Jim's Powerlifting Training

Jeeze man. That's as close as it gets. Great effort, though. Great training cycle, great meet.
 
herderdude said:
Jeeze man. That's as close as it gets. Great effort, though. Great training cycle, great meet.
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Yeah, I just need .5 seconds of grip strength and I had whites.


The worst part is that it wasn't slipping out of my hands during the lift, it just gave out out of nowhere lol.


Oh well.


Ended up 8/9 with a 520 total (1144#).


PR'd every lift and PR'd the total by close to 100#.
 
Fuggin thumb gave out. Probably didn't feel it cuz it was numb from hooking. That's a bitch man. Still a successful meet regardless.
 
jswain34 said:
Fuggin thumb gave out. Probably didn't feel it cuz it was numb from hooking. That's a bitch man. Still a successful meet regardless.
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Yeah, it took part of my thumb with it when it went lol.


Definitely a great meet. Same place is putting on another RPS meet on October 15 that I am seriously considering.


Just gotta get back to doing the work and build on this.



Didn't have any real pain at this meet either. Had some very minor discomfort while warming up for bench, but a little tiger balm was all it took to not have that problem again for the rest of the day.


Also, my pec and upper abdomen cramped like a mother****er on that last DL. My wife was trying to show me the video and I was in agony lol.
 
So very ****ed up today.


Legs are sore, Pecs are sore, exhausted lol. Back is a little sore, but not in the same say it was when it was hurt.



Training is changing slightly, going to hit a solid 8 weeks of accumulation to build some muscle and condition before figuring out where to go from there based upon distance from the next meet.


Not going to do traditional speed work (Westside) but will instead be doing CAT work a la Paul Carters Base Building.

Will combine squat/DL like usual, and will have a separate bench day. Going to focus on building up the volume in all of my training sessions, including the 2-3 extra sessions.


Will be hitting mostly high bar/front squat movements during my main lifts to keep trying to build some quads, will also be trying to focus a little more on these baby hands.


I'll go a little more in depth with this at a later date, but that's the basic gist of it.
 
OK, so sights are set on the Texas GAINZSAW MASSacre meet at the same location on October 15.


Planning the training cycle out this week to start it up Saturday/Sunday.


Will be starting out with an 8 week accumulation run really trying to build some muscle and crank the rest periods down.

After that will be a 3 week Intensification run w/ higher volume assistance to prime my body for meet prep.


After a deload, I will do 3 more weeks of accumulation before heading into 3 successive 3 week waves of Intensification work w/ the assistance work decreasing in volume and increasing in intensity at the beginning of each wave.

Each will be split w/ a 1 week Deload.

After the last wave, there will not be a deload and instead I will immediately begin Transformation. I'll hit openers on squat/Bench that week and then the following week will be the full meet deload as the meet will be that weekend.


Will possibly add Westside style speed work back in during meet prep, depending on how things go before that but the biggest focus is building some muscle to move bigger weights.


Will likely send out registration in the next couple of weeks (we get 20% off if we sign up before April 30).


Thoughts? Gripes?
 
Also, didn't mention but during these first 8 weeks the biggest thing I will be doing will be fitting as much volume as I can tolerate into each session.


Will even be focusing on building the "extra" sessions info full blown training sessions.


Will possibly be adding in strongman work 1-2x a month, if I do this it will replace my second back day on Saturday.
 
I think it's a good base to go off of. Adapt the plan as anything changes. Doing that two months of high volume was the best thing I ever did, I think. It was challenging. As for the Westside stuff, that's all you. I have no clue lol
 
Supersets, an extensive warm up, and throwing in banded sets of 20-50 are the easiest ways to fit volume. Especially the warm up. I started with two sets of two exercises on upper, last week I was up to fourteen sets before I started my main movement. The sets of 50 really help when you're crushed on lower. Impossible to do 30 GMs after squatting and pulling, but easy to get 150 hamstring curls or sissy squats.
 
herderdude said:
Supersets, an extensive warm up, and throwing in banded sets of 20-50 are the easiest ways to fit volume. Especially the warm up. I started with two sets of two exercises on upper, last week I was up to fourteen sets before I started my main movement. The sets of 50 really help when you're crushed on lower. Impossible to do 30 GMs after squatting and pulling, but easy to get 150 hamstring curls or sissy squats.
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That's likely what will be happening, I love supersets/giant sets as it is anyway lol.

My assistance work is not going to be as regimented this time around, instead I'll have 2-3 muscle groups for each session and I'll do as much as they can stand.


Taking a note from the Herder Book of Serious Gains
 
Sean1332 said:
I think it's a good base to go off of. Adapt the plan as anything changes. Doing that two months of high volume was the best thing I ever did, I think. It was challenging. As for the Westside stuff, that's all you. I have no clue lol
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We need to get you on that Westside train.
 
Noticed I forgot to post this the other day, but here was my wife's heaviest DL:


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Head judge called a ramp, but side judges said it was good. Gotta get some glutes and hams and she'll be golden.
 
jimbuick said:
That's likely what will be happening, I love supersets/giant sets as it is anyway lol.

My assistance work is not going to be as regimented this time around, instead I'll have 2-3 muscle groups for each session and I'll do as much as they can stand.


Taking a note from the Herder Book of Serious Gains
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Lol plans? What are plans? That's pretty much how my assistance goes as well. I'd love to be able to help people more by conveying more specifically how I train, but there's so little structure that I can't.
 
jimbuick said:
Noticed I forgot to post this the other day, but here was my wife's heaviest DL:


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Head judge called a ramp, but side judges said it was good. Gotta get some glutes and hams and she'll be golden.
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Yeah just a little re-bend of the knees. Plenty of feds won't bat an eye. Crystal does this too And it drives me absolutely nuts worrying if she'll get reds one day, but it hasn't come up yet.

Work on core and upper back tightness off the floor and through the lift and the glute/ham strength will get a better chance to be displayed. It does really kill the leverage off of the floor, but it smooths the lift out tremendously. I had to make the same transition back in 2014 and it was hard. But when it clicked I got 30-50# more out of my deadlift like the flip of a switch. That said, some never benefit from that transition and pull better with a round back their whole career. You'll have time to test the waters.
 
herderdude said:
Yeah just a little re-bend of the knees. Plenty of feds won't bat an eye. Crystal does this too And it drives me absolutely nuts worrying if she'll get reds one day, but it hasn't come up yet.

Work on core and upper back tightness off the floor and through the lift and the glute/ham strength will get a better chance to be displayed. It does really kill the leverage off of the floor, but it smooths the lift out tremendously. I had to make the same transition back in 2014 and it was hard. But when it clicked I got 30-50# more out of my deadlift like the flip of a switch. That said, some never benefit from that transition and pull better with a round back their whole career. You'll have time to test the waters.
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Yeah, we're going to play with the technique some and figure out what is going to work best.


Been trying to drill the core tightness into her head for years, and it's getting better but the upper back is damn near a lost cause because of how much pain it causes with that labrum all jacked up.
 
Getting back in the gym tomorrow (thank God).

ME Lower, probably going to give the cambered bar a run since I've not used it yet.


Split will be

Sun- rest
Mon- ME lower
Tue- ME upper
Wed- arms/chest
Thu- BB Squat/DL
Fri- BB Bench
Sat- Back/rear delts
 
Hyde said:
That sounds like it would grind me into the ground
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Lol, it's the same as it was before just different days.


The arms day and the back day are not high intensity, just extra volume for those muscles.


Not a huge fan of ME back to back, but I just don't have the time on Sunday to keep trying to train then.
 
ME Lower


Cambered Oly Squat: 145kg x 5

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Felt nauseous after this set and my quads were toast. Close stance squatting is for the birds.

Cambered Good Morning: 75kg x 8 x 3

This trashed my hams and low back.


GHR: BW x 13, BW x 10


And this wrecked my glutes. Barely got 10 lol.


Rollout: BW x 8 x 2

Abs were cramping lol.



Terrible first day back in the gym, got it all done in 60 minutes and it sucked balls. Heading off to work in a few minutes, and I expect that will suck after this.


Going to start adding volume weekly (to assistance) and every 3 weeks or so I will add another exercise.
 
joh408 said:
Cambered good mornings are fun stuff!
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Woo, fun is an adventurous word for that exercise hahaha. They're effective, and its fun to watch your friends do them, too.
 
herderdude said:
Woo, fun is an adventurous word for that exercise hahaha. They're effective, and its fun to watch your friends do them, too.
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Yeah, I wouldn't use fun.


I was seriously surprised by how difficult they were, especially at that light(ish) weight. I found today that they hit my erectors harder than a straight bar or SSB does.
 
ME Upper

CG Swiss Bench (no arch): 95kg x 4

a1. DB Low Incline Bench: 70 x 8 x 3
a2. WG Lat Pulldown: 100 x 12 x 3

b1. NG Chins: BW x 5, +25 x 5
b2. Band Facepull: Green x 25 x 2

Lateral Raise (run the rack): 35 x 6, 30 x 6 25 x 8, 20 x 8, 15 x 10 (nausea break, 45 sec) 12 x 10, 10 x 10, 5 x 12


Ouch.
 
Hyde said:
Training is looking good Jimbo. Especially for an hour
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Hopefully it stays that way.



I expect the Intensification sessions to last closer to 2 hours, but I really don't want the accumulation work to stray further than 90 minutes or so.
 
Lower today.


KB Swings: 16kg x 15, 24kg x 15
Split Squats: BW x 10 x 2


SSB Oly Squat: 126kg x 1, 100kg x 5 x 5 (4:12)


Deficit DL: 125kg x 3 x 5

RH: 100 x 15, 150 x 15, 200 x 15


Done. Not bad, was sucking serious wind after those squats. Went a little lighter than prescribed on the DLs since I'm using a stiffer bar and doing them from a deficit.


All I changed is my TM for them, instead of 90% it's closer to 80% (to account for stiffer bar and deficit).

Felt good, added a hold at the end and did all of them DOH (no hook)
 
w1. Pullaparts: green x 15 x 2
w2. Push-ups: BW x 15 x 2

CG Low Inc. bench: 63.5kg x 1, 56.5kg x 8 x 5

Arnold Press: 35 x 10 x 2

a1. Fat Bar Pushdown: 50 x 15 x 2
a2. Pec Dips: BW x 9, BW x 7

Weight moved well today on the Incline, may have been a little too conservative with my TM for that movement. Will hold out a week or two before deciding if I need to bump weight.

Had a nasty burn in my delts from those Arnold's, would've wanted another set but there was no way.


Tris were cramping pretty hard on the last set of Pushdowns.


Dips were meh, but I was pretty smoked by that point.
 
Back day!


T Bar Rows: 100 x 10, 115 x 10, 125 x 10

Meadows Rows: 60 x 12 x 2

Grenade Cable Row: 50 x 20 x 2

Rear Delt Pullapart: Red x 80, 50, 50, 20 (200 total)


Good pump, used the landmine handles I received this week. Liked them a lot, especially for the tbar rows. Grenade rows made my baby hands cramp lol.
 
Those grenades are awesome, though. Never tried them for rowing. Good call.

Diggin your split, too. I'm thinking about something similar as well
 
Sean1332 said:
Those grenades are awesome, though. Never tried them for rowing. Good call.

Diggin your split, too. I'm thinking about something similar as well
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It was hard, especially the higher rep stuff.


Bro, just go all out Westside. It's good for you.
 
Max Effort Lower

w1. KB Swing: 24kg x 15 x 2
w2. Split Squat: BW x 8 x 2

Back Extension: BW x 12


SSB Oly Squat: 148kg x 6

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Belt Squat: 180 x 12 x 2

RH: 100 x 15


Then I fought the urge to vomit for 15 minutes or so (don't worry, I won).

This was about 45 minutes total. Belt squats were absolutely miserable.
 
Great warm up routine. I'm stealing some if it. I'd like to see you up around 200# on that reverse hyper some time in the next 4-6 weeks if your spine can deal. Rule of thumb is half your best squat for 3x10.
 
herderdude said:
Great warm up routine. I'm stealing some if it. I'd like to see you up around 200# on that reverse hyper some time in the next 4-6 weeks if your spine can deal. Rule of thumb is half your best squat for 3x10.
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I had planned on 150 for the next two sets, but that first set ****ed me up with the pad pressing my already jacked up stomach lol.


I did 1 set of 15 @ 200 last week, it sucked balls.

christ83189 said:
What is RH?
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Reverse Hyper.
 
w1. Pullapart: red x 15 x 2
w2. Pushup: BW x 15 x 2

Rear Delt Pullapart: red x 20

Axle CG Bench: work to 95kg x 5

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a1. DB Bench: 65 x 10 x 3
a2. NG Pull-up: BW x 7 x 2, BW x 5

b1. Lateral Raise: 20 x 12 x 2
b2. Upper Back DB Row: 20 x 12 x 2

Lat Pulldown (triangle): 100 x 15, 90 x 10, 70 x 8 (no rest between sets)


Got it done in just under 60 minutes today. Also, this is the third time I've tried to update with this post, so hopefully it goes through this time.
 
Lower:


w1. KB Swing: 24kg x 15 x 2
w2. Split Squat: BW x 10 x 2

Back Ext: BW x 15


SSB Oly Squat: 126.5kg x 1, 100kg x 5 x 5 (3:38. )

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Def. DL: 125kg x 3 x 5

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Wanted more, but was hoping my deadlift bar would arrive before the workout so I waited around a little too long for it.


Still 45 minutes today.
 
Yeah, UPS pulled up as I was leaving so I ran out and put it in the house before heading to work.


Will probably pull some "heavy" singles after my main squat work on Monday to break it in.....
 
Weed eating the lawn earlier, wasn't wearing safety glasses, got hit square in the eyeball by something.


Still hurts some, and bright light makes it water. Been like 5 hours.
 
Dang man...if it keeps up you might wanna get in to see your optho or go to an urgent care (I'm not sure if they have a slit lamp or fluorescein though, so you may wanna call to make sure) to see if ya see if ya need some abx. Could have a corneal abrasion.

Wear safety glasses numb nuts.
 
jswain34 said:
Dang man...if it keeps up you might wanna get in to see your optho or go to an urgent care (I'm not sure if they have a slit lamp or fluorescein though, so you may wanna call to make sure) to see if ya see if ya need some abx. Could have a corneal abrasion.

Wear safety glasses numb nuts.
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Meh, I'll see how it feels tomorrow before I make that call.
 
Thats what i figured youd do but just wanted to throw it out there.
 
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