Jswain's training log for powerlifting

I had the realization years back that I actually don’t really like training legs much at all - I just enjoy heavy lifting. Leg development as a byproduct of squats, deadlifts and strongman work is great, but I never want to be a bodybuilder doing lots of machines & unilateral volume.
 
Hyde said:
I had the realization years back that I actually don’t really like training legs much at all - I just enjoy heavy lifting. Leg development as a byproduct of squats, deadlifts and strongman work is great, but I never want to be a bodybuilder doing lots of machines & unilateral volume.
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It sucks so much ass. Squats used to be my favorite lift when I was doing conjugate, now (as I lay on the ground with cramping hamstrings) it is my least favorite day.
 
Put me in the same camp as you hyde. I pretty much despise bb style leg work (eg. Machine curls, machine extns). If i cant do a barbell deadlift variation, heavy DB RDL, or some squat variety training is going to get very stale very quickly. I know im not going to enjoy the layout i laid out above but it is kinda just what im going to have to try if i want to give my legs any stimulus at all.
 
Getting in that good work man, don't give up!
 
Have your lady steer the car while you do car pushes walking both forwards and back... WINNING!!!

Try to dead lift your car by the bumper or trailer hitch... max effort for 5 seconds x 10 efforts equals a set, or one 1 minute effort equals a set.

Max Effort pushes with your back up against your car / truck while in park... same thing as above.

Put your lady on your shoulders and squat.
 
I always forget about pushing the car! You’d make Josh Bryant proud with that one, and it’s fun to do together and inherently doesn’t take too long.
 
MrKleen73 said:
Have your lady steer the car while you do car pushes walking both forwards and back... WINNING!!!

Try to dead lift your car by the bumper or trailer hitch... max effort for 5 seconds x 10 efforts equals a set, or one 1 minute effort equals a set.

Max Effort pushes with your back up against your car / truck while in park... same thing as above.

Put your lady on your shoulders and squat.
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Hyde said:
I always forget about pushing the car! You’d make Josh Bryant proud with that one, and it’s fun to do together and inherently doesn’t take too long.
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There is a parking lot down the road that i doubt will be in use at all for the next month. Wonder if i can talk her into listening to a podcast or something while I push her around the parking lot . Thats love.
 
Day 3.3

A Push
**A1. DB banded press (8-10)
Rd 1. 52.5 vs pro light x12
Rd 2. 52.5 vs pro light x15

**A2. Banded press (8-10, 2s hold @ top)
Rd 1. Pro light x12
Rd 2. Pro light x12

**A3. NG Db press (AMRAP)
Rd 1. 52.5 x18
Rd 2. 52.5 x10

B Legs
**B1. Band Db Swing (x15-20)
Rd 1. 52.5 vs MM x15
No rd 2

**B2. DB RFE Split Squats (8-10) (+ micro mini from front to mimic TKE finish)
Rd 1. 30lb backpack + 52.5 each hand x8 per leg - L leg very unstable.
Rd 2. “ “ x10 per leg

B3. Band GM
No round 1
Rd 2. AVG x20

C Pull

**C1. Alternating prone curl (8-10)
22.5 x10 each arm

**C2. Alternating Db reverse curl (8-10, 2s @ top)
22.5x10 each arm
**C3. Db hammer curl (AMRAP, fast)
22.5x10 (same time)

D4. Doorway stretch x30s x2
D5. Scalene stretch x30s each side x2

Better than nothing.
 
Suspension trainer Series 1:
A. rear delt fly / Shoulder Ts: bw x15
B. shoulder Ys: bw x10

x5 rounds

Series 2:
A. Inverted wide row: bw x15
B. Shoulder Is: x10

x3 roubds

Band GM: pro Light x30x4

Band oblique crunch: pro light x20x2 (stepping on the end leaving 4-5 inches of the band for the resistance). Did that through random points of the day. Fun times. Gonna try to throw in stuff like this (eg rear delts, rows, tri pushdowns, etc) at random points throughout the day to supplement the volume im getting in my other “workouts”.
 
Fiance and I went to get an outside parking lot workout in today. It was mentally extremely refreshing.

WU at home.
Dead bug: vs pro light x8 per leg
Band GM: pro Light x20x2
Band PA: mini x20x2
Band Marcg: short MM x10 per leg x2

•10m timed Car push (~3,000 lb) (walked out 40 paces after I was done which is typically very close to 1 yd for me)
Down (fw) x5
Back (bw) x4

Legs were numb.

•Zercher carry into Yoke “Anderson”squat
185 x40 yd d&b —> 185x10 after d&b
235x40yd d&b —> 235x10 “ “
(+ belt, cut 10 yds off as the last 10 yds was on a bit of a slant)
255x30 yd x2 —> 255x10 “ “

•Zercher hold —> chaos farmer carry —> belted yoke “anderson” squat

185x30s —> 45 holding Mm and mini looped through x30 yd each hand —> 345x8

185x30s —> “ “ —> 345x6

(Using spud tri pulley for A1-3)
A1. Facepull: 35x20x2, 45x20
A2. Extension: 35x15x2, 45x15
A3. Pallof: 35x10s/5sx3, 25x10/5x3 (x2)
A4. Chaos farmers walk: same as above x3

Edit:
Anti ext pallof: 25lb x10s straight into standing ab crunch x20 then straight back to another 10s of pallofs. Did that for a total of 3 sets of pallofs and 3x20 ab crunch with the last set doing a cross crunch (l elbow to r knee, vice versa x10 each direction). Didnt use enough weight for the crunches to be difficult but it was better than nothing. Ill add weight next time, this was more experimental than anything.

If i can reward myself with a training day like this every Saturday it will do a fuk ton for my ability to make myself do the **** at home during the week.
 
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Random Work:

Susp rear delt: bw x15x4
Side plank: x30s (x2)
Single Arm ext: mini x15 —> B/L OH x30 (x2)
 
Edit -

4/6

Day 1.4

WU:
Dyn stretch
Banded dead bug: x10/8 per leg
Side plank row: 30s plank x2 (10 rows vs mini)
Bird dog: x10/8


A Legs
A1. Zercher banded Rev lunge (x8-10)
Rd 1. doubled MM x10 per leg
Rd 2. “ “
Rd 3. “ “

A2. RFESS BW Death: (10-8-6-4-2 w/o rest b/t legs)
(Ipsilateral load)

Rd 1. 20 x 10/8/6/4/2 per leg - micro pulling fw for R leg as working leg (realized after the fact i fukked this up - i have a tendency to rotate L posterior when my R leg is working so I was trying to PNF it but i did the opposite of what I should have done. I cant band behind the door which is what needed to be done to “feed the dysfunction” so I decided to have the band anterior when my L leg as the working leg as that should activate the L oblique with the band on my R trying to pull my R side fw...i think).

Rd 2. 30 x 10/8/6/4/2 —> used the band for 10 & 8, after that i just wanted to finish the last 14 reps.

Rd 3. No rd 3.

B Pull
B1. Banded Inverted row: (x8-10 w/ 2ct hold)
Rd 1. Bw vs doubled MM x10
Rd 2.
Rd 3.

B2. Banded db shrug: (x8-10 w/ 2 ct hold)
Rd 1. MM + 52.5 per hand x10
Rd 2.
Rd 3.

B3. GM Banded DB RDLs: (AMRAP w/ 2ct hold)
Rd 1. Avg band + 52.5 per hand x15
Rd 2. “ “ —> avg band GM x

C. Push
C1. Supine Db tri ext (x8-10, 2s pause @ stretch)
Rd 1. 25x10
Rd 2. 25x10
Rd 3. 25x10

C2. Banded step back ext (x8-10)
Rd 1. MM x10
Rd 2. MM x10
Rd 3. MM x10

C3. Banded OHD ext (AMRAP)
Rd 1. MM x30
Rd 2. MM x20
Rd 3. MM x20

C4. Hammer curl (3 xAMRAP)
Rd 1. 25lb x25
Rd 2. 25 x20
Rd 3. 25 x20


Note:
1. BSS - Can refer to this article (Jordan Shallow’s elitefts article on contra- vs ipsilateral BSS loading, the link wont open for me rn) if youre curious as to why I went Ipsilateral vs contralateral loading (although, less than a month before that article was published Mike Reinold came out with this one (Invalid Link Removed it didnt make a difference in glut med activation for split squats, only in the walking lunge, so idk). Im going to do contralateral on day 3 when i do them for sets of 8-10.
 
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Gonna DIY a farmer’s handle tomorrow I think. 12” galvanized pipe with two clothes line hooks drilled through with chain to suspend the weight by. Gonna go check out supplies tomorrow and if its <20-25$ ill do it. Just want one for suitcase holds and carries for now.
 
jswain34 said:
Gonna DIY a farmer’s handle tomorrow I think. 12” galvanized pipe with two clothes line hooks drilled through with chain to suspend the weight by. Gonna go check out supplies tomorrow and if its QUOTE]

Clint Darden had old oxygen tanks welded for his first farmer’s implements. If you can dream it, it’ll probably work, right?
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Post up some pics o whatever you come up with. I would imagine farmers carries off of chains would be extremely challenging due to all the extra stabilization required with the weights moving around more.
 
So, I went with pre-cut PVC for the handle instead. Definitely nowhere near the tensile strength of Steel but this was much cheaper and I wanted to test it out first. I bought both 1-1/2” and 2” PVC so this will work as some true grip work too. The best part about the setup that I (sort of came up with, partially ripped off an online idea) ended up with is that it has essentially doubled the amount of dbs weight I can do single arm movements with. I can now do DB rows up to 105lb.

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The PVC cost me 5$ for 2 ft of the 2” & 4$ for 2 ft of the 1-1/2, chain was 5$ for the 3 ft, and the clothes line hooks were $3.50 for the two. So all in all I just got a single farmers handle for suitcase carries as well as increased the range of weights i can do rows with by 52.5lbs all for $17.50. If you didnt buy one or the other of the PVCs itd cost someone just over 10$ to do this.

I just cut the pvc into a 9” chunk for the handle, drilled two holes 1-1/4” from the edge on both sides, twisted the clothes hanger hooks through, and voila - done.
 
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I like it! How close to the ground does it hang when holding it for a suitcase carry and do the weights hit your leg when you walk with it?
 
Distance from the ground is adjustable depending on how many chain links from the end you hook the chain in, but I’ll have a better idea tomorrow. If the weather is decent im gonna head over to the empty parking lot again.

I absolutely couldn’t do farmers with that db setup...i plan to hang plates with chain when I do farmers. The dbs will pretty much be just for rows (at this point I haven’t thought of anything else, but havent done a ton of thought on it either).
 
Day 2

WU:
Dyn stretch
1/2 kneeling Band chop w/ full inhale/exhale: choked mm x8 per side x3
BO couch back extension: vs mini x15, vs pro light x15 (couch couldnt hang), vs MM x15
Band march: x80
Db row: 52.5x10

A Pull
A1. BO pvc row (x8-10)
Rd 1. 80x10
Rd 2. 90x10
Rd 3. 100x10
Rd 4. 105x8

A2. Banded pullover (8-10, 2s hold @ side)
Rd 1. Looped MM x10
Rd 2. “ “ x10
Rd 3. “ “ x10

A3. Db pullover w/ hollow hold (8-10, 2s hold @ bottom)
Rd 1. 52.5 x10
Rd 2. “ “ x10
Rx 3. “ “ x10

A4. Band high row (AMRAP) (flared elbows)
Rd 1. Looped MM x25
Rd 2. Looped light x20
Rd 3. Looped light x20

C. Legs
C1. SL RDL (x8-10)
Rd 1. 70x10
Rd 2. 80x10
Rd 3. 80x10

C2. DB Thrust w/ double band (20, 2s at top)
Rd 1. Sh MM around knees + mini around hips under feet x20
Rd 2. “ “ x20
Rd 3. “ “ x20

C3. Frog thruster (AMRAP)
Rd 1. Bw x20
Rd 2. Bw x20
Rd 3. Bw x20

(C1-c3 first)

C4. Prone band ham curl (x20x3)
Oops. Forgot.

B. Push (parking lot)

Log wU: 70x10

B1. Strict Log press (x8-10, 1-2ct hold @ bottom)
Rd 1. 120x10
Rd 2. 140x8
Rd 3. 140 x9 + 1 push

B2. Band Rear delt fly (x8-10 top half)
Rd 1. Looped mini x10
Rd 2. “ “ x10
Rd 3. “ “

B3. DB Laterals (AMRAP, top half, 2s hole @ top)
Rd 1. 20/15 x12
Rd 2. “ “ x12
Rd 3 “ “ x12

B4. Band PAs: MM x20x3

D. 1-1/2” PVC uitcase carries (30 yd = 1 length, 60 yd = d&b - alternate arms each length)
50 x 3 d&bs straight
(2m rest)
70lb x 2 down & backs straight
(2m rest)
70lb x2 d&bs straight
(2m rest)
70lb x2 d&bs straight.

So there is an issue with the plates rubbing up against my lower leg occasionally. I doubt i could load 45lb plates as id obviously expect that to get worse with the width of the plate. The plates naturally are wantinf to dangle perpendicular to the direction that im walking, so if i could figure out a way to get them to hang parallel (other than rotating my hand to have the handle be perpendicular which does get them to dangle parallel and help a little, but then the top of the bolt sticking out of the top of the handle rubs up against my lateral thigh) then it mat not be as much of an issue at all.

The handle worked great for the rows though. Edit: also used them for single leg RDLs and they worked well there too.
 
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I've had to use 2 chains for doing farmers/suitcase carries. One chain through the 45s and another chain going through my handle. I'm not sure if this helps you at all. It still sways, just not as bad. Invalid Link Removed
 
Yah. Thatd definitely help if I had whatever the name of that hardware is you’re using to connect the two chains. I have the spare chain so if i ordered those on amazon id be set.
 
Lets just go ahead and act like those last few posts never happened lol

Day 3.4

Switched up the push exercises as i am unsure which of the ones that were originally programmed was causing me some shoulder discomfort for a day or two after but it was definitely happening. I think it was the bottom range only db press AMRAP, but i also took out the band only press and replaced it with a true fly variation.

A Push
A1. Banded db press (8-10)
Rd 1. 52.5 vs pro avg X’d around back x10
Rd 2. 52.5 vs pro avg X’d “ “ x8

A2. Unil Banded fly (8-10, 2s hold @ top)
Rd 1. Choked MM x10
Rd 2. “ “ x10

A3. Decline CG pushup (AMRAP)
Rd 1. Bw x18
Rd 2. Bw x10

B Legs
B2. DB RFE 1-2 ct Pause Split Squats (8-10) )
Rd 1. 30lb backpack + 52.5 contralateral db x10 per leg
Rd 2. “ “ x10 pl

B1. Band GM (x AMRAP)
Rd 1. Vs avg x20
Rd 2. Vs avg x20

B3. Band quad ext (xAMRAP)
Rd 1. Quad mini x20 (not enough resistance)
Rd 2. Quad MM x 20 + 10 quad w/ extra wrap around couch leg (L leg), quad w/ wrap x20 (R leg)

C Pull
C1. Tempo Db sup curl (x8-10, 2s @ top)
Rd 1. 30x10
C2. Tempo Db pronated curl (8-10, 2s @ top)
Rd 1. 30x8
C3. Tempo Hammer curl (AMRAP, fast)
Rd 1. 30x6
 
Sunday - Parking Lot

WU:
Dyn stretch
Monster walk: short MMx60ft

1. WU Circuit:
Pull throughs: pro Light x20 x2
1-1/2” handle suitcase carry: 50lb x60 ft x2
Goblet squat: 45x15x2

2a. Anderson Front squat:
(Belted)
185x10
235x10
235 + 20lb chaos x10

Ss/

2b. Overhead yoke chaos carry:
185x90 ft
185 + 2 10lb plates chaos x90 ft - woof, ****.
185x90ft

3a. Anderson Zercher Squat
(Belted)
185x10
235x10

Myorep: 275x12 activation -15s-> x6 -15s-> x4

Ss/

3b. Zercher carry
185x90ftx2

Pushup x10
4a. Yoke floor press (basically just a lockout...ive never benched from a 3 or 4 board but I’m guessing it has to be damn close to that).
185x10
235x10
255x10
275x10
295x10

Myorep: 325x10 activation -15s-> x3

Ss/

4b. Band hammer curl
Mini x15x3


Spud inc Tri pulley extension:
70x10x3

Ss/

Spud inc tri pulley Facepull:
70x15x3

SA tri ext: mini x20x2

Ss/

Facepull myoset: 80x12 -15s-> x6 -15s-> x4x4 w/ 15s b/t
 
For reference on the ROM on the yoke floor press, here is a video of the 255 set.

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Hyde said:
Now if only you could find something thicker to lay on for the yoke press

Looks like a cool day!
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Had that thought yesterday while doing the exercise...outside of building something or buying a bench i dont know what id use. I dont trust the plastic coolers I own to be sturdy enough.
 
jswain34 said:
Had that thought yesterday while doing the exercise...outside of building something or buying a bench i dont know what id use. I dont trust the plastic coolers I own to be sturdy enough.
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I was thinking like a board with a mat over it, just something to add a few inches. Or a board on top of an old tire or two.
 
Would be ideal. Maybe when I get back to indiana I can snag some of my Dad’s spare wood if he hasn’t thrown it out yet. Or I could just buy a cheap ass barbell.

Anyone know of any discount codes for SpudInc? MIGHT buy a sled...not positive though.
 
Have you seen EFS’s new power quad prowler? I think that’s what it’s called. Converts to squat stands, bench rack, and has a dip and chin tower attachment, and all breaks down to fit in a vehicle trunk or bed so you can take it to the park or what have you. It’s $1,100 with all the options, but it’s an awesome all-in-one portable home gym option.
 
Hyde said:
Have you seen EFS’s new power quad prowler? I think that’s what it’s called. Converts to squat stands, bench rack, and has a dip and chin tower attachment, and all breaks down to fit in a vehicle trunk or bed so you can take it to the park or what have you. It’s $1,100 with all the options, but it’s an awesome all-in-one portable home gym option.
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Seems friggin awesome and I’m definitely going to go look at it right now but 1.1k is way out of the budget at this moment.
 
Resolve10 said:
Sounds perfect price for the stimulus check!

Not srs. Please don't.

But ya that thing was pretty cool, love the concept.
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I thought it was very cool. I mean a cheap power rack and sled is much better value, but this was awesome flexibility.
 
Random workout - didnt feel like doing the Joe Bennett one today.

Hammer curl: 25 x25
Band GM: avg x20x3
RKC Plank: x30s x3
Glute bridge: Short MM + doubled mini x20x3
Side plank x30s each side x3

•1-12” PVC Db row (15/12/10/8/6/15/20)
70x15
80x12
90x10
100x8
105x6
70x15
52.5x20

=6,440b per arm

•Hammer curl
40x10
35x10
30x15

Ss/

•Suspension RD fly
Bw x15x3
 
Nice work in here.

You could also look into one of those cardio steps, or 3 sided plyo boxes and use that as your bench. Just support your butt with your legs. It would probably end up improving leg drive once you get back on a bench.
 
Random work:

Susp trainer row pull: 4x15

Kabuki tactile breathing drills: 2x5 each oblique vs mini, 2x5 low back vs heavy

Band GM: Avg x20x2
 
New training plan.

WU
dyn
PAs: mini x20x2
Glute bridge double band (short MM + mini) x20
Side plank: x30s x2

W/O 1

1. 2” PVC Suitcase carry (in hallway - ~18-20 ft)

5 trips w/ 52.5lb each arm - last set high knee tempo walk

2. 1-1/2” PVC SL RDL (2 prep sets of 6-10 & one all-out heavy double rest/pause set - x4-6 -15s-> x2-3 -15s-> x1-2 OR myorep x10-12 then clusters of 3)

52.5 x10
75x10
100x12 + 4 clusters of 3 (L leg 1st, R was easier) (15s b/t)

3. Pvc single arm db row (2-3 prep sets of 6 @ rpe 7 & one all-out heavy double rest/pause set - x4-6 -15s-> x2-3 -15s-> x1-2)

50x6
75x6
90x6
105x6 -> x3 -> x2 (15s b/t)

4. Db rear delt fly (1-2 ramp sets @7 x10-12 then 1 myorep with clusters of 3)

10x12
15x12
22.5x12 + 6 clusters of 3 w/ 15s b/t

5. 2 ct ecc Db Conc curl (2-3 sets of 6 and one all-out heavy x4-6 double rep rest/pause set)

20x6
25x6
35x6 + 3 + 2 + 1

Been doing some thinking about my training. I dont have sufficient load for a lot of things so after some research im going to experiment with different intensity techniques to reach technical and occasionally total failure more consistently.

I also got the bright idea to see if floor pressing my log would work (duh, only took me 3 fuggin weeks to try it) and my elbows hit the ground at the same time the log touches my chest so thats pretty damn perfect. Gonna have to be creative to get it onto my chest while laying on my back but i think i can make something work.
 
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Dude look up how guys benched before racks...hip thrust that dude into position and get after it! Not that much different than a standing Logpress actually...lol
 
Was gonna hit up the parking lot today but it was a high of 45 with a “feel” of 38 and tomorrow is a high of 60 so I pushed the session back a day to tomorrow. Going to hit some zercher andersons with the yoke and some heavy yoke overhead presses then some accessory work. My goal is to increase the frequency of my sessions to 5-6/week to keep protein synthesis elevated across a wider portion of the system over a more consistent & prolonged period of time. Might as well do what I can to make some sort of gains during this time.
 
So just to briefly expand a little bit more on what I said - aiming for 6 days a week, 30-45 min push/pull sessions with anterior chain of the thigh as part of push and PC part of pull. Will be using intensity techniques like what you saw in my last workout with at least one additional one that youll see in my workout that I do here shortly.
 
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