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Jswain's training log for powerlifting

Hyde said:
Wait how much weight have you gained in 9 months then if you've been over maintenance that whole time? And why don't you use more reasonable sources post workout to get your macros in vs buying an appetite stimulant?

Why would you sit at a table for 45 min to battle through 300g of rice when you can eat, say, 100 with a big delicious glass of V8 juice on the side. Or kids cereal or waffles/pancakes w fruit and syrup. Or a shake made w a whole tube of frozen OJ concentrate and fat-free frozen custard. Or a dextrose drink.

IIFYM is kinda horse hockey to me. There is a decided difference between eating a bowl of rolled oats and berries and drinking soda pop. There is not, however, any more nutrition in a bowl of white processed rice than in a bowl of sugary kids cereal or juice or corn syrup. Actually the kids cereal has some added vitamins at least. For a fiber-less postworkout insulin slam, they'll all do the same thing. Which also begs the question of why you need to fit 300g all postworkout? Like if you're struggling to gain you don't need to be careful w nutrient timing - it just comes down to consuming more cals.

Also you could be drinking carbs intra if you're having a time getting enough in. That fruit juice or dextrose/Gatorade comes to mind. Easy 60-120g right there of sugar at the exact time sugar is actually good for you.

I guess all I'm saying is food over supplements - this coming from a supplement store rep. If you could spend $40 to be able to eat a bit more chicken breast, or you could keep 30 of it and start eating fattier cuts of meat or adding delicious processed foods or juices in or start putting olive oil on your pasta and salads and drinking whole milk, why wouldn't you?

If you can't gain weight, screw macros. Just consume more til the scale moves
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Since I graduated in May 2014 ive gained around 30-35lb. About half of that has been since my last meet in September. At the beginning i was zig zagging calories. 300-500 above maintenance on workout days and 300 below on non workout days. Thats how i ate for a long time before that too. I was pretty strict with IF prior to that..as i believe that there are many health benefits go fasting (not specifically talking about body comp).

I eat ice cream, pizza, waxy maize powder, a lot of sandwiches, bagels, ground beef, roast beef, cheese. It's not straight white rice..jasmine, so not much difference i guess lol. I dont really do well with slow digesting carbs (eg: brown rice, oats). So i mainly stick to potatoes, sweet potatoes, jasmine rice, breads. I need to fit in 250-300g of cho post workout because I don't have much time to eat during the day. I eat at breakfast before work, once in the middle of my shift, then when i get home at night. Theres gonna be one of those meals that is much larger than the others and it works out a lot better to be dinner where i can just eat a boat load and relax on the couch lol.

I do drink gatorade intra...G2 though. I should probably switch to regular gatorade and just water it down. 60g cho of waxy maize in with my pre workout.

I do add 240cals worth of olive oil into my rice.

I do agree i need to mix in some variety to make it easier to get the cals in. Jasmine rice is just cheap...i buy the 5lb bag.
 
jswain34 said:
Since I graduated in May 2014 ive gained around 30-35lb. About half of that has been since my last meet in September. At the beginning i was zig zagging calories. 300-500 above maintenance on workout days and 300 below on non workout days. Thats how i ate for a long time before that too. I was pretty strict with IF prior to that..as i believe that there are many health benefits go fasting (not specifically talking about body comp).

I eat ice cream, pizza, waxy maize powder, a lot of sandwiches, bagels, ground beef, roast beef, cheese. It's not straight white rice..jasmine, so not much difference i guess lol. I dont really do well with slow digesting carbs (eg: brown rice, oats). So i mainly stick to potatoes, sweet potatoes, jasmine rice, breads. I need to fit in 250-300g of cho post workout because I don't have much time to eat during the day. I eat at breakfast before work, once in the middle of my shift, then when i get home at night. Theres gonna be one of those meals that is much larger than the others and it works out a lot better to be dinner where i can just eat a boat load and relax on the couch lol.

I do drink gatorade intra...G2 though. I should probably switch to regular gatorade and just water it down. 60g cho of waxy maize in with my pre workout.

I do add 240cals worth of olive oil into my rice.

I do agree i need to mix in some variety to make it easier to get the cals in. Jasmine rice is just cheap...i buy the 5lb bag.
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I buy a 25lb bag. I'm fat tho.
 
SweetLou321 said:
I buy a 25lb bag. I'm fat tho.
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This, me too, and I'm not fighting to gain. Jasmine rice is a white rice lol

Jswain, coming to you as a friend - if you're trying to gain and having a tough time, don't make it harder than it is.

Adding calories is cake. You could actually use cake. But no matter if you can't eat at work, you can always drink empty carbs there like soda, juice, energy drinks, or possibly even some shakes. If you have a fridge, it could even be chocolate milk or egg nog if you want fats. If not, water protein pb bananas and chocolate syrup you can blend and leave out all day in a shaker safely.

Or you could do like Dave Tate and eat Hershey Bars on bathroom breaks every hour at work.
 
I know a guy that's a physique competitor, 6'1" 230s w abs, prob like you - he drinks 400g of carbs periworkout.

We got him to do a local push-pull then his first full power where he pulled 700 raw. Now he's hooked.
 
Guess what I'm saying is if you drank more carbs periworkout you'd definitely be pulling 700 next month. It's science.
 
Hyde said:
This, me too, and I'm not fighting to gain. Jasmine rice is a white rice lol

Jswain, coming to you as a friend - if you're trying to gain and having a tough time, don't make it harder than it is.

Adding calories is cake. You could actually use cake. But no matter if you can't eat at work, you can always drink empty carbs there like soda, juice, energy drinks, or possibly even some shakes. If you have a fridge, it could even be chocolate milk or egg nog if you want fats. If not, water protein pb bananas and chocolate syrup you can blend and leave out all day in a shaker safely.

Or you could do like Dave Tate and eat Hershey Bars on bathroom breaks every hour at work.
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I could probably bring a shake with me to work. Could probably add a quick 500-800 cals there.

Hyde said:
I know a guy that's a physique competitor, 6'1" 230s w abs, prob like you - he drinks 400g of carbs periworkout.

We got him to do a local push-pull then his first full power where he pulled 700 raw. Now he's hooked.
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Hyde said:
Guess what I'm saying is if you drank more carbs periworkout you'd definitely be pulling 700 next month. It's science.
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Then im in. Lol. 700 here i come.
 
Kre-Alkalyn for the win, man. **** is like a mild PH i heard.
 
^that was a joke, just for the record lol.

Yesterday's workout:

11/21/15 hyper block w6d4

-5/3/1 OP (3s)
45x5
85x5
105x5
125x3
135x5..supposed to be 145x3...mental lapse
165x3
185x3+ (x5, 208-216 estimated 1rm).

SL leg extension:
50x10 wu
75x2x10
87.5x10

Switch to bilateral
162.5x2x10

Rogue MG-1 bar cgbp (hands on second to closest bar) ss/ hammer curls:

150x12 ss/ 30x12
170x12 ss/ 35x12
170x10 ss/ 35x12
170x12 ss/ 35x12
170x12 ss/ 35x12

-chest fly machine ss/ ezb preacher curls:
135x12 wu ss/ 70x12
165x12 ss/ 70x12
165x2x12

-Triceps rope extension drop set:
100x20
Drop
80x10
Drop
60x10
Drop
Single arm grenade Tri extension
20x10 per arm
 
Dude must already be on creatine or wouldn't be able to pull +400.
 
Shouldve just stayed in fukin bed this morning. I was debating it when i woke up. I just felt run down. And yup, i was. Weird how this always seems to happen on this day of the cycle. Happened last mesocycle on this day too. 3rd week, first day.

Hyper Block wk7d1

Cube rep dl (sumo, block 3b).
135x5
225x5
275x5
315x5
365x5
405x5
455x5
480x3 set x4 rep. (1 rep better than last mesocycle on each set).

Conv rack pulls ss warm up sets for inc db bp:
365x6 / 55x6
405x6 / 70x6
445x6 / 85x6
445x6 / ------

Done. All that took me an hour and a half. I was supposed to work up to 465 on rack pulls but just doing 445 was really tough, so i just said fuk it. Plus it was 930 and thats when i leave on days i work at 11. I usually get there at 6 but i didn't wake up til 7. Silenced my alarm a few times hoping id wake up not feeling like sht. Once 7 hit i just had to go in and see what happened. I'll make up the missed accessory stuff tomorrow after work.

Note:
-i noticed that my doh grip strength was a lot weaker today. Even on the earlier sets of deads. I was having trouble with doh on 315, which usually isnt an issue. I think i read somewhere that decreased grip strength is an easy indicator of a big fatigue deficit. Looks like that deload next week is coming up at a perfect time.
 
liftandswim said:
Could just be weak grip strength though. That's me too! The only time I use straps is for higher rep RDLs and things of that nature, but I doubt I could pull more than 315x5 DOH
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I can't barely pull 315 doh. But I use straps all the time. I have tendonitis in both forearms from over gripping.
 
I was really just referring to the acute drop in grip strength. Last week i double overhanded 460 for 3 and it was a struggle for 315x5 today. Thats a pretty significant change lol.
 
Your doh is strong, regardless.
 
RegisterJr said:
Your doh is strong, regardless.
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Eh. Doesn't count for much, just a "cool" thing i guess. A strong grip never hurt...which is why i like to train it via pushing doh work.
 
11/24/15 Hyper block w6 make up accessory from yesterday

-INC DB BP ss/ Cable low row:
55x6/80x10 wu
70x6/100x10 wu
85x6/120x10 wu
100x4x6/140x4x10

-Bw dips ss/ SA lat row:
15/130x10
12/130x10
12/130x10
10/130x10
10/130x10

-Banded glute-hams:
Double monster mini x2x12

Weight this AM was 240.

Happy i made that up. Unsure if i'm going to lift tomorrow after work or Thursday morning with my little brother when i get back home for Thanksgiving. If I don't update until after that...everybody have a happy Thanksgiving. I can't wait to eat and watch football with my pops, mom, and brother. Favorite holiday probably.
 
Happy thanksgiving!
 
liftandswim said:
Gonna be adding weight to those dips soon! How's the pec?
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I was gonna post that up in your log when i saw your weighted dips. My goal was to be able to hit 5x10+ and then start adding weight. So yup, after the deload they're coming up!

And ya know, i felt it getting VERY mildly irritated during the first set or two of dips. I was half tempted to just not push it since i have bp today or tomorrow but it was so mild i thought i could just push through it without making it any worse. It wasnt a pain like before...just weird...like a little grabbing feeling at the lateral edge about halfway between the delt and the nipple. Which is the same spot the pain was in.

I dunno. Ill keep an eye on it. It didnt hurt during inclines and isn't hurting today so maybe just that deep stretch is what it doesn't like.
 
Happy Thanksgiving to all my AM peoples. Gonna get my benching in downstairs in our basement. I may have to figure out some accessory stuff. I dont have really any of the equipment i typically use.
 
jswain34 said:
Happy Thanksgiving to all my AM peoples. Gonna get my benching in downstairs in our basement. I may have to figure out some accessory stuff. I dont have really any of the equipment i typically use.
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Bench, CGBP, wide grip, spoto, skullcrushers, curls. Boom. Now bar, one bench
 
herderdude said:
Bench, CGBP, wide grip, spoto, skullcrushers, curls. Boom. Now bar, one bench
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liftandswim said:
And rows. If you're up for it. Happy thanksgiving
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Yup. Think i'm gonna bench, rdl, bb row, lat pulldowns on my dad's bowflex that i forgot he had, skull crushers, laterals, and maybe throw in some curls for my brother's enjoyment.
 
Scrapping that. Going rogue. Cant do lower stuff down here.
 
Quick update so I don't forget what we did.

Cube rep bp block 3b
270x3x5
Way harder than it should've been. Oh well, got the sets and reps.

Cgbp 4x12

Wide grip Bb rows 4x @9 didnt even count. We just did the same weight and went of rpe. Probably somewhere between 4x12-20

Dec rolling tri ext ss/ seated bowflex curls
3x15 / 3x10

Short. Time to watch football, grub, have a few beers with the fam.
 
Strong bench man. Happy Thanksgiving, and I'm not far behind you on the beer. The game is boring enough.
 
You too man! And yeah that first game was bad. I had calvin on all of my fantasy teams so that's cool lol. The eagles are pretty f'n bad
 
jimbuick said:
I had the eagles D and DeMarco on mine.

And Tony Romo.


Good thing I already clinched a playoff spot.
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Lol...that's a rough day. Probably a negative total between the 3 id guess?
 
So there was a mix up at work today and I ended up getting called in til 9. I may get out early but the gym closes at 9 so i might have to move today to tomorrow and Saturday to Sunday. Next week is a deload anyway so I'm not too concerned about it.
 
jswain34 said:
So there was a mix up at work today and I ended up getting called in til 9. I may get out early but the gym closes at 9 so i might have to move today to tomorrow and Saturday to Sunday. Next week is a deload anyway so I'm not too concerned about it.
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Make it work. Or get a side 24/7 gym membership. Lol. One thing I love about Obb is its 24/7
 
SweetLou321 said:
Make it work. Or get a side 24/7 gym membership. Lol. One thing I love about Obb is its 24/7
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I already pay 50 a month for my gym, thats enough for me lol. That's the only thing i dont like about my gym. Close at 9 every weekday, 6 on Saturday, 1 on Sunday. I'll make it happen. Squats tomorrow and op Sunday.
 
jswain34 said:
I already pay 50 a month for my gym, thats enough for me lol. That's the only thing i dont like about my gym. Close at 9 every weekday, 6 on Saturday, 1 on Sunday. I'll make it happen. Squats tomorrow and op Sunday.
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I feel ya. I use to pay that for similar hrs. Now I pay 30 for 24/7. Its hard for me to give up the availability. I'll have 2 memberships when I move.
 
SweetLou321 said:
I feel ya. I use to pay that for similar hrs. Now I pay 30 for 24/7. Its hard for me to give up the availability. I'll have 2 memberships when I move.
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Yeah 30 for a 24/7 with powerlifting stuff is unheard of. The only 24h gym around here is absolutely terrible and all the way across town. Im surprised there isn't at least one more. All we have is LA Fit (old gym, 30/mo), fitness advantage (24h, 30$/mo), jakked (my gym - 40 for basic membership and 50 for full access to powerlifting/strongman rooms/equipt).

I would be fine with it not being 24h if it was like 5-11 every weekday, 9 is just kinda early. Maybe 6-8 on sat and 6-5 on sun.
 
jswain34 said:
Yeah 30 for a 24/7 with powerlifting stuff is unheard of. The only 24h gym around here is absolutely terrible and all the way across town. Im surprised there isn't at least one more. All we have is LA Fit (old gym, 30/mo), fitness advantage (24h, 30$/mo), jakked (my gym - 40 for basic membership and 50 for full access to powerlifting/strongman rooms/equipt).

I would be fine with it not being 24h if it was like 5-11 every weekday, 9 is just kinda early. Maybe 6-8 on sat and 6-5 on sun.
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Yeah Schwab is a good guy. But the market here is saturated so to be competitive he has to offer it this way.

9 is brutally early. Yikes.
 
SweetLou321 said:
Yeah Schwab is a good guy. But the market here is saturated so to be competitive he has to offer it this way.

9 is brutally early. Yikes.
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Yeah, it's not that bad, I guess. I usually just go in the mornings on days i know i wont be able to get in after work. It all depends on what shift im scheduled.

And you're lucky there, the only other really local PL gym is Barbell Central (Lilliebridge's gym).
 
jswain34 said:
Yeah, it's not that bad, I guess. I usually just go in the mornings on days i know i wont be able to get in after work. It all depends on what shift im scheduled.

And you're lucky there, the only other really local PL gym is Barbell Central (Lilliebridge's gym).
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Is that far from you?
 
Barbell? Probably a 15-20 min drive. Not far at all. My gym is about 8-10 mins.
 
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