Jswain's training log for powerlifting

Just amazing strength!
 
Was debating on squatting today or just moving it to tomorrow. Went in tonight after my biostats exam (another pre req course that i didnt take in undergrad). Glad i went in....my squat groove felt phenomenal. Had a 10lb pr in me if i wanted it, but i decided to wait it out til next cycle. I was burying these too.

9/26/16 cycle 2 week 3

Squats (5/3/1+)

-Sq (olys, mid to low bar, sleeves)
Wu:
45x5 + mini banded knees
95x5 " "
135x5 " "
165x5 " "
210x5
250x3
Work:
315x5
355x3 (+ belt here on)
400x1+ ([email protected] ~533 with rpe accounted for, 400x8 ~ 495 w/o). *Rep pr*
Jokers:
[email protected]
[email protected]
[email protected] -> mildly lost my glute med on the right about 1/4 of the way out of the hole or this would've been a solid 9. *tied pr*, pr in olys if that counts

-RDL (5x8) (beltless)
135x8
185x8
225x8
275x8 (+ straps)
315x8x4 (+ straps)

-DEAD BUGS (2x8 pl) ss/ pull throughs (2x20)
2x8 / 100x20x2

Good day. Gonna keep riding these olys as far as they'll take me. Hopefully im JUST not getting more technically proficient with them and I'll get some increase in my comp squat in flats.

People at this gym may start getting pissed at me soon...bars are starting to bend a bit. Thinking about asking the owner if she's ever looked into getting an actual squat bar...but i think im the only one (that ive seen anyway) who squats consistently in the entire gym so idk if she'll be up for it.

I switched my squat to day 1 of the week and moved bench to wed today bc i dont think ill have an OP day this week so i figured id go mon squat wed bench fri deads.
 
Just ask her to look into a power bar. Ohio might be cheaper even. That's still a 45lb bar that can be used for anything, not just squat, and will hold up to whatever basically.
 
Hyde said:
Just ask her to look into a power bar. Ohio might be cheaper even. That's still a 45lb bar that can be used for anything, not just squat, and will hold up to whatever basically.
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Good call. 275 for that bar from Rogue is actually a pretty good deal really...
 
Yeah just remind her it won't take you too long to wear out another bar if she keeps buying the cheap bars, or she can spend once on a power bar and be done with it.
 
9/28/16 5/3/1 cycle 2 week 3

BP (5/3/1+ week)
Wu:
45x-
95x-
135x5
165x5
195x5
Work:
245x5
275x3
[email protected] (should've went for another but my spotter kept jumping in and trex arming toward the bar as i was driving off my chest and it was freaking me out).
Jokers:
330x1@8
345x1@9
^new spotter for those, much better. Bench felt pretty good today. Lower body rigidity was about 90% back - i think thats what was causing my bench to kind of disappear on me the last few weeks. Best bench day in a while. More than likely couldve hit 355 but it woulda been damn near a full on 10.

-INC HS PRESS (5x8) ss/ CHEST SUPP HS ISO ROW (5x8)
45x8 / 45x8
90x8 / 90x8x5
115x8x3
100x8x2

-FPs (5x12) ss/ OHD Tri ext w/ rope (3x12)
40x12x5 / 140x12x2
---------/ 120x12

Off day tomorrow...maybe some cardio, my warmup, hangs, and mob if i can make myself do it.
 
Nice work and I hate it when spotters reach in prematurely on my sets and or reps. I normally have a conversation about how I prefer to be spotted before getting a spot.
 
I hate when there's a premature event

So I benched 340 today...but mine was in a blue slanger after my regular work...to a 2bd it was easy and everyone was like why tf did you stop lol
 
MrKleen73 said:
Nice work and I hate it when spotters reach in prematurely on my sets and or reps. I normally have a conversation about how I prefer to be spotted before getting a spot.
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Thanks Kleen. Yah, i probably shouldve done the same but he seemed like he kinda knew what he was doing. The other guy looked like he wouldve let me drop it on myself before touching the bar - so its hard to say who i rather wouldve had spotting me lol.

Hyde said:
I hate when there's a premature event

So I benched 340 today...but mine was in a blue slanger after my regular work...to a 2bd it was easy and everyone was like why tf did you stop lol
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You and me both brotha

Well then why the hell did you stop?! How much you figure you get out of that reactive? 30?
 
It's crazy strong; same size as my yellow 2xl but I bet I get 35-40. I think I am a rather slow lifter naturally and generally weaker right off the chest so I can really make the equipment work for me. Plus mentally I really tend to trust the gear; like I'm in armor and the weight isn't real lol.

I wasn't even supposed to be working up so decided to save the gas for 2x4 on raw 3bd. Got more real work done that way.
 
Damn i think you probably get just as much out of your 2xl reactive as i do out of my 2xl og . Maybe ill use that thing more next strength block and see if i can get more accustomed to using it. I was supposed to hit additional slinger jokers yesterday but i didn't really trust either of those 2 spotters to spot me in a ss with 360+ lbs in my hands.

And ah, makes sense. Would you say you get more lockout overload (that carries over to your raw press) off a raw 3 board or in the ss?
 
Raw 3 AND 4bd (for you and I, 4 is like most people's 3). Clint Darden had a board press cycle in a EFS programs that work that 100% is what allowed me to finally get 300 in comp last year. Every week you have a day putting 90-105% in your hands, getting used to moving that without heaving off a bench blockz and just learning to control the weight w your lats over and over. LOTS of sets of 2-4 reps after working down to a 1bd, half bd or touch, so it built my ability to self liftoff too.

Slanger is just fun. I don't even know if it helps any but I really enjoy training more because of it so I'm happy lol
 
I'm not any kind of good bencher, but I will say Louie talks in the recent WSBB podcasts they only get in shirts once a month. All the other work on ME day to boards and/or against bands/chains is all raw. He's not a fan of the Ram or Slingshot.
 
Hyde said:
Raw 3 AND 4bd. Clint Darden had a board press cycle in a EFS programs that work that 100% is what allowed me to finally get 300 in comp last year. Every week you have a day putting 90-105% in your hands, getting used to moving that without heaving off a bench blockz and just learning to control the weight w your lats over and over. LOTS of sets of 2-4 reps, so it built my ability to self liftoff too.

Slanger is just fun. I don't even know if it helps any but I really enjoy training more because of it so I'm happy lol
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One of these days I will work out somewhere with partners and be able to do some of this stuff in training. I am sure I would benefit from board presses with as long as my stroke is on bench. Lots of time for the triceps to have to work. I may be short but my arms are ridiculously long for my height.

Speaking of tonight will be my first heavy bench session without the slingshot. I am both excited and a little nervous.
 
MrKleen73 said:
One of these days I will work out somewhere with partners and be able to do some of this stuff in training. I am sure I would benefit from board presses with as long as my stroke is on bench. Lots of time for the triceps to have to work. I may be short but my arms are ridiculously long for my height.

Speaking of tonight will be my first heavy bench session without the slingshot. I am both excited and a little nervous.
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Bench Blockz and you don't need a partner to hold the board - pops onto a standard barbell. Since you have a garage setup I recommend making your own boards w 2x4s and just using a miniband tied around your torso to hold it on, I've done that in public even. In winter you can also jam them under your hoodie.

Speaking of that, rolling up a towel and sticking it under your shirt like a Manpon tonight might ease that hesitation some. Relaxed me a lot mentally after gyno removal when I hadn't touched in 3 weeks.
 
Hyde said:
Bench Blockz and you don't need a partner to hold the board - pops onto a standard barbell. Since you have a garage setup I recommend making your own boards w 2x4s and just using a miniband tied around your torso to hold it on, I've done that in public even. In winter you can also jam them under your hoodie.

Speaking of that, rolling up a towel and sticking it under your shirt like a Manpon tonight might ease that hesitation some. Relaxed me a lot mentally after gyno removal when I hadn't touched in 3 weeks.
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I was actually thinking about the bench blocks. Only thing that concerned me was trying to unrack the heavier weight by myself since you can go pretty heavy on them and unracking is when I feel the least stable.
 
Hyde said:
Bench Blockz and you don't need a partner to hold the board - pops onto a standard barbell. Since you have a garage setup I recommend making your own boards w 2x4s and just using a miniband tied around your torso to hold it on, I've done that in public even. In winter you can also jam them under your hoodie.

Speaking of that, rolling up a towel and sticking it under your shirt like a Manpon tonight might ease that hesitation some. Relaxed me a lot mentally after gyno removal when I hadn't touched in 3 weeks.
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Ive looked into the bench blockz too but never pulled the trigger on them. Id rather get some rehband warm pants or a pair of briefs first.

Truthfully, ive just thrown my rogue 2 board under my tshirt about a half dozen times. Never really had any issues with it moving around on me or anything.
 
jswain34 said:
Ive looked into the bench blockz too but never pulled the trigger on them. Id rather get some rehband warm pants or a pair of briefs first.

Truthfully, ive just thrown my rogue 2 board under my tshirt about a half dozen times. Never really had any issues with it moving around on me or anything.
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Even on sale they end up being $50 shipped, for a piece of sturdy painted foam. Pretty pricey. I don't regret mine at all, but I wouldn't call it a staple unless you train conjugate out of a commercial gym.
 
Yeah, I paid $64 after S/h but I don't regret it. It's a godsend when training solo.
 
9/30/16

5/3/1 cycle 2 week 3

Deads (5/3/1+ - no amrap for deads this cycle)
Wu:
135x-
225x5
265x5
315x3
Work:
390x5 (+ str)
445x3 (+ belt)
495x1 -> way harder than it shouldve been. Was getting onto my toes and not driving my hips through off the floor. Going to lower my conventional TM by 10lbs when i go back in 2 cycles. Subsequently no joker sets.

-high bar squats ("5x8") (doubled monster mini around knees up to top weight) (olys, sleeves)

Left knee has had some on and off pain for roughly 2 weeks now. I thought it was going to loosen up like it did monday for comp squats but it didnt, it gradually worsened through warmups into my working sets. I only got 3 sets of my top weight in. I guess you could count 4 sets of >60% of my high bar max.

45x8
135x8
185x8
225x8
275x8x3

-Pallofs (3 x (15/5x4 for 60s w/ extended lever per set))
40lb x3 sets

Disappointed with today but not really worried about it. Just one of those training days we have to get through to make it to another good session.

Pops and I are headed down to Indiana Univ today to hang out with the little bro for the weekend. Going to the IU vs MSU game tomorrow so that should be cool. Its been a long time since ive been to a big 10 fb game.
 
capo180 said:
We all have those days bro. Enjoy the game this weekend man!
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Thanks! It was an awesome game man! Had a blast with the little bro and pops thats for sure.
 
Endurance was way down today which isn't surprising after Saturday's calorie intake being nearly exclusively beer and subsequent lack of appetite yesterday.

10/3/16 c3w1

Kept bench TM the same. Wasn't happy with my performance last cycle so once i beat my reps from last cycle ill go up 5lb per plan.

Bp (3s)
Wu:
45x-
95x-
135x5
165x5
195x3
Work:
225x3
260x3
290x3+ ([email protected] ~ 336, 360 w/ rpe). Last cycle I misloaded and did 295x4@9 so this still improved upon last cycles performance.
Forgot to write in the repeats. I feel those benefit me more on squats/deads so thats okay.

CGBP (FSL - going to exclusively use cgbp for back down work)
225x8
X8
X5
X8
X6

Supersetting pullups with those sets (also going to be doing this)
Bw (249.5) x5x5

-HS iso inc press (supposed to be 5x10) ss/ HS chest supp iso row (pron grip)
90x10x2 / 90x10x5
70x10 -> @9, was cashed

Added 1x15@50lb decline cable fly

-Ohd cable rope ext (3x15) ss/ fps (3x12)
100x15 / 50x12x3
110x15x2

Post workout back nude. Invalid Link Removed
 
Hyde said:
Even in your back shot what stands out the most is your front delts lol
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Lol. Those babies were pumped from all that pressing. Good thing im not a physique competitor...yet .

I probably should add in a dedicated back day though. Or maybe just add some extra rowing work in on lower body days as well.
 
I vote the latter. Frequency is king for my back. Also makes it much easier to progress the pull-up if you are strictly looking for more back mass. Let's you pull-up/chin once or twice a week and still have a heavy rowing movement somewhere like bb or tbar, etc - something that transfers to strength better.

Physique competitor...you mean a drug user?! How could you?? You're probably already using creatine even, seeing as you pull sumo and such...cheater.
 
Nice work dude. My back has grown a lot from doing heavy pull ups and chins ups once a week. I do a little light work on the other days as well, 4-5 sets of row or whatever.
 
Hyde said:
I vote the latter. Frequency is king for my back. Also makes it much easier to progress the pull-up if you are strictly looking for more back mass. Let's you pull-up/chin once or twice a week and still have a heavy rowing movement somewhere like bb or tbar, etc - something that transfers to strength better.

Physique competitor...you mean a drug user?! How could you?? You're probably already using creatine even, seeing as you pull sumo and such...cheater.
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I'd prefer the latter as well so cool. Maybe I'll just do pull-ups every session. Slowly build up volume over time as 25 total reps is pretty poor but those sets were all between @7-9 rpe so it wasnt like there was much room for more today.

And yeah, lol, maybe some day. Oh, dude, I forgot to tell you...im pretty sure I almost od'd on creatine last week, its some hardcore stuff.

capo180 said:
Nice work dude. My back has grown a lot from doing heavy pull ups and chins ups once a week. I do a little light work on the other days as well, 4-5 sets of row or whatever.
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Thanks brotha. I was talking to a guy at the gym last week and thought to myself i need to bring pullups back in. I think I just stopped doing them after i gained weight cuz i couldnt do as many and got mad haha.

My log is slightly misleading though. I do typically do 2-3 sets of SA cable rows (usually 80-90x15) and 2 sets of facepulls (2x15) after my rotator cuff cable stuff during my warmups before every session. I also do band pull aparts MOST days...been slacking on them the last 2 weeks though. All that little stuff builds up over the course of a year.
 
Squat kept rollin today

10/4/16 c3w1

Sq (3s) (+ OLYs, sleeves) (mb next to set denotes + doubled monster mini around knees)
Wu:
45x- mb
95x- mb
135x5 mb
175x5 mb
215x5 mb
250x3 mb
Work:
300x3 mb
340x3 (+ latched belt from here through top set repeats)
385x3+ ([email protected] ~ 501 / 513 w/ rpe accounted for) Left knee caved slighlty at my usual spot (1/4 way up on concentric) on rep 9 which is what made it a 9.5. *Rep PR*
Jokers:
[email protected]
445x3@8 ->PR Triple at that rpe
Top Set Repeats (3x3 or @8 limit):
385x3@8 -> weight came forward a bit on the first rep so it made it harder than it shouldve been.
(-5%)
365x3x2
FSL - 2 ct pauses (FLATS, sleeve-less) (+ unlatched belt)
300x3x3

-Pullups between sets of the 365 repeats and FSL sets.
BW (249) x 6, 6, 5, 5, 5

-RDL (5x10)
185x10
225x10
255x10x5 less weight this week - lower back fatigued.

Id imagine what I felt like at the end of those sets is what lower back pumps feel like.

-Pallofs (3x30s)
45lbx(15/5x2)x3 per side

-Dead Bugs
2x8 per side with brace practice in neutral position and strong exhale through eccentric, slight pause at bottom.

Pretty grueling session for me. Total volume from the 215 set of squats onward was 39,618 which is a total volume PR on 3s day by about 5,500lb. Gonna eat like a fckn horse today to recover from that session.
 
Is total volume just squats and pulls or everything onward?

Back pumps feel like back pumps, be it drugs or from low back movements.
 
Hyde said:
Is total volume just squats and pulls or everything onward?

Back pumps feel like back pumps, be it drugs or from low back movements.
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The pallofs wouldve counted for 180lbs (just 2x45 for both sets) in total. So 39438 from squats and rdls only.
 
jswain34 said:
The pallofs wouldve counted for 180lbs (just 2x45 for both sets) in total. So 39438 from squats and rdls only.
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Very impressive volume total. Make sure to watch out for that creatine. It's a killer. ;)
 
MrKleen73 said:
Very impressive volume total. Make sure to watch out for that creatine. It's a killer. ;)
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Yah, i bought a home dialysis machine to help my kidneys out for a few days. I felt like the creatine was putting me close to acute renal failure. Need to give them kidneys a break.
 
10/5/16 active recovery

Found out that there's another room (probably ~70ft x 15ft) in my gym yesterday. Turfed, but pretty worthless except for the sled that's in there. Would prefer a prowler but ill take what I can get.

-usual warmup of walking stretching for legs including walking fw lunges, walking side lunges, walking quad stretch + toe touch.

-Sled drags 10 sets - 20yd length is down
+90lb on sled
First 5 sets drag (bw) down pull (fw) back
Second 5 sets pull down and back

-Stationary bike
15 mins - 2.6 miles

-lat and pec stretches from Reg's log, medium band distracted hip flexor stretch, banded piriformis stretch
All for 90-120 seconds each

-Cable external rotations for RC
10lbx15x2 per side
Usually do those as a part of my warmup but i decided to hit them at the end.
 
10/6/16 5/3/1 cycle 3 week 1

OP (3s) (tested out the olys today)
Wu:
45x-
85x5
105x5
125x3
Work:
145x3
165x3
185x3+ ([email protected] ~215/222) -> got 180x7 @8.5 last cycle so about the same.
No Jokers
FSL (5-8x3-5) - paused @ chin w/ pullups in between (~60s rest b/t exercise sets)
140x5x4 / Pullups: 5x5@bw
[email protected]

-NG DB BP (5x10) / ss rows (note on this in a sec)
90x10x5

Started off with cable low rows using the lat bar and was getting a sharp/stinging like pain in my radiocarpal jt on the right. It was happening when the wrist was slighlty ulnar deviating when i touched the bar to my gut. I tried moving my hands out wider trying to find a good position that would keep the wrist neutral at peak contraction but I wasnt able to.
120x10
130x10
140x10
Switch to pin rows
185x10x2 slightly better. Put a wrap on it the last set which helped slightly. I'll probably go back to tbars since i wasnt having that issue.

-Lateral Raise (3x15) ss/ Rear delt machine (3x15)
15x15x3 / 90x15 , 100x15x2

-Preacher curls (1x12, 1x10) ss/ facepulls (2x20)
75x12
85x10 / 40x20x2
 
That's a ton of volume on squats and pulls. And back work is back work so do whatever doesn't bug you, I say!

I like sled more than prowler honestly. Doesn't compromise my back as easily since I can keep my distance while dragging it
 
Hyde said:
That's a ton of volume on squats and pulls. And back work is back work so do whatever doesn't bug you, I say!

I like sled more than prowler honestly. Doesn't compromise my back as easily since I can keep my distance while dragging it
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Yup, I agree. I was just trying to find something to take place of the NG pulldowns since im doing chins again. I like to at least try and keep something close to a balance between the int/ext rotators. I know im no where near 50/50 but I want to he as close as possible.

For short runs I prefer the prowler, for longer drags I like the sled. Since I can really only sprint 20 yards or so the prowler is preferable for me in this case.
 
Hyde said:
See that's your problem, you're sprinting - I actually just drag it for warmup, no HIIT lol
Click to expand...

Lol! I just need a little cardio in my life at this point. I feel like my cardio fitness is sorely lacking. For warmup drags to get the glutes primed 100% sled is the way to go.
 
10/7/16 5/3/1 cycle 3 week 1

Deads - sumo for 2 cycles
Wu:
135x5
225x5
275x5
330x3
Work:
385x3 doh - all doh up through this
445x3 - + belt, 1 doh / 2 str mix
500x3+ + straps/belt (x7@8~615/643) -> I know historically my amrap #s are always above my 1rm #s.
Jokers:
530x3@8
Top set repeat:
500x3@7 lost my groove the first rep and was getting fatigued.
FSL pop off w/ 1-2ct pause then finish (+ unlatched belt)
385x3 ditch straps after top sets - 1 doh 2 str mix
385x3 " "

-High Bar Squat (5x10)
45x10
95x10
155x10
205x5
255x10x5 (+unlatched belt, + mb on 3 sets)

-Pullups (5 sets x bw)
5, 5, 5, 5, 5 -> goal is to beat 102 pullups next week

-Pallofs (3x8-12) (1 sec in 3 sec out = 1 rep-> tried something different on these today and liked it. Will do 1 day my old way and 1 day this way going forward)
35x12x3

Notes:
-alright sumo day. Form was at about 80-85% dialed in. First day back in sumo in a while so I wasnt expecting it to be perfect. Bracing on deads was less than stellar, its tough for me to get my full brace on the first rep with my straps already latched to the bar. I rebrace at the top for subsequent reps.
-was able to get through high bars without any knee pain at all really so thats a good sign that it didnt return this week.
 
Doing some serious work in here!
 
Eh, Duffin has been pulling TNG and he's the strongest Sumo puller of all time it would seem as of late so can't be the worst. People may bitch about him using straps, but I don't see anyone else pulling those numbers sumo with or without straps.

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jswain34 said:
Your assumption is correct. I should start resetting.


Thanks boss! Jacked for you to put on a show at your meet!
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Thanks, I am very excited for it myself. Happy to be in recovery mode right now. Over-reaching beat me up pretty good, CNS and body are in need of this week for sure.
Hyde said:
Eh, Duffin has been pulling TNG and he's the strongest Sumo puller of all time it would seem as of late so can't be the worst. People may bitch about him using straps, but I don't see anyone else pulling those numbers sumo with or without straps.

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He is so brutally strong... What does TNG mean by the way?
 
Hyde said:
Eh, Duffin has been pulling TNG and he's the strongest Sumo puller of all time it would seem as of late so can't be the worst. People may bitch about him using straps, but I don't see anyone else pulling those numbers sumo with or without straps.

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Good point. For now, while I dont have any plans on competing, TnG isnt the worst thing for allowing me to get a few more reps in. As i get closer to a meet i would probably like to start doing full resets just to work on the first rep pull.

MrKleen73 said:
Thanks, I am very excited for it myself. Happy to be in recovery mode right now. Over-reaching beat me up pretty good, CNS and body are in need of this week for sure.


He is so brutally strong... What does TNG mean by the way?
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Touch and Go. Not bouncing it off the floor but just tapping the floor then going up with the next rep.

capo180 said:
Nice work there bro!
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Thanks Cap!
 
Not benching today either. Gf and I just went to a nearby forest preserve and went on a ~5 mile hike. Was a pretty lazy weekend so it felt good to get up and move around a bit.
 
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