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Jswain's training log for powerlifting

Fuk trac. Just hit 480x1@8. Pretty stoked.
 
Bench?
 
2/15/15 PROJECT MOMENTUM W7D1

-Comp Sq (+Tx Sq Bar) (x1@8; 83%x3x2)
55x -
145x -
195x5
235x5
285x5
325x3 (+loose belt)
365x1@5 (latched belt)
405x1@6
435x1@7
460x1@7 (vid) *@7 pr
480x1@8 (vid) *20lb w/o wraps PR
430x3x2
@8.5
@8

-Comp Bp (78%x3x4)
Work up
295x3x4
@6,7,7,7

-Pin press (chest level) (x1@8; x4@9; +2LDs)
275x1
305x1@6
320x1@7
330x1@8
310x4@9
LDs
[email protected]
295x4@9

460x1
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480x1
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Very happy with that PR. I had 500 in me today. That's been a long term goal of mine since i started lifting a few years back. I almost have my 2x bw squat back after gaining that 25lb. Deads and SLDLs on deck for tomorrow AM.
 
Btw my lats have been cramping while pressing lately. So that's a good sign of me finally getting them firing during my press.
 
Are you able to get the elbows under the bar any more than that?

Might help get the back even tighter on your setup, and prevent chest caving in the hole. Not that yours did, but I find that of you can get the elbows under the bar more you can throw the chest back into the bar easier out of the hole.


Also, you walk out too far lol.
 
Hyde said:
That squat was so dope!!! Can't wait for you to get your 500 wrapless man!
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This. Jealous of how fast it was.
 
jimbuick said:
Are you able to get the elbows under the bar any more than that?

Might help get the back even tighter on your setup, and prevent chest caving in the hole. Not that yours did, but I find that of you can get the elbows under the bar more you can throw the chest back into the bar easier out of the hole.


Also, you walk out too far lol.
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I'm unsure. I try to torque them under there pretty hard during my set up but I'll see if i can get them under even more. I've always flared out my elbows behind me like that and had a problem with my chest caving a bit. I agree with what you're saying so I'll try to work on that.

And i know i just walk out how it feels natural. I've been working on taking shorter steps since Hyde said something last week but obviously it's taking me some time to get it down lol.

Hyde said:
That squat was so dope!!! Can't wait for you to get your 500 wrapless man!
Click to expand...

RegisterJr said:
This. Jealous of how fast it was.
Click to expand...

Duramaxhd said:
Very good squat dude smooth
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Thanks guys! I can't believe how smoothly that went up really. Especially considering that it was easier than 460 last week.
 
Just want to make a note in here:

I'm starting to get a dull pain radiating down into my left glute like i had in a much more severe form when i threw my back out last Jan. I'm hoping i can make it through the rest of this project unscathed and hit the mfr/rehab stuff hard during the washout program. I'll likely start wearing my belt at least unlatched on all lower accessories (if i wasn't already) just to try and make sure bracing is on point.
 
Dude that looked so easy! Glad you told TRAC to screw itself haha.

Watch some of mikes vids of his squats to get an idea for walking out. You'll get it though, just takes practice (and for me just not being lazy, I get lazy too often...)
 
For the walkout:


I saw an Ed Coan video where he spoke about walking out squats and it really has helped me.

The basic premise was to set up under the bar as if you were going to squat it (maybe envision it as a monolift setup). From there, unrack the bar and wait a moment to let it settle and get tight if you lost any tension on the unrack. Then, take one short step straight back with one foot (typically, just far enough to clear the hooks). Then take the same step with your other foot.


Then; squat.


Sometimes I have to adjust a little after the two steps, but its typically foot angle more than anything else.
 
2/16 proj momentum w7d1ptB

Took it kinda light today. Trac once again told me to reduce volume, things were moving very slow while working up, left glute pain, and low back feels a little touchy. Due to those things i just worked up to ~80% of last week's e1rm.

-Comp DL (x1@8; 83%x3x2)
135x5
225x5
315x5
365x3
405x1
455x1@8 (legit) (i just didn't have it today)
410x3x2
@8,8

-SG SLDL (x7@6; x7@7; x7@8; +3RPs)
275x7@6
295x7@7
315x7@8
RPs
I scratched them. At this point i don't see the reward for these being greater than adding more tension into my lower back and left glute.

I'm deciding on whether to come in tonight after work for another mobility session or just go home, eat, and get more sleep. I didn't end up getting the adjustment at work on Saturday as we were too busy. I'm definitely going to get one today, hopefully that loosens some **** up in my lower back and hips.
 
bolt10 said:
Dude that looked so easy! Glad you told TRAC to screw itself haha.

Watch some of mikes vids of his squats to get an idea for walking out. You'll get it though, just takes practice (and for me just not being lazy, I get lazy too often...)
Click to expand...

Thanks dude. I dont know how i got in the habit of taking such big steps when i walk out but apparently old habits die hard. I'll look up those vids thanks.

jimbuick said:
For the walkout:


I saw an Ed Coan video where he spoke about walking out squats and it really has helped me.

The basic premise was to set up under the bar as if you were going to squat it (maybe envision it as a monolift setup). From there, unrack the bar and wait a moment to let it settle and get tight if you lost any tension on the unrack. Then, take one short step straight back with one foot (typically, just far enough to clear the hooks). Then take the same step with your other foot.


Then; squat.


Sometimes I have to adjust a little after the two steps, but its typically foot angle more than anything else.
Click to expand...

I'll look this up too. It's like i know what im supposed to do but when i have the weight on my back and I'm not thinking about it i just end up taking a big ass step.
 
Nice squatting man. And yeah I wouldn't ramp anything up too much with the glute feeling like that. I do that big step on squats too.
 
capo180 said:
Nice squatting man. And yeah I wouldn't ramp anything up too much with the glute feeling like that. I do that big step on squats too.
Click to expand...

Thanks Cap. I think my piriformis is just bound up again. Gonna do a lot of hip flexor stretching, piriformis stretching/mfr, and glute activation today and see if that clears things up.
 
SweetLou321 said:
My exactly issue in right side
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Fuggin sucks lol. I just want it knocked out before it aggravates my sciatic nerve again. Doc tried to adjust me today and did some ART on my piriformis. It seemed to help a tad. I didn't really adjust too well, lower back is too tight i guess.
 
For those of you who showed interest, the PES joint product was released earlier. Pm me your email if you need the insider email ill send it to you.
 
jswain34 said:
Fuggin sucks lol. I just want it knocked out before it aggravates my sciatic nerve again. Doc tried to adjust me today and did some ART on my piriformis. It seemed to help a tad. I didn't really adjust too well, lower back is too tight i guess.
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Yeah combine that with hip shifting. Oh well. Daily work on it has me moving pretty well over all.
 
bolt10 said:
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Click to expand...

Honestly, people are knocking it already because there isnt anything "novel" in it. But, who the hell cares, this **** works. My knees and right wrist have markedly improved over the last 3 weeks.
 
SweetLou321 said:
Yeah combine that with hip shifting. Oh well. Daily work on it has me moving pretty well over all.
Click to expand...

I have a tendency to shift into my left hip at the bottom of my squat too. So, sounds like i really need to start doing that cws hip reset video you shared too. I've done it to various degrees for a long time, i need to correct it before it gets bad and screws me up.
 
Will check that out tonight after work. Thanks Jim.

Also gonna post this here so i can read it later. SweetLou321 is this the article you read?

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Will you forward me the email?
 
Thanks. Gonna give it a try.
 
RegisterJr said:
Thanks. Gonna give it a try.
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Cool man. I hope you have as good of an experience as i have been. For 17$ thats a steal for a supplement that I know works. Its way better than spending 40$ on something you're hoping works.
 
2/17 Project Momentum W7D1

Hip is not good. Low bar squats hurt in my hip and low back. They were very slow and really quite difficult despite them being the 78% of Monday's e1rm. Things could only go so well for so long i guess. I did mobilize the hip last night and rolled on a softball with my normal banded walk this morning pre session to no avail. I've gotta develop a plan of attack with this thing. I only have 5 days til my next heavy squat day.

-Comp sq (tx sq bar) (78%e1rm x3x3)
Work up
405x3x3
@8.5, 8.5, 8.5

On the third set i had to grind just to hit the first rep. I racked it, walked out of the power rack, got a little mad, then went back in and hit the last 2 reps. Those 2 went fine, but I shouldn't have to psych myself up to hit 3 reps at that %. So I wasn't happy about that. Everything felt slow and weak from the moment 285 got on the bar.

-those were ss/ w/ comp bp (78%x3x4)
Was supposed to do 285, miscalculated apparently bc i did 295.
295x3x4
@8,8,7.5,7.5

-High bar (+olys, buffalo bar) ss/ feet up bench
Both (x5@6; x5@7; x5@8; +3 RPs)
275x5@5 / 225x5@5
290x5@6 / 235x5@6
315x5@7 / 250x5@7
[email protected] (~8) / 265x5@8
RPs:
330x5@8,8,8 / 265x5@8,8,8

-COMP DL (78% Monday's e1rm x3x3)
135x5
225x5
315x4
Break to go roll out hip/glute and do the banded piriformis stretch.
385x3x3
Conv
Sumo
Sumo

^i have nearly 0 pain doing sumo pulls. I may have to make the switch for the remainder of the project or at least this weak. I'll take it session by session though. I may also be testing out my olys with low bar again to see if that helps some of the pain subside on squats, as high bars really didn't bug me all that much.
 
Do a post squat day tomorrow. That will help. I look at your RPE and how it goes down from set to set. Perhaps you should warm up more thoroughly to be fully ready to go from the jump.
 
herderdude said:
Do a post squat day tomorrow. That will help. I look at your RPE and how it goes down from set to set. Perhaps you should warm up more thoroughly to be fully ready to go from the jump.
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Will do brother thanks. How long does that usual take?? About an hour or so? Just need to know how early I've gotta get into the gym before work.

And thats a good point, i do rush my bench warmups a tad. Way more than squats/deads. I'll give that a shot Friday.
 
Does anyone have a link for that post squat day routine on hand? I know ive seen it before but google isnt cooperating right now.

Edit: nvm. Found it finally.

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I really wish i had an x-wife. I feel like that thing wouldnt feel great just sitting across my hips and l5-s1.
 
Hyde said:
Barbell inside a pvc is an X-wife option, or just heavy db or kb or a really light stone.
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I'll try the barbell inside the pvc tomorrow. Thanks for the ideas bud.
 
jswain34 said:
Does anyone have a link for that post squat day routine on hand? I know ive seen it before but google isnt cooperating right now.

Edit: nvm. Found it finally.

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I really wish i had an x-wife. I feel like that thing wouldnt feel great just sitting across my hips and l5-s1.
Click to expand...

How big are the kettlebells at your gym?
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I'm not totally sure. I don't think very heavy. Maybe 45-50lb? I'm sure there is some kind of heavy **** in the strongman room i can use. I know we have a big ass anvil so if i really get pissed off ill have someone set that down on my sacrum lol.

Edit: just looked at the post. Definitely not that big. I'm sure ill be able to find some random heavy thing and will just use that or the pvc/barbell idea.
 
Hyde said:
Ooooh circus db! Can't go wrong. Idk why I forgot that
Click to expand...

Have plenty of those so that'd work. Im just tryin to think about something that will be easiest for me to manipulate on my own since there won't be anyone else there. I feel like the barbell/pvc idea will probably work the best bc of that
 
Btw ive been alternating using my homemade pvc roller and IF TENS unit on my hip for the better part of an hour now. I'm gonna try my damndest to not let this impede me from continuing on and making more progress.
 
jswain34 said:
Will do brother thanks. How long does that usual take?? About an hour or so? Just need to know how early I've gotta get into the gym before work.

And thats a good point, i do rush my bench warmups a tad. Way more than squats/deads. I'll give that a shot Friday.
Click to expand...

Takes about 20-30min. Not a big deal.

X wife does feel great on fcked up areas. Not at first, but the key is to stay in the pocket on that for about 5min. Then it hurts like hell to remove and feels great after,
 
herderdude said:
Takes about 20-30min. Not a big deal.
Click to expand...

Just watched it. Im gonna be sore from that, but that's exactly what i need. Do you have a way of rigging the behind the head band stomps and abduction/adductions to be able to do em yourself?
 
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