Jswain's training log for powerlifting

M2m4 day 2 - squat

•Comp sq (flats, low bar, sleeves)
45/95/135/185/225/265x5
305x3
+ belt
330x3x5@3/3/3/3/3
365x1@4
405x1@6?
450x1@7 -> no valgus collapse this week. I was spreading the floor more consistently today than i have in a long, long time.

Walk outs:
475x10s
510x10s

•Fronts (olys, sleeves)
230x3x3@4/3/3

Part B tomorrow. Getting excited for the peak to start next week.
 
jswain34 said:
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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Lol I always do a bit better when around stronger people. One of the coaches front squat 405x4 and missed the 5th rep and he had a lot of energy, so his spot helped fire me up. And my training partner hit a 125lb circus db for 4 reps on one arm....she's a 175 woman lol.
 
Hyde said:
Lol I always do a bit better when around stronger people. One of the coaches front squat 405x4 and missed the 5th rep and he had a lot of energy, so his spot helped fire me up. And my training partner hit a 125lb circus db for 4 reps on one arm....she's a 175 woman lol.
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Well shît, sounds like it was an impressive day to be at the box! That the girl that was in the Arnold Am strongman event last year?

Edit: i guess I should be pc and say "strongwoman"
 
jswain34 said:
Well shît, sounds like it was an impressive day to be at the box! That the girl that was in the Arnold Am strongman event last year?
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Yes. They created a Pro division with no weight class, like the guys at WSM, and invited her to the first ever official women's Pro show. So she is literally at the highest level of Strongwoman in the world now and we've been bulking her up for that. She will zero the 500lb axle pull but otherwise should be strong enough to do every other event. She may come to our meet.
 
Hyde said:
Yes. They created a Pro division with no weight class, like the guys at WSM, and invited her to the first ever official women's Pro show. So she is literally at the highest level of Strongwoman in the world now and we've been bulking her up for that. She will zero the 500lb axle pull but otherwise should be strong enough to do every other event. She may come to our meet.
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Badass, man! That is awesome.

And maybe she can teach me how to lift if she comes.
 
jswain34 said:
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.
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I am the same way, explosive until I just fail quickly. The line between and RPE8 and 9 is so fine for me I need a microscope to find it...

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.
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I did that in an accident dislocated 5 ribs, now every once in a while they will subluxate and I am in pain for about a week. Hurts to even breathe deeply. Since then I have at least partially dislocated them once every year or two.

jswain34 said:
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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No definitely not. I think that is a very accurate statement. The more variety I can get in my training the better. Switching stimulus regularly helps me not get to beat up from repetitive movements. Has been a life saver recently with my shoulder being in the shape it has been for a while.

jswain34 said:
Badass, man! That is awesome.

And maybe she can teach me how to lift if she comes.
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Yeah she sounds like a beast!
 
2/22 M2m4 day 2 part B and day 3

Skipped RDLs. Didnt do wgbp bc ive had some lingering left AC jt pain for the last week or 2 so i wanted to do something that wouldn't aggravate it. Tested out OP and it didnt seem to bug it so thats what I did. Took a step back in specificity but hopefully it lets the ac settle down a touch. Today marks 30 days out so I'll also be starting up GenoFlex today as well.

I plan on throwing on the slanger for a couple sets of 6-8 during the peak on this day. Get some overload and also help save the shoulders for the comp pressing day. Good idea?

•OP
45/85/115x10-6
145x6x4 @ 7/7/7/8

•HS chest fly
100x12x3 -> light just getting some blood into the pecs

•standing Tbar row
120x12x2

•db row kneeling on bench
100x15 per arm

•rolling tri ext on decline bench w/ cables
95x20x2

•inc bench db shrug
60x15x2

•SA tri ext
-udhd: 25lbx25L/25R/25L/25R
-ohd: 25L/25R/15+10L/20+5R

•hercules curl with cables
35x15
45x12

•swede band pull aparts
Light pink band x30x3 w/ 30s rest

Deads Friday before work at 20:00. I plan on keeping the amrap a bit lower on the rpe scale than i have been. Just work on grooving the weight and wedging the bar off the floor. Squat peak starts Monday so I dont wanna do anything too crazy 2-3 days before that.
 
2/24 M4m4 day 4

•deads (sumo)
Work up
460x2x4@5/4/5/5
[email protected]
500x1@6
[email protected]

In all honesty my form was off today. Got a better on the singles at the end but still not where it needs to be if i want to pr in the meet. Need to get my weight back better and, once again, get my glutes going better off the floor.

•cable pull throughs
140x15x3

I intended to get the pullups and curls accomplished today too but i ran out of the time I allotted for myself before work. Will hopefully get them in tomorrow afternoon, at this point it isnt the end of the world if I dont get to it though.
 
This is hilarious. Stay tf out of captain Kirk's way.

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^i'll have to check it out sometime when i get some down time one of these days.
 
Didnt end up hitting part B of day 4 of micro 4. Only missed out on pull-ups and hammer curls so whatever.

Today:

Peak week 1 day 1 - 26 days out

Worked a 13.3 hr day today and went straight to the gym after. Spent a little extra time trying to activate my glutes with the hip circle. They felt good to go by the end of warmups but when i got to squatting i think they were still a bit sleepy.

Used light bands for reverse bands. Took about 95lbs off on the right and 105 on the right. I use the one band more often so its a little more stretched out. Should I move to monster minis maybe instead?

-Comp Squat (low bar, sleeves)
45/75/95/135/185/225/275x5
At this point i was a little concerned about how the day might go. I felt like i was trying to jump out of a swimming pull on the way out of the hole for a few of these sets.
315x3 (loose belt) - much better, not great, but better. The set of 275 was so slow that a kid came over and stood behind me without me asking cuz he thought I might fail this set, lol.
365x2 (loose)
405x1 (tight belt)
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435x1@7
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[email protected]
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495 + rev light bands x1@7
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415x2@6?
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-front squats (olys, sleeves) (1-2 ct pause)
250x5x3@6/4/5

-RDL
225x8x4@6?

-DB row
110x15x2 per arm
@6/8 L
@8/10 R

-inc bench db shrug
60x15x2

Was pretty fukkin cashed by the end of this session. Gonna do whatever i have to do to get my cals in and pass out. I have some videos of today: i finally brought my ipad as i wanted to make sure that my depth was good and really just wanted to check form. I am pleased with the depth and form isnt flawless but it has been much worse. No valgus collapse today whatsoever either.

Just put the vids up if anyone is interested. Dont feel obligated to watch or anything, i more put them up just to add to the log and keep track of the journey. Then again, some of the best help I've gotten in lifting has been from y'all video critiquing, so I obviously appreciate any feedback/comments you leave.
 
18 yo hitting 1005lb...what

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Looked pretty smooth. I think you stayed more upright on 495 banded than 465. Is today the heaviest day of your peak or is that next week? I know you're doing Lou's model.

I would be doing max bench tomorrow but I think instead I will be working to a max double or triple and going 100% next week, as I see no point doing bench max 25 days out
 
Hyde said:
Looked pretty smooth. I think you stayed more upright on 495 banded than 465. Is today the heaviest day of your peak or is that next week? I know you're doing Lou's model.

I would be doing max bench tomorrow but I think instead I will be working to a max double or triple and going 100% next week, as I see no point doing bench max 25 days out
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I hit 465x1 / 485-490x1 / 510-530 (whatever my goal 3rd is) + reverse bands next week. Then a possible down set double at 82.5%

1 week out i hit 93-95% of whatever i hit with the reverse bands next week and maybe a down set at 85% of goal x2.

So i guess you would say next week is the heaviest/most taxing day.

And yeah, that doesnt make much sense. I have my heaviest deadlift this week, heaviest squat next week, heaviest bench ~10 days out.
 
That's more like what I've traditionally done. Worked paused doubles with commands up to 305x2 at PRE9 today (which was an easy PR actually) then 2 heavy backoff triples. Next week I'll max on the bench. Going to the Arnold tomorrow night so I'll be maxing squat in the morning!
 
Tapers can vary from 3-1 weeks bass on studies. For elite longer is prob better, most is gonna fall around 2 weeks. Some 1 weeks will be better. So I wouldn't stress it unless your taper is longer then 3 weeks.
 
Hyde said:
That's more like what I've traditionally done. Worked paused doubles with commands up to 305x2 at PRE9 today (which was an easy PR actually) then 2 heavy backoff triples. Next week I'll max on the bench. Going to the Arnold tomorrow night so I'll be maxing squat in the morning!
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Sounds like a great Saturday! Let me know where ya wind up brotha.
 
3/1/17 peak week 1 day 2

-Bench (x1@8; 74%x4x2)
No one at the gym that i trusted for a handoff. They were all high school kids screwing around so i just self lifted all sets.
45/95/135/185/215x5
245x3
275x1
305x1@6
335x1@8 ~ 364
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Would have liked this rep @8 to look smoother and faster.
[email protected]/8

-dead stop pin press (1" off chest)
225x3
255x1
285x1
315x1@7
[email protected]
330x3@9
[email protected]
[email protected]

-HS iso pull down
90x12x2

-db lateral raise
25x12x2

-db rear delt fly
15x12x2

-HS rear delt fly
90x20
 
I feel like a dumbass right now. Apparently there is quite a badass gym not far away...it turns out there is a westside certified gym 35 minutes away from me. Not close enough (and too damn expensive) for me to sign up for a membership, but definitely close enough for me to go to on occasion. I'll be heading there for max pulls tomorrow. If they have a belt squat, i will be trying it out.

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Well, i drove all over northern indiana looking for a gym today. I drove to that WS certified gym above which was about 35 mins west of me, got there at 1230, and theyre closed between 1030 and 330. Called another powerlifting gym 30 mins south of there and they are at the Arnold so I couldnt get a day pass there. So i ended up driving back past my house to a crossfit gym 35 mins east of my house. On my way there I called them to see if they had a "texas deadlift bar" and they said "yah we have deadlift bars" so i was thinking cool I found a place. I get there and they have the rogue bar 2.0 which has a little bit more whip than a standard power bar so it was a bit of an improvement from what I was pulling with at my gym. They didn't charge me for the day either, which was nice.

•Deadlift (sumo) (goal: x1@8; x1@9)
135/225/315x5
365x3x2
405x2
455x1
505x1@6
535x1@7
565x1@8 (probably actually an 8.5 but i gave it an 8 at the time)
595x1@full on 10. I may have been able to pull 6 but no more than that. Overshot RPE so thats no bueno. No video so im really not sure where the deficiency was.

•2.5" block pull
475x5x3@5/6/5

•rev hyper
70x15x3

•pull/chin ups
X8 chin
X8 pull
X8 chin
X5 pull
X6 chin

Not too happy with where im at right now. I have 21 days to figure it the fck out.
 
3/6 peak week 2 day 1 - Squat

•Comp Sq (flats, sleeves, low bar)
45/95/135/185/225x5
275/315x3
365x3 + belt
405x1@5
435x1@6
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[email protected]
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[email protected] (was optimistically thinking this would be an @8 to correspond to ~92% to put me at ~525. @8.5 corresponds to 94% which would put the 3rd at 516. I split the difference.)
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(+) reverse light bands
520x1@7 -> i dont know about these reverse lights. I think they take a bit too much off.
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(-) bands
430x2@7

•FS (olys, sleeves)
265x5x2
265x3 (pussed out cuz of some right AC pain)

•RDL
225x8x3@easy

•45 deg chest supp db shrug
60x15x3

Feel good about today. About an 8/10 in terms of execution on squats today. Oddly enough, my squat is what i feel the most confident in terms of meeting my goals at this point. Once again, took some videos to gauge depth and speed. Depth was good again imo. Body weight at 249.6 in shorts, socks, tshirt, Rehband warm pants...gonna have to really try to keep my diet in check this weekend in Cali, but I will enjoy myself with some beers after my interview. It is what it is.
 
3/8/17 peak week 2 day 2

Usual warmup + Super D shoulder mobility on the right

-Comp Bp (x1@8; 83%x3x3)
45/95/135/185/215x5
245x3
275x1
300x1
[email protected] (guy that spotted me was like "it looked like you didnt even try". So being a dumbass i let him talk me into another set.)
[email protected] misgrooved it a tad and upper back tightness was lacking a bit so im not surprised with the rpe.
295x3x3@8/7.5/7

-Pin Dead Press (1") (x1@8; x3@9; +3LDs)
225x3
265x1
300x1@6
[email protected]
[email protected]
305x3@9/8.5/9

-HS Iso Pulldown - pronated
100x12x2

Ss/

-Db lateral raise
20x10x2

Ss/

-Db rear delt raise
15x12x2

-HS rear delt fly
90x25
 
Nice work! I pressed 320 and 325 for the first time ever this morning and I thought I was doing alright til I saw this
 
I'm hoping that I come in strong enough that if I have a perfect day and you don't I could keep up with you - it's getting closer!
 
Hyde said:
Nice work! I pressed 320 and 325 for the first time ever this morning and I thought I was doing alright til I saw this
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Hyde said:
I'm hoping that I come in strong enough that if I have a perfect day and you don't I could keep up with you - it's getting closer!
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Thanks man. Im starting to get excited to compete alongside you. A PR is a pr homie, good work. I know how hard you work and how hard the bench progress has been to come by for you, keep the ball rolling. That was where my bench sat for a year or so...until I gained 25lbs of BW.

At this point you have me in both squat and deadlift so if i dont get that 20lbs back on my pull by meet day our totals could wind up really damn close man. I dont see how you're thinking it aint close. If i miss one of my 3rds and you have a perfect day our totals wind up damn close.
 
It will be fun no doubt. I suspect your sumo will continue to improve over the next 2 weeks for sure. I might need your big manpaws for a mean backslap on the deadlift lol
 
The plan was to lift today after my interview but i decided that the time i had go spend with the girlfriend was more important. At 2 weeks out this obviously isnt ideal but it is looking like im going on a nice hike tomorrow and wont end up deadlifting til Monday. Will probably move my last squat to Thurs at 10d out and last bench day Saturday @ 7 days out.
 
Didnt find time to get a deadlift session in on Friday after my interview. It's alright, I spent some quality time with the girlfriend and that was well worth it.

I decided to just move my last heavy (but not heaviest) deadlift session to today, my heaviest non-reverse-banded squat moved to Wed at 10 days out, and my heaviest bench at 8 days out.

I have to say that i am very unsatisfied with my deadlift performance this peak. My hips aren't firing where they need to at all. Im going to aim to get in for hip mobility every other day until next Saturday - haven't kept up on my mobility since I stopped pulling sumo last June/July and am paying for it.

Peak week 2 - day 3

•dead (sumo) ([email protected]; then 83%x1x3)
(+) front banded dead -
135/225/315x5
(-) bands
365x3
405x1 sumo
405x1 conventional - no idea why i decided this was a good idea. Pretty much just stood up from sumo and pulled it conv. Was kinda mad that i could already tell the difference in the quality of sumo technique.
455x1
505x1
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[email protected]
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505x1@way too hard/7/7.5

-rope pull through (3x15) ss/ HS iso pulldown (4x8h
Sumo stance: 2 sets - 120x15
Con stance: 1 set - 120x15

Ss/

100x8x4 pronated

-hammer curl
35x10
35x6-drop->30x4 (R)
35x6->drop-30x4 (L)

Have some videos. I will upload to let you see what Im talking about.
 
liftandswim said:
Oh I meant the 485 sorry lol
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Lol, im glad that's the one you were speaking of. Im gonna need a squat to have a chance to hit my total goal. Confidence coming out of this squat on Wednesday will be huge. Pretty stoked to hit a squat PR though.
 
SweetLou321 said:
Pulls looked ok, not great but decent. Hopefully once you drop fatigue they will take off for you.
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That would be nice, hoping this last second hip mobility work helps me find my wedge again too.
 
3/15/16 - peak w3 day 1 - 10 days out

-Comp Sq (flats, sleeves)
45/95/135/185/225/275x5
315x3
365x2
415x1
[email protected] (~opener)
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495x1@9 (2nd)
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[email protected]

Depth wasn't as good as it has been the previous 2 weeks. Probably cutting it close from what we've seen out of the USPA the last few months.

-Front squat (forgot olys so used flats) (+1ct pause)
225x3x3 @ easy

-SLDL
225x6x3

-Inc bench supported db shrugs
60x15x3

Benching tomorrow then going into full on recovery mode. 55% work Sunday then wont touch a barbell til Saturday.
 
495 looked great. I think it will be good on depth. It's thru parallel. 550 was pretty trashy, but I suspect if you get the hips opened up some and on the deadlift bar you will have a way stronger position if you can keep the shoulders set.
 
I agree with your "trashy" assessment wholeheartedly. I should have played around with my toe angle a little more than i did, at this point i just have to keep mobilizing the hips and hope they're there come next sat.
 
3/16/17 - 8 days out - bench

-Comp bp
45/95/135/185/215x5
245x3
275x1x2
305x1
335x1
[email protected]
(+og slanger)
355x2
375x2@10
(- slanger)
290x2x2

-HS iso lat pulldown
90x8x3

All she wrote. Handled some weight today. 3rd attempt goal is 363-369 depending on how my 3rd squat and 2nd bench go. Nothing to do now but recover and drop 9lbs.
 
3/19 - 6 days out

Bw - 249 after about 2200 cals. Feeling okay about where i am. If i execute my diet and water load plan i should be good to go.

All top sets were 55% of my heaviest weight for the peak. So 495/355/595

-Squat
45/95/135/185x5
225x3
275x2x5

-bench
45/95/135x5
165x3
195x3x5

-dead
135/225 x5
275x3
325x1x5

Notes:
•Sq - felt great. Moving well as they should at that weight. Technique felt dialed in: spreading the floor, driving through the heels, even had some decent monkey toeing going on - probably what im feeling most confident in at this point.
•Bench - id give myelf a 7/10 today. I have a hard time telling too much at that percect on bench.
•Dead - weight was finally moving as it should. Wedge was better, not as good as it has been in the past, but better. I think i may have had my toe angle a bit too sharp and that may have been a bit of the issue in getting my hips involved. I was back at roughly 45 degrees and i think this opened my hips up a tad more and allowed them to create my wedge. I also think that i was forgetting my cue of pushing into the bar and was kind of trying to pull it off the floor, which is a no no for me if i want to put forth a solid effort. Overall, i feel like i made some improvement today and this has me feeling slightly more confident in matching a meet pr or maybe grabbing a 5lb pr on my 3rd.
 
Quick update: weighed 245.8 a few mins ago. That's with 1.3 gallons in and no food in 9 hours (on my way to walmart to get some chicken and low sodium foods to fix that right now). Sooo...im feeling pretty confident in getting there at this point considering tomorrow and Thursday are the strictest days with the largest water intake being tomorrow.
 
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