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Jswain's training log for powerlifting

jimbuick said:
Bruh, you literally have the worst luck.
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Nah, just an opportunity to improve in other ways! It will work out - I'm so lucky to not be dealing with something real like a torn labrum or meniscus or groin. The kind of stuff that really puts you out hard. I am stoked for my gf to finish class so she can pick me up a crutch from the store - that floor press and feet up bench is calling my name this evening!

I pretty much just jammed it down funny on the floor. Ankle is fine; pretty sure I just tore/pulled a lil something on top side of outer arch. Should have been better hydrated and not going full out before getting to work weights. I was absolutely running the 160s. Dumdum.
 
Hyde said:
Nah, just an opportunity to improve in other ways! It will work out - I'm so lucky to not be dealing with something real like a torn labrum or meniscus or groin. The kind of stuff that really puts you out hard. I am stoked for my gf to finish class so she can pick me up a crutch from the store - that floor press and feet up bench is calling my name this evening!

I pretty much just jammed it down funny on the floor. Ankle is fine; pretty sure I just tore/pulled a lil something on top side of outer arch. Should have been better hydrated and not going full out before getting to work weights. I was absolutely running the 160s. Dumdum.
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At least your positive about it lol.


FWIW, my wife has a torn labrum in her left shoulder (suspected, diagnosed by a PT friend but he says the only way to know 100% is an MRI) that she's been dealing with since probably 2011-2012.

Definitely slows progress, but we do a pretty good job of working around it.
 
Hyde said:
Nah, just an opportunity to improve in other ways! It will work out - I'm so lucky to not be dealing with something real like a torn labrum or meniscus or groin. The kind of stuff that really puts you out hard. I am stoked for my gf to finish class so she can pick me up a crutch from the store - that floor press and feet up bench is calling my name this evening!

I pretty much just jammed it down funny on the floor. Ankle is fine; pretty sure I just tore/pulled a lil something on top side of outer arch. Should have been better hydrated and not going full out before getting to work weights. I was absolutely running the 160s. Dumdum.
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You sound like me with the injuries lol
 
Hyde said:
Nah, just an opportunity to improve in other ways! It will work out - I'm so lucky to not be dealing with something real like a torn labrum or meniscus or groin. The kind of stuff that really puts you out hard. I am stoked for my gf to finish class so she can pick me up a crutch from the store - that floor press and feet up bench is calling my name this evening!

I pretty much just jammed it down funny on the floor. Ankle is fine; pretty sure I just tore/pulled a lil something on top side of outer arch. Should have been better hydrated and not going full out before getting to work weights. I was absolutely running the 160s. Dumdum.
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Like Jim said, I'm glad your keeping positive. It's easy to let injuries hit ya hard when you can't train the way you want to. At least you can keep pounding away at upper body.
 
Btw. I forgot to set an alarm last night and woke up an hour and a half before i had to be at work. So, I didn't train. I'll just have to combine today and tomorrow's stuff.
 
Damn it guys. I just decided to look up the entry form for that meet i was planning on doing June and there is no full power. It's just ironman (push/pull), bench only, deadlift only. So...i guess now it's time to decide whether i do a push/pull or just scrap this meet altogether and go back to the drawing board. I'd like to get one meet in between now and September (when they have the upa meet at my gym again), but it's getting to be a pain in the ass trying to plan out.

Edit: or i go back to thinking about driving to St. Louis for a meet...which i dont really want to do tbh.
 
Push/pulls are fun. You get to squat with a safety bar as deadlift assistance for eight weeks and never hurt while benching. Its the coolest.
 
So you think I should just drop the squat frequency to keep my hips happy for pulling??

I'm sort of hesitant to back down on the squatting since i finally just saw some notable improvement in that lift for the first time in like a year in a half.
 
jswain34 said:
So you think I should just drop the squat frequency to keep my hips happy for pulling??

I'm sort of hesitant to back down on the squatting since i finally just saw some notable improvement in that lift for the first time in like a year in a half.
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If your hips hold up, then squat how you like. If your shoulders hold up, use a straight bar.

Your squat doesn't go away just because you're doing narrow stance SSB to a low box. It only takes a little prep time with your comp specs to get back into it. I squat just as often for a push pull, I just don't put strain on my shoulders, elbows, or hips.
 
Makes sense. Exactly why i like to have you more experienced guys around. Thanks Justin
 
herderdude said:
If your hips hold up, then squat how you like. If your shoulders hold up, use a straight bar.

Your squat doesn't go away just because you're doing narrow stance SSB to a low box. It only takes a little prep time with your comp specs to get back into it. I squat just as often for a push pull, I just don't put strain on my shoulders, elbows, or hips.
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Squats affect your shoulders?
 
RegisterJr said:
Squats affect your shoulders?
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Big time. Low bar, heavy weight. That messes up people's shoulders, elbows, wrists, the whole nine yards. Mostly for me it's elbows. I get golfer's elbow or tennis elbow badly.
 
herderdude said:
Big time. Low bar, heavy weight. That messes up people's shoulders, elbows, wrists, the whole nine yards. Mostly for me it's elbows. I get golfer's elbow or tennis elbow badly.
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I definitely feel it in my wrists and elbows, just not shoulders. Thank God. I'm not squatting what you are, though.

I do try and stretch them with bands prior to squad anyway just so they aren't tight.
 
herderdude said:
Big time. Low bar, heavy weight. That messes up people's shoulders, elbows, wrists, the whole nine yards. Mostly for me it's elbows. I get golfer's elbow or tennis elbow badly.
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They get my elbows sometimes, especially when the weight gets up there (like at that strongman show I did).

My shoulders are pretty mobile, generally, so I haven't had those issues quite yet.
 
Same here Jim. I only really have issues with my elbows and wrists. For now anyway.

I did get a workout in yesterday.

Fronts got up to
250x6@7 +4 repeats

Comp bp worked up to 320x1@8 with 74%x5x2 backdown work.

8cm towel press
295x1@8 with 275x4@7 (was supposed to work out to 275x4@9) so since it was easier than it should've been i just did 3 repeats instead of 3 load drops.
275x4x3

Rev Hyper:
50x10x2

SLDL
225x10x4

Bastardized session as a combo between day 3 and day 4.

Happy Easter
 
Work is running late tonight. Already cutting into my planned training time. I only have 2 hours to get through warmup, squats, light bench, light deads, and pin press. Gonna be tight.
 
2 hours is a lot of time, is it not?
 
RegisterJr said:
2 hours is a lot of time, is it not?
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Not when the session time for PM was typically 2.5hrs. Takes a while to work up on 3 comp lifts. Then pin presses working up to a heavy single with back down work. Add in usual glute/shoulder/hip/core warmup and you're pushing it hard.
 
Ended up getting it all in. I got to the gym at 715 and left at 910. I cut my typical warmup down considerably. Not only for the lack of time, but because the turf room where i typically warm up was overrun by middle aged women in their cardio/bootcamp class. Rest periods were way down from normal...non-existent for parts. I'm definitely not a fan of working up on squats as fast as i was forced to, especially considering I didn't get to do my full glute/core warmup. Sitting all day over a computer really does a number on me.

-COMP SQ (x1@8; 74%x5x2) alternated w/ COMP BP (65%x5x4)

55x- / 45x -
105x - / 135x5
145x5 / 185x5
195x5 / 225x5
235x5 / 225x5
285x5 / 225x5
325x3 (+loose belt) / 225x5
365x1 (tight belt)
2-3m rests for the singles
405x1@6
435x1@7
450x1@8 -> WAY better form wise and moved more like a 7.5-8 than last week's 465. I'm not getting the same rebound out of the hole i was getting during PM anymore...i need to dial that back in big time.
350x5x2
@6, 6

-PIN PRESS (mid range) (x1@8; x3@9; +2LDs) alternated w/ COMP DL (65%x5x3)
45x- / 135x5 (3 po, 2 full)
135x5 / 225x5 (" ")
185x5 / 315x5 (" ")
225x5 / 365x5 (2po, 3 full)
255x3 / 405x5 (all full)
285x1 / 405x5
315x1@7 / 405x5
330x1@8
320x3@9
305x3@8
[email protected]

I was resting about 2 mins between pin presses once i finished deads.

The last 4 sets of pin presses were supersetted with 4x12@70lb on facepulls w/ full ext rotation. My shoulders are getting bad posture wise.

Thats it. My comp bench is also feeling weaker relative to where i finished PM. Not as tight on the pause and not as much explosion off the chest. Gonna stick with it and keep drilling my upper back, lats, and leg drive cues and hope for the best. Those are definitely lacking relative to where they were a few weeks ago.
 
Are there any alternatives to the pin press if you don't have a rack that supports it? Our only adjustable height safety pins have considerable angles on the bottoms.
 
RegisterJr said:
Are there any alternatives to the pin press if you don't have a rack that supports it? Our only adjustable height safety pins have considerable angles on the bottoms.
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Id think the closest thing to it would be a board press.
 
Nice lately dude. I hate not having time to do a good warm up. Board press and floor press will provide the partial range of motion. But nothing takes the weight off you like pins.
 
I thought pin presses were pressing against the pins, not from them.
 
RegisterJr said:
I thought pin presses were pressing against the pins, not from them.
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Nope. I know what you're talking about and see why thered be some confusion there. I can't remember what those are called specifically.

capo180 said:
Nice lately dude. I hate not having time to do a good warm up. Board press and floor press will provide the partial range of motion. But nothing takes the weight off you like pins.
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Thanks Cap. Me too. I typically would have just cut out a little bb accessory work on and done my regular warmup but with this that isn't really an option. And agreed. Id say: 1. Pins 2. Board 3. Floor. But thats coming from someone who has very little experience doing boards/floor. You can at least mimic the ROM with the second two, even if it isn't exactly the same.
 
Just caved and got a pair of the xfit lites off reebok's website. 84$. Hopefully they work out. If not, ill be going the chucks route going forward.
 
jswain34 said:
Just caved and got a pair of the xfit lites off reebok's website. 84$. Hopefully they work out. If not, ill be going the chucks route going forward.
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I tried a buddies size 11 and while they were like clown shoes and entirely too large the grip on the bottom was insane. They also got torn really easy so he was quick to stress they're the type of shoe you bring in your bag and put on at the rack and take off before leaving.

Hope they treat you right!
 
Hmmm. Guess we'll see. What size do you usually wear? I wear a loose 13 usually and bought a 12 cuz I didn't want them to be loose. I typically just bring em in my bag, train, then just put them back in my bag until next time. I wonder if leaving them on a shelf instead would help the life on them.
 
Thinking I may try this out for a while. It's not hard for me to admit that i have bracing issues beltless...maybe this will help reinforce positive breathing patterns. Also, at 55%, its not too far off from the 68-74% work already programmed.
 
jswain34 said:
Hmmm. Guess we'll see. What size do you usually wear? I wear a loose 13 usually and bought a 12 cuz I didn't want them to be loose. I typically just bring em in my bag, train, then just put them back in my bag until next time. I wonder if leaving them on a shelf instead would help the life on them.
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Wear mine around and mine are still in great shape.
 
Oh no...battle of the chucks vs xfit lites reignited.
 
3/30/16 w2d2

-SSB box sq to depth ss/ comp bp:
70x5 / 45x5
120x5 / 135x5
160x5 / 185x5
210x5 / 185x5
260x5 (+loose belt) / 225x5@6
290x5@7 / 225x5@6
290x5@6 / 225x5@6
290x5@6 / 225x5@6

^the 65% it was supposed to be on squats worked out to 315. But, i just went off rpe and cut it at 290. The ssb owns me.

-CGBP (x5@6; x5@7; x5@8; +3RPs)
225x5@5
[email protected] (~6)
250x5@7
260x5@8
RPs:
@8
@8.5
@8

^my cgbp feels stronger than my comp press. At least on reps. Even at only 225, rep speed was slowing each rep. I was able to get my upper back tighter with putting my traps on the bench first today. This is how i was doing it before, felt good. I keep losing my upper back after 2 reps though so im hoping thats why the comp presses feel off.

-COMP DL (x1@8; 72%x5x2)
135x5x2
225x5x2
315x5x2
365x3
405x2
455x1@6
505x1@6
[email protected] (~8)
^one of the strongmen that was pulling at the platform by me said this still looked speedy, but the 575 last week felt better so i just cut it here. Took what i had on this day. Although i try to improve each week I just didnt have my pull today. Hips weren't functioning properly in the pull, glutes were turned off despite me activating them well during warmups. I dunno, just an off day pulling.
425x5x2
@5, 5
^those were easy. As they are supposed to be.

I need some input on how to change programming for just the push pull. Im not going to beat the **** out myself squatting at this frequency when I'm not even squatting at this meet. It's putting unnecessary stress on my lower back and hip. Im just gonna focus primarily on pulling and benching for this block. I just need to figure out how im gonna go about rearranging training to not completely forget about my squat (i still want to comp squat once a week). But, i have no problems doing lower impact stuff on the other 3 days going forward.
 
That's easy. You know you want one squat day a week. All the other times in your training you would squat, either do a pull variant/builder w the same intensity/volume scheme (approximately, let common sense govern this first and foremost) or do a press variant. OR split the volume over both bench and pulling extra that day.

Say the 3 other days you would normally squat, if you had 4-55 works sets scheduled maybe you add 2 to bench and 2-3 pulling. Or 1 day of those 3 you start off with some sumo from blocks, bench now your hips are open as normal, then do your normally scheduled pulling conventional.

Lot of ways to skin that cat but basically split up the energy you save not squatting on more specific work (a bench or pull variant is still much more specific than a straight bar squat!).

Could also use a true paused boxsquat as one of those variants.
 
Preciate it man. Makes perfect sense. Ill have to think on it a touch but i can work with that for sure.
 
jswain34 said:
Preciate it man. Makes perfect sense. Ill have to think on it a touch but i can work with that for sure.
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I mean by all means don't read further into that than you like (I've never even done a push pull) but it doesn't need to be super complicated. Get your one comp squat a week in and the other days use the extra gas and time to do more specific work.

If you have 4 full body days now, 1 is comp squat first like normal. 1 is wide Boxsquat or SSB close lowbox squat (or whatever you please, could be sumo from blocks etc, and can rotate every 3-4 weeks if you like). Last 2 days split effort over more bench and pull you already had planned or make 1 of them squat-less and just use the gas for a tad more accessory after regularly scheduled press/pull (but overall it's a bit of a deload by comparison since no big compound before the bench like usual).
 
Okay, #1 thing that goes in place of one of your squat days is narrow SSB GM squat to a low box with accommodating resistance.Its a a great deadlift builder. I used it for my first 600 and its a well known tool among westsiders. The other ones, pick fronts or high pin squats in your deadlift stance with bands pulling slightly forward or whatever.

You'll still be in practice comp squatting once a week. The other ones will build pull and build some ape strength. Nothing wrong with weird stupid exercises as long as they're not ox lifts. Never do ox lifts.
 
Got some reading to do. Thanks guys. Currently out with my gf and her friends...DDing...i'll re-read tomorrow and think about it more. May have to do one of those PC dominant movements and drop the light deads on that day too. At least temporarily, with this frequently i dont wanna introduce everything altogether too quickly.
 
herderdude said:
Okay, #1 thing that goes in place of one of your squat days is narrow SSB GM squat to a low box with accommodating resistance.Its a a great deadlift builder. I used it for my first 600 and its a well known tool among westsiders. The other ones, pick fronts or high pin squats in your deadlift stance with bands pulling slightly forward or whatever.

You'll still be in practice comp squatting once a week. The other ones will build pull and build some ape strength. Nothing wrong with weird stupid exercises as long as they're not ox lifts. Never do ox lifts.
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You can do ox lifts if you wanna be like CWS...when he majorly injured his back lol

Most I've ever done is 115 on the SSB on my neck and 225 floor bar weight against monster minis for 4-5 reps, after speed squats. Looking back I have no idea why I tried it other then curiosity. Just asking to hurt something bad.
 
Hyde said:
You can do ox lifts if you wanna be like CWS...when he majorly injured his back lol

Most I've ever done is 115 on the SSB on my neck and 225 floor bar weight against monster minis for 4-5 reps, after speed squats. Looking back I have no idea why I tried it other then curiosity. Just asking to hurt something bad.
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I've never seriously hurt myself doing them, But I could tell beyond a shadow of a doubt that I was on the verge of something very very bad.
Duramaxhd said:
Because it's fun that's why, u have given me and idea for this weekend ty
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James, don't make me drive four hours to bust your ****in ass on a Saturday morning, mannn!
 
Alright here's what i just came up with as a first draft:

Mon/tues -
Comp squat (heavy day)
Light bench
Heavy pin press
Light sumo deads

Tues/wed-
heavy sumo dead day
***
Light bench
Cgbp

Friday -
This herder ssb gm sq to low box with AR
Heavy bench
Light sumos
***

Saturday -
Front squat
Light bench
Axle OP or push press (thoughts? I prefer OP...)
SG SLDL

I'm thinking im gonna want to switch the heavy deads with the heavy squats. I'd rather be fresh for deads vs have any residual SI joint pain from squats going into pulling the next session. I may just switch days 1 and 2 entirely. Makes more sense to do it that way. I need to think of two exercises for the "***" spots. Wish i had a damn belt squat machine, id make that one of them hands down.
 
And yah, fck ox lifts. I forgot about those things and thankfully never tried them. Combining a goodmorning with a rack pull just sounds like a bad idea.
 
jswain34 said:
And yah, fck ox lifts. I forgot about those things and thankfully never tried them. Combining a goodmorning with a rack pull just sounds like a bad idea.
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I actually did them from the floor! One of my first sets w an unloaded SSB I actually locked out too fast and flung the bar off - you have to work with a tempo and keep from getting too erect (that's what she said).

And that's not how I hurt my back, my early years of training trying to teach myself and lifting with piss poor form is what earned me my injuries over time.

The ox lift is cool, and it will probably be fine most of the time...but my thought is the risk/reward ratio isn't a good payout for me. I'd rather lift atlas stones if I'm going to lift something heavy under flexion for fun. At least that looks cool. You try to pull w an SSB on your neck and people are gonna think you're a dork lol.
 
I didn't go in this morning. I've had absolutely **** sleep the last 2 days and was tired as hell when my alarm went off at 530. Another bastardized session coming tomorrow. I really need to get all my volume in these next few weeks or im really cutting myself short.
 
Herder (or anyone else) do you have any resources (video source would be helpful) on the westside ssb low box squat you mentioned? I plan on doing em today. I'm assuming i know how to set them up but i just wanna see someone do them. Also, bands or chains better?
 
Reeboks just came in. Get to use them for today. Hoping that they'll be my new squat and bench shoes and use the sabos for pulls.
 
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