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Jswain's training log for powerlifting

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My gym is closed tomorrow and i work 11-8. I donno what im gonna do to try and get in squats. Cant wait for the new year to get back on a consistent schedule.
 
Ha Im saying that I'm not gonna train tomorrow and am gonna have to figure out how go get them in this weekend. I'm going home to IN and my grandparents are there who I haven't seen in quite a while. I've just been missing too many sessions lately.
 
fast lift today. Not much work done but at least it's something. In and out in an hour 15 including warmup.

High bar sq w/ buffalo bar:
335x3x5 (@6, 7, 6))

Ssb Sq:
315xAMRAP: x8, wanted more than that.
250x4x8 (first 5 of each set w/ 3ct pause in the hole, next 3 just regular)

Those were ss/ w/ band pushdowns:
Blue iron woody (similar to pro lights) x4x12

Thats it. Ssb was beating my ass today. I was out of breath after like 4 reps. Getting out of shape. Officially between holes in my belt. I only have 1 hole left so im gonna have to loose a little of my gut soon.

Now off go drive to IN to see my family for xmas. Grabdparents even drove out from East Liverpool, OH so I'm excited to see them. Its been quite a while.

Oh yeah, my quadriceps tendons were buggin me a bit on ssb squats. It was a sharp pain occasionally as i was coming out of the hole. It seemed to occur less frequently when i brought my stance in a tad. My knees weren't caving so I'm not sure what it was. Maybe bc i rushed my usual warmup.
 
Duramaxhd said:
Kicked my ass today too, same exact thing out of breath by 4th rep wtf I'm too fat now
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Ha yeah, it sucked man. I was just like holy **** im out of shape.
 
Speaking of which, i just weighed myself and i weigh 250.8lb. I've officially met my weight goal so now its time to lose about 10lb of fat over the first 3 months of the new year. That'll put me in good shape to maybe do a comp in early april that a lot of the guys from the gym are doing.
 
jswain34 said:
Speaking of which, i just weighed myself and i weigh 250.8lb. I've officially met my weight goal so now its time to lose about 10lb of fat over the first 3 months of the new year. That'll put me in good shape to maybe do a comp in early april that a lot of the guys from the gym are doing.
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Orrrr you could get fat and become a 308. Just sayin'
 
Hyde said:
Orrrr you could get fat and become a 308. Just sayin'
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Only if i ever got on the sauce lol. Thats the only way i wouldnt be like 25% body fat.
 
12/28 Hyper Block #2 w4d1

-Cube rep DL (block 1b)
3x8-12 @ 355

135x5
225x5
275x5
+strap right hand
315x5
+belt
355x12 (video)
355x13 (video) accidentally did an extra
355x12

^pulls weren't as good as i thought they were. I think theyve improved since that first week, but I'm still not going back with my upper back off the floor. I do think my hips are more active with this wider stance though, I'm able to push them through a lot harder at lock-out.

-Rack pulls ss/ weighted pushups w/ pushup handles
+belt, strap right hand
405x6 / +17lb weighted vest x12
455x6 / +45lb bumper plate on upper back x12
455x6 +45lb " " x12

-seated cable row w/ wide, pronated grip
80x12 / +45lb " "x12 push up
100x10 / +45lb " " x8 + 4 bw
120x4x10 ss OHD BO tri rope ext: 110x3x10

Hand is continuing to improve. I may be able to press with the axle bar Wednesday if im lucky.
 
Videos:

315x5 final warmup:
Invalid Link Removed

Set #1:
Invalid Link Removed

Set #2:
Invalid Link Removed
 
Keep in mind, a lot of big pullers look like they're ****ting the bed when they pull. Not everyone is going to look smooth like Mike T. Obviously there's always room for improvement, but I think you're doing well.
 
Just got to wifi to watch vids. Looked ok to me too, and huge props for you pulling with that hand even with a strap
 
liftandswim said:
Keep in mind, a lot of big pullers look like they're ****ting the bed when they pull. Not everyone is going to look smooth like Mike T. Obviously there's always room for improvement, but I think you're doing well.
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Thanks man. I think widening out my stance a tad may be a game changer. I just need to work on pulling back vs up off the floor and leading with my upper back vs hips and i think i should be alright. I'm glad i decided to go conventional for 6 weeks.
 
RegisterJr said:
Just got to wifi to watch vids. Looked ok to me too, and huge props for you pulling with that hand even with a strap
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It's getting a lot better (hand). Last week was way worse, with the strap I didn't even really notice it today. I didn't even have to use a strap on my accessory stuff today either. I just wish pressing was a go so i could do that RTS thing.
 
jswain34 said:
Thanks man. I think widening out my stance a tad may be a game changer. I just need to work on pulling back vs up off the floor and leading with my upper back vs hips and i think i should be alright. I'm glad i decided to go conventional for 6 weeks.
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I hear ya. I'm working on that too. And yeah, conventional should pay dividends
 
jswain34 said:
It's getting a lot better (hand). Last week was way worse, with the strap I didn't even really notice it today. I didn't even have to use a strap on my accessory stuff today either. I just wish pressing was a go so i could do that RTS thing.
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Sign up and do the workouts when you're healed.
 
liftandswim said:
Sign up and do the workouts when you're healed.
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Hmm..i wonder how that'd work. I thinn he said it started 1/4 and data collection was on 2/8. Ill try and get into contact with somebody to see what they say.
 
Hmm so I just signed up in that link. I'm supposed to get an email and hopefully i can just respond to that and ask them.
 
jswain34 said:
Hmm so I just signed up in that link. I'm supposed to get an email and hopefully i can just respond to that and ask them.
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I mean ya gotta figure they're only going to get a certain percentage of people to respond anyway. That's how any study is. People sign up and you never hear from them again
 
Good point. We'll see what happens.
 
jswain34 said:
Only if i ever got on the sauce lol. Thats the only way i wouldnt be like 25% body fat.
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Dude I'm 25% almost probably at 238-9 right now. I mean I'm not on anything but I have been before and it's not add 60lbs of lbm kind of magic. Unless we're talking lilliebridge type doses I suppose. When you've gotta cook your own gear to afford it, you're moving through some serious oil.

You're hyperextending at the top of every pull a tad. Nothing wild but it's unnecessary. I focus on pushing my hips through to meet the bar. If I do that, everything else seems to fall into place.
 
I hear ya. I dont know i just dont see how its beneficial to be that high of a bf. If i end up being 308 some day but still in decent shape then so be it. But, kinda like what dmax posted in his log today...the guy with the most lbm in the weight class has an advantage.

Not to mention how bad it is for general health.

Edit: and thanks for mentioning that in regard to my pull. Ill try to lock my anterior core down better. I've always had a bit of an issue with hyperextending at lock out.
 
jswain34 said:
I hear ya. I dont know i just dont see how its beneficial to be that high of a bf. If i end up being 308 some day but still in decent shape then so be it. But, kinda like what dmax posted in his log today...the guy with the most lbm in the weight class has an advantage.

Not to mention how bad it is for general health.

Edit: and thanks for mentioning that in regard to my pull. Ill try to lock my anterior core down better. I've always had a bit of an issue with hyperextending at lock out.
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Honestly it comes down to what you want out of the sport. I compete to drive my personal progress. Who you beat just depends on who showed up that day. I think holding yourself accountable to keep from getting sloppy is entirely admirable, and it's only going to help you total elite for your class, but Dan Green is going to out-total me even if I was at 308 likely.
 
20-25% isn't really that high in America btw; most people grossly underestimate their bf it seems. People talking about 10-11% are often 16-17 lol
 
Hyde said:
Honestly it comes down to what you want out of the sport. I compete to drive my personal progress. Who you beat just depends on who showed up that day. I think holding yourself accountable to keep from getting sloppy is entirely admirable, and it's only going to help you total elite for your class, but Dan Green is going to out-total me even if I was at 308 likely.
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I agree with "who you beat just depends on who shows up that day" 100%. But an elite total is a huge step in the sport and still gives you a great chance to beat anyone that shows up that day, save the top 3% of lifters in the sport. And I know you were just using that as an example, but dan green probably has damn near as much lbm as a 308 would at 15-20% bf.

Hyde said:
20-25% isn't really that high in America btw; most people grossly underestimate their bf it seems. People talking about 10-11% are often 16-17 lol
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Oh, trust me, I know. I work in the ER and i see several super morbidly obese people everyday. Occasionally people are upwards of 500-600lb.

But just cuz 20-25% isn't that high in America still doesn't make it okay for your health.
 
Another change of plans that will effect the normal lifting schedule. The girlfriend and i are taking a short notice trip to Colorado for new years. Leaving tomorrow morning at 2am. I'm going to find a gym out there and get some kind of work in at least twice, maybe 3x if im lucky and the prices aren't stupid for a day pass. I've pretty much had 3 straight weeks of light training so its gonna be nice to get back at it come New Year.
 
liftandswim said:
This period of light training could do ya well. Get your body healed and ready to get fuked up again lol
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Thats what I'm hoping for! Everything feels great except for my fckn hand. But that's my own dumb fault.
 
Been to Colorado for work and pleasure several times and it's usually extremely to find a gym anywhere people live. Very active population. I like it there but I always miss the green so I doubt I could ever live there. Pack some Chapstick.
 
Hyde said:
Been to Colorado for work and pleasure several times and it's usually extremely to find a gym anywhere people live. Very active population. I like it there but I always miss the green so I doubt I could ever live there. Pack some Chapstick.
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Yeah i google searched it and there seemed to be a boatload in Boulder. Maybe I'll squat at the xfit gym...
 
jswain34 said:
Yeah i google searched it and there seemed to be a boatload in Boulder. Maybe I'll squat at the xfit gym...
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Tons of gyms around there. Jealous you get to go out there, was out this summer and want to go back again soon.
 
bolt10 said:
Tons of gyms around there. Jealous you get to go out there, was out this summer and want to go back again soon.
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I've always wanted to go out there but just never had the chance. My cousin lives out there too so it'll be cool to see him. I always wanted to live out west that way, even if its not in CO. Just not CA...at least southern. Oregon or Washington maybe. One thing i can say is I'm really not looking forward to this 15hr drive coming my way in 4 hrs.

Where you located at bolt?
 
As a guy who just took an 11PM to 5AM trip home from Baltimore after a 6am to 12PM trip out on Monday, I feel ya.
 
herderdude said:
As a guy who just took an 11PM to 5AM trip home from Baltimore after a 6am to 12PM trip out on Monday, I feel ya.
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Pshh. That's rough man. That's the time yo be on the roads though...no traffic. I'm just finally starting to hit some.
 
jswain34 said:
Pshh. That's rough man. That's the time yo be on the roads though...no traffic. I'm just finally starting to hit some.
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I rolled through from Houston to Livingston, NJ not that long ago. Then NJ to Pittsburgh, then to Cincy, then back to Houston.


That whole week after sucked worse than the weekend of driving lol.

So yeah, I feel all of that pain.
 
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