Jim's Powerlifting Training

Hyde said:
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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You watch it live? Im interested to hear about what kinda crazy **** you saw this weekend. I would love to go watch some of the strongman shît that goes down there someday. Shaw with that 560 stone and Haftor with the 100lb 15ft weight over bar. Some nasty deadlifting went down this weekend too.
 
jswain34 said:
You watch it live? Im interested to hear about what kinda crazy **** you saw this weekend. I would love to go watch some of the strongman shît that goes down there someday. Shaw with that 560 stone and Haftor with the 100lb 15ft weight over bar. Some nasty deadlifting went down this weekend too.
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I really want to go someday. I'm envious of you guys who live close enough to drive out there.
 
Only 5.5 hour drive, had someone to stay with free and unlimited access with my coach's bracelet (free to me), so no waiting til opening to get in or any ticket lines. Pretty much zero reason to pass that up!

Man it is a sight. Total freak show. One of the Heavyweight Amateur men ran a 900lb yoke 60ft in 9.38 seconds! Misha Koklyaev was judging Jessica on the circus db during the Pro Women's show on the Rogue stage and I sat with him backstage and he shook my hand. She cleaned and pressed a 120db 5x before she lost her mind and missed 3 more instead of staying focused lol. But she had 7 that day I'm certain. Out pressed and stone loaded some of the heavyweight pro women even (she's a lightweight).

Saw Ray Williams 1,052. Guy is insane. Watched some of the Pro men's events like the timber carry and CDB. It really is incredible in person, the lifting. The elbow to elbow expo is ghey, but worth the battle.

Saw Donny Thompson, Brian Carroll, Ed Coan, was backstage with Mark Felix, and the most awkward person to talk to was Matt Vincent - he was very cool but it's weird knowing so much personal stuff daily but not actually knowing him.
 
Hyde said:
Only 5.5 hour drive, had someone to stay with free and unlimited access with my coach's bracelet (free to me), so no waiting til opening to get in or any ticket lines. Pretty much zero reason to pass that up!

Man it is a sight. Total freak show. One of the Heavyweight Amateur men ran a 900lb yoke 60ft in 9.38 seconds! Misha Koklyaev was judging Jessica on the circus db during the Pro Women's show on the Rogue stage and I sat with him backstage and he shook my hand. She cleaned and pressed a 120db 5x before she lost her mind and missed 3 more instead of staying focused lol. But she had 7 that day I'm certain. Out pressed and stone loaded some of the heavyweight pro women even (she's a lightweight).

Saw Ray Williams 1,052. Guy is insane. Watched some of the Pro men's events like the timber carry and CDB. It really is incredible in person, the lifting. The elbow to elbow expo is ghey, but worth the battle.

Saw Donny Thompson, Brian Carroll, Ed Coan, was backstage with Mark Felix, and the most awkward person to talk to was Matt Vincent - he was very cool but it's weird knowing so much personal stuff daily but not actually knowing him.
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Super jealous. How much did you get to talk to Matt Vincent. He only lives about a hour from me sad hits a gym right by my house when he is in town, but I always miss it.
 
SilentSavage0523 said:
Super jealous. How much did you get to talk to Matt Vincent. He only lives about a hour from me sad hits a gym right by my house when he is in town, but I always miss it.
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Very little as we were about to go start warmups, but he definitely was super approachable - I think he must be used to followers being unsure how to approach. Snagged one of the new prints for the Arnold tho!

He's actually bigger and more jacked than he ever looks on camera if you can believe, and his voice is slightly higher. I was like damn I definitely see now how you're a world champ and have done a 1,000lb multiply squat. He has a serious frame.
 
Squat


Barefoot SSB: 108kg x 8, 118kg x 8 x 2
GHR: BW x 8 x 3, 7
GHD Situp: 25# x 7, 8, 6
SSB Split Squat: 48kg x 8 x 2

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Knee was sore today so I put the sleeves on for the squats.
 
Axle Strict Press: 55kg x 8, 50kg x 8, 6
Axle Push Press: 65kg x 2
Low Inc. Bench: 70kg x 10, 8, 7
Dips: +25# x 5, 4 BW x 8
DB French Press: 45 x 11, 40 x 9, 35 x 13, 9
Cable Front Raise: 20 x 10, 20 x 9 x 2
 
Deadlift: 160kg x F, 160kg x 1, 170kg x F

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Pulldown: 140 x 8 x 4
DB BO Row: 80s x 5, 6, 5
a1. EZ Upright Row: 65 x 12 x 2, 65 x 8
a2. EZ Curl: 65 x 8, 6, 2 (lol)
 
Pull was clean and bar position at start is good, but you need to shift back on the heels more at the start of the pull - shoulders were a tad fwd and knees as well. Load those hammies, Jimbo! That would have nabbed you 374 for sure tonight
 
Hyde said:
Pull was clean and bar position at start is good, but you need to shift back on the heels more at the start of the pull - shoulders were a tad fwd and knees as well. Load those hammies, Jimbo! That would have nabbed you 374 for sure tonight
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Thanks brother, I'll work on it some more next time they come around. Part of it may be that I'm just out of practice. And weak. Lol.
 
Legs

SSB Box Squat: 138kg x 3

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Belt Squat: 180# x 8 x 4
GHR: BW x 10 x 2, BW x 9 x 2
Hanging Knee Raise: BW x 8 x 3
 
CG Swiss Bench (against green bands): 45kg x 8, 55kg x 5, 45kg x 8, 5

DB Bench: 70 x 10 x 2, 70 x 8
Seated DB OHP: 35 x 15, 40 x 12, 40 x 10 x 2
Grenade Pushdown: 50 x 7, 40 x 10, 50 x 7, 50 x 8 x 2

TRX Triceps Pressup: BW x 8, 7, 6
Stretcher Pushups: BW x 15
 
Pull #2

DL (speed): 100kg x 2 x 3

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Chins: BW x 8 x 3
DB Row: 85 x 8 x 3
CG Cable Row: 120 x 12, 150 x 12 x 3
RH Row: 90 x 18 x 3
Alt. DB Curl: 30 x 10 x 3
EZ Curl: 25# x 50
 
Legs

Duffalo Barefoot Squat (sleeves, beltless): 175kg x 1

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Deadstop RH: 140 x 8 x 3
HKR: BW x 10 x 3
Standing Cable Crunch: 30 x 15, 40 x 15, 50 x 15
Back Extension (hold at top): BW x 12
 
21Mar17

Feet Up Duffalo Bench: 95kg x 3
Wide Duffalo Bench (feet up): 55kg x 10 x 4
Arnold Press: 40 x 6 x 3
Dips: BW x 10, 9, 8
Rope Spread Pushdown: 40 x 10, 30 x 10 x 3, 20 x 20

Did some yardwork Sunday evening and now my back is locked up. We'll see how it feels in a couple of days. Just doing my usual rehab/prehab stuff for now.
 
Sorry to hear about your back. Yard work (especially raking can f mine too).

The Duffalo bar... is it just bent, or is it a thicker grip bar as well?
 
wasme said:
Sorry to hear about your back. Yard work (especially raking can f mine too).

The Duffalo bar... is it just bent, or is it a thicker grip bar as well?
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I think it has the same dimensions as a TSB. A little thicker and longer than your typical barbell.
Hyde said:
Shoveling snow is a very real threat for me
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I think it was from pulling weeds, of all things. Feels significantly better now than it did yesterday. I'm thinking I should be ok in a couple of days.
 
NG Pull ups: BW x 10, 8, 6
Chinups: BW x 10
Triangle Pulldown: 110 x 8, 120 x 8 x 3
Triangle Seated Row: 130 x 12 x 4
EZ curl: 25kg x 14, 13, 13
Lat Stretchers: 40 x 25
 
Legs today. Back still isn't great, but it's definitely getting better. Usually loosens up after I get moving a bit.

DE Duffalo Box Squat: 105kg x 2 x 5
Belt Squat: 90 x 15 x 3
GHR: BW x 10 x 4
GHD Situp: BW x 8 x 3
RH: 90 x 12 x 2
Standing Cable Crunch: 60 x 8 x 3
 
Sunday

CG Dufallo Bench (feet up): 105kg x 1, 107.5kg x F
CG Pause Bench (feet up): 85kg x 6 x 2, 85kg x 5
Dips: BW x 13, 11, 8
Seated DB OHP: 45 x 12, 9
VBar Pushdown: 40 x 25 x 3
RD Pullapart: Red x 50
 
Pull today

DL: 140kg x 2

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DB Row: 85 x 8 x 3
Seated Cable Row: 150 x 15 x 4
EZ Curl: 30kg x 10 x 3
Triangle Pulldown: 120 x 10 x 2
-strip set: 120 x 10--100 x 5-- 80 x 5--70 x 8
 
Legs from Thursday

Duffalo BF Squat: 115kg x 8 x 3
Belt GM: 180# x 12 x 3
HLR: BW x 8 x 4
GHR: BW x 10 x 4
Rollout: BW x 10 x 2, BW x 7
 
Back

DL: 150kg x 1

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Weighted Chins: +10kg x 5 x 3
DB Row: 85 x 10 x 3
Seated Cable Row: 140 x 12 x 2, 140 x 10, 120 x 12 x 2
Hammer Curl: 25 x 10 x 3, 20 x 10
Back Ext: +10kg x 20
 
Oh, I did DE bench on Saturday. Guess I forgot to add it on here.


Heavy Legs today.

SSB Squat: 148kg x 3
GHR: +5kg x 10, 9, 8, BW x 12
Cable RDL (on belt squat): 90 x 12 x 2, 140 x 10
Rollout: BW x 8 x 3
Split Squat: BW x 50 (per leg)
HKR: BW x 10 x 2
 
Dude I did my 5 triples on the SSB today and whew it was a trip. That bar doesn't give you an inch.
 
09APR

Push (chest)

Inc. DB Flyes: 30 x 12 x 3
High Inc. Bench: 80kg x 2
Low Inc. Bench: 60kg x 8, 65kg x 8 x 2
DB Bench: 60 x 12, 60 x 10, 50 x 12 x 2
Straight Bar Pushdown: 70 x 10, 60 x 10 x 2
Chest Dips: BW x F x 2 (18 reps)
Pullaparts: Red x 25
Band Pushdown: Green x 50
 
10APR

Pull (vertical)

Lat Stretchers: 50 x 12 x 3
NG Chins: BW x t5, +5kg x 5, +10kg x 5, +15kg x 5
WG Pulldown: 110 x 12 x 4
EZ curl: 30kg x 10 x 3
Triangle Pulldown: 100 x 15 x 2, 100 x 12, 80 x 14
Poundstone Curl: Bar x 20
 
11APR

Legs (hams)

Cable SLDL: 140# x 8 x 3
DL: 130kg x 5 x 2

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GHR: +5kg x 9, +5kg x 10 x 2, +5kg x 8, BW x 8
Rollout: BW x 8 x 3
DB RDL: 50 x 20 x 2
GHD Situp: BW x 10, 9
 
So I've bumped my volume to 6x a week. Basically, I'm a srs bodybuilda now. Cutting some fat, then going to try and spend some time building some muscle and transition back into strength work.
 
Hyde said:
6x a wk is srs bidness!
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It builds character lol.

I'm basically just going back to what got me into the gym originally. Trying to build some muscle and using some BB intensity techniques. Hit every workout 2x a week with different emphasis each time. Basic progressive overload until it doesn't work, then change the angle and repeat.
 
Simple, effective, and proven to get you swole as furk. ?
 
Push 2

Strict OHP: 60kg x 5 x 2
High Inc. Bench: 60kg x 8 x 2, 60kg x 6
Arnold Press: 35 x 10, 30 x 12 x 2, 30 x 10
DB French Press: 45 x 9, 10, 9, 9
Lateral Raise (run the rack): 25 x 13, 20 x 10, 15 x 19, 10 x 15
Front Raise (run the rack): 20 x 14, 15 x 10, 10 x 12
 
Pull 2

Duffin Row: 80kg x 5, 90kg x 5 x 3
DB Chinese Row: 80 x 10 x 4
Swiss Cable Row: 140 x 12 x 4
Cross Body Hammer Curl: 30 x 8 x 5
DB Shrug: 90 x 12, 9, 8
High Pulley Upper back row: 60 x 15 x 3
Concentration Curl: 20 x 10 x 2 (assist with second hand as needed)


I'm gonna get swole one of these days.
 
Legs 2

Duffalo Oly Squat: 125kg x 6 x 3
Duffalo Oly Tempo Squat (3-1-3): 105kg x 5, 95kg x 6
HLR: BW x 8 x 3
Belt Squat: 140# x 20 x 2
Back Ext: +45# x 12 x 2

Seriously underestimated that tempo. Same thing next week, trying to add more reps/sets/weights. Will continue for 4 more weeks or so, then modify the approach (exercises, rep scheme, etc.)
 
16APR

Push (chest)

Inc. DB Flyes: 35 x 12 x 3
High Inc. Bench: 80kg x 3 (very, very hard)
Low Inc. Bench: 65kg x 8 x 3
DB Bench: 55 x 12 x 4
Straight Bar Pushdown: 60 x 10 x 4
Chest Dips: BW x F x 2 (19 reps)
RD Pullaparts: Red x 40
Band Pushdown: Green x 55
 
17APR

Pull (vertical)

Lat Stretchers: 60 x 12 x 3
NG Chins: BW x 5, +5kg x 5, +10kg x 5, +15kg x 6
WG Pulldown: 120 x 12 x 2, 120 x 6--110 x 6, 110 x 12
EZ curl: 30kg x 12 x 3
Triangle Pulldown: 90 x 15 x 4
Poundstone Curl: Bar x 21
 
18APR

10 minutes on the bike at lvl 10 setting after class today. It blew my quads up. Done ~1.5 hours before the workout. I will probably be doing 2-3 days of cardio a week. Ultimately, 3 30-45 minute sessions.

Legs (hams)

Cable SLDL: 140# x 10 x 3
DL: 140kg x 5, 2

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GHR: +5kg x 10 x 5
Rollout: BW x 10 x 3
DB RDL: 50 x 25 x 2
GHD Situp: BW x 10 x 2
 
jimbuick said:
Push 2

Strict OHP: 60kg x 5 x 2
High Inc. Bench: 60kg x 8 x 2, 60kg x 6
Arnold Press: 35 x 10, 30 x 12 x 2, 30 x 10
DB French Press: 45 x 9, 10, 9, 9
Lateral Raise (run the rack): 25 x 13, 20 x 10, 15 x 19, 10 x 15
Front Raise (run the rack): 20 x 14, 15 x 10, 10 x 12
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20APR

Cardio:
8 minutes on bike set to level 8
8 minutes on treadmill at 5.0 speed

Push 2

Strict OHP: 60kg x 6, 5
High Inc. Bench: 60kg x 8 x 3
Arnold Press: 30 x 12 x 4
DB French Press: 45 x 10 x 4
Lateral Raise (run the rack): 25 x 15, 20 x 12, 15 x 15, 10 x 20
Front Raise (run the rack): 20 x 15, 15 x 12, 10 x 20
 
Hey Jim, drop the link to that brawn log in here when you get it up and running. I wanna follow along, i trust your judgement.
 
jimbuick said:
Pull 2

Duffin Row: 80kg x 5, 90kg x 5 x 3
DB Chinese Row: 80 x 10 x 4
Swiss Cable Row: 140 x 12 x 4
Cross Body Hammer Curl: 30 x 8 x 5
DB Shrug: 90 x 12, 9, 8
High Pulley Upper back row: 60 x 15 x 3
Concentration Curl: 20 x 10 x 2 (assist with second hand as needed)


I'm gonna get swole one of these days.
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21APR

Pull 2

Duffin Row: 90kg x 5 x 4
DB Chinese Row: 80 x 12 x 4
Swiss Cable Row: 140 x 15 x 3, 140 x 12
Cross Body Hammer Curl: 30 x 9 x 5
DB Shrug: 90 x 12 x 2, 80 x 7 (left trap couldn't get as high so I lowered the weight)
High Pulley Upper back row: 60 x 20 x 3
Concentration Curl: 20 x 10 x 2

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jimbuick said:
Legs 2

Duffalo Oly Squat: 125kg x 6 x 3
Duffalo Oly Tempo Squat (3-1-3): 105kg x 5, 95kg x 6
HLR: BW x 8 x 3
Belt Squat: 140# x 20 x 2
Back Ext: +45# x 12 x 2

Seriously underestimated that tempo. Same thing next week, trying to add more reps/sets/weights. Will continue for 4 more weeks or so, then modify the approach (exercises, rep scheme, etc.)
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Duffalo Oly Squat: 125kg x 6 x 4
Duffalo Oly Tempo Squat (3-1-3): 85kg x 7 x 2
HLR: BW x 8 x 3
Belt Squat: 140# x 20 x 2
Back Ext: +45# x 12 x 2

Much harder IRL than it looks on paper...
 
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