Jswain's training log for powerlifting

jswain34

jswain34

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Are you just doing one set of the high rep bench then?
Oops. Nope. Just didnt write the other one down on my phone. Will edit the 2nd set of 25 w/ 170 in there.
 
jswain34

jswain34

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
M2w2d4a

WU:
Some random bird dogs & side planks throughout the day
Donnie hangs
Bench quadruped db row: 30x10x2 (ss/ w/ pull throughs)
Pallof: quad micro x15s each way

1. Pull through
Avg x20x3

2. Sumo DL
135/185/225/275x5
320x3x4
320x8

•Hip banded SG RDL
Vs light around hips
135x15
155x15x2

Ss/

•ab rollout
x10x3

Will do the spud cable pulldowns & lying leg curls tomorrow.
 
Last edited:
jswain34

jswain34

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
Have 20 hours of training videos to get through between yesterday and today so I didnt make it out to the garage for the spud lat pulldowns & lying ham curls yesterday.

M2w3d1

WU:
In place db march: x2m holding 30lb db in each band
Band fly: x25x2
Band PA: x25x3
Band Ext: x25x2
Jack knife plank: x5

1. Comp BP (5th set)
45/95/135/185/215x5
250x4
280x2x4
[email protected]

2. MSM: 3-5ct spoto 1-2” off chest
(+ red cerb sleeves)
175x10X3

3. Seal row (4x10)
175x10
185x10x3

Ss/

4. Lateral raise (2x15)
22.5/17.5x15
25x20 x15

5. Banded RD X fly (3x15)
Choked micro x15x3

6. Spider curl (2x12)
25x12
30x12

First 5am workout in a damn long time. With that considered im happy to have matched my reps from the last time the top set was 280 on 9/4.
 
jswain34

jswain34

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
M2w3d2

After 6 days off, i got one in today. I also have tomorrow off (well, i can do the work i need to do from home) so I’m going to get day 3 in tomorrow too instead of waiting til Thursday as it would normally be scheduled.

WU:
Standing abductions w/ hamstringer: choked micro x20x2
Bird dog: x8x2
Standing Bracing drill w/ avg band x15, light x15
Goblet squat: 30lbx20x2
Band GM vs avg: x20x2
Rusin X rear delt fly: choked micros x25x3

•SQ (olys)
45/95/135/160x5
180x3x5

•Box Squat (16” box + 2 0.75” mats) (flats)
180/190/200 x15

•SA Seated Cable Row
70x12x2
80x12x2

Ss/

•Nord HS curl
Bw w/ 2xMM across J hooks assist x10x3

•Ab rollout
x12

Feels great to have gotten some training in. I wish more of the population would give physical fitness a chance...what it could possibly do for our population’s mental health...
 
BennyMagoo79

BennyMagoo79

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
I was reflecting on this fact just 5min ago! Did a small am workout for blood flow and felt magnificent afterwards!
 
jswain34

jswain34

Well-known member
Awards
3
  • Established
  • First Up Vote
  • RockStar
M2w3d3

Ended up just getting this in before work this morning.

WU:
Donnie stomp: avg x20x3 straight through w/o rest alternating legs every 20

1. Band FP w/ ER
Looped micro x35x3 - 45s rest

2. WG 2 board BP (pointer on ring)
45/95/135x15
175x25
175x25 @ 100 rpe - started thinking I might fail at 17-18 reps. I held it at the top when I hit 20 then really had to grind out the last 5.

3. Rolling tri
40x20x2

Ss/

4. Hammer curl
45x15
50x15

5. SA cable tri ext
Sup:
L: 25x25x2
R. 25x25x2
Pron:
L: 25x25
R: 25x25
NG
B/l: looped mini x25

I was reflecting on this fact just 5min ago! Did a small am workout for blood flow and felt magnificent afterwards!
Yah, after 6 days off i could feel the difference in my outlook on life. It wasnt as depressing as that sounds, i just dont know how else to word it lol. More like I just wasnt as up beat as I usually am when im in a consistent routine that includes regular workouts.

People have no idea how nice it can feel after just exerting yourself for a bit!
Amen! And getting them to not think you’re nuts when you say that is damn near impossible lol.
 
Last edited:

Similar threads


Top