Jswain's training log for powerlifting

Aren't the rolling extensions recommended to go to 18 reps next, then 20, then add weight? Jw cuz I'm onto 20 @60 this coming week and ima be pissed if I wasted 2 weeks lol
 
Hyde said:
Aren't the rolling extensions recommended to go to 18 reps next, then 20, then add weight? Jw cuz I'm onto 20 @60 this coming week and ima be pissed if I wasted 2 weeks lol
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Lol...you may be right. Lemme check!

Edit: yahhhh...you right. Dang it. I started too light on them as recommended and i guess im a little antsy to up the weight. But ill stay patient.
 
12/22 meso 1 micro 2 day 4

•Deads - conv
135/185/225/275x5
315x4
355x3 (+ belt)
395x2x4@5/5/4/4
395x9@8

•Cable pull throughs
100x15x3

Ss/

•Chins/Pullups
x8@8 pu
x8@7 cu
x6@10 pu
x8@9 cu
x6@10 pu
*stay at BW until x8-10 all sets*

•cross body hammer curl
25x15x2
*up to 30 down to 12 reps next micro*

•calves
-standing: 80x15x3 w/ 2-3ct ecc
-seated: 120x8x2

•Anti-Rot pallofs
30x(5/1x12)x3

Notes:
-Made some improvements on dead technique today. A little closer to what I had going during PM - widened my feet out slightly which makes my start a little lower and subsequently push my hips through earlier vs them shooting up. Work in progress as is everything else. Although the rpe and reps were the same, I feel like these reps were "prettier" technique wise than last week's.
-i think im getting stronger on chins/pullups. I should've weighed myself to make sure im just not losing weight. I am actively trying to lose a couple lbs of fat, but i dont want to think im getting stronger when I'm really just getting lighter (which is also a good thing at this point).
 
Merry Christmas everyone. I was lucky enough to get scheduled a 12 today. Thats alright, holiday pay is cool by me! Im gonna try to train after work but cant make any promises.
 
Merry Christmas all!

Also....we got a f*ckin' BELTSQUAT!!!

Brand new EFS collegiate 3x3 squat cage w band pegs and monkey bars and storage, new EFS comp bench w necksaver and bandpegs, and an EFS beltsquat.

At a $20 a month Gold's. New Ohio power bar at the crappy closer one too, so I can squat there now if I need.
 
Damn dude! Nice! Excited to hear your feedback on it. I'll say it again, you struck gold with that Gold's out there.
 
Xmas day bench sesh

Meso 1 micro 3 day 1

In an out of the gym in 45 mins.

•Comp bp (1/4 thumb from edge) (paused)
Work up
[email protected]

Kinda rushed through warmups and wasn't firing my right lat again. With the technique i had the last two weeks i think i would've had a solid 7@8 there or maybe better.

•CG paused floor press
190x5
230x5x3 @6/7/8.5

Ss/

•Lateral raise (2 ct ecc)
15x15x3. Was supposed to be x10. Rushing caused a mental error there.

Ss/

•Rear delt raise
10x12x3
 
12/26

•10m walk @2-3 mph

•Conditioning Medley x6
1. Kb farmers 106lb kbs x42 yds ~30s
2. Sled pull - 90lb plate weight x28yds ~30s
3. Kb swings- 30s x 106lb

0 rest between exercises

90s rest (1:1 ratio) between rounds, 4 rounds
120s rest between last 2 rounds

•lay on my back for 5 mins

•10m walk @2-3mph

•small amount of mobility stuff consisting of smr left piriformis, banded piriformis stretch bilaterally, bil ham/adductor/abductor banded stretching.
 
I tried 2 plates a side on the beltsquat and it was too heavy after my squatting to do sets of 10. Used 70lbs/side and the sets of 10 were hard for my 5x10 move after squat/frontsquat.

Very different from a Pit Shark, which is a hinge style and makes you load 900 plates on it to do any work.
 
Hyde said:
I tried 2 plates a side on the beltsquat and it was too heavy after my squatting to do sets of 10. Used 70lbs/side and the sets of 10 were hard for my 5x10 move after squat/frontsquat.

Very different from a Pit Shark, which is a hinge style and makes you load 900 plates on it to do any work.
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Plenty of room to get stronger there buddy! Im sure you'll be putting some serious reps in on that thing. Oddly enough, I am craving more quad work additionally to the 5x3 comp and 3x5 fronts. Ideally Id like to do 3x15 belt squats after deads and 5x10 RDL after squats/fronts. Dunno, still the first meso so i aint gonna go changing anything.

Hyde said:
That's a solid conditioning day btw
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Thanks boss. Had me panting, farmers were lighting up my grip too as the handles on those kbs are closer to the size of fat grips (but not quite) than standard db handles.
 
Yeah I intend to keep it on the squat day for now, although I have to wonder how bad my DOMS would have been if I hadn't used the Rehband shorts. It was brutal as is.
 
Nice work lately dude. Farmers carries suck, anything with heavy DBs or KBs suck. My grip with a barbell feels strong but anything else and it turns me to a bitch lol.
 
Hyde said:
Yeah I intend to keep it on the squat day for now, although I have to wonder how bad my DOMS would have been if I hadn't used the Rehband shorts. It was brutal as is.
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The warm pants? You got yourself a pair of them too huh...? I got a 50$ Rogue giftcard for xmas (I asked for elite fts or rogue and got rogue - shouldve left rogue out...i need wrist wraps way more than anything else) and have been thinking about knocking 50$ off the rehband warm shorts. I know sean likes his...you agree?

capo180 said:
Nice work lately dude. Farmers carries suck, anything with heavy DBs or KBs suck. My grip with a barbell feels strong but anything else and it turns me to a bitch lol.
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Thanks dood. And yah man for sure, anything with a bigger than barbell diameter sucks wayyyy worse.
 
Got some squats in yesterday after a 14 hour day at work. I was going to squat and front squat after work then go in today for accessories like i have been, but life got in the way today and I had to go put money down on a new (used) car and never got enough time to get to the gym. I'll probably just add in the usual squat accessories after deads Saturday.

•Comp squat (flats, sleeves)
45/95/135/185/225/275x5
300x4
+ belt
325x3x5@4/5/5/5/6

•Front sq (+ 2-3 ct pause)
225x3x3@6/6/6

Glute area is pretty sore today. I say "glute area" cuz im not so sure it's actually my glute max or med. its pretty low where the piriformis sits. I should've activated my glute max a little better during warmups.
 
Bought the new black Rehband neoprene shorts. They're actually like an ounce heavier than the original blues so I knew they didn't get worse. They're absolutely freaking amazing and I can't believe I waited this long to buy a pair. I got XL and I'm 224 at 5'10" with pretty significant thighs. I'm sure I'd be comfy 10lbs up or down in them; they fit perfectly.

Also got XL knee sleeves from them, the original blue 7mms for training. Those are dope too. I have my Titan Yellow Jackets still but those are peaking only for me.
 
Hyde said:
I tried 2 plates a side on the beltsquat and it was too heavy after my squatting to do sets of 10. Used 70lbs/side and the sets of 10 were hard for my 5x10 move after squat/frontsquat.

Very different from a Pit Shark, which is a hinge style and makes you load 900 plates on it to do any work.
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It's definitely harder than a leverage model. 2 PPS is what separates the men from the boys. I'm sure you'll catch up eventually.
 
Hyde said:
Bought the new black Rehband neoprene shorts. They're actually like an ounce heavier than the original blues so I knew they didn't get worse. They're absolutely freaking amazing and I can't believe I waited this long to buy a pair. I got XL and I'm 224 at 5'10" with pretty significant thighs. I'm sure I'd be comfy 10lbs up or down in them; they fit perfectly.

Also got XL knee sleeves from them, the original blue 7mms for training. Those are dope too. I have my Titan Yellow Jackets still but those are peaking only for me.
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I think you just sold yourself a pair. I dont really think theres anything else i want from there so i may as well pull the trigger on those. Thanks for the info there bro.
 
Hyde said:
They're seriously great.



Shut up Jim I do more volume in 2 sessions than your whole week

But seriously, I could do it. Just not comfortably for 5x10 after my real squat work lol
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I usually do sets of 15 for belt squat. Timed sets too, but those suck.
 
12/29/16 Meso 1 Micro 3 secondary bench

•WGBP (ring on ring)
45/95/135/165x 3-10 range
Set 1: 190x22
5m
Set 2: 190x16

Topped previous best by 1 rep.
*moving to 5x8 for next meso*

•Swede band pull aparts waiting for cable
Mon mini x30x3 45s rest

•rolling tri ext (on modular cable)
70x18x2 60s rest

•SA cable ext
Udhd grip: 15x25x2 per arm
Ohd grip: 15x25x2 per arm
Minimal rest between arms and b/t sets

Das all. Tri horseshoe was lookin pretty swole today. :whatever:

Hyde, i have a question that I am 99% sure i know the answer to. Each mesocycle lasts 3 9 day microcycles and unless you fail out you jump right into mesocycle 2 without a deload, correct? 5th set weights reset to 80% (after first meso) and you continue the progression on the accessories if I understand correctly.
 
Also, Hyde, which ones did you get? They're both 1.5mm. I dont really know what tf the differences are. Invalid Link RemovedInvalid Link Removed
 
Got the new black ones. Slightly more material actually. Which are bright orange if you decided to wear them inside out btw.

Incorrect - it's actually 5 microcycles (9 days each), so 45 days per meso, and you always perform the deload micro after. Failing out just triggers it immediately instead of every 6th "week". Then weights reset to 80% and a new meso begins. After 2-3 meso cycles, do a peak for a comp.
 
Hyde said:
Got the new black ones. Slightly more material actually. Which are bright orange if you decided to wear them inside out btw.

Incorrect - it's actually 5 microcycles (9 days each), so 45 days per meso, and you always perform the deload micro after. Failing out just triggers it immediately instead of every 6th "week". Then weights reset to 80% and a new meso begins. After 2-3 meso cycles, do a peak for a comp.
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Gotcha. So 5 micros -> deload -> new meso w/ weights reset. Do you know whether the weights reset to 80% of the original 1rm or your best AMRAP e1rm? I couldn't find that in the book.
 
Final session of 2016. Didnt finish off the year as strong as i wanted to, but the former half was easily the strongest ive ever been as a whole. Trying to get back there and surpass it in 2017.

Meso 1 micro 3 day 4 - pulls

•DL (conv) (tried shoeless today...liked it a lot. Felt much more grounded to the floor and was able to monkey toe and subsequently engage my glutes better to initiate the pull)

Dead stops/resets
135/225/275/315/355x5
400x2x4@4/6/4/5
400x10@8

•Pull throughs
110x15x3
*up to 120*

•Pull/chin ups
X8 sup
X6 pron
X6 sup
X5 pron
X5 sup

•hammer curls
30x12x2 *up to x15*

•incline db shrugs
35x15x2 abided by 1212 tempo loosely. *up to 40*
 
Even bar x10 sounds horrible
 
jswain34 said:
Gotcha. So 5 micros -> deload -> new meso w/ weights reset. Do you know whether the weights reset to 80% of the original 1rm or your best AMRAP e1rm? I couldn't find that in the book.
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My assumption is stick with your comp 1rm. If your estimated is different, I would split the difference perhaps. Only if you did a 3rd meso before a peak would I consider utilizing the new number if it's a bit higher.

Unless you know there's a condition that will continue to drive increased strength substantially, like getting on a cycle (but not cutting) or deciding to fatten up an entire weight class in 8 weeks or something where you're grossly overeating daily.
 
capo180 said:
Nice work dude. 400x10 sounds like fun...
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Thanks bro. And lol..."fun"

Hyde said:
I pulled x10 deadstop on my 2nd meso and pretty sure I was blowing spit like a baby by the end. I think I just sat on the plates after and tried not to die...
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Lol ya i just set the weight down the last rep, kept my hands on the bar, and took a knee panting like i just sprinted 100 yards. Id much rather do a deadlift amrap at that % than squat though.
 
•comp bp
45/95/135/175/215x5
245x3
275x2
295x2x4@6/7/8/7
295x4.5 (spotter put his fingers on the bar the last half) @10. Im about 95% sure I would've locked it out tho.

•floor press (pointer on edge)
185x5
235x5x3 @7/7/8

•lateral raise
15x10x2

Ss/

•rear delt fly
15x12x2

Binge drank with a buddy last night and was pretty damn hungover during this one so not really too surprised with the lackluster performance on the amrap.
 
Hyde said:
My bench has tanked last 2 weeks. I needed help on my 5th rep as well. So I feel you.
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Damn bench. At least yours is bc you're dropping weight man!
 
1/4 meso 1 micro 4 day 2 - squat technique

•comp squat (flats, sleeves) (2.5 min rest)
45/95/135/185/225x5
+loose belt
265x3
300x3
+latched belt
330x3x5@6/6/6/6/4
*up 5*

Belted up earlier than I would've liked to today. My back was aching pretty bad today - i didnt do **** besides lay on the couch yesterday since i slept from 9am to 430 after getting off work at 0730.

•fronts (olys) (2-3ct pause) (2 min rest)
Belted
230x3x3@5/6/7
*up 5*

•RDL (2 min rest)
Belt less
230x10x5@6/6/6/6/6
*up 5*

•Tbar row (90s rest)
45x12 wu
100x12x2@8/8
*up 5 first set*

•db row
90x15x2@8R/8.5L
*stay*

•Inc chest supp db shrug
40x15x2@8/8

Ss/

•ab rollout with straight bar
2x8@6/7
*add set*

Decent day. Squats didnt feel quite as explosive as last week which is a bummer but my back soreness was inhibiting some of that i think.

Does anyone have any other recommendations on a good medium cast wrist wrap aside from the mavericks (or anything else exclusively on elite fts). I refuse to pay $10.50 for shipping on 24$ wrist wraps when the warehouse is one ****ing state away.
 
That's BS. They should slide in a 60¢ envelope and ship for under $2
 
RegisterJr said:
That's BS. They should slide in a 60¢ envelope and ship for under $2
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Completely agreed. I sent customer service a little bitchy email haha...dont usually do that but I was kinda ticked about it. Basically said its a joke if they think im going to pay that shipping for wraps. And asked them why their shipping costs are 2-3x everywhere else.
 
But, for real, any recommendations? Lou? Sean? Hyde? Rob? Others that have been buying gear for a while? I know you guys know your gear pretty well. My current wraps keep coming undone mid set since the velcro is warn off so im trying to order asap.

Iron rebels maybe?
 
I was actually thinking about getting the ones Lou got on a sale. I really like the gangsta wraps but they are more pricey. They've lasted awhile. Still work so that's why no rush for me.
 
I like the mavericks but only got them bc of free shipping. I would have never got them for their shipping cost.

Gansta wraps are also awesome, just a little different to wrap is all.

Overkill are my go to but still not instock.

Prioneee fit may do you getting with their options but I'd have to refresh as they have all the old apt wraps.
 
rob112 said:
I was actually thinking about getting the ones Lou got on a sale. I really like the gangsta wraps but they are more pricey. They've lasted awhile. Still work so that's why no rush for me.
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SweetLou321 said:
I like the mavericks but only got them bc of free shipping. I would have never got them for their shipping cost.

Gansta wraps are also awesome, just a little different to wrap is all.

Overkill are my go to but still not instock.

Prioneee fit may do you getting with their options but I'd have to refresh as they have all the old apt wraps.
Click to expand...

Might just put the order in on the mavericks i guess. I really dont wanna deal with my wraps unwrapping mid set anymore. So i gotta pull the trigger on something.

This company has a decent selection but i dont know about the quality or how long they last.

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