Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Jswain's training log for powerlifting

Hyde said:
Today Jared learned that lemon mio makes water loading much easier lol
Click to expand...

I sure as hell did! Too bad i already made it through 1.5 gallons before i figured it out. Tomorrows 2.5 gallons should go down much easier...even though im sure ill be sick of lemonade by the end of the day.
 
Invalid Link Removed

Unofficial weight 11 hours from official weigh ins. ?

Edit: it says 240.2 for those experiencing image viewing issue on mobile like myself.
 
Both Hyde and I competed raw w/o wraps

Me:
Official weigh in - 236.2
Squat - 457 good/ 495 good / 518 good *PR w/ or w/o wraps
Bench - 319 good / 347 good / 363 im a puss
Dead - 556 good / 595 good/ 622 good *PR
Total - 1487 fuk bench ruining my 1500.
Despite the bench 3rd attempt curse sticking with me, im pleased with my day. Really wanted 1500, but by the time i decide to compete again, it will go down no problem.

Hyde:
Official weigh in - 234.6
Squat: 468 good/501 good/518 good
Bench: 292 good/ 319 good/ 336 good
Dead: 567.7 good / 600.76 good / 628 good
Total: 1482
All 3rds were prs. Dead was a 50lb pr, bench was 17-18, cant remember what he said for squat. He'll chime in im sure. Total PR was ~140 if iirc.
Dude had a fuggin stellar day. Had more on literally all of his 3rds.
 
Here's my 3rd pull. I have vids of all pulls and squats - probably wont have them up til tomorrow though. This was a fight.

Invalid Link Removed
 
jswain34 said:
Both Hyde and I competed raw w/o wraps

Me:
Official weigh in - 236.2
Squat - 457 good/ 495 good / 518 good *PR w/ or w/o wraps
Bench - 319 good / 347 good / 363 im a puss
Dead - 556 good / 595 good/ 622 good *PR
Total - 1487 fuk bench ruining my 1500.
Despite the bench 3rd attempt curse sticking with me, im pleased with my day. Really wanted 1500, but by the time i decide to compete again, it will go down no problem.

Hyde:
Official weigh in - 234.6
Squat: 468 good/501 good/518 good
Bench: 292 good/ 319 good/ 336 good
Dead: 567.7 good / 600.76 good / 628 good
Total: 1482
All 3rds were prs. Dead was a 50lb pr, bench was 17-18, cant remember what he said for squat. He'll chime in im sure. Total PR was ~140 if iirc.
Dude had a fuggin stellar day. Had more on literally all of his 3rds.
Click to expand...

Awesome day dudes
 
Meet vids:

Squat opener
Invalid Link Removed

Second
Invalid Link Removed

Third - 518
Invalid Link Removed

Deads
No video of opener

Second
Invalid Link Removed

Third
Invalid Link Removed

Didnt get any bench videos.
 
Meet recovery micro

3/27/17 - Upper #1

Bench: 125x5x3
Dips: BWx10x3
Lateral raise: 15x10x2
Rear delt raise: 10x12x2
Slight decline: Cable Fly 45x15x2
Rear delt fly: 70x20x2

Everything was light and easy as this week is supposed to be.

Notes:
1. Went pinky on ring for bench today and will be doing so for a few months. Id like to bench a bit wider to decrease the ROM some. With how long my arms are it doesn't make sense for me to comp bench as close as i have been (1/2 thumb from edge).
2. I will be placing an emphasis on hitting my pecs harder over the next (few) block(s). That's why you see that ill be using dips as my "MSM" after bench and adding flys as an accessory. You'll also see high rep db incline press as my movement on the rep bench day.
3. Ill also be adding some additional retraction work in the goal of some postural restoration (a stronger, beefier upper back never hurt anyone either). Will add 2-3 sets of rear delt flys on this day and additional rowing work on one of the lower days and the rep bench day for a total of 6-8 additional sets weekly. Y raises will be added to my usual warmup as well.

Edit: diet wise - starting next week I'll be going into a 2-400 cal deficit for 6-8 weeks (maybe 12 depending on how it's going and where I'm at). Then ill go back into my usual "recomp" style diet of a surplus 4-5 days a week and deficit the other 2-3 days. Argue whichever way you want on the topic of "recomp" diets and the efficacy of them, but its the way ive eaten for the better part of 3-4 years and it works for me. Its a longer process but I'm really in no hurry to gain or to lose so i choose to play the long term plus/minus game.
 
Other than them making us squat on a Tex Power bar, IPF style, because somebody forgot to bring the squat bar, I thought it was exceptionally well run.

And like Jared said, it was a terrific day. Lots of space, resources, a great group of lifters and people, and we both kicked ass and set lots of personal bests. It was also easily my favorite meet ever. Went 9/9 and all white lights too, which I've never done. Smashed everything.

Getting to compete with Jared, so neck and neck (both of us had 1500s in us) was a blast, and we'd both like to compete again together in the fall. Plus he understands the importance of cranking the AC in the hotel room

Anyone else here interested in doing a centrally located USPA meet in the fall, let us know!
 
Imma shoot you a text hyde (if your numbers still the same lol) I'm aiming for a meet, albeit I don't rush my deadlifts/squats my backs holding up.
 
tyga tyga said:
Imma shoot you a text hyde (if your numbers still the same lol) I'm aiming for a meet, albeit I don't rush my deadlifts/squats my backs holding up.
Click to expand...

Nice man! Lets doooo it.
 
3/29/17

Recovery microcycle

•squat (mid bar, olys, sleeves)
185x5x3

•front squat (olys, sleeves, cross grip)
165x8x3

•rdls
165x8x3

•tbar rows
90x12x2

•db row
70x15 per arm

•inc chest supp db row
40x15x2

•face pulls with paused external rot
15x15x2

Left hip is a little tight today. Probably just from sitting at work the last 2 nights. I'll roll it an stretch a bit tomorrow - should loosen up.
 
jswain34 said:
Nice man! Lets doooo it.
Click to expand...

Im really trying to commit lol Like I mentioned to hyde, even if I only squat & dead 225 @66kg that's fine. I just want to compete again and keep my back healthy and intact lol

Hyde said he'd text me more when the meets get closer. I'm in central Missouri so, I can pretty much go to IL or IN.
 
tyga tyga said:
Im really trying to commit lol Like I mentioned to hyde, even if I only squat & dead 225 @66kg that's fine. I just want to compete again and keep my back healthy and intact lol

Hyde said he'd text me more when the meets get closer. I'm in central Missouri so, I can pretty much go to IL or IN.
Click to expand...

Yah 225 at 66kg still isnt terrible. I always forget you're so light (i dont mean that in any negative way, it's just the truth of the matter really haha).

Sounds great man. Im cool with going to IL and could even make a push out to STL - my gfs best friend lives there and we could make a road trip out of it where she and her friend can hang out for the day or whatever.
 
Hyde, Stoneland is fuggin awesome. Thanks for the recommendation. Now i want to go to Scotland to lift the Dinnie stones though . Add another thing to the bucket list.
 
jswain34 said:
Hyde, Stoneland is fuggin awesome. Thanks for the recommendation. Now i want to go to Scotland to lift the Dinnie stones though . Add another thing to the bucket list.
Click to expand...

Rogue had a full-size replica of them at the Arnold this year and the same longhaired guy from the movie went up on the Pro stage Sunday to lift em again.

Best part is I actually recognized him the day before and got to talk to him about it. I stopped him in the center and said how cool it was, and he was just as pleased I had seen the movie and loved it too, which is how I found out he was doing it again Sunday. Rogue has a clip up of it on YouTube.
 
Hyde said:
Rogue had a full-size replica of them at the Arnold this year and the same longhaired guy from the movie went up on the Pro stage Sunday to lift em again.

Best part is I actually recognized him the day before and got to talk to him about it. I stopped him in the center and said how cool it was, and he was just as pleased I had seen the movie and loved it too, which is how I found out he was doing it again Sunday. Rogue has a clip up of it on YouTube.
Click to expand...

Thats friggin sweet. You shouldve given em a go dude!
 
3/31 recovery microcycle day 3

•Inc Db bp (NG)
40x30
40x25

•rolling tri ext on floor w/ dbs
35x12x2

•SA cable extension
Udhd: 15x25x2
Ohd: 15x25x2

•HS Iso Lat pulldown/row (Pronated)
90x12x3

•hercules curl
40x2x15

•swede band pull apart
x30x3 45s rest

Turning this into even more of a bro pump chasing day. Those inc db presses are pretty intense at 30 reps - my pressing muscular endurance (pecs and delts > tris) has always been a weak point so we'll see if i can progress on these- there's a good chance that I change to the 5x8. The rest is just bro stuff.
 
4/3/17 recovery micro day 4

•Conv DL
135x5
185x5x3

•plate height deficit deads (1.5-2")
185x5x3

•SL Leg Press
1 plate per side x20x3 each leg

•Rope pull throughs
100x15x3

I broke the session into 2 to give me something to do on my day off tomorrow. Tomorrow will be pullups, 2 sets of hs chest supp pron rows, and hammer curls. Gonna play basketball later on tonight for 2 hours or so. Im gonna try to start playing more on Monday nights with a bunch of guys i went to high school with. I need to start getting a bit more cardio in just for the health benefits.
 
Second part of yesterday's session

•pull/chin -ups
Chin: x8@7/x8@8/x8@8
Pull: [email protected]/x8@9

•HS chest supported row w/ 1ct pause
90x12@10
75x12@8

•hammer curl
L: x12 / x8+4 eccentrics
R: x12 / x10+2 eccentrics

•standing calves
2111 tempo
120x15x2

•forearm twists
35x15x2

Bw was 243.0 with shoes on pre workout. Didnt end up playing basketball yesterday - it got cancelled since the hs gym floor was replaced earlier in the day. I'll up cals by 100-200 as i dont want to get down to anything below 235.
 
M3m1 day 1

•bench (t&g) (pinky on ring)
45/95/135/185x10-6
225x5
255x2
280x2x4@6/6/5/6
280x7@8
*+5*

•dips
Bwx10x3
*+10*

Ss/

•db lateral raise
20x10x2
*+5*

•db rear delt fly
15x12x2
*+5*

•HS rear delt fly
70x20x2
*x25*

•slight decline cable fly
60x15x2
*x20*

Bench didnt feel great today. Just have to keep working on getting my back tighter and increasing lat engagement with the wider grip.
 
jswain34 said:
Thats friggin sweet. You shouldve given em a go dude!
Click to expand...

Oh if I could have I would. It was up on the main stage only. They weigh like over 700 combined.

I just started the first microcycle today. I think I'm going to train wed/fri/sun but keep 7 day microcycles and do squat/bench/push-pull, respectively. Probably add strictly high rep anterior upper work if I feel froggy on Tuesdays. Should work really well with letting me train any events I like with the crew on Sunday. The push on Sunday will likely just be whatever move and effort style they are training. Incline log bench and push press get a lot of love, and I'm not strong enough to hit the empty 147 cdb lol. Guess I could use Jessica's now tho.
 
Hyde said:
Oh if I could have I would. It was up on the main stage only. They weigh like over 700 combined.

I just started the first microcycle today. I think I'm going to train wed/fri/sun but keep 7 day microcycles and do squat/bench/push-pull, respectively. Probably add strictly high rep anterior upper work if I feel froggy on Tuesdays. Should work really well with letting me train any events I like with the crew on Sunday. The push on Sunday will likely just be whatever move and effort style they are training. Incline log bench and push press get a lot of love, and I'm not strong enough to hit the empty 147 cdb lol. Guess I could use Jessica's now tho.
Click to expand...

You could lift them id pretty much guarantee it. Its like a 2" ROM with our arm length.

I like that idea for you. Especially with how you like to train in that kind of environment - itd be foolish of you to miss out on training with them on Sundays. I'm also going to try to go with a 7 day micro, some weeks will be and some weeks wont. Ill work a 7 day micro if it works out with my work schedule and whatever else is going on but if not then ill just keep the usual 9.
 
4/7/17 micro 1 day 2

My back felt like **** - its been progressively hurting/stiffening up for 2-3 days now and it just had my brace all kinds of ****ed up today. I was tentative into the hole and had 0 explosiveness out of it.

•sq (flats)
45/95/135/185/225/275x5
315x5 loose belt
365x2 latched
400x2x4@8/8.5/9/9
400x2 -> I honestly didn't even see the purpose of doing an amrap and will act like this week never happened. Ill just keep the weight for next week and if it goes this ****ty again ill take 25lbs off my max (used 500 - squatted 518 ~520 at the meet).

•FS - didnt do them
•RDL
135x10
225x10x2 -> no 3rd set. L lower back kept getting tighter and it was feeling pretty vulnerable so i just cut it for the day.

•INC DB Shrug
60x15x2

•face pulls w/ ext rot
15x15
20x15

Ss/

•dead bugs
x8x2 each leg

Rough day. I skipped a few of the rowing movements as i was already having a ****ty lift and its also my gfs birthday and she was about ready to leave after finished my first set of the inc bench shrugs. Just called it for what it was and will try again next time. Just one of those days.
 
4/10 Meso 3 micro 1 day 3

•Inc Db bp (neutral grip) (45 degrees)
40x30x2
*up to 45 on the first set*

•rolling tri ext w/ dbs
35x15x2
*x18 next*

•SA cable tri ext
Udhd: 20x25x2 per arm
Ohd 20x25x2 per arm
*up to 25 or 30 lb whichever the next plate is*

•HS iso lat pulldown (pron grip)
95x12x2
95x8--15s rest pause--> x4
*stay*

•Hercules curl
50x15
40x15
*+10 2nd set*

•swede band pull aparts
Pink band x30x3 (45s rest)
*decrease to 30s rest*

•Standing calves machine
2-4/1/1/1 tempo on machine
160x8 no rest BWx10
160x8 ---> BWx10

My elbows were getting a bit pissed off during rolling tris so i may have to switch those out for a bit. Deadlifts on Wednesday - theyre my technique lift this micro so we'll see how it goes.
 
My back got fried in a bad way pulling last Sunday (210kgx8 deadstop on Ohio deadlift bar) and I'm wondering if I should switch to squat as well for the next few mesocycles instead. I've been hammerig the dead for 4 months now.

I'm also going the 7 or 9 day micro based on my schedule and recovery as well - I literally couldn't squat without pain this morning so I benched and moved squat to Friday. I figure now is the time to be healthy, not push anything.
 
Hyde said:
My back got fried in a bad way pulling last Sunday (210kgx8 deadstop on Ohio deadlift bar) and I'm wondering if I should switch to squat as well for the next few mesocycles instead. I've been hammerig the dead for 4 months now.

I'm also going the 7 or 9 day micro based on my schedule and recovery as well - I literally couldn't squat without pain this morning so I benched and moved squat to Friday. I figure now is the time to be healthy, not push anything.
Click to expand...

Thats a nice set there bro. I love deadlifting heavy with low reps and that seems to build my pull a lot better than the repetition method. I dont really feel like i get too much out of deadlift amraps so i figured id test them out on squats instead. Plus it's beneficial for me to just alternate back and forth every other micro or so just to let certain connective tissues, etc a break that get beat up in one lift more than they do in the other.

You are 100% right. Now is the time to be healthy - I wont do **** that causes me any sort of discomfort (well, within reason) for a few months.
 
4/12 meso 3 micro 2 day 4

•conv deadlift
135/225/275/315x5
345x3
375x3x2 loose belt
375x3x3 latched
All pretty easy. Need to get some more pop off the ground, i think i found something during deficits so i will try to mimic that from the floor next micro.

•plate elevated deficit deads (1.5-2")
375x3x3
Im not entirely sure why but i was driving through my heels better with the deficit and therefore had more pop off the floor with these than i did without the deficit. I think the deeper hip start position had me with my shoulders more behind the bar at the start and that allowed me to wedge better. I didnt video today but i am going to try to remember to bring the ipad next week to see if i can catch anything.

•Rope pull-throughs
130x15x3

Ss/

•SL Leg Press
1 plate + 10lb per side x20x3 each leg
These pump my quads up nicely. Havent had any lower back issues with these like i typically have previously so ill keep with them.

•Front Squat Holds
275x15sx3
These were getting tough by the 3rd set. They hit my thoracic erectors just where i need to and my rectus abdominis was cramping up when i got home and started helping my dad with some stuff in the barn, so they seem to attack two of my weaker areas. Gonna roll with em for a while.

Will hit the pullups and remaining accessories tomorrow.
 
Part 2 of yesterdays session:

Bw: 242.2

•Pull/Chin ups alternating sets

Chin ups w/ shoulder width grip: x8@5/x8@7/x8@9
Pull ups with 1.5 shoulder width grip: x8@7/x8@9

*time to add some weight. Im going to start with adding 10 lbs to the chin up sets then once i can complete all 5 sets ill add the weight to the pullups too.*

•HS iso row (pron grip)
75x12x2 @8/8 *+10 first set*

•Hammer curl
30x12x2
30x9+3 eccs
*stay*

•standing calve machine
2111 tempo
120x15x2

•Dead bugs ss/ clams
2x10 per side / 2x12 per side

•unilateral leg rock w/ thoracic rotation ss/ Serratus upwards jab
2x10 per side / 2x10 per side

Glutes, quads, upper back all had some doms today so i at least know that yesterday's session is hitting all the desired places.
 
Lots of good work going on in here! I like the idea of progression on the chins / pull ups.
 
MrKleen73 said:
Lots of good work going on in here! I like the idea of progression on the chins / pull ups.
Click to expand...

Thanks man. Doing what I can. Yah i think that slower progression will allow me to progress more over the long term. Glad to see you back around!
 
Quick update

Meso 3 micro 3

•bp (t&g) (pinky on ring)
285x2x4@7/6/6/6
[email protected]
I need to be better

•weighted dips
Bw+25x10x3 @7/9/9.5

Ss/

Lateral raise
25x10x2

•db rear delt fly
20x12x2

Ss/

Cable dec flys
60x20
60x10 pecs cashed

•HS rear delt fly
70x25x2
 
I think I strained an erector today...parts are giving up on me! Lol Got my weight down to 225 now though at least.

You feeling pretty good?

Are you having any issues right now?
 
Hyde said:
I think I strained an erector today...parts are giving up on me! Lol Got my weight down to 225 now though at least.

You feeling pretty good?

Are you having any issues right now?
Click to expand...

Damn man! Stick to the 9 day micro for a bit until your back calms down some. Im a about 243 ish so I've got another 8-10lbs to go then will build back up.

My right shoulder has been a tad cranky since meet prep but that is improving. Im not really convinced that it's a shoulder joint issue, not positive but im thinking its a tight pec minor on that side. Both elbows/triceps tendons were cranky during and the day after rolling tri extensions last week so i may switch those out for something else this micro. Then my usual left lower back which has it's days randomly. No rhyme or reason, some days i wake up and it doesnt bug me at all then others it's a pain to bend over all day. I think its my mattress - planning to get a new one soon. All those are pretty minor though and the only one that affects my training is my lower back on the bad days. Left piriformis is also a little bound up right now but thatll chill out soon enough.
 
Was supposed to squat today, but i wasnt really feeling it so i didnt lift and just played a couple hours worth of basketball tonight. I dont like missing days at the gym but eh i had a bit too much to drink this weekend and I just didnt feel up to it.
 
I have to rotate rolling tricep extensions out for my elbows myself honestly. 4 weeks is about all I can get out of them usually, less if I'm going to failure.

Leaving for the Europa expo in Charlotte, NC tomorrow morning- Pro Strongwoman comp with a cash payout. Jessica is competing as a Lightweight, and was 145.0lbs with abs this morning. Should be an exciting weekend!
 
Hyde said:
I have to rotate rolling tricep extensions out for my elbows myself honestly. 4 weeks is about all I can get out of them usually, less if I'm going to failure.

Leaving for the Europa expo in Charlotte, NC tomorrow morning- Pro Strongwoman comp with a cash payout. Jessica is competing as a Lightweight, and was 145.0lbs with abs this morning. Should be an exciting weekend!
Click to expand...

Considering ive had almost a week off i will try them again next workout. But if they felt like they did last time ill just go back to OHD tri ext. I dont get much lat involvement out of rolling tris anyway so i personally dont see the point to do them (if they're bugging my elbows) over something that doesnt.

Im sitting at the airport right now myself. Headed to NH for another interview, hopefully gonna be getting a lift in with Sean later. 145 with abs...i know you are a happy man .
 
Plans with Sean fell through due to some life things getting in the way. He was available later but it was convenient for me to just swing by after my flight landed closer to where he is at so i elected to just head up north and prepare for the interview a bit more. I called a place up where I am and the day pass was 25$ - to hell with that. So, no lift again today. Wont be able to tomorrow either. There should be time for me to get a quick squat session in on Saturday and I'll do the accessories on Sunday. It will have been nearly a full 8 days off by the point i squat.
 
Hyde, this is that old dude i was telling you about that competed at my first push/pull.

Invalid Link Removed
 
Invalid Link Removed

When the Kaz is macking on your girlfriend all day, but you ain't even mad

He came up to me to shake my hand and introduce himself and chat. He says, "Hi, I'm Bill" and I'm just thinking 'yeah, I kinda know who you are'
 
Hyde said:
Invalid Link Removed

When the Kaz is macking on your girlfriend all day, but you ain't even mad

He came up to me to shake my hand and introduce himself and chat. He says, "Hi, I'm Bill" and I'm just thinking 'yeah, I kinda know who you are'
Click to expand...
That's awesome. Kazmaier seems like one of the coolest guys ever.
 
Bro! That is awesome. How'd she do?
 
You must log in or register to reply here.
Back
Top