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Jswain's training log for powerlifting

M2m3 day 1
•comp bp
45/95/135/185/215x5
245x3
275x2
[email protected]/8/8.5/9
[email protected]

•cg floor press paused
185/225x5
245x5x3@8/7/8

Starting my peak next Saturday. Gotta get my sht together for the meet and sign up and pay the fed fee soon.
 
liftandswim said:
Goals for the meet?
Click to expand...

tyga tyga said:
Nine whites and a PR lol
Click to expand...

Yah, basically what Tyga said. Im not positive where my strength level stands right now, but at this point i dont really feel as strong starting this peak as i have felt 6 weeks out for my prior meets. Ideally, id love to hit a pr squat (>505, anything that I get in this meet will be a sleeves meet PR), best my 353 meet bench pr, and best my 613 deadlift meet pr. This peak will allow me to see where i stand a little bit more though so I'm keeping my mind open until i start working with a little heavier weights.

Edit: i would also really like to get to 1500 total (which would give me a 400 Wilks). My best possible path to do so is 520/365/615 which should be DOABLE (definitely not a guarantee). Just gotta put it together in a meet.
 
Hyde said:
I want my first 1400! Sign up homie! I need to order the hotel room still
Click to expand...

Lets get em bro. Well, took the first step and bought the USPA membership. These fed membership fees every year get annoying on the pocket book.
 
Yeah it adds up quick. My friend's hotel for the Arnold Pro Women's comp is like $145/night tho so after seeing her fees for competing I never feel so bad. That trip will cost like $600 to drive there and lodging and entry and her food.
 
2-13-17 M2m3 day 2

Lower back was bugging me some going in since really all i have done for the last 48 hours is sit in a chair (occasionally walking around for a few minutes at a time) or sleep. Spent a little extra time warming up the glutes and practicing bracing patterns. I also did some band distracted dorsiflexion to try and open up my ankles some before squatting.

•Comp Squat (flats, low bar, sleeves)
45/95/135/185/225x5
275x3
+ belt
325x3x5@3/3/3/3/3
Killed them. Had the best shelf with my upper back and pop out of the hole ive had in a while. Feet were a bit narrower than ive had them the last few weeks.
365x1@4
405x1@5

Walkouts: 465x10s / 500x10s
Not gonna lie 500 felt pretty damn heavy

[email protected]
Some slight valgus collapse out of the hole for a sec. I quickly corrected it but it took some pop out of the hole that i was getting. With that in mind I was fairly happy with how this went for setting me up with what i want in the meet.

•fronts (olys, sleeves)
225x3x3@easy 2ct pause
Not really very important at this juncture but my front squat feels as strong as it has in a long time.

Belt less fs hold: 225x15s

Rdls and upper work with day 3 tomorrow. Im doing day 3 tomorrow and day 4 Thursday to set me up to start my peak testing Saturday which is 35 days out which is around what swede recommends ("about 36").

Weight was 245 today. Gonna up cals 200 or so for the realization phase.
 
Hyde said:
I'm doing 28 days out, as that's still way sooner than I'm used to. Fwiw
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Well, shît. That makes more sense to me so the deadlift test day would be ~21 days out.
 
They don't make any sense in the normal order of the nine day micros if you read his week requirements. Like why would bench have been first and dead lift happen closest?
 
Hyde said:
They don't make any sense in the normal order of the nine day micros if you read his week requirements. Like why would bench have been first and dead lift happen closest?
Click to expand...

Yah, i was thinking the same thing as i was reading it over, but i was just gonna stick with his program. But I absolutely agree with what youre saying so I'll likely go about rearranging it as well. Although then it'd screw my current week up too. Fack, i dont know. Guess i need to figure it out soon.
 
M2 m3 day 2b and 3 combo

•RDL
135/185/225x10
245x8x5@ 5

•WGBP
45/95/135/185x12-8
230x8x5@7/8/8/8/9 (last 3 sets spoto)

•tbar row
45/70/95x12
120x12x2

•db row
95x15 each arm

•inc bench db shrugs
55x15x2

•rolling tri ext - cable w/ zbar and decline bench
90x18x2

•sa tri ext
Udhd
30x25L/25R
30x12+5+3+3L / 15+7+3
Ohd
25x16+6+3L / 18+5+2
Between these sets I had a long conversation with a guy about the meet in March and another PL gym he goes to 40-45 mins from my house.
20x25L / 25R

•band pull aparts swede style
Pink tube x30x3 w/ 30s rest

This session took my entirely too long. Too much bull****ting with a couple various people today. Thats alright, i usually dont talk much and keep my head down in the gym so I suppose it doesnt hurt to be friendly sometimes.

Hyde, turns out that guy I was talking to is competing push/pull on the 25th too. Says his bench is at 480 right now - he's short and stocky and I could see him hitting mid 4s, but if he says 480+ then we'll see on the 25th! Probably submasters if I had to guess but he may go open, i didnt ask.

Anyway, found out about an actual PL gym that I may drop in to on occasion to squat in the future. I feel like I can get by benching and pulling at my gym with the shît bars but man squatting with a whippy bar with no central knurling really sucks when you've used an actual squat bar before lol.

Im about to sit down here in a bit and write out the peak Swede has planned out. I'll see what I come up with in terms of changes or keeping it. Id truthfully like to do more singles than what he programs for the peak, case in point: week 3 (week 4 is meet week) is 80% of training max for triples. In my opinion, which could be wrong, at 2 weeks out from the meet triples are pointless. Thats one of the issues I personally have with the layout. As Hyde mentioned, there is also the issue that he has you hitting your heaviest bench before your heaviest squat and deadlift, which is opposed to popular belief that the last heavy dead/squat/bench should be 21/14/7-10 days out respectively.
 
5th set meet prep micros (1-4)

MSMs:
•pin press low chest
•FS
•2-3" rack pulls
_______________________________
m1
2/18 (35 days) - bench 100% x1
2/20 - squat 100% x1
2/22 - rep bp
2/25 (28 days) - dead 100% x1
^full assistance, MSMs 75% 3-5 reps
_____________________________
m2
2/27 - bench 90-93% "of 100% for a single"
3/1 - squat " "
3/3 - rep bench
3/6 [19 days] - dead " "
^full assistance, MSMs 75% 3-5 reps
________________________________
m3
3/8 - bench 80% x3 [or 3 singles]
3/10 or 11 (15 or 14) - squat 80% for a triple [or 3 singles]
3/13 - rep bench [if i have to move squats to here I will - will potentially be in cali for an intvw]
3/15 (10 days) - dead 80% x3 [for 3 singles]
^asst weights lowered
_____________________________
m4
3/17 (8) - squat 55% 5x2
3/19 (6) - bench 55% 5x3 [and deadlift 55% 5x1]
[3/21 (4) - [bench 55% x3x1 & squat 55% x3x2]
^no asst. not supposed to touch a barbell from 6 days out. I don't think 3/21 will be a problem.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Notes:

•anything in brackets is something that I will likely edit - can see in micros 3&4.

•i dont really think I need to reduce intensity that far out at my current level of strength.

•generally not a fan of how this looks. I really like the way my the final 3 weeks of rts PM and the general intmdt program prepped me - I may just construct something on my own with those providing the skeleton. I just think I want to commit to the gym time that requires right now.
 
SweetLou321 said:
Invalid Link Removed

Please read this guys when you can. Clears up my arguments.

And if you read the high bar vs low bar article already posted it shows that the major difference between high, low, front squat is the upper back lever and that high bar and fronts are harder on your erectors.
Click to expand...
Was a good article. I read both of them. I had already read the first one before but it was a long time ago. I really liked the stuff from the Rotation to Translation study on how pull of extension at another joint is aiding the movement at the other joints. Very cool. Also liked how he showed the lifter bring his hips forward at the sticking point in the squat to get through it. I noticed that a little in the video from my last meet. Wasn't intentional just what my body did to get through the lift.

I think the biggest thing we were disagreeing on may have been our definitions or ideas of what we meant by hip or quad dominant. I was speaking to structural advantages, and not if all muscles are firing. As odd as it may have sounded I was saying basically the same thing that each person has an optimal form / position based on their structure, insertions and what not there is a optimal leverage or advantageous position and form for each persons individual structure that will allow them to move the most weight.
jswain34 said:
Yah, basically what Tyga said. Im not positive where my strength level stands right now, but at this point i dont really feel as strong starting this peak as i have felt 6 weeks out for my prior meets. Ideally, id love to hit a pr squat (>505, anything that I get in this meet will be a sleeves meet PR), best my 353 meet bench pr, and best my 613 deadlift meet pr. This peak will allow me to see where i stand a little bit more though so I'm keeping my mind open until i start working with a little heavier weights.

Edit: i would also really like to get to 1500 total (which would give me a 400 Wilks). My best possible path to do so is 520/365/615 which should be DOABLE (definitely not a guarantee). Just gotta put it together in a meet.
Click to expand...
Would be awesome hope you crush it!!!

Hyde said:
I want my first 1400! Sign up homie! I need to order the hotel room still
Click to expand...
Get it!!!
 
Hyde said:
Yeah I knocked a full week off it and moved stuff around.

Will you post your peak cycle, the one you had Sean on? I think you hit singles w reverse bands that change through the weeks?
Click to expand...

I think it's close to the same one that I used for my full power meet when i went 220 jr 2 years ago

Worked very well
 
jswain34 said:
I think it's close to the same one that I used for my full power meet when i went 220 jr 2 years ago

Worked very well
Click to expand...

I have become much more refined since then. So it is different. As each peak I write is now very specific to the person and there current level.
 
Hyde said:
Yeah I knocked a full week off it and moved stuff around.

Will you post your peak cycle, the one you had Sean on? I think you hit singles w reverse bands that change through the weeks?
Click to expand...

Yes there were reverse bands in it that changed. I don't remember all of what it was to be honest. But his peak and taper wouldn't apply bc at his level we had set up a two week taper, for you I'd just do a 1 week:

Week 0-meet week
Week 1-93-95% of goal third attempt for a single (based on how much carryover you get and confidence, I like 95% so i know it'll be a 9 for 9 day), possibly down set double at 85% of goal
Week 2-15-25lbs less then week 1 for a single, week 3s weight for a single as well as you work up, reverse band 100% for a single, possible down set double at 82.5%
Week 3-15-25lbs less then week 2 for a single, reverse band 95% for a single, possible down set double at 80%

Example: 500lbs squat
Meet-500
Week 1-475x1
Week 2-445x1, 460x1 rb 500x1, 415x2x1
Week 3-445x1, rb 475x1, 400x2x2

Just an example, down sets can be cut if fatigue is high for example
 
^looks a hell of a lot better than what the program calls for. Simple, not an early taper, and has a little overload built in. I may try your squat and just do rts PM's bench and dead with the program's msm and assistance when called for.
 
jswain34 said:
^looks a hell of a lot better than what the program calls for. Simple, not an early taper, and has a little overload built in. I may try your squat and just do rts PM's bench and dead with the program's msm and assistance when called for.
Click to expand...

Would give you time for another micro as well of actual training
 
There's no special magic to his peak, and you need to keep in mind it's for someone recovering at the pace of 3 days/wk over 9 day micros. So it has that time built in. But if you will recover faster than his pace, it needs to be adjusted. He basically says to gut the 80% week prior to meet week if you wanna tighten it up, which gets it looking very similar to Lou's above.
 
jswain34 said:
^looks a hell of a lot better than what the program calls for. Simple, not an early taper, and has a little overload built in. I may try your squat and just do rts PM's bench and dead with the program's msm and assistance when called for.
Click to expand...

Again just an example. Most people can handle a frequency of the main lifts hard once. A week which is what the peaks I write call for. Otherwise most of my lifters have 2xpw bench/squat and 1-2xpw pull.
 
SweetLou321 said:
Again just an example. Most people can handle a frequency of the main lifts hard once. A week which is what the peaks I write call for. Otherwise most of my lifters have 2xpw bench/squat and 1-2xpw pull.
Click to expand...

Yup. I hear ya man. I just like using overload specifically on the squat because I like feeling weight on my back before it happens in the meet. Although my adrenaline is running and it doesn't feel near as heavy as it does it training, mentally it still gives you a leg up to know you've had it on your back before, at least for me.
 
Hyde said:
There's no special magic to his peak, and you need to keep in mind it's for someone recovering at the pace of 3 days/wk over 9 day micros. So it has that time built in. But if you will recover faster than his pace, it needs to be adjusted. He basically says to gut the 80% week prior to meet week if you wanna tighten it up, which gets it looking very similar to Lou's above.
Click to expand...

Agreed. And you're right, the main work would be similar to Lou's, just without the reverse banded sets. The other dude that is doing the meet was doing this today: 10x10 deficit deads, 5x10 gms, 5x8 "upper back gms", and seated ham curls 5x10. So, at least we dont have the guy that is doing his programming programming for us.
 
2/16/17 M2m3 day 4

Switched to sumo: set max at 560 so working set weight was 450.

•comp dl (sumo) (no t&g)
135/225/315x5
365x3
+ belt
405x2
450x2x4@5/5/5/5 (hk except set 3 which was strong mixed)
450x10@8 (+straps) -> not as much of a man as Sean to pull 10-15 reps hook grip lol

Went rogue and decided to get a better idea of where i am
500x1@7
545x1@8
^form could have been better. Gotta get my hip wedge back in full force. With that being said, im fairly happy with where I'm at given the stiff bar and this being my first heavy sumo pull in months.

Waiting for cable station
•front squat holds:
225x15s
275x15sx2

•rope pull throughs w/ cable
140x15x2

Pull-ups, curls, maybe some more core work tomorrow.

Hips handled sumo surprisingly well. I was a little nervous given the last tweak I had occurred while doing sumo but there were no signs of an issue whatsoever.

Bw 244.5 with very little food in me. As long as I stay tight with the surplus I should be able to make weight with little effort.
 
jswain34 said:
Agreed. And you're right, the main work would be similar to Lou's, just without the reverse banded sets. The other dude that is doing the meet was doing this today: 10x10 deficit deads, 5x10 gms, 5x8 "upper back gms", and seated ham curls 5x10. So, at least we dont have the guy that is doing his programming programming for us.
Click to expand...

He's doing GVT, with a full side of Boring But Big AND 90 additional posterior reps, 5 weeks out....seems legit

Reverse bands really do offer a nice overload on the biggest squat day to build confidence...I have used them just like Lou said a couple times to good effect.

Standing up with an 800 yoke and walking a 710 the other month has made everything feel really light since...that was compression like I've never experienced.
 
Yah, he kept asking me if I wanted to do it with him. I tried to say absolutely fcking not as nicely as i could.

There ya go! Is that at your World's too?
 
jswain34 said:
Yup. I hear ya man. I just like using overload specifically on the squat because I like feeling weight on my back before it happens in the meet. Although my adrenaline is running and it doesn't feel near as heavy as it does it training, mentally it still gives you a leg up to know you've had it on your back before, at least for me.
Click to expand...

By all means use my layout for yourself and adjust as needed man!
 
M2m3d4b

•pull/chin up (BW)
Chin x8
Pull x8
Chin x8
Pull x8
Chin x8

Wooh. Finally hit target reps.

•hammer curl
35x15 each arm
35x10+5 eccentrics each arm

Great session...lol

Btw, out of complete curiosity i looked up the uspa men's open Raw class Indiana state records:
556 sq
369 bp
567 dead
1444 total

So it all really depends on who else shows up and competes raw w/o wraps bc i know i will beat that deadlift and total unless shît goes horribly wrong. Most of the big dogs go classic raw w/ wraps.
 
liftandswim said:
I might have to be a dîck and come beat your records one of these days. Indiana is only a few hours away
Click to expand...

Lol! Lemme know when you're coming so I can get in the meet too! You can have all the 220s you want though.
 
But, really, at the end of the day those records are bogus. The records for the wrapped division are much more in line with what you would figure a record in the uspa would be.
 
M2m4 day 1

•comp bp (thumb nail from edge)
45/95/135/185/215x5
245x3
275x2
305x2x4@7/7/8/7
Took a video of set 2 and imo pauses were a little quick so i worked on holding it there for a good 1 count on sets 3&4. Ill put the video up to see if you guys have any thoughts.
[email protected] -> went for 5 and locked it out without help from the spotter but i think my right side went down about 1/4-1/2" when i got stuck at my sticking point so im not counting it. Just being able to push through the sticking point whatever way possible was a small win for me though, i havent been able to get through that in a long time. Typically if it sticks it aint going anywhere afterward.

•CG Floor Press (pointer on edge)
225x5
250x5x3@7/9/8

•DB bent over rear delt fly
15x12x2

•HS rear delt fly
80x30

Overall bench felt much better today than it has the previous 2-3 micros. Overall tightness and leg drive were much better and i think thats what the missing link was.

Video of second set:

Invalid Link Removed
 
SweetLou321 said:
Looked easy and smooth. The video doesn't really say rpe 7 to me but I'm still learning that system
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I was gonna comment on that. My rpe 7s never look like rpe 7s on film. Also, my rpe 7s will look different than your rpe 7s and your rpe 7s will look different than Ian's or Hyde's rpe 7s. I'm generally fast until im not. For instance on my amrap i hit the 4th rep with relative ease then missed rep 5.
 
liftandswim said:
I thought the pauses were fine
Click to expand...

I referenced the video below (which was made by a uspa judge as you'll see) and thought my pauses were a half second or so too short. Id rather over prepare the pause than under so i try to keep that in mind the last few weeks of meet prep. I definitely agree that mine should be passable but I dont wanna take the risk.

Invalid Link Removed
 
Yeah we have a custom built 190lb Super Yoke from a local guy, and a smaller 150lb one from Rogue at my Gold's Express lol. But the custom one is actually higher quality.

To set a USPA state record, it must be your home state or a state bordering your state of residence. If you drive from Texas to IL, you may only set National or World records, for example. Fun tidbit for the day.
 
Hyde said:
Yeah we have a custom built 190lb Super Yoke from a local guy, and a smaller 150lb one from Rogue at my Gold's Express lol. But the custom one is actually higher quality.

To set a USPA state record, it must be your home state or a state bordering your state of residence. If you drive from Texas to IL, you may only set National or World records, for example. Fun tidbit for the day.
Click to expand...

Damn. That sucks (but i kinda get why). I figured you and the guys you're bringing might be eyeing a couple. I know you said one of the guys and I should be pretty close total wise.
 
jswain34 said:
Damn. That sucks (but i kinda get why). I figured you and the guys you're bringing might be eyeing a couple. I know you said one of the guys and I should be pretty close total wise.
Click to expand...

Yeah he popped a rib out the other week but I think he'll be ok. He squat 505 in training the other week but missed 525. I think he's squatting too maximally but whatever. I'm not his coach lol.

Did you sign up? I figured I'd order the hotel tomorrow
 
Dude that sucks. I did that while in PM. Every time i went to sneeze it there was a stabbing pain so bad it would just take the sneeze away. Weirdest shît ever.

And no, ill do it when i get back from IL tomorrow.
 
jswain34 said:
Dude that sucks. I did that while in PM. Every time i went to sneeze it there was a stabbing pain so bad it would just take the sneeze away. Weirdest shît ever.

And no, ill do it when i get back from IL tomorrow.
Click to expand...

Wait where did you go in IL today? We went up to Crossfit Loki this morning in Plainsfield for funsies since my friend needed to train on the 20" stone of steel and they also have the exact keg model for the Arnold Pro show.

I was the only one benching, of course
 
Hyde said:
Wait where did you go in IL today? We went up to Crossfit Loki this morning in Plainsfield for funsies since my friend needed to train on the 20" stone of steel and they also have the exact keg model for the Arnold Pro show.

I was the only one benching, of course
Click to expand...

Plainsfield or Plainfield? I went up to starved rock in Oglesby yesterday then was in Geneva today until this afternoon. Geneva is like 25 mins north of plainfield.

Im surprised they even had a bench at a "box". Was the gym pretty nice? I think I have heard of that place.
 
Plainfield, sorry. They don't have a comp bench, just actual portable flat benches I set up in the rig. Not fancy, but I hit rep PRs on raw and reactive so I don't think it matters unless your shoulders are really beat up.

Decently equipped box and nice folks, but a box is still just a box in my opinion. They do have some implements which is key.
 
Hyde said:
Plainfield, sorry. They don't have a comp bench, just actual portable flat benches I set up in the rig. Not fancy, but I hit rep PRs on raw and reactive so I don't think it matters unless your shoulders are really beat up.

Decently equipped box and nice folks, but a box is still just a box in my opinion. They do have some implements which is key.
Click to expand...

Maybe you should bench at the crossfit box more often bro! Double pr session - must have been the motivation of all the xfit hunnys eh?! And agreed, some xfit boxes can be pretty sweet since they are so well equipped. That is one thing i wish commercial gyms would start noticing - it might just me, but i feel like people are actively searching out something OTHER than just basic commercial gym equipment. Everything most people see on social media is at a well equipped facility with more than just some shît barbells and a cable station or two.
 
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