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Jswain's training log for powerlifting

Don't sweat the monolift - all you need to remember is to unrack it the same stance you squat in, and to have the rack height set one inch lower than your normal height to account for your wider stance unracking.
 
My last meet when I hit my personal best everyone told me not to swing if I wasn't used to it. F that it saves a TON of gas. Just get your stance right and swing your warmups too. I didn't even do that cuz one of the monolifts in the warmup area was broken. If you unrack in your stance width it will carry over fine.
 
Hyde said:
Don't sweat the monolift - all you need to remember is to unrack it the same stance you squat in, and to have the rack height set one inch lower than your normal height to account for your wider stance unracking.
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Hyde said:
My last meet when I hit my personal best everyone told me not to swing if I wasn't used to it. F that it saves a TON of gas. Just get your stance right and swing your warmups too. I didn't even do that cuz one of the monolifts in the warmup area was broken. If you unrack in your stance width it will carry over fine.
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Gotcha. Cool man thanks. Gonna try and get in the mono for squats this week to get a little more practice unracking in my comp stance. Either way, i'll be alright. Totally agree that it saves a lot of energy. Also negates my issue of re-bracing after walking the weight out.
 
9/14 BP

Warmup: roll quads/IT
Sledge swings
Banded shoulder external rotations

Comp BP:
135x5
185x5
225x3
255x2
280x2
290x1
300x2x1 (sets, reps)
315x1 +ss

Bench felt off. Weaker. I think i need to handle heavier loads more frequently than what the cube calls for. Just my opinion on that.

And shît i just realized i didnt do the 250 amrap i was supposed to do. Damn it.

Chest flys ss/ rolling tri extensions
X15/ x15
X2x12 / x2x15

Facepulls
5x15

A little left bicep and quad tempering with the ultra mini x-wife + 70lbs on top. 5 minutes.

Weight was 223 with only preworkout & waxy maize in me.

Edit: how do you guys feel about me repeating todays benching on Friday (8 days out)?
 
Eight days out, if you're worried about feeling some weight, go opener and then second to a 2 board and gtfo the gym.
 
That is what i'll do then. Sounds damn similar to what i was planning on. Just was gonna reverse band the second. But i like the 2 board better. Thanks.
 
jswain34 said:
That is what i'll do then. Sounds damn similar to what i was planning on. Just was gonna reverse band the second. But i like the 2 board better. Thanks.
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I tapered 8 days out for my bench. Identical to my squat program but used the slingshot instead of reverse bands.
 
Strong deadlifts man.
 
Of reverse band, slingshot, and boards, I've found a 2 board to be the most honest way of assessing my bench like that, and it's what I would use. If you need the extra confidence though use the reverse bands.
Btw I would often throw a slightly heavier single or 2 into the cube here or there every cycle, and I think it helped me stay acclimated. The trick is DO NOT overdo it. It should barely cost you anything recovery wise.
 
RegisterJr said:
Strong deadlifts man.
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Thanks!

Hyde said:
Of reverse band, slingshot, and boards, I've found a 2 board to be the most honest way of assessing my bench like that, and it's what I would use. If you need the extra confidence though use the reverse bands.
Btw I would often throw a slightly heavier single or 2 into the cube here or there every cycle, and I think it helped me stay acclimated. The trick is DO NOT overdo it. It should barely cost you anything recovery wise.
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I think i should be fine with a 2 board. Thanks for the info. I'm assuming the additional heavier single youd throw in be on the heavy day?
 
Last pre meet squat day (besides peak week) is tomorrow. After tomorrow it isnt about anything other than hitting some smooooooth squats the following week and then hitting a nice little pr on the 26th.
 
See Green's 562x6 SLDL @ 3.5" deficit on IG? What
 
jswain34 said:
Thanks!



I think i should be fine with a 2 board. Thanks for the info. I'm assuming the additional heavier single youd throw in be on the heavy day?
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Exactly. Mainly the 2nd and 3rd mesocycles on heavy day. Just one or 2 more reps. Otherwise Lilly won't even have you hitting your opener in training depending on the numbers you choose.
 
Hyde said:
Exactly. Mainly the 2nd and 3rd mesocycles on heavy day. Just one or 2 more reps. Otherwise Lilly won't even have you hitting your opener in training depending on the numbers you choose.
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Makes sense. Exactly. I already added in that single with 315 with the slingshot on Monday. As well as the second single with 300. I don't necessarily like that to be 100% honest. I'd at the least like to hit my opener once or twice before the meet.
 
I like the idea of an opener. Wouldn't see why you NEED to go heavier though. Trust your preparation. Ask herder.

When's your meet again?
 
liftandswim said:
I like the idea of an opener. Wouldn't see why you NEED to go heavier though. Trust your preparation. Ask herder.

When's your meet again?
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Yup thats what i'm saying, i just want to hit my opener one more time. I may not even take the second off the two board, will depend on how things are going Friday.

My meet is in 10 days.
 
Welp. Phone effed up again on the video of 495 w/ reverse bands. Hit it just as smoothly as 470 2 weeks ago and 485 last week. Feeling good. 445 felt like an opener too. Thoughts on making that my opener instead of 430? Depth was great on all squats today too.
 
jswain34 said:
Welp. Phone effed up again on the video of 495 w/ reverse bands. Hit it just as smoothly as 470 2 weeks ago and 485 last week. Feeling good. 445 felt like an opener too. Thoughts on making that my opener instead of 430? Depth was great on all squats today too.
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Roll with it and make a jump to 480 then go 500 or more. Play it by the day. If 95% felt that good then I say go for it.
 
SweetLou321 said:
Roll with it and make a jump to 480 then go 500 or more. Play it by the day. If 95% felt that good then I say go for it.
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I like it. Thats what we'll roll with.
 
9/16 Final Squat session - 10 days out

Warmup:
Rumble roll hams/quads/ITBs, crack back
Reverse kb goblet squats x10 - already felt my glutes activating well, was pretty awesome to get them firing so early in the session. Usually takes a bit longer.
Kb unilateral rdl x8 per leg
Reverse kb goblet squats x5
A few random dynamic stretches
Banded external rotations 2x10
Sledge swings 10 per direction just to loosen up the shoulders.

COMP SQ:
55x5 + hip circle 1/2 squats
55x5 full, no hip circle
145x5
195x5
235x5 - walking out from mono
285x3
325x2
375x1
415x1 + wraps, no walkout - found someone to work the mono for me from here on
445x1
445x1
495x1 + reverse lights - really happy with how this went. Hoping it goes just as well without the reverse bands.

Banded GHR:
Blue iron woody x12
Blue iron woody + green monster mini x2sx10 rep

Ss ghr with chest supported ISO row:
70x15
85x2x12

Nice session today. As noted in my previous post all the squats were quick, smooth, no question on depth. One of the guys on the team was there and said as long as i hit the depth i had today there wont be any questions on meet day. Unracking the mono in my squat stance felt pretty natural, shouldnt be any problems there. Feeling good about where i'm at on my squat for the first time in a long time. Thanks again for the programming Lou.
 
jswain34 said:
9/16 Final Squat session - 10 days out

Warmup:
Rumble roll hams/quads/ITBs, crack back
Reverse kb goblet squats x10 - already felt my glutes activating well, was pretty awesome to get them firing so early in the session. Usually takes a bit longer.
Kb unilateral rdl x8 per leg
Reverse kb goblet squats x5
A few random dynamic stretches
Banded external rotations 2x10
Sledge swings 10 per direction just to loosen up the shoulders.

COMP SQ:
55x5 + hip circle 1/2 squats
55x5 full, no hip circle
145x5
195x5
235x5 - walking out from mono
285x3
325x2
375x1
415x1 + wraps, no walkout - found someone to work the mono for me from here on
445x1
445x1
495x1 + reverse lights - really happy with how this went. Hoping it goes just as well without the reverse bands.

Banded GHR:
Blue iron woody x12
Blue iron woody + green monster mini x2sx10 rep

Ss ghr with chest supported ISO row:
70x15
85x2x12

Nice session today. As noted in my previous post all the squats were quick, smooth, no question on depth. One of the guys on the team was there and said as long as i hit the depth i had today there wont be any questions on meet day. Unracking the mono in my squat stance felt pretty natural, shouldnt be any problems there. Feeling good about where i'm at on my squat for the first time in a long time. Thanks again for the programming Lou.
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No problem man. I'm glad it worked out volume wise and has you feeling confident.
 
Couldn't fall asleep til 230 last night so I didn't go in for bench opener + second off two board. Wasn't worth going in on 4 hours of sleep.
 
Would have been a good test of the opener. You should be able to hit it while sleep deprived. I can't sleep four hours the night before a meet anyway.
 
herderdude said:
Would have been a good test of the opener. You should be able to hit it while sleep deprived. I can't sleep four hours the night before a meet anyway.
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I have no doubts that I would've been able to hit my opener today. Just didn't think it was necessary considering I wasn't even planning on doing this prior to Monday anyway. All about recovery at this point so I didn't see the need to go in on 4 hours.
 
jswain34 said:
I have no doubts that I would've been able to hit my opener today. Just didn't think it was necessary considering I wasn't even planning on doing this prior to Monday anyway. All about recovery at this point so I didn't see the need to go in on 4 hours.
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I would a gone...but I get hurt a lot so lol
 
Yeah, I wish I would've gone. I've got some demons I need to get worked out of me right now. Gonna try and keep it in tomorrow for my last deadlift session (i think 455x3x3) and save them for the meet. But, yeah, we'll see.
 
jswain34 said:
Yeah, I wish I would've gone. I've got some demons I need to get worked out of me right now. Gonna try and keep it in tomorrow for my last deadlift session (i think 455x3x3) and save them for the meet. But, yeah, we'll see.
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I personally tapered deadlift 14 days out and deloaded 85% 7 days out.
 
SweetLou321 said:
I personally tapered deadlift 14 days out and deloaded 85% 7 days out.
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455 would be 82% so im not far off. All i plan on doing is the 3x3 on deads, 3 sets of ghr to get the blood flowing and some upper back postural work.

Edit: might take a single or two off blocks following my 455 3x3.
 
jswain34 said:
455 would be 82% so im not far off. All i plan on doing is the 3x3 on deads, 3 sets of ghr to get the blood flowing and some upper back postural work.

Edit: might take a single or two off blocks following my 455 3x3.
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I did 85%x2x1. Abs. And left. You are doing a lot IMO this close to a meet.
 
SweetLou321 said:
I did 85%x2x1. Abs. And left. You are doing a lot IMO this close to a meet.
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Just following the cube deadlift week 9 deadlift day. Even abbreviated it from what that calls for. It calls for:

3x3-5@455 from the floor.
2x1-2@480 off blocks
2x3-5@430 from 2" deficit.

Then these at 3-4x10-20
SLDL
GHR
Db row

And 3-4 AMRAP pullups. plus abs and weighted carries.

I limited the floor reps to just x3.
Kept blocks
Nixed deficits
Nixed all accessories except ghrs.

^did all that because I thought all the other stuff was unnecessary this close to a meet. I don't think what I have scheduled will be too bad to the point where my peak wont allow me to supercompensate. You really think it's too much? I pretty much lifted completely normally up until the peak for the push/pull I did. But, this is only my second comp (first full) so id obviously be dumb not to at least pick your brain over this.
 
With cube, I have always dropped off what was scheduled at four weeks out and peaked it myself. He's got it a little goofed up for a good peak IMO
 
herderdude said:
With cube, I have always dropped off what was scheduled at four weeks out and peaked it myself. He's got it a little goofed up for a good peak IMO
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Agreed. Though, I did follow the template to the T leading into a meet and PRd. It's just not ideal. I think you'll be okay man.
 
herderdude said:
With cube, I have always dropped off what was scheduled at four weeks out and peaked it myself. He's got it a little goofed up for a good peak IMO
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Sean1332 said:
Agreed. Though, I did follow the template to the T leading into a meet and PRd. It's just not ideal. I think you'll be okay man.
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Thanks for the info guys. Poor planning on my part, I probably should've just ran the RTS intermediate template again prior to this meet. Oh well, nothing I can do about it at this point. Just gotta sack up next Saturday.
 
9/19 Deadlift + bench make up from yesterday

DL:
455x3x3

Felt like **** again. Back to feeling like the bar is stuck in cement off the floor. Same thing happened before my last meet at 2 weeks out. Hopefully it's just fatigue and peak week takes care of it.

Bench:
255x2
285x1
310x1; moved well

GHR:
Monster mini x3x15

Facepulls
3x15

Weight was 221.4; should be alright with 24 hour weigh ins as long as I stay on track next week. All the work is done. Time for recovery and (hopefully) supercompensation.
 
Duramaxhd said:
Sounds like me today don't let it get to u I'm sure it will move fast come meet day
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We all have our bad days i guess. Just sucks it was the last session before the meet. Just gonna act like today didnt happen and pause all my reps next week to lock in positioning.
 
9/21 5 days out peak day 1

Warmup:
Rumble roll
Clams
Kb squats + hip circle
Single leg kb rdl
Kb squats
Sledge swings
Banded ext rotation 1x12

Sq:
3x3@235

Bp:
3x5 @ 165

Dl:
3x3@300

Did bat hangs/ql release between some sets and again after the session. Goal will be to get in some hip mobility stuff tonight after work.

Pre workout and pre dump weight was 222.4 ; Post workout and post dump weight was 220.6.
 
Eat a small no carb dinner on Thursday and you're fine.
 
And a case of beer.
 
Just got done with a half hour massage a little bit ago. She worked on my hams/glutes a little, lower back, shoulders and neck. Holy **** my neck has some ridiculous trigger points in the levator scapulae/cervical traps area.
 
9/23 peak day 2

Massage as described above

Warmup:

Rumble roll quads/itb/hams, crack back, roll rear delts and neck.
Monster walks 2x12 forward and backward
Band facepulls with full external rotations 2x12
Sledge swings 1x12 each way

Bench:
45x5
135x5
185x1
235x3 set x 1 rep

Then both these super D videos for a total of about a half hour together

Invalid Link Removed -this one first

Invalid Link Removed -this one second

Then temper left bicep with baby x-wife + 70lbs of bumper plates.

Felt good. About a week ago i noticed i had been setting up for bench differently this training cycle. Last bench day and today i went back to how i was setting up before my last meet and i have my tightness back.
 
And weight this morning at 11 with about 500 cals in me was 220.6lb. With that low carb dinner tomorrow per Herder's advice i should be good to go.
 
Gonna re lay out my goals for this meet:

PRIMARY GOAL: 1400+ total

Secondary goal: 500+ squat

Tertiary goals: PR in all 3 lifts and go 9/9

Attempts:

Squat-
445
480
500-510

Bench-
310
325
335-340

Deadlift-
520
555
585-600

Disclaimer: deadlift 2 and 3rd attempts subject to change depending on needs to meet primary goal.
 
Looking good. My advice on deadlift is just to really plan a moderate opener like you've done and go from there. The length of the meet and how your back and fatigue level feel by the time you get to pulling are gonna determine everything.
 
Hyde said:
Looking good. My advice on deadlift is just to really plan a moderate opener like you've done and go from there. The length of the meet and how your back and fatigue level feel by the time you get to pulling are gonna determine everything.
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Yeah i was considering this last night when thinking about my deadlift opener. I almost decided to back it down to 510 (what I opened my push/pull with in the end of July) just to get something on the board. I may still do that to be honest. It may be smart considering it is my first full meet.
 
jswain34 said:
Yeah i was considering this last night when thinking about my deadlift opener. I almost decided to back it down to 510 (what I opened my push/pull with in the end of July) just to get something on the board. I may still do that to be honest. It may be smart considering it is my first full meet.
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Open with about 80ish lbs less than your planned third. With all the stims and adrenaline kicking I honestly never notice any decrease in my pull as the meet goes. Bench is the one that always takes a hit for me after squatting tho. I leave my pulls all out on the platform. Idgaf about anything else. Idc if I can't walk away from the platform after my third attempt (never risk injury tho).
 
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