Jswain's training log for powerlifting

It's pretty much SOP that you hit new maxes this week.
 
Hmmm alriiiight, i guess. i could just go in and do a few GPP sessions or something, right? It sucks cuz peak week basically is a week off too so now i feel like i'm taking two weeks off.
 
Just go in and fart around. You won't be strong this week or next, I promise.
 
Duramaxhd said:
U worked harder then u think if u do make light
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liftandswim said:
I wouldn't worry about taking time off. Just don't kill yourself
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Thats what i was thinking. I can definitely understand where dmax is coming from though. I think i just need to keep in mind that it was only a push pull and I really only struggled on one of my attempts (3rd bench fail).

The cube generally starts out fairly light anyway. Tomorrow would be 5x2@430 on deads then some block pulls (2x1-3) and deficits (2x4-6). If i did start up, I'd just keep the volume on the lower end of the rep ranges and keep the accessory volume down too.
 
Hmm. Alriiight. I guess i'll take it easy this week and start up the cube next week.
 
Sean1332 said:
Just pretend to be a bodybuilder for a week. Then you can hammer away again and get ready for the next meet!
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So...tomorrow we will curl in the squat rack!

But, for real. I need to order some WR. I'm out of the 5 tubs of acute fx i bought when they were going for 4$ a while back.
 
That was a sweet deal on the acute fx. I hoped on that also. White Rapids is Gnarly ma man. Would recommend.
 
rob112 said:
That was a sweet deal on the acute fx. I hoped on that also. White Rapids is Gnarly ma man. Would recommend.
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Heck yeah it was. That's even cheaper than what bulk caffeine tabs go for at walgreens. Plus a gram of agmatine. No brainer.

Yeah im probably going to put in an order tonight. I thought i had 1 tub left of fx but turns out i didnt so im currently pre-less after using the rest of my uncut (which, btw, is definitely one of my favorite pres of all time) yesterday. Itd be pretty awesome to be sponsored by CL. Sean's a lucky guy. Their stuff is top notch all around.
 
Does NP not carry WR or WF reborn? Or is the new site acting up again?
 
jswain34 said:
Does NP not carry WR or WF reborn? Or is the new site acting up again?
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WF may be sold out on NP since it was discontinued and I'm not sure if they got WR in yet. If you go to another popular forum, they have some deals on it there. I think GNR has it, too. Or vitamin shoppe.
 
Sean1332 said:
WF may be sold out on NP since it was discontinued and I'm not sure if they got WR in yet. If you go to another popular forum, they have some deals on it there. I think GNR has it, too. Or vitamin shoppe.
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Cool man thanks
 
jswain34 said:
Absolutely. It was a heck of a lot of fun. Met some real cool people and saw some pretty heavy lifting from a few guys and two strong girls. One girl pulled 405 and just looked like an average girl. The other one does physique and crossfit and nearly had bigger arms than i did.
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Oh damn! Glad you had a great time! The atmosphere is so addicting!
 
TheMovement said:
Oh damn! Glad you had a great time! The atmosphere is so addicting!
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Totally man. Everyone just wants to see everyone else lift big. Im sure the huge ultra competitive meets may be a little different for people battling it out within classes or whatever. But, this one was a good starter meet for me. Already eyeing my next meet in a few months at my home gym. Think its a upa meet so it'll probably be quite a bit bigger.
 
What made you pick cube this go around? I've read the book a few times but just haven't really committed to the idea of trying it out. Need some feedback from guys who have used it.
 
SweetLou321 said:
What made you pick cube this go around? I've read the book a few times but just haven't really committed to the idea of trying it out. Need some feedback from guys who have used it.
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To be 100% honest with you its because i feel small for weighing ~215 and i want some more hypertrophy based accessory work. It also allows me to program in postural accessory work (upper back, glute) work more so than RTS. It allows me to just add it to what im already doing rather than adding in a GPP day to RTS. I am not 100% on how i feel about the speed days for the cube method just based off what i've read Turscherer say in regards to it...but i'll give it a try for a training cycle and assess thereafter.

It may be stupid of me after i just added 50+ lbs on my deadlift in 10 weeks on RTS. But, i definitely plan on going back to RTS at some point. I also hate when people start hopping programs, so i'm also struggling with allowing myself to do that as well lol.
 
I'm glad you guys talked me out of starting up again today. Today is the sorest i've been since the comp. Left paralumbar muscles are sore. Legs are just tight. Hitting some fairly light beltless conventional dead block pulls and some accessory stuff today just to keep me on track for starting up next week.
 
jswain34 said:
To be 100% honest with you its because i feel small for weighing ~215 and i want some more hypertrophy based accessory work. It also allows me to program in postural accessory work (upper back, glute) work more so than RTS. It allows me to just add it to what im already doing rather than adding in a GPP day to RTS. I am not 100% on how i feel about the speed days for the cube method just based off what i've read Turscherer say in regards to it...but i'll give it a try for a training cycle and assess thereafter.

It may be stupid of me after i just added 50+ lbs on my deadlift in 10 weeks on RTS. But, i definitely plan on going back to RTS at some point. I also hate when people start hopping programs, so i'm also struggling with allowing myself to do that as well lol.
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You familiar with Bryant's work with cat training and Byrd's application? Could be a good alternative to the speed days and what I'd do instead. Its actually the back bone of the first 8 weeks of my off season this go around.
 
Will look into it. Thanks Lou
 
Yeah, I like Lou's recommendation. Feel free to take a template (like the cube) and tailor however you see fit. That's how I arrived at the training I do now.
 
7/27 post meet week deadlift day:

Beltless conventional 2" block pulls
135x2x5 (sets, reps)
225x5
275x5
315x3
365x3

Conventional felt really weird. Havent pulled that way in 4ish months. Had more. But with my lumbar muscles already tight i just said thats good enough.

SS:
Beltless RDL: 135x10; 225x3x10
Heel elevated on 10lb plate front squat: 55x15; 105x15; 115x15x2

GHR drop set: green+purple band x15 -> green x5 -> bw x5

Was gonna do more (just a few more sets of GHRs, maybe some calves, and some planks/weighted carries). But right here my girlfriend texted me saying she made us an appointment to view an apartment in half an hour. So had to leave as soon as i got that
 
SweetLou321 said:
You familiar with Bryant's work with cat training and Byrd's application? Could be a good alternative to the speed days and what I'd do instead. Its actually the back bone of the first 8 weeks of my off season this go around.
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liftandswim said:
Yeah, I like Lou's recommendation. Feel free to take a template (like the cube) and tailor however you see fit. That's how I arrived at the training I do now.
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So would you suggest i just keep the rep scheme of the cube and think CAT mentality (6x3; 6x2; 5x2)? Or should i take the rep scheme that Byrd laid out in the article i found of 5x5@60% training max
5x4@70%
5x3@80%
And only increase the bar weight when I can complete all sets in under 15 minutes as well as accelerate the bar throughout each set of each rep? (What i just read in an article by Byrd).
 
jswain34 said:
So would you suggest i just keep the rep scheme of the cube and think CAT mentality (6x3; 6x2; 5x2)? Or should i take the rep scheme that Byrd laid out in the article i found of 5x5@60% training max
5x4@70%
5x3@80%
And only increase the bar weight when I can complete all sets in under 15 minutes as well as accelerate the bar throughout each set of each rep? (What i just read in an article by Byrd).
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Does Lilly have any progression of his speed work numbers over a training cycle? I'd base my answer off what Lilly suggests personally. But since you are only doing it once every 3 weeks I'd do.

Work up to 80-85% for a single then drop down and do 70% 6x3 comp style no belt (on squats or pulls) for time. Aiming to beat 15min. Once you beat 15min you can then either wave the percents up, add chains or bands, or add more work (sets till you reach the top end of pripelins chart). I'd pick whatever one fits your mentality and goals best. I'd add weight if peaking and recovery is good, chains/bands if recovery is an issue and peaking or not peaking, and more work if hypertrophy and work capacity is the goal like off season time and recovery is good.
 
Based off my current squat training max.
Itd be 6x3@280 (65%)
6x2@300 (70%)
5x2@325 (75%)
 
And thank you for laying out those different scenarios.
 
^Lou, still thinking about what you said and the options. I've got til next week to make up my mind.
 
By the way guys, i can already tell you that I'm going to be sore as hell when i first start up the cube. My hamms are sore just from those 3 sets of light RDLs and 1 GHR drop set i did yesterday.
 
I'm really going to need to make sure im getting enough calories in. I dont think it will be as big of an issue once i get my own place next month.
 
I like the speed work for technique work, and conditioning as well. I don't use percents for it though, I just work up to whatever looks "fast" at my desired rep range.
 
jimbuick said:
I like the speed work for technique work, and conditioning as well. I don't use percents for it though, I just work up to whatever looks "fast" at my desired rep range.
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Thats why itd be super cool to buy that TRAC thing that RTS offers. Could use that to analyze acceleration quantitatively and then just adjust the weight depending on where your power output is that day. Pretty cool stuff
 
Gonna try and push it some tomorrow. I feel like i may of slacked off too much yesterday.
 
SweetLou321 said:
Deload. Its post meet week man.
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Well i mean i'm still going to deload, just push the BS accessory BB work a little bit more than i did yesterday. Im probably just gonna do like 3x2@275 on bench and do some light closed grip to try and get used to the movement at like 3x8. Then just some shoulder/tri/upper back accessory work. Dont worry, its not going to be anything like a normal session, just a little more than yesterday was.
 
jswain34 said:
Well i mean i'm still going to deload, just push the BS accessory BB work a little bit more than i did yesterday. Im probably just gonna do like 3x2@275 on bench and do some light closed grip to try and get used to the movement at like 3x8. Then just some shoulder/tri/upper back accessory work. Dont worry, its not going to be anything like a normal session, just a little more than yesterday was.
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Just keep in mind you need to deload from volume not intensity most of the time when doing the bbing work.
 
SweetLou321 said:
Just keep in mind you need to deload from volume not intensity most of the time when doing the bbing work.
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Will do Lou. Thanks for keeping me level headed. I'll just stick to a few accessories for 3 sets a piece. Probably just try and chase a pump to see how WR treats me in that regard (i bought some yesterday and used it. Cant really comment much yet.)
 
jswain34 said:
Will do Lou. Thanks for keeping me level headed. I'll just stick to a few accessories for 3 sets a piece. Probably just try and chase a pump to see how WR treats me in that regard (i bought some yesterday and used it. Cant really comment much yet.)
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That is a much better plan. Remember deloading is ment to be done before you need one. Preventative.
 
I see you mentioning RTS a lot. Have you seen Mike seems to be moving to something new from fatigue percents?
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I don't get the big picture yet, but interesting.
 
Havent seen that yet. Will check it out now.

Edit: maybe not. Seems that it is a 40 minute video. Will have to wait till tomorrow or thurs. I'll be sure to watch it though. From what i read on the forum...interesting.
 
jswain34 said:
Havent seen that yet. Will check it out now.

Edit: maybe not. Seems that it is a 40 minute video. Will have to wait till tomorrow or thurs. I'll be sure to watch it though. From what i read on the forum...interesting.
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Yea as I fan I am wondering where he is going with this. When you go to watch those videos they are coaching calls so only a portion pertains to this controlled volume thing that seems to rely heavily on TRAC. Initials are still made by RPE. I'll be following to see where this is going.
 
Yeah, @8 singles re appeared, and he's moving towards a predetermined amount of sets, still keeping auto regulation (of course)
 
tyga tyga said:
Yeah, @8 singles re appeared, and he's moving towards a predetermined amount of sets, still keeping auto regulation (of course)
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I'm super interesting on how he determines volume and percents, as well as how he programs a cycle. Hopefully we don't have to wait too long!
 
rob112 said:
Go on...
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His methods are evolving. Things can get a little hairy when you're trying to judge RPE on the way down, especially when we're talking a 7. So he's prescribing people to hit a percentage of the their top set RPE for a prescribed number of total reps. There's other stuff that I forget at the moment. There's no big changes really, just tweaks to make sure people are hitting weights they should be at the volumes they should be
 
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