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Jswain's training log for powerlifting

In. Don't sweat the reverse band, either way it's done. As long as you have very little tension at the top so you can feel the weight you'll be alright.
 
jswain34 said:
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=123355"/>

Ended up using these. Hopefully you guys dont say they were too strong cuz i killed 470 with them. Entire session was on point with the exception of my second single with 430. I'm attributing that to a bad wrap job though.
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Been super busy bud. Will check your plan in a few. Those are the light bands I wanted you to use. You were suppose to kill the 470 honestly. But to make the plan more accurate hang a bar in them next time and load weight till its the same height as you are in the hole. That's how much it takes off. May need to drop to minis based on your set up.
 
herderdude said:
That's all good, man. Light bands were a good choice. Nice work getting 470!
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I figured as long as they werent something like the monsters it would be alright lol. Thanks Herder...excited to see how 495-500 goes next week.

Edit: that's in two weeks. Next week 485.

Hyde said:
In. Don't sweat the reverse band, either way it's done. As long as you have very little tension at the top so you can feel the weight you'll be alright.
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Welcome sir! Sounds good, for never having 470 on my back before (i know :( ...)it felt pretty decent.

SweetLou321 said:
Been super busy bud. Will check your plan in a few. Those are the light bands I wanted you to use. You were suppose to kill the 470 honestly. But to make the plan more accurate hang a bar in them next time and load weight till its the same height as you are in the hole. That's how much it takes off. May need to drop to minis based on your set up.
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No worries man. I understand life doesn't revolve around my AM training log lol. Sounds good. Ill do that next time i go in so we can make some adjustments if needed prior to next weeks overreach. Videos will be up in an hour and a half or so so you guys can check out how i set it up.
 
9/1 Squat day

Warmup - normal stuff + 2x10 light standing ab pulldowns.

Comp Sq: moved my feet back out wider and angled my toes out a bit more. Hips/SI didnt bug me one bit. I really liked squatting in flats compared to olys. Didnt realize it til today.

60 lb bar x10
110x8
150x5
200x5
250x4 +unlatched belt
300x3
350x1 +latched belt
400x1 +titanium wraps
430x1 (video; rpe 7-7.5)
430x1 (rpe 8-8.5...like i said I'm attributing this set to a bad wrap and maybe something technical..didnt film it so im not quite sure.)
470x1 +light rev bands (video)

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RDL:
135x8
225x8
275x8 +unlatched belt
315x6 1st 3 doh, last 3 strong mixed
315x6 1st 3 hook, last 3 strong mixed
315x6 all weak mixed
All 315s had latched belt

Chest supported iso rows:
1 plate x2x12 alternating arms each 12 reps. Going 12 right 12 left 12 right 12 left without rest and static hold of nonworking arm.
1 plate x12 same fashion just only one set.
Was running out of time so i just tried getting in some quick volume and TUT.

GHR (didn't have time to set up dimmels):
2x15xbw
Last rep of last set i held at about 30-45 degrees (0 being parallel to floor) for a 10 count.

General meet update:
-I now know which bars will be used for both deadlift and squat. Just so happen to be the ones ive been training with for the last 6 months. One less potential issue there.
-The Illinois UPA director owns my gym and he was there today checking my depth on squats. Big tatted dude i fist bump in the last video is him. He said my depth was good for the meet so just have to stay dialed in there.

Thats all. Thanks for any comments/critiques in advance. I appreciate all the **** you guys have helped me with. Best decision (in regards to training) i ever finally talked myself into was making a log here.
 
Bro that tension was super light. Nicely done. My very rough estimate would be like 20-40 pounds taken off at the very bottom. I'd choke the band around the top of the rack next time so the band is in contact with the bar th e whole time, but that's just me. That's a good light second attempt to set you up for a 500 third with next to no fatigue.
 
Missed a lot of fun talk in here about BoB. Good work, too.

jswain34 said:
For deads:

Put 60% of 1rm on the bar. Start a timer for 12 minutes. Do as many reps as you can in 12 minutes shooting for 20+. Next time you do it try and beat previous record.

Edit: you are resetting between reps treating each rep like a fresh pull. Letting go of the bar, stepping back, re approaching the bar, etc.
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This sounds interesting. Mine would be only 318. Maybe I'll try this this week.
 
herderdude said:
Bro that tension was super light. Nicely done. My very rough estimate would be like 20-40 pounds taken off at the very bottom. I'd choke the band around the top of the rack next time so the band is in contact with the bar th e whole time, but that's just me. That's a good light second attempt to set you up for a 500 third with next to no fatigue.
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Awesome. Like i said im pretty inexperienced in the hole band/chain department so i wasn't quite sure what to go with. I get why you'd do that, heavies might be too much of a yank if it caught like that. Pretty excited to see how the next two weeks go to see how attempts may play out.
 
RegisterJr said:
Missed a lot of fun talk in here about BoB. Good work, too.

This sounds interesting. Mine would be only 318. Maybe I'll try this this week.
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You sure did. And thanks man. Just doing my best to PR every session like you haha.

If you try it out, let me know what you think.
 
liftandswim said:
Squats looked solid to me! Good speed
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Thanks man. That may be the first time anyone has ever said good speed to one of my squat videos over 80% lol.
 
Oh yeah. Weighed 224.2 this morning at 5am with nothing but preworkout and 60g carbs via waxy maize starch in me. Gonna start monitoring more closely...i'm really not trying to have to cut any weight. This is the heaviest ive been since my winter hibernation state.
 
SweetLou321 said:
Yeah there is no way those took off all that much. Herder has you covered. Looks good man.
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Still interested to see how much so ill still weigh it out.
 
jswain34 said:
Oh yeah. Weighed 224.2 this morning at 5am with nothing but preworkout and 60g carbs via waxy maize starch in me. Gonna start monitoring more closely...i'm really not trying to have to cut any weight. This is the heaviest ive been since my winter hibernation state.
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How tall are you?
 
6'3". Goal someday is to settle in as a solid 235-240; just not there yet.
 
Didn't realize you were that tall. Solid lifts for your height. Actually 225 is lite for your structure which makes those lifts even more impressive.
 
liftandswim said:
Figured you had to be up there to still be in crossfit shape at 224lbs ;)
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Lol. Reason#1 why i need to gain weight. I was talking to Hyde about Wendler's "Building the Monolith". Thinking about running that after this comp with a nice 500+ cal surplus for 2 months to try and put on a little weight to gain some leverage at my height.
 
turff49 said:
Didn't realize you were that tall. Solid lifts for your height. Actually 225 is lite for your structure which makes those lifts even more impressive.
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Thanks man. Long arms help me with deadlift but some would say i'm not "built for powerlifting". Whatever, just means i have to work a little harder.
 
jswain34 said:
Lol. Reason#1 why i need to gain weight. I was talking to Hyde about Wendler's "Building the Monolith". Thinking about running that after this comp with a nice 500+ cal surplus for 2 months to try and put on a little weight to gain some leverage at my height.
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Yeah I'm a whole 2 days into it lol. Got on the stationary cycle tonight and legs are still fried from yesterday's squat. Deads will be interesting tomorrow.
Normally you'd choke your bands to have at least a bit of tension at the top, but Schwab has them fully unload like that when peaking for comp in M2 and it works great I think as you really get to feel most of the weight. Well done you're gonna squat 5 man.
 
Hyde said:
Yeah I'm a whole 2 days into it lol. Got on the stationary cycle tonight and legs are still fried from yesterday's squat. Deads will be interesting tomorrow.
Normally you'd choke your bands to have at least a bit of tension at the top, but Schwab has them fully unload like that when peaking for comp in M2 and it works great I think as you really get to feel most of the weight. Well done you're gonna squat 5 man.
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Lol hey all i did was say i was talking to ya about it! Sounds pretty brutal lol.

Exactly what i was thinking. Considering ive never had that much weight on my back before i kind of think its a good idea both for confidence and preparations sake for me to have the full weight on my back at the top of the lift. Although, I know the band tension at that point would probably be negligible.
 
jswain34 said:
Awesome. Like i said im pretty inexperienced in the hole band/chain department so i wasn't quite sure what to go with. I get why you'd do that, heavies might be too much of a yank if it caught like that. Pretty excited to see how the next two weeks go to see how attempts may play out.
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The main thing is You don't want each band to grab differently as well as like you said, the yank. It's also a good standardization of the tension, so you can reference it. But weighing it out is usually best.

If you use the proper band tension for the weight you're using, you won't even notice the band. Usually reverse minis for anything under 400, reverse lights 400-700, and averages for 700+ Donnie says once you're over 1100, you can't feel any difference at all with any kind of band, lol.
 
herderdude said:
The main thing is You don't want each band to grab differently as well as like you said, the yank. It's also a good standardization of the tension, so you can reference it. But weighing it out is usually best.

If you use the proper band tension for the weight you're using, you won't even notice the band. Usually reverse minis for anything under 400, reverse lights 400-700, and averages for 700+ Donnie says once you're over 1100, you can't feel any difference at all with any kind of band, lol.
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Cool, gotcha. Makes sense about the band tension and choking it down on the rack. I'll give it a shot on one of my sets next week and see if i can tell a difference.

Psh...lol i can't even imagine having 1100lb on my back and squatting it. Fukin crazy.
 
Hyde said:
Yeah I'm a whole 2 days into it lol. Got on the stationary cycle tonight and legs are still fried from yesterday's squat. Deads will be interesting tomorrow.
Normally you'd choke your bands to have at least a bit of tension at the top, but Schwab has them fully unload like that when peaking for comp in M2 and it works great I think as you really get to feel most of the weight. Well done you're gonna squat 5 man.
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I've never seen this done at Obb or with anyone at the gym using his method. Just saying.
 
By the way, today was a rest day from the gym. Busy as hell with moving mine and my girlfriend's crap into this uhaul. A little gpp work i suppose :)
 
Forced rest day today. Wanted to get a lift in this morning but finishing up the packing took longer than i thought before work at 130.
 
SweetLou321 said:
I've never seen this done at Obb or with anyone at the gym using his method. Just saying.
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That's how Sean used it, at least on deads as I recall, after he bought the M2 method. I could have been mistaken and that wasn't something he was supposed to be doing from the M2, but I know he went out of his way to get a setup to pull with a full unload at the top. Nor would it surprise me for Schwab to print that as an option without ever actually doing it.
 
Hyde said:
That's how Sean used it, at least on deads as I recall, after he bought the M2 method. I could have been mistaken and that wasn't something he was supposed to be doing from the M2, but I know he went out of his way to get a setup to pull with a full unload at the top. Nor would it surprise me for Schwab to print that as an option without ever actually doing it.
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You can be right.

Side note I can't see any reason why a raw lifter, esp a natural one, would ever use any of his methods period.
 
Finally got a session in

9/4 OP w/ bb work

OP (3s week)
45x5
80x5
95x5
115x3
135x3
155x3
175x3+ (5)

OP the last two weeks hasnt felt as strong. Not too worried about it right now.

Ss OP w/ calves
2x15@80 standing
3x15 seated...2x15@100 1x15@110

CGBP
135x8
185x8@@7
205x8@8
[email protected]
205x8@9
+original SS
205x12

Zottman Curl
2x12
Hammer curl
2x12

Ss above curls with SA Grenade cable tri extensions:
4x12

In hindsight i shouldve deadlifted tonight. Gonna go get it in at 8 since i have to be at the apartment complex at 10. Gonna be a little pressed for time most likely. Damn it. Dunno what i was thinking. Luckily its a speed pull day so ill probably do them with reduced rest periods.
 
Looks like we both hit up some overhead tonight. I prefer it to bench, honestly.

And yeah, I wouldn't worry. OHP strength is notoriously variable for me too. If I'm tired going in, forget about it.
 
liftandswim said:
Looks like we both hit up some overhead tonight. I prefer it to bench, honestly.

And yeah, I wouldn't worry. OHP strength is notoriously variable for me too. If I'm tired going in, forget about it.
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Yup, i saw that. Your BTN are pretty dang strong man. I don't even know what my btn would be like in comparison to my regular. Me too 100% on OP variability. Diet and fatigue going in to the session are huge for me.
 
jswain34 said:
Yup, i saw that. Your BTN are pretty dang strong man. I don't even know what my btn would be like in comparison to my regular. Me too 100% on OP variability. Diet and fatigue are huge for me.
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My OHP maximal strength is a little higher, but I'm able to crank out submaximal work easier on the seated BTN. My guess is because the OHP incorporates your entire body.
 
Quick update before the moving commences.

9/5 DL day

Pause squats (3ct, admittedly probably 1/4 of these reps were fast 3s): prescribed 2x6-8@325
Work up
325x6
Reduced weight
305x6

Speed DL:
6x2@375: felt great. I know they are supposed to. But when i got my positioning right these were absolutely flying. Around 1 minute rest on these.

Elevated Ghr:
Thin green bandx12
Thin green x 8 + 4bw
Thin green x10 + 2 bw

Didnt have time for 3xamrap pullups or 2-3x3 front squats. Shouldve pulled yesterday. But i guess as long as i got my pause squats and deads in im not too worries.
 
Still a good session. Have fun moving after that. Lol
 
RegisterJr said:
Still a good session. Have fun moving after that. Lol
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One of my buddies came out to help out. Took about an hour to get everything out of the uhaul and into the apartment. Much easier when you have another person to help you move the heavier stuff in lol. I was loading the truck by myself
 
jswain34 said:
I was loading the truck by myself
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Yeah, I've involuntarily became the family help when it comes to moving heavy crap lol. They think because I lift that moving large, heavy, awkwardly shaped objects will be fun. I mean I'm not one of those crazy strongman competitors lol
 
liftandswim said:
Yeah, I've involuntarily became the family help when it comes to moving heavy crap lol. They think because I lift that moving large, heavy, awkwardly shaped objects will be fun. I mean I'm not one of those crazy strongman competitors lol
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Lol yeah man. I lived with my girlfriend's parents and her step dad has a bad back. Any time anything was too heavy for him, guess who got a chore. Oh well...they didnt make me pay to live there. Had to gain my keep somehow
 
Hyde said:
That's how Sean used it, at least on deads as I recall, after he bought the M2 method. I could have been mistaken and that wasn't something he was supposed to be doing from the M2, but I know he went out of his way to get a setup to pull with a full unload at the top. Nor would it surprise me for Schwab to print that as an option without ever actually doing it.
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I only followed the last 3 weeks of it for deadlift only and used the bands in the easiest fashion I could without getting detailed and frustrated setting bands up lol
 
Getting my bench work in at LA fitness again today. Showed up at my gym and it is apparently closed for labor day.
 
9/7 Bench day: second to last bench day pre peak week.

I was looking over my plan going into the session and i decided i kind of wanted to get an idea of where my strength was so i went on gonna do x2@9 and then the speed bench sets afterward as my back down sets. Once i got to my gym and realized it was closed i almost said screw it and just did the speed work. But, I decided to go with it anyway...kind of wish i didn't. Couldn't get comfortable at all on the skinny, slippery ass benches with the pin height so damn low. Oh well, it is what it is, better than nothing.

Bench: some pinky on the ring some ring on ring.
Work up to 290x2@9; disappointed in this. Next weeks session will go better for a little confidence going into the meet.
Back downs: 6x2@220

CGBP: pointer finger on border of knurl and smooth:
235x2x5

Spoto 1":
3x6@205

Dips:
Bw x15,9,9

Roman Chair cross legged leg raises:
3x12

Chest fly machine:
105x12 warmup
135x12
150x12
165x12
All slow and controlled eccentric with explosive concentric and 1 count hold peak contraction.

Lateral raises:
20x15
20x12+3 partial swings
20x12+8 partial swings

Facepulls:
4x15

Blah day. Going in to the gym tomorrow to get some VERY light monolift work in. Last week when the owner was there while i was squatting told me to come in so he could give me some pointers on the mono for the meet. Happy about that.

Thanks for any comments/critiques in advance. Hope you all have had a good holiday.
 
Couldn't fall asleep last night so i slept instead of going in for the monolift work. Hopefully i can find a time to get with Byron so he can show me what he was going to show me.
 
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