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Jswain's training log for powerlifting

Training yesterday

3/16 BP deload

-bench
45x8
135x5
155x5
185x5
225x1
255x1
275x1
295x1

-SA cable row
65x10
85x10
110x10
130x10x3

-bent over overhead tri rope exteension ss/ facepulls

100x10 / 50x10x3
120x10
130x10

Didn't have time to do the McGill stuff other than curl ups/bird dog in warmups. Another deload session down.
 
Duramaxhd said:
Never really do side anything except for an occasional Pallof press I figured stabilizing big weights would do it
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I always thought that too. I've tested that theory for about two years now and considering my back hurts to some degree just about every day of my life im starting to think its bs and some dedicated work (especially in the frontal and transverse planes) is necessary, for me, at least. So thatd be side planks/suitcase carries, etc (for the frontal) and things like pallofs and other anti rotation movements for the transverse plane. It's not like any of this core work is going to hurt you.

jimbuick said:
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Good thread. Zir is the man. Thanks for the share.
 
Duramaxhd said:
Forgive me but I may have missed it but why are we so concerned about side planks
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Sean1332 said:
Happy hips and QL. Pelvic stability.
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Sean has ya covered dmax. Pelvic stability is one thing im severely lacking and i think it's because ive largely neglected work in the frontal plane nearly my entire training career.
 
Well i feel like a bîtch now. At 145...

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Duramaxhd said:
Forgive me but I may have missed it but why are we so concerned about side planks
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Because regular planks suck for athletes. Beyond a basic rehab setting scope they are about useless for anything other than getting good at planks.

Meanwhile spine health/protection is important for literally everyone, especially someone trying to stay upright w over 700lbs on the mastodon bar

The less beating your spine takes on the daily, the more times in your life your you can get under that bar. That's why sides are useful - promoting general back health means training longevity.
 
I disagree with the efficacy of planks. They're so damn underrated that it's almost absurd. You'll have to add weight, but that applies to any BW exercise. The main problem is that people passively hang out while doing them and don't engage their core throughout the movement. Anyone with a psoas, lumbar, or lower ab weakness will benefit from them.
 
Rodja said:
I disagree with the efficacy of planks. They're so damn underrated that it's almost absurd. You'll have to add weight, but that applies to any BW exercise. The main problem is that people passively hang out while doing them and don't engage their core throughout the movement. Anyone with a psoas, lumbar, or lower ab weakness will benefit from them.
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Pretty much what I said. They have a place. It's not for me compared to other work at this point.
 
Duramaxhd said:
So what's the difference between bird dogs and stir the pots still basically a plank
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If there's no difference to you when you do them all then don't concern yourself with it. I'm not trying to sell you on it, just defending why I do them against your skepticism. They're helping me with my back, that's it.

Keep in mind what you pick up on the Internet isn't the full story. Like I mentioned McGill goes into the nuances in his book as far as ways to progress the movements beyond what you see on secondhand vids.
 
In Carroll's book he doesn't go into that he basically just said do these and I did for a bit and moved to planks then weighted planks I realize that everyone is different and needs to address different things. I just like make sure I'm not missing anything
 
Duramaxhd said:
In Carroll's book he doesn't go into that he basically just said do these and I did for a bit and moved to planks then weighted planks I realize that everyone is different and needs to address different things. I just like make sure I'm not missing anything
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I understand. And I have never read 10/20/Life so idk what he says but I wouldn't do them either just based on "Do them because I say so" lol

And maybe I overstepped when I said I don't believe in planks - they're still way better than not doing any bracing exercise. I just don't believe they transfer as well when you try to apply them through a wider spectrum of motion like in more athletic endeavors...like if I want to do a carry medley at the gym for some conditioning, or even just need to bend over and pick something up out of the fridge at my house. Powerlifting doesn't have that kind of rotation though I realize.
 
Hyde said:
I understand. And I have never read 10/20/Life so idk what he says but I wouldn't do them either just based on "Do them because I say so" lol

And maybe I overstepped when I said I don't believe in planks - they're still way better than not doing any bracing exercise. I just don't believe they transfer as well when you try to apply them through a wider spectrum of motion like in more athletic endeavors...like if I want to do a carry medley at the gym for some conditioning, or even just need to bend over and pick something up out of the fridge at my house. Powerlifting doesn't have that kind of rotation though I realize.
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Carroll is a longtime client of McGill, FWIW.
 
Rodja said:
Carroll is a longtime client of McGill, FWIW.
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Precisely how I became aware of his work my man. And Carroll is back to pulling 800 so I knew Stu had to be worth a look at least if he's basically back to full power (considering his weightclass drop).

I get why Carroll says just f*ing do it, but I don't expect others to. Stu's book was fairly eye opening on some things.
 
I like planks. I'm bad at them and can't add weight. Esp when I do the deep diaphragm breathing while doing them. I just can't focus on 4 abs move per week lol.

Did the McGill stuff for while. Showed me that I suck at side planks. Got better at them. The other things in his rotation didn't really help me so I don't do them now. Not that I may not use them down the road tho.

I think any bracing movements are a good start for us. Make some progress then switch it up. I'd only dial in on something when it becomes a need.

Abs wheel with pauses at the bottom are cool too.
 
Haven't trained since Wed. I was gonna go in yesterday for dead/press combo session but i just took it off and spent some time with the lady. Im headed up to Wisconsin to kick it with one of my good friends from high school today (also, coincidentally, helping him move).

Im feeling a lot better recovery wise so i dont feel bad about taking the last few days off.
 
Enjoy the time with the friend. Hopefully he prepared the move so it isn't so horrible.
 
Thanks, Reg. Luckily they pretty much had everything done by the time i got there except for the two worst things that he needed my help with. So, not bad at all.

Then i went and blew 100$ at the Ducks Unlimited convention in Milwaukee where they had some pretty nice firearms up for raffle. The thing that was shocking to me was that it was on a college campus and they were just raffling off guns to people, lol. With how big gun control is in politics right now i thought that was kind of surprising. No way shît like that would fly in IL...just one more reason to add to my list why i gotta get out of that state.
 
Illinois is one of the worst when it comes to gun regulations. Funny, because Chicago is one of the worst gun crime places.
 
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These little guys have been impressing me lately.
 
Starting up the training cycle tomorrow. When do you guys think i should start wrapping up again? First 3 weeks of the block wrapless, put the wraps on the last 3 weeks of the cycle and then into the 3 wk peak? Or just start wrapping tomorrow for the whole 6 week block?

I'm leaning toward the 3 without 3 with.
 
Wrap as soon as you can. If you're competing in wraps, get accustomed to them to get the most out of them. Until you're consistently getting 100# out of your wraps, then you could get better in wraps.
 
herderdude said:
Wrap as soon as you can. If you're competing in wraps, get accustomed to them to get the most out of them. Until you're consistently getting 100# out of your wraps, then you could get better in wraps.
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This would be my opinion. They definitely take some changes to really get a benefit out of them so training in them to maximize that based on your timeframe would be best.
 
Thanks for the input guys. I did a little thinking on it and i think im gonna go no wraps this meet and wrap up in the meet in Sept. This will help me keep training time down a tad. Im going to be starting up a class this summer (just decided this yesterday) in the middle of this block so i need to keep training time down as much as possible. Especially since i elected to run project momentum ALMOST exactly as written.
 
Split session today.

Worked up to 465x1@9 (was supposed to be @8, bad rep) on squats then 240x5x4 on bp and 415x5x3 on deads. Everything felt pretty slow and hard but thats to be expected after 1. Not lifting for a week and 2. Not having any real weight on my back or in my hands (outside of last weeks singles up to 80%) in 3 weeks. Also, i kept drifting forward onto my toes in the hole while squatting, I'm doing one of the lighter days to a box (maybe tomorrow actually) to help try and address this tendency. Going in for mid range pin press, a little upper back work, and a few suitcase carries tonight.
 
SweetLou321 said:
Sounds likes like you needed to brace better maybe?
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Hmm i felt like my upper back tightness was more off than anything. Like not driving my back into the bar constantly. And im also not sure if it was because of the shirt i was wearing or not (kind of a slippery under armour dry fit type shirt) but i wasnt getting the bar resting on my shelf as well as usual.
 
3/22/16 june 4 meet prep w1d1

-COMP SQ (x1@8; 79%x5x2)
55x -
105x -
145x5x2
195x5x2
245x5
295x5x2
345x3 (+belt)
395x1
[email protected]
465x1@9 (as noted above, it was a bad rep. Weight came forward in the hole and then knees caved consequently).
380x5x2

-COMP BP (68%x5x4)
240x5x4
@6.5 pinky on ring
@6 middle on ring
@6.5 pinky on ring
@6 pointer on ring

Was experimenting with grip width today. Even though the pinky on the ring felt a tad weaker i dont really want to change it. I feel a lot tighter with the pinky grip.

-COMP DL (68%x5x3)
415x5x3
@6,6,6

-PIN PRESS (mid range) (x1@8; x4@9; +2LDs)
45x-
95x-
135x5
185x5
225x5
245x2
265x1@5
[email protected]
[email protected]
[email protected] (~8)
310x4@9
295x4@7
295x4@7

Facepulls with 1ct hold at peak contraction:
3x12@60lb

Suitcase holds
3x20s@70lb

Nothin crazy. PM session felt better than AM. I like those pin presses, i had the pin set just below the spot where i keep failing so i think that'll be a good accessory for me. Also teaches me to explode hard off the pause so i like em in that regard too. The suitcase holds were harder than i thought they were going to be. They weren't overly difficult or anything but i could definitely feel my QL working so I'm glad i started so light. I 100% need to keep doing some form of frontal plane stability work.

Edit: i forgot my log book so this was off memory. I could have made a mistake on some of the work up weights from the AM session. But, they're close.
 
Duramaxhd said:
Hey do u have the program compiled?and if so could u send it to me one of my teammates is very interested in it
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The entire project momentum??? Is that what ya mean?
 
Oh yah, btw, my legs are fckn sore from yesterday. What a joke lol. Adductors, hams, and quads to a lesser extent. Lower back is too a touch, not sure if its from squatting/pulling or from the suitcase holds. And i have to pull tonight
 
Duramaxhd said:
Yep told her about and she lives for that sort of training
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Yeah man just pm me your or her email and ill send it out today sometime. Do you want the washout included???
 
3/23 WI meet w1d2

-BOX SQ to depth (68%x5x4)
55x-
145x5
195x5
235x5
285x5 (+loose belt)
330x5x3 (+latched belt)
@6.5, 6, 5
Relatively slow off the box but once i got through my sticking point i was exploding through the top of the rep.

-COMP BP
240x5x4
@6,7,6,5
Pinky on ring each set. Im not setting my upper back as well as i was before the washout cycle. I need to go find herder's post and reread it.

-CGBP (x6@6; x6@7; x6@8; +3 RPs)
225x6@6
235x6&7
245x6@8
Rps
@8.5, 8, 8

- COMP DL (sumo) (x1@8; 74%x5x2)
135x5 (3 pop offs 2 full)
225x5 (3 pop offs 2 full)
315x5 (3 pop offs 2 full)
315x3 (1 pop off 2 full)
Those were alternated with the cgbp
365x3 (1 pop off 2 full)
405x2 full (+belt)
455x1
505x1@6
545xF mid shin just dropped it cuz i felt grip slipping (tried it doh)
Chalked the thumbs and went straight back
545x1@7 (+hk)
575x1@8 (hk)*15 lb under my last meet's 3rd attempt.

-didnt have time for rack pulls.

That's it. Good pullin day. Has me looking forward to seeing where ill be in 9-10 weeks. Notes spread throughout.
 
Watch Donnie's bench session on the supertraining channel and you'll see how he rolls his scaps together. Then use your lats to pull scaps down and bar out and you're all set.
 
Opener weight just under your meet PR (or over on bench) is pretty awesome stuff dude!
 
herderdude said:
Watch Donnie's bench session on the supertraining channel and you'll see how he rolls his scaps together. Then use your lats to pull scaps down and bar out and you're all set.
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Sounds good will do man. Thanks.

herderdude said:
Opener weight just under your meet PR (or over on bench) is pretty awesome stuff dude!
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Awesome, no doubt. Gotta love getting stronger. I'm really feeling good about hitting another big dl pr this next meet. Last 2 meets have been 30lb prs...so that makes the goal 620.

Hyde said:
Friggin' awesome day I'd say
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Yes it was brother. How are things goin for you?
 
Btw. I dont remember being this sore when I first started PM but good lord i am now. Quads, adductors and hams mainly. Glutes and tris some. I really need to find some time to give a little TLC to the soft tissues this week.
 
Dmax, i sent that email earlier this AM so you should have it.
 
Mike T's insta post regarding PM:

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Edit: I'm hoping to fall somewhere around the mean this second time around given the first time i was on the far right side of that graph.
 
Nerve impingements are getting better, the tingling/painful calf and foot on the side I was having sciatic issues on has been getting better every day since the meet Saturday.

Had a good day of boxsquats, cgbp, chins and delt work yesterday. Today was warming up on farmers and clamps blew off left side and banged my foot trying to stop. Something is torn, pulled or a broken bone unfortunately. Swollen pretty good but no dark bruising. Did manage to hit some great seated curls and db ohp volume to let some stress off lol

Just elevating, ibuprofen, ace bandaged and seeing where it goes. I can't really walk on it but it's day 0.
 
Damn dude I didn't realize you had those radicular symptoms going on as well.

And Jesus, you just can't catch a ****in break...so what happened exactly? You slammed your foot against something? Or the plate fell on your foot? Lol seated OP PR coming up for hyde! Grow some boulders brotha
 
Hyde said:
Nerve impingements are getting better, the tingling/painful calf and foot on the side I was having sciatic issues on has been getting better every day since the meet Saturday.

Had a good day of boxsquats, cgbp, chins and delt work yesterday. Today was warming up on farmers and clamps blew off left side and banged my foot trying to stop. Something is torn, pulled or a broken bone unfortunately. Swollen pretty good but no dark bruising. Did manage to hit some great seated curls and db ohp volume to let some stress off lol

Just elevating, ibuprofen, ace bandaged and seeing where it goes. I can't really walk on it but it's day 0.
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Bruh, you literally have the worst luck.
 
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