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Jswain's training log for powerlifting

6/24

RTS c1w7 workout 2

Readiness: 8-8.5; well rested. Had a sonic twister or whatever the hell they call them last night. No shortage of carbs in me.

COMP BP: x2@9 w/ 4-6% LD
45x5
135x2x5 (sets, reps)
185x3
225x2x2
255x2 @6
275x2 @7
295x2@ easy 9; probably 8.5. But my spotter left and there was no one else there. I was probably gonna go 300 if i had a spotter.
LD (-15)
[email protected]
@8.5
@8.5
@8
@9

COMP DL: x2@9 w/ 4-6% LD
135x2x5
225x2x5
315x2x3
365x2
415x2
455x2@7
495x2@8
505x2@9
LD (-30) on the top set I ripped the callus open on my left hand beneath my ring finger. Used straps for load drops. Well, i pulled the first rep of the first set without straps and then went to get them.
[email protected]
475x2@9

*deads did not feel near as good as last week. Couldnt really figure out why.

Dips: x4@8 w/ 4-6% repeat fatigue drops

Bw (210) x4
+45x4@5
[email protected]
+90x4@8
@8.5
@8
@8
@8.5
@8.5
@9

Bench felt pretty good today. I felt pretty explosive off my chest, which was nice. I think im starting to get my leg drive working at the same time as pressing off my chest. As long as i keep progressing im just going to keep chipping away.

*like i said, deads didnt feel as good as last week and im unsure why. I know my sumo form is starting to turn into more of a conventional pull. Something I'll continue to work on. But, come meet day im gonna pull whatever way feels most comfortable. Sumo sumo or a Coan type hybrid, whichever it may be. With that being said, im still going to hammer hip mobility with the intention of going sumo.
 
That's a helluva lot of working sets for the dips, think you guessed a little low with the first RPE. Usually you have 4, 5 tops working with repeats.

Solid work bud!
 
tyga tyga said:
That's a helluva lot of working sets for the dips, think you guessed a little low with the first RPE. Usually you have 4, 5 tops working with repeats.
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Yeah, I thought about that too. You're probably correct in the fact that i may have underestimated; didn't feel that way on the set of 90x4@9 though. Guess ya live and learn
 
jswain34 said:
Yeah, I thought about that too. You're probably correct in the fact that i may have underestimated; didn't feel that way on the set of 90x4@9 though. Guess ya live and learn
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Absolutely! You'll get it nailed down soon for sure. So are you 100% sure you're competing in the push/pull?
 
tyga tyga said:
Absolutely! You'll get it nailed down soon for sure. So are you 100% sure you're competing in the push/pull?
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Not 100% sure yet. The guy emailed me back and I can sign up the day of the meet. I figure i might as well. I'd rather do a full power, but at this point i might as well get my feet wet and do a full power later this year.
 
jswain34 said:
Not 100% sure yet. The guy emailed me back and I can sign up the day of the meet. I figure i might as well. I'd rather do a full power, but at this point i might as well get my feet wet and do a full power later this year.
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Single lift or push/pull is a great way to dip your toes. Full power is a long day and squats are pretty tough logistically speaking.
 
herderdude said:
Single lift or push/pull is a great way to dip your toes. Full power is a long day and squats are pretty tough logistically speaking.
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Yah. I mean since it is relatively close to where i live i might as well try and get a meet in. Hopefully my boss lets me off work, luckily he lifts at the same gym i do and is into powerlifting so i think i should be good as long as i ask him sooner rather than later.
 
6/26

RTS c1w7 workout 3
Readiness: 6.5 worked overnight last night. Pretty tired. Havent eaten much today. Overnights always wreck my eating for the next day. Have another shift tonight til 6am.

Box Sq w/ 3 ct pause after coming off box: x3@9 w/ 4-6% LD (all belt less)

Warmups
[email protected]
305x3@7
325x3@8
[email protected]
345x3@9
Continue to feel better and better on these each week. I think it is also helping to not let my knees collapse on comp squats
LD (-20)
Hit 325@9 on set #5

Spoto press: x2@9 w/ 4-6% LD
Work up
255x2@6
[email protected]
[email protected]
300x2@9 *have come a long way on these since starting this program. Definitely an assistance staple from here on.
LD(-15)
Hit 285x2@9 on set #5

Good mornings programmed; did front squats that i didnt get in on Wednesday and then some GH raises after.

Front squats: x4@8 w/ 4-6% repeats

195x4@6 (belt less)
235x4@7 (+ belt)
255x4@8
[email protected]
255x4@9

SS banded GHR 3 sets x15 with green mini band and 3xMR chin up

Time to try and get as many calories down as i can and go to work.

I'm heading home to indiana when i get off work tomorrow morning for my mom's bday and my travel team from high school's alumni game. Should be interesting considering i havent played baseball in over a year since i graduated.
 
Also some good news regarding my SABOs. Talked to Mark over at maxbarbell and theyre sending me out a new pair. Awesome customer service, very fast response times and totally understanding. Cant wait to get my new ones so i can have a tarsal strap again and also not have 4 lace holes blown out on each shoe.
 
Nice squatting man.

What's the 4-6% LD and (-20 LD) mean?
 
RegisterJr said:
Nice squatting man.

What's the 4-6% LD and (-20 LD) mean?
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So, for example, my top set would be 100x3@9. Then the load drop (LD) is called for 4-6% so i would reduce the load by 4-6% and do more set x3 until i reached @9 RPE. In the above example id go 95x3 until i hit @9. Ideally, you would therefore have accumulated 5% fatigue from those sets following your top set for the day. Some days it takes me 5+ sets of the load drop and others it takes me 1-2. Its one of the ways how RTS autoregulates volume.

The -20 is just -20lbs which is what the load drop turned out to be for that day.
 
Sorry if that doesnt make sense.
 
Got some catching up to do but im in
 
liftandswim said:
I didn't realize you had a log, man. Ya gotta advertise! Lol
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Lol i thought about mentioning it in your log but figured you'd end up here at some point. Didnt take too long, only 7 weeks ha
 
Invalid Link Removed - Chad Wesley Smith 5 tips to increase squat

Invalid Link Removed - Brad Little sumo deadlift video

Invalid Link Removed -Chad Wesley Smith's squat 101

Screwin' around on youtube watching videos. Found these and thought they were cool so I decided to drop them in here in case anyone else wanted to watch em and so I could refer back to them. Hoping to try and use a couple of the squat cues for tomorrow's squat session.

Which, by the way. Since I am planning on doing that meet on 7/25 and am pushing the peak back, I have decided to just re-run the last 3 weeks of my program again, so I will be repeating week 6 next tomorrow. Should put me right on schedule:

6/29 - week 6 (8)
7/6 - week 7 (9)
7/13 - week 8 (10)
7/20 - week 9 (peak) (11)
7/25 - meet
 
Today's lift was bleh. Same squat top set as week 6 (395x4@9). I woke up with my back super tight/sore. My bed sucks, actually just the fact that i dont have a box spring because i cant fit it down the staircase into the basement. #1 reason why i cant wait to get out of the basement is so i can sleep on a mattress with a box spring under it again. If i forget to put a pillow under my low/back it is surefire trouble the next day. I had more in me on squats today if it wouldn't of been for my back.
 
That really sucks.

Watching vids now. Thanks for sharing
 
liftandswim said:
Damn, man. Sorry to hear about the bed situation. Hope that gets sorted out. Fellow basement dweller here
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It has its perks. Like always being cold...well thats really all i can think of lol. I should be getting my own apartment here within the next 2 months so i just have to manage it until then.
 
Going to focus on CWS's squat tips tomorrow. He talks about my lean, but not like it's a big deal.

I'll play around with arm placement and maybe consider moving up my bar.

Thanks again for the share.
 
Sabos came in today. Got them on my lunch break. These ones seem much higher quality than the last ones. Mark at maxbarbell said they made some improvements in the material in order to have better durability/shoe life. I can definitely tell. The (aluminum?) reinforced lace holes is the most noticeable change. The leather around the lace holes seems tougher too. Super happy they hooked me up with a replacement pair.
 
Duramaxhd said:
I'm here way late didn't realize u had a log till just now
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Welcome Dmax. Yeah! No worries, glad to have ya now. Think i have the majority of the PL guys at least subbed now. Happy about that. Hopefully i can learn some shįt
 
Todays lift:

6/29

RTS C1 w8(repeat 6) workout 1

Weight at 5AM - 218: chinese last night and moms bday grubbage this weekend brought me up on water weight. Gonna try and stay here.

COMP SQ: x4@9 w/ 6-9% LD
55x8
145x5
195x5
235x4
285x4
325x4 +belt
355x4@6
[email protected]
395x4@9
LD (-25) (wanted -35 to try and get some more volume; but left an extra 10 lb on accidentally. Probably worked out better since my back was being dumb)
370x4@7
370x4@8: i had more in me. Like i said earlier. Back was just not cooperating. Super sore/tight.

slingshot t&g BP: x3@9 w/ 6-9% LD
45x8
135x5
185x3
225x3 +ss @5.5
255x3@6
280x3@7
[email protected]
310x3@9
LD (-20 lb)
290x3@7
@8
@8
@9

OP: x6@8 w/ 6-9% repeats fatigue drop
95x6
135x6@6
150x6@8
[email protected]
-maybe i overestimated top set. Maybe my rest was too short. Maybe my tris were cashed after ss bp. Not really sure why performance dropped so quick.

Thanks guys. I'm going to try and put more videos in here again so i can get some feedback from you knowledgeable, strong m'fers.
 
Just not really a fan of setting up my iPad and videoing myself for some reason lol. But, ill get over it in the name of form critiquing/analyzing.
 
jswain34 said:
Just not really a fan of setting up my iPad and videoing myself for some reason lol. But, ill get over it in the name of form critiquing/analyzing.
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liftandswim said:
Use your phone? And trust me people don't give a fuk
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Pretty much this. ^^

Once after videoing some squats a guy came up to me and said a couple ladies behind me were whispering about how I'm trying to video them. lol
 
There will be vids of tomorrows session. Deads and bp. I'll choose between fronts and dips depending on how my back is feeling. (plan on doing fronts and saving dips for friday.)
 
Perk #1 of working at a chiro office: free adjustments. Back feels substantially better already and i just got off the table.

Which, by the way, Sean you are to thank for me getting this job lol. When i went in when you first recommended me to, i ended up bull****tin with one of the chiros and got hired.
 
Bench pr for all paused reps. Deadlifts felt the worst they've felt in probably 7 months. My back isnt even that sore. They just felt about 50lb heavier than they should've. I've got some videos. Hopefully a full update will be up before i work at 11.
 
My back rarely gets sore doing DLs anymore. I don't necessarily think that's from doing them wrong.

Congrats on the PRs!
 
RegisterJr said:
My back rarely gets sore doing DLs anymore. I don't necessarily think that's from doing them wrong.

Congrats on the PRs!
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Yeah mine doesn't either (except for beltless deficits). It was from when i woke up 2 days ago with my back really sore from my bed. Back soreness wasn't the reason why they felt like **** is basically what i was trying to say.

But thanks man. Ive been making some good strides in bench lately. Deads were going good too, prior to today. Hopefully they get back on they get back on track next week.
 
Also, full update will be when i get off work tonight around 9.
 
7/1

RTS C1 w8 workout 2

Readiness: 8. Felt good going in today. Was excited to dead...too bad it sucked lol.

Weight was 215

Usual warmup

COMP BP: x4@9 w/ 6-9% LD

45x8
135x4
185x4
225x4
245x4
[email protected]
285x4@9 (video below) -mis grooved rep 4, i touched up higher on my chest than usual
LD(-20)
265x4@8
265x4@9

I was doing sets of deadlifts with 135 off blocks during my first few warmup sets of bench. I was trying to work on getting into proper position, which i thought might help. Ill be sticking with just popping the bar off the floor with my hips from now on i think. I started with 4 sets off 8 3/4 box and then went to probably a 2.5-3in box (wasn't marked) and did 2 sets like that.

Comp Dl (sumo): x4@9 w/ 6-9% LD
135x5x reps til it felt right (probably 5-6)
135x2-3 x 5ish
135x5 off floor
225x4
315x4 (i can pretty much tell how the day is going to be depending on how 315 feels)
365x4
405x4
435x4@9 (video) - felt like the weight was in concrete off the floor today. Reps were so slow off the floor.
LD (-35)
400x4@7
400x4@6 (best set all day. I was getting my hips/glutes engaged much better off the floor)
400x4@7
[email protected] - didn't have time for any more

Weighted dips: x6@8 w/ 6-9% repeats
Bw (215) x6
+45x6
+70x6@8
@8.5
@8.5
@9.5 - held the bottom position for a 2 count to try and get the fatigue in a little quicker since i was starting to run short on time.

Here are the videos. They are combined into one. I just realized after watching my videos that my bench pauses were really fast, arguably non-existent. Kinda pissed about that. Dunno how that ended up happening. The video of 265 i have (set before the top set) was paused fine.

Invalid Link Removed
 
Duramaxhd said:
Look stupid easy
Click to expand...

Think so? Maybe i was just being soft. I think my issue was i just wasn't getting my hips into the bar and that's why it felt so slow.
 
Seems like you may have got a little loose on the last couple bench reps too based on the groove, but that's a guess.

Sumo did look slow off the floor, but easy from then on.
 
Duramaxhd said:
I ment the bench actually but deadlift was pretty good. I did look as thou your heart wasn't in it today
Click to expand...

Thought you may have meant that (about the bench v dl). Eh i wouldnt say my heart wasnt in it. If you said maybe i wasn't completely in it mentally, then i could agree.
 
liftandswim said:
Seems like you may have got a little loose on the last couple bench reps too based on the groove, but that's a guess.

Sumo did look slow off the floor, but easy from then on.
Click to expand...

I see what you're saying there. It looks like i may have lost some lat engagement in that right arm which allowed my elbow to get a little lose on the last 2 and thats what caused me to touch high on rep 4.
 
I made the mistake of sleeping in the bed again last night. Im paying for it this morning. The two nights before that i slept on the floor and my back soreness reduced pretty considerably.
 
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