Jswain's training log for powerlifting

jswain34 said:
Makes sense. How do you feel doing 2 weeks of RDLs and then DE the week before heavier sumos to try to keep the movement somewhat fresh and also deload my L5-S1 some before heavy sumos 2 sessions later? Seems like that’d make sense but i always want to try and accomplish so many different things at once that nothing actually gets done.
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I do speed (lower weight and volume) every 3rd week on deads because I can not tolerate working it hard weekly. The fastest way forward for me is to practice weekly but recover from the heavier sessions. DE let’s me do both.

So yes I think it’s a fine plan.
 
Week 6 day 4

Wu:
Dyn stretch

GHR: bw x12x3
Ss/
Pallof: 50x8/3x2 for 1 set, 35x10/5x3 for 2 sets

Rope pull through: 80x20x2
Ss/
Long rope facepull with ER: 25x15x2

•RDL (4x8)
135x8
(*+ band choked around center of bar wrapped around a db in front - pulling the bar away*)
185x8
225x8
275x8
315x8
(*+ loose belt*)
315x8x2
(* remove band*)
315x8

Ss/

•Hanging leg raise (2x12
Bw x12x2

•Zercher Box Squat (3x8) (*beltless*) (* slightly above parallel box*)
WU: 95/135/185/225x8
Work:
255x8
275x8 (video)
295x8

•Suitcase Carry (70% x max distance in 1 min)
(245x0.7 = 171, 275x0.7=192)
70x 50 ft per arm
110x “ “
140x “ “ x2
170x max distance in 1 m
R: 2.5 lengths (125 feet)
L: 2.5 lengths (125 feet) to match R. I got here in just less than 40s.

Discrepancy between L and R is obvious.

RDLs felt a little strange since its been so long. That band trick works like a charm in helping you realize the bar is getting out in front of you. I was between doing that and wrapping a band around my hips with it pulling them backwards to really help me get a good contraction at lockout. Jury is still out on what i go with.

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Looks easier than it felt. Slowly working my way up on these. Last 4 week cycle i stopped at 275 on the top set, so gains are being made.
 
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W7 day 1

WU:
1. Dyn stretch
2. 3 rounds:
A1. Band over and back: MM x10x3
A2. Long rope facepull: 25x15x3
A3. Band pull apart: mini x12x3
3. 2 rounds:
B1. GHR: bw x12x2
B2. Pallof: 30x10/3x3x2
4. Db hammer curl: 25x15x2
Ss/
5. Goblet squat: 50x10x2

•10” Log C&P (x3@10)
70x8
100x5
130x5
160x5
185x3@ easy - feeling good.
(+ Cerberus red elbow sleeves)
200x3@ easy
(Long break - buddy came over and we got to talking)
[email protected]
230x3@9 *PR* hell yah.

Originally put 225 on but then said fuk it and went for 230. Took the PR and moved on. Clean felt fantastic - finally getting the hang of the spider position then breaking that position and rolling it up my torso “comfortably”.

•Standing strict log pin press (coming to full stop on pins which i think is probably assumed but just making sure)
140x5
160x3
180x1+ —> x 7 with a fail half way up on the 8th rep.

•Rocky PU (4x8)
Bw x8x4 first time ive made it through all the sets and reps in the 20 weeks ive been doing this program.

Ss/

•DB Rollback tri ext (3x10) (lower to shoulders back above head to just above shoulders roll back then ng press - continuous rolling movement)
40x10
45x10x2

•Db Spider curl (2x10)
30x10x2

•Inc fly (2x10)
Monster minis choked around rack posts: x10x2
 
Yeah buddyyyyyyy! Nice work. Gotta love a lifetime best. I also have really been liking the rolling tri extensions.
 
Hyde said:
Yeah buddyyyyyyy! Nice work. Gotta love a lifetime best. I also have really been liking the rolling tri extensions.
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No doubt there man. Felt great. As shitty as my bench has been going my OP is the lift thats had the most forward momentum going for it. Could just be me getting better at the skill since its relatively new for me still, or maybe my bench is due to turn around and follow suit soon. We’ll have to wait and see.

I had been doing them with the viper bar and doing more of a skull crusher then extending back overhead and my elbows weren’t really digging it anymore. So yesterday i changed it up a little bit and kept the dbs just above my shoulders (lowered down next to ears) then just rolled back up into a press and i found that to be much more joint friendly.
 
Some great training going on, congrats on the lifetime PR!

As far as people only bothering you during EMOM's and other intense workouts, it is because those are the ones that grab peoples attention. Obviously hard work gets people's attention because it is not that common in the gym. People have become so egocentric that it really doesn't have to do with how it inconveniences you. If they think it is interesting they will interrupt you so long as they get to satisfy their curiosity about what you are doing...
 
congrats J, strong OH work! ...any correlation between the progression of your OH work and flat bench work in the past?
 
Yomo said:
congrats J, strong OH work! ...any correlation between the progression of your OH work and flat bench work in the past?
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As far as I know, no. But i havent consistently trained overhead since my first few years of training when running 5/3/1. So not really enough data to say in all honesty.
 
Week 7 day 2a 9/10

Wu:
Dyn stretch
2 rounds of:
A. Ghr: bw x12x2
B. Rope pull through: 75x15x2
C. Pallof: 25x10/5x3x3

* sumo DL (65-80% x 6-10x3-4; 345-430)
135/225/275x5
315x5
(+ belt)
365x10
385x10
405x8

•Front Squat (65-80%x8-12x2-3; 195-235)
95/135/165x6
195x12
215x8

Week 7 day 2b (9/11)
Was supposed to get up this morning to go in for Rfess and seal rows as i was trying to start breaking it up into two sessions so i didnt have to wake up so early but could still get some more workouts in consistently. Yesterday went great, today I slept through my alarm.
 
Week 7 day 1

Shorted myself on time again this morning, turned out unnecessarily but thats besides the point. Got some decent work in anyway.

1. Circuit, 3 rounds:
A. Band dislocations: x10x3
B. Pull aparts: x12x3
C. Long rope face pull full ER: 25x15x3

2 GHR: bw x20

•Comp bp (215x3x6 EMOM)
45/95/135x5
185x3
215x3x6 60s rest

Ss/

Swede PAs: mm + mini x15x2
Rusin PAs: mm x12x2

•NG Viper bar cgbp (195x3x4 EMOM)
160x5
195x3x6 60s rest

Ss/

•1/2 kneeling pron to ng row
Pro light x8
Avg x8x3

•Monster mini band pushdown
(choked around crossbar, one hand each side): Mm x15

Unil x15

Quick session, better than nothing. Actually basically got all of the rxd work in if you count the facepulls from warmups and sets with bench in place of duffin UR rows.

The band rows didnt feel quite as good as the cables usually do. I like that stretch that I get with the cables, but the bands did give me a tighter contraction. I bet choking a light band around the cable station and holding it as well as the cable handle would provide a damn good stimulus.

New gym scale: post workout bw in compressions and socks = 236.5.
 
Nice work J!
 
Hyde said:
I take it they didn’t have a cable station?
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They did. I was just in a rush and choking a band around the rack and doing my rows in between viper bench sets was much faster than going back and forth from one side of the box to the other and using the cable station.

SkRaw85 said:
New gym altogether or just a new scale?
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Sorry, i see how that could be misleading. Just a new scale. The digital one took a shît a few weeks ago (I honestly dodnt always trust the thing either - some days youd be 10lbs less it seemed) and they just got around to replacing it with an old school balance beam scale. So much more trustworthy.
 
I gotcha. I never feel like I get much muscle work from bands (vs cables). I mainly only use them out of necessity or if I want to promote recovery vs damage.
 
Hyde said:
I gotcha. I never feel like I get much muscle work from bands (vs cables). I mainly only use them out of necessity or if I want to promote recovery vs damage.
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I get nice lat activation from straight arm stuff with bands but not so much any type of rowing activity.
 
jimbuick said:
I only like banded rows with a really heavy band, a paused squeeze, and high reps.
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I am sure that is my problem, I do not have a really heavy band. I got the Mountain Dog pack about 2-3 years ago but time to replace... looking at the pro pack from elite, can you recommend any comparable options that might be more affordable to get a nice set?
 
MrKleen73 said:
I am sure that is my problem, I do not have a really heavy band. I got the Mountain Dog pack about 2-3 years ago but time to replace... looking at the pro pack from elite, can you recommend any comparable options that might be more affordable to get a nice set?
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All of mine are EFS.
 
I want to get some strong ones, some i can do some of the hanging stuff for the lower back and hips. I imagine rowing against one of those would do the trick!
 
Week 7 day 4

WU:
Dyn stretch

GHR: bwx12x3
Ss/
Long rope facepulls: 30x15x3

Pallof: 35x10/3x3x2
Ss/
Rope pull through: 80x20x2

1. RDL (5x6)
(* WU*)
135/185x10
225x6
275x6
(+ belt, straps)
(* work sets*
315x6
335x6x4

2. Zercher Box Sq (4x6) last:265-285-305-315x6
135/185x10
225x6
Work:
275x6
315x6
335x6
355x6

3. Suitcase carry (up to 87.5% contest weight x50’x2 - 87.5% = 210-240 whether using 242 or 275) (R first)
110x50ft each arm
150x50ft each arm
180x50ft each arm
210x50ft each arm (video)
180x50ft

Left hand can do this with relative ease compared to right. Its not a grip problem but a hip and thus gait stabilization problem.

Optional band crunch or leg lefts (3x8-10 or 3x15) - nope

Optional prowler push moderate difficulty x3-4 down backs) - Nope.

Next week should be a deload per the program. But considering i leave for NM on 10/6 im just gonna continue on to week 9 of the program. The week i leave will be a max double on the log - shooting for 245-250, then gonna try to work up to at least 565 for a single on sumo in 2 weeks. Bench 2rm next week...we’ll see what happens.

Need to start trying to figure out what kind of programming im gonna do on my main lifts for the one day a week i make it to the gym in NM. Thinking an RTS proj momentum style day where I work up to something ~92% on each main compound (front squat, cgbp, sumo what in thinking) then do some back down sets for each.
 
That one day a week is gonna be intense - gonna need some serious intra nutrition to produce at the level you’re capable of then.

I recommend this protocol:

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RIPiana
 
Hyde said:
That one day a week is gonna be intense - gonna need some serious intra nutrition to produce at the level you’re capable of then.

I recommend this protocol:

Invalid Link Removed

RIPiana
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8 hrs, 16 shakes, 16,000 sets of curls. GainzVille right there lol. Please document this jswain.
 
Haha. Yahhh..it will probably be a 2-2.5 hour session if i had to guess. Thats about what it was taking me with Mike Ts programming before. I will definitely be picking up some Gatorade powder and maybe some bcaas to mix with it - thanks for the reminder on that. Need to buy some bcaas...or maybe ill just see if the fiancé will let me have hers that she bought months ago and never uses .
 
Week 8 (prog week 9) day 1

Wu:
Dyn stretch
GHR: bw x12x2
Ss/
Long rope facepull with full ER: 30x15x2

•10” log clean & press (200x3x2, 1xAMRAP in 60s cleaning every rep)
70/100/140/170x5
170x3
(Edit: * cerberus red elbow sleeves*)
[email protected]/6.5 (cleaning first rep only)

200lb 60s AMRAP with clean every rep —> x5 out of time. Press was still at about 7-8.

•10” log strict rack press (no sleeves)
130x5
150x5
170x5+ —> [email protected]

Ss/

•Rocky Pull up (3x12)
Bw (242) x12, 10, 10

Chin up: bw x4 (2x2)

•Rolling Tri ext (3x15)
35x15x2

Ss/

•Db hammer curl (3x15)
30x15
25x15

Only got 2 sets of the bottom superset in as i was already 10m late hitting the shower after the first 2 sets. Good quick day, only had 45 mins to get this done and took 55 from start to finish. Ive had some great overhead sessions lately. Just feeling dialed in from start to finish.
 
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W9 day 2 part A

Wu:
Dyn stretch
GHRx12x2 @ bw
Facepull: 35x15x2

•Sumo dl (385x1x8 30s rest)
135/225/275x5
315x3
365x1
385x1x8 30s rest

•Front squat (80-95%x2-4x3)
95/135/185x5
215x4
(+ belt)
245x4
(Work sets) (2-2.5m rest d/t time)
(~82% of guestimated 1rm) 275x4@8
(~88% “ “) [email protected]
(95% “ “) 315x2@9 —> i do think i had one more in me if it were an all out set but this was an @10 for keeping technique.

Fronts still aint great but theyre getting better. I WILL be in tomorrow to finish part B of the session with split squats and rows.
 
Doing Fronts after deads would definitely hinder them quite a bit for me. Fronts have to be well front of the list for me to do really well with them, or following leg press but back squats and deads prior will kill my fronts.
 
MrKleen73 said:
Doing Fronts after deads would definitely hinder them quite a bit for me. Fronts have to be well front of the list for me to do really well with them, or following leg press but back squats and deads prior will kill my fronts.
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Definitely; they demand a lot of abs and upper back that can be tough to deliver when you’re already fatigued. A good deadlift accessory though no doubt.
 
That’s exactly the reason why i took the HE/ME fronts out from the week that had the ME deads and moved the HE fronts to follow the DE deads. I wouldnt say the DE work today took all that much out of me, definitely some with the seemingly non existent rests but nowhere near what the ME work used to do to me before fronts.
 
Week 9 day 2 part b

WU:
Hip flexor stretch 2x60s per leg
Dyn wu
GHR: 2x12@bw

•RNT SSB reverse lunges (3-5x10)
- mini bands pulling forward
55/105x10
(Work)
135x10x2
155x10
175x10

•Seal Row (5x10)
135x10
165x10
(Work)
195x10
215x10x4
Mechanical drop set (1st set Pointer on ring, 2nd ring on ring, 3rd pinky on ring)
185x10 -> 4 -> 2

Just felt like doing a unilateral exercise other than rfess today and after reading a Rusin article these were the first things that came to mind this morning. Happy that I was able to get my ass out of bed this morning for accessories.
 
Week 9 day 3 & 4 combined

Wu:
Suspension trainer rear delt fly x15x3 at home
GHR: BW x12x3
Long rope facepulls: 35x15x3

•DE Conv Deads
55% + quaded minis
135x5 straight
135 + quadded minis x5
185 + “ “ x1
225 + “ “ x1
(+ belt)
275 + “ “ x1x6 w/ strict 60s rest - that was a lot of fun. I think thats the first time i ever pulled against legit band tension with a straight bar (i did with the trap bar at my last gym when rehabbing my back). Doing a bunch of reading about conjugate this morning really interested me in it. I like the sound of all the variety - i dont really need all too much specificity at this point without any plans of competing in the next 6 months at a minimum. I like the results on my OP that im getting with this Strongman + PL program from A Thoughtful Pursuit of Strength so ill ride with this programming for that lift for a while but i may start trying more WS methodology for my other lifts - all I’d have to do is alter some of the %s and set/rep schemes. This program does have 2 “heavier” days and 2 lighter days per training week, so at the most bare bones level i have kind of already been training “conjugate-ish” in the broadest sense.

•Comp BP (2rm, 95% of 2rm x3x2)
45/95/135x some
185x5
225x3
255x2
285x2
315x2@10
[email protected]/10

•Viper bar bp (270x1-2x2)
150x5
180x3
210x3
240x2
270x2x2@10, 10

•Zercher Sq (3x10)
35/185/225
Work:
265x10
295x10x2

Ss/

•Unilateral band tri ext
Quadded micro mini x 20x4

Supinated / NG / Supinated / NG

•chest supported Cable pronated row (3x10-12)
70 each hand x10, 10, 10

Ss/

•Farmers walks
95x 30 yards
95 x65 yards

Bought a suspension trainer that goes in a door yesterday for 12.99. My exercise pool for New Mexico expanded exponentially with that purchase. Plus it’ll be good for mini workouts at home if i ever decide to do those again.
 
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Week 10 day 1

WU:
Dyn stretch
GHR: BW x3x12
Long rope facepull: 30x15x3
Banded shoulder disloc: MM x15
Goblet squat: 65x10

•10” Log OP (165x2x6 - 60s rest, clean every rep)
70/100x5
100x5
130x5
150x2
165x2x6 60s rest b/t sets

•Strict Log Rack Press
140x3
160x3
180x3+ —> x5 fail half way up 6th

Ss/

•Rocky Pull-up (3x10)
244 w/ shoes x10, 10,

That first set of 10 was the easiest set of 10 ive done for pullups since i weighed 210.

•Db Rollback tri ext/press on floor (3x12)
40x12x3

Ss/

•Db hammer curl (3x12)
30x12x3

Ss/

•Band incline fly (band choked around each side of the power rack) (3x12)
Monster mini x12x3

Wouldve liked to get 6 on the top set of strict pin press, but given that I hit a max double on bench less than 24 hours ago ill take the 5. Made it through all sets of pull-ups for the second time in 3-4 weeks and this time they were sets of 10 vs the 8 last time. Another 1 hour session from the start of warmups to the last set of band flys - glad i can complete at least one of the 4 sessions in an hour consistently.
 
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Hyde said:
Lemme guess: 2 ME days and 2 DE days/week, 1 each for upper and lower, with RE work afterwards
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Yah, at the most basic level thats it im sure lol but it’ll still be nice to have an excel to start with instead of creating one fresh.
 
SkRaw85 said:
I can send you the ws template pdf I’m using right now if you’re interested
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PM sent. Also, where are you in Colorado? Might be able to get a training session in on my drive to New Mexico if time permits.
 
PM’d. Could definitely get you in the gym for free. Not a spreadsheet but more of a WOD style piece, except for men lol.
 
Week 11 day 1

Wu:
Dyn stretch
GHR: 2x12
Ss/
Ring row: 2x12
Suitcase deadlift: 135x10 per side

•Sumo Deadlift (x1@10, 94% of 1rm x2x2)
(90% desired 1rm = 510)
135/185/225/275/315x5
365x4
415x3
(+ hook)
465x2
500x1
535x1@9
565x fuggin fail about 1” off ground
Strip 5s and go straight back
555x1@10
[email protected], 9

No pop from my hips still on the top set. The first set at 520 was a little better, i actually felt the bar bending as i was driving my hips in like I used to feel. I’m still getting my timing back, you technical bastard sumo deadlifts. I was initially pretty pissed about failing (still am actually) but big picture wise i have made some forward progress on the lift these last 11 weeks.

•Front Squat (220x2x6 - 60s rest)
105/145x5
195x3
(+ loose belt)
220x2x6 - did them EMOM cuz when i started the first set is usually when i head to the locker room to shower up.

Back tomorrow for rows, unil work, maybe sled drags.
 
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Hey you are making big strides back despite a busy school schedule! 555 is a real lift still. And you haven’t been talking about chronic back pain, front & zercher squats on the rise, as is log. Making progress all over!
 
^^^ What he said!
 
Week 10 day 2 part b

•WU
Dynamic stretch
GHR: 2x12 @ bw
Facepull: 35lb x15x2
Hammer curl: 25x20

•RFESS with 1ct brief pause (3x8)
Bw x8
55 per arm x 8x3

Ss/

•Seal row (5x8)
135x8
185x8
215x8x5

Once done with BSS, SS/

Sled drag:
Fw: 115x70 ft x2
Bw: 115x70 ft x2
 
Hyde said:
Hey you are making big strides back despite a busy school schedule! 555 is a real lift still. And you haven’t been talking about chronic back pain, front & zercher squats on the rise, as is log. Making progress all over!
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MrKleen73 said:
^^^ What he said!
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Y’all are right - just frustrating to know i pulled more than this in my first ever powerlifting meet weighing 20lb less. But, as you said, strides are being made and I should be happy with that. Although, I will not be and am not feeling content with it.

The best part about your post is the chronic back pain thing. Things have been much, much better on that front although not completely resolved. Hoping this “restoration phase” as Tuscherer puts it next month helps really resolve it altogether with the 7 days between significant spinal loading. Will allow for some bone remodeling and hopefully some improvements in some potential disc damage ive done over the years.
 
jswain34 said:
Week 11 day 1

Wu:
Dyn stretch
GHR: 2x12
Ss/
Ring row: 2x12
Suitcase deadlift: 135x10 per side

•Sumo Deadlift (x1@10, 94% of 1rm x2x2)
(90% desired 1rm = 510)
135/185/225/275/315x5
365x4
415x3
(+ hook)
465x2
500x1
535x1@9
565x fuggin fail about 1” off ground
Strip 5s and go straight back
555x1@10
[email protected], 9

No pop from my hips still on the top set. The first set at 520 was a little better, i actually felt the bar bending as i was driving my hips in like I used to feel. I’m still getting my timing back, you technical bastard sumo deadlifts. I was initially pretty pissed about failing (still am actually) but big picture wise i have made some forward progress on the lift these last 11 weeks.

•Front Squat (220x2x6 - 60s rest)
105/145x5
195x3
(+ loose belt)
220x2x6 - did them EMOM cuz when i started the first set is usually when i head to the locker room to shower up.

Back tomorrow for rows, unil work, maybe sled drags.
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What do you mean by "pop from the hips"?
 
BennyMagoo79 said:
What do you mean by "pop from the hips"?
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Good question. Sorry, i use these little sayings that I know what they mean but without being a little gnome in my brain reading my thoughts youd have no idea. Im really referring to the hip “wedge” thats created when you properly leverage the bar against your hips and make the fulcrum of the movement within the hips themselves vs the L5-S1 or higher in the lumbar. Its very difficult to explain, but once you feel it one time you’ll never forget the feeling. Once i learned how to do it a few years ago my deadlift shot up 60lbs over the course of a couple months. This video by duffin illustrates it and is what I watched prior to it finally clicking for me. “Knees out” and “not letting the bar dictate the position of your hips” (paraphrasing, havent watched the video in a few weeks) are what really helped it click for me. The way he pops the bar off the floor with just getting his hips into the correct position is what I mean by “pop from the hips”.

Edit: forgot to attach video
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