Jswain's training log for powerlifting

herderdude said:
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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That's hilarious. So you guys decided set x rep as the consensus huh?
 
Alright, cool. Conv it will be. I miss sumos, but working some conventional strength for some time will help me no doubt.
 
jswain34 said:
Someone really just needs to establish one uniform way so everyone knows how to read everyone else's shît.
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herderdude said:
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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We need legislation!
 
My hand feels the best it has yet. Thinking I'll be good to press today. Even if i have to use the axle bar itll be better than nothing.
 
herderdude said:
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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It was the Great War of our time.....
 
Proj momentum day 1 in the books. I loved it. I just need to get back to judging rpes. I may have overestimated on my top set in pauses. I was able to press...comp bar on comp bench felt about 10x ****tier than the axle bar did that i used for pin presses. I was planning on using it for both but it was a screwy day so i had to bench with someone and I wasn't gonna make him use the axle. Low bar with flats felt fckn amazing with the exception of my right hip (had a slight pinch in the anterior capsule during the first few sets). The weights were pretty similar to weights i wouldve used for low bar previously, but they felt good...more explosive i may say. I'll have a full update tomorrow during lunch. Busy night. Total gym time was 2.5 hrs..too damn long. But i wasn't able to superset the light work like i was planning.
 
Yeah man. My gf was up my ass like where tf are you. Lol. She texted me telling me she had been at the gym for an hour when i was about to hit my top set on comp squats (we left the apt at the same time). I didn't feel like i was bull****ting around much either. I'll get that time down, im sure of it.
 
Your work-in bench bro will thank you next time you trade sets when you make him use the axle lol. That thing is too nice on the body.
 
herderdude said:
Your work-in bench bro will thank you next time you trade sets when you make him use the axle lol. That thing is too nice on the body.
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I strict pressed w the barbell for the first time in 2 weeks instead of the axle yesterday and it sucked, but both our axles were in use by people who actually compete w them and one was loaded for a junior girl at 110 and the other a guy hitting 335 *srs*
 
Pretty crazy looking program there man. I can't do 2.5 hours in the gym myself. Wish I could. And sets x reps not reps x sets....
 
herderdude said:
Your work-in bench bro will thank you next time you trade sets when you make him use the axle lol. That thing is too nice on the body.
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You're probably right. He was telling me his low back is fckd and he cant squat or deadlift. And also has left biceps tendonitis. Im sure he would take any reduced pain pressing he could get.

Hyde said:
I strict pressed w the barbell for the first time in 2 weeks instead of the axle yesterday and it sucked, but both our axles were in use by people who actually compete w them and one was loaded for a junior girl at 110 and the other a guy hitting 335 *srs*
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I plan on using the axle for push presses this week so I'll finally see what ya mean.

capo180 said:
Pretty crazy looking program there man. I can't do 2.5 hours in the gym myself. Wish I could. And sets x reps not reps x sets....
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Yeah, we'll see how it goes. Definitely a high frequency program. I'm really looking to cut that time down too, i can handle it but i just don't want to be there that long every session.
 
Alright. Here we go. Was planning on logging at lunch, but gf was home and she had other plans .

1/4/16 Proj Momentum w1d1

Comp Squat (low bar)
+buffalo bar
60x8 (+rehband sleeves)
110x8
150x5
200x5
240x5
290x5
330x1
380x1 (+belt)
400x1@8 -> i set the j hooks too high and was fckn struggling to get the damn curved buffalo bar over the hook on the right. With how squats felt before i was planning on going up one more set after this set. But, called it at 8 there.
(-~19%)
330x5x2 (rep x sets)
@5.5-6 both sets.

-Buffalo bar 2ct pause squats:
350x1@8 (+belt)
300x4@7
320x4@8 (was supposed to go to @9, but i miscalculated based off the rpe chart). These will go better next time.
(-5% load drop)
[email protected]
300x4@7

Comp Bp:
+comp bar
95x5
135x5
185x5
225x5x4 (rep x set)

Conv Deadlift:
135x5
225x5
315x5
365x5x3 (rep x set) (+strap on right) (+belt)

Mid range pin press:
+axle bar
65lbx8
155x5
205x5
245x2
275x1@7
285x1@8
[email protected]
(-5% LD)
250x4@6
250x4@7

Notes:
-as mentioned before: total gym time was ~2.5hrs

-squat: i have a feeling that as long as my hips hold up ill set a raw w/o wraps PR during this.

-hand: like mentioned before, pressing with the axle felt a lot better than the comp bar. I dont have to close my hand as much and it distributes the pressure more than the comp bar does. One issue i was having with the comp bar is that since I'm unable to really lock in my wrist with supination against the bar my wrist was caving in toward the radial side. That was putting a lot of unnecessary pressure on the inside of my wrist. Im hoping this thing heals up completely within the next two weeks so i can get some legit pressing in during this.

-like I noted yesterday, i really enjoyed the workout. I had fun doing it. I believe in mike T's programming and agree with a lot of his ideas in terms of variation, skill practice, etc.
 
Same. I'm happy the back to back squat days aren't heavy-> heavy tho. Hips are a bit crankier today.

Light squats, comp bp, cgbp, deads, rack pulls are on deck for tomorrow.
 
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Mike just posted this and said he wanted to make something to help us get through these workouts quicker. I may have been over resting in my early sets.
 
liftandswim said:
Phew. That's a line-up
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Yeah. Gonna really have to stay focused on my bracing on those rack pulls. I know some people find a difference between rack pulls and block pulls. Anyone in here have a preference toward block pulls?
 
jswain34 said:
Yeah. Gonna really have to stay focused on my bracing on those rack pulls. I know some people find a difference between rack pulls and block pulls. Anyone in here have a preference toward block pulls?
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Block pulls mirror the competition pull more IMO. You've got the slack to pull out and what not. But I think that's the point with rack pulls. Make the bar dead as hell on the pins and make that starting position that much harder to maintain.
 
Hmm. Im probably gonna do blocks instead. Bar at midshin.
 
What Ian said. As written. Rack pulls aren't bad, you have to get crazy tight before the weight will move. Great teaching tool. I like to do rack pulls against doubled bands.
 
jswain34 said:
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Mike just posted this and said he wanted to make something to help us get through these workouts quicker. I may have been over resting in my early sets.
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Gonna follow this as well. I've been over-resting as well.
 
liftandswim said:
I'd do as mike t has written (ask in the group idk). He has his reasons
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herderdude said:
What Ian said. As written. Rack pulls aren't bad, you have to get crazy tight before the weight will move. Great teaching tool. I like to do rack pulls against doubled bands.
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I guess i shouldve mentioned that he's already told a couple guys that blocks were fine.
 
1/6/16 Proj Momentum w1d2

Comp sq w/ belt & rehbands
+buffalo bar
60x5
110x5
150x5
200x5
240x5
280x5
305x5x3 (rep x set)
@6,7,6

Ss/

Comp Bp:
(+axle)
65x5
115x5
155x5
195x5
225x5x4
@5,6,5,6

CGBP
(+axle)
155x6x2
195x6@5
[email protected] (~6)
230x6@7
240x6@8
240x6@8
[email protected]
[email protected]

Comp DL w/ belt (conv)
135x5
225x5
315x3
365x1
405x1
445x1@6
475x1@8
(-19%)
385x5x2

Rack pulls (mid shin) (loose belt)
365x1
405x1
[email protected] (~8)
(86% of e1rm)
430x4@9
LD (-5%)
410x4@6
410x4@5

Edit:

Notes:
-total time around 2.5hrs again. Need to continue to work on getting this down.
-glad squats were light. They didn't feel as good as they did Monday.
-pressing went well, very very little pain with that with the axle bar today.
-deads were eh..i was expecting to get to around 490 for a single at 8.
 
liftandswim said:
Interested to see where you're at in a few weeks in terms of recovery. Lot of big movements. I love it though
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Me too. Despite the fact that he has us squatting and deadlifting 4x/week. We have remember that 3 out of 4 of those days are 3-4 sets of 5 with ~68% of our 1rm. That should correspond to a 5-7 rpe depending on the day. So, at least that work isn't all that taxing on the week basis, now over the course of 6-8 weeks who knows. If i had go guess, id say thats probably one of the things he's testing.
 
Wish I had that time, I'd follow you.

I don't know how much you can get it down though. That's a lot of work.
 
Yeah, I wouldn't rush too much. I mean, 2.5 hours for all that barbell work isn't exactly slow. Might have to manage your time outside of the gym more effectively. I know we all could do that.
 
RegisterJr said:
Wish I had that time, I'd follow you.

I don't know how much you can get it down though. That's a lot of work.
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liftandswim said:
Yeah, I wouldn't rush too much. I mean, 2.5 hours for all that barbell work isn't exactly slow. Might have to manage your time outside of the gym more effectively. I know we all could do that.
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The squats and deads are really what slow it down. Some guy in the fb group asked how much the sessions were taking and everyone pretty much said 2-2.5 hrs. One dude said the workout i did today took him 4 hrs .

And honestly i dont really do much that gets in the way of the gym haha. Monday: worked 7-4, gym 530-8, grub, sleep. Today: gym 630-9, grub, work til 8. Im pretty much maxing out my comfort zone with this long of a training time. I'm not really planning on rushing so much as to making sure im staying on track and being diligent with my rest periods.
 
Just a heads up keep in mind initial fatigue may make things harder (as you adapt) so don't be dumb (like I am at times) and be honest on the RPE.

Looks solid tho man.
 
bolt10 said:
Just a heads up keep in mind initial fatigue may make things harder (as you adapt) so don't be dumb (like I am at times) and be honest on the RPE.

Looks solid tho man.
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I do the same thing. I know your struggle. It just feels like you're being a vag sometimes with rpe dictated training.
 
I was on the verge of asking Mike if i could squat to a box tomorrow earlier today due to feeling like my hips were a tight and on the verge of getting pissed off. But, i got a chiro adjustment and he stretched me out a bit and i feel somewhat better. I still may have to make 1 of the 4 days to a box at some point but at least I'll make it through the first week without doing so lol.
 
I mean Mike can say whatever he wants but if it comes down to missing training or making it to a box I'm going to hit the box up lol
 
Hyde said:
I mean Mike can say whatever he wants but if it comes down to missing training or making it to a box I'm going to hit the box up lol
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Ah nah i wouldn't wanna miss training whatsoever. It's only 68% e1rm so I'd be fine. I don't think itd make a huge difference to switch to a box one day but I'm not Mike. So idk.
 
If it's the difference from you missing out on squatting then by all means go for it. I'm sure mike would say the same. But I think the bigger issue would be why can't you squat light without it hurting. Idk hips are weird. Could be anything
 
liftandswim said:
If it's the difference from you missing out on squatting then by all means go for it. I'm sure mike would say the same. But I think the bigger issue would be why can't you squat light without it hurting. Idk hips are weird. Could be anything
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I low bar squat too wide. Its the only way i can hit depth without my lumbar winking under. Partially in part of my lack of ankle dorsiflexion.

Plus I didnt do myself any favors by not low barring with this stance at all for the last 3 months. In my olys and high bar i don't squat as wide so it's much easier on my hips. They'll adapt, i have no doubt of that. I just may have to hit the box 1 of the 4 days until they do.
 
liftandswim said:
I hate squatting wide. Feels so strange to me
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What feels 'natural' to me is just outside of shoulder width. But i cant get to depth in that position. It could all just be a mobility issue really.
 
Btw. Mike just sent us the training for next week. Pretty much the same thing except the x4@9s are @3@9s and the 68%x5x3-4 sets is now 65%x5x3-4 sets. And were now doing back down sets from our x1@8s with -21% vs -19%.
 
Yes
 

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I remember initial hip "issues" when I first started squatting 3 times per week, but they honestly feel better than ever now, so hang in there and just get done what you can and stay smart.
 
bolt10 said:
I remember initial hip "issues" when I first started squatting 3 times per week, but they honestly feel better than ever now, so hang in there and just get done what you can and stay smart.
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Good to hear. Looking forward to that lol. They actually didn't feel all that bad once i got them warmed up with the 5 min sled drag and lou's bottoms up kb squat warmup.
 
1/8 Proj Momentum w1d3

Time from first squat to last towel press: 2h27min. Damn it.

Warmup:
What i mentioned to bolt above
Banded shoulder ws 3x15

-Comp squat (warmups ss/ w/ warmups for comp dl) (+buffalo bar)
60x5
110x5
150x5
200x5
240x5
280x5 (+loose belt)
305x5x3 (@5.5,5.5,5) (+latched belt) -> moved my stance in a touch that last set and really seemed to find a groove with it. First time i can ever really remember feeling any rebound out of the hole on a low bar squat. We'll see if that carries over to a ~92% single next week.

-Comp DL (conv) (+heavy clips) -> the weight of these isnt counted in to these weights. These would just be standard 1lb clip weights.
135x5
225x5
315x5
365x5x3 (+latched belt) (@5.5,5,4) -> wedged my hips into the bar pretty well that last set.

-Front Squats (+olys) (+rehbands)
185x6
210x6@5? (+loose belt) -> these are supposed to be belt less but belt less fronts freak me out for some reason. He said we could wear our belt if needed so i went ahead and wore it loose during fronts. Never latched tight though (just something to cue good bracing against)
[email protected]
240x6@7
250x6@8
Repeats
250x6x3(@8,8,7.5)

-Comp Bp (+axle) (kept olys on)
65x5
115x5
155x5
205x5
235x2
[email protected]
285x1@7
295x7.5 (~8)
(-19%)
240x5x2 (@6.5, 7.5)

-8cm towel press (+axle)
245x1@5
275x1@6
[email protected] (~8)
[email protected] (~9)
(-5% load drop = ~13lb)
Went with 10 since it was a 7.5 rpe vs full 8
265x4x2 (@6.5, 6.5)

Notes:
-other than the notes I've already got spread throughout...not much to report.
-hand is doin alright. Fronts didnt seem to bug it since i dont have my thumb or pinky under the bar in my clean grip.
-the singles at the 8 rpe kinda bugged my hand. Nothing bad, just keepin an eye on it to track recovery.
-it sucks that I can't "bend the bar". Its putting me at a higher chance of a worse injury and im really not a fan of that. This thing needs to get healed soon.
-bench pisses me off. Ive been hitting the same fckn weights for the same fckn reps for like 8-10 months. One of these days, maybe.
 
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