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Jswain's training log for powerlifting

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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Would have been great if I could hang. The busy days before made it hard
 
Safe nye to you fellas. Haven't hit the gym yet..went hiking today. Plan is to go tomorrow for squats.
 
Got my project momentum program for week 1. This looks like it could take me a long while. When i ran the generalized intermediate program those sessions were taking me a while and there were only 3 exercises. With working up on each of them then doing the back down work i was there for quite a while. Here's an example of the program...Monday's prescribed workout.

Squat w/belt x1 @8 Then move to 74%x5x2 (-19%).

2ct Pause Squat x1 @8, x4 @9 plus 2 down sets (load drop)

Competition Raw Bench work up to 68%x5 4 sets

Pin Press (mid range) x1 @8, x4 @9 plus 2 down sets (load drop)

Deadlift w/belt work up to 68%x5 3 sets
 
Duramaxhd said:
Jesus your not kidding you're going to be there a whil
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Thats what I'm sayin lol. Maybe if i work the down sets for the prior exercise with the work up sets with the following exercise it'll knock off a little time, but shît.
 
 
jswain34 said:
Got my project momentum program for week 1. This looks like it could take me a long while. When i ran the generalized intermediate program those sessions were taking me a while and there were only 3 exercises. With working up on each of them then doing the back down work i was there for quite a while. Here's an example of the program...Monday's prescribed workout.

Squat w/belt x1 @8 Then move to 74%x5x2 (-19%).

2ct Pause Squat x1 @8, x4 @9 plus 2 down sets (load drop)

Competition Raw Bench work up to 68%x5 4 sets

Pin Press (mid range) x1 @8, x4 @9 plus 2 down sets (load drop)

Deadlift w/belt work up to 68%x5 3 sets
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****
 
I could probably do the comp benching and deadlifts with each other.

So itd go:
1st - squat w/ belt
2nd - pause squats w/ buffalo or ssb (belt less)
3 - comp bp and dl w/ belt
4. Pin press.

That way it'd cut a little time down. Also, being that the pause squats are beltless will cut some time off too considering i cant brace for **** without my belt on squats and my strength suffers quite a bit from that.
 
Duramaxhd said:
Text that to one of my training partners and he said "yea **** that "lol
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Lol that's just day 1. There are 4 other days just like it. Squatting all 4 days. + one gpp day.

Duramaxhd said:
If I wasn't working I'd definitely be up for it thou
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I definitely want to do it but jesus i really dont wanna be in the gym for 3 hrs every time i go.
 
Heres the entire first week just so you guys can see. Whats the difference if I'm gonna log it anyway.
 
Monday
Squat w/belt x1 @8 Then move to 74%x5x2 (-19%).
2ct Pause Squat x1 @8, x4 @9 plus 2 down sets (load drop)
Competition Raw Bench work up to 68%x5 4 sets
Pin Press (mid range) x1 @8, x4 @9 plus 2 down sets (load drop)
Deadlift w/belt work up to 68%x5 3 sets

Tuesday
Squat w/belt work up to 68%x5 3 sets
Competition Raw Bench work up to 68%x5 4 sets
Close Grip Bench x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)
Deadlift w/belt x1 @8 Then move to 74%x5x2 (-19%).
Rack Pull (mid shin) x1 @8, x4 @9 plus 2 down sets (load drop)

Thursday
Squat w/belt work up to 68%x5 3 sets
Front Squat x6 @6, x6 @7, x6 @8 plus 3 down sets (repeat)
Competition Raw Bench x1 @8 Then move to 74%x5x2 (-19%).
8cm Towel Press x1 @8, x4 @9 plus 2 down sets (load drop)
Deadlift w/belt work up to 68%x5 3 sets

Friday
Squat w/belt work up to 68%x5 3 sets
Competition Raw Bench work up to 68%x5 4 sets
Push Press x10 @6, x10 @7, x10 @8 plus 3 down sets (repeat)
Deadlift w/belt work up to 68%x5 3 sets
Snatch Grip SLDL x10 @6, x10 @7, x10 @8 plus 3 down sets (repeat)

GPP
Abs & Rows max volume in 10 minutes (each)
Mobility 10 minutes
Recovery Stimulation 15 minutes
Passive Recovery None
 
Not sure what to do for the towel press. Could i just use an equivalent board height?
 
Bring a towel, roll it up, stuff it under your shirt, bench with it. Towel has a slightly different feel to it than the board.
 
Ya towel forces you to stay tight and not let it sink in, I liked them.


Man despite how much work that looks like I kind of want to do that plan.
 
tyga tyga said:
Stuff it under the shirt, shall call it the Dave Hoff press
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Hahahaha. Dave Hoff presses are actually the best thing going for triceps. Run a mini under the bench attached to both ends of the bar, do eight skullcrushers, eight cgbp pressing toward your feet, then eight more skullcrushers.
 
Hyde said:
Who spec'd this out for you JSwain?
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liftandswim said:
Mike T
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Yup. Thanks swim. Pretty cool...we're all in this facebook group and hes answering questions and stuff on there. Theres a guy that asked what x1@8 would mean...he's got a little reading to do. Mike T mentions training with bands and chains in the article...that kinda threw me off as in the intro he basically said they have very little carryover to raw lifting (he says CWS and dan green agree). Im excited to see how the training progresses from that first week...
 
So. Just a few notes on a couple various areas.

Hand: It's definitely not 100%. Still hurts to really squeeze stuff with my 4th and 5th fingers. And supination against a bar still hurts. Im gonna try and work through it. Its too good of an opportunity to pass up.

General **** from this vacation: I havent done anything. Didnt squat yesterday. I've just been enjoying hanging out with my gf, cousin and his fiancé who live out here 15 mins from Boulder. I've had some great beer and went hiking in the mountains 2 of the 3 full days I've been here. Its okay. Hopefully these last 3 weeks haven't been too fckd where i lost any fitness.

Project momentum: im honestly a little concerned about getting crushed by squatting 4x a week. But i guess thats what rpe is for. It kinda keeps you from getting crushed. I didn't plan my last hyper blocks too well for transitioning into this. I pretty much only did a squat once a week. BSS is questionable for counting imo. Hopefully my time during the generalized intermediate template helped a bit. We'll see.
 
The break will be good. Your body will like the rest. Fitness will be managed by the RPE just like the squatting is. You got this.
 
Good news. Mike T does 5x2 as 2x5. That will cut training time down substantially. Some kid just asked that question. I was assuming it was 5 sets of 2.
 
About to start this 1000 mile drive home. Tired as hell. This one isn't gonna be pretty.
 
jswain34 said:
Good news. Mike T does 5x2 as 2x5. That will cut training time down substantially. Some kid just asked that question. I was assuming it was 5 sets of 2.
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Ya because despite AM arguments that's how it should be written.

I'm sure initially the squatting will be tough, but you'll adapt, just keep that in mind!

Drive safe!
 
bolt10 said:
Ya because despite AM arguments that's how it should be written.

I'm sure initially the squatting will be tough, but you'll adapt, just keep that in mind!

Drive safe!
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You be careful with that mouth of yours!
 
If you're writing it with the weights say 315x5x2 it should mean 315lbs for 2 sets of 5. If you're not including the weight I have no idea why you wouldn't write 2x5 to mean 2 sets of 5
 
Rule if thumb: keep the weight next to the reps. 325x5x2 = 2 sets of 5. 5x2 @ 325 = 5 doubles w/ 325. How bout it.
 
liftandswim said:
If you're writing it with the weights say 315x5x2 it should mean 315lbs for 2 sets of 5. If you're not including the weight I have no idea why you wouldn't write 2x5 to mean 2 sets of 5
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The first is how Lilly does it and man does it screw me up if I rush lol
 
liftandswim said:
If you're writing it with the weights say 315x5x2 it should mean 315lbs for 2 sets of 5. If you're not including the weight I have no idea why you wouldn't write 2x5 to mean 2 sets of 5
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Been writing it this way for 30 years. Hope I've not been wrong that long!
 
Hyde said:
The first is how Lilly does it and man does it screw me up if I rush lol
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Someone really just needs to establish one uniform way so everyone knows how to read everyone else's shît.
 
One more decision i have to make before tomorrow. Am i gonna pull sumo or conventional for this.

Sumo:
-benefits: my comp form

-Possible negative: sumo plus squatting 4x a week has a real chance of completely fckn my hips.

Conventional:

-benefits: mainly save my hips. Also continue to work on the form ive been workin on lately.

Drawbacks: not my comp form.


General note:
-The scheduled gpp day will make me go in for super d hangs and hip mobility. Maybe ankle too if I don't run out of time. That'll be huge i think.

Maybe meet note:
-I'm thinking about a comp early april. I'll have to figure out a transition from late feb til the comp if thats the case. Maybe id just program something similar to the project momentum for a week or 2 then deload and peak.

-but another part of me wants to keep building and not compete til later in the season.
 
SweetLou321 said:
I write it the wrong way but it makes sense in my head lol.
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I do it too. I say "315 for 2 sets of 5" in my head and i write 315x2x5. But i get why it'd be the other way around.
 
liftandswim said:
I think if you pull sumo for 6-8 weeks before your competition you'll be fine.
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For some reason I wanna build my conventional right now anyway so I'm probably just gonna stick it for this too.

Although, If i start thinking my form is faltering under the heavier loads in this program ill switch to sumo without hesitation.
 
I can't survive another discussion of the notation of our logs, men. Two years ago It lasted a week over multiple logs. We can't have another one
 
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