Jswain's training log for powerlifting

jswain34 said:
Just watched it. Im gonna be sore from that, but that's exactly what i need. Do you have a way of rigging the behind the head band stomps and abduction/adductions to be able to do em yourself?
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Stomps go in the top of the rack or any chin up bar. The butterflies and flutter kicks I attach to band pegs at the bottom of the GHR machine. Rubber meets the road, you can run one end of the bands around the back of your neck and the other on the soles of your feet.
 
herderdude said:
Stomps go in the top of the rack or any chin up bar. The butterflies and flutter kicks I attach to band pegs at the bottom of the GHR machine. Rubber meets the road, you can run one end of the bands around the back of your neck and the other on the soles of your feet.
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I was actually thinking around your shoulder for each arm, respectively. Little bit less tension but would prob feel great on shoulders and as easy as sliding on a backpack.
 
Hyde said:
I was actually thinking around your shoulder for each arm, respectively. Little bit less tension but would prob feel great on shoulders and as easy as sliding on a backpack.
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Es posible. You might want more tension at the stretched position, but that's a start. I have it hooked to those hooks about 8" behind my head.
SweetLou321 said:
I'll need to watch that post squat day thing soon.
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Yeah, it would do you a lot of good. You literally go from wrecked to manageable in no time.
 
Since u are an rpe guy
 

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herderdude said:
Stomps go in the top of the rack or any chin up bar. The butterflies and flutter kicks I attach to band pegs at the bottom of the GHR machine. Rubber meets the road, you can run one end of the bands around the back of your neck and the other on the soles of your feet.
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Yup, got it on the vertical stomps. I was talking about the butterflies and flutters. Good idea on the GHR i'll see how that works first. The btn is how i do his other setting the hip mobility too.
 
Lou's cal post had me thinking i should update my cal/weight situation.

I'm hovering steady at 248-250 at 3600 cals right now and that's about perfect for me, SOME days it's even too much. I have a hard time eating in the mornings since i did IF for 3 years so i play catchup the rest of the day. I recently started making a shake (~800 cals right now, gonna bump it up to ~1200 soon) in the mornings so thats helping get the cals in.
 
Also did the post squat day and the makeshift x-wife this morning. Will try and update on that later on. Thursdays are one of my busier days of the week.
 
Terrifying is right. Literally, squat that or have a damn good chance of 1000lb landing on you
 
Alright, so this morning went as follows:
1. Barbell+pvc 135lb makeshift x-wife. I let it rest on my sacrum/across hips for a few minutes, lower lumbar for a few minutes, mid lumbar and as high up as i could for a few more. Then attempted to self roll it over my hamstrings for a few minutes. Total time under it was probably 15 mins. I was trying to get it up on top of my scapulae as I've been having some issues with a sharp pain just medial to my left scap, but I couldn't manage to pull it up that far laying prone.

2. Super D post squat routine - those supine stomps and butterfly kicks make that routine. My adductors were on fire. That routine felt great (afterward, there was a pretty deep burn during) altogether and i already feel like the hip is a tad looser. It really only bugs me when i squat down now vs before when i could feel it walking and pretty much all the time.

I also may have talked my way into getting the gym a legit x-wife. One of the guys that works there walked by when i had the pvc+barbell on me and we got to talking about the x-wife and he said he was gonna see if he could get his hands on some stuff to make one. So thats cool.
 
Please explain how you got a barbell inside a pvc weighing 135 and applying it.
 
RegisterJr said:
Please explain how you got a barbell inside a pvc weighing 135 and applying it.
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Lol. Well. I slid the pvc over the barbell. Threw a 25 and 2 10s on each side (first i tried 2 45lb bumpers but then bar sat too high) then i got on my knees, rolled the barbell up over my calves, laid down on my stomach, reached back behind me with my arms, and dragged it up over my hammies onto my sacrum. I didnt have much of a hard time moving it until i was trying to get it up on my scaps. I tried having the guy i was talking about put a 100lb keg on there but it kept rolling off.
 
3" pvc?
 
RegisterJr said:
3" pvc?
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Don't make it complicated. You can buy it anywhere probably. I have one I cut at work from some extra we had around. Even the commercial gym I used to train at had one as they're a po' boy foam roller. Throw a little tape on it for traction and you're ready.
 
Hyde said:
Don't make it complicated. You can buy it anywhere probably. I have one I cut at work from some extra we had around. Even the commercial gym I used to train at had one as they're a po' boy foam roller. Throw a little tape on it for traction and you're ready.
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I probably have some in the garage.
 
RegisterJr said:
I probably have some in the garage.
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Mine is just over a foot to be very portable but I strongly recommend like 2ft long so you don't fall off of it easily. And wrap it with duct or electric tape in a spiral like a candy cane so it doesn't slip around on you.
 
Yea reg it wasn't very wide. I wouldn't get too caught up in it, just something you know will fit over the ends of the barbell.
 
Just go buy 3,4,6 inch pvc and caps a bag of concrete cap one end fill with concrete let dry then cap other end and done
 
Duramaxhd said:
Just go buy 3,4,6 inch pvc and caps a bag of concrete cap one end fill with concrete let dry then cap other end and done
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The guy i was talking today said he was gonna fill it with lead shot bc he doesn't think concrete will weigh enough.
 
Hyde said:
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Mine is just over a foot to be very portable but I strongly recommend like 2ft long so you don't fall off of it easily. And wrap it with duct or electric tape in a spiral like a candy cane so it doesn't slip around on you.
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Looks like 4". I do have that in the garage.

Duramaxhd said:
Just go buy 3,4,6 inch pvc and caps a bag of concrete cap one end fill with concrete let dry then cap other end and done
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I thought about that until Jared said 135#. 4"x2' would probably only weigh around 30# max.

jswain34 said:
The guy i was talking today said he was gonna fill it with lead shot bc he doesn't think concrete will weigh enough.
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I'll try your method and maybe ask local fabricator shops.
 
If going concrete I would recommend 6" x 36".

Edit: 89# Not bad
 
So, that sharp pain i mentioned i get occasionally in my mid back. Talked to the chiro at work and he thinks i slipped a rib out of place. He tried to adjust it but it didnt move too much. Looks like the program may finally have started to take it's toll on me.

On another note, my hip/glute feels a lot better than yesterday. So, happy about that.
 
Ribs are useless anyway. You have others. lol
 
Lol forced bracing practice is the best bracing practice.
 
2/19/16 Project Momentum W7D3

Well. The hip didn't get any better. Honestly i think its worse than it was Wednesday. To say im frustrated, annoyed, and pissed off would be an understatement.

-COMP SQUATS (Tx Sq bar) (78%x3x3)
55x -
145x8 + monster mini doubled below knees
195x6
235x5 + mm doubled below knees
285x5 (loose belt)
325x4
365x3
405x3x3
@8,8,8
^glute was feeling worse and worse each set. The last set i walked out and took my pressure breath and that flared the glute up and the rib up. So i racked it and retook it. It's not a good sign that taking a breath like that worsened the pain in my glute. I guess it's possibly from the spinal nerve root vs just a pissed off piriformis.

-Comp BP (x1@8; 83%x3x2)
45x -
135x8
185x5
225x4x2 (start pausing here)
255x2x2
285x1x2 @5,5
[email protected]
345x1@8
305x3x2
@8.5, 8
^can bench pain free. So thats cool i guess.

-2ct pause bp (x1@8; x4@9; +2LDs) ss/ Comp DL (78%x3x3) (pulled sumo)
275x1@7 / 135x10 (5 "pop offs" + 5 full)
[email protected] (~8) / 225x6 (3 & 3)
275x4@9 / 315x5 (full, +belt) -> started feeling a little glute pain here at lockout.
260x4@7 / 385x2 and called it. Sharp pinching pain at lockout as well as down on the eccentric.
260x4@7 / none
-----------/ none

-2" deficit deads (x1@8; x4@9; +2LDs)
If i cant pull from the floor I've got no business doing deficits.

Im thinking it might be a good idea for me to scratch lower work to some degree going forward. Tomorrow i more than likely wont do it. I feel like the best thing for this right now is to just give it time to calm down and do soft tissue work and stretching to help push it towards recovery. The last time it started to feel like this I tried to push through it and ended up fckn myself up with sciatica to where I couldn't do a barbell squat or deadlift for 2 months. Not trying to get to that point again. I'm disappointed that i may not be able to do the end of the project testing for squat and deads. But, I'm not giving up hope just yet. Hopefully it just calms down and i can do it to some degree.
 
About the rib, guy here popped his out pulling 900 from an 18" just 3 wks out from that DL comp I did. Took that time off and apparently it popped back in on its own and he pulled an easy 880 there.
 
Your health is more important than the project.
 
Hyde said:
About the rib, guy here popped his out pulling 900 from an 18" just 3 wks out from that DL comp I did. Took that time off and apparently it popped back in on its own and he pulled an easy 880 there.
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It took 3 weeks to pop back in? Jesus.

RegisterJr said:
Your health is more important than the project.
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Totally agreed. It just sucks that i damn near made it through and it was going so well.
 
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He gonna hit 9 in the animal cage?
 
I thought i weighed 250. Just weighed myself at the gym with a good scale and i weigh 242.8. Good news is i could make weight in an hour at any given time lol. Also helps my bw/total ratio (only 8lbs but whatever).
 
2/20 Proj Mom W7D4

*didnt do to rest hip
-COMP SQ (78%x3x3)*
-Pin sq (x1@8; x4@9; +2LDs)*
-COMP DL (78%x3x3)*

-COMP BP (tx power bar) (78%x3x4)
45x -
135x8
185x5
215x4x2
255x3x2
275x3
295x3x4
@8
@7.5 -> better focus on set up
@7.5
@8

-OHP (x7@6; x7@7; x7@8; +3RPs)
135x7@6
145x7@7
155x7@8
RPs:
155x7@8
[email protected]
[email protected]

^rib was making loçkout overhead a little tougher than it should've been. Way better than last weeks śhït show

notes:
Hip feels improved from yesterday. I did super D stomps 4x20 during bench sets. I still haven't given up hope on testing my squat next week. Monday we are working up to "openers" on all lifts. I'll probably just work up in singles to a @7-7.5 if my hip feels good enough to go. The first rep usually feels okay, not full strength but not terrible. And maybe I'll try pulling from 2" blocks on Monday if it feels alright. Prior to this hip bull**** id be shooting for a ~505-515 squat, 365-370 bench, 570-580 conventional pull.
 
It popped back in a couple days I believe but it gave him some grief at the comp when he pulled 880 so he shut it down there. He could have had 920 after that for sure but he had already won the 242 class for the event.
 
Hyde said:
It popped back in a couple days I believe but it gave him some grief at the comp when he pulled 880 so he shut it down there. He could have had 920 after that for sure but he had already won the 242 class for the event.
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Was it his underhand side on deads?
 
Wasn't able to make it in for GPP today. Was in Chicago last night and didn't get back til 1 this afternoon and had a family party to go to. I'm about to do some of the banded mobility stuff here at the house.
 
jswain34 said:
Wasn't able to make it in for GPP today. Was in Chicago last night and didn't get back til 1 this afternoon and had a family party to go to. I'm about to do some of the banded mobility stuff here at the house.
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Honestly you can probably do it when you're supposed to be doing some of the lower stuff next since you need to heal that anyway.
 
Hyde said:
Honestly you can probably do it when you're supposed to be doing some of the lower stuff next since you need to heal that anyway.
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Yup. Forgot to mention that during yesterday's session. I was doing supine band rows yesterday between bench sets. I liked them, i just still have to figure out loading. I'm going to go back to my 5/3/1 days and do some form of retraction movement between some bench sets.
 
Moved opener day to tomorrow. I was gonna do it either today or tomorrow since I'm testing Saturday. I woke up this morning and could tell i still wasn't back 100% from this weekend so I went back to bed. It will also give the hip and rib another day to calm down hopefully.
 
Made some strides back in the right direction today. Worked up to a pretty easy 460 on squats with little to no glute pain. Bench was bench, went fine. Ended up at 330x1@7. Deads were the biggest issue as i still wasnt able to fire my hips through due to weakness/that pinching pain in my left glute. I still made it up to [email protected] and then just called it a day. Per my e1rms from previous weeks, my opener shouldve been 20-25lb more than that. But, at least i made it to 495 today. So overall i'll take the day as a victory. Full update tonight.
 
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