x3))
45x(20/5x3)x3

Notes:
Pullups were tough today. Not sure if im gonna lift tomorrow and friday or take the day off tomorrow and go fri/sat.

General note:
Herder tagged me in this on Insta (i have been bugging him about it forever if you can remember). Donnie's bow tie will be out next week. Ill post the insta link here in case anyone else is interested:

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I'll definitely be buying one.

 

[Hyde]

I'll wait to see what you think after some usage lol

 

[SweetLou321]

I'm so behind in here. Good lifting I'm seeing. Idk what half of what is written honestly. But happy to see some progress. You want a bigger back? Do more back work. Just remember what drives what and the goal. Bb rowing for carryover is different then for back mass. So pick your movement intention and goals. I'd do back work 2-3 days a week with one focused on deadlift carryover and the rest focused on mass if you can spare the work load for recovery.

Also I prefer harder rear delt/upper back work like weight reverse flys and face pulls where you can push the load over just band work for some random total number picked out like it matters. Pick stuff you feel and can improve on here as well for the shoulder health.

 

[jswain34]

I'll wait to see what you think after some usage lol

Probably a good idea. But, i plan on using it a bunch and cant see it being a bad investment as long as it is made well (which im sure it will be).

I'm so behind in here. Good lifting I'm seeing. Idk what half of what is written honestly. But happy to see some progress. You want a bigger back? Do more back work. Just remember what drives what and the goal. Bb rowing for carryover is different then for back mass. So pick your movement intention and goals. I'd do back work 2-3 days a week with one focused on deadlift carryover and the rest focused on mass if you can spare the work load for recovery.

Also I prefer harder rear delt/upper back work like weight reverse flys and face pulls where you can push the load over just band work for some random total number picked out like it matters. Pick stuff you feel and can improve on here as well for the shoulder health.

What do you not know? I do use a lot of abbreviations (cuz im lazy) so i could understand how you may not.
Mb- mini band around knees
Fsl - first set last
HS - hammer strength machine
I think those are the only few new ones. Cgbp is close grip you know that. Hmm im probably forgetting something.

I am doing 11+ sets of weighted facepulls in the 12-20 range weekly (including warmups - which i use just about the same weight). And 3 sets of 12-20 rear delt flys. Plus the regular band pull aparts (dont really keep track of how many of these im doing tbh). So, i think im already following that recommendation pretty well spot on.

What would you say your favorite upper back exercise specifically for deadlift carry over is (i realize this will be a person specific thing)? Second to bb rows with a little english, all my squatting and deadlift volume usually has my lower back fairly fatigued so i dont think i want to add those in. I have the hyper stuff down with the pull ups, hammer strength rows, tbars.

Edit: that question to start off the last paragraph is open to everyone.

 

[Hyde]

Heavy carries or HEAVY bb rows with English. One is the grip, traps, and bulletproof core to handle bigger load and the other is brute ripping might.

 

[jswain34]

10/13/16 cycle 3 week 2

OP (5s - no amrap)
Wu:
45x-
85x5 / band pull apart Ts x15
105x5 / " "
125x3 / " "
Working
135x5
155x5
175x5@6
Repeats:
175x5@7
175x5@8
175x5@10 -> brought my grip in a tad just playing with grips and this one definitely wasnt a winner. Hands were pretty much exactly shoulder width apart.

-NG DB BP (3x12) / Tbar rows (5x12)
85x12x3 / 90x12, 110x12x4

-PUs (5 sets)
x4+1 cheat
+light band assistance x 5,5,5,5
Total reps this week: 77
Light band was roughly 70lbs off bottom and 40lbs at top.

-lateral raise (3x20)
10x20x3

-rear delt fly machine (3x20)
80x20x3

 

[jswain34]

Slightly tweaked my low back today on my second rep on my top set of deads. "Feels like" left sided L5-S1 area. Stopped pulling right after that and just kinda farted around to get something done.

10/14 5/3/1 cycle 3 week 2

Deads (sumo) (5s - no amrap)
Wu
135x5
225x5
275x5
330x3
Work
365x5
410x5 (loose belt)
470x2 -> tweak happened a quarter way up rep 2. I finished the rep and that was all.

No high bar squats.

-Pullups
Bwx5,5,5,5,6,4
Weekly reps: 107 (+5 from last week)

-Seated leg curl (3x12)
-SL Seated leg extension (5x12)
-HS ISO PULLDOWN
90x12,10,8

Did a half set (resist left) of pallofs. Resisting right rotation was hurting that spot so i just quit for the day. Gonna try to do pallofs on my dads bowflex tomorrow. Maybe some pull throughs to activate the glutes. I'll play next week by feel...it's supposed to be my 5/3/1+ week. We'll have to see about that for squats and pulls.

I can still walk, bend over, etc with a little pain to the area. It's nothing crippling, i'll monitor its progression in either direction over the weekend.

Gonna see if i can find a halfway decent chiro around here too.

 

[BennyMagoo79]

Awesome log mate. That volume is mind blowing and inspiring all at once.

 

[jswain34]

Awesome log mate. That volume is mind blowing and inspiring all at once.

Hey thanks bro. Good to have you!

 

[jswain34]

Found some random chiro about 40 mins away (was one of a few i found open past 2 on a Friday ). Feels worse post adjustment than it did pre. But i did find out a few things from the xrays they took.

1. Disc health looked good. I was actually pretty happy with the spacing.
2. My spine is "twisted".
A. High left iliac by a pretty noticeable amount on the xray.
B. High right scapula "by about an inch".
3. Failed a few tests for left SIJD although this guy says my issues arent from the SI. I also seem to have one of the tell tale signs of sijd with pain in rolling over in bed.

Hoping the shoulder height discrepancy will be partially addressed with the bow tie. Also thinking a couple deep tissue massages would help since my right trap and levator scap is always way tighter than my left. Gonna look up some stuff (prehab/rehab) this weekend as well.

 

[jswain34]

Analgesic of choice

 

[jswain34]

Set myself up in the barn with a place to do some hangs. Been doing these throughout the morning along with the bat hangs and ipsilateral moves from the QL super D video.

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Helped my dad with some yardwork and moving some deer stands around just to move a bit and my back is slowly loosening up some. Singles week is definitely a no go though.

 

[RegisterJr]

I love bat hangs. Ive got top get another band that is strong enough.

 

[Hyde]

What's SIJD? I always brace as I roll over in bed. I just called it "I have ****ed up discs and I have to move better now to manage it right" lol

 

[jswain34]

What's SIJD? I always brace as I roll over in bed. I just called it "I have ****ed up discs and I have to move better now to manage it right" lol

Sacroiliac joint dysfunction. And all i have to day is backs fuggin suck.

Edit: but just bc it hurts when you roll over doesnt mean it has to be from sijd. That's not what i was implying so hopefully you didn't take it that way.

 

[jswain34]

0 percent chance of me squatting today. I have a deep tissue massage scheduled for later, we'll see if that helps anything. Yesterday was a pretty bad day but it feels much better today than it did yesterday.

Gonna do a lot of stretching and hangs today.

 

[MrKleen73]

Heavy carries or HEAVY bb rows with English. One is the grip, traps, and bulletproof core to handle bigger load and the other is brute ripping might.

You said most of what I was going too. I also like to do overhead throws with a keg or med ball which really increases explosiveness in the back. Otherwise the heavy carries is a big one. I also found that overhead carries increase the strength of my yoke quite a bit.

Found some random chiro about 40 mins away (was one of a few i found open past 2 on a Friday ). Feels worse post adjustment than it did pre. But i did find out a few things from the xrays they took.

1. Disc health looked good. I was actually pretty happy with the spacing.
2. My spine is "twisted".
A. High left iliac by a pretty noticeable amount on the xray.
B. High right scapula "by about an inch".
3. Failed a few tests for left SIJD although this guy says my issues arent from the SI. I also seem to have one of the tell tale signs of sijd with pain in rolling over in bed.

Hoping the shoulder height discrepancy will be partially addressed with the bow tie. Also thinking a couple deep tissue massages would help since my right trap and levator scap is always way tighter than my left. Gonna look up some stuff (prehab/rehab) this weekend as well.

Yeah see if you can find an ART or Rolfing guy to work on that. An ART will have good luck with it, and rolfing will seperate just about any bound muscle tissue. Both hurt like a mofo but are also very effective. I love my ART guy. He got me through my prep when I was literally falling apart!

0 percent chance of me squatting today. I have a deep tissue massage scheduled for later, we'll see if that helps anything. Yesterday was a pretty bad day but it feels much better today than it did yesterday.

Gonna do a lot of stretching and hangs today.

Good luck brother. I hope that massage loosens things up nicely for you.

 

[SweetLou321]

We have similar issues structure wise. You know how long it's taken to work this out for me. I don't post the rehab much anymore as it's been similar stuff but you can talk to me about it if need be.

 

[jswain34]

I appreciate the support guys. I haven't trained all week, gonna do something tomorrow. Probably just some random upper work. The back is feeling much improved, not 100% by any means but i can at least stand up and put on socks/shoes without pretty bad pain. Got an adjustment from my old chiro in IL today. Went WAY better than the chiro last Friday.

Kleen, im looking into a chiro around here is supposed to be ART certified. I looked on thd ART website a while ago and it didnt seem like there were any registered around me so that chiro is my best lead as of now. Ill check on the rolfing side of things.

Lou - sounds good brother, thanks. I may wanna pick your brain on the warmup your chiro has given you to correct your hip height imbalances.

 

[SweetLou321]

I appreciate the support guys. I haven't trained all week, gonna do something tomorrow. Probably just some random upper work. The back is feeling much improved, not 100% by any means but i can at least stand up and put on socks/shoes without pretty bad pain. Got an adjustment from my old chiro in IL today. Went WAY better than the chiro last Friday.

Kleen, im looking into a chiro around here is supposed to be ART certified. I looked on thd ART website a while ago and it didnt seem like there were any registered around me so that chiro is my best lead as of now. Ill check on the rolfing side of things.

Lou - sounds good brother, thanks. I may wanna pick your brain on the warmup your chiro has given you to correct your hip height imbalances.

Anytime

 

[jswain34]

First day back since last Friday (6 days). Didnt follow any specific programming. Just put a basic plan together before i went in.

-Cgbp 2 board:
(x1@7 ~89%)
45/95/135/185x5-7
225x3 (add board)
265/295 x1
315x1@7
(4x6 @ 77% e1rm (corresponds to [email protected] on rpe chart)) - 120s rest
270x6x4
@7/7.5/8/8.5

-Pullups:
(5 sets @7-9)
Pronated - x5x2
Sup - x5x2
Neut - x5

-Dips:
(3x10)
Bw x10,10,10

-Sa cable row:
(4x12)
100x12
120x12x3

-Facepulls:
(3x20)
20x20x3

-Standing cable vbar pushdowns
(3x15)
60x15x3

-kneeling Hip flexor and figure 4 stretches: 5 minutes altogether

-stationary bike: 10 mins resistance 8. Light pace ~ 60-65 rpm.

Notes:

-had never done cg to a 2 board before so i just wanted to feel it out. Leg drive was about 50% on today d/t some pain in the low back when really pushing it. I felt like it attacked my sticking point so i will use that as my primary assistance movement next rts cycle prior to competing, whenever that may be (if ever).

Rest was just whatever stuff to do something.

 

[Hyde]

Got some great work in I'd say

 

[jswain34]

Got some great work in I'd say

Felt good to get back in there. We'll see what i can do tomorrow...gonna attempt to do lower in some fashion.

 

[jswain34]

Also, I think im going to adjust my 5/3/1 programming to reduce my lifting time. I wanna get back to 60 minute lifting sessions then add 10 mins of mobility and 10 mins of stationary biking each session. Either that or ill just keep the sessions, set a timer, and once 60 mins is up whatever I did is what I did. Still thinking about what i wanna do and about different options.

 

[SweetLou321]

Also, I think im going to adjust my 5/3/1 programming to reduce my lifting time. I wanna get back to 60 minute lifting sessions then add 10 mins of mobility and 10 mins of stationary biking each session. Either that or ill just keep the sessions, set a timer, and once 60 mins is up whatever I did is what I did. Still thinking about what i wanna do and about different options.

I'd consider a work load time cap for some down or light work. Like work up to top then down sets of however much work in 15min and try to get more work in each week. Works well under a time cap.

 

[jswain34]

I'd consider a work load time cap for some down or light work. Like work up to top then down sets of however much work in 15min and try to get more work in each week. Works well under a time cap.

Hmm. I like the idea a lot actually. Thanks lou. I remember you talking about this in your own training in the past and always liked the sound of it. Just forgot about it.

 

[Hyde]

Hmm. I like the idea a lot actually. Thanks lou. I remember you talking about this in your own training in the past and always liked the sound of it. Just forgot about it.

Paul Carter was big on that for the CAT work. He was big on increasing work capacity within a window before worrying about going up in weight.

I have been doing that with my Dynamic squatting and volume benching as of late. It's always hard work but I am making improvements due to it.

 

[jswain34]

Paul Carter was big on that for the CAT work. He was big on increasing work capacity within a window before worrying about going up in weight.

I have been doing that with my Dynamic squatting and volume benching as of late. It's always hard work but I am making improvements due to it.

I only go up in weight when my tmax goes up since i use first set last. But, I think the time cap will be the route that i go. Likely less jokers too.

 

[jswain34]

Didnt train today. Did a bunch of work around here that i told my parents id get done a while ago that i never got around to. Gonna try again tomorrow, will probably just keep it easy and count this week as a deload and start up fresh with squats Monday.

 

[jswain34]

10/22/16 lower random day

Wanted to avoid spinal loading for another few days. Will give some of the regular work a go next week.

-Rear foot elevated BSS
([email protected] w/ 4 rps)
Bw x 6
40s x6
60x6
75x6@. 7.5 R / 6 L
@ 8 / 6.5
@ 7.5 / 6.5
@ 8 / 8

-Landmine belt squats with slight pause @ bottom
(4x12)
Using 25s for more ROM
50x12
100x12x4

-Pull throughs
(3x15)
120x15x3

-Pallofs:
3 sets of 5s extend / 1s in x12 @ 35lb

-Stretching: 5 mins
-Stationary Bike: 10 mins, 8 res, 60-65 rpm.

Landmine set up: barbell jammed in corner and db on top. Have 25s resting on step up box, kneel down, put dip belt around and dont latch with clip on the belt loop, wrap through and latch on 5-6 chain links down. Balance out the belt, stand up, squat.

Once I figured out how to set them up well they were great for targeting the quads. Maybe you could pre exhaust the glutes and get more out of them that way. You have to do them high rep bc loading would be the limiting factor.

I may try them at a cable station standing out in front about 10 ft. Wont do much for the pc but it should attack the quads and really make you keep your weight on your heels to keep balance.

I can say with certainty that if i ever get a home gym ill have a belt squat machine. Itd be the only thing i bought other than a rack, bars, and weights if thats how it had to be.

 

[jswain34]

Just got my bow tie from Spud. God damn my shoulders are protracted and elevated badly at rest. Definitely does what it's advertised to do.

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It seems like it is made very well. Its the same material as an og slingshot.

As you can see i also finally ordered some chalk. I couldnt bring myself to JUST putting a chalk order in so i was waiting til i bought something else too.

 

[RegisterJr]

Are you using two boxes for the land mine squat with the bar in between?

Whatever you're talking about with the cable standing in front, please post a photo. Not picturing it.

I'm going to make a split box here and just use this cable to belt squat. These Lat pulldowns are way cheaper than an actual squat belt machine.

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[jswain34]

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Here's the article i got them both from bud

And thats a good idea in place of the machine!

 

[RegisterJr]

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Here's the article i got them both from bud

And thats a good idea in place of the machine!

Thanks man, I'm going to try both of them.

I just tried my cable for a squat and I won't need a riser at all. Work fine as is.

 

[Hyde]

So does the bow tie basically just retract your scapula while wearing it?

 

[jswain34]

So does the bow tie basically just retract your scapula while wearing it?

Retract and depress. It does it very well. Its pretty aggressive, not very comfortable to wear for long periods i will admit. I wore it for an hour straight yesterday while cutting the grass and it was digging into my lat/armpit pretty hard. The sizes were based on weight and I was close to going with the 2x but decided on the xl. So i may have just gotten a size too small but we'll never know.

 

[Hyde]

Retract and depress. It does it very well. Its pretty aggressive, not very comfortable to wear for long periods i will admit. I wore it for an hour straight yesterday while cutting the grass and it was digging into my lat/armpit pretty hard. The sizes were based on weight and I was close to going with the 2x but decided on the xl. So i may have just gotten a size too small but we'll never know.

Is there any adjustment or is it worn 100% as-is?

 

[jswain34]

Is there any adjustment or is it worn 100% as-is?

Non adjustable. Its basically a slingshot material in a figure 8 with a couple of loops to pull on to get it into position.