Jswain's training log for powerlifting

jswain34 said:
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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My bed hurts my back, too!
 
I actually started built a ramp on my bed starting from my lower back going up to my head has great reduced my back pain and kept me from sleep on my bad shoulder
 
puccah8808 said:
My bed hurts my back, too!
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It is the worst. It always looks so comfortable, and it even feels comfortable when i lay down on it. But after a full night sleep on it it really seems to mess me up.
 
Duramaxhd said:
I actually started built a ramp on my bed starting from my lower back going up to my head has great reduced my back pain and kept me from sleep on my bad shoulder
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With pillows or what?
 
Cool. Ill try and experiment. Thanks dude
 
jswain34 said:
It is the worst. It always looks so comfortable, and it even feels comfortable when i lay down on it. But after a full night sleep on it it really seems to mess me up.
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Oh man, same for me!!! My bed looks so comfy but it's not. I even bought a feather down bed topper but it doesn't do anything. I definitely sleep better on the couch or floor.
 
7//3/15

RTS c1w8(repeat 6) workout 3

Warmup: usual foam generalized rolling + lax ball piriformis/glutes/Lateral hips/hip flexors.

Piriformis banded super D stretch

kb rear foot elevated Sp Sq

Shoulder rok swings w/ sledgehammer my gym has. Should work the same, right?

Pollof press: anti-rotation/anti flexion/anti extension 10 on 5 off x 3 is one set. Did 1-2 per direction.

Box squat w/ 3ct pause: x2@9 w/6-9% ld

Workup
295x2x2 -> wasnt happy with set 1 so hit it again
315x2@8
335x2@9 (belt less)
LD (-30)
305x2@ 7.5 (belt less)
305x2@7 (+belt from here on. due to my low back soreness i just threw it on to help me make sure i was bracing properly.)
305x2@7 (took a video of this one so you guys could at least see what ive been doing the last 8 weeks)
@8
@8
@8 (capped it here)

Spoto Press: x2@9 w/ 6-9%

Work up

[email protected] (video)
290x2@8 (video)
305x2@9 (no video, phone ran out of storage as soon as the 290 video ended) *PR - dont know if im even happy about this lol. Im pretty embarrassed i can spoto the same as i can do a box squat with a pause.

LD (wanted -25; just realized i only did -15: ends up being 5% fatigue. Damn it)
290x2@8
[email protected]
290x9

Front squats -> did hack squat machine because my back. When i REALLY aggravated it last fall i was showing a PT client (old job) a front squat. Im not chancing it when i already know its sore/tight.

X6@8 w/ 6-9% fatigue drop repeats
6plates totalx6@7
8px6@9 (overshot rpe)
6p+50lbx6@8
@8.5
@9.5

Ss w/ 4 way hip glute extensions: 4x12

Ive gotta go to work. Ill try and get the videos up at some point today. Thanks guys. Feel free to comment on anything.
 
^jeez, sorry for the long ass post. I tried cutting it down by not having all warmup sets. Guess it didnt work too well.
 
I wish I had that much time in the gym.

If you're doing the same movement I see no reason why a sledge couldn't work.

Nice squatting man. Gonna google spoto presses in a minute
 
Dude. It's honestly ridiculous to me lol. I got in at 630, started to warmup at 640, started squatting at 655ish. Didn't stop lifting til 910. And my rests are no longer than 3-4 mins for squat/DL stuff (maybe 4-5 on comp squat/DL days) and 2.5-3.5 for bench stuff (higher end on comp days). Thats why there is really no way in hell i can do 4 exercises like im supposed to on Wednesdays.
 
jswain34 said:
Dude. It's honestly ridiculous to me lol. I got in at 630, started to warmup at 640, started squatting at 655ish. Didn't stop lifting til 910. And my rests are no longer than 3-4 mins for squat/DL stuff (maybe 4-5 on comp squat/DL days) and 2.5-3.5 for bench stuff (higher end on comp days). Thats why there is really no way in hell i can do 4 exercises like im supposed to on Wednesdays.
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I hear you. I had to a split up all my lifts to have enough time. On any given lift, it takes me about 45m to get to my work sets after mobility and warmup.
 
Video will be tomorrow morning. I edited it at work to trim the clips and merge them together but apparently it didnt save. I'll redo it tomorrow.

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2nd load drop set at 305 and spotos @275 and 290. Both were pretty easy.
 
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By the way, hope you all have a good 4th!
 
7/4 GPP/random **** burning time before my girlfriend gets off work so i can drive to Indiana for the 4th.

Super D QL release
Super D setting the hip mobility series

105lb db bilateral farmer carry x20 yards
15-20s rest
Prowler push +135 plate weight x20 yards
15-20s rest

Repeat for 6 rounds (the above would equal 1 round)

Lateral raises 4x12-15
Rear delt flys 4x12-15

Grenade tri ext: 4x8-12
Pullups/chinups: 4xAMRAP (@9) 2 sets each

Once again, i hope everyone enjoys the Holiday.
 
To be honest it was a complete experiment. I kind of just combined a pause squat and a box squat. I thought maybe it could address two weaknesses at once. Coming out of the hole with force generation then also becoming more tight at my sticking point.

At this point i am unsure whether the experiment was successful or not. Ive gained about 40lbs on them over the course of this training cycle...but definitely have not put 40lbs on my comp squat.
 
Hm, idk. If it works and you enjoy it, I see no problem. I was just curious.

That said, could always try pause squats where you rebound out of the hole and pause. I'm not a fan of boxes myself, but I know they have their place. The totality of your training is far more important than whether or not you uses boxes from time to time. Nothing you don't already know.

And some food for thought. Is your sticking point really mid range (i.e. you just lack that raw squatting horsepower) or is it the result of what's going on in the hole? I'd have to see some of your competition squats to judge there.
 
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Heres the video i threw in here a while back. 450ish, a little higher with the kilos (i think like 453). That was in February IIRC.

Dont have a video of when i hit 440x3 after that.

Here is the 435x1 (which i thought was 425 at the time) i hit right before starting RTS.

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By the way, thanks for taking the time to comment man.
 
And in regard to your prior post, i dont plan on keeping this for next training cycle. I'll either do SSB paused squats banded or banded box squats. I think my main issue, once again, is the fact that my glutes really arent functioning properly due to how tight my hip flexors always are. That point that i stall is where i feel like my glutes should really be firing through and driving me up. Correct me if im wrong, please.
 
I noticed a great improvement in glute activation with kettlebell bell swings may give that a shot spud has a strap that u can use plates if u don't have heavy kettlebells speaking of that I need to start doing them again...

Where are u from by the way
 
Hard to say, really. I'm honestly no expert. I know enough, but there's people around here who know more. I think if you're squatting with sound technique and you're not dealing with any significant issues (injuries ect.) the body will take care of itself. The right muscles will be doing the right things.

The 450ish looked solid to me. Other than rushing your set-up (easy mistake when your mind is going 100mph), I don't see much. Didn't look like you lost positioning. The hips shot back a bit out of the hole, but that's really gonna happen on most ME lifts. Getting stronger in general and utilizing exercises that reinforce stability and posture (high bar, fronts, pauses) should help.
 
Duramaxhd said:
I noticed a great improvement in glute activation with kettlebell bell swings may give that a shot spud has a strap that u can use plates if u don't have heavy kettlebells speaking of that I need to start doing them again...

Where are u from by the way
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How heavy is heavy enough? My gym has quite a collection of KBs. Im not too sure how high they go though. Did you do them pre squat/dead as a warmup?

I live in Illinois now. Just west of Aurora, which is about 40 miles west of Chicago. I am originally from Indiana about 15 minute drive west of South Bend (where Notre Dame is)
 
liftandswim said:
Hard to say, really. I'm honestly no expert. I know enough, but there's people around here who know more. I think if you're squatting with sound technique and you're not dealing with any significant issues (injuries ect.) the body will take care of itself. The right muscles will be doing the right things.

The 450ish looked solid to me. Other than rushing your set-up (easy mistake when your mind is going 100mph), I don't see much. Didn't look like you lost positioning. The hips shot back a bit out of the hole, but that's really gonna happen on most ME lifts. Getting stronger in general and utilizing exercises that reinforce stability and posture (high bar, fronts, pauses) should help.
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Awesome. That was pretty much my plan of attack i was thinking myself. I watched the front squat video from Green you put in Thomas' log earlier. I have the same problem of treating it as a back squat and trying to push the hips back. I need to do some more research on front squat cues to help me figure it out and hopefully utilize them better.
 
I started at 50# 3 set of 10 and worked up over time eventually I when I stopped at 180# for example sets of 10

I was just curious I live in Toledo area was thinking u mite be from over here
 
jswain34 said:
Awesome. That was pretty much my plan of attack i was thinking myself. I watched the front squat video from Green you put in Thomas' log earlier. I have the same problem of treating it as a back squat and trying to push the hips back. I need to do some more research on front squat cues to help me figure it out and hopefully utilize them better.
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Chest up, straight down, straight up my friend. Think knees forward to start the descent and keep driving them forward. As long as you open up the hips on the way down and brace properly everything else should take care of itself. Perhaps try paused front squats at first until you' comfortable with them, idk.
 
Duramaxhd said:
I started at 50# 3 set of 10 and worked up over time eventually I when I stopped at 180# for example sets of 10

I was just curious I live in Toledo area was thinking u mite be from over here
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Ah gotcha. Yeah ill definitely have to look into that strap then. I know they dont go that high. But we do have 250-450lb items (I'm having a brain fart and cant remember what they are called). They are trapezoidal and have a handle attached to the top. So i just need to find a starter kb and workup to those lol.

Nah other side! Toledo is about 3 hours from my house in Indiana. Exact half way point on the drive from my house to where my family lives out in East Liverpool, OH.
 
liftandswim said:
Chest up, straight down, straight up my friend. Think knees forward to start the descent and keep driving them forward. As long as you open up the hips on the way down and brace properly everything else should take care of itself. Perhaps try paused front squats at first until you' comfortable with them, idk.
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Boom. Thats a good starting point for me. Thanks. I used to love front squats and was pretty good at them. All time 1 rep was 315x1 my senior year of college (2 years ago) when we did them all the time for baseball workouts. Ill give them a try the "right way" and see how they go. (I only quote right way because i use that term very loosely when it comes to movement patterns due to individual differences in anthropometry, etc.
 
jswain34 said:
Ah gotcha. Yeah ill definitely have to look into that strap then. I know they dont go that high. But we do have 250-450lb items (I'm having a brain fart and cant remember what they are called). They are trapezoidal and have a handle attached to the top. So i just need to find a starter kb and workup to those lol.

Nah other side! Toledo is about 3 hours from my house in Indiana. Exact half way point on the drive from my house to where my family lives out in East Liverpool, OH.
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East Liverpool!? Where Pretty Boy Floyd died. Fifteen minutes from where I live!
 
Yessirr! I believe Lou Holtz is from there as well?
 
Thats my moms side. Dad is from Chester, WV. Went to Oak Glenn HS. Whenever i make it out that way to visit family you better be ready for me to DM you to get a lift in. Just sayin'
 
jswain34 said:
Thats my moms side. Dad is from Chester, WV. Went to Oak Glenn HS. Whenever i make it out that way to visit family you better be ready for me to DM you to get a lift in. Just sayin'
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Small small world. I've spent my whole life cruising around those parts.
 
7/6

RTS c1w8(repeat 7) workout 1

Warmup stuff: usual. +dmax recommended KB swings 2x10

COMP SQ: x2@9 w/ 4-6% LD

Work up

405x2@7
430x2@9*note below
LD (-25)
405x2@8
405x2@9

SS T&G BP: x6@10 no load drops today. It was either load drops or some OP. I chose to get some OP in.

Top set was [email protected] **note below

OP:***note below

135x6@7
145x6@9 (overshot)
135x6@8
135x6@9


*out of the hole on rep 2 my hips shot back and i started to good morning. I used the CWS cue of driving my elbows forward to get myself back into position. If i would have executed that second rep and timed the cue more in sync with hitting the hole i might have tried 435-440. My back/left SI did not hurt whatsoever today and it felt great to squat pain free.

**Only reason i didnt give this a 10 rpe is because it was easier than when i did it 2 weeks ago, but was damn close to ME.

***I made a mistake and thought it was supposed to be x6. It was supposed to be x4@8 w/ 4-6% fatigue drop repeata

I forgot my iPad in a rush between getting home from Indiana and hurrying to get to the gym before work. I really wish I could've gotten videos of my squats today so I could compare a pain free day to a bad day.
 
Just talked to my boss and a coworker at the Chiro. Coworker said she would cover me on the 25th so looks like i'll be doing that push/pull. Need to start thinking about attempts. I want to see how this week goes first though. Ive got bench and dead doubles (@9) tomorrow.
 
Hopefully those 4 slices of Giordano's deep dish i just ate help fuel some PRs tomorrow.
 

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^lol looks like you got some good eats in today too dmax
 
jswain34 said:
Just talked to my boss and a coworker at the Chiro. Coworker said she would cover me on the 25th so looks like i'll be doing that push/pull. Need to start thinking about attempts. I want to see how this week goes first though. Ive got bench and dead doubles (@9) tomorrow.
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Sounds like your numbers tomorrow will make perfect openers.
 
jswain34 said:
Hopefully those 4 slices of Giordano's deep dish i just ate help fuel some PRs tomorrow.
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Yeah buddy!!! The best pre-pre-workout there is!!
 
Duramaxhd said:
I bought them but haven't eaten any yet, going to smash my cinnamon roll after my workout today thou
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Ahh gotcha. I like saving stuff for post w/o too. Which is why i just stopped by a local small town donut shop and picked up an apple fritter.
 
Full update and video (kind of long...oops) will be up tonight. It was a good session. With any luck my sumo form will be as on at the comp as it was today, with the exception of the load drops. They were rough.
 
7/8 RTS c1w9 (rp 7) workout 2

Warmuo stuff: usual. Kept the kb swings & mace swings.

COMP BP: x2@9 w/ 4-6% LD
Workup
[email protected]
290x2@8
300x2@9 (video 1)
LD (-15)
285x2@8
[email protected]
285x2@9

COMP DL (S): x2@9 w/ 4-6% LD
Workup (written out since i did a lot for 2 sets with a lot of "pop offs" (just popping the bar off the floor by pushing my hips through toward the bar). Duffin does it in his "misunderstood deadlift cues" video. Those really seem to get my form in the groove.)

135x2~6 pop offs + full pulls (first set all pop offs. Second set half and half)
225x2x~6 (same as above)
315x2x2
365x2x2 (2nd set pop offs)
405x2 (doh grip)
455x2@6 (hook - want to work on this) (video 2)
[email protected] (hook) (video 3)
510x2@9 (strong mixed) (video 4) (*PR)
LD (-25)
[email protected]
485x2@9 (these felt terrible. I may have lost form just trying to muscle these after that PR)

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

Work up
225x4 (video 5)
255x4@8
255x4@8 (video)
255x4@9

* took a lot of videos today because I wanted to have a lot of deadlift sets on video to compare form between load intensities to see if there were changes. Also wanted some front squat videos to see how i was doing with working on the form from Swim's Dan Green video.
*Pretty good session. Must've been the deep dish.

For quick marks on the video:

Bench: start
DL 455: 41s mark
485: 1m11s mark
510: 1m43s mark
FS 225: 2m9s mark
255 (2nd set): 2m35s mark

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Thanks in advance for any critiques, etc.
 
Bench looked like cake.

Sumo speed off the floor looks night and day from the last video.

Front squats looked good. Try to think chest up out of the hole as the weight gets difficult, but honestly that's me being knit picky. Great lifting, man!
 
Thanks, Swim.

I was thinking about going 305 on bench..but eh what's 5 pounds on an opener...whatever. Plus i wanted to dead.

Deads..i know, crazy. I watched the two videos and 510 came off the floor like 435 did last week. When i do those pop offs everything seems to click much, much better. I needed a good day after last week's session.

Will do on the fronts. I definitely do have a tendency to lose upper back tightness out of the hole.
 
Moving today's lift to tomorrow when i get off work. Not ideal being two weeks out...but it is what it is.
 
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