Jswain's training log for powerlifting

clk said:
Slight tear perhaps?
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Nahhhhhh. Just strained it probably. It'll be alright. Like i said there's really no pain at all. Just sore/bruised feeling.
 
Got yea. I've been battling something like that with my hips. Something at the very front doesn't like squatting as much as I do.
 
Guessed i missed some big pulls this morning. 24 yo named adam durks or something like that was pulling 3x3 @ 840. So...yeah looks like I've got my work cut out for me. Same age, 300lb stronger pull.
 
jswain34 said:
Guessed i missed some big pulls this morning. 24 yo named adam durks or something like that was pulling 3x3 @ 840. So...yeah looks like I've got my work cut out for me. Same age, 300lb stronger pull.
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That is the guy I posted that vid of passing out nearly loading the 500lb keg at our strongman show, and the same one that I put the vid of him pulling 1,040 off 18in deadlift w just straps and a belt. He's also pressed a 250lb circus DB. I'm exaggerating none of those numbers. He flipped our gutted car out back by himself, and I've only seen one other guy do that solo.

That bench looked great. Faster than you think w great pause and holds. Now bring the grip in for a week and let everything rest before you overdo it and regret it! Gotta stay healthy!!
 
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There's a video of him pulling 1100 off the 18in blocks at that meet you're talking about.

Agreed about the pec.
 
Would you say bring the grip in or use comp grip w/ slingshot (original)?

Edit: nvm. My slingshot isn't in my bag for some reason. Grip switch it is
 
2/6/16 Project Momentum W5D4

low motivation and fatigued again. Got through it. Sucks because this was supposed to be a lower fatigue week.

-Comp sq (74%x4x3
360x4x3
@7,7,6

^everything felt heavy and slow. Even working up.

-COMP Sq (+tx sq bar) (x3@7; x3@8; x3@9; +1LD)
380x3@7
400x3@8
[email protected] (~9)
LD
390x3@8

^last week was [email protected].

-BP (brought grip in a about 1/2 inch or so) (+1.5 board) (74%x4x4)
260x4x4
@6, 5.5, 5, 5.5
^first 3 sets felt fine off the 1.5 board so on the last set i went ahead and dropped the board but kept the grip. Still felt okay so thats a good sign.

-COMP DL (was alternating sets of this and bp) (74%x4x3)
430x4x3
@6, 6, 6
^work up sets all felt slow and hard. I had to psych myself up minorly to hit these. Had to remind myself that this was my last session to get better before another heavy singles day on Monday.

-CG INCLINE BP (x9@6; x9@7; x9@8; +3RPs)
95x9
135x9@5
145x9@6
155x9@7
165x9@8
RPs:
[email protected]
165x9@9
-5%
[email protected]
^had a small pump in my chest and tris going there. Haven't felt an upper body pump on this program before today.

Thats it. Buddie's birthday is tonight so I'll be having some beers. Another buddy of mine from college is going to be there and we drank a lot together in college so im not gonna lie there's a decent chance i get pretty drunk tonight. Tomorrow i plan on basically pigging out and eating maybe 1000kcal over maintenance to see if that'll help boost my energy levels a tad. Have a good weekend guys. Go Broncos.
 
Hey man great work - it's all the so-so work, the average days where you aren't setting the gym on fire and you have to work for it, those are the days that make you better. They lay the foundation for those 10% stronger sessions where you have a chance to grab some kind of PR. But most of the time, it's just getting the work in.

jswain34 said:
Lol, good point. But damn it. Seeing that **** makes me think about it.
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Having used designers in the past I can say that it's not the kind of magic people who have never used often assume it is, but it is absolutely magic. It makes a BIG difference, 10% is a number you hear a lot concerning strength, but it's also important to understand guys like Derks were stronger than you before they used.

Lilly just posted a thing on his IG he's mentioned before, that he totaled 1770 w wraps at 220 when he was only 19 in a drug tested meet. He could bench 440 at NINETEEN. I could start taking stuff tomorrow again and I wouldn't hit that in a year. Some people just have the gift. All you can focus on is yourself, IMHO.

Don't make decisions like that ever just to keep up w the Joneses.
 
Oh, no man. Don't get me wrong here, I've got no intentions of using for AT LEAST a year or two. I totally have every intention of getting damn near my genetic potential before I start (if i even ever do).

Edit: btw, great post all around. Agreed on the first part, 100%. It's just frustrating when you feel like ass and know you can move more weight than what you're doing.
 
Yeah, weak people do give drugs more credit than they deserve...at times. They do a lot, but if you're pulling 800+lbs (let alone for reps like the guy you're talking about...) you have freak genetics. End of story. And you'd be strong no matter what. Most casual users in the gym can't budge 405lbs. Sad, but true. Keep in mind there's a big difference between being on and being ON....500mg of test a week is worlds different than what someone like Lillebridge or Phil Heath is dosing.

Nice job benching, broham. Watch that pec! It's valuable.
 
liftandswim said:
Yeah, weak people do give drugs more credit than they deserve...at times. They do a lot, but if you're pulling 800+lbs (let alone for reps like the guy you're talking about...) you have freak genetics. End of story. And you'd be strong no matter what. Most casual users in the gym can't budge 405lbs. Sad, but true. Keep in mind there's a big difference between being on and being ON....500mg of test a week is worlds different than what someone like Lillebridge or Phil Heath is dosing.

Nice job benching, broham. Watch that pec! It's valuable.
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I hear ya guys. Dont worry, I'm not planning on doing anything stupid...i'd like to think I'm a tad smarter than that. Sometimes the "competition" aspect does get to me..but i try to just worry about what i can control (myself).

thanks boss, hoping i can hit 350-360 at the end of this whole thing once the fatigue dissipates. The pec still has that bruised feeling, but it held up well during bench today so I'm feeling confident ill be back to full health in no time.
 
jswain34 said:
I hear ya guys. Dont worry, I'm not planning on doing anything stupid...i'd like to think I'm a tad smarter than that. Sometimes the "competition" aspect does get to me..but i try to just worry about what i can control (myself).
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Oh I wasn't saying that to deter you from using. That's your prerogative. Nothing against it whatsoever. You're clearly an intelligent person who can weigh the pros and cons. I was just saying that's the feeling I get online a lot of times.
 
liftandswim said:
Oh I wasn't saying that to deter you from using. That's your prerogative. Nothing against it whatsoever. You're clearly an intelligent person who can weigh the pros and cons. I was just saying that's the feeling I get online a lot of times.
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Yeah i hear you. There are some real idiots, or just lazy people that don't want to put in any real time under the bar, that decide to use steroids wayyyyyyy prematurely.
 
Had very little time for gpp today before the gym closed. I got in the rows and that's it. Gonna do mobility throughout the day at the apt.

2/7/16 GPP

SEATED CABLE ROWS - 10 min

Neutral grip: 110x67 in 5 minutes
Pronated, wide grip: 110x54 in 5 minutes

Forearms, bis, back all had a decent little pump going here.

Thats it. Hope everyone eats well today (I'm looking at you, Dmax).
 
2/8/16 PROJECT MOMETUM W6D1

-COMP SQUAT (+Tx sq bar) (x1@8; x1@9; 80%e1rm x3x2)
55x a bunch
145x6
195x5
235x5
285x5
325x5 (+belt)
365x1 (vid)
405x1@6 (vid)
435x1@8 (vid)
460x1@9 (vid) *10lb all time w/o wraps PR
385x3x2
@7, 7.5

-COMP BP (76%x4x5)
Mid grip, 1/2 inch in from comp grip
Work up
270x4x5
@6.5, 7, 6.5, 6, 6

-PIN PRESS (x1@8; x3@9; +3LDs)
Same grip as above
245x1
275x1@6
295x1@7
315x1@8 (vid)
[email protected] (~9)
LDs
290x3x3
@7.5, 7.5, 7.5


Decent day. Squat depth is close again. Squats honestly felt slow and heavy today so I'm happy to set a 10lb all time pr on an average feeling day. They felt better than fri/sat of last week but not good like they had been a couple weeks ago. Glutes were a little turned off today so that is probably why. When my hips shoot back like they did on the 460 that's because I'm not screwing my feet in and firing the glutes very well. It's always a work in progress.

No pec pain. The bruised feeling is almost gone as well. Just feels a little tighter than usual now.

Deads and SG SLDLs tomorrow AM. May add in some rear delt work if i have time to keep my shoulders happy.

Videos will be edited in here at the bottom.

365x1
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405x1
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435x1
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460x1
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315x1 pin press
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Don't walk your squats so far back! Wasting gas. 460 moved speedy my man - always awesome to PR one of the big 3!
 
Hyde said:
Don't walk your squats so far back! Wasting gas. 460 moved speedy my man - always awesome to PR one of the big 3!
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All of this. You move that 460 fast.
 
Ya lets work on perfecting that walkout and you'll add some pounds to that. And that looked easy!
 
Hyde said:
Don't walk your squats so far back! Wasting gas. 460 moved speedy my man - always awesome to PR one of the big 3!
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RegisterJr said:
All of this. You move that 460 fast.
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bolt10 said:
Ya lets work on perfecting that walkout and you'll add some pounds to that. And that looked easy!
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Thanks guys, I'll work on that. I just try to take a big step back with my right foot and then even out with my left and thats where i end up. I'll shorten the step on my right cuz once the weights get really heavy trying to take a big step like that will probably bite me in the ass.
 
Update coming tonight. Pretty stoked about the progress in my conventional pull over the last 4-5 months. I've made a lot of progress both technically and in strength (definitely went hand in hand to some extent).
 
Hyde said:
You don't need a big step - you literally need the number of inches the j-hook sticks out. So maybe 3.
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I gotcha brother. I'll be working on it.
 
2/9/16 W6D1 pt 2

-COMP deads (x1@8; x1@9; 80%e1rm x3x2)
135x5
225x5
315x5
365x3
405x2
455x1
[email protected]
525x1@8 ---> this rep actually felt worse than the @9 set. I let my weight drift onto my toes and my hips shot up a bit. I almost got stuck at my sticking point below the knees (at least that used to be my sticking point). I contemplated marking this an 8.5 due to the form issue but i worked on my cues between sets and decided to go for it.
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[email protected] (~9) *new all-time (conventional) PR. --> i sat back and drove my hips through much better here, form felt much better here vs prior set.
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450x3x2
@7,7

-SG SLDL (x8@6; x8@7; x8@8; +4 RPs)
275x8@6
295x8@7
315x8@8
RPs:
315x8x4
@8,8,8,8
^holy hell the glute pump is real on these.

My hams were cramping up this afternoon from these. Gonna have to shovel down some food tonight to recover and fuel up for tomorrow.

More skwats tomorrow. 4x4@76% and working up to a heavy triple on high bar. Damn it, high bar blows. Other than that it's just 76% bench and deads as well as some triples on Larsen presses.
 
Nice pulls man.
 
capo180 said:
Nice tugging there dude. Easy PR.
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Thanks boss.

liftandswim said:
Nice! Mike T is treating you nicely
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No doubt. If i had the money id sign up for his guided programming the moment this ended. I feel improvement on my heavy comp lift days damn near every week. This proj has blown my expectations out of the water.

Thank you all for the slight push and getting me to sign up despite the hand issue.
 
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^check that out if you have a hard time torquing the floor.

I never knew i was supposed to drive my pinky and big toe into the floor. I always thought you were supposed to spread the toes out. Maybe this will help me grab the floor better.
 
jswain34 said:
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^check that out if you have a hard time torquing the floor.

I never knew i was supposed to drive my pinky and big toe into the floor. I always thought you were supposed to spread the toes out. Maybe this will help me grab the floor better.
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Like a monkey! It makes the biggest god damn difference ever.
 
Sean1332 said:
Like a monkey! It makes the biggest god damn difference ever.
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Hopefully thats why it never really clicked for me. Good thing I've got 2 more "light" squat days this week to work on it.
 
I hope I remember this next sesh
 
2/10/16 PM W6D2

-COMP SQ (+Tx sq bar) ss/ COMP BP (mid grip)
76%x4x4 / 76%x4x5
Work up
365x4x4 / 270x4x5
@7.5,7,7,6.5 / @7,7,7,7,6

^last set of bench was done with my comp grip..wanted to test the pec out. She's good to go.

-High bar squat (+tx bar) ss/ Larsen press (mid grip)
(x3@6; x3@7; x3@8, +4 RPs) for both
[email protected] (~6) / 245x3@6
340x3@7 / 260x3@7
360x3@8 / 275x3@8

Repeats:
360x3x4 / 275x3x4
@8,8,8,8 / @8,8,8,7.5

-COMP DL (76%x4x4)
440x4x4
@8,7,7,7.5

^these suckkked. Felt heavy as hell. To say im looking forward to an off day tomorrow would be an understatement. Just puttin in the work today, nothing special.
 
At least the pec feels good
 
Btw guys, this pes joint product is the real deal. Remember when i had to squat to a box a couple times there a couple weeks ago? Yeah, I haven't had any knee pain in 3-4 days. Even with walking down stairs or doing a bw lunge motion. I started feeling improvement after 2-3 days (yesterday marked day 14).
 
jswain34 said:
Btw guys, this pes joint product is the real deal. Remember when i had to squat to a box a couple times there a couple weeks ago? Yeah, I haven't had any knee pain in 3-4 days. Even with walking down stairs or doing a bw lunge motion. I started feeling improvement after 2-3 days (yesterday marked day 14).
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That's awesome to hear dude. I'll give that one a shot next. I'm taking the new SNS one now with the ParActin and its doing me alright.
 
Sean1332 said:
That's awesome to hear dude. I'll give that one a shot next. I'm taking the new SNS one now with the ParActin and its doing me alright.
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I definitely suggest you give it a shot. I honestly wonder if I would've been able to handle all this frequent heavy squatting without it. Word is is that the insider will be out next week. I plan on stocking up on at least 3-4 bottles (depends on price) and just starting them up a month out from meets when I need fresh joints the most.
 
After yesterday's MUCH needed off day, I got some pretty good training in tonight.

2/12 PROJ MOMENTUM W6D3

-COMP SQ (+Tx Sq bar) (76%x4x4)
55x - (didnt count, just went until I found a groove)
135x - (same)
235x5
285x5
325x4 (+loose belt)
365x4x4 (latched belt)
@6
@6--> on the 4th rep i got a sudden sharp pain in the right knee just medial to the patella. It didn't bother me the rest of the session though, luckily.
@6
@7

-COMP BP (x1@8; x1@9; 80%e1rm x3x3)
+usual comp grip
45x8
135x6
185x5
215x4
245x3
275x1
[email protected]
320x1@7
335x1@8
[email protected] (~9) --> felt like it moved better than 335 did last week. *New all-time PR.
295x3x3
@7.5
@8
@7

-2ct pause bench (x1@8; x3@9; +3LDs)
275x1@6
295x1@7
310x1@8
300x3@9
LD
285x3x3
@8
@8
@7.5

-COMP DL (76%x4x4)
Im getting lazy
Work up to 430 (i made a calculation error Wednesday and did 440)
430x4x4
@6 all sets

-2" deficit deadlift (x1@8; x3@9; +3LDs)
All singles were beltless, the x3@9 and LDs were done with unlatched belt
315x1
365x1
[email protected]
[email protected]
475x1@8 --> *beltless pr, deficit pr
[email protected]
425x3x3
@7
@6
@6.5

^^pretty happy with how those went considering i honestly dont think ive ever done a conventional deficit deadlift before.

Side notes:
-gonna try to get the chiro to adjust me before/after work tomorrow. It's been a while.

-what kind of flats to you guys wear to squat in??? My sabos are fukin falling apart again. I love those shoes, but the durability on them is absolutely terrible. I'm gonna buy a pair of flats to squat in then another pair of Sabos solely for deadlifts. Hopefully that will increase the lifetime on them.
 
jswain34 said:
After yesterday's MUCH needed off day, I got some pretty good training in tonight.

2/12 PROJ MOMENTUM W6D3

-COMP SQ (+Tx Sq bar) (76%x4x4)
55x - (didnt count, just went until I found a groove)
135x - (same)
235x5
285x5
325x4 (+loose belt)
365x4x4 (latched belt)
@6
@6--> on the 4th rep i got a sudden sharp pain in the right knee just medial to the patella. It didn't bother me the rest of the session though, luckily.
@6
@7

-COMP BP (x1@8; x1@9; 80%e1rm x3x3)
+usual comp grip
45x8
135x6
185x5
215x4
245x3
275x1
[email protected]
320x1@7
335x1@8
[email protected] (~9) --> felt like it moved better than 335 did last week. *New all-time PR.
295x3x3
@7.5
@8
@7

-2ct pause bench (x1@8; x3@9; +3LDs)
275x1@6
295x1@7
310x1@8
300x3@9
LD
285x3x3
@8
@8
@7.5

-COMP DL (76%x4x4)
Im getting lazy
Work up to 430 (i made a calculation error Wednesday and did 440)
430x4x4
@6 all sets

-2" deficit deadlift (x1@8; x3@9; +3LDs)
All singles were beltless, the x3@9 and LDs were done with unlatched belt
315x1
365x1
[email protected]
[email protected]
475x1@8 --> *beltless pr, deficit pr
[email protected]
425x3x3
@7
@6
@6.5

^^pretty happy with how those went considering i honestly dont think ive ever done a conventional deficit deadlift before.

Side notes:
-gonna try to get the chiro to adjust me before/after work tomorrow. It's been a while.

-what kind of flats to you guys wear to squat in??? My sabos are fukin falling apart again. I love those shoes, but the durability on them is absolutely terrible. I'm gonna buy a pair of flats to squat in then another pair of Sabos solely for deadlifts. Hopefully that will increase the lifetime on them.
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I pulled the insole out of a pair of converse and use those.
 
Like Jim said: chucks. The answer for the best economy flat shoe that has and will never change. You know this. $45 and I've been using the same pair the last 3+ years probably 300x a year every time I train. As in, I've probably got a thousand uses out of them for $45.
 
Btw how the f are you improving so much so fast?!? You are making crazy progress on this project. You owe Mike a sammich!
 
Chucks here, too.

Nice BP Pr Jared.
 
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