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Jswain's training log for powerlifting

M2m4d1

WU:
Standing suitcase march: 30lb x4m (2m with db in each hand)
Inc fly: mini x25x2
Band ext: teal + purple PT band over bike book x25x2
Band PA/fly
1st set - 1 pass of Mm x25
2nd - choked micros X rear delt fly x25
3rd: 1 pass of mini in PA position + choked micros X rear delt fly x25

1. Comp bench (pinky on ring)
45/95/135/185/225x5
255x3
285x2x4, x

2. 3-5s 1-2” spoto (comp grip, + red cerb elbows)
175x10x3

3. Seal row
135x10
185x10x2
185x10 -drop-> 135x12

Ss/

4. LR
25/20 x15x2

5. RD X fly
Choked micros x15x3

Ss/

6. Spider curl
30x12

If things continue how they have been for the remainder of this mesocycle, I’m going to take a triple at 7-8 rpe on squats microcycle 5 and actually start training the lift next mesocycle (as long as all goes alright there as well).

It will have been 2 full microcycles, or roughly 3.5 months as my first bench day of 5th set was 7/28, of squatting & pulling relatively pain feee. I wont be going balls to the wall, but just using actual percentages instead of the arbitrary “safe max” i used at the beginning of the program and then will use the same setup im using on deadlifts to keep % lower than what the true 5th set protocol calls for.

I will continue with technique deadlift work until I can get either an actual power bar or a deadlift bar. I’m already bending this cheap bar I got from my eventual father-in-law with the weights ive been using.

Id really like to snag a boneyard Ohio Power Bar or Ohio DL bar from rogue, but they go so damn fast every time they get back in stock. Ive heard TPBs lead time is like 3 months...at least I’d know i have a bar on the way though. Theres the iron cowboy bar from EliteFTS but I havent really heard much about it so I dont know if the quality is there.

Hyde (or anyone else) are the bars used in comps typically 28.5 or 29mm? OPB & Kabuki PB are 29 but the TPB & ICB are 28.5.
 
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jswain34 said:
M2m4d1

WU:
Standing suitcase march: 30lb x4m (2m with db in each hand)
Inc fly: mini x25x2
Band ext: teal + purple PT band over bike book x25x2
Band PA/fly
1st set - 1 pass of Mm x25
2nd - choked micros X rear delt fly x25
3rd: 1 pass of mini in PA position + choked micros X rear delt fly x25

1. Comp bench (pinky on ring)
45/95/135/185/225x5
255x3
285x2x4, x

2. 3-5s 1-2” spoto (comp grip, + red cerb elbows)
175x10x3

3. Seal row
135x10
185x10x2
185x10 -drop-> 135x12

Ss/

4. LR
25/20 x15x2

5. RD X fly
Choked micros x15x3

Ss/

6. Spider curl
30x12

If things continue how they have been for the remainder of this mesocycle, I’m going to take a triple at 7-8 rpe on squats microcycle 5 and actually start training the lift next mesocycle (as long as all goes alright there as well).

It will have been 2 full microcycles, or roughly 3.5 months as my first bench day of 5th set was 7/28, of squatting & pulling relatively pain feee. I wont be going balls to the wall, but just using actual percentages instead of the arbitrary “safe max” i used at the beginning of the program and then will use the same setup im using on deadlifts to keep % lower than what the true 5th set protocol calls for.

I will continue with technique deadlift work until I can get either an actual power bar or a deadlift bar. I’m already bending this cheap bar I got from my eventual father-in-law with the weights ive been using.

Id really like to snag a boneyard Ohio Power Bar or Ohio DL bar from rogue, but they go so damn fast every time they get back in stock. Ive heard TPBs lead time is like 3 months...at least I’d know i have a bar on the way though. Theres the iron cowboy bar from EliteFTS but I havent really heard much about it so I dont know if the quality is there.

Hyde (or anyone else) are the bars used in comps typically 28.5 or 29mm? OPB & Kabuki PB are 29 but the TPB & ICB are 28.5.
Click to expand...

I know IPF has gone to Ohio Powerbar for everything, but USPA it’s going to vary by promoter. There will be a squat bar, power bar, and deadlift bar respectively but they seem to vary in brand and finish.

If you have the money to commit to a Kabuki Powerbar I wouldn’t let the extra 0.5mm dissuade me at all - that is the best powerbar on the market.

Brandon Campbell Diamond has some great review videos for almost every major bar on YouTube. He really gives some thorough practical feedback.

He also has said there’s a bot you can get to update you as soon as the boneyard gets a drop - you have to move within the hour usually he said so you need notifications.
 
Hyde said:
I know IPF has gone to Ohio Powerbar for everything, but USPA it’s going to vary by promoter. There will be a squat bar, power bar, and deadlift bar respectively but they seem to vary in brand and finish.

If you have the money to commit to a Kabuki Powerbar I wouldn’t let the extra 0.5mm dissuade me at all - that is the best powerbar on the market.

Brandon Campbell Diamond has some great review videos for almost every major bar on YouTube. He really gives some thorough practical feedback.

He also has said there’s a bot you can get to update you as soon as the boneyard gets a drop - you have to move within the hour usually he said so you need notifications.
Click to expand...

Thanks for the detailed response. I looked up the uspa & ipf rulebooks for bar specs. USPA is 27-32mm and IPF is 28-29mm. I dont have the dough to splurge on the KPB, especially since i want a transformer bar eventually. Im really hoping to snag a boneyard PB first then a boneyard dl bar & finally the transformer bar down the road.
 
M2m4d2

WU:
1. Bounce my son on an exercise ball x15 mins before going to the garage
2. Db suitcase march: 30lb x2m each side
3. Circuit with as little as rest as possible:

Kabuki variant side plank: 30s x2 each side
Band GM: avg x25x2
Rusin RD X fly: choked micro x25x3
Goblet squat: 30x20

Main training:
1. Squat (olys)
45/95/135x5
165x5 (belted)
185x3x5

Another pain free day. These felt as explosive as any squat has since i was actually “squat healthy”. True test will come next week when I start to load the bar some. I’m still going to keep the triple at a very conservative 8, but I can handle more than what I’m doing now.

2. Box squat (16” box + 2 0.75” foam pads) (flats)
185x15
200xx15x2

3. Plank pushes
3 sets of 5 pushes each arm

4. Kabuki Clamshell drill
2 x15 each leg w/ red sklz short “heavy” band - it is probably less resistance than a doubled micro would have.

Got this one in before work today. Will finish up with rows & nordic HS curls tomorrow.
 
They’re good for putting my kid to sleep and anything after that is just a bonus lol. It at least had to get my core body temp and hr up a hair.
 
M2m4d3

Wont be able to get anything in the next two days so I decided to mix the remainder of yesterday’s session with my usual day 3.

WU:
Donnie stomps: x20x3 w/ heavy
SA cable row (d2 makeup): 70/80(2)/90x12

1. WG 2 bd BP
45/95/135x15
180x25
180x15 -10s- x5 -10s - x3 -10s - x2 (first set was easy, thought the last 5 would be tough but i hit a wall at 12 so had to employ a rest pause).

3. Rolling Tri
Low on time, skipped.

4. SA Band tri ext
Mini x25 (sup) x2
Mini x25 (pron) x2

5. Band FP w/ ER
X micro choked x30x3

6. Hammer curl
45x15

Very nearly pulled the trigger on the Titan econo hyper this AM but then i opened the mail from yesterday and found i have to pay my registration renewal for my car sooo itll have to wait a little longer. Might wait it out to see what kind of holiday or black friday deals they might have. I know rogue already came out and said they werent having any because of how hard it is for them to keep inventory as it is.
 
Yeah I do wonder if we will see any sales, but if you have to pay a bill now no reason not to wait a few weeks anyway.

I hurt my pec getting too reckless to try to make 185 for 2x25 on widegrip. I know you aren’t loaded up on orals like I was so your muscles aren’t getting strong too fast how mine were, but I would still caution not to push next week if it’s just not there. Swede only says to go up when you get 2x25. It’s not wrong to stay at a weight for a while if you have to.
 
Hyde said:
Yeah I do wonder if we will see any sales, but if you have to pay a bill now no reason not to wait a few weeks anyway.

I hurt my pec getting too reckless to try to make 185 for 2x25 on widegrip. I know you aren’t loaded up on orals like I was so your muscles aren’t getting strong too fast how mine were, but I would still caution not to push next week if it’s just not there. Swede only says to go up when you get 2x25. It’s not wrong to stay at a weight for a while if you have to.
Click to expand...

Definitely, wasnt planning on going up. Id have zero issue getting 185x25 the first set but i recall the progression occurring only upon hitting the weight for both sets, like you mentioned.

Next week is gonna be my last week of WG for at least 1 mesocycle anyway. 2 mesos of that is good enough. I’m gonna do something else for 1 meso then may go back. I still havent settled on a choice between busting out the slingshot just for fun and a different stimulus, doing a DE style day, or bringing out the log for some static OP like pin presses.
 
M3w4d4a

WU:
Donnie hangs
Conv dl 135x15

1. Band pull through
Avg x20x3

2. Sumo DL
135/185/225/275/315x5
330x3x4
330x10 - didnt feel like stopping at 8 but once i hit 10 I remembered what happened last time I really pushed an AMRAP (exacerbation doing airplanes tbe next day).

3. SG RDL
Vs light around hips

155x15
175x15
185x15

Ss/

4. Ab rollout
2x10

Will get up and so the standing ham curls & pulldowns tomorrow before work.

Also, i hit the last straw with my cheap barbell today. The end cap popped off twice & i got a metal sliver in my finger when I was setting up for RDLs. That in combo with it being bent to the point i can tell in my hands when im holding it before benching, I broke out the rogue GC i had been saving (which had 45$ on it when I thought it only had 20) and used some cc points to snag a bare steel OPB.
 
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Hyde said:
Christmas coming early bro! Make sure to get a bottle of WD40 to keep her wiped down and clean
Click to expand...

The bare steel will take a lot more love & care to keep pretty, but i had had enough.

Edit:

Score!

Some boneyard OPBs just dropped and I picked one of those up in black Ecoat shaft w/ bright zinc sleeves. Should be a little better suited for the garage environment. Im gonna try to cancel the bare steel, or I’ll just return it.

CS ended up getting back to me in about 15 mins and has cancelled the bare steel OPB order. Cost me the same amt but now I have my giftcard back for something else in the future (looking at you, boneyard DL bar).
 
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Swanson52 said:
Late to the party but I’m here. Not sure how I overlooked this.
Click to expand...

Welcome. No worries, not a ton going on in here really. Hopefully that’ll change soon though

Hyde said:
Nice find in the 11th hour!
Click to expand...

Very pumped about the way it worked out. Hoping i have one of those experiences where i can hardly even tell what blemish my boneyard bar has. I’m anxiously awaiting it’s arrival.
 
M2w5d1

Wu:
NG pushdowns: purple & teal band x25x2
Voglepohl row: light per arm x20x2
Incline fly: mini x25x2

1. Comp bp
45/95/135/185/225/260
290x2x4
290x5@10

2. Cg 2bd
225x11
185x8 - rp - x2

185x15 about 4 hours later when i went to the garage to put an extension cord away.

3. Rear Delt X fly
Choked micro x25x3

Was half way through my session and got summoned by the fiance to come help with the kiddo. He has had a rough couple of days. Gonna try to squat tomorrow.
 
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M2w5d2

WU:
Hangs
Sq + row w/ band

1. MB/LB sq (olys)
45/95/135/185x5
+ belt
225x5
255x3
285x3
315x3
345x3@7 - considering i was using 225 as my 1rm prior to this i figured this would be sufficient enough for the next block. I wanted to stay conservative and be damn sure i didnt F anything up in the process.

2. Mechanical Squat Drop set w/o rest
155lb
Front x12 -> HB paused x8 -> LB paused x4

3. SA cable row
70x12x2

4. Band stomps
Heavy x20

Today also helped me realize im not in fact ready to start really pushing this. Gonna stick with squat for technique work for a bit longer, but with the higher loads since I’ll be using today’s e1rm instead of the 225 i chose to start back up with. I pretty much hate deadlift AMRAPs, especially for sumo, so i may sub in some different programming for deads. Maybe cube where HE & DE are sumo & the RE weeks are conv.

Gonna do my best to get out in the morning before work and hang the finish the rows & stomps. Stop me if youve heard that before...
 
Something Josh Bryant does is just a lot of straight sets to get the deadlift volume in. Like if you can figure out your likely total AMRAP, then just add 8 or 12 reps (based on either 4x2 or 4x3 earlier sets) & divide that into 5 total work sets to acquire the volume.
 
Hyde said:
Something Josh Bryant does is just a lot of straight sets to get the deadlift volume in. Like if you can figure out your likely total AMRAP, then just add 8 or 12 reps (based on either 4x2 or 4x3 earlier sets) & divide that into 5 total work sets to acquire the volume.
Click to expand...

I like that idea. That way wouldnt add a ton of time to my session either which is the most important thing to me right now.

__________

M2w5d3

1. FP w/ ER (looped Xd band)
Micro x35x3

2. WG 2bd BP (pointer on ring)
45/95/140x15
180x25
180x22 -10s rp-> x3

3. Rolling tri (light)
30x20x2 - i was up to 40x20 but i waved back a little since they were starting to piss my triceps tendons & elbows off.

Ss/

4. Hammer curl
45x15x2

5. SA Cable Ext
Sup: 20lb x25x2
Pron: 20lb x25x2

Decided today im going to do log press (no clean) this day next block. Will use an 8/6/3 setup, I really want to be able to press a 300+ log. Last week i was leaning towards SS bench but i think id get bored of it after a week or two.

First day using my boneyard OPB. Love it - very very happy to have a bar with legit knurl and of the quality that this came in. It boggles my mind that they knock such a significant $ amount off for these “blemishes”:

Invalid Link Removed
Invalid Link Removed
 
M2w5d4

WU:
Bird dog
Dead bug
Band GM: avg x20

1. Sumo DL w/ OPB
135/185/225/275/315x5
335x3
365x3
395x3
[email protected]
335x8

2. Hip Banded SG RDL
Vs choked pro light
175x15x2
185x15

Have tomorrow off. I will actually do today’s accessories (pull through, ham curl, pulldowns) then. Over the last 1-2 micros i have been bad about finishing sessions the following day.

Slightly disappointed in how difficult the 420 set was...I guess it should been expected given how long it has been since i tried to deadlift that in either stance let alone sumo. I was just hoping I didnt lose THAT much. At least I have an updated e1rm to go off of for next block. On DL I will stick to the 75% but am gonna estimate my top AMRAP set & spread the reps out between the 5 sets like Hyde laid out before. Then after this next meso I will up it to the 80% thats standard for the 5th set protocol.

Squats will stick to the 72.5%x3x5. Bench will keep going as I have been on main, but new MSM is going to be CG 2bd for a meso then will go back to something with a little more pec emphasis. 2nd upper will be log like i stated the other day.

Deload next micro.
 
Plan sounds good. Nice pulls. The important thing here is consistent pain free progress. If you can do that, the weights will come!
 
Plan sounds good. Nice pulls. The important thing here is consistent pain free progress. If you can do that, the weights will come!
 
Hyde said:
Plan sounds good. Nice pulls. The important thing here is consistent pain free progress. If you can do that, the weights will come!
Click to expand...

Thanks bud. Yup, absolutely, I havent lost sight of that... it’s just taking longer than I would like, per usual. I know it cant be an immediate thing but that doesnt make it any less frustrating.

The last 2 micros were all about pain free training at lighter loads. Now its about pain free training closer to the %s used in the actual program. Then we’ll see where that leaves me.
 
Today before work:

Band PT: avg x20x3
Spud pulldown: 90 (2) / 115 /125 (2) x10
Ab rollout: x10
 
jswain34 said:
Thanks bud. Yup, absolutely, I havent lost sight of that... it’s just taking longer than I would like, per usual. I know it cant be an immediate thing but that doesnt make it any less frustrating.

The last 2 micros were all about pain free training at lighter loads. Now its about pain free training closer to the %s used in the actual program. Then we’ll see where that leaves me.
Click to expand...

Hey you can pull more than me atm
 
Hyde said:
Hey you can pull more than me atm
Click to expand...

youve been able to pull more than me 51/52 weeks in the last year soo thanks for letting me have a week.
 
jswain34 said:
youve been able to pull more than me 51/52 weeks in the last year soo thanks for letting me have a week.
Click to expand...

Yeah now I can see how that could have been interpreted douchey I guess I am just trying to say that we all want more, but we all have to roll with the punches life gives us. I think everyone in this log knows the feels.
 
Hyde said:
Yeah now I can see how that could have been interpreted douchey I guess I am just trying to say that we all want more, but we all have to roll with the punches life gives us. I think everyone in this log knows the feels.
Click to expand...

Haha no man I definitely didnt take it as douchy. Just thought it was funny lol.

Amen, brother, amen.
 
M2w6d1 - deload

WU:
Band inc fly: mini x20x2
Band pushdown: looped teal & purple rehab bands x25x2
Band PA: MM x20x2

1. Bench
45/95/135x5
185x5x3

Ss/

IronMinds Outer Limit Loop static wrist extensor holds: 10x30s x4

2. 2bd cgbp
220x12x2

Ss/

3. Rack pendlay row
135x15x3

Ss/

4. RD “x” fly with bands
Choked micro x20x3
 
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M2w6d2 - deload

WU:
Bird dog: x8x2
Deep squat row: mini x25x2
Band GHR: avg x20x2
Pallof: x10-15/5x5 x2

- - - - main work - - - -

1. H/MB Sq (olys)
175x5x3

2. 3ct pause sq (olys, M/LB)
175x3x3

3. Bench supported landmine row
95x12x4

Hangs and stomps tomorrow. Maybe some cardio if im feeling crazy but i doubt it.
 
I haven't trained all week tbh. Was feeling pretty run down and wasn't sleeping great, so calling it an unplanned deload and just locking myself into my office to work on my memo.

All that to say, cardio is a big no for me everyday, but especially tomorrow lmao.
 
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Ya fuk cardio basically.
 
M3w1d1

Long layoff from moving, thanksgiving, working the weekend & yesterday. Skipped upper #2 & deadlift deload sessions and just moved on to meso 3.

WU:
Band fly x20x2
Band RD fly: teal + purple x20x2
Band tri ext: “ “ x20x2

1. Comp bench (pinky on ring)
45/95/135/185/225x5
255x3
285x2 misload
280x2x3
[email protected] - did [email protected] last Meso. Not off to a great start but with how high my stress has been lately and how generally unprepared i felt for this session im not surprised with the performance. Weights at and past 185 felt heavier than they shouldve.

2. CG 2bd BP
225x8x4 w/ 2m rest

Band PAs: MM x20x2

3. Rd X band fly
Choked micro x15x3

Ss/

4. Lateral raise
22.5/17.5 x15x2


Still dont have much time to be on here. I hope everyone is doing well and staying or getting healthy.
 
M3w1d2

Bird dog: x5x2 w/ 3-5ct hold
Kabuki side plank: x15sx2 each way

Bw squats
Band x fly

1. MB squat (olys)
45/95/135/185/225x5
265x3
295x3x5

2. 2-3 ct pause sq, mid bar, oly
240x4x4

Ss/

3. Bench supported Landmine row
90x12x3

Might get the stomps or nordic hams in, might not.

Pause squats felt good. Technique work felt heavier than expected but moved well. No pain.
 
M3w1d3

WU:
1/2 kneeling fp to press: micro x15x2
Goblet squat: 52.5x15x2

1. Bb pushpress (6s) (red cerb elbows on top 2 sets)
45x5
80x5
110x5
120x3
140x6
160x6
180x6+ x9@9

2. Cable ext
Sup grip: 25x25x2 each arm
Pron: 25x25 once each arm

3. Hammer curl
40x15

4. Band fp + er
Choked micro “xd” x35x2

Decided to stick to the bb vs the log as if i build my bb press my log should go up as well, but i dont think its quite as certain the other way around given the shorter rom with the log. If my shoulder starts aching I’ll switch to the log since the NG is a little more shoulder friendly.
 
Wanted to get this session in Wed but that quickly turned into a “honey-do”, errand, & hang out with my son & fiance day. All good.

M3w1d4

Sumo DL: estimated top set with 75% is ~10 reps. With the usual x3x4 base that gives me a total of 22 estimated reps for the day. So i did x4x4, 1x6.

WU:
Bird dogs: x6x2
Goblet Cossack squat: x12x1 w/ 30lb
Kabuki Side plank: x30sx2

1. Band PT
Avg x20x3

Ss/

2. Ab rollout
Bwx8x3

3. Sumo DL
135/185/225/275/315x5
(Belt)
355x4x4
355x6

4. Hip banded SG SLDL (3x12)
Vs choked mini + MM (which i think approximates the tension of a light iirc)
185x12x2
205x12

Ss/

5. Spud pulldowns (5x10) vs min looped around yoke posts pulling bw & slightly down.
90x10x2
110x10x3

I dont need them yet but ive almost pulled the trigger on a pair of rogue hondo plates about a half dozen times now. I know ive got some gcs waiting for me at xmas so im really trying to just wait it out, but im afraid there’ll be another surge and then it’ll be april before i can get anything. Gonna have to take that gamble though. Itd make more sense for me to just get 2 pairs of 45s for 210 vs the 2 hondos for 250 but for some reason i want the 100s even though theyre much more of a pain in the ass to deal with.
 
jswain34 said:
Wanted to get this session in Wed but that quickly turned into a “honey-do”, errand, & hang out with my son & fiance day. All good.

M3w1d4

Sumo DL: estimated top set with 75% is ~10 reps. With the usual x3x4 base that gives me a total of 22 estimated reps for the day. So i did x4x4, 1x6.

WU:
Bird dogs: x6x2
Goblet Cossack squat: x12x1 w/ 30lb
Kabuki Side plank: x30sx2

1. Band PT
Avg x20x3

Ss/

2. Ab rollout
Bwx8x3

3. Sumo DL
135/185/225/275/315x5
(Belt)
355x4x4
355x6

4. Hip banded SG SLDL (3x12)
Vs choked mini + MM (which i think approximates the tension of a light iirc)
185x12x2
205x12

Ss/

5. Spud pulldowns (5x10) vs min looped around yoke posts pulling bw & slightly down.
90x10x2
110x10x3

I dont need them yet but ive almost pulled the trigger on a pair of rogue hondo plates about a half dozen times now. I know ive got some gcs waiting for me at xmas so im really trying to just wait it out, but im afraid there’ll be another surge and then it’ll be april before i can get anything. Gonna have to take that gamble though. Itd make more sense for me to just get 2 pairs of 45s for 210 vs the 2 hondos for 250 but for some reason i want the 100s even though theyre much more of a pain in the ass to deal with.
Click to expand...

Be patient.

But the hundos are nice to weigh the yoke down lol.

Your deadlift is moving up nicely brother.
 
Hyde said:
Be patient.

But the hundos are nice to weigh the yoke down lol.

Your deadlift is moving up nicely brother.
Click to expand...

Trying...

I think thats about 75% of the reason i want them lol. The only time id need them would be for deads (eventually, hopefully) and they wouldn’t need to be on the rack for that. Every other day they could just chill on the back posts.

Thanks, hoping to be working in the 4s every training session sometime by March-May next yr. Slow & steady will get me there.
 
M3w2d1

WU:
Bow tied
Pull-apart: Mm x20x2
Inc band fly: mini x20x2
Band pushdown: x20x2 w/ 2 rehab bands

1. Comp Bp (pinky on ring)
45/95/135/185/225x5
255x5
285x2x4
285x5@9

2. CGBP (goal: 4 straight sets with strict 2 min rest, once i can hit all 4 sets at that rest period i can go up in weight)
225x8x3
225x7 -10s rest pause-> x1

3. Latl raise
22.5/17.5 (20lb) x15x2

Ss/

4. Rear delt “x fly”
Choked micros x15x3 w/ slow eccentrics
 
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