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Jswain's training log for powerlifting

liftandswim said:
Good news!
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Yup. I think it just needed a little time off. That's one thing that you dont get with this high of a frequency. Time for pissed off tissues to calm down. I think squatting 3x a week is about all my hips can handle at the moment. So, when i adjust this program and continue it after testing that will be one of the changes ill be making for sure.
 
Okay so full update from today. The only reason I'm just not leaving how it was in my previous post is bc i have some notes i wanna jot down.

2/23/16 Project Momentum W8D1 (opener day)

Warmup:
Bat hangs for a while
4 min sled drag + hip circle around mid shin
1 min monster walks and lateral shuffles w/ hip circle around mid shin.
2 sets of banded pallof presses
2 sets of banded external rotations

Admittedly, i have been slacking a bit on my warmup stuff. I need to change that. The program had been taking me so long to get through that i kind of (unintentionally) cut some of my warmup out.

-COMP SQ (+Tx Sq Bar)
Sets up to first 325 set was done with a doubled monster mini just below the knees.
55x10
135x3x2
195x3x2
235x3x2
285x2
325x1x2 -> i noticed on the first set here that when i try to rebrace after i walk out i get that stabbing pain in my back. Made a note that my hip was feeling okay here.
365x1@5 -> i kept my initial brace from the unrack and never took a second pressure breath from here on. It helped alleviate pretty much all of that pain. Apparently when i take that second pressure breath with the weight bearing down on me i breath into my chest more than i should.
415x1@6
460x1@7

-COMP BP:
45x-
135x5
185x5
215x4x2
255x2x2
285x1@5
310x1@6
[email protected] -> moved well, but felt heavy today. I wasn't engaging my right lat as well.

-COMP DL (all conv)
135x5
225x5
315x5 -> started getting that glute pain here a bit.
365x2
1x20 banded stomps on left
405x2
1x20 banded stomps on left
455x1
[email protected] --> was just a technical issue. Strength was there i just wasn't getting my glutes involved like i have to.

Notes:
Other than what's spread throughout the post, the main thing i want to comment on is the warmup sequence i took for squats. I'm not sure if it was a good day for my hip or the lack of squat set volume helped it from tightening up as i worked up. Either way, im gonna keep the low rep warmups for a while and see how it works out.
 
Dunno if you guys saw me mentioning in sean's log (i know a couple of you did), but i thought i was coming down with a head cold/sinus infection type thing yesterday and today there is no question. I bought some primatene and flonase last night which does help me breath and dry me up a tad. One of the docs at work recommended advil sinus so I'm gonna pick that up after work. I was gonna go in today for my warmup day but I'm just going to push it to tomorrow, rest today, and do some mobility stuff friday night before testing on Sat.

Left glute is pretty tight again today so it could use the extra day also.
 
Wait, that's not Lou?!

Hope you feel better man.
 
RegisterJr said:
Wait, that's not Lou?!

Hope you feel better man.
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I donno...he is one strong transgender grandma that loves bingo blitz if it is.

And thanks dude. Gonna rest up like no other this afternoon and tonight.
 
Sean1332 said:
I found today that saline wash and the Advil sinus helped a ton. Hope you can kick yours
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Tried Advil (in addition to what i was already taking) yesterday when i got home after the doc recommending the advil sinus and it worked great. Good call.
 
Used my primatene + flonase + advil combo and it had me feeling good. This sinus crap won't affect my testing.

2/25 Prj momentum W8 D2 - work up to 80% of openers.

WU:
Hangs- 5m
Sled drag + hip circle- 3m
Monster walks & lateral shuffle w/ HC - 1m
Banded pallofs - 1x30s
Banded straight arm reverse fly - 2x15
Banded ext rotations 2x10

-COMP SQ:
Work up to 365x1
Up to 285 w/ doubled monster mini just below knees.

-COMP BP:
Work up to 265x1

-Glute was feeling tight today. So i elected not to do deads since that appears to be the thing that makes it worse. So i rolled the glute on a softball and stretched for 10m and called it a day.

Gonna go in and hammer this glute/piriformis with the softball and do some overall soft tissue work tomorrow night then ill be testing squat and bench for certain on Saturday. Deads I'll probably try to test too, but I'm not feeling as confident in them as i wouldve been 2-3wks ago.

Edit: oh, and my rib more or less stopped hurting yesterday. Negligible pain there over the last 2 days even with the second pressure breath on squats today.
 
capo180 said:
Jeez get healthy there man. It seems like this program beat you up pretty good. Sinus issues suck.
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At the beginning and the end it did for sure. The middle could have been bad too potentially if I wasn't taking that new pes joint support. I dont think the rib was from the program though (at least directly). I'll definitely be making a few minor adjustments to it to allow me to stay a little healthier through the whole thing next time.
 
Week 1 of the washout cycle looks interesting...here it is:

Competition Raw Bench x5 @6, x5 @7, x5 @8 Then 55%x3x5 (3s eccentric + 2s pause at weakness + 2s concentric)
Bench x12 @9 --> x4 @10 2 Activations
DB Bench x12 @9 --> x4 @10 2 Activations



Tuesday
Squat w/belt x5 @6, x5 @7, x5 @8 Then 55%x3x5 (3s eccentric + 2s pause at weakness + 2s concentric)
Row of your choice x12 @9 --> x4 @10 2 Activations
Vertical Pull of your choice x12 @9 --> x4 @10 2 Activations



Thursday
Close Grip Bench x5 @6, x5 @7, x5 @8 Then 55%x3x5 (3s eccentric + 2s pause at weakness + 2s concentric)
Close Grip Bench x12 @9 --> x4 @10 2 Activations
Bus Drivers x11 @6, x11 @7, x11 @8 plus 2 down sets (repeat)



Friday
Deadlift w/belt x5 @6, x5 @7, x5 @8 Then 55%x3x5 (3s eccentric + 2s pause at weakness + 2s concentric)
High Bar Squat x12 @9 --> x4 @10 2 Activations
Split Squat x11 @6, x11 @7, x11 @8 plus 3 down sets (repeat)

I have to do a little more reading the "activations". He said its called a "myorep" which is a form of a rest pause set. Like once i hit x12@9 id start doing x4s with 30s rest until i get to the desired rpe. That'd be 1 activation set. Since there are 2 activations I'm gonna have to do that twice..on high bar squats...what a dick. Lol. The pump and the soreness on those things will be insane im betting.
 
I'd absolutely not do hi-bar squats for your knockoff Doggcrapp work. Legpress or a hacksquat or hinge squat machine much safer. Doggcrapp is about driving to absolute muscular RPE10, go all out and go home. Which is fine for a set of curls. Do you really wanna guarantee form compromise for something like quad volume that could be done on any legpress?

Keep in mind this is the week after you just tested when you've already taxed everything. Don't sacrifice safety is all I'm saying.
 
Went in for some mobility/prehab stuff tonight.
-Foam roll quads, hams, lats, upper back
-70lb kb roll over quads and calves then stretch them after
-Softball glutes and lateral hips

^those 3 alone took me probably 40 mins so i was putting in some quality tissue work. The kb worked great for the quads and calves. I was trying to hit my adductors too but it was tough to get into a good position.

-bat hangs: 5-8 mins
-Banded piriformis stretch: 5mins total
-banded external rotations: 4x12 per side
-seated rope facepulls: 2x15

Honestly. I feel really good today. My hip has felt good today and i tested it out with some bw squats and bar only deads and I wasnt really feeling much.

Weighed 247...ate some chinese food last night. I was kinda hoping to be at least close to competition weight (within 2lb at least) but oh well.

Test coming tomorrow. Gonna do it sorta like a mock meet. Will be in comp mode. I'm just gonna take myself to an @10. If it takes me 4 or 5 attempts on a lift then so be it. Im thinking something like this:

Squat:
460
485-495
505-520

Bp:
330
350
360-370

DL:
I'm gonna have to see how it feels tomorrow. Bad - opener around 495
Good - opener around 525-530
Then will feel it out from there.

If i hit the 3rd on any of those ill go for a fourth as long as the 3rd felt like i had something left. If it was an @10 or maybe even a true @9.5 ill call it there.
 
Hyde said:
I'd absolutely not do hi-bar squats for your knockoff Doggcrapp work. Legpress or a hacksquat or hinge squat machine much safer. Doggcrapp is about driving to absolute muscular RPE10, go all out and go home. Which is fine for a set of curls. Do you really wanna guarantee form compromise for something like quad volume that could be done on any legpress?

Keep in mind this is the week after you just tested when you've already taxed everything. Don't sacrifice safety is all I'm saying.
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Thats a good point and probably a great idea. I'll likely do the hack sq machine since leg press and my back aren't friends and i dont even know what a hinge squat machine is. Appreciate the lookin out brotha.
 
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What i can thank for fueling tomorrow's prs.
 
Myoreps are safe lol. RPE can take into account form breakdown. Fairly sure Mike T isn't going to recommend anything that's going to hurt anyone...
 
liftandswim said:
Myoreps are safe lol. RPE can take into account form breakdown. Fairly sure Mike T isn't going to recommend anything that's going to hurt anyone...
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If i were healthier exiting this id agree and probably have no objection to doing them. Maybe ill take the week off from them week one and give it a shot week 2.
 
liftandswim said:
Myoreps are safe lol. RPE can take into account form breakdown. Fairly sure Mike T isn't going to recommend anything that's going to hurt anyone...
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Ya did myo reps regularly on RTS with a variety of movements. Safe when important implemented correctly.
 
liftandswim said:
Myoreps are safe lol. RPE can take into account form breakdown. Fairly sure Mike T isn't going to recommend anything that's going to hurt anyone...
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Oh, like squatting 4x a week and getting hip and back issues? Lifting is inherently risky at times and it's not Mike T's job to babysit Jswain - he has to be the final controller of his efforts in training.

If RPE 10 is only til first sign of form compromise then it's fine. But if it's a Doggcrapp style rest pause til muscle failure I'd say you he has better options. He's already practicing his comp squat that day and he's not adjusting frequency (and he has the equipment) so it was just a suggestion.
 
Hyde said:
Oh, like squatting 4x a week and getting hip and back issues? Lifting is inherently risky at times and it's not Mike T's job to babysit Jswain - he has to be the final controller of his efforts in training.
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I can agree with this. Health is what's most important. However, it's important to note Jared had those issues in the past before the program. So it's hard to say whether those issues would have arose again or not regardless of Mike T's recommendations.
 
liftandswim said:
I can agree with this. Health is what's most important. However, it's important to note Jared had those issues in the past before the program. So it's hard to say whether those issues would have arose again or not regardless of Mike T's recommendations.
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I agree that it's hard saying whether or not this would've popped up again just as a standard re-aggravation or if it was partially caused by the rapid increase in frequency, volume, and intensity of comp squats and pulls. But, I don't think thats the point hyde is trying to make. At the current time, with my glute nagging the way it is, i agree with him that it's probably best to switch an exercise from one that is likely to exacerbate my current "injury" to one that is less likely (for the time being). Especially since the main purpose for the high bars is just quad specific volume, that can easily be replaced by the hack squat machine. Like i mentioned before, i will likely just use the hack squat machine the first week and then consider doing high bars week 2 depending on how the glute is feeling. The purpose of this "washout" is to get us more accustomed to more to volume and reduce any fatigue - hack squats allow me to do that just as well (if not better than) as high bars.
 
liftandswim said:
I can agree with this. Health is what's most important. However, it's important to note Jared had those issues in the past before the program. So it's hard to say whether those issues would have arose again or not regardless of Mike T's recommendations.
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Agreed - but again, if you read my initial comment I never said "myoreps (or hi bar) are inherently dangerous". If I was vague, that's my fault.

Jared's comment above has got my intent displayed, so that's that
 
Ended with:

505 sq
355bp - failed 365
575 conv pull (took it twice - failed the first time).

1435 wrapless total. Bummed about the bp. 355 moved slow so i had doubts going into the 3rd attempt. Also didn't keep my sternum high to meet the bar so there was a form issue. Either way, i hit a 2nd attempt that is 30lb more than my 2nd attempt from my meet last sept..so guess im not that bummed. Full update with videos later tonight or tomorrow.
 
Should have taken 360 homie! THAT is what chips are for haha

Great job man; made some titanic progress and you were able to put it all together on test day at that. Speaks a lot about your efforts and Mikes program.
 
Nice job Jared, big numbers.
 
Thanks everybody. This whole experience was awesome. I ate myself a pizza and a pint of ice cream as a victory meal.

Today, im a little sore but feeling good.

And Hyde, i was debating between 360 and 365 but i decided i wanted 3 wheels and a quarter if i got it so just said to hell with it its only a 5lb swing just so go for it lol.
 
Are you going to stick with PM or are you moving into a different program?

Nice job btw!
 
tyga tyga said:
Are you going to stick with PM or are you moving into a different program?

Nice job btw!
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Thanks dude. Definitely going to stick with it. I'll customize the exercise selection from the ones i liked and felt helped the most and also cut one of the lower intensity squat and pull slots out for my hip/glute's sake and also shave some time off the session. I'm also adding in more rowing (or any form of scapular retraction + humeral external rotation)...i hate looking like a monkey walking around with my shoulders protracted all the time with shītty upper back posture. I always said that would never be me and I'm starting to get there.

Bottom line: yes, sticking with it. But, personalizing a few minor details.
 
Lou I already tagged you but I'll drop the thread link in here too in case anyone else is interested. Duffin.

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Vids and full update from yesterday.

2/27
PM W8D3 TESTING

SQUATS:
Final warmup (420)
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1st attempt (460lb)
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2nd attempt (485)
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3rd attempt (505)
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BENCH:
Vid didn't start on last warmup
1st attempt (335)
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2nd attempt (355)
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3rd attempt (365xF)
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DEADS:
Final warmup (495) -> bad pull. Weight got onto my toes and hips shot up.
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1st attempt (525) -> vid didn't start.
2nd attempt (550)
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3rd attempt (1) (575xF) ->weight came forward again dam it.
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3rd attempt (2) (575x1) -> after 4 min rest.
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So there are the vids. I appreciate any feedback/critiques. Squat depth was either an inch high or just hitting it. In all honesty, after just watching the 505 vid, I should've tried 520.
 
Squat was for sure through parallel. Definitely made depth improvement from a month ago. Everything looked kosher to me. The last pull you lose your back tightness some as soon as the load starts to come off the floor, but it is max effort. But if you were looking for anything, that's what I noticed.

Nice work!
 
Enjoyed the vids man. Smooth.
 
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