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Jswain's training log for powerlifting

jswain34 said:
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.
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They're are quite a few guys on RTS forum logging their training. I haven't kept up (that's what I'm working on lol) I'll see if they're mentioning injuries or anything in their logs. I have noticed everyone is about the same with time in the gym 1.75-2.75hr in the gym.
 
There were a lot of guys mentioning they didn't know if their shoulders could handle the wide grip work. He posted up a list of alternative exercises we could plug into the spot in order of his preference of what he'd like to see us sub it with if we had to.
1. Cambered bar bp to a 1 board
2. Feet up/archless bench
3. DB bench
4. As wide as we can without causing problems (basically most people's comp grip that are asking about this in the group).
 
Ill do one of the top 2.
 
liftandswim said:
I like heavy lunges!
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I MAY keep them. They dont have to be walking which i like so i can do them in a rack. But he also said we could switch em out for other single leg work. I'm either going to stick with them, bss, or step ups.
 
Lunges hurt my knees. That actually is not a joke, sadly. They are an exercise I have avoided for that reason for 2 years. Might have to start working in partial BW lunges if I can I guess and try to work that some.
 
Hyde said:
Lunges hurt my knees. That actually is not a joke, sadly. They are an exercise I have avoided for that reason for 2 years. Might have to start working in partial BW lunges if I can I guess and try to work that some.
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Hey man. We all have those quirky things that just feel like shįt or cause unnecessary pain for no apparent reason. How do step ups feel to a mid shin box?
 
Btw. Im bummed Mike T took fronts out of the project. I'm finally starting to hit a groove with em again.
 
RegisterJr said:
Great share.
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Yup. Agreed. I'm hoping i can adapt in one training cycle. I've made it nearly 3 weeks so far. Next week the onslaught slows down a bit. Im sure it'll build back up into week 6 just like these 3 did. But, im looking forward to the mild reduction in volume for sure.
 
1/22/16 Proj. Mom. W3D3

-COMP SQ: 68%x5x4 (+tx sq bar)
55x8
145x8
195x5
235x5
285x5
310x5x4 (+belt here) (@5,5.5,5,5)

Front Squat (x4@6; x4@7; x4@8; +4 RPs)
(+olys, belted)
205x4
235x4@5
[email protected] (~6)
[email protected] (~7)
275x4@8
Repeats:
275x4@8
275x4@8
[email protected]
275x4@9

COMP BP (x1@8; 74%e1rm x 5x3) (comp bar )
95x8
135x8
185x5
215x3
245x2
275x1@5 (probably the fastest I've ever moved 275)
[email protected]
[email protected] (~8) (should've hit 3 wheels like last week, oh well. Not a big difference really).
74%
250x5x3 @ 6,7,7

8cm TOWEL PRESS: (x1@8; x4@9; +3LDs)
265x1@6
285x1@7
305x1@8
[email protected] (~9)
-5%LD
270x4x3 @ 7,7,6

COMP DL (68%x5x4)
Work up
375x5x4
^last 2 sets pulled sumo. My right L5/S1 area was acting funky on the eccentrics again that second set.

NOTES:
-Sort of happy with how pressing went. For the first day back on the comp bar i guess it went well. I had nearly 0 pain in the hand. The thing that sucks is I've pretty much lost all that work i put in on torquing the bar since i was pretty much unable to for 4+ weeks. Just gotta keep working at it again. It wasnt so bad on comp pressing but on the x4@9 set on towel press i was pretty flared out the entire time after the first rep. Didn't really catch it till the last rep, so I tried to work on it on the load drops.
 
jswain34 said:
Too bad we have no log to follow
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Sorry between how much I train and how often I work I don't have a ton of free time currently for a log.
 
bolt10 said:
Sorry between how much I train and how often I work I don't have a ton of free time currently for a log.
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Haha im jokin man. Just giving ya crap.
 
jswain34 said:
Hey man. We all have those quirky things that just feel like shįt or cause unnecessary pain for no apparent reason. How do step ups feel to a mid shin box?
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I can't test it atm but I have every reason to believe they would be fine.

Any suggestions for some kind of progression to work into lunges?
 
Hyde said:
I can't test it atm but I have every reason to believe they would be fine.

Any suggestions for some kind of progression to work into lunges?
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What point in the lunge elicits the knee pain? Is there a difference between walking lunges and stationary "split squat" lunges?
 
1/23/15 PROJECT MOMENTUM W3D4

-COMP SQ (tx sq bar) (to box at depth) ss/ COMP BP (comp bar)
68%x5x4 / 68%x5x5
Work up
310x5x4/235x5x5 (+belt on these sets)

-PUSH PRESS (standard bar) (x10@6; x10@7; x10@8; +4 repeats):
45x10 + 5btn (strict)
95x6 strict + 2 pp
120x10 (pp from here on)
[email protected] (~6) (+loose belt from here on)
[email protected] (~7)
[email protected] (~8)
Repeats:
165x10@8
@8.5
@8
165x9@10; didnt get 10th rep.

-SG SLDL (x10@6; x10@7; x10@8; +4RPs) (All beltless)
135x10
185x10
225x10
[email protected](~6)
[email protected](~8)
285x10@8
Repeats:
285x10@8
@8
@8
@8

-COMP DEADS (68%x5x4):
285x5
325x5
375x5x4
^last set was the best set.

Notes:
-motivation was pretty low today honestly. I'm excited for the new exercise variants (mainly just getting rid of push press). I'm not a fan of it at all. My left shoulder doesn't like it one bit, but strict pressing on the other hand has never given me any problems. I dont know..weird.

GPP tomorrow. Gonna really hammer recovery stuff and pick a low impact, low fatiguing row variation.
 
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Tonight's dinner. About every kind of bbq meat you could think of. And a sausage.
 
jswain34 said:
What point in the lunge elicits the knee pain? Is there a difference between walking lunges and stationary "split squat" lunges?
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Not really, except I don't track very straight when traveling, but I don't really lunge straight anyway. It hurts with the fwd knee as I drive back off the floor.

Low close-grip/d-handle cable rows for the bro pump win.

Is it bad the main thing I focused on in that sammich pic was the boobs??
 
Hyde said:
Not really, except I don't track very straight when traveling, but I don't really lunge straight anyway. It hurts with the fwd knee as I drive back off the floor.

Low close-grip/d-handle cable rows for the bro pump win.

Is it bad the main thing I focused on in that sammich pic was the boobs??
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Hmm. Idk man. I wish I could help. I think my knees may hurt doing bw lunges too, now that i think about it. Dont do em often.

Was thinking the same.

Lol, nah. Glad you liked em, I'm a fan of them myself. They are my gf's after all.
 
1/24/16 W3 GPP

ABS
-1/2 kneeling Pallofs: (10s out 5s in = 1 set)
50x5 per side

-Planks:
Bwx30s
+45lbx30sx4 (30s rest)

ROWS
-seated cable rows (pronated, wide grip)
120x8/8/8/8/6/6/6/6/6/5/5/4/5/4/3/3/3/3/6/4

107 total = 12,840lb.
Comparison to week 1 gpp: -8 reps, +190lb to total volume.

MOBILITY
-Softball lateral hips: 2.5m per side
-banded piriformis stretch: 2.5m per side
-MFR hip flexor with broom stick: 1m per side
-banded hip flexor stretch: 1.5m per side
-banded hamstring stretch: 1m per side

RECOVERY STIMULATION
-stationary bike: 10m w/ hr range of 125-145 bpm

EXTRA SHTUFF
-rear delt fly machine: 70x15x3
-PVC roll distal quads: 3m

Time to relax, grub, and watch some fb. Hopefully that was enough recovery stuff to get me through the week. If i get all of my sessions done without spill over i'll come in for another shorter gpp session Tuesday.

Go Broncos (I'm a Colts fan. So i fckn hate the Pats and I like Peyton). Too bad the Pats always beat the **** out of the Colts. And Peyton usually plays like shît against them. We'll see what happens today.
 
jswain34 said:
1/24/16 W3 GPP

ABS
-1/2 kneeling Pallofs: (10s out 5s in = 1 set)
50x5 per side

-Planks:
Bwx30s
+45lbx30sx4 (30s rest)

ROWS
-seated cable rows (pronated, wide grip)
120x8/8/8/8/6/6/6/6/6/5/5/4/5/4/3/3/3/3/6/4

107 total = 12,840lb.
Comparison to week 1 gpp: -8 reps, +190lb to total volume.

MOBILITY
-Softball lateral hips: 2.5m per side
-banded piriformis stretch: 2.5m per side
-MFR hip flexor with broom stick: 1m per side
-banded hip flexor stretch: 1.5m per side
-banded hamstring stretch: 1m per side

RECOVERY STIMULATION
-stationary bike: 10m w/ hr range of 125-145 bpm

EXTRA SHTUFF
-rear delt fly machine: 70x15x3
-PVC roll distal quads: 3m

Time to relax, grub, and watch some fb. Hopefully that was enough recovery stuff to get me through the week. If i get all of my sessions done without spill over i'll come in for another shorter gpp session Tuesday.

Go Broncos (I'm a Colts fan. So i fckn hate the Pats and I like Peyton). Too bad the Pats always beat the **** out of the Colts. And Peyton usually plays like shît against them. We'll see what happens today.
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Brady hasn't won a game in Denver since Peyton was signed there.


Just some extra info for the game.
 
Just saw that the pats are 6-8 against the broncos and thats the only team they have a losing record against. Peyton's lookin alright too, hopefully the game stays like this.
 
Broncos bandwagon full steam ahead.
 
jimbuick said:
Now I just hope the panthers lose.

That way either Fitz or Leyton get a ring. I'll be happy with either if those outcomes.
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True. Palmer too. He's alright. Still would rather have the broncos win but id be fine with the cardinals too.
 
I like to see Peyton do well at the end. Always been a fan.
 
jswain34 said:
True. Palmer too. He's alright. Still would rather have the broncos win but id be fine with the cardinals too.
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This is the first I've watched Palmer since college. He doesn't do will with pressure IMO
 
RegisterJr said:
This is the first I've watched Palmer since college. He doesn't do will with pressure IMO
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Admittedly i havent watched him much since he left Cinci. I just dont think he's a douche so i dont care if he wins.
 
jswain34 said:
Admittedly i havent watched him much since he left Cinci. I just dont think he's a douche so i dont care if he wins.
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Cam taking jerseys from opposing fans is hard to not dislike.
 
RegisterJr said:
This is the first I've watched Palmer since college. He doesn't do will with pressure IMO
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I can't say I've ever really watched him. Can't even watch the game now except for on breaks lol.


Fitzgerald has just been so good and so dependable for so long. It would be awesome for him to get a ring before he retires.


But Palmer isn't looking so good right now, and Carolina is not a team you can afford to make mistakes against.
 
This aint lookin good. Agreed with the Fitz comment though.
 
jswain34 said:
True. Palmer too. He's alright. Still would rather have the broncos win but id be fine with the cardinals too.
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What a difference four hours makes, huh? Palmer played like butt all playoffs. Poor guy just can't get it done.
 
herderdude said:
What a difference four hours makes, huh? Palmer played like butt all playoffs. Poor guy just can't get it done.
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Yeah, it was pretty ugly. Sucks fitz will probably never get a ring. Maybe next year, but the window is closing fast.
 
jswain34 said:
Yeah, it was pretty ugly. Sucks fitz will probably never get a ring. Maybe next year, but the window is closing fast.
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Agree. I used to watch him weekly when he played for Pitt. He was jaw dropping every game.
 
herderdude said:
Agree. I used to watch him weekly when he played for Pitt. He was jaw dropping every game.
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Who we talking about? I thought we were talking about Larry Fitz.
 
x1@8 on all the comp lifts (2ct pause for bench). The team will be there so I'm sure I'll have a little extra motivation (just because the atmosphere). Gonna hit some hangs and glute activation stuff then get after it.
 
herderdude said:
Yep. He's a Pitt Panther. Almost (and should have) won the Heisman his sophomore year.
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Ahhhhh. Gotcha now. Didn't remember he went to Pitt initially, i just thought you were talking Steelers and was like huh.
 
jswain34 said:
Ahhhhh. Gotcha now. Didn't remember he went to Pitt initially, i just thought you were talking Steelers and was like huh.
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Yes. Being a fan, I've gotten to see what is perhaps the most frustrating combination of incredible athletes on mediocre teams in all of college football.
 
herderdude said:
Yes. Being a fan, I've gotten to see what is perhaps the most frustrating combination of incredible athletes on mediocre teams in all of college football.
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Lol yeah, true. I feel like a lot of good athletes have come and gone through pitt. And it seems like they never really develop til they go pro.
 
1/25/16 Proj Momentum w4d1

-COMP SQUAT (tx sq bar) (x1@8; 76%x5x2)
45x10
145x10
195x5
235x5
285x5
325x3 (+belt)
365x1@5
[email protected]
430x1@7 ---> made a miscalculation when i was loading plates. I forgot the tx bar was 55lb for a second and just went off 4 plates being 405 not 415. I also loaded a 10 on the right side and a 5 on the left side. Lol. Dumb, but..it went up fast so I said screw it and went up.
440x1@8 ---> also good speed. Probably went at the speed of a 7, but i dont think i couldve hit 3 more reps with it. If that makes sense. I could've PRd easily today...but I'm waiting it out til the end.
Down sets:
335x5@6
Oops, made a calculation error.
[email protected]

-COMP BP (71%x5x4) (comp bar)
45x5
135x5
185x5
215x5
240x5x5 (oops, did an extra set). No set over rpe 6.

-2 COUNT PAUSE BENCH (comp bar) (x1@8; x4@9; +2LDs)
240x1@5
[email protected]
[email protected] (~8)
270x4@9
-5%
255x4@8
[email protected]

Thats it. I ran short on time and didn't have time for deadlifts so i decided to push them to tomorrow am. I also didn't wanna do rows if i was gonna do deads tomorrow morning so i just called it there and will do them after deads.

Despite not being all there mentally (apparently, considering the multiple mental screw ups), it was a damn good (squat) session. Warmups didn't feel all that great up until about 325 when i finally got that narrow stance going. I was honestly in disbelief how well 430 and 440 went...i kept double checking and double counting the plates to make sure my math was right. My squat may finally be turning the corner here boys.

Edit: 1/26 Proj Momentum W4D1 continued

-COMP DEADS (+heavy clips) (x1@8; 76% of e1rm x5x2)
145x5
235x5
325x5
375x3 (+belt)
415x1
[email protected] (+strong mixed from here on)
[email protected] ---> thought it was gonna be a **** day up until here. I couldnt get my wedge going off the floor before this.
[email protected] (~8) ---> i thought about giving this a 7 rpe and hitting a conv PR of 520. But, i stayed honest with myself and will look to improve next week.
Drop
[email protected] --> bar was jumping off the ground this set.
420x5@8 ---> back down to earth lol.

-ROW OF CHOICE (chose bent over barbell rows) (x10@6; x10@7; x10@8; +3 repeats) (if i had to guess id day about 80% strict on the top sets)
135x10
155x10
175x10@5
195x10@6
210x10@7
[email protected]
Repeats:
220x10@9
-5%
[email protected]
[email protected]
 
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Well that's cool
 
liftandswim said:
Mike T is awesome. And good session, man.
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Yeah, he is. Hundreds of people are getting 2 months of his programming for free and he decides to just tack on something extra...pretty awesome. And I know it aint much, but that was 10lbs within my all time pr and i hit it at an 8 rpe. My squat has been stuck in cement for so damn long it just feels good to feel like I'm making some sort of progress.
 
Hyde said:
I am actually extremely interested in what that comprises of. The 2-3 wks after a meet I'm always just like this lost child in the gym, directionless and afraid.
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Lol. That sounds pretty consistent my post meet periods too. I'm glad we're all able to gain something out of this.
 
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