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Jswain's training log for powerlifting

Strong CG man.
 
RegisterJr said:
Strong CG man.
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Thanks, reg. Hoping for some carryover to my bench. Considering i had hardly done much of any cgbp prior to 7-8 weeks ago i think its going pretty decent.
 
jswain34 said:
Thanks, reg. Hoping for some carryover to my bench. Considering i had hardly done much of any cgbp prior to 7-8 weeks ago i think its going pretty decent.
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Do you think you've noticed any carryover? I was contemplating dropping CGBP for JMs this week.
 
RegisterJr said:
Do you think you've noticed any carryover? I was contemplating dropping CGBP for JMs this week.
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Strong triceps are essential for a strong bench. I'd recommend keeping the CGBP's. Can tell from the videos your triceps have grown. They work.
 
In addition to what turff said, since they are my main supplemental move id rather keep them in place of something else with less specificity. Especially 2 weeks out from a meet. But in your case i dont see why you couldn't do JMs instead every once in a while. Wouldnt drop cgbp altogether, but it doesn't have to be there training cycle after training cycle if you want to experiment.
 
440x4x1 then 485x1 w/ reverse lights on deck for today once i get off work at 4. Trying to minimize sitting today to avoid locking my hips up before the session.

Edit: its actually 440x4x1 then 485x2x1

Forgot a set of 485. Thats the gain maker set.
 
jswain34 said:
440x4x1 then 485x1 w/ reverse lights on deck for today once i get off work at 4. Trying to minimize sitting today to avoid locking my hips up before the session.
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Kill it bud. Today will probably suck FYI so bring your mental a game. This is the overreach so its not suppose to move perfect or feel great.
 
Lol @ the gain-maker set
Get it man! Btw survived first week of Monolith. Turns out the first day of each week is the hardest, and as you break down it relents a bit til you get your 2-day break on the weekend and reload for the next Monday. Liking it but it takes FOREVER
 
Hyde said:
Lol @ the gain-maker set
Get it man! Btw survived first week of Monolith. Turns out the first day of each week is the hardest, and as you break down it relents a bit til you get your 2-day break on the weekend and reload for the next Monday. Liking it but it takes FOREVER
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Glad to hear you survived lol. And yeah just looking at the program day 1 looks tough lol. 100 facepulls+100 chins and 100-200 dips. Jesus. All that after 90% of tm for 5x5 squats and an amrap OP. Holy volume.

How long is it taking you? I wonder if its work to somehow divide up the days and make a 4th day. You doing the 1.5lb ground beef and 1 dozen eggs every day part?
 
Black lights are giving me about 17lb each side at my depth. I rested plates inside the loops til it sat still at the height the bar is at when im at depth. Seems like a lot if you add each side together. Should i go down to minis?

Edit: good guess herder, you said 20-40.
 
jswain34 said:
Black lights are giving me about 17lb each side at my depth. I rested plates inside the loops til it sat still at the height the bar is at when im at depth. Seems like a lot if you add each side together. Should i go down to minis?

Edit: good guess herder, you said 20-40.
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Brian Carrolls recommendation is 4-700 use lights, 700+ use average. If you feel the lights are doing too much, I'd say go with mini's/monster mini's.
 
turff49 said:
Strong triceps are essential for a strong bench. I'd recommend keeping the CGBP's. Can tell from the videos your triceps have grown. They work.
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Considering I get more direct tricep work with JMs do you still feel that way?

jswain34 said:
.....
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Overall, how do you feel about your wrapped squat and deciding to go wrapped?

Sean1332 said:
Brian Carrolls recommendation is 4-700 use lights, 700+ use average. If you feel the lights are doing too much, I'd say go with mini's/monster mini's.
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Q about bands. What percent of tension do you want to feel at depth? None, 5-10%, etc?
 
RegisterJr said:
Considering I get more direct tricep work with JMs do you still feel that way?



Overall, how do you feel about your wrapped squat and deciding to go wrapped?



Q about bands. What percent of tension do you want to feel at depth? None, 5-10%, etc?
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I don't think that detailed. It hurts my head. Under 700 I like lights. I personally vote miniband or light band under 500.
 
Sean1332 said:
I don't think that detailed. It hurts my head. Under 700 I like lights. I personally vote miniband or light band under 500.
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What I meant, is do you want constant band tension throughout the entire squat?
 
RegisterJr said:
What I meant, is do you want constant band tension throughout the entire squat?
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Ah sorry. Yeah. With the reverse band, tension increases as you go into the hole and decreases as you come out. At lock out, I personally have them just shy of being loose. I thought you were asking what % tension you want in the hole...which I have zero idea lol Did you mean squatting against bands? I was confused by the comment of having zero tension in the hole.
 
Sean1332 said:
Ah sorry. Yeah. With the reverse band, tension increases as you go into the hole and decreases as you come out. At lock out, I personally have them just shy of being loose. I thought you were asking what % tension you want in the hole...which I have zero idea lol Did you mean squatting against bands? I was confused by the comment of having zero tension in the hole.
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I did originally mean banded as opposed to reverse, but the answer would apply to both. Thanks Sean.
 
Im sticking with the lights. I needed to see how my last set with 440 went before i decided and my phone effed up and only recorded 10s after i started the video. Dumb as hell. Ill try and get a video of the rev banded 485. My dumb ass forgot my ipad.
 
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Decent chance i was high. 485x1 + reverse lights. second set.

ImageUploadedByAnabolicMinds1441844244.671309.jpg


^lowest point (or damn near).
 
Ok, had to go check out these JM presses. It's really just a variation of the CGBP. Almost a CG guillotine press so yeah I like that exercise.
 
RegisterJr said:
Overall, how do you feel about your wrapped squat and deciding to go wrapped?
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You know, this is an interesting question for me to answer. On one end, obviously, i like that i lift more weight. On the other end, they are a real pain in the ass and I don't really like wrapping lol. I will more than likely store them away and work on getting my straight raw squat up for a while. Maybe if i do something like RTS again I'll use them for my top set then go without for the back downs. I'll probably only use them as an overload technique for a while until i think it is time for me to do another meet. Then, i'll reintroduce them as a more consistent thing.

With that said, i feel much more comfortable in wraps than without. Something about them make me drive my knees out harder and that really helps my squat form/power.
 
9/9 Squat overreach & 2 weeks out.

55x5
105x5
145x5
195x5
235x3 loose belt.
285x3
325x1 locked belt
365x1
405x1 +titaniums
440x4x1
485x2x1 +reverse light bands. For the second set i was going to put on some monster minis but they were pretty beat up and the lights were already inside the cage. Therefore, didn't throw on the monster minis.

Elevated GHR ss/ w/ chest supported iso row

Bwx20 / 90 per handle x12
Bwx15 / same as above
Bwx15 / same

On rep 4 of set 2 of ghrs my left hamstring started to cramp. Made it through without it knotting up luckily.
 
jswain34 said:
Black lights are giving me about 17lb each side at my depth. I rested plates inside the loops til it sat still at the height the bar is at when im at depth. Seems like a lot if you add each side together. Should i go down to minis?

Edit: good guess herder, you said 20-40.
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IMO 34 is just fine. Maybe a hair light. Carroll says rev band should be about 10%. I tend to agree with him.

Edit: Sean and I are both Carroll parrots lol.
 
RegisterJr said:
Considering I get more direct tricep work with JMs do you still feel that way?
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I'd do both. I've been known to do this for myself. Make CGBP the main for awhile and do JMs second. Or do comp, CGBP, and JMs. No shame in that game. The longer I spend doing this, the more I say train as close as is possible without hurting yourself, then close to a meet move that grip out. With squats I say train as wide as possible without hurting yourself, then move it in enough to hit depth close to a meet.
 
Nice squat. Don't worry about depth or speed. Not on overreach day. The goal of today was to survive. You were close enough on depth, and those bands are doing next to zilch. You're set for 500.

Keep in mind that the way you set up your training cycle, you will be your strongest on meet day. I'm betting that barring a mental fck from the number five, zero, zero, you hit your third attempt with pounds left on the platform.
 
herderdude said:
Nice squat. Don't worry about depth or speed. Not on overreach day. The goal of today was to survive. You were close enough on depth, and those bands are doing next to zilch. You're set for 500.

Keep in mind that the way you set up your training cycle, you will be your strongest on meet day. I'm betting that barring a mental fck from the number five, zero, zero, you hit your third attempt with pounds left on the platform.
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Thanks brotha. Session was tough. We'll see how i feel on meet day, i'm planning on pushing it a little. Want to start off my first full meet with a 1400+ total. Don't wanna leave much out there this meet since its gonna be my last one for a bit (thats the plan...we'll see how that goes lol).
 
jswain34 said:
Glad to hear you survived lol. And yeah just looking at the program day 1 looks tough lol. 100 facepulls+100 chins and 100-200 dips. Jesus. All that after 90% of tm for 5x5 squats and an amrap OP. Holy volume.

How long is it taking you? I wonder if its work to somehow divide up the days and make a 4th day. You doing the 1.5lb ground beef and 1 dozen eggs every day part?
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2.5-3 hours on the 5x5 squat day, 2 hours for the other 2 days. Obviously you could break the work up but the idea is to be spending more time out of the gym growing.
And no on the food recommendations; that's stupid. I HATE when I see mandatory diets latched onto a routine. My training is always tailored by me to me - why would my diet be any different? You see this stupid sh*t about drinking a gallon of milk a day or eating all that beef and eggs. I love all 3 of those but it's just a CYA on Wendler's part because dumb ppl will eat 2 small meals a day and complain about recovery and progress. You have to eat enough to recover and gain weight at a pace you desire. It's so simple and I don't understand what people struggle with about that.
Also 500 is coming on meet day!!!
 
Hyde said:
2.5-3 hours on the 5x5 squat day, 2 hours for the other 2 days. Obviously you could break the work up but the idea is to be spending more time out of the gym growing.
And no on the food recommendations; that's stupid. I HATE when I see mandatory diets latched onto a routine. My training is always tailored by me to me - why would my diet be any different? You see this stupid sh*t about drinking a gallon of milk a day or eating all that beef and eggs. I love all 3 of those but it's just a CYA on Wendler's part because dumb ppl will eat 2 small meals a day and complain about recovery and progress. You have to eat enough to recover and gain weight at a pace you desire. It's so simple and I don't understand what people struggle with about that.
Also 500 is coming on meet day!!!
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Dayum. Probably dead after those sessions. I totally agree on the diet part. Like you said, as long as you are eating enough allowing for recovery and growth it doesn't matter whether its food that he says you should eat or foods you eat. Totally agree on your points.

And i'm gonna do my damndest to prove you all right on meet day!
 
Most people think that if you can see it, you can believe it, ie your numbers indicate 500 will be there. But the real secret to making it happen when it's time to test yourself is knowing that if you can believe it, you can see it!!!
 
Hyde said:
Most people think that if you can see it, you can believe it, ie your numbers indicate 500 will be there. But the real secret to making it happen when it's time to test yourself is knowing that if you can believe it, you can see it!!!
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Thats not gonna be a problem. There will never be a weight that i pick in a competition that i go into it thinking I won't hit it. I may think its gonna be a grinder, but as soon as my hands hit the bar on squats, ass hits the bench on bp, or set my feet on deads it is on and that **** is mine.
 
Looking really good in here! I always get a bit freaked out squatting in the rack.
 
I see herder has you covered. Sorry I've been so busy man. You look ready to smash some PRS. How do you feel overall?
 
SweetLou321 said:
I see herder has you covered. Sorry I've been so busy man. You look ready to smash some PRS. How do you feel overall?
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No worries man. You have a full plate. Don't worry about me, you already did enough by programming the last 8 weeks of squatting for me.

You know, I don't really feel all that terrible. I'm feeling a little tired and run down, but i'm still hungry to get into the gym and get my work in so it's not like i'm feeling burnt out or anything. Joints are holding up pretty well. Right wrist is really the only thing that is bugging me. Right knee still has a sharp pain in it every once in a while, but nowhere near as often as it was when i was squatting in my olys. Lumbar/SI is a little stiff again but nothing like it was a month or two ago.
 
jswain34 said:
No worries man. You have a full plate. Don't worry about me, you already did enough by programming the last 8 weeks of squatting for me.

You know, I don't really feel all that terrible. I'm feeling a little tired and run down, but i'm still hungry to get into the gym and get my work in so it's not like i'm feeling burnt out or anything. Joints are holding up pretty well. Right wrist is really the only thing that is bugging me. Right knee still has a sharp pain in it every once in a while, but nowhere near as often as it was when i was squatting in my olys. Lumbar/SI is a little stiff again but nothing like it was a month or two ago.
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I'd imagine this is just because we are only really peaking your squat. Your volume/intensity has been pretty low on bench and deadlift. Just means you will get a nice squat PR.

Glad to hear I'm not running you into the ground lol
 
SweetLou321 said:
I'd imagine this is just because we are only really peaking your squat. Your volume/intensity has been pretty low on bench and deadlift. Just means you will get a nice squat PR.

Glad to hear I'm not running you into the ground lol
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I totally agree. I have been slacking a bit on my deadlift. But, the main goal of this cycle was to get my squat up to a respectable number in comparison to my other lifts and to be able to use wraps effectively in a meet. I feel like ive done what i need to do to accomplish those goals. I knew my bench and deadlift were going to take a back seat, so i'm okay with the way this has gone. Doesnt mean im not gonna go out and try and beat my 560 meet pr on deads and 315 bench. Gonna shoot for 585ish on deads and 330ish on bench. Goal
 
jswain34 said:
I totally agree. I have been slacking a bit on my deadlift. But, the main goal of this cycle was to get my squat up to a respectable number in comparison to my other lifts and to be able to use wraps effectively in a meet. I feel like ive done what i need to do to accomplish those goals. I knew my bench and deadlift were going to take a back seat, so i'm okay with the way this has gone. Doesnt mean im not gonna go out and try and beat my 560 meet pr on deads and 315 bench. Gonna shoot for 585ish on deads and 330ish on bench. Goal
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This is good and respectful. I think most of us fail to realize we can't improve on everything at once. I know I do.
 
SweetLou321 said:
This is good and respectful. I think most of us fail to realize we can't improve on everything at once. I know I do.
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Trust me, i'm not usually like that either lol. Don't let me fool you just off this one time. I just knew that learning wraps should be my priority since my squat is/was my worst lift. All other things were secondary for this meet prep.
 
9/11 OHP + cube bb day

Warmup:
-foam roll quads/hams/itb
-crack back with foam roller lay in thoracic extension for 30s
-sledge swings
-banded back circumductions (played with them a little, don't even know if this should count)
-pullups x5

5/3/1+ OP
45x5
80x5
95x5
115x3
145x5
165x3
185x1+ (4)
195x1
205x1 *maybe a pr or tied a pr. I cant find my first log book to look and see.

Ss 1st 3 warmups with standing calves 80x3x15
Ss next 2 warmups with seated calf raise 2x15@110

CGBP ss/ standing abs ss/ super D day after squat routine banded stomps.

185x15 / 60x20 / green iron woody x20 per leg
185x12 / 80x15 / same
185x10 / 80x15 / same

Zottman curl ss/ rolling tri ext*
30x12 / 30x15
30x12 / 35x15
30x12 / 35x15

*looked these up finally after seeing you guys doing them in your logs. Thought they looked damn good for involving all heads of the triceps. I used to do my rope pushdowns in a similar fashion.

Half kneeling facepulls (alternating up leg) ss/ half kneeling pollof press (inner leg up leg)

-3 reps of 10 second holds with 5 second rest was 1 set of pollofs.

90x4x15 / 40lb x2 sets then 50lb x2 sets

Thats all thanks for any comments/critiques in advance. There's a good chance i may not even do this day next week, might just take it as an added recovery day.

Edit: weight was 224 today. Gonna try and make sure im not overdoing it on calories and sodium the next week or so. I dont wanna have to make it hard on myself to lose the weight i need to.
 
Strong OHP Pr brother
 
Pretty excited for this deadlift session today. I've got a couple singles and then an AMRAP with 430.
 
9/12 Pause squats + DL (14 days out)

Wanna start by saying this was a good lift. Got a lot accomplished. Worked out to where another guy thatll be competing in the 165s in that meet showed up the same time I did so we hopped in the mono for a bit then got some pulls in.

Pause squats from monolift
All reps all sets paused for a good 3-5 count.
135x5
185x5
225x5
275x5
305x3x5 (sets x reps)

My gym bought a new texas squat bar. Fuarkin sweet.

Squatting out of the mono went well. As long as i can get my foot placement correct with the unrack i should be good to go. I usually unrack about shoulder width then walk it back and my feet out. So i need to get some more squats out of the mono before the meet to try and get this down.

Deads:
135x5
225x5
315x5
365x3
405x2
455x2 +hook grip; all doh prior
480x2
495x1
510x1
All these went fairly well. Wasnt sitting back as much as i need to and the platform was a bit slick under my right foot so my heal slipped a few times during warm ups.

430xamrap + straps (x12 @8 rpe) estimated max between 600-615 (using 12 for the calculation). *pr. Old pr for a 430 amrap was 8x430 on 6/20/14. Reps weren't touch and go either like they were at that time either.

Ghr (regular foot placement; as opposed to elevated)
Green monster mini + orange mini x2 sets x 15
2 green monster minis x15

I hold the bands tightly to my chest if you were wondering how i do these. I used to wrap them around the back of my neck, but that gets annoying so i just hold them now.

Ghrs were supersetted with pullups (pronated grip, wide)
3 x amrap @9
x10
x8
x6

Lifts went well. I wasnt extremely happy with the way the pulls felt. Hips felt far from the bar, but reps still went up well, nothing was above an 8 rpe (for squats and pulls). Productive day finally getting into the monolift too.

Have a good weekend everybody. Thanks for any comments/critiques in advance.

Edit: oh yeah, deadlifted in my singlet today. Damn thing rides up my balls like no other. Lol oh well. I will definitely be having a bench boner at the meet.
 
Upper back is sore today. So are hammies/glutes/quads, less than the upper back though. Lower back feels fine. Looks like yesterday went to all the right places.
 
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