Jim's Powerlifting Training

I don't care to work the back after any 'real' pulls. Always do it a day after, and it's very easily recoverable.

jimbuick said:
I'll likely keep the wraps off until I'm a 500# squatter .
Click to expand...

Word.

jimbuick said:
What have you noticed from it?
Click to expand...

I think the purpose is to trap the blood that pumps into the muscle. I haven't tried it myself, but it HAS to be painful.
 
Hyde said:
Hey Jim remember when you hurt your back terribly and now you can already pull 1.5 bw for speed day?? Keep on keeping on man!
Click to expand...
Yeah, its great to look back through old training footage and see the progress.


Hoping it continues into the future, for the next 15 years at least.
RegisterJr said:
I don't care to work the back after any 'real' pulls. Always do it a day after, and it's very easily recoverable.



Word.



I think the purpose is to trap the blood that pumps into the muscle. I haven't tried it myself, but it HAS to be painful.
Click to expand...

That just sounds so not fun.


I already have a love/hate relationship with pumps as it is!
 
jimbuick said:
Yeah, its great to look back through old training footage and see the progress.


Hoping it continues into the future, for the next 15 years at least.


That just sounds so not fun.


I already have a love/hate relationship with pumps as it is!
Click to expand...

Agreed on the L/H pumps. Some days, 'yay I'm huge'. Others, 'I can't get my effin knee sleeve on'.
 
jimbuick said:
What have you noticed from it?
Click to expand...

Outside of a crazy pump? I'm not too sure. I think it may have assisted with a pulled groin/adductor muscle once upon a time, and me and a guy at my gym both think it may help with recovery/loosening things up. But, all anecdotal obviously, and I don't do it often anymore.
 
Sean1332 said:
Outside of a crazy pump? I'm not too sure. I think it may have assisted with a pulled groin/adductor muscle once upon a time, and me and a guy at my gym both think it may help with recovery/loosening things up. But, all anecdotal obviously, and I don't do it often anymore.
Click to expand...

I'll have to give it a try on a post squat day and see how I react to it.
 
Back:

Strict DB Row: 70 x 12, 75 x 10, 80 x 8

Catback Lat Row: AVG x 25 x 2

Back Ext: BW x 30


Pretty good. We'll see how it effects my DE Bench tomorrow, if at all.

Pulled the catback pulls to nipple level instead of to the sternum to hit the upper back since the db Rows were pulled lower.
 
DE Bench:

Swiss Bar Bench: 85 x 3 x 9 (against green + red)

Invalid Link Removed

Mid-Incline DB Bench: 55 x 10 x 3

DB Bench (neutral grip): 65 x 10, 60 x 7

a1. Triangle attachment Pulldown: 90 x 12 x 2
a2. Band Pullapart: red x 20 x 2


And for the fun part, had to rush through it today. Finished in 25 minutes and was almost late to work.

Hooray for Sunday?
 
Hooray for Sunday.
 
Hyde said:
Killer work for 25 min.
Click to expand...

For sure.


Intensity took a hit, of course, because I couldn't get enough rest to repeat any of the efforts on the assistance stuff.


But still got most of the volume in. Using a preworkout with caffeine probably helped too.
 
Hyde said:
Do you not regularly consume caffeine?
Click to expand...

Nope.


Haven't had any preworkout or anything in a while.

Can't stand coffee unless I'm exhausted at work, which is unusual. Only time I have had it recently has been in the occasional coke, which I usually don't finish myself anyway.
 
Like 380! That's in the middle kinda
 
ME DL

Con. DL: 365 x 1

Invalid Link Removed

SSB Oly Squat: 242 x 5 x 3

Back Ext->GHR: BW x 10, 9 (elevated foot pad)

Rollout: BW x 10 x 2

Rough today. Did the supplemental squats with very little rest and they were tough.


Feeling pretty good now. A little residual soreness in the back, but that's from work yesterday and it isn't any worse now. No pain with the deadlift, but I did lose my air at the bottom and had to try to get it again before the pull.
 
This is 20# better than anything I've done in the gym since the injury. 30# lower than a post injury competition pull with a DL bar.
 
Also, wife hit an easy 225 conventional today, which is a huge PR for her.


Would've gone heavier but the shoulder injury she has held her back from wanting to push it outside of a competition.


Was damn near a speed deadlift though.

Invalid Link Removed
 
My thumbs are hurting watching that.

Man, that's the fastest single PR I've ever seen (wife). Is that a mouth guard or does she breath while pulling?
 
RegisterJr said:
My thumbs are hurting watching that.

Man, that's the fastest single PR I've ever seen (wife). Is that a mouth guard or does she breath while pulling?
Click to expand...

Mouth piece, we both have a tendency to clench our teeth so we wear mouth pieces to avoid cracking molars lol.
 
Hyde said:
If you'd have worn a Chevy shirt you'd have probably pulled 405...

Nice work for both of you!
Click to expand...

Only if it was speed work.

When it comes to maximum pulling without breaking, Ford is where its at.


I was trying to channel that, biggest pull with no major malfunctions lol.
 
ME Bench:


Swiss Bar Bench: work to 235 x 1

Invalid Link Removed

CG Low Incline Bench: work to 175 x 6 (butt lift on rep 5)

Cable Row (triangle handle): 140 x 8, 160 x 8 x 2

a1. Strict Lateral Raise w/ constant tension: 20 x 12 x 2
a2. TRX Facepull: 20 x 2

Pretty good session. Might could've gone a tad heavier on the Swiss bar bench, but it felt way harder than it looked so I took the W and moved on instead of missing a weight.


Things are getting a little more "interesting" from this point on. At least for the next 8 weeks into the competition.

I'll just leave it at that, but Hyde knows what I'm talking about.
 
Beauty of RPE focused work like a max effort day over a percentage based system - lets you autoregulate for strength as it comes
 
a1. Reverse Grip EZ Bar Curl: 45 x 12 x 4
a2. Band Pushdown: AVG x 12 x 4

Push-ups (constant motion): BW x 22, 16
 
DE Lower

Oly Shoe Low Bar: 185 x 2 x 6 (against green + red)

Invalid Link Removed

Conventional DL: 245 x 1 x 6

Invalid Link Removed


RDL: 225 x 8 x 3

Hypers: BW x 12

Pallof Press: red x 8 x 2
 
Deloading this week.


Dynamic Bench:


Swiss Bar: 145 x 3 x 9 (against reds)

Invalid Link Removed


Neutral Grip DB Floor Press: 70 x 8 x 3

a1. Seated DB OHP: 45 x 12, 45 x 8
a2. BTN Pulldown: 70 x 20, 90 x 15

b1. Cable Row: 90 x 15 x 2
b2. Upper Back Pullapart: Orange x 20 x 2

Pretty good today. Deloading this week, which really isn't a "true" deload.

The only thing that changes is that ME work is lighter and done dynamically. Assistance volume and intensity stay the same.


Next Intensification wave will be higher intensity with the supplemental work, then Transformation and meet.
 
No craziness today, but a pretty good training session overall.


Comp. Squat: 165 x 1 x 3 (for speed)

Low Bar Comp. Stance GM: 185 x 6, 205 x 6, 185 x 6

Back Extension: BW x 20 x 2

Tension Plank: BW x 8 x 2


Notes: The set at 205 for GM didn't feel quite "right", so I dropped back down and repeated 185. Got a good stretch in the hammies, really braced hard, and they felt good. Tension planks are done by holding max tension in every muscle in the body for 5 seconds, relax, and repeat. Each hold is one rep, and they are very difficult. Squats felt pretty good, and I already entered my wife and I into the meet on the 26th. All that's left now is hotel reservation.
 
Comp Bench: 115 x 1 x 3

CG Mid Incline Bench: 155 x 6 x 3

Strict DB Row: 75 x 12, 85 x 8
Krocs: 95 x 15

a1. DB Upright Row: 30 x 15 x 2
a2. Facepull: Red x 20 x 2
 
herderdude said:
Yas. Pipes.
Click to expand...

Yes indeed.


Going to try and start increasing volume on these extra days, without taking too much time and turning them into full blown workouts.


I think if I do it slowly I can start doing some serious work for weak points every week without significantly hindering recovery.
 
Eventually they can grow into pretty decent sessions. Then you just add in another mini session. Recovery sessions are great, as well. I have 2-3 a week.
 
Seems like you do a lot of those little sessions without hindering recovery. I know Dave Tate has talked about doing a lot of little sessions like this back in the dat
 
herderdude said:
Eventually they can grow into pretty decent sessions. Then you just add in another mini session. Recovery sessions are great, as well. I have 2-3 a week.
Click to expand...

Yeah, I typically plan for a post squat day after ME lower.


But sometimes the laziness gets to me and I don't want to wake up with enough time to do it before work.

liftandswim said:
Seems like you do a lot of those little sessions without hindering recovery. I know Dave Tate has talked about doing a lot of little sessions like this back in the dat
Click to expand...

2-3 a week right now, typically 3 high(er) volume exercises each day.


For the next wave, I will likely add a fourth exercise while focusing on finishing in the same amount of time. (~15-20 minutes)


Really, I'd like to do a smaller session everyday (or close to it), but my work schedule doesn't really allow for 2x a day training right now.
 
jimbuick said:
Yeah, I typically plan for a post squat day after ME lower.


But sometimes the laziness gets to me and I don't want to wake up with enough time to do it before work.



2-3 a week right now, typically 3 high(er) volume exercises each day.


For the next wave, I will likely add a fourth exercise while focusing on finishing in the same amount of time. (~15-20 minutes)


Really, I'd like to do a smaller session everyday (or close to it), but my work schedule doesn't really allow for 2x a day training right now.
Click to expand...

Prob more efficient to just add 5 good minutes to the one session anyway if you have the gas for it
 
Hyde said:
Exhaustion is usually my issue
Click to expand...

Yeah, as a general rule I shoot for a minimum of 5 exercises on upper days and 4 on lower days.


If I have energy and time for more, I'll do it. If not, I'll try to get the extra volume in on another day.
 
DE Lower

Oly Shoe LB Squat: 185 x 2 x 6 (against reds)

GHR: Orange x 12, 10, 9

Lunges: Bar x 8 x 2

Standing Band Crunch: AVG x 20 x 3

Pretty good day to end the deload. Had some discomfort in my lower back today, so I decided against doing deadlifts after squats. It was a deload session, so getting rid of the deadlifts may be better in the long run to hit the next 3 week wave even harder. Lunges were mostly to open the hips up a little, they don't feel bound up but I haven't been good about getting the unilateral work in recently. Did them with a tempo and pause, bar on my back to cue bracing and keep the chest upright.

Feeling pretty good right now with the way training has been going. Really going to be hitting the more specific movements now, and hitting them hard. 6 weeks out tomorrow. Band tension will be decreased significantly on DE work, increasing plate weight and adding the belt on all training days.


Also, not training related, Deadpool was awesome. If you didn't plan on going to see it, I would recommend doing it anyway.
 
Brother loved deadpool. Will have to investigate. I'm way behind on movies.
 
herderdude said:
Brother loved deadpool. Will have to investigate. I'm way behind on movies.
Click to expand...

I don't generally go to theatres, but this is going to be the year that I do.


Deadpool was awesome, Batman V Superman looks great, and Captain America: Civil War looks good too.
 
Back day:

Chest Supported DB Row: 45 x 15, 50 x 12 x 2

Vogelpohl Row: 50 x 20, 60 x 15 x 2 (V Bar, holding the ends with my fingertips)

1 Arm Standing Low Pulley Row: 30 x 14 x 2

To avoid explaining: Invalid Link Removed

Back Hyperextension: BW x 20 x 2


Good day. Hit the lats hard with the V. Rows and the single arms felt awesome to finish it out.
 
Ed Coan putting on a seminar in April right around the corner from me.



$160 per ticket seems a little steep, but its Ed Coan. Trying to get the wife on board and go, assuming we can afford it. Looks like its 2 weeks after my meet.
 
jimbuick said:
Ed Coan putting on a seminar in April right around the corner from me.



$160 per ticket seems a little steep, but its Ed Coan. Trying to get the wife on board and go, assuming we can afford it. Looks like its 2 weeks after my meet.
Click to expand...

$160 is on the higher end, definitely. But, once again, it's Ed Coan.
 
You must log in or register to reply here.
Back
Top