Jswain's training log for powerlifting

Herder, you're saying i flared a tiny but early on yesterday's press or the other vids from PM?

I'll work on those two things once i get better at consistent leg drive and lat involvement. It's too hard for me to try and focus on 5 different thing each press. I do try to think about spreading the bar during the unrack and at the top but once i start the eccentric i kinda lose it.

And I definitely agree on the edit. My form was a lot better yesterday, and funny that you mention the knee cave thing because i was actually focusing on "spreading the floor" with my legs to try and keep my hips/glutes tighter and I'm sure it helped my leg drive.
 
jswain34 said:
No problem man. I like to help out when i can, you guys have helped me a shîtload.

And yah..how many movements you having for each lift? Primary/secondary/supplemental/secondary supplemental setup was for bench and primary/secondary/supplemental for squat and deadlift was what it was for his generalized intmdt program, iirc.

You could even use some of those slots (probably supplemental & secondary supplemental) for some of your rehab exercises.
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4 benches 1 being comp
2 deads 1 being comp
2 squats 1 being comp

I decided I'll 1@8 for the comp lifts. Then I used the rpe chart to set rep/set goals for the % I wanted on that day and lift. Like 6x3 @7 is about 75%. So I'll just do that for all the other work. As my main goal is the work on the comp lifts. The rest and building those and I know day to day fatigue will vary.
 
jswain34 said:
Herder, you're saying i flared a tiny but early on yesterday's press or the other vids from PM?

I'll work on those two things once i get better at consistent leg drive and lat involvement. It's too hard for me to try and focus on 5 different thing each press. I do try to think about spreading the bar during the unrack and at the top but once i start the eccentric i kinda lose it.

And I definitely agree on the edit. My form was a lot better yesterday, and funny that you mention the knee cave thing because i was actually focusing on "spreading the floor" with my legs to try and keep my hips/glutes tighter and I'm sure it helped my leg drive.
Click to expand...

Yesterday's bench you drifted back a little fast. I don't think there's anything wrong with it, Kaz benched 661 that way, but it will mislead you on RPE in my experience.
 
So jelly of your bench progress of late! I'm over here trying to snake my way to a 3 wheel raw press still. But it will happen!

Just spoke with Luke today and turns out he's going to Barbell Central in TWO weeks, and I'm getting a final gyno surgery on my right side May 2nd so that means I won't be coming up to bench yet lol

Are Ryan and Rob from Jacked? They both competed at Muscle on Main today and despite all combined classes that 20 yr old Luke still won SHW even against Ryan (Rob went down to 275). They seem like great dudes and even set him up in their truck pull harness. True sportsmen.
 
Alright, feeling recovered after Saturday's shenanigans. Just got some massage work done, i was having her focus mainly on my upper traps/levator scapulae as those are getting really really tight from all the work i do on the computer. She hit the lower back for 5-10 mins, felt good.

herderdude said:
Yesterday's bench you drifted back a little fast. I don't think there's anything wrong with it, Kaz benched 661 that way, but it will mislead you on RPE in my experience.
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Okay. So i should be thinking straight up for the first few inches then back after that?

Hyde said:
So jelly of your bench progress of late! I'm over here trying to snake my way to a 3 wheel raw press still. But it will happen!

Just spoke with Luke today and turns out he's going to Barbell Central in TWO weeks, and I'm getting a final gyno surgery on my right side May 2nd so that means I won't be coming up to bench yet lol

Are Ryan and Rob from Jacked? They both competed at Muscle on Main today and despite all combined classes that 20 yr old Luke still won SHW even against Ryan (Rob went down to 275). They seem like great dudes and even set him up in their truck pull harness. True sportsmen.
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Hey man that was me for the longest time, then it just kinda happened. Just have to keep grinding.

And damn, alright! Hope the surgery goes well for ya bro. No more moob!

Ryan and rob...those aren't two names that i am familiar with. I dont know all the strongman guys though so they very well could be. I know that there were some guys competing this weekend at a show though. That kid sounds like he's got a pretty bright future eh?
 
Alright guys. I've got 5 weeks of training left before meet week. I'm starting to have second thoughts on having the 3 week peaking block. As it's laid out now, I'd have this week as normal training, deload next week, then have the 3 week peak block, then meet week.

I'm thinking of just training straight into meet week. I'll have to come up with something training wise though. This is week 7 of the project momentum programming which means it is programmed for me to test next week (which is why it was my deload). This whole block of training has been about as unorganized and off plan as possible, but I'm improving so it is what it is. I also dont think ive been accumulating enough volume to need a deload next week, i dont think im really in too big of a fatigue deficit.
 
jswain34 said:
Okay. So i should be thinking straight up for the first few inches then back after That?
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My cue for myself and the people I coach is straight up until it starts slowing down, Then fade it. The fade is your ace.
 
Welp. I've got a nice little update coming tonight or tomorrow from today's cgbp/dl session. We'll just say that my deadlift is apparently back on the right track.
 
SweetLou321 said:
Intensity deload, then peak time. How is your peak written out?
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To be 100% honest i was planning on putting it together during my deload week next week. I still need to go back and read the cws chapter as well as some other info out there. I was also planning on looking over the squat peak you put together for me for that meet in sept.
 
4/25/16 W6D1

-CGBP (x5@6; x5&7; x5@8; +3RPs)
45x-
95x5
135x5
185x5
215x5
245x5@5
275x5@6
290x5@8
[email protected]
[email protected]
265x5@7-> leg drive and upper back tightness much better this set.

-DEADLIFTS (x1@8; x1@9; 83%x3x2)
135x5
225x5
315x5
365x4
405x3
455x1x2 (vid 1st)
505x1(vid)
545x1@6 (vid)
570x1@7 (v)
595x1@8 (v) *All time PR
615x1@9 (v) *All time PR
530x3x2
@8
@7
*both were triple prs I believe

-Chest supported HS neut grip row
90x10x4

I'll get the videos up tomorrow. Things moved well. Went in with the goal of 595 since it is ~96% of my goal of 620 but it moved well so i went up.

Go Hawks!
 
jswain34 said:
To be 100% honest i was planning on putting it together during my deload week next week. I still need to go back and read the cws chapter as well as some other info out there. I was also planning on looking over the squat peak you put together for me for that meet in sept.
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Can help you with peaking again
 
Nicely done man!
 
Sick! Nice work.
 
Of all the logs on here that follow yours is one I most look forward to everyday. Cause it's the way I would like to train if I had the time
 
SweetLou321 said:
Can help you with peaking again
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Cool. I'll still look over that stuff and run it by you then we can kinda hammer something out.

RegisterJr said:
Nicely done man!
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capo180 said:
Nice PRs bro!!
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bolt10 said:
Sick! Nice work.
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Thanks dudes. I'm definitely happy with how it went. New goal for this push/pull is ~635-640.

Duramaxhd said:
Of all the logs on here that follow yours is one I most look forward to everyday. Cause it's the way I would like to train if I had the time
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Well, what specifically do you like about it? Is it the full body, or the RPE, or something else? Because we could try and help you work something out in moving your training towards this a little more but also keep your time where you need it to be.
 
Videos from yesterday:

455x1 (posted this mainly for dmax):
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You can see that I don't even get into my position bc as I'm wedging in the weight just comes off the ground.

505x1:
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545x1:
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570x1@7
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I'm not entirely sure what it was but this rep just looked and felt funny. Like I had a mini hitch above the knees or something.

595x1@8
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615x1@9
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Bar sort of rolled on me a tad at the start there I just noticed. I'll have to fix that or I'll miss not too much more than this.

Let me know what you guys see. I always appreciate the feedback you guys give and try to work on it (sometimes unsuccessfully). I felt like I was wedging better and was screwing my feet in better, in addition to the usual "spread the floor". But, other people's eyes are always better than my own when it comes to myself.
 
jswain34 said:
Videos from yesterday:

455x1 (posted this mainly for dmax):
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You can see that I don't even get into my position bc as I'm wedging in the weight just comes off the ground.

505x1:
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545x1:
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570x1@7
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I'm not entirely sure what it was but this rep just looked and felt funny. Like I had a mini hitch above the knees or something.

595x1@8
Invalid Link Removed

615x1@9
Invalid Link Removed
Bar sort of rolled on me a tad at the start there I just noticed. I'll have to fix that or I'll miss not too much more than this.

Let me know what you guys see. I always appreciate the feedback you guys give and try to work on it (sometimes unsuccessfully). I felt like I was wedging better and was screwing my feet in better, in addition to the usual "spread the floor". But, other people's eyes are always better than my own when it comes to myself.
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Looking real good bud. Now pull more then me.
 
SweetLou321 said:
Looking real good bud. Now pull more then me.
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Thanks Lou. Your critiques last week definitely helped. I even went back and read your post in the middle of pulling.
 
SweetLou321 said:
Always glad to help. Might get a side coaching gig in the future at the gym I train at, plus online plus work lol no life
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Gotta find some time for yourself brotha!
 
Btw, i weighed myself yesterday for the first time in a while. Weight was 248 on the head, so I'm just gonna try to be at about 245 by meet week and then cut carbs and watch sodium the last 1-2 days and that should do it.
 
Nice PR brotha! I couldn't like your post because of the Hawks comment, but I was still pumped for you. I wore my Blues shirt for deadlifts today to rub it in lol
 
Hyde said:
Nice PR brotha! I couldn't like your post because of the Hawks comment, but I was still pumped for you. I wore my Blues shirt for deadlifts today to rub it in lol
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Thanks brochacho. Ah shįt...I didn't even think about you being a central IL blues fan ...but that was an awesome series and it is what it is. We should've just had someone take out Tarasenko and we would've been golden. That bastard killed us.
 
jswain34 said:
Thanks brochacho. Ah shįt...I didn't even think about you being a central IL blues fan ...but that was an awesome series and it is what it is. We should've just had someone take out Tarasenko and we would've been golden. That bastard killed us.
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I'm from the STL area so what can you do right? Tarasenko is a beast, but I love to watch a good fight! Haha
 
Hyde said:
I'm from the STL area so what can you do right? Tarasenko is a beast, but I love to watch a good fight! Haha
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Yeah he is. And yah it was a good series. time for da Cubs now.
 
Life update:

There's a possibility i could be training at Kabuki Sports Lab occasionally within the next year and a half. The #1 PA school on my list right now is located about 55 mins west of Clackamas, OR where it's at.

Yes, that is part of the reason it is #1 on my list lol.
 
jswain34 said:
Life update:

There's a possibility i could be training at Kabuki Sports Lab occasionally within the next year and a half. The #1 PA school on my list right now is located about 55 mins west of Clackamas, OR where it's at.

Yes, that is part of the reason it is #1 on my list lol.
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I picked my under grad partly bc Orlando barbell was 15min off campus and I am beyond thankful for it
 
SweetLou321 said:
I picked my under grad partly bc Orlando barbell was 15min off campus and I am beyond thankful for it
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Glad you posted this. I was feeling a little bad about making that such a big factor. I'm gonna try my damndest to go somewhere with a legit gym nearby. I gotta look at this as somewhere that i may want to live and that's a big part of that.
 
jswain34 said:
Glad you posted this. I was feeling a little bad about making that such a big factor. I'm gonna try my damndest to go somewhere with a legit gym nearby. I gotta look at this as somewhere that i may want to live and that's a big part of that.
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Honestly it being a good school and a good gym was enough for me lol. But those factors are big to esp if your looking long term.

No reason to feel guilty. You think everyone picks a school based only on the school? How many girls pick schools bc of the name or rep? How many dudes bc of the team or girl? Do you and of those choices make you and your girl happy then all is right.
 
SweetLou321 said:
Honestly it being a good school and a good gym was enough for me lol. But those factors are big to esp if your looking long term.
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Pretty much what i was thinking. The way i see it as long as i take care of myself and know the stuff i have to know the "prestige" of the school means nothing. Obviously not gonna go bottom of the line but im cool with somewhere in the middle if it has a nice gym lol.
 
4/29/16
-SQUAT (+Rogue CG-1 Cambered bar, + box) (no sleeves) (x1@8; 83%x3x2)
85x5
135x5
175x5
225x5
265x5
315x5@6 (+belt)
365x2@7
395x1@7
435x1@8
390x3x2
@8
@8.5

-COMP BP (x1@8; 83%x3x2)
45x-
95x-
135x5
185x5
215x5
245x3
275x1
305x1@6
325x1@7
[email protected]
305x3x2
@8.5
@8
Wanted to hit a couple more sets so i threw the slanger on. Was only planning on 3s but they were easy so i did 5s.
+ss
305x5@7
@6
Gaining weight sure did help me get more out of that ss.

-RDLs (work up to x7@8 then 2 rps) (beltless)
135x7
225x7
315x7
355x7@8
@8
@7-> sumo RDL. Read an article about them a while ago and wanted to try it. Think i like conv better.

Dats it. Wasn't as good of a day as last friday but it was good to get some work in.

Here's a couple pics of my box squat setup:
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I feel like i had 3 wood blocks on there last week, tbh. So that makes sense why those were a tad harder this week. That seat (flipped on it's side here) on the bottom works surprisingly well.
 
herderdude said:
"100 years of stink!"
-Mike Wilbon
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Lol it has been for the vast majority. It has to happen at some point you'd think. Sean and his Bo Sox got theirs with Theo.
 
jswain34 said:
Lol it has been for the vast majority. It has to happen at some point you'd think. Sean and his Bo Sox got theirs with Theo.
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You guys had a great team last year and made some moves in the off season that are staggering, and with Maddon at the helm the sky is the limit. But being a well versed baseball fan and a Bucco fan, I know how those Cubbies roll lol.

I think we'll both have fun seasons, though. If the Pirates ever start pitching this year.

Edit: Sean's from KC, I bet he hates the Sawks and their fans.
 
jimbuick said:
I'm an astros fan......


It's like being a browns fan, but for baseball.
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When you were a kid it was a great time though! Jeff Bagwell is still one of my all time favorites.
 
jimbuick said:
Yeah, all the way until we got swept in the WS.


Biggio is easily my favorite player of all time (or more accurately, of my lifetime).
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I liked Biggio, and Berkman. But there's something so superheroic of a short little first baseman that hits moonshots all the time.

I just love the players we got to watch growing up. Gary Sheffield comes to mind. Goof around with the bat and have such insane hand speed that he's daring you to throw the inside fastball so he can bank a liner off of the foul pole.
 
Man. Some serious name dropping going on in here. I know I'm a Cubs fan, but don't forget about big Frank T. That man had some pop. I'm with you though, Herder, Sheffield was the man. I used to emulate his batting stance all the time in bp...most of the time it was a pop up to left field vs a 400+ foot bomb though lol.
 
4/30/16 W7D3

Hips were tight after those low box squats yesterday. Hams were also a little sore from the rdls oddly enough.

I also wanted to use the slanger a little bit today to test and see if i wanted to use that or reverse minis. Definitely minis...the standard ss takes too much off the bottom.

-BP (warm up to where i would for the 78%x3x4 sets but go to singles with the slinger to x1@7-8 then drop back down and do the 78%x3x4 work)
45x-
95x-
135x5
185x5
215x5
245x3
265x3
+ss
295x1@?
325x1@5
[email protected]
385x1@8 -> think i may be able to hit 405 with the slinger, so thats cool i guess. I'd like to get there without the ss by the end of the year.
285x3x4
@7
@7
@7
@7.5

-DEADS (78%x3x3)
135x5
225x5
315x5 (started noticing my left ham/adductor tightness more here)
365x3
405x3 (+belt)
455x3
500x3x3
@7
@9 -> horrible set. Should have called it and reset after the first rep.
+2" blocks
@6

-1/2 kneeling facepulls
2x15

-SA grenade high row w/ ext rot
2x12

-Reverse curl w/ cable
1x10
Brachioradialis started cramping

-Sup curl w/ cable
1x10
Was cramping more so i said fck curls im done.

Hips are tight after that pull monday. Gonna need to open em back up next week during the deload. Still reading up on the peaking block stuff. I'm not sure if I'm gonna do one lift per day or what. It's weird because im not peaking the squat and i don't really know how to just leave that out completely. I'll figure it out, I haven't sat down and fully dedicated time to it yet, kinda just looking stuff over and brainstorming rn.
 
I want to bench like u so bad. It such a source of anger for me lol maybe I'll just use that next time I want to squat or deadlift big
 
Duramaxhd said:
I want to bench like u so bad. It such a source of anger for me lol maybe I'll just use that next time I want to squat or deadlift big
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I'd much rather have your squat than my bench.

But, fwiw, focus on tricep mass as much as you can. Big strong tris and you'll more than likely have a big bench.

Also, it's been a LONG time since my bench has improved like it has since september. The only explanation is the fact that I've gained weight. When i was between 205-225, my bench sat at ~315 for about a year (also during me playing baseball so i had some other priorities). Then i gained 20lbs and combined that with some awesome RTS programming = bench went up 40-60lb.
 
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