Jswain's training log for powerlifting

Pause goblet squats with band around knees. Squat to depth. Release and engage hips by abduction 8-10 time in the whole, then half squat up and pause, hit the hole again and pause, then fire up. Do that a few times after the first set of abductions. You will be firing hard and where you need it. The bottom of your squat.

Pause goblet band around knees.
Squat down to depth and pause
8-10 abduction
8-10 pause at all points 1 and 1/2 squats.
 
Just about finished my warmup now. Came in to check one last time. Glad i did. Gonna hit them now. Thanks.
 
SweetLou321 said:
Pause goblet squats with band around knees. Squat to depth. Release and engage hips by abduction 8-10 time in the whole, then half squat up and pause, hit the hole again and pause, then fire up. Do that a few times after the first set of abductions. You will be firing hard and where you need it. The bottom of your squat.

Pause goblet band around knees.
Squat down to depth and pause
8-10 abduction
8-10 pause at all points 1 and 1/2 squats.
Click to expand...

Similar to what I do really, this BSS and some mini band hip work gets me going good!
 
Well. Squats felt better than that have in quite a while. Like since meet prep. Best high bar session by far. Way more pop out of the hole. Albeit it was only with 275, but i still think it helped to wake those fckers up quite a bit.
 
12/11 Hyper block 2 w1 d3

Warmup:
-foam roll quads/hams/adductors/lats/upper back
-5 min forward sled drag with 45lb plate w/ hip circle just above knees
-monster walks (1 fw down, 1 bw back)
-clams: 1x15
-facepulls 2x15
-1/2 kneeling band pallof: 2 sets 10s extended lever interval 3s short lever interval.
-lou's goblet squat as described above

^now thats a damn warmup.

-high bar squat w/ buffalo bar:
+olys, +rehband sleeves
70x5
120x5
160x5
210x5
245x5 (+loose belt)
275x3x12 (+tight belt)

As noted before. This was the best high bar session ive had. Much better pop out of the hole.

-the talker from work caught hold of me again and talked to me for 20 minutes despite me literally trying to walk away from her multiple times.

-barbell front squat:
+olys
260x3x5 (+belt)
(Program called for 260x3x6-8 but i just cut down the reps and upped a set to get in the volume).

-Carter RDL:
135x2x10
225x10
275x10 (+belt)
300x10 (7doh; 3 hk)
300x2x10 (+straps)

I was supposed to hit some tbars and GH raises but the gym was closing...and 100% honest i was cashed. Think that illness shīt is lingering just a tad.

That's really not that much total work...so I'm really gonna have to try and work on my work capacity on this day. Squats suck the life out of me.

I liked the carter rdls...it allowed me to work on my pull form off the critiques that you guys gave me Monday. Hopefully there'll be a difference come next Monday.

Thats it, thanks for the help on the warmup stuff today guys.
 
jswain34 said:
12/11 Hyper block 2 w1 d3

Warmup:
-foam roll quads/hams/adductors/lats/upper back
-5 min forward sled drag with 45lb plate w/ hip circle just above knees
-monster walks (1 fw down, 1 bw back)
-clams: 1x15
-facepulls 2x15
-1/2 kneeling band pallof: 2 sets 10s extended lever interval 3s short lever interval.
-lou's goblet squat as described above

^now thats a damn warmup.

-high bar squat w/ buffalo bar:
+olys, +rehband sleeves
70x5
120x5
160x5
210x5
245x5 (+loose belt)
275x3x12 (+tight belt)

As noted before. This was the best high bar session ive had. Much better pop out of the hole.

-the talker from work caught hold of me again and talked to me for 20 minutes despite me literally trying to walk away from her multiple times.

-barbell front squat:
+olys
260x3x5 (+belt)
(Program called for 260x3x6-8 but i just cut down the reps and upped a set to get in the volume).

-Carter RDL:
135x2x10
225x10
275x10 (+belt)
300x10 (7doh; 3 hk)
300x2x10 (+straps)

I was supposed to hit some tbars and GH raises but the gym was closing...and 100% honest i was cashed. Think that illness shīt is lingering just a tad.

That's really not that much total work...so I'm really gonna have to try and work on my work capacity on this day. Squats suck the life out of me.

I liked the carter rdls...it allowed me to work on my pull form off the critiques that you guys gave me Monday. Hopefully there'll be a difference come next Monday.

Thats it, thanks for the help on the warmup stuff today guys.
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Lower body work always drains me too. Squat is the worst if them all. I start squats on both days too. Sucks.
 
SweetLou321 said:
Lower body work always drains me too. Squat is the worst if them all. I start squats on both days too. Sucks.
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I mean i do quite a bit of accessory stuff after deads and rack pulls on monday. But man, after squats I'm just done.
 
Still a great session!

And I hear ya guys. Some days I just want to quit after squatting. Leaves me gassed. Especially on days I'm hitting a full body workout.
 
liftandswim said:
Still a great session!

And I hear ya guys. Some days I just want to quit after squatting. Leaves me gassed. Especially on days I'm hitting a full body workout.
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Thanks Ian. Im happy with the way squats went...thats for sure. But, I'm never completely happy. There's always something I find a fault with. Kinda good and bad at the same time I suppose.
 
jswain34 said:
Thanks Ian. Im happy with the way squats went...thats for sure. But, I'm never completely happy. There's always something I find a fault with. Kinda good and bad at the same time I suppose.
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Content but never satisfied. That's how you gotta look at it, man.
 
Lower is tough for me, and I lean on the low side of volume in general. But illnes really drags things down several notches. Last couple sessions were a joke for me
 
Never seen this bar before. Kinda cool. Dunno how much it'd help over a bar with a neutral grip but cook nevertheless.

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liftandswim said:
Still a great session!

And I hear ya guys. Some days I just want to quit after squatting. Leaves me gassed. Especially on days I'm hitting a full body workout.
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Ain't this the truth. Some days it's a struggle finishing just the main work haha
 
After I wrote that I'm laying here after 6 sets of squats with my 6th set of dl on deck.....

Working with rpe makes you sometimes want to call something @9 so it's over
 
bolt10 said:
After I wrote that I'm laying here after 6 sets of squats with my 6th set of dl on deck.....

Working with rpe makes you sometimes want to call something @9 so it's over
Click to expand...

Lol, aint that the truth. I remember that feeling very well
 
jswain34 said:
Never seen this bar before. Kinda cool. Dunno how much it'd help over a bar with a neutral grip but cook nevertheless.

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Click to expand...

Looks very wrist friendly.
 
There were some sponsored athletes from NFP (New Found Power) at my gym today. Never heard of them before today but they were some pretty strong dudes. One of them was seated overhead pressing 350 for reps. Saw another one work up to mid 5s on conventional deads beltless for reps. That was just want i saw glancing over when i was warming up. They were passing out a bunch of samples too so thats cool, ill try free protein and pre workout any day.
 
Nothing wrong with freebies at all.
 
12/12 Hyper block 2 w1d4

-warmup
Banded external rotations
Sledgehammer swings
Random band work to get shoulders warmed up

-Strict overhead press
45x5
95x5
115x5
123x3
135x5
155x5
180x5+ (x6; miss rep pr by 1.)

-CGBP (5x10-12) ring on the knurl.
135x12 wu
185x12
185x12
185x10 Larsen + 2 feet down
185x8+2 after 10s rest pause
185x8+2 after 10a rest pause

-Bil Leg extensions machine w soft *******s:
112.5x3x20 just to get some blood flow headed in there. They were a little sore today.

By the time that was done i had done 16x5 pullups (80 total: +5 from last week)
Pronated wide grip: 5 sets
Neutral neutral grip: 6 sets
Supinated close grip: 5 sets

^is that a stupid way to progress it? By adding a set weekly until i hit 20 then going to sets of 6 and dropping back down to 15 sets then working up again?

-That shoulder complex from the AM article that i did last week
1 set w/ 25s
2 sets w/ 20s

-chest fly machine ss/
120x3x12/ spider curl: 30x3x12
120x2x12/ lateral raises: 20x2x12

-reverse fly machine ss/ bent over overhead tri extensions:
45x30/100x12
60x30/110x12
60x30/110x12
60x30/110x12

Got a little bro in the later stages there. Hope some of this hyper **** pays off.
 
This guy was at the push pull i did last summer. Pretty cool ass dude too. He's been working on trying to get an apeman sponsorship.

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I think that's a perfect way to progress your pull-ups. Easier than forcing crappy half reps when you're not really ready for them.

That dude has some pretty melodramatic hashtags, but that was a great deadlift.
 
Hyde said:
I think that's a perfect way to progress your pull-ups. Easier than forcing crappy half reps when you're not really ready for them.

That dude has some pretty melodramatic hashtags, but that was a great deadlift.
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Cool. I thought the same thing...just trying to increase total volume over time and that seemed like an easy way for me to progress them long term.

Lol honestly I didnt even read the hashtags til you mentioned that...and yeah. His usual # is #chubbylesbianfingers.
 
That is a crazy hashtag. When I was doing the Monolith program I progressed them that way and saw tremendous increases in chin volume. And I swear it improved my upper back in that short time. 2 times a week constantly pushing total volume for a month.
 
I never read hashtags. They annoy me.
 
Alright. So pre workout update on how this block is apparently going. In the last 2 weeks I've had 4+ people comment on the gainz (lol).

1. Guy at work goes "dude do you just live at the gym? Every time i see you you look bigger and bigger"

2. Girl from work sees me at the bar when we go out with some coworkers. I take off my jacket and she says "holy crap you're jacked. I haven't seen you in a while".

3. Girlfriend's friends were making comments on Saturday.

4. Girlfriend told me my arms look a lot bigger. Also told me in getting a gut and i need to loose it by this summer .

5. Today one of the guys from the power team that i actually talk to asked me what ive been doing because "it looks like you've put on a lot of muscle".

That being said, I havent really noticed. But i also think other people notice easier than i do myself so whatever. At least someone thinks this hypertrophy business is working.
 
12/14 Hyper Block #2 week 2 day 1

Bw measured before dips: 245.8lb

Same warmup as squat day, minus the 5 min sled drag. One of the Pts was training a client in the turf room.

-Cube rep deadlift (conv) block 2a:
135x5
225x5
315x5
365x2x3 (videos of both)
395x8 (4doh, 4wk mix, video)
395x8 (4doh, 4wk mix, video)
395x8 (1doh, 7str mix, no vid)

-rack pulls 1" below knee:
415x8
445x8 doh
445x8 +3 shrugs (...too heavy) (+straps)

-inc db bp ss/ cable low row w/o body English & pronated wide grip
60x8 / 80x10
75x8 / 100x10
90x4x8 / 110x3x10
---------/ 110x15 + 5 w/ body English added

^need to go up on those rows.

-Dips ss/ lat pulldown (wide, pronated grip)
Bwx5 / 100x12
+45x5 / 120x12
+70x5 / 120x12
+90x5 / 120x12
+100x5 / 120x12

^couldnt quite get ya, swim

-Dips ss/ Off-set farmers carries (160 one side / 120 other side)
+45x4x8 / 4x1 down back (walk down, switch which hand had heavy/light load, walk back).

365x3 warmup set #1
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365x3 warmup set #2
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395x8 set #1
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395x8 set #2
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I was trying to go off that leeman set up video reg dropped in here. My hips still shoot up a bit...but I think it's improved some from last week. I just feel like I'm locking myself up somewhere in conventionals. Can't find a start position that seems to work. I was playing around with stance width and foot angle and the one that seems to work best for me so far is the Sean style with the heels nearly touching. Let's me use my hips a tad more and also helps me not crush my balls between my legs like I do on other set ups lol. I'd love to hear what you guys see in terms of things improved from last week and things not improved. I feel that my hips aren't shooting up as bad, I started a bit lower, and some reps I wedged into the bar a tad better. I don't think I arched into lock out as hard either...but sometimes outside eyes are way better.
 
You're up like 10-15 lbs over last few months right? You get bigger you look more jacked in clothes. Get leaner and you look bigger naked. It's the yin/yang of the meathead universe lol
 
Hyde said:
You're up like 10-15 lbs over last few months right? You get bigger you look more jacked in clothes. Get leaner and you look bigger naked. It's the yin/yang of the meathead universe lol
Click to expand...

There ya go lol. The meathead science. Makes sense.
 
That's a lot of work, J. You move PLENTY weight even though It looks to me like you're not built all that well for conventional. But we can still maximize what we have. Try to keep your trunk in more of a column, looks like your butt winks at the bottom. If I'm right, you'll be able to use your hips better and drive that sucka off the floor.

Other thing is try to lead with your back and you'll keep your hips down. Watch an Andy Bolton clip and you'll see what I mean. It doesn't have to be that crazy, but if you get your upper body headed in that direction just a millisecond before leg drive, your hips won't shoot up, they'll transfer force into the bar.
 
I watched this 20 min or so vid of Bolton in a red shirt on YouTube discussing his deadlift philosophy as he warmed up to a top single over 800lbs. You can barely understand his British garble but there are a LOT of little nuggets of wisdom laced through it if you're willing to pan for gold. Would recommend.
 
herderdude said:
That's a lot of work, J. You move PLENTY weight even though It looks to me like you're not built all that well for conventional. But we can still maximize what we have. Try to keep your trunk in more of a column, looks like your butt winks at the bottom. If I'm right, you'll be able to use your hips better and drive that sucka off the floor.

Other thing is try to lead with your back and you'll keep your hips down. Watch an Andy Bolton clip and you'll see what I mean. It doesn't have to be that crazy, but if you get your upper body headed in that direction just a millisecond before leg drive, your hips won't shoot up, they'll transfer force into the bar.
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I am trying to figure out if i always deadlifted this ****ty or not. Makes sense how i screwed my low back up pulling AMRAPS like this. I am 100000% more comfortable pulling sumo, that's for certain.

Any tips on trying to keep myself in a column? I've always had a butt wink problem on conventionals and when i tried to squat narrower. It just kinda seems to happen when i get to a certain depth with my negs so narrow.

I'll look up some Bolton vids for that cue. Thanks Herder.
 
Hyde said:
I watched this 20 min or so vid of Bolton in a red shirt on YouTube discussing his deadlift philosophy as he warmed up to a top single over 800lbs. You can barely understand his British garble but there are a LOT of little nuggets of wisdom laced through it if you're willing to pan for gold. Would recommend.
Click to expand...

I'll search for this one. Thanks
 
Hyde said:
That is a crazy hashtag. When I was doing the Monolith program I progressed them that way and saw tremendous increases in chin volume. And I swear it improved my upper back in that short time. 2 times a week constantly pushing total volume for a month.
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I use to do this on 5/3/1. I ended that program with 50 chins, 5x10 rows, 100 reps of pullaparts 2x a week by the end. Now I just split up my upper back work to all 4 days instead of just two days.
 
What herder said. Have you watched the duffin seriest on bracing?

Also
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Watch this leeman bid. Notice how when he sets up the bar comes off the ground with lighter weights before he pulls? That's the wedge you need. 405 and below will pop before I pull if I do this right with a proper brace. It looks like a pause pull when people watch me pull.
 
Kinda sounds like your hip anthropometry, could be wrong. Did you catch my video on Thomas's log? That has some things that I've discovered in my time. You might just have to start with your hips higher.
 
SweetLou321 said:
What herder said. Have you watched the duffin seriest on bracing?

Also
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Watch this leeman bid. Notice how when he sets up the bar comes off the ground with lighter weights before he pulls? That's the wedge you need. 405 and below will pop before I pull if I do this right with a proper brace. It looks like a pause pull when people watch me pull.
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I have seen the duffin series, but I'll watch it again..could probably use a refresher anyway. And got it in terms of the wedge, basically what i am talking about when i say "jamming my hips into the bar" on sumos. Same thing?

herderdude said:
Kinda sounds like your hip anthropometry, could be wrong. Did you catch my video on Thomas's log? That has some things that I've discovered in my time. You might just have to start with your hips higher.
Click to expand...

That's what i was thinking too (hip anthropometry), but i also think my lack of mobility in my hips also makes it worse than it should be. I remember seeing that video, ill go back and find it tonight and watch it.
 
jswain34 said:
I have seen the duffin series, but I'll watch it again..could probably use a refresher anyway. And got it in terms of the wedge, basically what i am talking about when i say "jamming my hips into the bar" on sumos. Same thing?

That's what i was thinking too (hip anthropometry), but i also think my lack of mobility in my hips also makes it appear worse than it should be. I remember seeing that video, ill go back and find it tonight and watch it.
Click to expand...

Yes that is similar with the wedge. I'd say the only other cue is set your hips where you want them, not around the bar, let the bar move around you. If that makes sense?
 
SweetLou321 said:
Yes that is similar with the wedge. I'd say the only other cue is set your hips where you want them, not around the bar, let the bar move around you. If that makes sense?
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Makes sense. Same cues for sumo, i just have to find where i want them in conv again.
 
Video saved for watching at a better time.

What do I search for the Duffin series? Duffin deadlift series?
 
Workout in the books.

Bench sets:
260x2x8
260x5

^hit an absolute wall on that last set.

Full update tomorrow on my lunch break. Have a good one ya guys. Gf is cooking up a bunch of grub right now and she's gonna make some monkey bread. Cals wont be an issue tonight.
 
12/16 Hyper block 2 w2d2

-cube bench (2-3 x 4-8 @260):
45x5
95x5
135x5
185x5
225x5
245x5
260x2x8 (@7.5,@8.5)
260x5 (@10)
^like i noted before. I just hit a wall on that 3rd set. I think i may have rushed my rest going into that set, but it shouldn't of caused a 3+ rep drop in performance.

BSS SS/ half kneeling SA lat row:
70x3x8/110x5x10

SHORT LEVER Tbar row ss/ banded GHR:
180x10 / double monster mini x12
230x10 / " "
250x2x10 / " "
230x10 / ------

Bent over overhead tri ext ss/ facepulls:
110x10 / 50x15 standing
120x3x10 / 50x3x15 seated (saw these in someones log, i like them a lot. Helps me keep the tspine neutral)

Thats it. That last set on bench kinda pissed me off. I was working on those cues you guys gave me last week, still a work in progress.
 
I dunno what your maxes are, but that looks heavy to me.
 
RegisterJr said:
I dunno what your maxes are, but that looks heavy to me.
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For bench? I had it set at 330 for my meet max so my training max was ~95% of that. That was for my first cube block and i added 5lbs per "round". So my second week of my hyper block wouldve been 2-3x4-8@245.
 
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