Jswain's training log for powerlifting

They were mid pack, but not for lack of effort: both seemed to do well in really all the events, the field was just that strong. People showed up to rumble.

Eric looked like a genuine Trenasaurus Rex getting ready to lift - he was one of the best to watch, from a spectators standpoint
 
Duramaxhd said:
U know u, don't look at everyone else and what they do, cause out side of this log I don't know your life, sleep patterns and work all are factors
Click to expand...

Honestly sleep and work shouldn't be an issue. It was just last week after testing i felt pretty run down. This washout stuff isn't really what i was looking for and considering it isn't even truly part of the project (I've already done the exit questionnaire) I don't feel bad doing what i want to do and not following that to the T like i tried to with the actual project.

liftandswim said:
To reiterate what dmax said, the mental side of things is huge. If you think you're tired and run down, more often than not you're going to feel like **** regardless of how fatigued you truly are
Click to expand...

This is my issue. I've been feeling tired and run down (despite getting quality sleep) for a while now. I've been wanting to get blood work done just to see where everything stands and to also establish a baseline for when i get up toward my mid-upper 30s and HRT comes into question. For some reason i just have this feeling that my hormones are out of whack.

Hyde said:
They were mid pack, but not for lack of effort: both seemed to do well in really all the events, the field was just that strong. People showed up to rumble.

Eric looked like a genuine Trenasaurus Rex getting ready to lift - he was one of the best to watch, from a spectators standpoint
Click to expand...

Yeah man they'll both lay it all out there that's for sure. I've trained with them a couple times and they're both complete animals. Lol at the Eric comment, but you're right. One of the chiros at work always comments after he gets done doing ART on him that his shoulders are the size of his (the doc's) head. Glad to hear they at least put on a show.
 
Invalid Link Removed

Damn. Impressive.
 
Duramaxhd said:
Crystal tate squatted 610 at 191 the wife was like wtf
Click to expand...

I'd like to see a video of that. Been trying to find something on insta but haven't been able to. I'm sure it's out there somewhere and will pop up sometime.
 
So I've decided to push on and do the week as programmed. At least attempt to anyway. I'll adjust as needed depending on how things are going that day.
 
3/7 PM washout w2d1

I'm starting to wonder if i have no motivation just because i dont enjoy this type of training. Either way, i still felt like i was having to work harder for these weights today.

-Comp BP (x3@6; x3@7; x3@8; 55%x_@8 N=30 with 3 ct ecc)
So that last part just means i do as many reps until i hit an 8 rpe then rest 30s and go again using as many sets as necessary to hit a total of 30 reps.

45x-
135x-
185x5x2
215x5
255x3
275x3@6
290x3@7
300x3@8
190x15@8; x5; x5; x5

-was supposed to do bb bp (x11@9->x4@10; 2 activations).

Didnt do it.

-Db Bp (x11@9->x4@10; 2 activations)
75x11@9
->x4@7
@8
@8.5
@9
@10

Did machine flys for 2nd one. My left shoulder was being a funky on comp bp and db bp.

135x11
150x11
180x11
195x11@9
->x4@8
@10

Then did bat hangs and rolled my quads and lateral left hip (as best as i could) with the 70lb kb. Might end up going to LA with the gf in a bit. I'll just do some back stuff on some machines. Going out for sushi after so probably not a bad idea to get a little pump work in.
 
Probably has a lot to do with it u just came off a great program now your in programming limbo. Heart just isn't in it
 
Duramaxhd said:
Probably has a lot to do with it u just came off a great program now your in programming limbo. Heart just isn't in it
Click to expand...

Yup. I was hoping this washout thing would alleviate the issue of the post meet program/gym limbo. But, it doesn't seem that that will be the case.
 
jswain34 said:
Yup. I was hoping this washout thing would alleviate the issue of the post meet program/gym limbo. But, it doesn't seem that that will be the case.
Click to expand...

I'm typically the most motivated during prep and after a meet. I lose steam as the off season continues on. Try some new stuff and have fun.
 
SweetLou321 said:
I'm typically the most motivated during prep and after a meet. I lose steam as the off season continues on. Try some new stuff and have fun.
Click to expand...

For me it is leading up to the meet (when it's easiest to be motivated). After the meet, as Hyde hit on earlier, i just kinda feel like im wandering aimlessly around the gym for 1-2 weeks like a lost dog. That's kind of how i feel right now, but at least when i make my own bs up it's stuff i wanna do. I kinda wanna start throwing some SM stuff in. Seeing some of the stuff from the Arnold SM got me thinking about it again.

Hyde said:
You did test the other week so I'm not surprised it's all a bit heavier than expected
Click to expand...

You're right, things shouldn't be feeling great right now. I can grind through a few more workouts and then move on.
 
Shoot, I'm least motivated like 2-3 weeks out from the meet. After meet day, I go in and crank out curls and stuff and really try to get Swole. Maybe two weeks later start doing barbell stuff.
 
herderdude said:
Shoot, I'm least motivated like 2-3 weeks out from the meet. After meet day, I go in and crank out curls and stuff and really try to get Swole. Maybe two weeks later start doing barbell stuff.
Click to expand...

Just keeping my eye on the meet and counting down the days of training left keeps me motivated. Knowing i only have x amount of days to get where i want to be.

Weird that you mention curls...I've had this disturbing urge to do some lately but I'm not gonna add stuff in if i can't even get trough the shît im supposed to be doing.
 
Hammer curls are usually good for the elbows and tendons if you keep the weight lighter and chase the pump and don't push to failure. Integral part of me getting through a meet prep of squatting and benching. I do the most curl volume nearing a meet often - it's for pain maintenance and injury prevention.
 
My strongwoman friend from the Arnold is my spotter on bench days lately and now that worlds is over she got so excited when she realized she can bench this week with me. I'm over here getting excited to logpress in 2 weeks post meet lol.
 
Hyde said:
Hammer curls are usually good for the elbows and tendons if you keep the weight lighter and chase the pump and don't push to failure. Integral part of me getting through a meet prep of squatting and benching. I do the most curl volume nearing a meet often - it's for pain maintenance and injury prevention.
Click to expand...

Hyde said:
My strongwoman friend from the Arnold is my spotter on bench days lately and now that worlds is over she got so excited when she realized she can bench this week with me. I'm over here getting excited to logpress in 2 weeks post meet lol.
Click to expand...

It seems, at least for me, you always want to do the stuff that you haven't been doing. I run cube, i want less accessory work and more barbell work with higher frequency. I do rts, i feel like ass and want some accessory work to get some work in without having to be 100% "there" on every set (lets be real, we aren't completely focused on every set of rope extensions like we would be on cgbp, etc).

I'll figure it out, just in a little motivation rut that happened to come out of nowhere. And it's frustrating that it came about right after i ended a phenomenal training block.
 
3/8/15 PM washout W2D2

Had a little mojo back today. Actually wanted to train somewhat so thats a step in the right direction. Maybe it's just mornings lately that I dont feel like training, except last Saturday anyway.

-Sq (+olys, ssb) (x3@6; x3@7; x3@8; 55%x_@8 N=30)
*doubled mon mini just below knees
70x10*
160x5*
210x5*
250x3
300x3
330x3@5
340x3@6
360x3@7
375x3@8
240x20@8-30s-> x7 -30s-> x3
Jesus i was panting like a mfer on this. I think Mike wants to get revenge for the free gains he gave me and is torturing us with this amrap @8 shît.

Ssb still sucks. After that one day a while ago that i figured how i like to work the handles i apparently completely forgot and can't figure it out again because that damn bar has been working me like no other these last two weeks.

-Cable low row (x11@9->x4@10; 2 activations)
Wider neutral grip:
80x11
110x11
150x11@9
->x4@7
@9
@9
@10
3m
Facepull spud strap attachment:
120x11@9
->x4@8
Switch to narrow ng attachment, this one was awkward
@7
@7
@7
Felt like I coulda gone forever with this so i just went to @10: x13@10

-Fat Bar Lat pulldown
Kid from the team was using it so i just jumped in with him so i only did one activation. We were just alternating back and forth so not much rest.
140x11
150x6->140x5
140x11x2

120x11@9
X4@8
@8
@10

Lateral raise: 15x15x2
Forearm twists: 25x15x2

Not a bad day. Not a great one. But a step forward nonetheless.

Still deciding whether I'm going in for second upper day tomorrow or thursday. Deads will be friday since i cant train this Saturday as i usually do.

Edit: oh yeah, that dumbass 55% amrap set was with a 3ct eccentric. I held myself to that as best as i could self counting. Probably didnt hit a real 3ct on all of them but they were definitely slower than my typical eccentric so screw it that's good enough.
 
liftandswim said:
3 count eccentric? Mad man.
Click to expand...

Mike's the mad man. Im just the sucker that did it lol. I'm all for 3ct pauses, but 3ct ecc on squats...nah. No thanks. I can tell you right now i wont be doing the 3ct eccentric on deadlifts.
 
What in the name of Turd Ferguson is going on in here!?! That is some crazy mess he has you doing. I thought we were just going gently into the night.
 
jswain34 said:
It seems, at least for me, you always want to do the stuff that you haven't been doing. I run cube, i want less accessory work and more barbell work with higher frequency. I do rts, i feel like ass and want some accessory work to get some work in without having to be 100% "there" on every set (lets be real, we aren't completely focused on every set of rope extensions like we would be on cgbp, etc).

I'll figure it out, just in a little motivation rut that happened to come out of nowhere. And it's frustrating that it came about right after i ended a phenomenal training block.
Click to expand...

Why not just alternate between the two styles for 1-2 cycles then go to the other. You clearly enjoy both help with strength and your motivation?

Like do cube for 10 weeks with the strong man stuff on the fourth day and heal up. Then go to rts. Ect. Pick a meet and use rts to peek when it's time?
 
SweetLou321 said:
Why not just alternate between the two styles for 1-2 cycles then go to the other. You clearly enjoy both help with strength and your motivation?

Like do cube for 10 weeks with the strong man stuff on the fourth day and heal up. Then go to rts. Ect. Pick a meet and use rts to peek when it's time?
Click to expand...

This is cool. I think the submax volume on cube is great for the off-season, but it's not quite set up right in the last three week block. And doing strongman stuff has w huge carryover to powerlifting.
 
herderdude said:
This is cool. I think the submax volume on cube is great for the off-season, but it's not quite set up right in the last three week block. And doing strongman stuff has w huge carryover to powerlifting.
Click to expand...

I agree so that's why it would be better for just general off season work then use rts to really peak his comp lifts. Cube would just be great for recovery in the mean time.
 
herderdude said:
What in the name of Turd Ferguson is going on in here!?! That is some crazy mess he has you doing. I thought we were just going gently into the night.
Click to expand...

1. This is f'n hilarious. Lol.
2. I also thought that. And that is what i was really looking forward to lol. This came as a bit of a surprise to me.

Hyde said:
^ I died
Click to expand...

Same.

SweetLou321 said:
Why not just alternate between the two styles for 1-2 cycles then go to the other. You clearly enjoy both help with strength and your motivation?

Like do cube for 10 weeks with the strong man stuff on the fourth day and heal up. Then go to rts. Ect. Pick a meet and use rts to peek when it's time?
Click to expand...

I actually REALLY like this idea Lou. This is why I shouldn't program for myself. Thats a pretty simple, yet awesome, idea. I'd probably want to pick Swim's mind a bit and talk about how he laid out his modified cube with a little increased frequency. When i tried doing it before i was having a tough time figuring out what upper accessory stuff to do with lower and vice versa and trying to balance recovery into the next compound movement day.

herderdude said:
This is cool. I think the submax volume on cube is great for the off-season, but it's not quite set up right in the last three week block. And doing strongman stuff has w huge carryover to powerlifting.
Click to expand...

Agreed on that. The cube isn't my favorite program in terms of the meat and potatoes of it, especially the speed work (sorry, i just don't buy it still...i see a lot of dudes pound away at speed work in my gym week in and week out and not make much progress), but with a few alterations id enjoy alternating between the two i think. I dont really like alternating Str/Speed/Rep weeks either. But i think thats because, mentally, i like being accustomed to "heavy" weights all the time. But, I really like the idea of SM stuff once a week.

SweetLou321 said:
I agree so that's why it would be better for just general off season work then use rts to really peak his comp lifts. Cube would just be great for recovery in the mean time.
Click to expand...

Not much to add here. I'd like to up the frequency a tad to 3x pressing, 2x sq, 1-2x pull at the least. But, other than that, i like where your head's at and thanks for sharing.
 
Speed work is hard to get right. Anybody that's not murdering the weight like an empty bar or a hair faster is wasting their time, if you don't use bands and perform in the ballistic touch and go style you are also wasting time, you have a several month time span to become proficient enough to do that, and then several more months to notice anything from it. But I cannot stop supporting it.

Then again, I do bench equipped often and my raw bench isn't where it used to be. I think it functions well in cube as a break in weight and volume and bringing the %1RM of the program as a whole down to that magic 72%
 
herderdude said:
Speed work is hard to get right. Anybody that's not murdering the weight like an empty bar or a hair faster is wasting their time, if you don't use bands and perform in the ballistic touch and go style you are also wasting time, you have a several month time span to become proficient enough to do that, and then several more months to notice anything from it. But I cannot stop supporting it.

Then again, I do bench equipped often and my raw bench isn't where it used to be. I think it functions well in cube as a break in weight and volume and bringing the %1RM of the program as a whole down to that magic 72%
Click to expand...

I know, man. There are a lot of strong mfers that support it, but then there are other strong mfers dont do it and think it has very little raw carryover. From what i recall, and this very well could be completely false, most of the guys that support it also have experience in gear. Yourself and a lot of other guys swear by it, and I can't say I don't believe you. I'm just don't think i NEED to do it. And why expend so much energy on something i dont feel like i need to do?

I don't mean to turn this into a speed work debate either ha
 
I like speed work, personally.


I do it with a higher percentage, and not like traditional BoM speed work.

I keep the percentages higher (between 65-75%) and do my damnedest to move it as fast as humanly possible.


It also is great for getting more reps in from a technique perspective, without having to hammer yourself into the ground 3 days after a ME lift.
 
jimbuick said:
I like speed work, personally.


I do it with a higher percentage, and not like traditional BoM speed work.

I keep the percentages higher (between 65-75%) and do my damnedest to move it as fast as humanly possible.


It also is great for getting more reps in from a technique perspective, without having to hammer yourself into the ground 3 days after a ME lift.
Click to expand...

Hmm. This is interesting. I like that last point you made as it kinda reminds me of those lighter days in Project Momentum. I dont see why I couldn't just do speed work/dynamic day with some (light) accommodating resistance on one of those days. Since ive been failing up higher in the lift and not necessarily off the chest it could help me strengthen that weaker ROM and give my most vulnerable ROM a little more time to recover, which could only help keeping my shoulders healthy and biceps tendons happy.
 
A lot of people think band tension only helps the top end of the range of motion, but in my experience the guys that do the most speed work are fastest off of their chest. Which if we follow Josh Bryant, is the name of the game. For me being a short ROM guy, this is especially true, but the longer ROM guys benefit from speed off of the chest and improved positioning on the way up.

The traditional way to attack lockout is best, don't get me wrong, but the two points I just mentioned have some play as well.

It was very interesting to see Mike Wolfe and Jeremy Hoornstra work up to 650 in person at the cage. There could not be two more opposite ways to go about it. You rarely see (never see?) Hoornstra do the traditional speed. He's light, and he's in very close. Then you have Wolfe weighing 385 with the maximum legal grip. Both through different methods are all about bottom end speed. Like, we're talking enough force to put whip into a Texas power bar. It was unearthly.
 
I think it all plays in the percents being used and the intent behind the bar. I do not think speed, dynamic, or cat work are the same. Speed work in the true sense is just to light for optimal force production so I'd pass on it. Dynamic effort work uses bands/chains to alter the strength curve. This keeps you at a steady speed the whole lift and as someone who reads Bryant's work I also don't support this. Cat is straight weight and heavier. The bar not fly but the intention is to move with as much force (not speed) as possible. And to continue to accelerate just before lockout. That is where the magic happens with Bryant's cat style work imo. His bench press e book really lays it out well. Same with cws how I built my best deadlift article.
 
I just have one issue (maybe question is a better term) with your post Lou. In CAT work, if the intent is to use as much force as possible, and the weight stays constant since no AR is added, isn't the only way we can apply more force through the bar by accelerating the bar faster ("speed")? So the main thing is to apply maximal force through the barbell all the time, not just the amount of force you "feel" is necessary to lift that specific weight?
 
herderdude said:
A lot of people think band tension only helps the top end of the range of motion, but in my experience the guys that do the most speed work are fastest off of their chest. Which if we follow Josh Bryant, is the name of the game. For me being a short ROM guy, this is especially true, but the longer ROM guys benefit from speed off of the chest and improved positioning on the way up.

The traditional way to attack lockout is best, don't get me wrong, but the two points I just mentioned have some play as well.

It was very interesting to see Mike Wolfe and Jeremy Hoornstra work up to 650 in person at the cage. There could not be two more opposite ways to go about it. You rarely see (never see?) Hoornstra do the traditional speed. He's light, and he's in very close. Then you have Wolfe weighing 385 with the maximum legal grip. Both through different methods are all about bottom end speed. Like, we're talking enough force to put whip into a Texas power bar. It was unearthly.
Click to expand...

This is interesting too. Honestly, if im going to do this kind of thing, i think utilizing AR would be the best option. But...there are obviously a lot of different opinions on it. I'm going to youtube that bench battle to see what you're talking about too, so thanks for mentioning that.
 
Yeah that was Saturday morning in the cage. Good stuff. With CAT or straight weight, you are literally applying maximal force throughout the lift and it should accelerate. You should ram into lockout. Bryant says his clients get sore biceps from the rapid last second decel when they learn his way.
 
herderdude said:
Yeah that was Saturday morning in the cage. Good stuff. With CAT or straight weight, you are literally applying maximal force throughout the lift and it should accelerate. You should ram into lockout. Bryant says his clients get sore biceps from the rapid last second decel when they learn his way.
Click to expand...

Herder answered it and knows his stuff.
 
Honestly this is how I try to move all of my sets unless I'm doing combine bench or dumdum squat rep outs. Sets of five or whatever, you should be fckin ramming.
 
I agree. Thats why I'm like "what is so special about this?" Like you said, we should already be trying to move that weight as fast as possible every set as it is. I dunno.

Edit: it couldn't hurt to try some AR though. Just once a week. If i dont see anything from it, then I'll know and will know that for the future.
 
Thinking of a UPA meet in Kenosha, WI (1.5 hr from my house) on June, 4th. That might be my best bet.
 
You should always effectively doing max force application, but remember CAT stands for Compensatory Acceleration Training - as in you're attempting to generate increased barspeed over time as compensation for NOT increasing load as a means of progress, and ideally within a decreasing time frame to add a GPP component.

Cube doesn't generally use accom resistance and instead uses 60-70% intensity to provide a mild deload on that days lift, allow extra focus on technique, and get some quality sub max volume in. CWS and Sheiko use this intensity all the time to good effect.
 
To play devils's advocate to this entire argument. The rate at which you produce force doesn't matter as much compared with the total amount of force you're able to apply. Duh, I know. But that's the thing. You're always better off trying to get stronger (more force production) versus faster (rate of force production) for two reasons 1. strength as a quality is far more receptive to training than power/speed. Not by a little, by a lot. That's well demonstrated in the scientific literature. And 2. The power lifts don't require speed. I know this will hurt some people's feelings, but it's true. Things like jumping and sprinting do, the big 3 do not. It doesn't matter how fast you can move a bar, it matters how strong you are. You don't slow down on a lift or hit a sticking point or not pop off your chest fast enough because you lack speed/power. It's because you're not strong enough. The weights at near 1RM will be heavy enough where speed/power do not come into play. Again, this is demonstrated in the scientific literature. Where speed work/dynamic work/cat work is useful is in skill practice, recovery, extra volume like Hyde said. So there's that. I'm weak in the grand scheme of things, but I'm just sharing what I know.
 
I agree with what you're saying, Jared. You can outrun a few hundred pounds of band tension, but on the platform you will never outrun straight weight. Westside (in the block warehouse in Columbus, the only place it counts) puts results ahead of why. They invent why later. (They say figure out why, I say invent why. Potato potahto)

What it boils down to is this: You're looking at an extra day of training the comp lift with maximal force applied without crushing the CNS. That's a plus. Accomidating resistance is just another tool in the toolbox. I love it and give it a lot of credit to speeding up my eccentric and feeling load without as much strain on my body. I think it does other things, too, but those two things I mentioned I think everyone can agree on.
 
Oh, I hear ya. And I agree with what ya said. Just sharing my thoughts. Hell, if I had access to bands or chains I'd use them. I mean, you're taking to a guy who does 15-20 sets of lateral raises a week. I don't try to pretend that I'm training "optimally"
 
The use cat work a lot myself. If you read Bryant's work with it, his e book has a lot of studies in it btw, he stating you are not taking full advantage of the adaptation of a rep if you are not applying force and speeding it up as you approach lockout on every working rep. He used the many sets and small amount of reps simply to get more first reps to work on the skill. He then manipulates rest times over weight to increase difficulty and to keep the weight in the optimal range for force production.

Now idk how much of that is true to the science mind you.

I will say in long run my favorite application of cat/speed work is in the warm ups leading up to your work sets. Reminds me to drive the bar hard on all reps even if it's 8-10, I will coast to get trough those top sets otherwise. It also does a great job of ramping my cns up and making the weights feel a lot lighter.
 
damn. Awesome convo in here guys, i appreciate the hell out of it. Let me sit down and thoroughly read it all the way through at some point today. Thursdays are my busiest day of the week so i may not get back to responding until tonight.
 
You must log in or register to reply here.
Back
Top