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Jswain's training log for powerlifting

Pretty fuggin sore today. Thoracic erectors, distal quads, and hams mainly. Still waiting on the gf to send me the videos then ill put em up. Been hanging out with the fam since the meet so i havent been on here much. Hope everybody's training is goin well
 
You know what they say, the upper back is never strong enough.

Edit: what was your confidence level heading into your third deadlift? You learned a valuable lesson about trusting your gut on your third bench. Chalk this meet up to knowledge acquisition, bud. We know you're stronger than you were last meet.
 
Honestly. It was pretty high - i definitely thought there was a chance id get it. As you'll see in the vid, i broke the floor with it and held it about 2-3" off the floor for what felt like forever. As soon as i felt myself lose my upper back i realized it wasn't happening and let it down. You'll see that my 2nd deadlift attempt was very smooth. I probably went 5-10lbs too heavy on both 3rds.

I really dont know why bench felt so horrible the entire day, but truthfully my deadlift felt pretty good the entire day through warmups even
 
And yes, i will never neglect my upper back like i have the last 6-8 months again.
 
2nd @ 353
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3rd @ 369lb
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I have to double check on this but i think my knees were angled out further than usual.

Deads:
Opener @ 575
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2nd @ 611
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3rd fail @ 639
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Need to spend more time getting my hips to open up. If i get my hips higher and closer to the bar i think i have a lot of room to gain lbs just based solely on that.
 
"Definitely thought there was a chance" is never good enough for my personal way of doing things. I nearly always pick my weight with 100% confidence.
 
herderdude said:
"Definitely thought there was a chance" is never good enough for my personal way of doing things. I nearly always pick my weight with 100% confidence.
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I completely see what you're saying, and agree. The more confident choice would have been ~10lbs less. But, I've said all along i wanted to really push this deaflift 3rd attempt since I've left lbs on the platform my last two meets. Yes, it is better to leave lbs on the platform vs going 4/6, but after thinking about my plan and the training up to the meet, im not all that mad at myself for the attempt selection. The 611 was at an @9, which would have put me close to that weight for a projected @10 - so, just didnt have it Saturday.
 
herderdude said:
"Definitely thought there was a chance" is never good enough for my personal way of doing things. I nearly always pick my weight with 100% confidence.
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I wish I could pick my squat that way

Jswain, I have absolutely hammered my upper back the last year, 2-4 times a week. Despite all the setbacks, surgeries, injuries, and time rebuilding technique, I have at least managed to make my upper back bigger than ever, considerably. I often only do one movement. 4x6-8 on bb rows, 5-6x10 on chins, 4x12-15 on pulldowns, 3x8 on tbar. Once I just focused on frequency, it blew up.
 
You'll get em next time man. At least you learned something from the experience. Agreed with Hyde about frequency, that's the key to growing anything really.
 
My upper back was/is still my most developed body part imo. So i got away with not training it directly for a bit, but that ends now. Even if i can up my big 3 without training it, the importance of retraction work for posture/shoulder health is non-debatable. And it's obvious from this meet that my upper back is no longer stronger than it needs to be for my other lifts.

Operation lose a little bit of my gut and be able to walk 100 yards without being out of breath begins either this week or next week also. HIIT w/ prowler followed by 15 mins of liss 1x a week to start. Plus doing sone loaded carries at the end of a few sessions (i programmed them in to juggercube template so it'll actually happen this time).
 
6/6 post meet week day 1 (upper)

-BP (+FB bar) (x5@6; x5@7; x5@8; 55%x3x5 @ 3ct ecc/1ct pause on chest/ 2ct pause @ weak point/ 2ct concentric)

60x-
110x5
150x5
180x5
210x5@6
230x5@7
250x5@8

Those were ss/ with SA landmine rows
45x10
65x10
85x10x4 @5-6

Start tempo bench
170x3x5 @ above tempo

Tempo bench ss/ with reverse flys with bands:
3x15 w/ medium band

Was planning on doing a bunch of rolling afterwards but something came up for work where i have to go in 2hrs earlier than i usually do - so that was all i had time for. Took about 35-40 mins from time i got there til i was done.
 
I feel like the demand for upper back work grows exponentially as the lifts go up lol. I've been hitting a lot of hypertrophy range stuff on it, never letting it go, but it's starting to fall behind on deadlift where I need some heavy stuff that taxes the erectors. So I'm with you, bud. You can see it on my last two PR pulls.
 
herderdude said:
I feel like the demand for upper back work grows exponentially as the lifts go up lol. I've been hitting a lot of hypertrophy range stuff on it, never letting it go, but it's starting to fall behind on deadlift where I need some heavy stuff that taxes the erectors. So I'm with you, bud. You can see it on my last two PR pulls.
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I feel like Duffin wouldn't bother with the heavy Chevy bb rows if he didn't believe in them after all his years of training.
 
jswain34 said:
Honestly. It was pretty high - i definitely thought there was a chance id get it. As you'll see in the vid, i broke the floor with it and held it about 2-3" off the floor for what felt like forever. As soon as i felt myself lose my upper back i realized it wasn't happening and let it down. You'll see that my 2nd deadlift attempt was very smooth. I probably went 5-10lbs too heavy on both 3rds.

I really dont know why bench felt so horrible the entire day, but truthfully my deadlift felt pretty good the entire day through warmups even
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Bc you didn't squat first lol
 
herderdude said:
I feel like the demand for upper back work grows exponentially as the lifts go up lol. I've been hitting a lot of hypertrophy range stuff on it, never letting it go, but it's starting to fall behind on deadlift where I need some heavy stuff that taxes the erectors. So I'm with you, bud. You can see it on my last two PR pulls.
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I agree and geared lifting will teach you this asap. However I've been backing off the heavy bent rows for some time. Mostly bc it would force my hand on squatting and pulling volume (esp pulling). So I'd rather hit a large amount of sldl and deficits then hit the chest supported rows hard. When my times becomes more limited this will change of course.
 
SweetLou321 said:
Bc you didn't squat first lol
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Lol. Maybe i just wasnt generally warmed up enough. Could be.

SweetLou321 said:
I agree and geared lifting will teach you this asap. However I've been backing off the heavy bent rows for some time. Mostly bc it would force my hand on squatting and pulling volume (esp pulling). So I'd rather hit a large amount of sldl and deficits then hit the chest supported rows hard. When my times becomes more limited this will change of course.
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Thats why bench supported db rows are the bomb.
 
jswain34 said:
Thats why bench supported db rows are the bomb.
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And why the Hammerstrength row is my favorite machine ever. It's like laying on an incline bench and getting that sweet support, except I don't even need to carry the dbs over. Load the plates and go!
 
6/8 post meet week day 2

-Low bar SQ (x5@6; x5@7; x5@8) (+ sleeves)
Was planning on using olys and going beltless the whole time. Olys since they felt good that last time and beltless bc the first 4 weeks of juggercube are supposed to be beltless (more on that later).
* = + doubled monster mini around knees
55x-*
105x5*
145x5*
195x5*
235x5*
275x5
- olys, they werent helping anything at all today. Dumping me onto my toes, no more rebound than i would have with flats, nothing. + reebok lites.
275x5
305x5@6
[email protected] (+unlatched belt here on)
335x5@7
365x5@8

Squats felt like ass. Stance width was all out of whack. No monkey toeing. Poor pop out of the hole.

-High bar squat (+ olys again)
275x8x2 (+unlatched)
Last set i did 2-3 ct pauses on the first 3 reps.

High bars felt much more natural today. Sets weren't overly easy but thats because i was winded after 5 on the first set and after pauses on the 2nd. Just kinda havin some fun on the pauses. So sick of being out of shape tho.

-GHRs
Bwx10x3

Notes other than the notes above:
-Not sure if im gonna be able to do the squat work beltless as prescribed on juggercube. I'll do as much of phase 1 (supposed to be completely beltless) as i can as prescribed but if my back is feeling ****ty that day I'm gonna belt up. Even if it's unlatched it helps just to help me brace better. I am doing core work once i start juggercube too so maybe that will activate some of the latent deep muscles and then at some point ill be able to do the beltless squat work.

-as previously mentioned a week or two ago, squats will piss me off for a while. Just have to hammer my cues and let it come back.

-cant wait to start training for real again next week.
 
6/10 post meet week d3

-Strict OP
45x-
75x5
95x5
125x5
145x3
165x1
185x1
[email protected] (target rpe was @8) +2 push presses


-Pullups w/ various grips ss w/ warmups
Pronated:
x5@8
@9

Neutral:
x5@6

Supinated:
x5@5
@5

-Plate raise ss/ SA cable row (NG)
25x15 wu / 80x12 wu; 100x12 wu
45x15x3 / 120x12x3

-OHD TRI ROPE EXT ss/ STANDING ROPE HAMMER GRIP CURL
120x12; 140x12x2 / 70x12x3

-Facepulls:
2x20 @ 50lb

Wanted to work up to a heavyish single on OP to set a max for 5/3/1 (doing that for OP on the optional workout for the first 4 weeks). Old max was 220x1 and today's e1rm works out to about 210 so ill just go with 210 and see where it goes from there.

Otherwise just bs day goofin off. Almost to the point where I'll have to do fat man pullups
 
So im taking another week before starting Jcube. That'll line me up for the meet in September on the 17th (if i decide to do it - still not entirely sure if im going to).

Haven't done much this weekend. Decided not to pull yesterday as my back and hips have been a little funky since squatting last week. Probably just going to do some light low bars with heavier fronts afterward tomorrow.
 
Well, i tried squatting. Thats all there is to say about that.

6/13 post meet limbo w2d1

Prehab/warmup:
-softball left glute med/piriformis (3m)
-Chad Waterbury's hip shift sequence (x3 per leg)
-bat hangs (3m)
-monster walks/HC long stride walk (3m)
-facepulls (2x15@50)

-Low bar (+buffalo) (flats)
60x-*
110x5
150x5
200x5x2
240x6 (+loose)
280x6x3 (+loose)
^those werent so bad. Better than last week id say. Just wanted to keep it light and get some feel back.

-FS (olys, sleeves, rev ssb)
Was planning on working up to a [email protected] to get an e1rm for jugger, but that didnt quite work out.
155x5
205x3 (+loose)
245x3 --> cut it after 2. Left lower back into hip had a weird stinging type pain in it. Its not like a severe debilitating pain, just like a pinch/sting.

Stretching/rehab:
-stretch glute med & hams
-pelvis tilts (1 leg elevated on 2 45lb bumpers) - 4x10 per leg
-BW glute bridges - 2x12
+HC above knees - 2x10
-Clams - 1x12

I might just make this week dedicated to upper back, light comp lifts, and getting my hip/lower back where I need them to be. It typically feels better the more i squat because it gets my glutes firing. Maybe i need to start throwing in HC glute bridges daily for a while. My theory is that if i get my glute maxes firing better/properly then my glute meds will chill out some which will then release my QLs.
 
Aaaaand lower back spasms goin on for the last 20-30 minutes. Need a damn x wife.

Speaking of, herder, have any info on the launch date for the bowtie?
 
jswain34 said:
Aaaaand lower back spasms goin on for the last 20-30 minutes. Need a damn x wife.

Speaking of, herder, have any info on the launch date for the bowtie?
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None yet. I've been out of the loop and I know his operation is small scale at the moment which makes it hard to get the things you want when you want them.
 
Duramaxhd said:
And hopefully no one steals his **** again
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Yeah no kidding. Those sorinex center-mass bells....ruthless. I mean Thompson seems like a really good guy. Why would you wanna do that for a quick buck to a guy like that, especially? No conscience.
 
Hyde said:
Yeah no kidding. Those sorinex center-mass bells....ruthless. I mean Thompson seems like a really good guy. Why would you wanna do that for a quick buck to a guy like that, especially? No conscience.
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And they still cast his name into them lol.
 
Damn i didn't know fatbells got ripped off.
 
Yeah, I guess it was for the money. The guys worked together and were friends for 20 years, gave him a shyt offer, and when he refused they released them anyway. Brutal tactics
 
Got out of micro lab about an hour early today so i went in for my first gpp/cardio day. Didnt quite end up how i wanted it to but i got a little sweat in and figured out how to set it up better so still worthwhile.

Had a little circuit in the turf room (~50yds) with prowler push (+90 lbs in bumpers) and suitcase carries. I had 160lbs total on them at first but it was too heavy and was hurting my left hip. It's definitely my glute medius in my left hip thats effed up, it hurt when my right leg was off the ground, right when the glute med activates to stabilize the femur of the grounded leg. So:
1. I confirmed what i thought that it is at least partially the glute med thats the issue
2. Glad i programmed suitcase carries in to JC.

once it dropped it down to 110 it was a little better and less painful. I ended up just doing farmers and they were easy at that weight so i def need to strengthen my core in the frontal plane (as I've said 1000 times in here already).

Ended up running out of the allotted time so i didnt get any liss or upper back/posture work in in and only about 1/2 the circuit stuff i wanted.
 
Oh yeah, and did some bat hangs and dynamic stretching before alla dat.
 
Sorry to keep posting, just wanna keep note of things. But, just had the chiro take a look and see whether he thought the glute med was just bound up to **** or weak/inactive, definitely the latter. STIM + clams, lateral shuffles, etc daily (at least the clams/lateral shuffles) until she wakes up.
 
Rehab is just as important so post it. If you don't make it a property with the rest of training it will never get the attention the rest does. Same goes for cardio .
 
SweetLou321 said:
Rehab is just as important so post it. If you don't make it a property with the rest of training it will never get the attention the rest does. Same goes for cardio .
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Just felt like i was shotgunning updates that's all. Haven't done cardio in ages so no missed updates there ha.

Stayed after work and did 15 mins of russian stim (higher frequency - goes deeper) on the glute med. Gonna try to do that whenever i have an extra 10-15 mins at the office. Gonna break out some Kratom tonight too so we'll see how that goes. Haven't used any in a while (mainly because it tastes like bitter ass). I found a way to make a milkshake with it in chocolate milk tho so gonna test that out.
 
jswain34 said:
Just felt like i was shotgunning updates that's all. Haven't done cardio in ages so no missed updates there ha.

Stayed after work and did 15 mins of russian stim (higher frequency - goes deeper) on the glute med. Gonna try to do that whenever i have an extra 10-15 mins at the office. Gonna break out some Kratom tonight too so we'll see how that goes. Haven't used any in a while (mainly because it tastes like bitter ass). I found a way to make a milkshake with it in chocolate milk tho so gonna test that out.
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I keep hearing about this stuff
 
SweetLou321 said:
I keep hearing about this stuff
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Ive had it for a while and have used it before a handful of times. A lot of anecdotal reports out there. I'll try and pay attention to my experience tonight and let ya know. I know i noticed something before but i cant recall the specifics. It works on the opioid receptor so it should do well for pain relief (some strains are better for certain things - per my readings on it).
 
So, about the Kratom...I fell asleep before it kicked in lol. Took it at 1045 and was passed out at like 1110. Oops.
 
6/15/16 post meet w2d2

1A ss/ 1B w/ rest as long as it took me to walk back and forth

1A. Wide grip bp - paused (middle on ring) (+axle) (+doubled micros)

65 + bands x -
115+b x8
155+b x8
185+b x8
205+b x8x3
@7, 8, 8.5

1B. Seated cable rows (2222 tempo) (probated grip)

60x12x5

2A ss/ 2B

2A. Incline DB fly aways (3x12)
Ng db press on concentric, db fly on eccentric
50x12
45x12x2
^good pump there - gonna keep these around as a high rep accessory

2B. Facepulls
60x12
50x12
40x12x2

3. Clams (L side only)
HC x15x2
^that russian stim mustve helped or something. Bc my hip didn't hurt today (just "stiff" feeling) and i tested with figure 4s before this and it still wasnt great but much better than yesterday. Still did these anyway for good measure.

Nice mini pump sesh today.

Had a damn hard time getting out of bed this morning. Original alarm was set for 530 and I didn't get up til 8. Gym was 845-930. Happy i at least made myself go in for a little work.
 
6/17 Post meet limbo w2d3

Went into work to do a little Russian stim on the left hip/glute before heading to the gym.

Warmed up with dynamic stretching, hip circle walk, lateral slides w/ hc, band pull aparts.

1. Conv DL (5/3/1 5s week weights) (+2" blocks)
Work up to top sets belt less
135x5
225x5
275x5
330x3
355x5
410x5
+loose belt
465x5@6
465x5@7
+latched belt
465x5@6

Conv felt OKAY for being the first time back. Wasn't getting a very good wedge off the blocks/floor and hips were sort of shooting up again. Felt kinda like my lower back was rounding a little so thats why i belted up. The sets got better as they went on form wise. As i was taking the last 2 45s off the bar when deloading i felt a little twinge in my left lower back, nothing serious just worth noting. Can still feel it now mildy, gonna get adjusted at work tomorrow and hope that helps it subside.

2. OP (+log = 100lb) (clean 1st rep only) (no leg drive)
100x5
130x5
150x3
170x1
190x5@9 (was planning on doing x1s until i hit @8 again, but after the first rep something in me wanted to keep going so i did).

^been throwing around the idea of doing my OP with the log just to switch things up and practice with it.

3A. Seated cable rows (NG)
140x12x4

Ss/

3B. GHR w/ elevated feet
4x12@bw
Some reps i would do 3ct ecc with my arms out reached overhead. Just kinda did it on the fly.

4A. Machine rear delt fly
75x15x3
60x15x1

Ss/

4B. Ohd tri ext
130x12x3

Dats all. Juggercube starts Monday. Dunno how the whole 6 days a week (OP day is optional on Thurs) schedule for the first 4 weeks will work out. Thats the only negative i see right now. Oh, and im probably going to be sore as all hell the first few weeks. Ive been sore from almost every session ive done over the last 2 weeks...I am not used to high rep work at all.
 
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