Jim's Powerlifting Training

Sorry for your family's loss Jim
 
Sorry Jim. Be safe and take care man.
 
Got a few days worth of updates coming:

Friday (did thursdays rep squat work):

Duffalo Front Squat: 285 x 4 x 3
Duffalo Comp. Pause Squat: 285 x 5, 305 x 5
Elevated GHR: BW x 8 x 3
Rollout: BW x 8 x 2




Saturday, DE Bench:

Comp. Bench: 225 x 2 x 6, 205 x 2 x 6
Comp. Lilly Bench: 185 x 8, 205 x 6
Hoist Flat Press: 6 x 12, 8 x 12, 9 x 12
Hoist Shoulder Press: 7 x 15, 11
VBar Pushdown (Hoist): 12 x 10 x 2, 12 x 9




Today, ME Deadlift


Conventional (ODB): 180kg x 1
RDL: 140kg x 4 x 2
Cable Row: 160 x 10, 170 x 10 x 3



Notes: that was my last ME pull before the meet. It moved slow and generally looked like crap. It felt ok though. The rest of my deadlifting until the meet will be to hone in on technique. I will pull something around my opener (160-170kg) after my last max squat (next Sunday).

Hopefully, everything comes together on the platform. I am honestly not feeling great about the deadlifts right now.
 
Squatted Tuesday.

GCB Comp. Squat: 350 x 2
Belt Squat: 180 x 10, 230 x 10, 270 x 10
GHR: +25 x 7, 6, BW x 8
HLR: BW x 8 x 2

Back was a little sore from work, so I used the cambered bar to keep the weight lighter. Had planned to do some GMs, but decided that wasn't the best plan.
 
Benched today.

Duffalo Comp. Grip: 215 x 3 x 5
Duffalo Max Legal: 145 x 8, 165 x 8, 185 x 8
Straight Bar Pushdown: 50 x 5, 70 x 5, 80 x 5 x 3
RD Pullapart: Green x 25 x 3
DB Skullcrusher: 20 x 11, 12, 10
 
Deadlifts today

Con. DL: 130kg x 1 x 6
HG Chinups: BW x 10 x 3
Duffin Row: 110kg x 3 x 3
Lat Stretcher: 60 x 20, 70 x 15
Band Facepull: Green x 25 x 2
 
You in a safe area? I guess it's a plus you still have Internet
 
RegisterJr said:
You in a safe area? I guess it's a plus you still have Internet
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My area usually stays pretty dry. We don't have any standing water in my street yet anyway.

The drainage ditch(or whatever it is) in the back of the neighborhood has reached max capacity though, and we are still supposed to get 48hrs of rain.

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Well, the floods haven't ran us out yet, so here is some legs and ****.


Comp. Squat: 190kg x 1
Con. DL: 150kg x 1
GHR: +10kg x 5 x 5

That is it. That is a gym PR on squat, so that is good news. Deadlift still feels like garbage.
 
All I got buddy

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These are 2hr weigh ins tho
 
In fairness, you may be swept away by then.
 
When I cut that weight for my last meet I found a duffin article (i think thats who it was) that literally laid an entire protocol out.

Here it is: Invalid Link Removed
 
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^^pretty decent breakdown...

how consistent has your water intake been the last month or so? ...I honestly think with a couple hot baths, you'll make weight pretty easy, long as your diet is in check.
 
Yomo said:
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^^pretty decent breakdown...

how consistent has your water intake been the last month or so? ...I honestly think with a couple hot baths, you'll make weight pretty easy, long as your diet is in check.
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I have been hovering between 167 and 169 on my scale, so I don't need to do much. I would like to be at 163 or so on my scale to ensure I make the cutoff on a more accurate scale.
 
Nice squat! What's the pic? Water damage to the car?

I do a variant of that Kabuki article with less mineral manipulation and cut off food/water sooner. Gf does the same in conjunction with hot baths to get from up to 152 to 140.

Low carb starting Monday. I drink 2 gal Sunday, 2.5 next 2 days, 3 gal Wed, then on Thursday I have 8oz coffee and up to 12 oz water mixed cold in the morning, cut off by 9:30am. Only meal that day, consumed also by 9:30, will be 4-6oz unseasoned chicken breast and some plain almonds. A couple servings of pb later if I want but last water is done basically 24 hours out from the weighins from 9-10am on Friday.

Then it's all simple carbs like rice, Gatorade, pedialyte, lots of soy sauce and potassium tabs, low fats. I get at least 800g carbs and 2 gallons of fluid that day and it all comes back on plus some. Calories and protein won't matter so keep fats moderate or low til you've got at least 2/3 of your weight back.
 
Hyde said:
Nice squat! What's the pic? Water damage to the car?

I do a variant of that Kabuki article with less mineral manipulation and cut off food/water sooner. Gf does the same in conjunction with hot baths to get from up to 152 to 140.

Low carb starting Monday. I drink 2 gal Sunday, 2.5 next 2 days, 3 gal Wed, then on Thursday I have 8oz coffee and up to 12 oz water mixed cold in the morning, cut off by 9:30am. Only meal that day, consumed also by 9:30, will be 4-6oz unseasoned chicken breast and some plain almonds. A couple servings of pb later if I want but last water is done basically 24 hours out from the weighins from 9-10am on Friday.

Then it's all simple carbs like rice, Gatorade, pedialyte, lots of soy sauce and potassium tabs, low fats. I get at least 800g carbs and 2 gallons of fluid that day and it all comes back on plus some. Calories and protein won't matter so keep fats moderate or low til you've got at least 2/3 of your weight back.
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Thanks man, and yeah, the 2006 got flooded out. I might be able to save it, but it is looking like a total loss (which blows because I literally just paid the damn thing off, so no flood insurance).



How much weight do you usually cut that way?
 
Benched yesterday.

Comp. Bench (TNG): 260 x 1
CG Bench (paused): 225 x 2 x 4
Rope Facepull: 50 x 15, 60 x 15
Straight Bar Pushdown: 70 x 6, 80 x 6, 90 x 4

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jimbuick said:
Thanks man, and yeah, the 2006 got flooded out. I might be able to save it, but it is looking like a total loss (which blows because I literally just paid the damn thing off, so no flood insurance).



How much weight do you usually cut that way?
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Hopefully you can recover it. You didn't have any water spill into your home though did you?
 
jimbuick said:
Thanks man, and yeah, the 2006 got flooded out. I might be able to save it, but it is looking like a total loss (which blows because I literally just paid the damn thing off, so no flood insurance).



How much weight do you usually cut that way?
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Dang that blows man.

7-10lbs. I should mention you need to start getting sodium low on Tuesday and out of your diet on Wednesday. If I spend some time in a hoodie driving to the weighin with full heat blasting I can drop several lbs that way too, but that is a truly awful drive (and precarious without a hydrated driver).

Gf will take an extremely hot bath with a bag of Epsom salt in the tub and a bottle of rubbing alcohol mixed in, after rubbing her skin in Albolene makeup remover, and we will do soak cycles as long as she can tolerate then swipe her off with a credit card instead of toweling off so she can't reabsorb the water. We will do that very late at night or early weighin morning to minimize time dehydrated for health concerns. But that is for cutting like 10%+ BW and significantly more miserable/dangerous than just cutting off food and water for 24 hours after a water load/sodium+carb depletion.
 
Ps you need to have a partner for the baths to ensure you remain conscious and to shut it down if you require medical intervention. I don't recommend it to anyone and you certainly won't need it in your case. It is hard on the body.
 
Yesterday's leg workout went well.

Comp. Squat: 385 x 2
Comp. DL: 120kg x 1
Belt Squat: 4 sets of 5
Elevated GHR: 3 sets
RH: 2 sets
 
Speed Squat today

Duffalo Comp. Squat: 90kg x 1 x 4
Pulldowns: 3 sets of 10
Band Facepull: Green x 15 x 3
Seated Row: 3 sets of 12
GHD Back Extension: 3 sets of 12
 
Tomorrow is my last real workout. Will hit an easy double with my bench opener and some upper body work and then I shut it down for the week and work on recovery and mobility.

Openers sent in at 177.5/105/170.
 
Made weight, was right around 162. Ate some bananas, greek yogurt, and an egg white omelette. Drinking Gatorade mixed with water.

Will do some band work in an hour or so before we go get some sushi.
 
Beverly hit an easy PR with 97.5kg (215lbs)

I hit 195kg for my second and they took 207.5kg from me in the hole right when it started moving (head judge said it came back down, but I don't see it). Oh well. I probably should have taken 205kg because of the way 195kg moved.

On to Bench (bleh).
 
A little late, but finish strong dude! Hit some heavy pulls!
 
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