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Jim's Powerlifting Training

jimbuick said:
Effort Squats at Flex Fitness here in Holland. Not a bad place. Had to walk out squats like a peasant though.

SSB Squat: 325 + blue bands (seemed similar in thickness to light bands) x 2 (failed 3rd rep)

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Nice job on those banded squats... I have a SSB. Don't use it enough.
 
Yomo said:
I missed out on a used Crepinsek a few months back....still pissed @ myself for it. Good work.
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I've never used that one. I've heard good things, but I'm happy with my Elite bar.

I actually thought I'd be going heavier tbh. When I did 285 it flew like speed work, but that extra 40lbs made a bigger difference than I expected.
 
Rep bench today, forgot my book so can't remember all of the weights.


Feet Up Bench Press: 175 x 8 x 3
Inc. DB Bench: 60 x 12 x 2, 60 x 7
Rear Delt machine: 3 sets of 15
Hammer Strength Chest Press: 3 sets of 8
Seated OH Tricep: 3 sets of 15
Pec Dec: 1 set of 25

Notes: benching at a commercial gym is awful. Skinny pads, slippery upholstery, etc. So glad I don't have to do that often.
 
Welcome to my everyday bench life lol. It is horrible. Benches are usually short too and kill my leg drive. One trick that i figured out for the skinny (edit: i meant slippery, 14 hours of driving turned my brain to mush) bench problem is to lay down a mat (like the ones people use for "abs" at commercial gyms, basically a yoga type mat) on the bench where your shoulders/traps contact the pad, it gives you a bit more traction.
 
jswain34 said:
Welcome to my everyday bench life lol. It is horrible. Benches are usually short too and kill my leg drive. One trick that i figured out for the skinny bench problem is to lay down a mat (like the ones people use for "abs" at commercial gyms, basically a yoga type mat) on the bench where your shoulders/traps contact the pad, it gives you a bit more traction.
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I can't even imagine trying to bench heavy on that. Hell, it even messed my wife's shoulder up with light weight.
 
People do that on our EFS comp benches and I'm like...wtf is wrong with you? This IS comp height. Why are you adding padding you pusc?!
 
Hyde said:
People do that on our EFS comp benches and I'm like...wtf is wrong with you? This IS comp height. Why are you adding padding you pusc?!
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Those skinny benches are the devil. The EFS benches are nice though, but they are so damn expensive!
 
DE Deadlift

Deads: 265 x 1 x 6
CSR: 2 x 8, 1 x 10 (+hold)
Cable Row: 3 x 15
Hammer High Pull: 2 x 10
Hammer High Side Pull: 1 x 15
Preachers: 2 x10
Seated DB Shrug: 1 x 15 (+hold)
 
Just got back from too long of a trip too Ann Arbor for some gym equipment. Ended up nabbing a Rogue Westside Bench, a little under 2000# of York and Ivanko plates, Rogue Trap Bar (that thing is a beast!), and a Nebula Leg Press (been hunting for that for a long while!). Not a bad day at the office.
 
Hyde said:
Gym is going to be pimpin'
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Some of it is going to be stored for now because of space constraints at the house, but when I get a commercial space it will be phenomenal.

I think I have enough shed space to set the leg press up. The bench will be stored. I'm picking up a monolift in Chicago on Sunday and that will be stored too.
 
Just finished training with Jared out at Jakked. I was running a little behind in the truck so we didn't get started til 10 or so.

Pretty good session. Squat felt strong. Did some yoke walks. They still suck.

SSB Squat: 360 x 1

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Then GHR, yoke runs, and the 63 degree leg press.
 
Good liftin with ya buddy. Hope to do it again sometime. Let me know where you ended up going for the deep dish!
 
jswain34 said:
Good liftin with ya buddy. Hope to do it again sometime. Let me know where you ended up going for the deep dish!
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We decided to just get the mono first to knock it out of the way so we could really sit down and eat without rushing. Just ordered at Giordano's a little while ago.
 
Hey I had to roll with the dice I was given lol

Wish you guys could have come on OUR trip! You would have approved
 
Hyde said:
Hey I had to roll with the dice I was given lol

Wish you guys could have come on OUR trip! You would have approved
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I was actually in Ann Arbor the day before. If I was up there for myself I'd have gone to the comp, but I was visiting my uncle and didn't wanna ditch him the day before I left to come home.

Ended up leaving Holland at 6 (3 hrs sleep) and driving to Jakked. Then I trained, loaded a mono, and then ate before I headed to Cedar Rapids. Loaded up 2500# of dumbbells and hit the road until 2AM. Slept at a truck stop until 6 and hit the road. Got home a little after midnight.

Now, I'm unloading it all lol.



The point of that post? My day sucked worse, but I still went out and trained at Jakked.
 
Hahaha.

Man, im sorry I couldnt help you load that mono, truly. If you would have given me a bit of a heads up i may have been able to finagle my way out of the family party.

Whatd you think about Giordano's?
 
jswain34 said:
Hahaha.

Man, im sorry I couldnt help you load that mono, truly. If you would have given me a bit of a heads up i may have been able to finagle my way out of the family party.

Whatd you think about Giordano's?
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It actually wasn't that bad. It came apart into 5 pieces and moved pretty easily. It is probably better that you dipped out because it took way longer than I had hoped. The bolts were larger than anything I owned so I had to run to a couple of hardware stores to find the right size.

The pizza was phenomenal. Very possibly the best I've ever had. The wait time was not phenomenal lol.
 
HE Bench

Swiss Bar: 215 x 4
Extra Close Swiss: 125 x 10, 145 x 8, 155 x 8

a1. Facepull: 50 x 20 x 3
a2. Lateral Raise: 20 x 15 x 3

Grenade Pushdown: 60 x 8 x 3
 
RE Dead

Trap Bar: 260 x 8, 280 x 8 x 2
Pullup: BW x 8 x 2
Seated Row: 180 x 8 x 4
One arm grenade Pulldown: 60 x 12, 70 x 12
Hoist Cable Curl: 8 x 12, 10 x 12 x 2
 
Platform looks dope, Jim.

Man, I can't wait until we build lol I want my home gym... bad.

How'd you like the TB deadlift?
 
tyga tyga said:
Platform looks dope, Jim.

Man, I can't wait until we build lol I want my home gym... bad.

How'd you like the TB deadlift?
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Yeah, I finished coating it a few hours before leaving for the airport. Just built the two plate racks (the one picture and one more for the garage) yesterday, and I should have the mono put together in the garage tomorrow.

I also picked up a nebula leg press and got it put together on Wednesday. Painted the new rack and got the dumbbells moved into the house on Tuesday. I have the dumbbells up to 150 now, but the 150s are staying in the garage and bracing the monolift for now.

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I'll have to repaint the new dumbbells to match here soon.


The trap bar is fine. I have to really focus on pushing my hips back with it to avoid squatting it up. The one I got is an old school Rogue TB1 so it is 80# empty lol. The thing is a beast.
 
Did some DE squatting today.

Comp Squat (against greens): 225 x 2 x 6
Leg Press: 10 x 5
GHR: BW x 12 x 3
RH: 230 x 10, 180 x 10 (forgot to put my weight back on, oh well)
Standing Band Crunch: Average x 12 x 2

Notes: Good day. Was pretty steamy in the garage today. Probably could have gone a little heavier on the squats, but I decided to just move faster instead. Got the monolift put together last night so decided to go ahead and squat out there. Hit some leg presses before coming back into the A/C and doing some more assistance work. My wife accidentally dropped my phone today, so I will have to wait for a new one to come in the mail. Hopefully, that comes in soon. ME Benchin' tomorrow.

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ME Bench from Sunday.

Duffalo Bench: 235 x 1, 205 x 5 x 3

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Feet Up CG Duffalo Bench: 185 x 5, 165 x 8 x 2

Facepulls: 50 x 25 x 3
Band Push down: AVG x 10 x 4


Heavy deadlifts tomorrow.
 
Heavy Deadlifts today.

Conventional: 160kg x 2 (beltless), 170kg x 1
Sumo: 160kg x 3 x 2, 160kg x 5

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Swiss Pulldown: 160 x 8 x 4
Cable Row: 170 x 12 x 3
DB Curl: 30 x 12 x 3

Notes: sumo felt surprisingly good. Maybe I'll push that and see if I can't pull some weight at the meet with the cheater stance, especially since conventional has felt like garbage for a while now. Lost a bit of thumb meat on the first set of sumo so I had to strap up for the last 2 sets.
 
Rep squats today.

SSB Squat: 295 x 6 x 3

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GHR: BW x 10 x 4
Belt Squat (wide stance): 180 x 12, 230 x 12 x 2
RH: 230 x 12 x 3
Rollout: BW x 10 x 2

Notes: my poor little legs.
 
How's the mono? You find a big difference between the SSB and High bar?
 
tyga tyga said:
How's the mono? You find a big difference between the SSB and High bar?
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I like having it because of the height adjustment more than anything else.

Yeah, big difference for me. It is a lot harder on the upper back and seems to translate better to deadlifts than a high bar does for me. Plus, it is easier on my wife's shoulder so we end up using it a ton.
 
Saw it on the IG already, set up is sick man. You end up finding another plate along your journey home?
 
DE Bench:

Bench Press (3 grips, against greens): 185 x 3 x 9
Pin Press: 185 x 5 x 3
CG Bench: 185 x 8, 190 x 7, 8

Standing DB OHP: 45 x 12 x 2, 45 x 10

a1. Hoist Shoulder Press: 5 x 20
a2. Hoist Incline Press: 7 x 12
a3. Hoist Flat Press: 7 x 10
 
Your setup is sick. I wish I had your budget for gym equipment
 
ME Deads

Sumo: 170kg x 1, 190kg x F, 185kg x 1

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Triangle Grip Pulldown: 140 x 10 x 3
Facepull: 50 x 25 x 2
Hoist Mid Row: 7 x 15, 9 x 15, 12
Hoist Curl: 6 x 25

Notes: DL felt ok. Heaviest I've pulled in a while. Lockout is weak with sumo, which is funny because that is usually the strongest part of the lift for my conventional pull. I still have some time to work on it, so we shall see.
 
HE Squat

Duffalo Front Squat: 325 x 2

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Duffalo Pause Squat (beltless): 285 x 6 x 2
GHR (against red band): BW x 10 x 4
RH: 230 x 12 x 2

Notes: probably a PR on front squat today. I think the heaviest I ever did was 325 x 1 when I was doing strongman and weighed closer to 200#. Goal was 3 plates, so I met that. Probably could've gone heavier if I had skipped that weight though.
 
Big front squat Jim, especially at your current weight. You don't wear knee sleeves at all do you?
 
tyga tyga said:
Big front squat Jim, especially at your current weight. You don't wear knee sleeves at all do you?
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I only wear them on squat if my knees are sore. Outside of that, I use them mostly for strongman work.

In fact, now that I am thinking of it, I believe that 325 x 1 I did before was with my EFS Heavy sleeves on.
 
RE Bench

CG Bench: 215 x 6


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DB Bench: 65 x 45 seconds, 35 seconds (damn)
Rear delt raises: 20 x 12 x 3
JM Press: 95 x 8, 115 x 8, 135 x 8
Cable Spread Pushdowns: 30 x 15 x 2

Notes: Rep day is changing for the hard meet prep. I will be using my rep day to hit a 6-10RM on something more challenging than the competition lift until meet week. This is a bit of a change for me, so we will see how it works out.
 
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