Jswain's training log for powerlifting

I almost passed out with fronts today! And nice work man. Look forward to seeing how this treats you.
 
rob112 said:
I almost passed out with fronts today! And nice work man. Look forward to seeing how this treats you.
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Ha there was a set i got rather lightheaded too. Damn fronts. Thanks boss
 
jimbuick said:
So your golds gym is finally catching up with my living room? That's good to hear.
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Lmk when your living room has 100ft of turf with a prowler, super yoke, farmers, frames, husefeldt stone and iron cross!

Jswain, my squat is only set to 335 off 480 - that 20lbs won't make or break anything, especially considering the goal of the technical focus lift is to NOT push it while you drive the other lower lift hard.

Also consider 5x3 @ 70% followed by 3x3 on fronts is 24 squat reps @ 70% - toward the high end of optimal on Prilepin's Chart actually for a good session training stimulus. And after all the lat and trap and ham work after I felt like I had gotten what I came for.
 
You guys are right. Thanks for being the voice of reason I occasionally lack.
 
A little more pre 5th set testing today:

•Comp bp (kept grip a little closer than half a thumb from the edge)
45/95/135/175x5
215/245x3
275x2
275x1
305x1
[email protected]
355x1@8
[email protected] *all time PR*

•Conv DL (full stops)
135/225/315x5
365x3
405x3
[email protected]

No accessories. Just wanted to find a start for 5th set on these too. Stoked about the 365. Surprised i had it in me today truthfully. Once again...include cg strength work and comp press goes up.
 
Hyde said:
PR without even peaking?? Now that's a good day!
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Yessir it surely was. Got all my 5th set #s calculated out, new training logbook prepped, ready to go!
 
Squatting every 9th day has already done wonders for my knees. Everything feels good going into training now.
 
Hyde said:
Squatting every 9th day has already done wonders for my knees. Everything feels good going into training now.
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That will be welcomed. And hey ive been meaning to ask you, what are you doing in place of rev hypers?? Just the pull throughs?
 
jswain34 said:
That will be welcomed. And hey ive been meaning to ask you, what are you doing in place of rev hypers?? Just the pull throughs?
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Nope (I do those on deadlift day per program) but have been doing 5x10 on GHR at one hole easier than the setting I'd use for ~24-32 total reps.

I could see BSS, Zerchers, One-leg SLDL, Hypers, and RDL all having merit in that spot too. I just think the key is to consider the effort level/time you'd use to get through 5x10 on reverse Hyper and apply it to the above - the point is to build the weak points w/ volume in a timely fashion, not major in the minors. RPE4-5 I'd think.
 
Thinking i may go RDLs in that slot. But like you said ill keep them relatively non-taxing.
 
5th set meso 2 micro 1 day 1

•Comp bench (all paused) (1/4 thumb from edge)
3 min rest after sets of 5
45/95/135/175/205x5
235x3
260x2
280x2x4 @5/6/5/6
280x8@9

•Floor press (0 leg drive - pointer on edge)
2 min rests
185x5
220x5x3 @6/7/8

•Latl raise (2ct ecc)
15x10x2 -> stay at 15s

Ss/

•Rear delt raise (focusing on maintaining tension throughout)
15x12
10x12 -> stay at 10s

Happy with that amrap, especially since i just maxed two days ago.
 
It looks like fifth set takes things in the opposite direction to rps? Min effective dose and long rest between sessions?
 
SweetLou321 said:
It looks like fifth set takes things in the opposite direction to rps? Min effective dose and long rest between sessions?
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Yup. Basically 9 day microcycles with 4 sessions composing a microcycle - 1 comp bench, 1 sq, 1 rep bench, 1 dead. The sessions consist of a main movement, a mechanically similar movement, and varying degrees of accessory work. For instance, todays accessories were near nothing, but Wednesday's squat msm is fronts and accessories are rdls (programmed as rev hypers or pull throughs), rows, shrugs, calves.

So, like you said, min effective dose of comp moves and a relatively large amount of bb accessory work with more than ample recovery time between sessions. Its likely going to feel like I'm not doing enough coming from the way ive been training for the last year or so, but as Hyde said to me, hundreds of people have had success with this so we'll see how it treats me. With the fact that Ive kind of lost some gym motivation i think i will welcome backing down to a 3 session/7 days and 4/microcycle. Hopefully i can continue to progress this way and then i know i have high frequency stuff in my back pocket.
 
jswain34 said:
Yup. Basically 9 day microcycles with 4 sessions composing a microcycle - 1 comp bench, 1 sq, 1 rep bench, 1 dead. The sessions consist of a main movement, a mechanically similar movement, and varying degrees of accessory work. For instance, todays accessories were near nothing, but Wednesday's squat msm is fronts and accessories are rdls (programmed as rev hypers or pull throughs), rows, shrugs, calves.

So, like you said, min effective dose of comp moves and a relatively large amount of bb accessory work with more than ample recovery time between sessions. Its likely going to feel like I'm not doing enough coming from the way ive been training for the last year or so, but as Hyde said to me, hundreds of people have had success with this so we'll see how it treats me. With the fact that Ive kind of lost some gym motivation i think i will welcome backing down to a 3 session/7 days and 4/microcycle. Hopefully i can continue to progress this way and then i know i have high frequency stuff in my back pocket.
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I understand it bud, I just like the idea, curious to see how you do.
 
•Comp sq (flats)
Wu:
45/95/135/185/225x5
255/285x3
Work:
(+ loose belt)
315x3x5

•FS (olys)
Belt less
215x3x3@5/5/5
Last set 1-2 ct pauses

•calves
-standing: 90x10x2 1312 tempo
-Seated: 90x8x3 slow, didnt really stick to a tempo though.

•2x30s plank

Other accessories tomorrow.
 
SweetLou321 said:
It looks like fifth set takes things in the opposite direction to rps? Min effective dose and long rest between sessions?
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Swede literally doesn't mention rest periods for the main movements at all. So it's lifter discretion. He does keep some accessories regulated.
 
Hyde said:
I'm PRing every 5th Set session so I'm not changing anything lol
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Glad it's treating you well mane. Im excited for rep bench day friday. The pump is gonna be painful.
 
Really do use a spotter for the 2x25. They can count reps for you, keep your ass moving, and make sure you get it back in the rack.
 
Hyde said:
Really do use a spotter for the 2x25. They can count reps for you, keep your ass moving, and make sure you get it back in the rack.
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Will do. Ill either use a spotter or bench in the power rack (no one squats at my gym anyway so fukem).
 
12/7 squat day accessory day

•RDL
(150s rest)
135x10
185x10
225x10x5@5 (2 doh, 2 wk mix, 1 str mix -> my forearms were cramping and full of blood after the first set so i had to go to mixed).
*+5 nxt week*

•Tbar row
(120s rest)
90x12x2@6/7
*+10 to second set next week*

•DB row to lower chest
80x15
*+5lbs next week*

•BB shrug
(120s rest)
135x15
185x15x2
*do inc bench chest supported db shrugs next week* -> bb shrugs are probably my absolute least favorite exercise. I havent done them in years and now i remember why.
 
12/10 bench rep day

•WGBP (ring on ring)
Goal is 2 sets of x25
Work up
190x24 *PR...lol
240s rest
190x10---15s rest pause--> x3
^booooo
*stay at this weight until x25 both sets (could be a while....).*

•rolling tri extension using cable column
70x12x2 -> *move up to x15 next week*
^supposed to be very easy this week, which they were.

•SA cable tri extension
Overhand:
20lbx25x2 per arm

Underhand:
20lbx18 per arm
20lbx20 per arm

*stay at this weight until x25 on all 4 sets

•Swede band pull aparts with band choked around pull up bar.
Monster mini x30x3 (60s rest)
*stay for 1 more cycle then move to 45s rest*

Notes:
•I may end up moving to the 5x8 wgbp scheme vs 2x25 but I'll stick with this for a few microcyles to see. My endurance is and always has been poor. I just tank. I think id progress better with the 5x8 but like i said ill give this it's fair shot.
•loved those pull aparts. Idk if it was because they were x30 or the mechanics of the movement itself but i felt those much better than a standard pull apart.
 
I started my widegrip at 160, and 165 went great last week. I think starting light was good for my confidence - gives me somewhere to progress.
 
Hyde said:
I started my widegrip at 160, and 165 went great last week. I think starting light was good for my confidence - gives me somewhere to progress.
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I was just going off the template....if I don't get anywhere ill drop 10-15lbs
 
jimbuick said:
I like to bench in the power rack too. Haven't had any problems with the other gymgoers so far. I dont curl in the rack though, just to be safe.
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Smart move. Im sure the other member of your gym could get quite ferocious if she wanted to squat and you were getting your bi pump on with the squat bar.
 
12/14 meso1 micro 1 day 4

Was supposed to train yesterday per last week's schedule but i had my biostats final then drove to IL. So i went to Jakked today, god dayum i miss this place.

•DL (conv) (5th set)
135/225/275/315x5
355x3
+belt
390x2x4 @4/5/4/5
Doh first two sets, 1 set each alt grip
390x9@8 (str mix) *+5lb next micro*

•Rev hypers (gave them another shot today)
50x15
70x15
50x15
Was really focusing on controlling the eccentric. Started feeling it more in my lower back on the set w/ 70 so dropped it back down. I know these were light AF but doing them light seems to be the only way for me to do them at all. I was getting good glute activation on them and thats all i really want out of them so they did their job.

•Chins (high set scheme)
Sets: pron/sup/pron/sup/sup
BW
x7@9
x6@8
x5@9
[email protected]
x6@9
*stay at bw until i can reach 8-10 on all sets*

•Hammer curl
25x12x2 *go to x15 next micro)

•Calves
Standing (1212 tempo)
90x15
80x15x2
Seated
90x8
115x8

Then one of the national level strogman (Eric, Hyde) showed up and I ended up doing some core with him.

Ab rollouts w/ barbell
3x8
2x6

Anti rotation pallofs
40x(5/1x12)x2

Anti lateral flexion pallofs
30x(5/1x12)x2

Notes:
•dead technique felt off again today. My wedge is shît and im not pushing through the heels off the floor.
 
Lol, yes. He said he's lost some weight since nationals but you couldnt tell it.
 
12/13

•Usual dynamic stretching and abbreviated warmup with cable rc work and 2x15 light SA cable rows.

•Stationary bike
5 minutes light (60-70 rpm) pace at 2 resistance
Intervals: 30 seconds @ resistance 12 ~105-120rpm / 30 seconds @ resistance 3-4 ~60-70rpm

•banded lat, pec, hamstring, hip flexor static stretching

•Stairmill
12 minutes @ level 3&4. ~38 flights.
 
5th set meso 1 micro 2 day 1

•Comp bench (all paused) (1/4 thumb from edge)
3 min rest after sets of 5
45/95/135/175/205x5
235x3
260x2
285x2x4 @5/5/6/6
285x6@8 -> spotter kept getting antsy and putting his fingers on the bar. I dont think he actually did anything but i didnt want to keep pushing it to find out.

•Floor press (paused, pointer on edge)
Decided to tighten my lower half on these vs just having my legs flat on the ground larsen style like last week.
2 min rests
195x5
225x5x3 @5/7/6

•Latl raise (2ct ecc)
Set 1: 10x15 -> fukd up, was supposed to do 15x10
Set 2: 15x10
*stay*


Ss/

•Rear delt raise (focusing on maintaining tension throughout)
10x12x2 *stay for 1 more micro*

Nothing really to note. Didnt feel quite as tight on bench as i have the past couple sessions.
 
I hate when spotters do that. It's one thing to be ready, but I won't touch it unless they say something or I see it starting to reverse. Nice work though ma man
 
rob112 said:
I hate when spotters do that. It's one thing to be ready, but I won't touch it unless they say something or I see it starting to reverse. Nice work though ma man
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Yeah, the guy that spotted me last week was awesome. I even pushed it to a 8.5-9 rpe and he didnt even lean over to act like he was going to touch the bar. This guy was hunched over the entire time and would put his pointer and middle fingers on the bar about halfway up, starting at rep 4. Its always a good day when you get a great spot from some random dude from the gym. I'm beginning to form my list of people to ask and people who not to ask lol.
 
12/17 meso 1 micro 2 day 2 - speed/technique squats

•comp squat (flats, sleeves)
45/95/135/185/225/265
x5
295x3
+belt
320x3x5 @4/4.5/4/4/3

•Fronts (olys, sleeves)
185x3
+loose belt
220x3x3@4/6/6 (2ct pause on sets 2&3)

•Calves
-standing: 100x15/120x10 1321 tempo
-seated: 100x8x3

Secondary day tomorrow.
 
I actually just decided to start pausing my front triples as well. Might as well as manageable as the weight is.

Did you ever run yoke at Jakkd? I did after my deadlift today under the tutelage of Chad Coy - damn what a difference technique makes! He told me I need to learn to breathe while maintaining my brace - it's not like a squat that's gonna take 10 seconds tops. Showed me I have a lot of work to do on my bracing. He had me work 50lb jumps up to 720 (made it maybe 15ft lol), then held 770, then drop to 570 beltless. I practically ran with it after having 200 more on my shoulders!
 
Hyde said:
I actually just decided to start pausing my front triples as well. Might as well as manageable as the weight is.

Did you ever run yoke at Jakkd? I did after my deadlift today under the tutelage of Chad Coy - damn what a difference technique makes! He told me I need to learn to breathe while maintaining my brace - it's not like a squat that's gonna take 10 seconds tops. Showed me I have a lot of work to do on my bracing. He had me work 50lb jumps up to 720 (made it maybe 15ft lol), then held 770, then drop to 570 beltless. I practically ran with it after having 200 more on my shoulders!
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My thoughts exactly.

And no, I did not. You were at jakked today mfcker and you didnt tell me?! Man i would have driven back to get a session in (well, maybe if the roads weren't shît after that snow storm yesterday). I didnt really train on Sunday mornings and that's their event day iirc (maybe its Sat AM, i worked til 1 on sats so they were all pretty much gone) so I never really ended up being there with most of the guys that only come out on the weekends.
 
12/18 sq secondaries

•RDL
Belt less
95/135/185x8
230x10x5@5/5/5/5/5
*+5*

•Tbar row
90x12@6
100x12@7
*100 both sets nxt micro*

•DB row
85x15
*stay 1 more micro*

•Inc bench db shrug
40x15x2
*+5*...i think i just suck at shrugging lol. The movement just feels so abnormal to me.

Ss/

•ab rollout w/ barbell
x8x2
 
jswain34 said:
My thoughts exactly.

And no, I did not. You were at jakked today mfcker and you didnt tell me?! Man i would have driven back to get a session in (well, maybe if the roads weren't shît after that snow storm yesterday). I didnt really train on Sunday mornings and that's their event day iirc (maybe its Sat AM, i worked til 1 on sats so they were all pretty much gone) so I never really ended up being there with most of the guys that only come out on the weekends.
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Oh no, sorry! I meant I ran yoke this morning at Golds, not at Jakkd! I just knew that's where you'd have done it if you have. I think learning to brace for distance will help my pull, and holding the weight should help squat feel better without actually squatting heavy.
 
Hyde said:
Oh no, sorry! I meant I ran yoke this morning at Golds, not at Jakkd! I just knew that's where you'd have done it if you have. I think learning to brace for distance will help my pull, and holding the weight should help squat feel better without actually squatting heavy.
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Haha ohhhh. Gotcha. And I can definitely see your logic there.
 
12/20 meso 1 micro 2 day 3 - rep upper

•WGBP (middle on ring)
45/95/125/165 x didnt really count
190x21
190x16
=27 which is the same # as last micro (24 + 10 rest pause 3). Im gonna count this as an improvement since i hit the same number without the rest pause and continue with this weight 1 more microcycle. If i dont improve ill drop 10 lbs or move to 5x8.

•Rolling tri extension on cable station
70x15x2
*edit: up to 18 reps*

•Udhd SA cable tri ext
20x25L/25R/20L/20R

•OHD SA cable tri ext
20x18/18/18/18
*move down to 15lbs next micro*

•Swede band pull aparts
Monst mini x30x3 (60s rest)
*decrease rest to 45s*

•db forearm twists with false grip and slight pause at pronated position
35x15x3
 
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