Jswain's training log for powerlifting

liftandswim said:
Awesome two weeks of training. Sorry, I'm slacking. I read all your stuff though
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Thanks, Ian. No worries. Im really digging the training so far too. I was serious when i said i want to run this type of training long term. Thanks for reading too btw. My updates are pretty cut and dry.
 
I'm taking notes so I can market this template before it goes live...
 
I read along, just usually don't have much to add. This training you are doing is interesting to say the least.
 
RegisterJr said:
I'm taking notes so I can market this template before it goes live...
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Lol. Mike has mentioned a few times in the fb group that he designed this project based on his past couple training cycles. He wanted to see how it worked for people other than himself.
 
turff49 said:
I read along, just usually don't have much to add. This training you are doing is interesting to say the least.
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Yah these guys are good at giving feedback. Thats how i often feel in other people's logs...just not having much to add on top of what other people say.

And what you mean interesting? Im interested to hear thoughts on it.
 
The 68% would be hard for me to get use to I think. Seems low, at least when I calculate out what my lifts would be. But I only train one group per week so I have a much longer recovery period. So hard for me to judge.
 
turff49 said:
The 68% would be hard for me to get use to I think. Seems low, at least when I calculate out what my lifts would be. But I only train one group per week so I have a much longer recovery period. So hard for me to judge.
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Definitely would be low for me for once a week but a big part of it is the high frequency I feel. You push to heavy every day you start to burn out quick.
 
Even twice a week would be easy at the reduced volume not sure about 4 times a week though. I personally like higher volumes with heavy weights. Like the feeling I gave my all in the gym. I'm anxious to see how they use the data from this and how they tweak it afterwards. Also it will be interesting to see if there are any additional benefits that can be determined from this over any other program.
 
I think i may be squatting a touch high with this new stance. Dam it. It's close at least. Videos later
 
turff49 said:
The 68% would be hard for me to get use to I think. Seems low, at least when I calculate out what my lifts would be. But I only train one group per week so I have a much longer recovery period. So hard for me to judge.
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Hyde said:
Definitely would be low for me for once a week but a big part of it is the high frequency I feel. You push to heavy every day you start to burn out quick.
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liftandswim said:
60-70% can be deceptively hard, at time. But yeah, once a week it'd be nothing.
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turff49 said:
Even twice a week would be easy at the reduced volume not sure about 4 times a week though. I personally like higher volumes with heavy weights. Like the feeling I gave my all in the gym. I'm anxious to see how they use the data from this and how they tweak it afterwards. Also it will be interesting to see if there are any additional benefits that can be determined from this over any other program.
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In total were getting 45-60 additional reps (and soon to be 60-80) of the comp movement in the 65-70% range, which i think is perfect for that. Heavy enough to be able to work on form, etc but light enough to allow for a little recovery between the heavy days for that lift. Plus, there are heavy close variations done on other days too (eg: heavy pin press today with comp bp wed, heavy fronts on day 3 with heavy comp squats on day 1). You definitely feel like you gave each session your all, unless you cant leave the gym until your bb work makes you all pumped and swole...then you probably wouldn't like this type of program (not saying there's anything wrong with that, it obviously works for a lot of lifters).
 
jswain34 said:
In total were getting 45-60 additional reps (and soon to be 60-80) of the comp movement in the 65-70% range, which i think is perfect for that. Heavy enough to be able to work on form, etc but light enough to allow for a little recovery between the heavy days for that lift. Plus, there are heavy close variations done on other days too (eg: heavy pin press today with comp bp wed, heavy fronts on day 3 with heavy comp squats on day 1). You definitely feel like you gave each session your all, unless you cant leave the gym until your bb work makes you all pumped and swole...then you probably wouldn't like this type of program (not saying there's anything wrong with that, it obviously works for a lot of lifters).
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Those are the comments I wanted to see! Unbiased and based on what you've felt. Thanks!
 
I should edit that "eg". Comp bp is on day 3. Heavy cgbp is done on day 2. I need to get back to logging my workouts in this multiyear weightlifting app. It gives you your total volume for each session, i'm curious to see where the total weekly volumes of proj momentum compares to what i was doing with more bb fluff in there.
 
1/18/16 Proj Momentum w3d1

-Warmup:
--foam roll: quads focusing mainly on area just above the knee. Hams. It band/TFL.
--3 min 45lb fw sled drag w/ hip circle
--monster walks
--quick dyn stretch for hams and quads
--fw lunges to stretch out hip flexors

-COMP SQUAT: (+tx sq bar) (1x8 then subtract 21%x5x3)

55x8
145x8
195x6
235x5
285x5
325x3
365x1 (vid)
[email protected] (screwed up and took a picture instead of starting the video)
410x1@7 (vid)
420x1@8 (vid)
-21%
330x5x2 (@7, @6)

After that 420x1 i felt weak and slow for the remainder of the session. Just wasn't explosive today. I under ate yesterday, just gonna chalk it up to that.

-2ct PAUSE SQUATS (+buffalo) (x1@8; x4@9; +3 load drop sets)
330x1@? -> my right knee gave out about 2/3 the way up the squat. It was weird as hell. I can honestly say ive never had that happen to me before.
[email protected]
355x1@8
[email protected] (~9) -> meant to video this too. But, like before, I accidentally ended up taking a picture instead lol.
Load drops:
315x4@6
315x4@6 (video)
[email protected]

^well about 15-20lb less on all sets than last week. That sucks.

-COMP BP (68%x5x5) (+axle) ss/ COMP DL (68%x5x4)

115x5 / 135x5
155x5 / 225x5
205x5 / 315x5
235x5x5 / 365x5x4

^last set of deads was pulled sumo. I'm really considering switching to sumo. I don't want to switch half way through but my lower back is getting pretty beat up squatting and pulling this much. I think sumo would allow me to handle this frequency much better.

-PIN PRESS (mid range)
Ran out of time. Im gonna go in tomorrow for another sort of gpp day and do these first.
 
liftandswim said:
B...b...but I wanna look pumped and swole...
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Haha i knew youd respond to that part. You do it well, and it works for you...so look pumped and swole brotha! Not everyone gets asked to flex for the gym owner to put on the gym website!
 
Yeah 40-50 reps is pretty good in that 60ish percent range, pretty much what I've been doing. And it seems to be working well.

Need more info on that weightlifting app?
 
capo180 said:
Yeah 40-50 reps is pretty good in that 60ish percent range, pretty much what I've been doing. And it seems to be working well.

Need more info on that weightlifting app?
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Closer to 70% really.

And it's called multi-year weightlifting app. Its on the Apple Store. I dunno if android has it. You pretty much log all your sets and reps (i just log weights >50% 1rm) and it will tell you your total session volume. Then it sums up weekly volumes and graphs them on another graph that also shows intensity. Its pretty cool to have those two variables on the same graph. It's a cool app, check it out.

(They recently had a new update and i dont know how the hell to work the app anymore...thats so damn annoying when they do that).
 
Just got picked to sample the new PES joint product called GenoFlex. I can't wait to start it up, my joints are starting to feel it a bit. Mainly my knees and right wrist. Hips feel surprisingly okay.
 
capo180 if you do check out that app, you have to select "spontaneous workout" in the program section before you can log your workout. Finally figured it out.
 
capo180 said:
Copy that. I'm gonna download it tonight, and check it out. Hopefully put it to use tomorrow for bench.
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I just finally logged one of my recent sessions (this past Saturday). I did comp bp/sq/dl all at 65% 1rm with push press and sg sldl and it was one of the highest session volumes ive ever had at just shy of 45,000lb. That's what's most useful with this app, long term tracking of volume.
 
jswain34 said:
Haha i knew youd respond to that part. You do it well, and it works for you...so look pumped and swole brotha! Not everyone gets asked to flex for the gym owner to put on the gym website!
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Lol. It's just fun for me.

As I approach my muscular potential I will do less and less "bodybuilding" work. For now, I know I have room to grow and accessory work is easy money.
 
liftandswim said:
Lol. It's just fun for me.

As I approach my muscular potential I will do less and less "bodybuilding" work. For now, I know I have room to grow and accessory work is easy money.
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I hear ya man. I loved that pump work after my 5/3/1 sets when i ran that for a couple years. Don't let me fool ya.
 
Quick 2min video of today's training.

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Great video! I'm a bit jealous of your butt.
 
1/19

Warmup:
Shoulder ext rotation 2x15
Shoulder ws 1x15
Blue iron woody band pushdown: 2x15

-pin presses made up from yesterday (mid range) (x1@8, x4@9, +3 LDs)

65x5
115x5
155x5
205x5
245x2
275x1@5
[email protected]
310x1@8
295x4@9
LDs
280x4x3 @8,8,8

3x15 TKEs w/ blue iron woody (i think its the same as the pro light)

2x40s banded ankle mobility with blue iron woody band.

Did one set of 15 @50lb on facepulls. Meant to do 2 more after i finished but forgot.
 
PROJ MOMENTUM W3D2

For how tired and run down i felt going into this session, it was a pretty good session.

-COMP SQ (+tx sq bar) ss/ COMP BP (+axle)
Work up
310x5x4 / 235x5x5
(+belt only on top sets of squats and bp)
-CGBP (+axle) (x4@6; x4@7; x4@8; +4 rps)
245x4@5
255x4@6
265x4@7
[email protected] (~8)
Rps:
[email protected]
270x4@8
270x4@8
270x4@8

-COMP DL (+heavy clips) (x1@8; -21%x5x2)
145x5
235x5
325x5
375x3
415x2 (+belt) (was only gonna do x1 but the first rep was horrible, so I pulled it again)
[email protected] (was able to pull this doh, good news as it doesn't appear i lost any grip strength with using the strap as much as i did)
[email protected](~8) (strong mixed) -->this felt easier and smoother than last week's single at 495)
(-21%)
395x5x2 (@6,6) (doh)

-RACK PULLS (mid shin) (x1@8; x4@9; +3 LDs)
415x1 beltless (doh)
465x1@6 (beltless) (doh)
485x1@7 (+loose belt) (doh)
500x1@8 (+loose belt) (doh, PR for doh grip...not like that really matters though lol).
[email protected] (~9) (+loose belt)
LDs (+latched belt, lower back was getting fatigued and I didn't wanna take any chances)
440x4x3 @6,6,6 (1st set doh, 2nd weak mixed, 3rd strong mixed).

NOTES:
-as i noted at the top here, ive been feeling pretty drained over the last week or so. Zero energy to do much of anything outside work and train.

-I'm going to give the comp bar a whirl for comp bp Friday. The hand feels at about 95% so i think i should be good to go.
 
liftandswim said:
What the fuçk. 500 doh?
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I just felt like testing out both the hand and my grip. On my way up to the bar i even doubted myself but was just like ef it whats the worst that could happen if i tried. I'm more so happy that i didn't loose any grip strength with all that strapping i was doing than i am with the actual doh pull. Either way, i guess it's kinda cool, I'm gonna have to try it from the floor now.

Duramaxhd said:
Awsome work
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Thanks dude. Despite feeling pretty run down, training has been going really well.
 
SweetLou321 said:
How do I work that app you mentioned?
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Cliffs:
1. Use that icon in the top left to go to "setup: program" and select spontaneous workout.
2. Use the barbell icon in the top right to log a workout. Once you put in bw, bf%, and date use that plus sign in the top right to add exercises.
3. once that pops up just click on the box and plug in reps and weight. There's even a slot for lifting tempo and rest periods.
Keep adding exercises in until the workout is done then press the exit button. A little slide bar will pop up at the bottom of the screen and hit the yes button when it asks you if you want to save. Then it will tell you your total session volume. I usually just write that in the workout notes section.
 
jswain34 said:
Thanks Hyde. It was yesterday, today was my much needed complete off day for the week.
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Im trying to keep up with all the guys using project momentum. Every Bodies putting in work! Long but very progressive session swain!
 
tyga tyga said:
Im trying to keep up with all the guys using project momentum. Every Bodies putting in work! Long but very progressive session swain!
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You're following a bunch of us eh? How's everyone else feeling? It seems like a lot of people on the FB group are starting to complain of injuries popping up.

And the time is the main thing ill be noting on the exit questionnaire in terms of negatives. There's no way i could be in the gym 3 hours a session every day on the reg. I'd just add a 5th training day and split the sessions to make it 4 exercises/session.
 
I've been in the gym way too long lately......been splitting my sessions.

Not surprised people noting injuries popping up, still interested to see how it all turns out for most tho!
 
bolt10 said:
I've been in the gym way too long lately......been splitting my sessions.

Not surprised people noting injuries popping up, still interested to see how it all turns out for most tho!
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Same here. Gf is hating it. Especially when i come home and just want to eat and pass out and she has other things on her mind lol.

And yah, im not either at all. I think as long as you can make it through it there will be pretty significant improvements in #s across the board. I'm going to do whatever i can to make it through it. Hop on that pes joint support, maybe have to squat to a box once a week to give the knees a break. He's going to have a question on the exit questionnaire regarding compliance so I don't feel that bad making super small alterations like that as long as i note it.
 
Mhm, this is why I train 5 days a week. Not because 5 days is anything special, but because I don't want to spend more than 2 hours in the gym every time I'm there. It's mentally exhausting. If I train more than 2 hours I want to come home, eat, and nap. Kinda gets in the way of life. Especially if you work full time or go to school.
 
liftandswim said:
Mhm, this is why I train 5 days a week. Not because 5 days is anything special, but because I don't want to spend more than 2 hours in the gym every time I'm there. It's mentally exhausting. If I train more than 2 hours I want to come home, eat, and nap. Kinda gets in the way of life. Especially if you work full time or go to school.
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Completely agreed. I'm mentally pretty shot by the time i get to the 5th exercise most sessions. If i continue with this im going to make it a 5 day program and add in a joint friendly variation in place of the comp movement on 1 of the lower intensity days.
 
jswain34 said:
Completely agreed. I'm mentally pretty shot by the time i get to the 5th exercise most sessions. If i continue with this im going to make it a 5 day program and add in a joint friendly variation in place of the comp movement on 1 of the lower intensity days.
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This is a good watch. And is relevant to the overuse talk in here.

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Program update: training has changed! A few new exercises. A few alterations in exercise days. Main one i noticed immediately was heavy dl on mondays with squats, wide grip bp vs cgbp (I'm not sure how i feel about this), heavy lunges (also dunno how i feel about these).

Edit: and Saturdays (Friday) are gonna suck with 71%x5x3 then working up @7, @8, @9.
 
Here's the new "block" i guess we could call it.

Monday:
Squat w/belt x1 @8 Then move to 76%x5x2 (-17%).
Competition Raw Bench work up to 71%x5 4 sets
2ct Pause Bench x1 @8, x4 @9 plus 2 down sets (load drop)
Deadlift w/belt x1 @8 Then move to 76%x5x2 (-17%).
Row of your choice x10 @6, x10 @7, x10 @8 plus 3 down sets (repeat)

Tuesday
Squat w/belt work up to 71%x5 3 sets
Lunges x4 @6, x4 @7, x4 @8 plus 3 down sets (repeat)
Competition Raw Bench work up to 71%x5 4 sets
Wide Grip Bench x4 @6, x4 @7, x4 @8 plus 3 down sets (repeat)
Deadlift w/belt work up to 71%x5 3 sets

Thursday
Squat w/belt work up to 71%x5 3 sets
Competition Raw Bench x1 @8 Then move to 76%x5x2 (-17%).
Pin Press (chest level) x1 @8, x4 @9 plus 2 down sets (load drop)
Deadlift w/belt work up to 71%x5 3 sets
2ct Pause Deadlift x1 @8, x4 @9 plus 2 down sets (load drop)

Friday
Squat w/belt work up to 71%x5 3 sets
Squat w/belt x4 @7, x4 @8, x4 @9 plus 1 down set (load drop)
Competition Raw Bench work up to 71%x5 4 sets
Close Grip Incline x10 @6, x10 @7, x10 @8 plus 3 down sets (repeat)
Deadlift w/belt work up to 71%x5 3 sets
 
Just since I'm occasionally stupid and I wanted to see what the limits really are I've been pushing it lately. I'm hitting 12-13 hours of training (that includes recovery work) currently and splitting sessions whenever I can. Will I survive? Idk but I feel great (about 4 weeks in deload soon).

 
bolt10 said:
Just since I'm occasionally stupid and I wanted to see what the limits really are I've been pushing it lately. I'm hitting 12-13 hours of training (that includes recovery work) currently and splitting sessions whenever I can. Will I survive? Idk but I feel great (about 4 weeks in deload soon).

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Too bad we have no log to follow
 
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