Jswain's training log for powerlifting

liftandswim said:
Yes, eat! I get nauseous if I train fasted or with too little in my system
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I thought i had enough in me to get by. Had a chipotle burrito about 2 hours before my session. That was all i had other than a shake for breakfast and a scoop of waxy maize with my pre though. I used to train fasted in the AM but apparently im not used to it anymore.
 
Hams, glutes, adductors and upper back are all pretty damn sore today. Might bump up cals another couple hundred.
 
jswain34 said:
I thought i had enough in me to get by. Had a chipotle burrito about 2 hours before my session. That was all i had other than a shake for breakfast and a scoop of waxy maize with my pre though. I used to train fasted in the AM but apparently im not used to it anymore.
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There's your problem you're going hypo. A. Need to eat more but more relevant B. you spiked insulin preWO and didn't continue to consume simple carbs throughout to maintain blood sugar levels/steady insulin release.

Once you spike insulin you're on a clock. Either be drinking Gatorade/dextrose/hbcd etc throughout or don't drink the waxy preWO. Or finish training in half an hour lol.

If I eat 20g honey and a shake w my preWO stim in it and leave for the gym 7 min away and I don't start sipping my carb drink during my dynamic warmup I can feel the fade. That's why I mix it in a half gallon so I can just drink throughout. When drink is gone training is over. If I don't drink carbs Intra I won't spike insulin pre.
 
Hyde said:
There's your problem you're going hypo. A. Need to eat more but more relevant B. you spiked insulin preWO and didn't continue to consume simple carbs throughout to maintain blood sugar levels/steady insulin release.

Once you spike insulin you're on a clock. Either be drinking Gatorade/dextrose/hbcd etc throughout or don't drink the waxy preWO. Or finish training in half an hour lol.

If I eat 20g honey and a shake w my preWO stim in it and leave for the gym 7 min away and I don't start sipping my carb drink during my dynamic warmup I can feel the fade. That's why I mix it in a half gallon so I can just drink throughout. When drink is gone training is over. If I don't drink carbs Intra I won't spike insulin pre.
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Great points. I bought gatorade yesterday so ill be good going forward. I also usually put 2 scoops of waxy maize in my pre (60g carbs). That would probably be about the time frame (30 mins) between me finishing the pre with waxy maize and finishing up benching. Which was also around the same time i started noticing going hypo.

Hyde said:
If you're ever coming down 55 and wanna train man let me know! I'm only a couple hours or so from you
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Absolutely man ill definitely take you up on that if i ever head down that way. It's not a bad drive at all either (as long as you dont hit traffic...which in this state is pretty rare not to hit).
 
I may combine tomorrow's session and Saturday's scheduled session into one tomorrow. Saturday may end up being a crazy day for me to where i may miss a session if i dont get the volume in tomorrow.
 
10/16/15 hyper block w1d3

Combined session from today and tomorrow. Feel like i got the major things i wanted done so i wont be mad if i cant make it in tomorrow. If i can, I'll just come in and do the stuff i left out.

I was cold and my hams were still tight from wed so i did a bit of an extended warmup. Usual stuff just for longer. Plus threw in two sets of spud pulldowns and 1 set of pollofs each way.

Front squat w/ olys & sleeves only:
55x5
105x5
145x5
195x5 + loose belt
210x2x10 tight belt
210x8 tight belt. Upper back wasn't hanging today. Inner right knee had a weird, fairly mild burning pain. Kind of similar to when i was experimenting wearing my olys during my last meet prep. I want to wear my olys for fronts to help me get as deep as possible but if they are the root of the pain or even contributing for that matter ill ditch them in a heart beat.

SSB squat w/ sleeves:
165x4 warmup to get feel of the bar
225x2x8

Various sets were supersetted with lat pulldowns throughout the rest of the session. Was focusing on shoulder depression prior to starting the adduction like i did in my post meet week.

5/3/1 OP
45x5 ss/ LPd 45x10wu
75x5 ss/ LPd 60x10wu
95x5 ss/ LPd 90x10 wu
115x3 ss/ LPd 110x10
125x5 ss/ LPd 110x10
145x5 no LPd
160x5+ (8 - estimated 1rm: 203lb..pr was 10).

GHR, banded iso lateral chest press and the remaining lat pulldowns done back to back to back.

Ghr: bwx4x12
Pulldown: 110x3x10
Banded iso latl chest press: 70x12/70x8+4 after 20s rest pause...couldnt lock out the band after 8.

Thats it, have a good one everybody.
 
Oh yeah, here was my set up on the banded chest press. Had a light black double wrapped around the plate pin. Then the plates on the end.
ImageUploadedByAnabolicMinds1444999580.662624.jpg
 

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SweetLou321 said:
I'd make sure your knees are not caving in in the only shoes. Would explain the knee pain.
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Thought about that. I havent had that problem in a while and i dont think it was happening today, i can usually feel it when it happens. But, i definitely used to have that problem on my heavier sets so maybe this is just all those sets coming back to bite me in the ass. Dunno, just weird it never bothers me in flats.
 
jswain34 said:
Thought about that. I havent had that problem in a while and i dont think it was happening today, i can usually feel it when it happens. But, i definitely used to have that problem on my heavier sets so maybe this is just all those sets coming back to bite me in the ass. Dunno, just weird it never bothers me in flats.
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Could also be a difference in how you root yourself to the ground with your feet.
 
SweetLou321 said:
Could also be a difference in how you root yourself to the ground with your feet.
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That would make sense to me. I have a harder time screwing my feet into the floor with olys. Thinking back i have noticed i get this pain sometimes when i stand up from a chair etc but it goes away if i screw my feet into the floor when i stand up. I think this could be part of it actually. Didnt connect the dots til you said it though. Thanks dude, ill focus in on that next time and see if it helps.
 
In oly shoes I kinda have to go overboard on staying on my heels to have a good result. Maybe try that next time. It could be because I have small feet.
 
herderdude said:
In oly shoes I kinda have to go overboard on staying on my heels to have a good result. Maybe try that next time. It could be because I have small feet.
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Ill give that a try too man. Admittedly during fronts i kinda lose focus on staying on my heels. I assumed it'd naturally happen cuz if i got too far forward i figured id dump the bar. Ill keep mindful of that as well as screwing my feet in better and see how it goes. Thanks.
 
10/19/15 hypertrophy block w2d1

-Cube rep sumo deadlift (block 2a):
135x5 full
225x6 3 pause 3 full
315x5
365x3
415x3 +belt
450x8 (3 doh, 2hk, 2 str mix, 1wk mix)
450x8 (5 doh, 3 str mix)
450x6 (5 doh, 1 wk mix)...i hate mix grip, it efs my pull up.

-Conv Rack pulls at same height as 6 3/4 box last week
365x6 doh
445x6 +straps
445x6 (3wk mix, 3str mix)
It was supposed to be 435. Realized at the end when deloading plates i had an extra 10 on the right side. Dumbass.

-Inc Db Bp ss/ seated cable low row
80x4x6 / 100x4x12

-Dips ss/ various lat exercises (pullups are weak as hell now and the pulldown machine kept getting stolen from me when i went to dips)
Bwx10 / pullups x4 (said ef this not enough volume with how weak i am at pullups)
Bw x10 / lat pulldown 110lbx10
Bw x8 / lat pdown 110x10
Bwx 8 / unilateral lat side row 100x10
-------- / same as above

-Facepulls
70x4x12

Holy back pump on the rack pulls. I need to be careful and focus hard on form with these and block pulls. Puts a lot of stress on my lumbar and i really dont wanna fck up and blow my back out again.

I liked the unilateral lat row (I don't think this is the right name for them...you stand with your side to the cable station and contract your lat bringing your elbow into your hip) really strong contraction and nice stretch in my lats. I might keep these in one of my lat spots.

Good lift. Thats all thanks for any comments/critiques in advance. Went up and hit 80s for all four sets on inc db press so will go up to x8 next week. Same on seated cable low rows, up 10lb on those though.
 
Hyde said:
Nice work. Can't believe you can doh 450x5. I can't do 315x5 doh without hooking.
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I've always done grip work (mostly db holds, wrist roller, farmers) for baseball. I also would always work up as far as i absolutely could on deads before switching to mixed before hook. I still do that now with hook.

liftandswim said:
Same. That's nuts.

Impressive session!
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Thanks swim. Both had good lifts today, lets keep it rollin.

Sean1332 said:
That's some good weight moved!
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Thanks dude. Just gotta get all the cals down to keep up.
 
Go Cubs. Gotta get this one or they're in serious trouble
 
Rough cubs game last night. Gonna need some luck to come back from this hole.

10/21 Hyper Block w2 d2

-cube rep bp block 2a ss/ Conv RDL
Comp grip, controlled T&G
135x5 / 135x5
185x5 / 185x5
225x5 / 225x5
250x6@8 / 285x10 +loose belt
[email protected] / 285x10 +loose belt
[email protected] / 285x10 +loose belt

- DB BSS ss/ pullup+lat pulldown
70x3x8 / bwx6+120x6 for 3 sets
---------/ bwx4+120x8 for last set

-Chest supported ISO row pronated grip ss/ spud strap ab crunch
70x2x12 / 110x12
---------- / 120x12
60x2x12 / 120x2x12

Facepulls ss/ cable rope attach hammer curl (3121 tempo)

60x3x12 / 60x3x12

Good, quick session. Will go up on BSS, RDL, ab pulldowns next week.
 
Nice volume man. That's too much for my fat ***.
 
Thanks reg. Doing what i can to grow, hopefully.
 
Nice volume. You like that high volume like myself. My training partner hates it. He always screams cardio on anything past 6 reps lol
 
NurseGray said:
Nice volume. You like that high volume like myself. My training partner hates it. He always screams cardio on anything past 6 reps lol
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Currently in a hypertrophy block. I actually hate it haha. I'm just trying to gain some size to grow into the 242s. Thanks though.
 
jswain34 said:
Currently in a hypertrophy block. I actually hate it haha. I'm just trying to gain some size to grow into the 242s.
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Big goal. Excited to see it unfold
 
Hyde said:
What you weigh now? With your height you absolutely will have to be a 242 or 275 guy
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Totally agreed. I promised my gf if i went into powerlifting i wouldn't let myself get out of control. I at least have to stay true to that for a while (she immediately only thought of the SHWs as the only powerlifters). So 250-255 is probably he highest ill let myself get...for now lol. I haven't weighed myself since the meet (official weigh in was 216 and some change). And i really didn't try to lose much, just watched sodium and carbs 3 days prior to weigh ins. Ill weigh on Friday and check where im at. Im holding quite a bit of water right now, sodium intake has been a lot higher than usual lately. Id guess probably 235ish.
 
At your height and frame I would guess you could cruise at 265 and still look "thin".
 
turff49 said:
At your height and frame I would guess you could cruise at 265 and still look "thin".
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Youre probably right. I really just think she just doesnt want me to get too fat haha. So as long as i go slow and steady ill be alright.
 
Tell her she might like you better soft, she won't know til she tries!
 
Yeah, if I didn't like to pretend that I'm a physique competitior sometimes I'd be 230 right now. Currently sitting at 210 (6ft tall...in shoes lol)
 
herderdude said:
Tell her she might like you better soft, she won't know til she tries!
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I ran it by her last night. I was like "babec maybe i should just get fat. Maybe you'd like it more if i was just big and soft." She just looked at me like what the fck and said no. Lol. Crash and burn.

Hyde said:
My gf started dating me when I was 194....2 years and 40lbs later lol
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Im not far off. Im in much worst shape aesthetically than i was during my jr/sr years of baseball. Probably put on around 20lb since then.

liftandswim said:
Yeah, if I didn't like to pretend that I'm a physique competitior sometimes I'd be 230 right now. Currently sitting at 210 (6ft tall...in shoes lol)
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You gotta stay in crossfit shape!

Sean1332 said:
Get beefy!
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I will, slowly but surely.
 
Just bought a STIM/IF combo unit from the chiro office. Got it for about 50% of retail. Gonna try and use it a few times a week on my shoulders, low back and hips.
 
Hyde said:
I'm sorry for your loss. If it makes you feel better, the Cardinals sucked even worse lol
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Man. If the cubs played the cards like they did the mets the same thing wouldve happened. Cant rely on the long ball so much. End of story. I said it during the NLDS too, that kind of hitting isn't sustainable enough for a deep playoff run.
 
Lift went better than expected this morning. My girlfriend had a bachelorette party about an hour and 15 mins away in north Chicago last night and i ended up going to pick her and one of her friends up. Left my apartment at 215am and didnt get back til about 445. Got up at 7 to go lift. When i was trying to wake up i silenced my alarm once and somehow forced myself to get up the second time it went off. Glad i did, i needed to get the work in today. Full update sometime later today during down time at work.
 
10/23 Hyper Block W2D3

Front squat cube rep 2a (2-3x4-8@240)
55x5/145x5/195x5 (+loose belt last set)
240x8 (belt latched for work sets)
240x7
240x6

Upper back was limiting factor on last two sets.

Banded GHR ss/ SSB SQ
Blue IronWoody x12 / 250x6
Double green monster minis x12 / 250x8
" " x12 / ----
" " x12 / ----

Bw neutral grip chins / rear delt fly
X11 / 105x12
X7 / 75x12 slowed tempo way down
X5 / 75x12

Good quick lift. Volume was pretty low today but thats alright. Ive got the vertical leg presses on deck for tomorrow so hopefully i can get them concentrating on the quads and get some quad volume in. My glutes were pumped with the ghr/ssb superset. I dont know what it is about that SSB but i feel like the damn thing is crushing me lol breathing under that thing is way harder than a straight bar. Have a good one guys.

Edit: weight was 232 this AM with a shake w/ 60g waxy maize in me.
 
Oh yeah, no knee pain today. I did focus on screwing my feet in and spreading the floor today. Maybe that was it. We'll see going forward, either way it was nice not having any today.
 
Nice to hear about the knees considering the exercise selection! Good to hear the cues worked as well.
 
10/24 Hyper block W2D4

-5/3/1 OP (3+ week)
Warmups - 45x5/75x5/95x5/115x3
Work sets -
135x3/150x3/170x3+ (6 = 204 estimate) + 1 push press cuz i felt like it.

-Rogue Fb/swiss bar bp (second bar grip width)
Dont know the weight of the bar so weight is the weight that was added.
Bar x12
+50 x12
+90 x12
+110 x 2x12
+110 x 10**

-Those were supersetted with spider curls:
5x12@25lb

SL JKD LEG PRESS ss machine chest fly
90 plate weight x 12 / 75x12 wu
140 x12 / 105x12 wu
180 x 4 x12 / 150x12
------------- / 165x2x12

Decline chest fly ss/ dec rev fly
110x2x12 / 60x2x12

**(failed ******* on 11, same place i failed my comp 3rd attempt). Im gonna need to overload the top end during my strength block to address this. Its almost like my sticking point which was where i paused my spotos has now moved to *******. Always thought my triceps were one of my stronger body parts but guess not.

***after this four week block im going to be throwing in the rear delt workouts from this article: Invalid Link Removed
Rear delt destroyer set will be done on this day.
 
Great reminder, I haven't done destroyers in a while.

Blue iron Woody?
 
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