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Jswain's training log for powerlifting

tyga tyga said:
How long are you in the gym training including your prehad/mobility work?
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It depends on the day. It takes me quite a bit longer to get through squats as im getting used to wrapping. Yesterday i was there for like 2 hours and 15 mins including prehab work. The dimmels also took me a little while to set up. Upper days im there for usually 1.5 hrs, lower days take me longer as i take longer rest periods.
 
You talking about knee wiggle? To be honest, J, I didn't see much I didn't like. Your squats look good and smooth. Nothing glaring at all.

Try to keep a more neutral neck, descend with more confidence, and get a little more consistent with your actual wrapping technique and you'll be fine. It takes time to "get" wrapped squatting. You already do a lot of things really well.
 
herderdude said:
You talking about knee wiggle? To be honest, J, I didn't see much I didn't like. Your squats look good and smooth. Nothing glaring at all.

Try to keep a more neutral neck, descend with more confidence, and get a little more consistent with your actual wrapping technique and you'll be fine. It takes time to "get" wrapped squatting. You already do a lot of things really well.
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Well, thats good to hear. Thanks for that. I totally agree on the 3 points that you made. Especially the latter two. My squat tends to slide toward the good morning if i dont think about looking up a bit, it helps me keep my chest up. I had tried the neutral neck thing after reading some Bret Contreras (i think) and it makes it more difficult to keep my chest up. Ill keep working on it though.

I'll see if i can crop one of the reps that im talking about and throw up another video. I personally feel like that, when i hit depth, instead of reversing out of the hole i kind of do this wiggle where my knees wiggle and then my hips wiggle and then i reverse out. I think if i can keep my tightness throughout the transition from hitting the hole to coming out of it i will gain some spring out of the hole.
 
I do know what you mean. You'll learn with wraps that you don't have to drive up nearly as much as you have to drive out. The wraps take care of up.

That last rep with 430 you had a soft landing in the hole, that robbed you of a lot. Being stiff and keeping position is vital to using any piece of equipment
 
Continue to improve your breathing and bracing. I can see your chest rise as you breathe. Descend with more confidence (like herder said).

Other than that, I've got nothing. 430x3 looked like what I think a RPE 9.5 should look like.
 
liftandswim said:
Continue to improve your breathing and bracing. I can see your chest rise as you breathe. Descend with more confidence (like herder said).

Other than that, I've got nothing. 430x3 looked like what I think a RPE 9.5 should look like.
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Totally agree. I watched the duffin video about breathing/bracing before starting and was trying to focus on breathing deep into the pelvic floor/gut. I definitely still see my chest rise as you said, so, something to continue to work on as well. Thanks bud.
 
herderdude said:
I do know what you mean. You'll learn with wraps that you don't have to drive up nearly as much as you have to drive out. The wraps take care of up.

That last rep with 430 you had a soft landing in the hole, that robbed you of a lot. Being stiff and keeping position is vital to using any piece of equipment
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Alright. so ill work on hitting the hole a little harder in an attempt to load the wraps.

Now that you mention that about driving up vs out...the day i was doing the speed squats that were fast and felt the best my squats have felt in a long time i did notice that i was doing a good job of keeping my knees out and hips engaged. Probably not a coincidence that they felt so much better and faster. I need to get back to that and keep that locked in.
 
jswain34 said:
Alright. so ill work on hitting the hole a little harder in an attempt to load the wraps.
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I'm sorry, I should clarify. It looked more to me like you squished in the hole. That was good descent speed, but you need to remain stiff.
 
Squats looked really good. Only thing to note is that as you got fatigued on the last set it LOOKED like the weight was driving you forward negatively. That is not at all the case. When you got near that end range RPE the weight went from your heels to over to over the mid foot. Likely a product of Olympic shoes. This could mean absolutely nothing, but IF coming forward becomes an issue(for example throws off your balance) as you get closer there is some things you could toy with(flat shoes, purposely leaning forward a hair more to be at mid line, focus on staying on the heels, etc).

Like I said may be a non issue at all on a 1RM, just something I noticed. Nice work buddy!
 
herderdude said:
I'm sorry, I should clarify. It looked more to me like you squished in the hole. That was good descent speed, but you need to remain stiff.
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Gotcha. Thanks for the clarification. I think your "squishing" and my "wiggle" might be talking about the same thing. Knees/hips wiggle torso collapses instead of hitting the hole and boom reverse out.

rob112 said:
Squats looked really good. Only thing to note is that as you got fatigued on the last set it LOOKED like the weight was driving you forward negatively. That is not at all the case. When you got near that end range RPE the weight went from your heels to over to over the mid foot. Likely a product of Olympic shoes. This could mean absolutely nothing, but IF coming forward becomes an issue(for example throws off your balance) as you get closer there is some things you could toy with(flat shoes, purposely leaning forward a hair more to be at mid line, focus on staying on the heels, etc).

Like I said may be a non issue at all on a 1RM, just something I noticed. Nice work buddy!
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Good catch on this. I see what youre saying. I'll keep an eye on it. I'll probably end up switching back to flats at some point in my career, but im gonna give this a shot for the time being.
 
Just for peace of mind...passable comp depth?
 
jswain34 said:
Totally agree. I watched the duffin video about breathing/bracing before starting and was trying to focus on breathing deep into the pelvic floor/gut. I definitely still see my chest rise as you said, so, something to continue to work on as well. Thanks bud.
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Watch the CWS video with mark bell on bracing. Very good pre lift warmup.
 
Just watched the video again. Depth was good all day, except maybe the first rep with 405 where your knees crushed forward in the hole a bit. Some pause squats for the wiggle/squish and some hamstring work or regular old box squats to give you a little more confidence sitting back and you're golden.
 
SweetLou321 said:
Watch the CWS video with mark bell on bracing. Very good pre lift warmup.
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Awesome. I'll look for it to watch tonight and before tomorrow's lower day. Thanks

herderdude said:
Just watched the video again. Depth was good all day, except maybe the first rep with 405 where your knees crushed forward in the hole a bit. Some pause squats for the wiggle/squish and some hamstring work or regular old box squats to give you a little more confidence sitting back and you're golden.
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Cool, thanks. I knew i wasn't above parallel but i couldnt quite tell if my crease was below the knee either.

Fronts and Pauses are in line for tomorrow after speed work. And i will just work in some box squats as an accessory after pulling.
 
8/21 BB day and 5/3/1 OP

Warm up - 5 minutes total
Foam roll a little - quads/hams/back
Band pull a parts
Sledge swings

5/3/1+ OP
45x5
75x5
95x5
110x3
140x5
155x3
175x1+ (6)
new 1rm estimate: 203-210lb (range from 2 different apps)

Ss OP w/ seated calves
90x2x15 (sets, reps)
110x3x15

CGBP ss/ facepulls
135x8 warmup / 80x15
185x8 / 80x15
205x8 / 90x15
185x8 / 90x15
185x6 (larsen cgbp) + 2 regular for total 8 reps / 90x15

Zottman db curls (+ fat gripz) ss/ unilateral lateral raise

20x3x12 / 20x3x12

Hammer curl
40x6 - just saw the 40s when i laid down the 20s and said screw it lets do a few more. Then said okay thats good im done. Lol.

In an out in an hour.

Edit: by the way. I stepped on the scale for the first time since my meet last month. Weight was 222.
 
Strong OHP. Nice job AMRAPing my max single. lol
 
RegisterJr said:
Strong OHP. Nice job AMRAPing my max single. lol
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Thanks man. Op has always been a good lift for me. This is where i got stuck before stopping 5/3/1 so lets see if i can make some progress. This tied an estimated 1rm pr.
 
Super quick update before i run out of the house to drive to IN for my dad's bday.

Speed squats wrapped
Work up to 330x3x3; not a great day, but not a bad day in terms of how they felt. Brought my stance in a bit. Felt like i was bracing better today.

Front squats (from cube)
195x3
235x1
285x1
325x1 @9
325x1 @8.5

Pause squats (3ct)
325x2sx4 w/ hip circle above knees

Sumo pulls: work up to x2@8-9
[email protected] (assuming i kept positioning/technique on point; rpe 8)

Back downs: 420x3sx2 reps

Thats all. Wanted to box squat after and hit some ghrs/dimmels. But ran out of time; gotta leave to get to IN in time.

Have a good weekend everybody
 
Just an observation but you may be doing to much work before you pull. You are about to start peaking so now is a good time to cut back on volume and frequency.
 
SweetLou321 said:
Just an observation but you may be doing to much work before you pull. You are about to start peaking so now is a good time to cut back on volume and frequency.
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So what would you recommend? Hows this?

Squat monday in wraps then do cube programmed fronts and pauses. Then maybe 2-3 sets x12 ghr.

Friday-
Start with pulls
3 sets box squats (i prefer to do some sort of squat 2x weekly)
3 sets rdls
2x15-20 dimmels?
 
jswain34 said:
So what would you recommend? Hows this?

Squat monday in wraps then do cube programmed fronts and pauses. Then maybe 2-3 sets x12 ghr.

Friday-
Start with pulls
3 sets box squats (i prefer to do some sort of squat 2x weekly)
3 sets rdls
2x15-20 dimmels?
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List out what your outline was for the last 4 weeks with sets and reps. Then I'll tell you what to cut.
 
SweetLou321 said:
List out what your outline was for the last 4 weeks with sets and reps. Then I'll tell you what to cut.
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Alright will do. Ill do it probably tomorrow. Deload this week so ill have a little extra time hopefully. I work the shifts that are least conveniently in terms of me getting to the gym this week so it fell perfectly on a deload.
 
Feel like i missed a lot of good action in the logs today. I, like thomas, slept in today and caught up on some sleep. Ill do squat deload tomorrow after work. Bench wednesday. Dead friday. Op saturday. If i get some time tonight im gonna go back and read the dialogue in whoevers log that was regarding deloads. Looked like some good info in there. Lou, I haven't forgotten about putting up my plan for the next 4 weeks...ill get around to it by the time this deload is up. Pretty hectic week for me.
 
It was international rest day.
 
Just bought my first lifting singlet for the upcoming meet. Metal two color 2xl. Gonna try and do my last heavy squat session or two in it. Considering ive never worn a singlet i want to get a little comfortable in it before meet day.
 
What brand you go with?

Edit: nm, you posted. I honestly feel like my supports a little so you may like it.
 
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Edit: lol you have the best edit reasons out of anyone on AM.
 
It was between that one and this one:

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lol
 
liftandswim said:
What about a combination deal? Bottom half of the singlet with the hot pink top
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Lol thatd be awesome. There are some pretty sweet singlets out there these days.
 
8/25 squat deload

Work up to 375x2x1 wrapped. Wrapped squats actually felt really good today. I followed herders advice and just thougjt push the knees out and let the wraps take care or up. I felt like i was getting better spring out of the hole. Also hit the hole a little harder today i believe. Overall good day squatting.

Front squat: 3x10@185

Dimmels (in power rack with green iton woody bands doubled over the bar.)

Bandsx20
Bands+90lbx2x20

Edit: something on the lateral part of my right knee was kind of bugging me during front squats. Hopefully it doesnt turn into an issue. Ive never really had knee problems since i stopped catching for baseball in high school. Wouldn't really like to start know.
 
Oh yeah. Tried helping a guy at my gym with his suno pulls today. Told him to push the hips into the bar to help keep his torso angle higher. His buddy then argued that you shouldnt be pushing your hips into the bar and im getting that confused with conventional pulling. Okay buddy
 
liftandswim said:
Lol yeah, you'll have that. Another a reason I keep my to myself outside of random BSing
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I usually do too. Was feeling nice today during my deload squats. I now remember why I keep to myself.

They're a pretty tight group of guys on the PL team there and i don't necessarily agree with some of the stuff the "captain"/guy that runs their sessions preaches. So i kind of just stick to myself and do my own thing which i think kind of already causes a little "tension" between us. I'm also pretty positive the majority of the team is "on" so that also doesn't make their training optimal for me.
 
jswain34 said:
I usually do too. Was feeling nice today during my deload squats. I now remember why I keep to myself.

They're a pretty tight group of guys on the PL team there and i don't necessarily agree with some of the stuff the "captain"/guy that runs their sessions preaches. So i kind of just stick to myself and do my own thing which i think kind of already causes a little "tension" between us. I'm also pretty positive the majority of the team is "on" so that also doesn't make their training optimal for me.
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Lol, yeah I hear ya. If I ever join this PL'ing gym kinda near me (when I move out) I'd likely still train by myself. Not sure how that'll go over
 
liftandswim said:
Lol, yeah I hear ya. If I ever join this PL'ing gym kinda near me (when I move out) I'd likely still train by myself. Not sure how that'll go over
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It doesnt seem to go over too well in my experience lol. There are a couple guys that i'll talk to that are level headed and dont seem to get involved in the politic-y drama, but they're mostly on the strongman team and powerlift secondarily. I wouldn't mind taking a brief powerlifting hiatus and testing out some strongman training honestly, maybe some day.
 
SweetLou321 said:
The really good gyms won't care and will most likely reach out to you to learn.

Again I said good lol
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Guess i could see that.

SweetLou321 said:
Btw post your template so we can help you peak
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Posted on this earlier today or last night. I'll get around to it by the end of this deload. (Friday night or saturday most likely)
 
8/26 bench deload - just did the cube rep day on the lower end of the given rep ranges and cut the accessory volume.

Rep COMP BP (pinky on ring):
prescribed 2-3x4-8@250
Did 3x4@250

CGBP: pointer on edge of knurl and smooth
Prescribed 2x2-3@265
Did 2x2@265

Skipped spoto press cuz my left biceps tendon was flaring up. Would've fought through it any other time than a deload.

SS barbell rows with random bench sets:
175x10
185x10
185x3x8

Facepulls ss/ pec flys
80x4x15 / 105x3x15

Walked in and found this in the room where the foam rollers are: Invalid Link Removed
Its a x-wife...i'm deeming it a lite version though. Dunno the exact weight yet but i can tell you it isnt anywhere near 135. End of my session i threw it on my left bicep where it was painful then put a 25lb bumper plate on top. Sat under there for about a minute then left. Off to work.
 
What's the approximate dimensions on that bad boy?
 
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