Jswain's training log for powerlifting

wasme said:
Impressive session. You are in Texas? It has been very hot and humid up here in Toronto and I work out in my garage so keep well hydrated too. That said, my brother in law is in Houston (Kingwood), so I know its a fair bit hotter there.

Edit: Maybe JimBuick is in Texas...
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Thanks man. I'm currently in Illinois but over the last week or so it had consistently been in the mid 90s with a heat index in the 100s. I can get through benching in that temp but deads/squatting in a gym with no AC and only the garage doors open for any form of breeze is brutal. Especially when youre being an idiot and only drinking 20oz of water + gatorade mix intra.

And yes, Jim is in Tx. So is Rodja.
 
jswain34 said:
Thanks man. I'm currently in Illinois but over the last week or so it had consistently been in the mid 90s with a heat index in the 100s. I can get through benching in that temp but deads/squatting in a gym with no AC and only the garage doors open for any form of breeze is brutal. Especially when youre being an idiot and only drinking 20oz of water + gatorade mix intra.

And yes, Jim is in Tx. So is Rodja.
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Ya we are getting the same weather as you in Toronto. Funny Toronto and Chicago are known as sister cities...
 
wasme said:
Impressive session. You are in Texas? It has been very hot and humid up here in Toronto and I work out in my garage so keep well hydrated too. That said, my brother in law is in Houston (Kingwood), so I know its a fair bit hotter there.

Edit: Maybe JimBuick is in Texas...
Click to expand...

Yeah, I'm in Texas. Bout 10 minutes from Kingwood actually lol.
 
wasme said:
Ya we are getting the same weather as you in Toronto. Funny Toronto and Chicago are known as sister cities...
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I'll be damned, dont think i knew that. Along with these others:

Invalid Link Removed
 
7/26/16 jcube w6d2-p2w2d2

Upper day

1. Started with the HS chest supported ISO rows today, wanted to see if itd warm me up better for bp (5x12):
First 3 working sets pre-bench
45x12
65x12
80x12x3

2. Comp bp (thumb from smooth) (2503x6 - 75s rest)
45x-
95x-
135x-
165x5
195x5
225x3
250x3x6
All rpe ~4-5ish, good speed throughout

2. Cgbp (265x3-5x2) (final rep paused)
265x5@7
265x5&8

3. Spoto (250x5-8x2-3) (final rep ~2ct pause)
255x8@8 (misload, had an extra 5 on the left)
[email protected]
[email protected]

Dunno if it was a coincidence with the rows but bench felt good today. Left lat was cramping so getting decent activation there. Was also pushing through my heels vs toes a bit more, wasnt driving back as hard but felt like i had a more solid base. Only issue with the rows was my right biceps tendon started getting a little funky toward the end, bit of a dull ache.

4. Finish HS ISO row
80x12x2

5a. Cable front raise (2x12)
70x12x2

Ss/

5b. Bo Ohd tri ext (2x12)
130x12x2

2 good lifts in a row. Hopefully getting some mojo back. Last conv dead session tomorrow then switching back to sumo for the final 6 weeks. Truth be told, im thinking about starting over at p1 vs going to phase 3, i have no reason really to do a peaking block at this point since im not doing that meet in sept. I still gotta think on what i wanna do though, nothing set in stone yet. Everyone seems to be digging 5th set...also still considering a 5/3/1 template. Just need to find something i can/want to stick to for a while.
 
7/27/16 JCube w6d3-p2w2d3

1. Conv deadlift (385x1x9 - 20s rest; then 3x3)
Brought my stance about an inch - seemed to help, was a lot more comfortable and at least felt more explosive with these lighter weights.

135x5
225x5
315x5
315x3
355x1
385x1x9, 20s rest
385x3x3
Non rpeable

2. +2 3/4" blocks (415x4x2)
385x4
415x4x2
@5-6, 6
used straps and did 8 shrugs at top of last rep

3. BO rows (pin rows - dead stop - pin 5) (5x6)
145x6
175x6
205x6 (+straps)
235x6x5 (+straps)
@7, 7, 7, 8, 8.5

Belted up for most of those too.

4. Abs (Pallof press) (3x45s)
60lbs x3 sets of 15s long/5s short x3 to equal 45s

That is all. Took about 80 minutes. Got a little lax with rest times on block pulls and the first set or 2 of pin rows. Still not too long. It has been a good training week so far.
 
I should have did pallofs today but didn't even think of them. So tired but I could always find energy for a few of those and they're all positive
 
Hyde said:
I should have did pallofs today but didn't even think of them. So tired but I could always find energy for a few of those and they're all positive
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I reaaaally wanted to just leave after the rows...but then i told myself that staying for an extra 5 mins and doing the core work is better than my back hurting all the time. They get tough that last 15s
 
sub
 
7/29/16 w6d4-p2w2d4

2nd squat day

Prehab:
Bat hangs
Distracted ham stretch
Distracted psoas stretch
Dyn stretching
HS monster walks
Ext rotations 2x12 per arm
Pallof: 60x30s extended

1. Squat (tx sq bar) (flats) (340x3x6 - 75s rest)
55x-
105x-
145x5
195x5
235x5
285x5
325x3 (add belt)
365x3x6
Non rpeable - some sets better than others though, explosive wise.

2. Pause squat (same) (315x4-6x3) (3ct)
+belt
315x6@7
[email protected]
315x5@8 -> pinching in anterior right hip capule reps 3-5 so just stopped at 5.

3. RDLs (belt less) (3x8)
135x8
225x8
315x8
365x8x2
@7-8 last 2 sets

Twas it. Another decent day. Things have picked up a tad this week. Now gotta go to the fuggin mall to find dress clothes for this wedding tomorrow...
 
Hyde what time you thinking? Gf gave me the good to go as long as we get it in early since we have to go back and move her stuff out.
 
jswain34 said:
Hyde what time you thinking? Gf gave me the good to go as long as we get it in early since we have to go back and move her stuff out.
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PM'd. Gotta pull tomorrow so it makes the most sense to just move Monday's volume bench forward to Sunday and make you push me harder.
 
Finally have some time to get on here and update.

Had an opportunity to get a short lift in with Hyde yesterday before checking out of the hotel. We didn't have too much time so we both just did our main bench work (i did one set of pullups before realizing i was getting short on time). He's one cool cat, super knowledgeable about powerlifting or just lifting in general. I will definitely be hitting him up if im ever down in that area - hopefully next time we have some more time and can get some lower work in then smash some grub.

7/31/16 Jcube w6d5 - p2w2d5

1. Comp bp (265x6-8x3) (thumb from edge)
45x-
95x-
135x5
185x5
215x5
245x5
265x8@8
[email protected]
265x7@9

2. Wgbp (300x4-6x2)
300x2 + 2-> felt like i was drifting toward the right, almost like the weight was heavier on the right. Stopped the set after the 1st 2, stood up and mentioned it to Hyde - he said I was full of **** and to keep going. So i plopped down and hit 2 more. @9

[email protected] -> still had the sensation that I was drifting to the right. I dont know what the hell was going on with that. I think it was just the wide grip screwing with me bc i didnt feel it with comp grip or the cgbp amrap.

3. Hyde was doing AMRAPs for his cube predator day so i hit one amrap of 210 cgbp. [email protected] or so.

Then we toyed around with JM presses since i had never done them. Don't think im a fan. Did 1 set with 95lbs for 8 or so i think.

Then it was time to bounce to make it back for check out time by noon, it was about an hour drive from the hotel. Hyde was gracious enough to hook me up with a tub of the new White Flood so I'm looking forward to busting that open. My Condense has probably 1 more scoop left so that was perfect timing.

I'm not gonna have time to squat today so I'll likely be squatting tomorrow and will adjust the rest of the week accordingly.
 
Good training with you too my man. Didn't wanna sound creepy at the time, but when you were showing me that distracted hip opener I was surprised by how big your quads were!

Fair warning: you aren't gonna get as good of pumps off that Flood as Condense - but a full scoop will definitely hit harder in the wake up department.
 
Hyde said:
Good training with you too my man. Didn't wanna sound creepy at the time, but when you were showing me that distracted hip opener I was surprised by how big your quads were!

Fair warning: you aren't gonna get as good of pumps off that Flood as Condense - but a full scoop will definitely hit harder in the wake up department.
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Lol. Thanks...i have definitely come a long way from the chicken legs i had in high school. I wish i knew how to use them to squat bigger .

and honestly, im totally fine with that. I may even prefer it. Sometimes the pump hinders my ability to hit rep sets so i actually prefer a non-pump heavy pre on those days.
 
Oh. And it looks like im not gonna lift tonight either. May turn into a full body sesh tomorrow wit parts of squat and bench day all thrown into one. Then I'll probably squat and pull on friday and hope to get a second bench session in saturday.
 
Hyde said:
Fair warning: you aren't gonna get as good of pumps off that Flood as Condense - but a full scoop will definitely hit harder in the wake up department.
Click to expand...

Great news for me!
 
Another no lift today. Moving the gfs stuff and cleaning the apt all day today and didnt have the time to train I thought I would. Moving and training my replacement at work has gotten the best of me this week. Im going on road trip next week with my little bro before he leaves for school too, so training might be effed next week as well. On a good note, the bro and I are gonna try to get a few lifts in during the week so at least it wont be nothing.
 
Will you try to sneak some training in tomorrow? Don't underestimate the benefit of going in and hitting just 1-2 hard sets of a couple movements in 35 min and out. If you're not managing your normal volume you shouldn't need as much rehab/prehab. One top set of conv pulls while you strict press inbetween or squat then bench with a few chins tossed in. You can do a closer stance squat w hi bar and close grip bench to get away w less warmup/prehab safely.

Just thoughts if it's that or nothing
 
Take care of business and live your life, bro. We'll be here when you get back after it.
 
Hyde said:
Will you try to sneak some training in tomorrow? Don't underestimate the benefit of going in and hitting just 1-2 hard sets of a couple movements in 35 min and out. If you're not managing your normal volume you shouldn't need as much rehab/prehab. One top set of conv pulls while you strict press inbetween or squat then bench with a few chins tossed in. You can do a closer stance squat w hi bar and close grip bench to get away w less warmup/prehab safely.

Just thoughts if it's that or nothing
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We were just moving boxes and such to her house yesterday. Today her step dad and I have to get the bed/couch/the rest of the boxes and then her and I have to come back and clean the rest of the apt we didnt get to yesterday. Depending on when that's done I'll go to Jakked or just head back to IN and get something in tomorrow.
 
Yeah if you're moving 2 days in a row you're already lifting 2 days in a row!

Where are you and the bro tripping to??
 
Hyde said:
Yeah if you're moving 2 days in a row you're already lifting 2 days in a row!

Where are you and the bro tripping to??
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Man. Have been going strong for about 9-10 hours now. Paraspinals are cashed, quads are beat from walking up steps carrying stuff, bis and upper back got some work too. I aint gonna lie moving is a hell of a workout lol.

To boot, the gfs step dad got to our apt this morning and pulled the ol' "oh hey since i have you and the Uhaul we're gonna stop by the storage unit for a few things". Thing was full. We took it all.

Edit: we're headed to Colorado. He was jealous that i got to go visit our cousin and drink all the good beer out there and wants in on the action. He leaves for school in 2 weeks so next week was the only time that worked well for the both of us.
 
Hyde said:
Sounds like a strongman event day!
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I'd imagine it would be quite similar. I could see myself really enjoying strongman stuff...kind of regret not doing a little more when i had such a great opportunity at jakked.

jimbuick said:
At least you didn't have to move a gym though.


Always a silver lining.
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Lol, i guess youre right.
 
Will definitely be hitting the gym today. Probably will just keep it to upper and maybe some lower machine work...probably just ham curls or something since im sure this gym im going to doesnt have a ghr. The low back is feeling pretty vulnerable today so im gonna try to keep the session low stress on that area.
 
8/5/16 random upper day

Felt like hitting some OP since i hadnt in a while and really had no plan going in.

-OP (5/3/1 5s)
45x-
95x5
110x5
125x3
135x5
155x5
180x5+ (6)
135x8
135x7
135x6

-db rows
80x8
100x8
110x8x3

-Seated cable row (wide grip, pronated grip)
(Cable plate weights)
70x10x4

-lateral raise
15x15
20x12x2

-OHD tricep extension
(Not lbs...same units as LA fitness stacks)
80x15
80x6 drop 65x5 drop 50x5
50x15

-machine pec fly ss rev fly
110x15x2 / 70x15x2

Just kinda threw some **** together on the fly honestly. At least I got something in. Gonna have a little re-acclimation period with OP when i start that up again. No worries.
 
Hyde said:
Hope you're having safe travels!
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We are brotha. Thanks! At the Lefthand brewery right now. Enjoying time with the brother and cousin that lives out here. Cant beat it!
 
Well, im back fellas. I'm still looking for a gym...they all suck around here. Really missing jakked. Still trying to figure out a 5/3/1 template from beyond 5/3/1. I'll probably just go somewhere and hit an upper 5/3/1 day today. My nutrition has been crazy inconsistent and pretty poor overall so id like to get a day or two of eating right before i hit squats/pulls. Motivation still isnt there...it was coming back i thought but i seem to have lost it again.

I was kind of paying attention still, some things i saw:

Herder - big lifting this past week dude. Big squat and a nice 5lb pr bench. Keep it rolling into the meet.

Hyde - nice pull the other day man. I think it was 545 maybe? Either way it looked smooth and i remember thinking whatever you said you wanted come meet day should be there. Also good to hear the hercules has your joints feeling good, not being in pain is a good feeling.

Reg - glad the step son is okay and you're finally over the bug you had. Good to see ya getting back in the gym. Hopefully we can both get some consistency back in our training soon.

Swim - just bro'in out having fun lol. Gotta keep it enjoyable or else you end up in a rut. Gpp never hurt either.

Sean i dont remember seeing much from your log but im sure you've been repping out sets of 6+ with my squat max so good work lol

Lou - deloadin...bench pr in the tank for when its time.

Cap - dont think i saw much but i probably missed it.

Jim - dont think i caught any updates. I'll catch up.
 
Hey man, Its like my dad always said: do something even if it's wrong. You were spoiled by one of the best gyms in the country, you'll find q good spot. Keep after it until then.
 
herderdude said:
Hey man, Its like my dad always said: do something even if it's wrong. You were spoiled by one of the best gyms in the country, you'll find q good spot. Keep after it until then.
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Im currently at the gym that i thought would have the most promise...they dont have a single bar with any center knurling whatsoever. Squatting will be fun. Anyone have any experience with this? Is it a big issue if so?
 
8/15/16 5/3/1 cycle 1 w1d1

BP 3s

Wus (paused):
45x-
95x-
135x5
165x5
195x3
^did 4x10 band pull aparts superset with these wus

Working sets (paused except amrap set which were controlled reps but not quite a comp pause):
225x5 forgot and did 5
255x3 back on track
290x3+ (x5, @8, in hindsight i shouldve went to @9 and hit at least another rep...but it was my first day back so im okay with this)

Jokers (comp pause):
[email protected]
320x1@8

First set last (2 ct pauses)
225x7@8
225x7@8
225x4-->15s---> +1

Pushed the rest time a bit too much on that last set.

A1. Inc db bp (bench on hole 2 - approx 45 degree angle)
65x10x5

Ss/

A2. Tbar row (pronated grip - wide)
45x10
90x10x5

B1. Ohd tricep rope extensions
70x12
60x12
50x12

Ss/

B2. Facepulls
30x15x3

Pretty good session back. Total gym time was about 75 mins. I plan on hitting additional joker sets with the slanger after i hit @8 jokers raw but i didnt have my slingshot in my bag. Gotta hunt that thing down. I'll start that up next cycle on 3s week only. I plan on doing 2 cycles before the deload. I can lay out my tentative plan if anyone would like to see it. I sort of took a couple different ideas from Wendler and created my own template (example is combining the jokers with the fsl and then making the fsl bench 2 ct pauses vs just regular comp pauses).
 
And other than the whole no squat bar thing, i guess i dont have too many complaints about the gym except the price for what im getting. I left the piece of paper the lady gave me in my bag but its probably gonna be close to what I was paying at jakked for a lot less benefits in terms of equipment. It seems to be my only DECENT option though.
 
The knurling at my gym on almost all bars suck. I do try and find ones with better knurling when I squat and I do believe I notice a big difference when I get above 375. That may suck.

Welcome back!
 
RegisterJr said:
The knurling at my gym on almost all bars suck. I do try and find ones with better knurling when I squat and I do believe I notice a big difference when I get above 375. That may suck.

Welcome back!
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Yeah I'd think there would be at least 1 bench bar with a 4" center knurling but I walked around and looked at every bar and there are 0 with any center knurling. Gonna take some getting used to probably...looks like i need to hammer rear delts and upper back in general to try and shoot for some hypertrophy to get a bigger shelf.

And thanks brotha.
 
Glad you're back in it. I squat at a random commercial gym while visiting for Christmas and they had no center-knurled bars so I had to use a cheap smooth. It did start to slip at 455 on me and I permanently bent the bar. But I did nothing abusive so that's on them.
 
Hyde said:
Glad you're back in it. I squat at a random commercial gym while visiting for Christmas and they had no center-knurled bars so I had to use a cheap smooth. It did start to slip at 455 on me and I permanently bent the bar. But I did nothing abusive so that's on them.
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Jesus. Sounds a lot like the bars I'll be working with. Thats pretty dangerous with that much weight slipping on you with it in a low bar position. Could put a ton of stress on your shoulders...I wish i had the money to fork up for a squat bar. Id that guy that carries it in with him on squat day, screw it.
 
jswain34 said:
Jesus. Sounds a lot like the bars I'll be working with. Thats pretty dangerous with that much weight slipping on you with it in a low bar position. Could put a ton of stress on your shoulders...I wish i had the money to fork up for a squat bar. Id that guy that carries it in with him on squat day, screw it.
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Literally how I hurt my right shoulder
 
Hyde said:
Lots of gyms will let you leave a bar there; worth scoping Craigslist at least
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Not really finding too much. A couple TPBs but no sq bars. I supposed the TPB would be better than nothing. But I'll have to wait a bit til i get the spare funds. Since i dont plan on competing anytime soon, maybe ill just high bar exclusively for a bit.

SweetLou321 said:
Literally how I hurt my right shoulder
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I was actually thinking of you when i wrote that. I wasnt positive if thats what did it or not but i had a gut feeling it was.
 
TPB is excellent. My buddy does a small natty fed where they always use a TPB for every lift. I typically train all my lifts on one. I will use a deadlift or squat bar when I get really close if I have it, but it's not remotely a problem to just show up to the meet and have to use a better bar lol. It's almost like it just makes your peak more dramatic.
 
Hyde said:
TPB is excellent. My buddy does a small natty fed where they always use a TPB for every lift. I typically train all my lifts on one. I will use a deadlift or squat bar when I get really close if I have it, but it's not remotely a problem to just show up to the meet and have to use a better bar lol. It's almost like it just makes your peak more dramatic.
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Totally gotcha and agreed. I squatted with one a few times at Jakked with no issues. I would totally fork up the dough if the funds were there. Unfortunately i just paid 210 for a 6 mo membership at this gym (it was the best per month deal) and that's the exact price the TPB was on craig's list.
 
8/16 5/3/1 cycle 1 week 1

Squat 3s

-Squat (mid bar placement - as far down as i felt secure with) (+olys)

All sets beltless except AMRAP

Wus (+doubled mini around knees):
45x-
95x-
155x5
195x5
230x3

Working (ditch band):
265x3
305x3
340x3+ (8, @7.5~8 (+ belt)

-Top set repeats (will be doing these on 3s and 5s weeks, possibility of them on 1s depending on how i feel. I'll either repeat the top set or work up to my training max for a few singles or work up to a pr set. 3s week will be 3x3, 5s week will be 5x5, unless i hit an @8 rpe first then i'll stop there.)
Beltless again, still olys
340x3x3
@7, 7, 7.5

-FSL 3ct pauses (+flats, mid bar still):
(+loose belt)
265x5x3
@6, 6, 6

-RDL/SLDL (5x10) (beltless)
135x10
225x10
275x10x5 (+straps, knurling is nowhere near what im used to. If i had chalk i probably couldve skipped the straps but my hands were sweaty and i couldnt get a grip)

-Abs/core (ab rollouts/ab wheel)(3x30s)
x8
x8
x8

-A1. Laying hamstring curls (3x12)
80x12
90x12
100x12
Right leg felt like it was doing >50% of the work so I may need to make these unilateral.

No A2 or A3 - will probably start doing pull throughs @3x15-20 and overhand deadlift max holds for time...thinking at about 60% e1rm. Another decent session.

Fairly happy with that amrap on squats...it'd probably be close to a high bar pr (especially given that it was @7.5) but im not sure on the hybrid bar placement as ive never really done it. Will try to get some LISS in tomorrow. Thinking either a 2 mile walk or a light bike ride. If the weather is ****ty ill hit my dad's elliptical in the basement.

Edit: oh ya, weighed myself today for the first time in probably a month. 249.8lb.
 
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