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Jswain's training log for powerlifting

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My secret to making weight
 
jswain34 said:
He da man. Sorry to bring this up again, but any news on the squat?
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I have some ill feelings towards the federation but the lift will be counted. Just waiting on johnny from plwatch now I believe.

A social media acquaintance going for 733 tomorrow. I'd like to have my name up before he takes it down lol
 
Sean1332 said:
I have some ill feelings towards the federation but the lift will be counted. Just waiting on johnny from plwatch now I believe.

A social media acquaintance going for 733 tomorrow. I'd like to have my name up before he takes it down lol
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He has to hit it first mane. But yah, tell johnny to get his shît together.

Sean1332 said:
mother of god that looks good. I think Wendy's is my favorite fast food joint.
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I looked over, saw it, and knew it was necessary. Besides Arbys I'm right there with ya on that.
 
5/10 W9D1 peak w1d1

-COMP SQ (80%x3x3) (+buffalo bar, sleeves)
60x-
110x-
150x5
200x5
250x5
290x5
325x5
355x3x3
^they all felt like ****. But thats to be expected after ive neglected squats for a few weeks now.

-COMP BP (80%x3x3)
45x-
95x-
135x5
185x5
215x5
235x5
250x3x3
Just greasin the groove a bit. Heavy day is Friday (maybe Sat this week).

-ROWS (4x8@7-8) (Lou, i compromised between what we laid out and what cws has laid out for the accessory stuff on his juggercube peaking block...it'll be 4x8; 4x6; 4x5 all @7-8)
SA cable row:
100x8
120x8
140x8x4
@~7-8

-PALOF PRESS
70x3 (10 on 5 off x3 = 1)

-Dead bugs w/ 35lb upside down kb in hands
2x10 per leg

In and out in 90 mins including warmups. Thats what I'm talking about. I'm hoping the ridiculously long sessions are a thing of the past for a little while. Deads tomorrow morning with bench Friday morning before the Cubs game or Saturday after work.
 
Quick question for you guys. You think i should use my e1rms from the training block as the weight im calculating everything off of or the actual best lift I've hit?

Bench would be 355 vs 370 and deadlift would be 615 vs 640. I personally think it makes more sense to use the lower numbers and use the e1rms as a general idea of where my 3rd should be. But, i could be wrong.
 
Use the more recent. With a good peak you should gain 4-6% for meet day. So blast away at it, get that good overreach, and expect to hit about 104% for a third.
 
Duramaxhd said:
I always cut some weight off but that's just me

So actual
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1 vote for actual.

herderdude said:
Use the more recent. With a good peak you should gain 4-6% for meet day. So blast away at it, get that good overreach, and expect to hit about 104% for a third.
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Im confused what you mean by "more recent". They're both the same lift, one is just the actual weight and the other is the e1rm from it given the @9 rpe. 355/.96=370 and 615/.96=640.

By the second part i'm assuming you're saying go big, use the e1rm, and try to use the peak to hit even more. Yes?
 
No, use the @9 number, train yourself into the ground with the lighter weights, and expect 104% of the e1RM.
 
herderdude said:
No, use the @9 number, train yourself into the ground with the lighter weights, and expect 104% of the e1RM.
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Gotcha. Thanks for the clarification, makes total sense. Thats what i had in my spreadsheet but i just wanted to make sure.
 
SweetLou321 said:
It's cool on the compromise bud lol.

I vote for actual. It's what I personally do.
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I'd rather do that so thats what we're gonna do. 3 votes for it on top of my own = good enough for me. I think I would've put myself too close to being on the verge of failing reps a few too many times otherwise. Plus, I dont like hitting my prospective 3rd attempt in training either, that baby is reserved for the meet.
 
jswain34 said:
I'd rather do that so thats what we're gonna do. 3 votes for it on top of my own = good enough for me. I think I would've put myself too close to being on the verge of failing reps a few too many times otherwise. Plus, I dont like hitting my prospective 3rd attempt in training either, that baby is reserved for the meet.
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100%, let the fatigue make you feel like your gonna miss a lift in the overreach not the weight on the bar if that makes sense.
 
jswain34 said:
I'd rather do that so thats what we're gonna do. 3 votes for it on top of my own = good enough for me. I think I would've put myself too close to being on the verge of failing reps a few too many times otherwise. Plus, I dont like hitting my prospective 3rd attempt in training either, that baby is reserved for the meet.
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If you are capable of hitting your third attempt in training, you have messed up your peak and lost out on about 70 pounds from your total. Lou brings people into the meet very well. You're making the right choice.
 
Cool. Glad we're all on the same page. Thanks for the help fellas
 
I was jw about where you were at because I realized I wasn't sure.

And I always plan off what I can currently do, not projections, fwiw. I'd rather be pleasantly surprised by a greater victory on meet day than potentially get buried under the weight of my hubris.
 
herderdude said:
If you are capable of hitting your third attempt in training, you have messed up your peak and lost out on about 70 pounds from your total. Lou brings people into the meet very well. You're making the right choice.
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This means a lot. I appreciate the kind words.
 
Hyde said:
I was jw about where you were at because I realized I wasn't sure.

And I always plan off what I can currently do, not projections, fwiw. I'd rather be pleasantly surprised by a greater victory on meet day than potentially get buried under the weight of my hubris.
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Gotcha. Yep, at Jakked.

And i completely agree.
 
5/11 w9d2 peak w1d2

-COMP DL (92%x1x3 from floor then 97%-102%x1x2 off 2" blocks)

135x5
225x5
315x5x2
365x4 (straps)
405x2 (hk)
455x1 (hk)
495x1 (straps)
535x1 (hk)
565x1x3
@7 (hk)
@8.5 (hk)
@7 (straps)

+2" blocks
595x1@10 (hk)
595x1@10 (hk)

-Dead Bugs ss/ facepulls
3x10 per leg + 35lb BU KB in hands / 3x12 @60

Well. Not the best day, and definitely not what i was hoping for. It was the usual culprit - not getting my glutes involved off the floor very well. Left hip was also feeling really tight so that could've contributed too, no excuses though, I should've been better. I have to bring something better next week or else im in trouble. If there was one thing im happy about it's that i regained some confidence in my hook grip. Bench on Friday hopefully, if not then it'll be Sat.
 
Bench went way better. This is what i was hoping that first day of deads would go like.

5/13/16 W9D3 peak w1d3

-BP (92%x1x2 then + reverse mons minis for 95-100%x1x2)
Self unrack
45x-
95x-
135x5
185x5
215x5
245x3
275x1
305x1
325x1x2
@8
@7.5

^felt like i was flaring more today than i had been this block. On these sets anyway. Need to stay tighter off the chest.

+monster mini reverse bands (took approx 40lb off the chest - they held the bar steady about 2 inches below where my chest touch would be)

355x1x2
(+hand off on these)
@6
@6

Not sure if it was the lift off, the reverse bands, or the fact that i felt wayyy tighter (especially in the lower half, upper back some too though) on these that made them easy. I could've been way tighter as a result of the lift off too so I'm hoping there will be someone in the gym to give me a lift off next week.

Lat pulldown with NG
50x8
90x8
120x8x2
150x8@8
140x8x2
@7.5
@7.5

These sessions have been taking me only about an hour or a little over which I'm a huge fan of. The gym also put up clocks that you can use as stop watches so I've been a lot better about monitoring my rest periods. Today was a 3-3.5 min rest between the work sets on bench and maybe a 2-3 min rest on the workups and pulldowns.
 
GPP type stuff today. Nothing taxing.

Did some bat hangs, banded hip stretching, rolling the hips with the softball, some dynamic stretching, body weight squats, light upper back stuff (band pull aparts and facepulls), and light hammer curls. Just wanted to get out of the apt and do something to work up a little sweat. Mission accomplished.

Sessions will be reversed this week so ill bench wed and pull Friday or Saturday. Switched them to have the last heavy pull 14-15 days out vs 17-18. Same thing will be done with bench next week, I'll bench Friday or Sat to make the last heavy bench day be 7-8 days out.
 
Hyde said:
What's wrong with 17 days out for pulling? I have usually done 20 conventional.
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I thought you were supposed to end the taper for pulls 2 weeks out?? Am i mistaken here?
 
jimbuick said:
I think I usually do about 2.5-3 weeks, 1.5-2 weeks on squat, and 1-1.5 on Bench.
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Hmm. Would that differ at all considering im building negligible fatigue from my squat? I'm thinking i could push it a little closer because of this.
 
jswain34 said:
Hmm. Would that differ at all considering im building negligible fatigue from my squat? I'm thinking i could push it a little closer because of this.
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I wouldn't worry about it personally. Just bc you are not squatting doesn't change the fatigue response to the lift.
 
Good point. I'll just keep it simple and pull wed then. I always try to overcomplicate **** it seems.
 
5/16 - 6/4 meet prep w10d1 peak w2d1

-SQ (70%x3x3)
340x3x3

^i'm gonna be super frustrated when i get back to squatting. I've completely lost my narrower stance that i was getting rebound with. I'm sure it'll come back somewhat quickly but i know its gonna piss me off til it does.

-BP (70%x3x3)
250x3x3

3rd set felt the best. Just gotta keep getting my lower half tighter, even when i think im already tight I've gotta get even tighter.

-HS ISO chest supported iso row (4x6@7-8)
45x6
70x6
90x6
115x6x4

-Palofs
60x3 (1 set = 10s extended / 5s in x3)

-Dead bugs w/ 35lb BU kb
3x12 per leg
 
It took me a couple years to embrace the wavelike process that the lifts go through. I understand your frustration. Once I learned that they all come back around in time, I didn't worry as much.
 
liftandswim said:
It's called the herder zen mindset.
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Be like water.

But yeah, we're not ending world hunger over here. Just lifting weights. Some days you take the elevator, some days you get the shaft.
 
herderdude said:
It took me a couple years to embrace the wavelike process that the lifts go through. I understand your frustration. Once I learned that they all come back around in time, I didn't worry as much.
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This SOO much! We all go through our own biorhythmic patterns as well but as long as long term progression is seen, its all heading in the right direction
 
tyga tyga said:
Bruce Lee?
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herderdude said:
I think so?
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"You must be shapeless, formless, like water. When you pour water in a cup, it becomes the cup. When you pour water in a bottle, it becomes the bottle. When you pour water in a teapot, it becomes the teapot. Water can drip and it can crash. Become like water my friend."

Good quote.
 
Hyde said:
I kind of feel like I became maple syrup somewhere along the way
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Hyde said:
I kind of feel like I became maple syrup somewhere along the way
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Well maple syrup tastes way better and i'd argue that it can do all the above things that water can do...so I'd say you're doing something right.
 
Btw, and i dont know how or why, but my glutes are sore from those squats yesterday...wtf.
 
Duramaxhd said:
Perhaps u were actually using them
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I mean yah but it was only 3x3@70% lol. I should be used to way more volume than that. Oh well, at least i'll easily be able to tell if im engaging them during pulls tomorrow.
 
I wanted to see how much progress i made over the last year:

-As of 1 year, 1 week, 2 days ago these were my prs for the comp lifts

Sq: 450x1 no wraps
Bp: 270x4 ~ 295 (disclaimer: i did hit 325 t&g with a much wider grip that i pressed with before starting PLing)
Sumo DL: 505
Conv DL: 515x1
Bw: 220

-Current prs:
Sq: 505 no wraps / 507 with wraps
Bp: [email protected] ~ 370
Sumo DL: 615x1@9 ~640
Conv: 575x1
Bw: 245-8

Improvements:
Sq: +55
Bp: +60-75
Sumo: +110-135
Conv: +60
Raw no wraps total: +225-265

If only that were sustainable, goddam. I'm gonna try to do this comparison every year i have this log. That could make for some interesting data.
 
Jesus H... that's awesome, man. If you stay healthy and continue to learn, you could reasonably expect 100-150 next year IMO
 
herderdude said:
Jesus H... that's awesome, man. If you stay healthy and continue to learn, you could reasonably expect 100-150 next year IMO
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And id be just as, or even more, happy with that as i am this. Its insane what gearing my nutrition toward this from maintaining my baseball playing weight has done.

Sean1332 said:
That increase in total is ridiculous, man. That's so awesome.
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I couldnt really believe it when I first added it up. It seems unreal to look back on videos of yourself struggling to lift 80-85% what you can now. The growth is what it's all about.
 
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