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Jswain's training log for powerlifting

11/10/16 upper #2

•Comp Bp (x1@8; 75%x5 until @8) (i was supposed to use 72% last week but messed up and wrote down 75 so it wound up being the same).
45x-
95x5
135x5
185x5
215x5
245x3
275x1
305x1
325x1@8
Drop
260x5@6/7/7/7.5/8 -> +1 set from last week

•Pin press (pins set just below sticking pt) (x3@8; +2 LDs)
225x3
265x3
295x3@9 -> overshot target so used 285 for LD based on rpe/% chart.
255x3@6/6.5

•A1. pullups (4xamrap-1)
7,6,5,6

Ss/

•A2. HS inc press:
115x8x3

•B1. TBar rows (5x8)
115x8
135x8x4

Ss/

•B2. Seated Ohd modular tri ext
60x10x3

And

•B3. HS machine chest fly
140x12
160x12

•Facepulls
50x12x3

Ss/

•Standing cable curls
80x15x2

Dont really have much to say about today. Took me a little bit through bench to get into the mood to train and never really fully got there. Legs tomorrow - gonna find a way to up volume. Thinking upping sets or reps or both on belt squats. Really wish this gym had a ghr.
 
jimbuick said:
I agree.
Click to expand...

Stahhhhhp

J, if they have a sturdy lat pulldown w an adjustable thigh-holder-downer above the seat you can wedge your ankles under that and, facing away from the pulldown, do ham curls. I used to take a barbell pressed into the ground like a pole vaulter and would use that for help out of the hole (similar to a push-up to launch a Russian leg curl on the floor) if needed.

Or you can hang a band from the top of the pulldown to help you back up like Lou has been doing, the "Nordic" leg curl. It's all heavy hamstring work.

These all make you look like a dumbass btw lol
 
Hyde said:
Stahhhhhp

J, if they have a sturdy lat pulldown w an adjustable thigh-holder-downer above the seat you can wedge your ankles under that and, facing away from the pulldown, do ham curls. I used to take a barbell pressed into the ground like a pole vaulter and would use that for help out of the hole (similar to a push-up to launch a Russian leg curl on the floor) if needed.

Or you can hang a band from the top of the pulldown to help you back up like Lou has been doing, the "Nordic" leg curl. It's all heavy hamstring work.

These all make you look like a dumbass btw lol
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I forgot to mention on Tuesday i tries using the lpd machine for ghrs but the seat isnt wide enough for me to rest both of my knees on. I got both heels under the knee pad and when i brought my other leg up the one that was on slipped off and i about ate shît.

I may try to set up another ghetto ghr in the smith machine.
 
I tried to do the GHR's on the lat pull down machines at my gym and ran into the same problem, seat was to narrow.
 
What size and type of bow tie did you order?
 
jswain34 said:
After looking around a bit it does appear that i wound up getting too small of a size for the bowtie. Donnie recommended a 231lb guy get an 2x or 3xl when on the website it says the xl should be used for people up to 255lbs. I just emailed them to see if theyd allow me to exchange despite me already taking the tags off. Kind of annoying, especially if they dont allow an exchange.
Click to expand...

I'm not risking it. Going with 3X Formal.
 
RegisterJr said:
I'm not risking it. Going with 3X Formal.
Click to expand...

Good call. Sorry i missed this. I ended up exchanging my xl for a 2xl and a 3xl would've been perfect for me. Im keeping the 2x though. I dont remember what you weigh but im 250 and i think much more and id NEED the 3x.
RegisterJr
 
11/12 Lower #2

•Rack pulls (bottom pin ~ 2.5")
Belt less
135x5
185x5
225x5
275x5
315x5
355x5x3
-drop to floor
355x5
^i just cant seem to get those last 2.5" without keeping my form tight. I widened my feet out a tad today like i had them in PM and it still didnt feel right. Just gonna keep working at it.

•Landmine belt squats
W/ 25s for more ROM
Brief pause at bottom
75x8 (wu)
60-90s rest for the next 8 sets
125x8
150x8x7
2-3 min rest
100x20

•RDL
Belt less
135x8
225x10
255x10x3

•Pull through ss/ avg band stomps
130x15x3 / avg x20x2
 
jswain34 said:
Good call. Sorry i missed this. I ended up exchanging my xl for a 2xl and a 3xl would've been perfect for me. Im keeping the 2x though. I dont remember what you weigh but im 250 and i think much more and id NEED the 3x.
RegisterJr
Click to expand...

Maybe I should change mine to 2xl? I'm an overweight 240-250 and likely will drop back under 230 once I get back into things.
 
RegisterJr said:
Maybe I should change mine to 2xl? I'm an overweight 240-250 and likely will drop back under 230 once I get back into things.
Click to expand...

Id think youd be okay with a 2x then truthfully. Especially if you get back to 230ish
 
jswain34 said:
Id think youd be okay with a 2x then truthfully. Especially if you get back to 230ish
Click to expand...

I emailed them. Hopefully they'll check it before shipping.
 
RegisterJr said:
I emailed them. Hopefully they'll check it before shipping.
Click to expand...

Dale (the guy i was working with, i think hes the owner) seems to be a cool dude who is willing to work with people. If they do end up shipping you a 3x, let me know. I may be interested in a switch with you.
 
11/14/16 upper #1

Doing the 6 week 5/3/1 cycle for cg.

•CGBP (3s)
All paused except for amrap
Wu:
45x-
95x-
115x5
145x5
175x3
Work:
200x3
230x3
260x3+ ([email protected] ~ 351/375)*PR (on 10/24 which was last cg 3s day i got x8 or 9@8. I lost count and went with the lower # of reps).
Joker:
285x3@7

•CGBP (6x6) (120s rest)
235x6/6/6/6/6/5--10s rest pause->1

Ss/

•PUs (4xAMRAP@9)
7/6/6/5

•Hs Iso row (5x10)
90x10x3 neutral grip
90x10x2 pron grip

Ss/

•Modular cable tri ext (3x12)
60x12x3

•Facepulls (3x20)
30x20x3

Ss/

•side bridge
2x30s each way

Notes:
•pr on cg
•was pissed I couldn't muster out that final rep on the 6x6 work. I wouldve lost it at lockout on my right arm. Gotta stay at 235 again. If i dont get it by the end of this cycle ill drop to 8x8.
•no cardio today - i plan on going to an open gym and playing some basketball tonight so we'll see how that goes. Havent played ball in fckn forever.
 
Since you can't add weight on the 6x6 next time, it would already be time to go to 8x8 next week. If you wanted to follow the original protocol I mean.
 
Hyde said:
Since you can't add weight on the 6x6 next time, it would already be time to go to 8x8 next week. If you wanted to follow the original protocol I mean.
Click to expand...

Gotcha. So its a week to week thing then huh? No improvement from 1 week to the next, time to switch. Alright, will do!
 
Finally plan on lifting again today. Dudes i felt like i got hit by a damn truck tuesday and yesterday from playing basketball monday night. The cardio part wasnt all that bad, just the repetitive lower body impact from all that running and jumping. Gonna combo my usual lower body #1 and upper #2 days. Pin GMs, comp bench, pin press, tbars, bss to round it out im thinking.
 
Ended up doubling down on my online training for my job so all i had time for was pin gms, off plan comp bench, and pull ups.

-Pin GMs (up to x4@7; +2 x5 LDs)
45/95/135/185x5
225x4
255x4
285x4 (+ loose belt)
315x4 (+ latched)
355x4
380x4@7
335x5x2

-Comp bp
Supposed to be work up to x1@8 then 75%e1rm til @8.
45/95/135/185/215x5
245x3
275x5@9 -> turned it into an amrap.

-Pull ups
9/5/4/4

ACs werent liking benching or pull ups.
 
jswain34 said:
Finally plan on lifting again today. Dudes i felt like i got hit by a damn truck tuesday and yesterday from playing basketball monday night. The cardio part wasnt all that bad, just the repetitive lower body impact from all that running and jumping. Gonna combo my usual lower body #1 and upper #2 days. Pin GMs, comp bench, pin press, tbars, bss to round it out im thinking.
Click to expand...

Ive been thinking about adding in box jumps. Thanks for convincing me not to. lol
 
I started a new job Thursday that will be 45-50 hours a week at least with a solid 2 hours of commute per day, so I had Herder send me 5th Set as it's only 3 training days a week and revolves around 4 sessions over a 9 day microcycle.

I don't really wanna stop training 5 days a week (and only squatting every 9) but I think it could be the most productive path forward while having such a busy work week and no home gym.
 
RegisterJr said:
Ive been thinking about adding in box jumps. Thanks for convincing me not to. lol
Click to expand...

Haha, anytime man. I just think i overdid it for the first time back in a year or two. About 3/4 the way through i felt my feet getting sore and knees start aching - i shouldve just stopped then. But, i survived so its all good.

Hyde said:
I started a new job Thursday that will be 45-50 hours a week at least with a solid 2 hours of
commute per day, so I had Herder send me 5th Set as it's only 3 training days a week and revolves around 4 sessions over a 9 day microcycle.

I don't really wanna stop training 5 days a week (and only squatting every 9) but I think it could be the most productive path forward while having such a busy work week and no home gym.
Click to expand...

Wow yah that's pretty brutal, especially with that commute daily. The job is obviously worth it, so congrats on the good gig man. Ive backed down from 5 to 4 and i dont know i still dont have much motivation. Maybe a 3 day training week with another day where i just go do whatever i feel like (thats active) would be good for me right now. I wouldnt mind going full body 3x a week either, something for me to look into.

Btw, do you still have a log going? You skip around logs so damn much (from logging products mainly) i can never seem to keep track of where you're currently at lol.
 
•Cgbp
Wu:
35x5
85x5
125x5
145x5
Work:
175x5
185x5
215x5
245x5+ (x10@8)

Cgbp
205x8
195x8x4

Ss/

Inc db row
5x10
 
11/22 random day

Wanted to do lower tomorrow but didnt feel like sitting on my ass so just went in and got a little sweat going.

•Stair climber:
15mins @ 50 stairs/min

•Ab rollout
3x8

•side planks
3x30s per side

•rear delt fly machine
80x20x3

•hammer curls
35x12
40x10
45x8
 
Thanks for the congrats! So far the new job is dope.

5th set is 3 days over a 9 day "week", and it's NOT full body. So Bench/Squat/2nd Press/Pull is rotated continually but you always only train on say Tues/Thurs/Sat. Everything does more or less get hit twice over that 9 day microcycle tho. It's pretty simple and designed with a big emphasis on efficiency. If anyone wants it, PM me.

Not logging anything currently, but if I do I'll link everyone for sure!
 
Lower

•Rack pulls
Belt less
135x6
185x5
225x5
275x5
315x5
365x4x3

•RDL
275x8x3

•RFE BSS
50x8x5

•KB swings
48kgx15x3

•Forearm twists
30x12x8
 
rob112 said:
It'd be cool to see how that program suits you Hyde. Let us know how it goes for you
Click to expand...

Just officially began it last night. First bench session was excellent. The AMRAP set after your 4 doubles really lets you feel like you did something that's going to drive true progression.
 
Turkey day upper session

Screwed around and tested out some 5th set stuff after comp press.

•Comp BP (moved a half finger in from pinky on the ring today) (x1@8; 78%x4x2)
Work up
245x3x2
275x2
295x1@6
315x1@7
335x1@8
Drop
285x4@8/8.5

•WGBP (middle on ring)
155x22
155x15--15s rest pause-> x5

Ss/

•Pullups
Bw (250)x8/6/6/6

•Rolling tri extensions (on floor, w/ ez bar)
95x12x2

Ss/

•TBar rows
90x10x5

Ss/

SA rope tri extension
20x15
15x20

All she wrote. Wgbp pec pump was real. Good mm connection on the tbars today too. Overall good session. Now sit on my ass eat a fuk ton of food and watch football all day commences.

Edit:

Btw, if this mid 40s guy stops me again in the middle of my workout to tell me his secrets of lifting im gonna lose my mind lol.

They are as follows:
1. Squat and deadlift once a week, every two weeks. So week 1 squat, week 2 dead, week 3 squat, etc.
2. Only go up by 45 plates - this will make your squat "blow up"
3. At the very, very end of your bench workout - larsen press 225x20-25. "If you can bench 355, that should be easy".
4. Take the "red flinstone vitamin"

Seems solid.
 
None of that is achievable without the red flintstone. A green just won't cut it.
 
Hyde said:
When I read that, and then you finished with "Seems solid" I lol'd so hard my gf asked what was up
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Lol. Glad I could give ya a solid laugh brotha. Its not like I mind people giving me their advice, whether it's good or not, but this is honest to god the 3rd or 4th time he has interrupted a workout to tell me rules 1-2. 3 and 4 were new ones, so i give him props for at least adding some new ones in this time.
 
After some consideration this weekend, i have decided to attempt to squat this week. I'll be finding a VERY conservative "max" for both low bars and fronts. For fronts I'll probably work up to something thats at like a 5 or 6 rpe and amrap it to derive a 1rm estimate. I may do something similar with low bars, but shoot for something @7 and amrap it to @8.5-9

Oh yeah, im doing all this because I'm planning on starting 5th set next week. I think it'll be a good set up for me at the time being. I think i pushed myself a little to far with all the work i was trying to do with the 5/3/1 add-ons and that's what eventually led to my "injury". Im thinking 5th set will allow me to reintroduce the squat in a fashion that wont tempt me to push it too far again while simultaneously allowing me to work on my motor patterns. The relative lack of accessory work will also give me time to work on my stabilization stuff and add in some cardio/starmill or whatever else i may want to do (eg: basketball) a couple times a week.
 
11/27

1. Stairmill - 15 min - 50 step/min

2. Rkc plank - 2x30s

3. Ab rollout - 3x5@8/9/7 (rpe based on technical failure - hyperlodotic lumbar)

4. Side plank - 2x30s

5. Bird dogs - 1x6
 
Hit my technique squat Friday and that was honestly a very long session. Between 8 triples over squat and ssb, 5x10 on GHR and calves, and all the BB rows and shrugs it took a minute.

Did the 2x25 widegrip session tonight and that blew by crazy fast though.
 
Hyde said:
Hit my technique squat Friday and that was honestly a very long session. Between 8 triples over squat and ssb, 5x10 on GHR and calves, and all the BB rows and shrugs it took a minute.

Did the 2x25 widegrip session tonight and that blew by crazy fast though.
Click to expand...

Ive got a trick up my sleeve for that session. I plan on hitting the squat technique work and the msm one day then doing my core/hip shift stuff then coming back the following day for the remainder.

Im gonna say it again here...i really wish my gym had a ghr, let alone a ssb. Id rather ssb than front squat but am thinking I'll be doing fronts by process of elimination. Ghrs are pretty much my all time favorite PC move...its seriously what I miss most about jakked lol. Even more than the good bars and general badassery.
 
I got to use the SSB because I was down at JD's in STL, and they have a no-name GHR that was the best I've ever used! Better than our EFS at Golds here.
 
Hyde said:
I got to use the SSB because I was down at JD's in STL, and they have a no-name GHR that was the best I've ever used! Better than our EFS at Golds here.
Click to expand...

Jealous of you for the value of that Golds you go to. Didnt you say that's only like 20/mo? You'd be hard pressed to find a better value for the equipt you have there.
 
11/28 upper #1

•CGBP (1s)
All paused except amrap
WU
45x-
95x-
115x5
145x5
185x3
Work
215x5
245x3
275x1+ (x8@8 ~ 348/360) *PR -> hit 7 last cycle.
Jokers:
300x1@8
320x1@8 -> truthfully felt better than the prior set. Moved better too. Got a lift off here and the next set so that coulda been it.
[email protected] cant decide

•Pullups
Bw x 6/6/6/6

ss/ Rolling tri ext w/ ezbar &dec bench

95x12x3

•HS chest supp row (+1 ct pause, neut grip)
90x8x5

•Facepulls
15x25x3

•HS seated preacher curl
70x12
80x12

•Cross body hammer curls
30x12
25x12

Took it easy on pressing accessories since i plan on working up to a heavy single on comp press later this week. Am likely going to squat tomorrow, hope it goes well. Not going to get overzealous with it, i just want a baseline estimate to set my 5th set stuff up with.

Happy with that cg pr...I should've gone for the 10. I guess its just an arbitrary # but 275x10 woulda been a decent milestone since prs of 1s, 3s, and 10s are what i seem to keep track of most. Lockout was smoother today. I think the little hitch i get on my right side at lockout happens when im not engaging my lats properly
 
Moved squats to tomorrow. Had some insomnia last night so i figured id hope to get a better night's sleep tonight and hit it tomorrow.
 
jswain34 said:
Jealous of you for the value of that Golds you go to. Didnt you say that's only like 20/mo? You'd be hard pressed to find a better value for the equipt you have there.
Click to expand...

Yep, and looks like we are getting an SSB, a tex squat bar and beltsquat soon after all, as well as 1-2 EFS power racks. Pretty excited for that! It drags in all the local strongest guys. 2 buddies were in there tonight and both pulled 685x2x2 conventional! Both very gifted genetically, but they have great work ethics to be around as well.

Did my first 5th Set on pull today. Got 10 reps (RPE 9.5) on my paused comp bench other day and got 9 reps dead stop (RPE 8.5) on pull tonight, using the 77.5% first mesocycle rule. For a reference when you begin.
 
Hyde said:
Yep, and looks like we are getting an SSB, a tex squat bar and beltsquat soon after all, as well as 1-2 EFS power racks. Pretty excited for that! It drags in all the local strongest guys. 2 buddies were in there tonight and both pulled 685x2x2 conventional! Both very gifted genetically, but they have great work ethics to be around as well.

Did my first 5th Set on pull today. Got 10 reps (RPE 9.5) on my paused comp bench other day and got 9 reps dead stop (RPE 8.5) on pull tonight, using the 77.5% first mesocycle rule. For a reference when you begin.
Click to expand...

Belt squat...damn you. That may be the best commercial gym ive ever heard of. Tell the owner to open a gym in Laporte Indiana would ya?

77.5% rounded down to the nearest 5. Yup!
 
Lower

Find e1rms for low bar and fronts. Kept low bars pretty conservative. The 1.14 multiplier is from 5th set.

•low bar (back to flats, sleeves)
45/95/135/185/225/275x5
315x4
355x3 (+ belt)
395x2@7 = 395x5 = 395x1.14 = 455 = starting 1rm for 5th set

•Fronts (olys, sleeves)
45/95/135/185x5
215x3
245x3 (loose belt)
275x3@8 = 275x5 = 275x1.14 = 313.5 -> 313.5 rounded down = 310 = starting 1rm.
-lost my upper back on this last set. Once I develop a more stable/strong front rack im sure ill see some quick improvements.

•RDL (work up to x8@6 then 2 repeats)
225x8x3

•KB swings
48kg x15x2

Main goal was just to establish some starting numbers for 5th set so i didnt do much after that.

Edit: Hoping i didnt cut squats too short. My working weight for my technique/speed sets is going to be 315. Seems kinda light for 5x3. Do you guys think I should split the difference of where I was pre injury (505) and what I did conservatively today (395x2@ conservative 7 ~ 455)? So use like 480 for my calculations? Or just stick with what I did today?
 
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