Jim's Powerlifting Training

Hyde said:
Are you Cubing your program?
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Kind of, but not really.

I'm keeping to a Push/Pull/Legs 4 day split where I have a max effort, heavy effort, rep effort, and dynamic effort day each week. The exercises rotate through in that order, so whatever I do for ME on Sunday (which was deadlifts this week) will have a DE session at the end of the week when it comes back around on the 4th day.

I'm doing this instead of a more traditional conjugate split because I need more volume to build some muscle (because I am small and weak) and it gives me a little more heavy deadlift volume without sacrificing squat volume for it.

I had been kind of bouncing the idea around in my head for the last few months and decided to try it this way and see how it goes. If it doesn't work, I'll just move back to the traditional Westside style conjugate and do blocks where I replace DE with RE to build more mass.
 
DE Deadlift

Sumo: 315 x 1 x 6
Conventional: 315 x 1 x 4

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DB Row: 95 x 8 x 3
Pull-ups: BW x 7 (dead hang, chest to bar)
Triangle Pulldown: 90 x 10 x 5 (5 sec rest between sets, no letting go of bar)
EZ Curl: 55 x 12, 75 x 10

Plate Pinch: 20 x 35sec

Notes: deadlift felt pretty good today, trying to strengthen my grip so I can hold on to the damn barbell. Wasn't super fast, but setup felt solid and the weight moved well.
 
Hell yah. Get after it man.
 
ME Squat

Duffalo Front Squat: 345 x 1, 350 x 1, 355 x F

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GHR: +25 x 10, +35 x 10, +45 x 8
RH: 270 x 10 x 3
Back Ext: +45 x 11

Notes: pretty good. Goal was anything above 2xBW so I hit that. I think I quit early on the 355 set and could have finished that rep.
 
Mini session:

Band "Piston" Pushdown: Lights x 50 (per arm)

Cable FatBar Curl: 50 x 10, 40 x 10, 30 x 10, 20 x 10, 10 x 10 (drop set)

Pullapart x 25 x 2
 
Prowler Walk: 90 x 3 trips
Uni LP: 3pps x 10 x 2
Power Stance Leg Press: 4pps x 10

A1. Adductor: 5 x 15, 6 x 15
A2. Abductor: 5 x 15, 6 x 15

HLR: BW x 8 x 2

Notes: probably won't use the prowler very often; it gets caught on the rough concrete in front of my house too frequently. Nothing too hard, just a little extra volume today.
 
HE Bench

Comp. Bench against short green bands: 185 x 2, 175 x 3

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WG Bench: 155 x 10, 175 x 10, 185 x 10
Floor Press: 175 x 8, 185 x 8 x 2
Band Facepull: Reds x 25 x 3
DB French Press: 60 x 10, 70 x 8, 80 x 6
 
Extra press volume

Hoist Flat Press: 3 sets of 12
Hoist Incline: 2sets of 15
Lateral Raise (run the rack): 35 x 8, 30 x 10, 25 x 10, 20 x 10
 
RE Deadlift

Conventional: 140kg x 3, (+straps) 140kg x 5 x 2

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NG Chinup: BW x 8 x 2
DB Row: 100 x 8 x 3
Plate Pinch: 30 x ~13.5 seconds

Notes: couldn't hold the bar with my thumbs all tore up, so I added straps. Video is of the first set. Still working on grip strength each deadlift day. Will do some extra rowing and curling tomorrow.
 
You were making damn good progress for just starting sumo...are you ditching it or just training both variations?
 
DE Squat

Comp. Squat against choked lights: 225 x 2 x 8

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Hack Squat: 240 x 10 x 2, 260 x 10
GHR: Green Band x 8 x 3
 
ME Bench

Comp. Bench against 120lbs chain: 185 x 1, 205 x F, 190 x 1

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CG Duffalo: 195 x 5, 215 x 5, 225 x 4
DB French Press: 70 x 8, 80 x 8, 85 x 4

a1. Rope Pushdown: 50 x 10 x 2
a2. Band Lateral Raise: Greens x 12 x 2

Notes: tried to hit some DB pressing after French press, but didn't have anything left in me. More chain than I wanted, but I hadn't weighed them in a while and thought they were 20lbs for the pair not for each.

That explains why they got so hard so fast lol.
 
HE Deadlift

Conventional: 170kg x 3

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Pulldown: 130 x 12 x 3
DB Row: 95 x 8 x 3

1 Hand Plate Pinch: 30# x 18 seconds, 30# x 17 seconds

2 hand Plate Pinch: 50# x 45 seconds

Notes: Rodja, tried the underhand duffalo row. It sucks. All it did was spin and tear up my hands on its way out. Still working the grip every pull day.
 
Have you ever look into the Captains of Crush Grippers? I've recently gotten into grip strength training and those things are pretty gnarly.
 
CincyKiller45 said:
Have you ever look into the Captains of Crush Grippers? I've recently gotten into grip strength training and those things are pretty gnarly.
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I've thought about it. Crushing strength is a little different than holding strength though. They are on my short list of things I need to buy though.
 
RE Squat

SSB: 335 x 5

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Leg Press: 3pps x 10, 3.5pps x 10, 4pps x 10
GHR: +45 x 8 x 3

Notes: pretty good. Had planned on a few sets of 8 after the 5, but I overslept today and didn't have the time.

Will likely hit some extra volume work tomorrow.
 
DE Bench from Saturday:

Speed Bench: 200 x 3 x 8
CG Bench: 185 x 8 x 2, 185 x 9

a1. Front Raise: 45 x 10 x 2
a2. Pullapart: Green x 15 x 2

Lying Tri Extension: 3 sets
 
ME Deadlift today.

Sumo: 170kg x 1

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Lat Pulldown: 140 x 12, 140 x 10 x 2

Kroc Row: 105 x 14

RG EZ Curl: 45 x 20, 18, 20

2 hand plate pinch: 70 x 20sec

Meh. Deadlift "felt" fine, but nothing wanted to come off the ground today.
 
You showed me a link a while back that showed how to build a pulling platform that muffled the sound and vibration better. Do you still have that?
 
Duffalo Squat: 395 x 3

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RDL: 225 x 8 x 3
GHR: BW x 15 x 2
Standing Band Crunch: Light x 15, AVG x 15 x 2
 
Rep Bench

Bench Press (1" closer than comp grip): 205 x 5 x 5 (paused)

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WG Swiss Bench: 165 x 10 x 3
DB French Press: 65 x 10 x 3

a1. Inc. DB fly: 25 x 12 x 2
a2. Rear Delt Pullapart: Green x 20 x 3

Swiss Bar Tricep Death: 85 x 21 // 11 // 10

Notes: bench felt ok. The tricep death is just a flat Swiss bar bench with a rest pause. Each set was moving the grip width out one handle. Finish the set, move out one handle, and do the next set. Pump was unreal.
 
Saw Chris is having a "blemish" sale on some of his products. Still expensive.
 
tyga tyga said:
Saw Chris is having a "blemish" sale on some of his products. Still expensive.
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His blemish sale stuff isn't a huge savings from what I remember. He usually does pretty good black friday stuff I think (free shipping last year, which is a big savings).
 
DE Deadlift

Con: 335 x 1 x 4
Sumo: 335 x 1 x 4

Pendlay Row: 225 x 5 x 3
Shrugs: 225 x 8 x 2
NG Pull up: BW x 10 x 2, BW x 8

Notes: not bad. Position felt pretty solid. Played around with foot position to see what moved best. Nothing was super fast, but they moved well.

Squats tomorrow.
 
That's a strong pendlay. I e-mailed that guy about the TSS rack because it came down another $100 but he hasn't responded

You decided what stance you're using in your next meet?
 
tyga tyga said:
That's a strong pendlay. I e-mailed that guy about the TSS rack because it came down another $100 but he hasn't responded

You decided what stance you're using in your next meet?
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If he left a phone number, I would call/text. Or just wait a little and see what happens.

No idea. I'm leaning towards conventional because it has been more consistent.
 
jimbuick said:
If he left a phone number, I would call/text. Or just wait a little and see what happens.

No idea. I'm leaning towards conventional because it has been more consistent.
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Maybe I have to log in to see the number? I don't see it on the listing.
 
Duffalo Pause Bench: 245 x 1, 235 x 2
Duffalo CG: 185 x 5, 195 x 5 x 3, 205 x 5

a1. DB Flyes: 30 x 12 x 2
a2. Rope Facepull: 50 x 20 x 2

b1. EZ Bar Skullcrusher: 55 x 13, 9, 8
b2. EZ Bar CG Bench: 55 x 20, 15, 15

Rear Delt Pullapart: green x 30
 
Deficit Deadlift: 315 x 5 x 2

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WG Pulldown: 110 x 10, 120 x 10, 130 x 8 x 2
Kroc Row: 110 x 12
45 Degree Hyper: +25 x 12 x 2
 
Dynamic Squat yesterday.

Comp. Squat against greens: 275 x 2 x 6

TPB GM: 225 x 5 x 2
Hack Squat: 200 x 25 x 2

a1. Abductor: 40 x 20 x 2
a2. Adductor: 40 x 20 x 2

Notes: sumo + my wide squatting has been tearing up my hips. Now I remember why I never did that regularly.


ME Bench today.

Comp. Bench w/ 40# chains: 225 x 1
CG Bench w/ 80# chains: 185 x 2, 165 x 3 x 2
Grenade French Press: 40# x 8, 50# x 8 x 2 (chains connected to grenade)

a1. DB Bench: 60 x 30sec x 2
a2. Rear Delt Pullapart: Green x 15 x 3

Notes: pretty hot out today, but it wasn't that bad in the garage.
 
My garage was murder. It was all I could do to hit prescribed reps
 
Pullin from earlier.

2 Pin Rack Pull: 405 x 1
DB RDL: 90 x 6 x 2, 100 x 6 x 2

Seated Row: 160 x 10, 170 x 10, 180 x 10
Triangle Pulldown (3 sec eccentric): 110 x 12 x 2

Rollout: BW x 6 x 2

Notes: Not bad. Getting pretty close to the meet now. Hopefully, things come together on meet day. Found out my cousin passed away last night, so I will be driving out to Louisiana on Thursday for her funeral.
 
jimbuick said:
Pullin from earlier.

2 Pin Rack Pull: 405 x 1
DB RDL: 90 x 6 x 2, 100 x 6 x 2

Seated Row: 160 x 10, 170 x 10, 180 x 10
Triangle Pulldown (3 sec eccentric): 110 x 12 x 2

Rollout: BW x 6 x 2

Notes: Not bad. Getting pretty close to the meet now. Hopefully, things come together on meet day. Found out my cousin passed away last night, so I will be driving out to Louisiana on Thursday for her funeral.
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when's the meet again?

and sorry to hear...condolences.
 
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