Jswain's training log for powerlifting

Quick update while she's in x-ray. Currently with the girlfriend in the ER. Nothing too bad hopefully...back locked up on her somehow and just needs some pain management. Had to cut training short when she texted me to take her.

7/11 RTS c1w9(repeat 7) workout 3

BOX SQ W/ 3ct pause: x3@9 w/ 4-6% LD
-work up
315x3@7
335x3@8
350x3@9
LD (-20) ~6%
+belt on these just to make sure i was bracing and make sure i was hitting the places i wanted to with these and not the lumbar.
330x3@9 (4th set)

SPOTO PRESS: x2@9 w/ 4-6% LD
-work up
275x2@7
295x2@8
305x2@9
LD (-15) ~5%
290x2@9 (4th set)

Did GHR 1x15 @bw and 3x15 with thin green band and got out. Gonna use a higher band next time.
 
BTW, i could use some guidance on warmups before the first attempt for the push/pull meet. Like how big of warm up jumps do you take? Or how far off is your last warmup from your first attempt?

Additionally, how do you guys stay warm between attempts, etc.
 
I keep my openers around ~90-91% of goal, second attempt around ~95% or a 5lb PR in case I biff it on the 3rd attempt. That depends on how my training felt leading into it, how confident I am with my 3rd attempt selection.

Your last warmup should be exactly how you've done it in training. Mine tend to be 94-95% of the opener.

Don't nap and get too comfortable between flights and lifts. I had a 12 hour meet once and I laid down and I just felt lethargic as ****.

Don't get a stim dump by taking scoops and scoops of preworkout. I think CWS says he take 1,000mg caffeine a few minutes before the lift and that's it. I see some guys eating scoops of prewo all day long. I did that once and it sucked.

Don't do anything you've never done in training. You may have time on your hands so don't think "hey maybe I should hit a couple other warmups or do some stretch I've never done before."

Time your warmups with your flight. I find guys in my flight with similar numbers, shake their hand, and time warmups with them, just to have a buddy system. Don't warmup too early and then have 25 minutes before the flight starts.

Stay hydrated and don't eat new foods or anything too heavy. My nerves usually get the best of me so I can't stomach much more than just cliff bars and gatorade.
 
I took 10lbs off my gym best to open with and warmed up normally. 2-3 warmup sets can do it sometimes but as far as staying warm while you wait I believe would vary greatly on how many are in your lifting flight. I will let herderdude or RegisterJr elaborate as Ive only competed twice and had this work for me
 
I'll be listening to Sean, Herder, and a few others as I've yet to compete.
 
^thanks to both of you tons. themovemnt i havent hit a 1rm in the gym in i dont even remember how long. With the 510x2@9 i hit my calculated 1rm would be somewhere around 540. But my goal is 550. I want it. So i'll probably use that as my goal and base my calculations based on % of of that.

If all goes well ill go 505-510, 530-535, then 550ish.

Bench...300 then i dunno 315 maybe and then i'll just go off feel for my 3rd.
 
Just went back and looked at your pulls. That second one went up incredibly fast.
 
Thanks Reg. Im not sure why, but my second pull does occasionally feel better than my first. It'd be explainable if i touch and go pulled, but i dont. Maybe my body just has a tendency to find my stronger natural position...? Gonna watch some past training vids and see what i see.
 
jswain34 said:
Thanks Reg. Im not sure why, but my second pull does occasionally feel better than my first. It'd be explainable if i touch and go pulled, but i dont. Maybe my body just has a tendency to find my stronger natural position...? Gonna watch some past training vids and see what i see.
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I'm that way with squats. Each rep gets deeper and faster (faster until fatigue, of course).
 
I watched the videos again. Cant really see too much in terms of positioning from that angle. Other than hip height and back angle. Both were about identical on pull 1&2
 
The second deadlift will have a tiny bit of stretch reflex, I would think.
 
herderdude said:
The second deadlift will have a tiny bit of stretch reflex, I would think.
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Was thinking about that when i made my post about not touch and go deadlifting. But, now that you say that, i do think i recall from physio that it can be stored for a few seconds. Its also trainable to increase your ability to store the stretch reflex IIRC.
 
jswain34 said:
Was thinking about that when i made my post about not touch and go deadlifting. But, now that you say that, i do think i recall from physio that it can be stored for a few seconds. Its also trainable to increase your ability to store the stretch reflex IIRC.
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Yeah I read something similar to that awhile back. Idk where. But that's why I always pause my squats for a solid 3 count. I see these "pause" squats online all the time that just look like slow squats to me
 
liftandswim said:
Yeah I read something similar to that awhile back. Idk where. But that's why I always pause my squats for a solid 3 count. I see these "pause" squats online all the time that just look like slow squats to me
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Yep. I agree. I could probably pause mine a little longer to be honest. I always count to 3...but that doesn't mean its not a fast 3 when I have 300+ on my back. Lol.
 
RTS c1w10 (8) workout 1

COMP SQ: x3@9 w/ 4-6% LD

work up
365x3@6
[email protected] (my left SI was feeling like šhît today, i just called it here. *note below).
LD (-20) ~5.0%
385x2 - cut it at 2. I thought maybe i could just hit some back offs to get some work in. But, SI still wasn't having any of it. This is why i wish i wouldve gotten a video the other week when it felt really good.

SS T&G BP: x2@9 w/ 4-6% LD
Work up
[email protected]
[email protected]
325x2@9
LD (-20) ~6.2%
305x2@8
[email protected] (was running low on time. Said this was good enough).

OP: x5@8 w/ 4-6% repeats
Work up
150x5@8
150x5@8
150x5@9
[email protected]

Overall: i was running short on time this entire session. I wanted to get in an hour earlier than i did.

*Squat note: i really need to figure something out here. If I ever want to be able to be decently competitive at a full power meet my squat needs an extreme makeover. I'm becoming really frustrated with it.
 
Si? Shoulder infringement?
 
Sacroiliac joint. Sorry, i talked about it a while ago when not too many people were subbed in
 
I'm not familiar with that pain at all. Does hip mobility help at all?
 
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Super D has something on it. I think he calls them bat hangs. I need to rewatch it. I'm sure hip mobility would help. My chiro put it best. He said (something along the lines of) some joints are meant for mobility (hip). Some are meant for stability (SI). When the joints that are meant to be mobile aren't, then the joints built for stability try to make up for the lack of mobility. That's when issues arise.
 
I was hoping for another quality day for deadlifts, ended up somewhere in the middle. Strength didnt take too big of a hit but my form wasnt as tight as last week. Bench was kinda blah as well. Oh well, it is what it is now, i plan on doing singles working up to my openers next monday. If it doesn't go well i'll be lowering my openers.
 
7/15 RTS c1 w10 (8 in program) workout 2

COMP BP: x3@9 w/ 4-6% LD
Work up
290x3@9
LD (-15) 5.2%
275x3 @9 on set #5 (ss/ with first few sets of DL warmups)

COMP DL (S): x3@9 w/ 4-6% LD
work up
[email protected]
500x2 - rep 1 was the worst sumo pull ive had in a long, long time. I didnt push my hips through at all and pretty much had to grind it up. I was at an RPE of 9 on the second rep after that pull so i cut the set short.
LD (-30) ~6.0%
470x3@9
315x4x3 (pop offs) - set #4 felt the best by far and i used hook grip for it. I am going to test the hook grip with all of my pulls next monday and see if for some reason alternating my grip causes me to lean forward more (i feel like that was my problem on the lifts today)

DIPS: x5@8 w/ 4-6% fatigue drop

Bw (216) x5
+45x5
+70x5
+80x5@8
+80x5@8
+80x5@9

Hit 3 sets of face pulls (x12) and lat pulldowns (x10) and left.

That is all. Now just one more session and it is time the peak next week. Im starting to feel a little bogged down between being 10 weeks into this training cycle and working 6 days a week. I'm really looking forward to hitting my openers next monday then just prehabbing before the meet next saturday.
 
Duramaxhd said:
When I pulled hook grip this week it feels so much better and smoother hard to explain
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I agree. I felt like i was much tighter overall from my shoulders down to my hips when i was in hook. I'm gonna test it out next week. Itd be nice if i could dial in some consistency with my pulling at some point.
 
I fooled around with it for the first few months of this year and then for some reason just stopped. I pulled 508 for a double with it before quitting so i know i can handle the weights im currently working with. Im gonna try to start working in those duffin hook holds to desensitize my thumbs and bet back into it.
 
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throwing these Super D videos in here so I can go back and watch them tonight. Also in case anybody else could use them. I'm just on a quick break at work right now so I can't fully watch them.
 
Duramaxhd said:
When I pulled hook grip this week it feels so much better and smoother hard to explain
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I gotta get on this train.

jswain34 said:
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throwing these Super D videos in here so I can go back and watch them tonight. Also in case anybody else could use them. I'm just on a quick break at work right now so I can't fully watch them.
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Thanks for the share
 
No problem reg. I figured somebody could use it. You're gonna be super d himself with all the new mobility work youre doing!
 
I wonder it the average bands will work for hangs?
 
Im not sure. Ive done the hangs before and i use the black ironwoody bands i bought from rogue. Id assume using 2 average bands would work.
 
Duramaxhd said:
Maybe if u double them meaning use 2
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jswain34 said:
Im not sure. Ive done the hangs before and i use the black ironwoody bands i bought from rogue. Id assume using 2 average bands would work.
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I'll see if an average and two thick oranges will work an not be too awkward.
 
RegisterJr said:
I wonder it the average bands will work for hangs?
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Three greens, two blues, or two blues and a green in my experience. Two blues and a green is best if you don't have the mondo thick bands.
 
Sean1332 said:
AKA as heavy as possible! I did 2 blues today.
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Not quite lol. I tried the thick black with the green iron Woody and it was holding me off the ground completely. I think donny said your head and upper back should be on the ground. At the end of the day, it is going to depend on how much each of us weigh for which bands work.
 
I don't have any blues. I'll see what it takes today. lol
 
I used my black this morning and i dont know if it stretched out or what but i felt like i needed a tad more resistance on it today. Another blue maybe and for sure a green wouldve done the trick.

(How ironic after i just said last night that the black + green was too much )

Edit: by the way, my greens are stronger than my blues. These bands are annoying, cant they just be universally colored?
 
7/17 RTS C1W10 workout 3

-didn't do any load drop sets today. I want to get a little bit of a head start on recovering from this fatigue debt im in from the last 10 weeks. Ive been feeling pretty damn worn down this last week and a half.

BOX SQUATS W/ 3ct pause off box (ALL beltless)

Work up
[email protected]
325x3@9
-i need to work on my core strength. Im going to try and start implementing fw/side planks as well as polof presses. I used to do these moves regularly, but once again, i just stopped doing them for some reason.

Spoto press:
290x2@8
300x2@9
Hit a full comp style 300x1 just for ****s and giggles.

GHR (banded)
3x12 w/ green + purple thin bands held to my chest.

Ss/ SA neutral grip cable rows 3x10

Weight was 215.8 with sabos and knee sleeves on. Im going to start weighing myself every time i go in til the comp. Id like to be around 214 next Friday so i can pound some carbs down that night before Saturday.

That is all. Thanks for reading. Feel free to comment on anything.

Edit: forgot to mention that i used the mastadon bar for squats today. That thing is awesome to take pressure of my medial wrists. I need to start using it more.
 
Btw i did one of the super d videos before my usual warmup. It loosened my back up pretty nicely. Hips were still aching today. Not a pain so much as an achy feeling.
 
Duramaxhd said:
Weighted planks man
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Yup. Like i said i did them all the time. Never had any back problems then either. Coincidence? I dont know. I also really want to start doing farmers walk/suitcase carries/combo carries (not the right name..suitcase position on one side and waiters position on the other).
 
Never really done any carries just Pallof presses and situps/crunchs now that I got a job finally I may pick up those farmers walk straps from spuds
 
Duramaxhd said:
Never really done any carries just Pallof presses and situps/crunchs now that I got a job finally I may pick up those farmers walk straps from spuds
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You could always use dumbbells too if ya had to. My gym has dbs up to 265 so i guess i may be a little spoiled. They also have farmers handles, which are awesome.
 
jswain34 said:
You could always use dumbbells too if ya had to. My gym has dbs up to 265 so i guess i may be a little spoiled. They also have farmers handles, which are awesome.
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Needless to say I'm jealous of a gym that has DB's that heavy. Can only imagine what other goodies they have! You are definitely spoiled!
 
turff49 said:
Needless to say I'm jealous of a gym that has DB's that heavy. Can only imagine what other goodies they have! You are definitely spoiled!
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If it makes you feel any better, i havent seen them move an inch since i started lifting there 3 months ago.
 
I dont think they are incremented up to that high. But i know there is a random set of 200lbers and then the next heaviest one ive seen is 265. Like i said, they dont move much, sadly. Maybe ill start doing db RDLs just so they get some use lol.
 
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