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Jim's Powerlifting Training

Ill do your bio homework.... No papers though, those are all you.
 
jswain34 said:
Ill do your bio homework.... No papers though, those are all you.
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Thanks man, but I don't want you to lower my GPA. ?

The papers are always the worst part. This semester is heavy in that respect. Psych has 10 this semester, comp has 7, art has 3.

Guess I better get used to it though. My major is in History, so I will likely be writing a lot throughout my college career.
 
Haha, fair enough.

And yah, i fuggin hate papers. Are the psych papers just 1-2 pagers or something? I had to write a lot of papers for psych but they were just 1-2 page article summaries for the most part.

And yah, i have a feeling you're right on that. Id rather take a massive test than write a paper any day of the year.
 
jswain34 said:
Haha, fair enough.

And yah, i fuggin hate papers. Are the psych papers just 1-2 pagers or something? I had to write a lot of papers for psych but they were just 1-2 page article summaries for the most part.

And yah, i have a feeling you're right on that. Id rather take a massive test than write a paper any day of the year.
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The psych are a 2 page minimum. All of them seem to be related to a chapter in the textbook. The first is to find something in the textbook we find interesting and write about it while using a personal example of it.
 
Ewwwwww. That sounds horrible.
 
But then again, its psych, so you can pretty much find an example of anything. Write an example of training your dog and say it was classical conditioning. Or something about social norms and gender roles with the toy aisle at the grocery store. Shouldn't be too hard to bs.
 
Jim I'm not hating when I say this, but I noticed you mentioned warming up with an empty shoulderok - I was listening to Duffins recent podcast with Greg Walsh and they were saying most people use far too little weight to achieve the full benefits. Greg was saying he has most males START with a 10kg plate on the end and progress slowly from there.

I thought that was very interesting, because it definitely seems very counterintuitive to throw a 25lb plate on the end of a club and expect healthier shoulders. But he was talking about doing it with old guys especially even.
 
Hyde said:
Jim I'm not hating when I say this, but I noticed you mentioned warming up with an empty shoulderok - I was listening to Duffins recent podcast with Greg Walsh and they were saying most people use far too little weight to achieve the full benefits. Greg was saying he has most males START with a 10kg plate on the end and progress slowly from there.

I thought that was very interesting, because it definitely seems very counterintuitive to throw a 25lb plate on the end of a club and expect healthier shoulders. But he was talking about doing it with old guys especially even.
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Yeah, that was my first (and only so far) time using it. Ordered it on BF, but they were backlogged so the damn thing just showed up.

Not sure if I'm going to jump into 10kg, but I'll definitely add some weight after reading that.
 
I don't get much a benefit with mine emptied. Even one handed I'll have at least a 2.5-5# on there.
 
RegisterJr said:
I don't get much a benefit with mine emptied. Even one handed I'll have at least a 2.5-5# on there.
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Push it some and see if your shoulders get any better or worse.

Sorry if it sounds like I'm just using you as a science experiment; I just know you wanna bench and it would be curious to see if progressing the club any transfers to your ability to press laying down.
 
Push from yesterday

CG Inc. Bench: 80kg x 5
BTN OHP: 40kg x 8, 42.5kg x 8 x 2
DB Bench: 65 x 12 x 2
Straight Bar Pushdown: 50 x 10, 60 x 10 x 2
Shoulderok: empty x 10 x 2
 
Pull from yesterday:

Shoulderok Pendulum: 10# x reps

DB Rows: 85 x 8 x 3
NG Chins: BW x 5, +20# x 1, +45# x 1
Underhand Pulldown: 120 x 12 x 2
Overhand Pulldown: 120 x 11.5, 10
Vogelpohl Row: 50 x 20, 60 x 18
EZ Bar Poundstone Curl: 45 x 40
 
Legs:

SSB Aita Squat: 128kg x 5
Drop: 108kg x 8 x 2
RH: 180 x 15 x 3
GHD Sit-up: BW x 12

Now off to work. Muscular endurance in the lower body is garbage. Adductors were cramping after the work up set.
 
Push:

Shoulderok Pendulum: +10 x reps, +20 x reps

Strict OHP: 65kg x 3
High Inc. Bench: 60kg x 8, 70kg x 8, 7
Wide Bench Press: 60kg x 15, 65kg x 15, 12

Grenade Single Arm Bent Pushdown: 20 x 8 x 3
Shoulder Raise Circuit (Front/Back/Side): 10 x 15 x 2
 
Pull:

Con. DL: 140kg x 3 (DOH), 150kg x 2 (strap)
Chinups: BW x 9, 7, 7

Swiss Cable Row: 140 x 12, 150 x 12 x 3
EZ Curl: 45 x 10, 65 x 10, 85 x 8
 
What kind of ceiling clearance do you need to utilize the rok effectively anyway? I was pretty intrigued after that podcast, but don't fancy standing outside the apartment every other day twirling a club around.
 
Hyde said:
What kind of ceiling clearance do you need to utilize the rok effectively anyway? I was pretty intrigued after that podcast, but don't fancy standing outside the apartment every other day twirling a club around.
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Its a pretty long implement man. I don't want to guess a clearance height, but it would have to be pretty tall. I have 10ft ceiling as the lowest point where I do mine (my ceiling slopes).
 
wasme said:
Consistent work here for sure! I need to use my Shoulderok more.
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So far so good anyway. Hopefully, I can keep up with it as the semester goes on.


I've added a 4th lifting session now on Saturday. It just rotates through Push/Pull/Legs/Push/Pull/Legs/Pull/etc. I've done this mostly because I am not running or rucking regularly right now. I'm trying to do at least 1 a week, but it's easier to get motivated for a lift in my living room when I'm short on time than it is to run/ruck.
 
Hyde said:
What kind of ceiling clearance do you need to utilize the rok effectively anyway? I was pretty intrigued after that podcast, but don't fancy standing outside the apartment every other day twirling a club around.
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When I was in the garage, I'd stand outside and do them. In my basement, I very carefully do them with a 7.5 ft ceiling. I suppose I really should just go up and outside and swing to my hearts content (always scares the neighbours, mind you not quite like SLIPKNOT does haha!)
 
Push from Thursday:

Shoulderok pendulum: 20# x reps
Axle Feet Up Flat Bench: 85kg x 6
DB High Inc Bench: 50 x 10 x 4
EZ Bar Rolling Tri: 45 x 13, 15, 13, 11
EZ Bar Front Raise: 45 x 10 x 2
 
Feb 5 Legs

Duffalo Oly Squat: 105kg x 8, 115kg x 8
GHR: BW x 8, 7, 7, 6
HLR: BW x 8, 6
HKR: BW x 10

Feb 7 Push

Duffalo Bench: 85kg x 6
DB OHP: 40 x 12, 45 x 12, 50 x 8
Low Inc. Bench: 35 x 18, 16, 15
Band Pushdown: Green x 100

Feb 9 Pull

Shoulderok Pendulum: 20# x reps
HG Chins: work to 45# x 1
Lawnmowers: 90 x 6 x 4
Cable Row: 140 x 12, 160 x 12 x 2
DB Hammer Curl: 30 x 10 x 3
Band Facepull: Red x 30 x 2

Feb 12 Push

High Inc Duffalo Bench: 75kg x 5
Swiss CG Bench: 75kg x 8, 85kg x 7, 75kg x 8

a1. EZ Bar Skullcrusher: 65 x 8 x 2
a2. EZ Bar CG Bench: 65 x 16 x 2
DB Laterals: 20 x 20, 15
RD Pullapart: Green x 50

Feb 14

Swiss BO Row: 75kg x 5 x 5
Chins: BW x 8 x 3
Seated Cable Row: 150 x 12 x 3
EZ Bar RG Curl: 65 x 10 x 3
EZ Curl: 65 x 12, 10

Feb 16

Duffalo Squat (barefoot): work to 135kg x 3
Belt Squat: 140 x 15 x 3
GHR: BW x 8 x 3
Lying Leg Raise (dragon flag negative): BW x 7, 6
 
Legs

SSB Barefoot Squat: 68kg x 10, 98kg x 8, 118kg x 5, 138kg x 3

Belt Squat: 180# x 15 x 3
GHR: BW x 8 x 3
Lying Leg Raise (Dragon flag negative): BW x 5, 4, 5
HKR: BW x 11, 8

50 minutes today.
 
Push

CG Bench: 100kg x 3
Strict OHP: 60kg x 5, 55kg x 5 x 2, 55kg x 3
DB Bench: 60 x 12, 65 x 10, 7
Seated Lateral Raise: 20 x 12, 11, 10
EZ Bar Rolling Tri: 65 x 8, 9, 7
Grenade Pushdown: 20 x 50

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26Feb

Legs

Cambered Barefoot Squat: 115kg x 5, 135kg x 5
Cambered GM: 55kg x 10 x 2
GHR: BW x 8, 6, 6
RH: 180# x 15 x 2
Rollout: BW x 6


27Feb

Push

Swiss Bench: 85kg x 5, 95kg x 3
Standing DB OHP: 45 x 10, 50 x 8, 4
Dips: BW x 10, 8, 6
Fat Bar Push down: 60 x 8, 70 x 8, 5
Flat Flyes: 25 x 15 x 2
1 Arm Bent Pushdown: Red x 30
 
Pull from today

Axle BO Row: 55kg x 5, 65kg x 5, 75kg x 5 (2 resets for grip)
CS DB Row: 50# x 8 x 4
HG Chins: BW x 8, 7, 6
Axle Curl: 35kg x 8, 6
Vogelpohl Row: 40 x 50
Plate Curl: 50# x 15 (2 25# pinched together)
 
Legs #2

HiBar Barefoot Squat: 80kg x 8, 100kg x 8 x 2
Belt Squat: 180# x 10, 230 x 10 x 2
GHR: BW x 8, 10, 8
Toe to Bar: BW x 8, 7, 6
 
Push

Bench (thumb from smooth): 115kg x 1
CGBP: 100kg x 3, 80kg x 8 x 2
Low Inc. DB bench: 35# x 60 seconds
DB Lateral Raise: 20 x 15 x 2
Band Pushdown: green x 100

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Pull

DL: 160kg x 3
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Duffin Row: 120kg x 2
DB Row: 90 x 8 x 3
WG Pull down: 120 x 12, 11, 7 RP 110 x 3

EZ curl: 65 x 10, 75 x 10, 9
 
So how about that Duffin performance at the Animal Cage?? 915 squat, rowed 600x2, and pulled 885 in like 5 minutes
 
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