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Jswain's training log for powerlifting

jswain34 said:
^i ended up getting them completed by first getting the bag onto the crossbar then dipping the elbows under and pushing it over. Ya know, just getting creative with ways to try and train pressing...
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That is indeed how sandbag or stone over bar is often completed when it’s a battle - you must be a natural!
 
Week 3 day 3

•Comp bp (215x3x8 EMOM)
45/95/135x5 (x2) / 185x5
215x3x8

•Spoto (195x3x5 EMOM)
195x3x5

•Db inc bench chest supported row (5x8)
80x8x5

Ss/

•Lateral raise (3x15)
12lb x15x3 one arm at a time

•Duffin upright row (3x12)
24kg x15, 12, 12

Ss/

•1/2 kneeling tri rope ext (3x10)
170x10x3
 
Random day
12 min treadmill walk

Tri-set:
Band y raise: micro mini x20x3
Straight into
band rear delt crossover: micro mini x15x3
Straight into
Single arm Band pushdown: mini x30/ micro mini x50x2

Micro mini curl: x30x3 (60s rest)

Was just bored while the gf was at work so i stopped in for 40 minutes or so just to get some high rep band work for tendon health and blood pumping into the muscle bellys. Also got my McGill recommended walk in although no big 3 today.
 
Week 3 day 4

•Sumo DL off 2.25" blocks (dead stops)
135/185/225/275x5
315x3
365x1
(+ belt)
395x8
445x6
475x3+ --> x10@7

•Carries (80%x 50 feet x3)
Suitcase: 115x45ft x2 per hand
Farmer:
155x45 ft down and 45 ft back
195x" " x2

•Sandbag load over bar (lowered bar 2 notches from last week - 1st pin is 9 holes down)
100x2
150x2x10 - 30s rest

Phew. Hyde, you weren't lying my guy. I was out of breath by the end of the 3rd set. Im glad i went with the 150lb bag, 100 wouldnt of been enough of a challenge and 200 wouldve been way too much. Some loads flew over the bar, others i didnt get as much hip extension at the top and i had to push it over the bar. Form should get more consistent as i continue to train them, obviously.

Was running the 195 farmers 45 ft in ~10s. Definitely had some grip strength left but i could tell my gait was beginning to get a little unstable. Deads were flying. Thought about quitting at 8 mid set, glad I didn't because 10 went just as quick as 8.
 
jswain34 said:
Week 3 day 4

•Sumo DL off 2.25" blocks (dead stops)
135/185/225/275x5
315x3
365x1
(+ belt)
395x8
445x6
475x3+ --> x10@7

•Carries (80%x 50 feet x3)
Suitcase: 115x45ft x2 per hand
Farmer:
155x45 ft down and 45 ft back
195x" " x2

•Sandbag load over bar (lowered bar 2 notches from last week - 1st pin is 9 holes down)
100x2
150x2x10 - 30s rest

Phew. Hyde, you weren't lying my guy. I was out of breath by the end of the 3rd set. Im glad i went with the 150lb bag, 100 wouldnt of been enough of a challenge and 200 wouldve been way too much. Some loads flew over the bar, others i didnt get as much hip extension at the top and i had to push it over the bar. Form should get more consistent as i continue to train them, obviously.

Was running the 195 farmers 45 ft in ~10s. Definitely had some grip strength left but i could tell my gait was beginning to get a little unstable. Deads were flying. Thought about quitting at 8 mid set, glad I didn't because 10 went just as quick as 8.
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So what type of sand bags are these and are they floppy/loosely packed or pretty solid?
 
Awesome session! That blockpull tho

Keep playing with the sandbags and farmers and you’ll get better. You will be hitting the 200 for your speed work in a month or so.
 
MrKleen73 said:
So what type of sand bags are these and are they floppy/loosely packed or pretty solid?
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The 100 lb is essentially solid, 150 pretty solid but not totally, 200 even less, and 225 havent touched but it looks even a bit less than the 200. They're no doubt closer to "pretty solid" than "floppy" though.
 
Couldnt get my ass out of bed at 415 this morning to go workout. I've got tomorrow off of rotations/work and this will be the first session of my deload week anyway, so not a huge deal. I'd like to start week 5 this Tuesday so im leaning towards condensing the two upper body days (day 1 and 3) into one session tomorrow then squat/dead deload on Saturday and pick up week 5 on Tuesday. I'll have been on my "deload week" for 6-7 days since my last day of training was this past Tuesday.
 
So are these sand bags hand made or are they some commercial brand? I am considering making some for myself somehow... I like using my 100lb but definitely need something more as well.
 
The 100 and 150 are both in the sacks that rogue sells but the 200 and 220 are in some random sacks that may or may not have a brand name on them, i never really looked all that closely. I will take a couple pictures for you tomorrow. I do think theyre likely homemade though, just have to buy the sacks (or get creative), and fill them with sand from your local hardware store.
 
MrKleen73 said:
So are these sand bags hand made or are they some commercial brand? I am considering making some for myself somehow... I like using my 100lb but definitely need something more as well.
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Iron mind makes the best bags. Cerberus and Rogue make them too.

All sandbags will tear if you drop them enough or on something sharp, so be mindful of your investment.
 
Yeah that is what I was thinking too, I bet I can come up with something pretty legit... would still love to see the pics.
 
W5 Upper deload

1a. Log C & P (clean only rep 1)
70x5
100x5x2
130x3x5

Ss/

1b. Chest supp db row (3x10)
80x10x3

2a. Spoto
45/95/135/185x5
215x3x3

Ss/

2b. Duffin UR row (2x10)
24kg x10x2

3 - Cgbp
195x3x3

4a cybex tri Push down (2x10)
170x10
185x10

4b. Cybex bar Curl (2x10)
125x10
140x10

Wanted to do more volume but made myself hold true to the deload. Will upload the sandbag pics in a bit.
 
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Top is the 75, below it is the 200.
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200
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Figured you may want to see the way they tied it off.
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Right is the 150 left is 100

I didnt get any pictures of the 220, its the same as the 200 essentially. Just a red sack thats a little more elongated.
 
Those blues are Ironmind. The same ones they’ve used without blowout at WSM for years. Forget anything to do with aesthetics - those are good bags.
 
jswain34 said:
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Top is the 75, below it is the 200.
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200
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Figured you may want to see the way they tied it off.
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Right is the 150 left is 100

I didnt get any pictures of the 220, its the same as the 200 essentially. Just a red sack thats a little more elongated.
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Awesome, thanks! Gives me some ideas, but looking online they are only about 60 for the big bags so not too bad. I might just buy one. However I bet I can find a couple military bags at a surplus to do something very similar. That or an old canvas tarp I can use. I do like the idea of turning my rack into a "loading area" for the sandbags. I was trying to figure out how I cold do some of that type of training since we don't have a Strong man gym any closer than a 30 minute drive.
 
MrKleen73 said:
Awesome, thanks! Gives me some ideas, but looking online they are only about 60 for the big bags so not too bad. I might just buy one. However I bet I can find a couple military bags at a surplus to do something very similar. That or an old canvas tarp I can use. I do like the idea of turning my rack into a "loading area" for the sandbags. I was trying to figure out how I cold do some of that type of training since we don't have a Strong man gym any closer than a 30 minute drive.
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A strongman gym; ie a garage with some implements lol

Loading over a bar in a power rack, or a yoke, is how plenty of folks do it.

Just be aware those old military surplus bags tear incredibly easily. It’s not if, it’s when.
 
^thats whats so appealing about strongman & highland games type training. Just go pick up heavy **** and move with it, load it, see how many times you can pick it up, or stand there with it for as long as you can; throw other heavy **** as far as you can; or push/pull heavy **** as fast or as far as you can. Its cool to have 'true' implements, but at the heart of the sport and where it all originated was just finding heavy **** in nature and doing the above with it. Im guilty of always wanting to find the implements too but man is it pretty cool and inspiring to watch those Rogue docuseries on netflix and see the roots of it all.
 
Deload lower

•Conv DL (315x3x3-5)
135/185/225/275x5
315x3
(+ belt)
365x1
405x1
445x1
315x3x3

•Duffalo squat (245x3x3-5) (w/ olys)
55/105/145/185/215x5
245x3x4

•GHR
3x10 vs monster mini

•Wide, Pron grip seated cable row
135x15x2

•Seated calves (gastroc focus)
45x20x2 1 20 sec stretch after 10 reps, another after 15 reps.

Ss/

•Donkey calve raise (soleus focus)
45x20
90x20
 
jswain34 said:
^thats whats so appealing about strongman & highland games type training. Just go pick up heavy **** and move with it, load it, see how many times you can pick it up, or stand there with it for as long as you can; throw other heavy **** as far as you can; or push/pull heavy **** as fast or as far as you can. Its cool to have 'true' implements, but at the heart of the sport and where it all originated was just finding heavy **** in nature and doing the above with it. Im guilty of always wanting to find the implements too but man is it pretty cool and inspiring to watch those Rogue docuseries on netflix and see the roots of it all.
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Barbells are a magnificent invention, but lifting stones...there is something very satisfying on a primitive level that nothing else has ever touched for me.
 
Hyde said:
Barbells are a magnificent invention, but lifting stones...there is something very satisfying on a primitive level that nothing else has ever touched for me.
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I have a feeling id share that sentiment if i were to get some stone training in at some point. Next time i go to Jakked I will be lifting some atlas stones - i dont care what the scheduled training day is supposed to be.
 
jswain34 said:
I have a feeling id share that sentiment if i were to get some stone training in at some point. Next time i go to Jakked I will be lifting some atlas stones - i dont care what the scheduled training day is supposed to be.
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They have a terrific setup for it there. All kinds of heights and weights.
 
W5 day 1

•Log Clean and Press (170x4x3, 1x 60s AMRAP cleaning every rep of AMRAP)
70/100/130x5
150x2
170x4x3@7/8/8
170x6 in 60s

•Axle CGBP
55/105/145x5
195x5
230x5
260x5+ -> [email protected]

•NG Lat pulldown
165x10
180x10
180x7 -drop-> 165x3
150x7-drop-> 135x3

•Cable bar tri extension
145x15
155x15
155x12 -drop-> 145x3

Ss/

•Cable bar curl (sup)
125x12
110x12
95x13

Was able to make myself finish the 3 prescribed sets of curls. Go me.

Wanna work on my press. Next block i think im going to nix cg bench, press overhead twice a week (once clean and press like this and the other alternating between pin presses at clavicle height and repetition effort stuff), and hit pecs with a lot of volume via isolation moves + some hypertrophy techniques (rest pauses, drop sets, cluster sets, myoreps, etc) to try and get some titty mass. I would think about doing dips but dont wanna hammer my anterior delts too hard with all of the pressing + dips. But thats another 6+ weeks away.
 
I wouldn’t take close grip out for long, personally. That’s the one thing that builds all pressing for 90% of folks. If that goes up, all of my pressing would as well.
 
Hyde said:
I wouldn’t take close grip out for long, personally. That’s the one thing that builds all pressing for 90% of folks. If that goes up, all of my pressing would as well.
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Good point. I've noticed that as the case for me as well. I just was/am hesitant to remove comp pressing and thought that it made more sense to add in a second overhead movement in place of cg as they both place most of the load on the delts and tris. I guess what the hell does it matter if i comp press - im not competing in anything for at least another year.

Hyde said:
Also lol at “Go me” finishing curls I know the feels
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I truly hate doing them.
 
Yeah, I know those surplus bags will definitely not last too long. Looking at the prices I might just order a couple of those good bags... they really aren't that bad.
 
Week 5 day 2

1 Conv DL
(Monster minis choked around rack in front of bar and wrapped around the bar)
135/185/225/275x5
315x3
(Drop bands)
335x2x10 - e30s

2 Duffalo squat
105/145/195x5
235x3
265x3x6 e60s

3a. GHR (3x10)
Vs Monster Mini x3

Tri set/

3b. Floor seated iso cable row (box cables) (5x8)
60 per handle
65 per handle x8x4

Tri set/

3c. Hip banded Kb swing (3x15)
Monster mini choked around GHR post behind me + 53 lv kb x15x3

Good session. One of the xfit trainers/coaches that I actually respect what he has to say approached me during deads and asked me if i ever did any hip banded kb swings. Presumably he noticed that my glutes are underactive and that was his nice way of hinting to me i need to get them going. I had done rdls with my hips banded before so i gave those a whirl in a tri set with the usual ghrs i do on this day - activation and "burn" was there so ill get more consistent in doing them. Off tomorrow then will bench on Friday - gonna hit some floor presses with the duffalo bar for up to a 2rm with some back down sets for the main exercise.
 
Hyde, i was looking through my ibooks this morning and found this:

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Fun times brotha - this was an awesome meet. You shoulda thrown that extra chip on your last pull!
 
jswain34 said:
Hyde, i was looking through my ibooks this morning and found this:

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Fun times brotha - this was an awesome meet. You shoulda thrown that extra chip on your last pull!
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That’s so cool you have this! Yeah but then we would have tied exactly Pretty cool we both have a 400 wilks even - if we tied totals I would have “beaten” you because of weighins. Check out that kid in the 165 class nearly totaling what we did, and the 198er pulling 700
 
Yah i thought it was pretty cool when i found it. One of these days ill get that fuggin 1500 total.

And yah that little 165er out pulled the both of us lol. I also remember some junior lifter going for some squat record and hitting it. The field was thin top to bottom but there were some strong dude there.
 
Week 5 day 3 -3/29

•Duffalo floor press (x2@10, 95%x3x2
55/105/135/165/195/225x5
255x2
285x2
[email protected]
290x3x2 (goal) --> 290x2@10, [email protected], x2@10

Turned it into x2x3 due to RPE.

•Axle spoto press (275x1-3x3)
245x3x2
260x3
275x2@9; x2@10; [email protected]

2nd set i got about half way up on the press and realized i was going to hit the right pin so i tried to guide it around the pin and it died on me. Probably wouldnt of had a 3rd in me regardless but it wouldnt of been a pure 10.

•DB chest supported row (4x12)
70x12x4

Ss/

•Box rope extensions (3x15)
65x15x3

•Duffin upright row (3x15)
35lb x15x3

•Cable lateral raise partials (3x20) (if arms are completely adducted at the side thats 0 degrees, rom was 0 to ~30 degrees)
20x15
20x20
30x15-drop-> x5

Ss/

•Low pulley incline fly
50x15
50x8-drop-> 40x7 -drop-> 30x4
40x12-drop-> 30x8

Got a video of the 255 floor press and noticed that my wrists aren't directly over my elbows. Instead of a 90 degree angle from shoulder to elbow to wrist its closer to 75-80 degrees. I wouldnt be surprised if the same pattern is there on my comp press and an extra lever arm to overcome isnt helping my lockout any. I think working on a lower touch point would be the easiest fix to this?
 
Week 5 day 4

•Sumo DL off 2.25" blocks
135/185/225/275x5
315x5
355x8
405x8
435x8+ --> x12@7?

•farmers caries (10s runs, starting at 60% going up by 5% until i fail to go 45ft in 10s)
Suitcase: 70x 45 ft each hand, 110 x45 ft each hand
Farmer:
110x45ft in 7s
(60%) 140x45 ft in 7s
155x45 ft
170x45 ft
190 x45 ft
205 lb x45ft in 10s exactly

•Sandbag loads over yoke (1st pin 8 holes down)
(AMAP in 90s)
100x5
150x5
150x9 in 90s

First time loading sandbags that my quads were fatiguing. I was also moving pretty damn slow...poor commitment to the 'AMRAP' aspect of the set. It was more "as many reps as you can comfortably get walking back briskly back forth between reps in 90s". (With that said, i was still huffin and puffin and my quads were fatiguing - so it wasnt a total sandbag by any stretch)

Added 10lbs from last cycle's 8 week and pulled it for the same reps and rpe. If i pull the weight for 12+ on the x8 week or 10+ on the x6 or x3 week ill add 10lbs, if i just beat the + number but less than 12 or 10 on those respective weeks then ill only add 5. I know my e1rm from amrap sets is always much higher than my true 1rm, but the ease of these reps over the last few weeks has me feeling good about where im at.
 
Hyde said:
Also we still have a race to a 650 pull, and you’re closer right now!
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I thought we were going for 7 plates per side? Either way I'm in. But we need to decide if its 650 or 675!
 
Hyde said:
Oh let’s do 675! Give me some more time to catch back up lol
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I am pretty sure we originally said 675 anyway so sounds good to me. How many weeks til you get back to pulling? 3ish?
 
Hyde said:
Sounds like it. Good thing I get to rebuild my Hookgrip
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Eh. I don't necessarily buy into that. At least personally once I got used to it the first time around its pretty much ready to go whenever. Im sure you'll find the same.
 
Went in and did 10m worth of hangs, 1 set of curl ups, 3 sets of band rear delt flys, 1 set of lateral planks, and 1 set of "mace oblique crunches" (i just named these now, duffin had them on his IG recently but i dont know what he called them). Gf wanted to go for a run so i just kind of screwed around while she was there for a quick run.
 
Week 6 day 1

1. Log C&P (cleaning every rep)
70/90/120x5
140x3x6 - 60s rest

2. Axle CGBP
55/105/145/180x5
210x3
245x3
275x3+ -> x5@10 (video) rep 5 probably wasnt comp valid.

3a. Dual handle lat pull (4x10)
180x10x2
150x10

(Someone was using the regular lpd that I usually use, my arms are too long for this one and i cant get to the fully stretched position because the plates reach the stack before i can)

Last set - machine pulldown: 150x10

Ss/

3b. Tri ext (bar) (3x12)
170x12x3

Notes:
Im a long ways away from the 315x3 cgbp i did probably 6 months ago. I weighed the axle to make sure ive been using the right weight and (un)fortunately i have been. I wasnt completely fresh though so I suppose 275x5 isnt too bad relatively after 18 reps of log pressing.
 
About right for speed/technique work. The last press on sets 5 & 6 were around rpe 6-6.5 if recollection serves me right now 11 hours out. I do need to get better at the push press movement. My presses are damn near strict essentially...i do dip the hips and knees slightly to try and generate some lower body power into the press but I'm just not efficient at it yet. I feel good about my ability in getting the log from the floor to my chest, but after that things get whonkey.
 
jswain34 said:
About right for speed/technique work. The last press on sets 5 & 6 were around rpe 6-6.5 if recollection serves me right now 11 hours out. I do need to get better at the push press movement. My presses are damn near strict essentially...i do dip the hips and knees slightly to try and generate some lower body power into the press but I'm just not efficient at it yet. I feel good about my ability in getting the log from the floor to my chest, but after that things get whonkey.
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My suggestion is watch some guys on YouTube. And not the ones using a ton of strict power like big z, look at the guys using the technique you’re after. Honestly, this works. If you can see that, then envision yourself doing it, it can help you learn the patterns for real. That’s how I learned to Continental clean.
 
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