Jswain's training log for powerlifting

Hyde said:
It’s not real; these are just internet numbers
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you caught me. You should know I would at least make the numbers close to my old maxes if I were to do that lol
 
MrKleen73 said:
Just report the trainers to the management and tell them they are putting their clients at risk of injury through careless practices... might actually make a difference.
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Not a bad idea. I never really looked at it from a safety standpoint. I was too focused on how fckin annoyed i was at the trainers who told them to go there in the first place.
 
MrKleen73 said:
Some do it and don't even know they are doing it. IE the weight n the bar is correct but the other 75% of the ROM that is missing from the rep wasn't there.

I had a buddy who insisted over and over again that he could do 265x15, this was when I was pushing 275x10, and he kept telling me that he was catching up to me. So I was pretty excited when he said he was going to lift with me. I thought it would be pretty cool to lift with someone as strong or stronger than me for a bit.

Then he got on the bench... at the lowest point of his ROM he might have been doing the equivalent a 5 board press. Really nothing more than lockouts. I asked him what he was doing and he told me that this is how you isolate the chest in a bench press. I told him you want to isolate your chest do a pec fly... You will get more out of the movement if you do it full rom. So I dropped him back to full ROM and I think he got 225 3-4 times. He didn't want to drop that low but I wanted him at 185-205 so he could get some quality reps in.

It was 2 years later he tagged me in a video where he was hitting 265x8 full ROM and said this is how you are supposed to bench 265 right Chris, not just the top 6 inches. We had a good laugh, but honestly he ended up thanking me and looking much better once he started doing his compound lifts as compound instead of trying to handicap them into being isolation work...
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Wow thats a pretty cool, glad you helped him out. I noticed my 315 deadlift at one gym was so much easier then another gym. I think the weights are purposely lighter tbh.
 
W7d2

DE (5th set technique) bench
45/95/135/185x5
215x3
245x3x5@5/5/5.5/5.5/5.5 - 90s rest

"HE" mid bar SQ
45/95/135/185/5
236x3x10 EMOM

RE Rack Pull (just below patella)
vs doubled monster mini bands
135/225/275x8
Belt
315x8
365x8x2
325x8

Dimmel:
135x20 vs MM

•Squats continue to improve. Feeling good about the prospects of finally being able to push this lift a bit again. Itll be a while until I get back to 520 but at least we're heading in the right direction again.
•I suck at rack pulls, especially at this position. I have a miserable time initiating the pull off the pins.
•As good as I was feeling about conventional pulls last week I want to go back to sumo equally as bad this week. But I'm not gonna let myself do that at least til the end of this 12 weeks. But it's been a while since i did a sumo cycle so I'm due for one soon.
 
Ulfhednar said:
Wow thats a pretty cool, glad you helped him out. I noticed my 315 deadlift at one gym was so much easier then another gym. I think the weights are purposely lighter tbh.
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Some weights are truly just better quality and actually weigh what they say they do. I doubt the gym buys them specifically because they think they'll be lighter (but maybe, who knows lol). I guess it would fit the general commercial gym crowd, "bro i dont know what it is but whenever I work out here I lift 10lbs heavier on everything. So im gonna sign up there" - i could see that happening so for a huge gym with multiple competitors around and with shady management i guess it isnt out of the realm of possibilities.
 
jswain34 said:
Some weights are truly just better quality and actually weigh what they say they do. I doubt the gym buys them specifically because they think they'll be lighter (but maybe, who knows lol). I guess it would fit the general commercial gym crowd, "bro i dont know what it is but whenever I work out here I lift 10lbs heavier on everything. So im gonna sign up there" - i could see that happening so for a huge gym with multiple competitors around and with shady management i guess it isnt out of the realm of possibilities.
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Im sure subconsciously soneone would choose a gym they lift more in then another. It would be hilarious to hear someone say what you just typed lol. The last gym i was in was huge and is all over the US. It is surrounded more for the upper class so i wouldnt doubt they'd lighten up the weights to attact a exercise ignorant crowd.
 
jswain34 said:
W7d2

DE (5th set technique) bench
45/95/135/185x5
215x3
245x3x5@5/5/5.5/5.5/5.5 - 90s rest

"HE" mid bar SQ
45/95/135/185/5
236x3x10 EMOM

RE Rack Pull (just below patella)
vs doubled monster mini bands
135/225/275x8
Belt
315x8
365x8x2
325x8

Dimmel:
135x20 vs MM

•Squats continue to improve. Feeling good about the prospects of finally being able to push this lift a bit again. Itll be a while until I get back to 520 but at least we're heading in the right direction again.
•I suck at rack pulls, especially at this position. I have a miserable time initiating the pull off the pins.
•As good as I was feeling about conventional pulls last week I want to go back to sumo equally as bad this week. But I'm not gonna let myself do that at least til the end of this 12 weeks. But it's been a while since i did a sumo cycle so I'm due for one soon.
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Exactly, progress is best! I never liked rack pulls, id prefer weighted hyperextentions, i tried hyperextentions with a BB and it was awkward but something to try imo.
 
We have one Texas squat bar amid our power and deadlift bars, and nobody correlates it being way longer and thicker with the fact that it’s a 25kg/55lb bar
 
Hyde said:
We have one Texas squat bar amid our power and deadlift bars, and nobody correlates it being way longer and thicker with the fact that it’s a 25kg/55lb bar
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Lmaoo thats crazy, i just recalled something like that happening at my first gym. It was like a battle between those who knew and the younger ignorant guys, i dont remember how we found out. Does it have its weight on the side of the bar?
 
Ulfhednar said:
Lmaoo thats crazy, i just recalled something like that happening at my first gym. It was like a battle between those who knew and the younger ignorant guys, i dont remember how we found out. Does it have its weight on the side of the bar?
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I don’t believe so but you can feel it easily
 
Ulfhednar said:
Oh yea im sure lol a 10 lbs difference is definitely noticeable, i think we had to weight out the bar to settle the argument. Seeing is believing for some.
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I once squatted with a 55lb bar for 2 months before realizing it didnt weigh 45 lbs. It was quite the frustrating 8 weeks of training, falling short of my rep goals like that every squat day.
 
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Here is the video of 445x3 from a few days ago. You'll see what I mean by my shoulders being way in front of the bar. Need to lock the lats better.
 
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And here is today's DE work @ 330. Looks like I get a little lazy with my lats when the weights get heavier, or at least last week I did. Plus that was a god awful wedge - too much pull not enough wedge.
 
jswain34 said:
I once squatted with a 55lb bar for 2 months before realizing it didnt weigh 45 lbs. It was quite the frustrating 8 weeks of training, falling short of my rep goals like that every squat day.
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Damn that definitely must have messed with your mind, i bet that day you found out it was 55lbs wasnt 45 was one helluva day lol.
 
W7d3

•DE conv DL
330x1x9 - 30 seconds rest. Above video was set 4

•HE Bp (5th set) (thumb from edge)
45/95/135/185/225x5
245x2
265x2
[email protected]/7/8/7.5
290x5@10

•RE Unil leg press
180 plate load x8x4

Ss/

•Pull ups (alternating grips each set)
Wide, pron grip: BWx6, 6
NG: bw + 25x6, 6
 
jswain34 said:
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Here is the video of 445x3 from a few days ago. You'll see what I mean by my shoulders being way in front of the bar. Need to lock the lats better.
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jswain34 said:
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And here is today's DE work @ 330. Looks like I get a little lazy with my lats when the weights get heavier, or at least last week I did. Plus that was a god awful wedge - too much pull not enough wedge.
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I can definitely see what you are talking about. It is like you go to set up your wedge and get tight then right before you should let your weight fall back a little to engage the glutes you just start lifting without bringing your hips forward locking in the wedge. For me I had to get into a tight wedge first, brace, then "fall back" into the pull and once glutes are fully engaged press off the floor.
 
W7d4

Swede PAs
Monster mini + doubled pro light mini x30x2

Reg PAs
Monster mini x15

Hammer curl
27.5x15x3

Inc NG DB Bp
60x30
60x16
Drop 40x8, 10 breathes -> x6

Inc chest supp db row (3x8)
80x8x1
70x8x2

Ss/

GHR
Vs MM x10x3

Gym was packed for some reason at 130 in the afternoon so there was just no way to do farmers carries.

Ab rollouts
x15x3

Banded supine mtn climbers
Blue gym band x8 per leg

Nowhere near the global stimulus that carries gives me but it is what it is i guess. In another month ill be switching gyms to the gym thats 2x the price but has all of the good equipment and should have all the room ill need, at least when xfit class isnt going on. I've decided that im just going to splurge on the gym membership - im ****n sick of this gym. Plus one of my buddies from school is a trainer there so im hoping he pulls some strings and gets me some kind of reduction on the price regardless of how much it is.
 
MrKleen73 said:
I can definitely see what you are talking about. It is like you go to set up your wedge and get tight then right before you should let your weight fall back a little to engage the glutes you just start lifting without bringing your hips forward locking in the wedge. For me I had to get into a tight wedge first, brace, then "fall back" into the pull and once glutes are fully engaged press off the floor.
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Helpful man. Thanks, I'll give your method a go next week.
 
New gym may even have New Year’s resolution sales for membership.

If I’m going to blow money on supplements or equipment, you best believe I am willing to spend more for a gym I appreciate. That’s where all of your training is going down after all - it’s more important than where you get your groceries or what brand belt you have, that’s for sure.
 
Hyde said:
New gym may even have New Year’s resolution sales for membership.

If I’m going to blow money on supplements or equipment, you best believe I am willing to spend more for a gym I appreciate. That’s where all of your training is going down after all - it’s more important than where you get your groceries or what brand belt you have, that’s for sure.
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I have actually been starting to get into that mindset, we have a really good hardcore gym about 20-25 minutes away from me, and it is a bit more expensive but they have a Box, they have Strong Man area with a bunch of implements as well as DL platforms, competition benches and monolifts there. I keep telling myself I need to get down there, and will more than likely do so once I have got my shoulder and foot squared away.
 
This gym that ill be going to is by no means hardcore. It is still pretty "commercially", it is just a lot bigger and had a crossfit box which hopefully I will be able to use regularly since they have the good equipment (i don't remember exactly everything but when I lifted there for a free week a year ago I remember them having an axel, fb bar, yoke, I think a rogue trap bar, and some decent non-commercial gym type power bars). I usually was able to just snag a corner of the box and let the people doing the xfit classes use the rest of the gym but id imagine there will be times where I wont be able to get in the box and will have to use the commercial type part upstairs - which wont be any different from the gym im at now. They asked me to stop deadlifting in there once, which not coincidentally was the last day I went there and the next day I went to sign up where im at now. It should offer an upgrade though, as long as I can get into the box regularly.
 
Yesterday's session:

11/9 W8d1

•DE SQ
45/95/135x8
185x2rx8s

Squats felt good again. In a few weeks we'll find out how good.

•HE conv DL
Picked up where i left off two weeks ago here. If i am really very intentional about locking my lats down hard it opens up everything for me on my pull. Wedge felt great, shoulders were much more in line vertically above the bar. Still not perfect but it was definitely improved from last week and pulls 'felt' better.

135/225/275/315x5
365x2
+belt
405x2
435x2
460x2x4@7/7.5/8/7 (1st rep doh, 2nd mixed with alternating pronated/supinated hand each set)

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^1st set qt 460.

•RE Inc db bp
65x6 wu
90x6x4

Ss/

•NG cable row
160x12x4
 
Deads looking easier for you. How tf can you doh 460 bruh?? I’m over here using 2 hands to open doorknobs and stuff...
 
Hyde said:
Deads looking easier for you. How tf can you doh 460 bruh?? I’m over here using 2 hands to open doorknobs and stuff...
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Monkey hands. Plus, I absolutely buy in to the "always work up as high as you can double overhand before switching", thats really all ive ever done for grip work.
 
Resolve10 said:
Nice work in here.

I know I guy who could pretty much hook grip an axle bar haha so he never has grip issues due to hand size.

Myself, I’ve got small hands and grip is the death of me.
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If you ever get to shake Mark Felix’s hands...make sure nobody takes a picture. Feel like a kid again shaking hands with an adult.
 
Have had a hectic week with finals this week so I wasnt able to make time to train until today.

Week 8 day 2

•DE/technique BP
250x3x5@6/6/5.5/5.5/6

•"HE" squat
250x5x5@5/5/5/5/6

•RE Rack pull from knees
Vs monster mini doubled over
135/225/275/315x6
365x6x3

Dimmels
135 vs doubled monster mini x20x2

Passed my test on squats today, they felt way better than they did at this weight week 4 of training. Over the next 3 weeks ill work up to a heavy triple (~@7, 7.5, 8 top sets) then knock out some down sets after that. The goal of the top set is to just start to get accustomed to heavier weights again since im planning on working up to a heavy single come week 12 of training.
 
Hyde said:
It’s happening! The rebirth!
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Im hoping so brotha. What's the weight we are racing to again....660? Im gonna have to stop being a wuss here soon if I want to stand any chance against you in that one.
 
Week 8 day 3

DE Deadlifts
135/225/275x5
315x3
365x1x9 - 30 a seconds rest. My SI joints were not happy today for whatever reason. Had today been a heavy day it wouldn't of been a good one.

HE Comp Bp (5th set)
45/95/135/175/215x5
245x3
270x2
295x2x4@7/7/8/7.5
[email protected] (i hit the left pin on rep 3 and didn't think it was worth pushing for that last rep). So i failed out of this 5th set cycle and will be resetting to 275 in 2 weeks after a deload next week. Ill be going home to Indiana for thanksgiving so theres a chance I take the majority of the trip off, ill be thrilled if i make it to the gym once while im gone.
1 minute rest just putting the slingshot on and wrist wraps back on.
+Slingshot
295x5

RE Single leg pin loaded leg press
200x6x4
Bilateral: 200x20

Ss/

Pullups (alternating the following)
Wide, pronated grip: BW (235)x6x2
Neutral grip: BW + 45 x6; x4 drop plate -> bw x4.

Lateral sled drag:
Sled + 90 x30 feet each direction x3

Tri extensions (rope)
120x15x2

Ss/

Spider curl
25x12x2
 
jswain34 said:
Im hoping so brotha. What's the weight we are racing to again....660? Im gonna have to stop being a wuss here soon if I want to stand any chance against you in that one.
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Sounds about right - it’s all about steady consistent work! Staying healthy enough to keep grinding month in and out.
 
Hyde said:
Sounds about right - it’s all about steady consistent work! Staying healthy enough to keep grinding month in and out.
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True that brotha. You been making all da gainz lately it seems, happy to see you finally back in a spot to push for some all time PRs!
 
11/19/18 W9D1

I went in today with the intention of doing the optional day 4 with the high rep NG db press, carries, etc but when I got to the new gym this morning I felt like deadlifting. So I skipped the optional day and started the new training week.

•DE Squat (Duffalo Bar)
Felt like playing around with their Duffalo bar, thing is like brand new I doubt anyone touches it. Going from squatting with bars with no central knurl to that bar was like night and day. The bar hasnt felt that secure to my back in a long while...well, in about a year since I started at the last gym I was at I suppose!
55/105/145x8
195x2x8 - 45s rest. Like butter. I'll start using 50% of my e1rm from the prior week's top set going forward on this DE day.

•HE Conv DL (stiff bar - out of all the bars they have in the box none of them are deadlift bars...oh well, not like ive had one for the last 2 years anyway).
135/225/275/315x5
+ belt
365x5
405x2
425x5Rx3S@7/7/7.5

These didnt feel as good as last week but nowhere near as bad as 2 weeks ago either.

•RE DB Inc bench
55x12 wu
80x12x3

•Cybex NG seated row
135x8
165x8
180x8x2

Ss/

Kneeling ab curl with rope
110x15
125x15x3

•Pallof
40lb x 1 set each direction. Dont know what out/in intervals, I just went about 30s each direction.

Not sure what I'll do tomorrow. I may go do some mobility stuff and sit in the hot tub for a bit. I am paying a crap ton of money for all this extra shît id probably never normally use, so I might as well use it.
 
Nice session! Glad it is coming together for you. My advice is to use the hot tub. Jessica has a membership at LA Fatness here explicitly to use the hot tub because it’s 2 doors down from her work. She does zero training there - that’s how beneficial she feels it is for her SI issues and general recovery. And as heat, it won’t impact your gains like ice/cryo will and can be used on a routine basis.

There has been a few times where I was just wrecked after a comp or some hard training where she got me a guest pass. 20 minutes by the good jets can make a huge difference.
 
Hyde said:
Nice session! Glad it is coming together for you. My advice is to use the hot tub. Jessica has a membership at LA Fatness here explicitly to use the hot tub because it’s 2 doors down from her work. She does zero training there - that’s how beneficial she feels it is for her SI issues and general recovery. And as heat, it won’t impact your gains like ice/cryo will and can be used on a routine basis.

There has been a few times where I was just wrecked after a comp or some hard training where she got me a guest pass. 20 minutes by the good jets can make a huge difference.
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You've talked me into it. Thanks for chiming in dude.
 
jswain34 said:
You've talked me into it. Thanks for chiming in dude.
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I will second Hyde's suggestion as well. Just be ready to go home and take a nap if possible too... take advantage of that relaxation have some food and a nice nap after if possible... perfect recovery situation there!
 
Recovery day:

Peanut roll QL
Pvc roll quads

Aerodyne Bike tempos:
"Rests": Wait for hr to return to bottom of aerobic zone (ie. hr = 90-115) or you can speak normally.
"F/b" = followed by
Goal HR zone during work phases: 115-145 bpm
Set 1 (30s)
Rep 1: 30s bike @ 85 rpm f/b 10 inverted row. Rest.
Rep 2: 30s bike @85 rpm f/b 30s plank. Rest.
Rep 3: " " f/b 15 facepulls
Rep 4: " "f/b 10 pushups
Rep 5: same as 1
Rep 6: same as 2

Rest 3-5m and begin set 2.

Set 2 (only 20 seconds)
R1: 20s bike @85 rpm f/b facepull x15
R2: " " f/b pushup x10
R3: " " f/b inverted row x10
R4: " " f/b plank x30s
R5: " " f/b facepull x15
R6: " " f/b pushup x15

Steady state:
Treadmill walk @ 2.5mph x20 minutes

Random static stretching:
5m

Whirlpool:
20m jets on lower back first 10m

Mannnnnnn do I feel good after that session. The bike tempos and steady state idea I got from CWS' "A Thoughtful Pursuit of Strength". I revisited that book recently and the strongman + powerlifting caught my eye, as did the offseason program. Ill never make it to the gym as frequently as he calls for, but my plan (if i do decide to run one of those programs) is to just rotate the days through as I have been. I have been doing this bastardized program I thought up for about 6 months now. I dont think im really any stronger than I was 6 months ago. Plus, ive been craving some cleaning movement and the strongman + powerlifting program calls for a log clean and press on the first training day - I only have an axle so ill be subbing that in instead. Then there is an event day on Saturdays - it calls for 3 events - yoke, farmers, and an atlas stone. I recall seeing Hyde saying he and others he has talked to wouldnt recommend running heavy yoke unless you are specifically training for a yoke event in competition, so i would keep the yoke slot light and more for conditioning as well as gpp for everyday life. We dont have stones either, so I was going to utilize the sandbags they have there in place of the stones. I have a spreadsheet made up for the Strongman + PL program. If anyone would like to see it lmk and ill post it.
 
Glad the day went well; sounds good for your health in every fashion.

You have been very busy with life last 6 months - for you to have basically maintained your strength and started to make a comeback to healthy squatting while handling all your other business is all you can ask for. But I agree it could be time for something fresh!

Sandbags are a safer alternative to loading stones (for your feet and the facility). You can always buy and make your own for cheap, or make a keg from a liquor store even cheaper, if you need something heavier than they have. Kegs do bruise the crap out of my biceps from the rim though.

Do keep the yoke light and fast. It will keep your spine happy and let you transition the skill well if you ever need to ramp the weight up for a show. The 2 greatest yoke runners in the world, Laurence Shaleigh & Rob Kearney, have both told me personally that you need to train to be fast - carrying heavy and slow will just teach you to be slow. Only go heavy when the contest demands it. Use a shoe with a little bit of padding that still has good grip. I’ve heard trail shoes are good, which also double as good loading shoes. My chucks and nanos have no shock-absorption and give me shin splints.
 
Thanks for the knowledge, input, and advice Clayton. I will probably stick to the sandbags for now since they already have then made and ready to go at the gym. Plus idk how well theyd take to me dropping heavy stone/metal on their floors. On the yoke I will heed your recommendation and keep it light and quick while obviously still trying to push what is considered light and what is considered quick in the name of improving on the skill. I will try out my reebok powerlifts to start but I should be able to snag a cheap pair of trail shoes somewhere if need be.
 
I did train twice last week.

Thanksgiving I just went in and did a bro split rowing workout with my brother. Did some cable rows, lat pulldowns, rear delt flys, facepulls. Friday I went in to do technique bench and squatted, worked up to 315x3 with a ****ty thin gym belt and it was @6-7 rpe. I was admittedly quite hungover though.
 
Glad to hear the squats went well!

Of one more note on the yoke, CWS, when he was training to earn his Pro card in strongman, has said on his podcast that when he would train the yoke he would set autoregulation parameters for the session.

IE I’m going to carry 50ft and as long as I can do it within 10 seconds I will add X weight per run until I cannot complete it within 10 seconds. And rests would be timed and controlled as well typically to push conditioning. Pretty simple and effective.
 
Yup, thats exactly what the program calls for once every 3 weeks. I really liked that autoregulatory setup as I was reading through the program. As you said, a simple and effective way to keep tight control on training variables.
 
SkRaw85 said:
Nothing like some skwaats to sweat out last night’s beers!
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Lol, right. My brother and I are both big fans of craft beer so when we get together we occasionally have a tendency to "overindulge".
 
W9D3:

Since it had been 10 days since my last heavy bench I counted this time off as a deload. Plus I did the 250x3x3 the other day before squats so that was essentially the same thing I would have done for a deload session.

•DE Deads
305x1x9 - 30s rest

•HE Paused bench
275x2x4@6/6/6/6
[email protected]

•RE:
Rotary calves: 3x15
Leg extension: 170x15x3; 170x15 drop 130x8 drop 70x6 (unil)
Bad girls: 60x20x4
Laying leg curl: 90x15x3

My brother squatted today so I did his usual lower accessories with him in place of RE leg press. I fly back to NH tomorrow so training will resume normally on Thursday.
 
11/29

I was planning on heavy pulls today but my legs were still sore from Tuesday's accessory work so I plugged a conditioning/gpp/recovery day in instead.

Peanut roll QLs
PVC roll legs

Conditioning/GPP Tempos:

•Rest: wait until i could talk normally or manual hr was to ~90
•Kb swings w/ 53 lb

3 min warmup ride @ 40 rpm

Set 1: (20s)
Rep 1: 20 s air bike @85 rpm f/b 30s plank
Rest
Rep 2: 30s kb swings f/b 30s R side plank
Rest
Rep 3: 20s air bike @110 rpm f/b 30s L side plank
Rest
Rep 4: 30s kb swings f/b 30s R 1/2 kneeling pallof static hold vs 25lb
Rest
Rep 5: 20s air bike @ 103 rpm f/b 30s L 1/2 kneeling pallof static hold vs 25lb
Rest
Rep 6: 30s kb swing f/b 10 TRX inverted rows

5m break

Set 2:
Same order and secondary exercises as above 100 rpm
Rest
x16
Rest
@97
Rest
x17
Rest
@95
Rest
x18

5m various stretching

LISS: 15 min walk @ 2mph

Whirlpool: 15m

Got busy this morning after the GFs car battery died while we were gone for the holiday. Thing was dead as rocks. I almost bailed on it and went to buy her a new one but I eventually got enough charge in it for it to work again. I was afraid it's life was almost up and itd lose the charge again so I drove it around a bit then took it to autozone to have them test it. They said it was fully charged with normal wear and deemed it a "good battery" so I guess im happy I didnt give up hope and go drop 100+$ on a new one for her. Anyway, with all of that I have been fasted since about 930 last night (2:30 pm now) and this was all done on 25mg E with 2 scoops of alphamine v2 (aka energy drink). Gotta get to grubbin to fill in my cals before tomorrow's pulls.
 
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