Jswain's training log for powerlifting

jswain34 said:
Nice! What meet are you doing?



Dude, that would be awesome. I made an excel spreadsheet for Classic Chimp and it was so tedious i was really not looking forward to doing the VG one.
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WNPF All Americans.

no prob...PM me ya email addy.
 
So, either Sunday would work for me really. My flight lands at like 8 on Sunday, so I plan to train at either one shortly thereafter. Trying to figure out the logistics for when I have to leave on the 25th to make all the stops I need to make.
 
jimbuick said:
Either works for me. 25th is actually a Sunday. If that still works. I'm spending the week in Holland, but am planning to train in Chicago on both Sundays.

Both are about 1 hour drive from the airport so I'm hitting whichever one this Sunday after my flight lands and then heading to MI. I'm coming back through to pick up a monolift (in Chicago) on the 25th as I head back so I figured it would be a good time to get another session in at one of those two before I hit the road.
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jimbuick said:
So, either Sunday would work for me really. My flight lands at like 8 on Sunday, so I plan to train at either one shortly thereafter. Trying to figure out the logistics for when I have to leave on the 25th to make all the stops I need to make.
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Youre right. I misread my work schedule. Either way I dont work til the 26th. Although i just remembered that there's a possibility i am going to New Hampshire next Thursday to look for an apartment, so i will have to see if i will be back by Sunday. The plan is to be there for only one day so that should put me back Saturday but you never know how well the plan will to.
 
This Sunday is a no-go for me; Fathers Day in STL in the day and moving stuff out of old crib in the evening. The following might work for me. I'd rather go to Jakked since my gf may want to come there to hit some different implements as well (MGG isn't much help to her).
 
Hyde said:
This Sunday is a no-go for me; Fathers Day in STL in the day and moving stuff out of old crib in the evening. The following might work for me. I'd rather go to Jakked since my gf may want to come there to hit some different implements as well (MGG isn't much help to her).
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That is fine by me. Jakked is open 1 hour later too, so it will probably work better. I'll be doing ME Squat that Sunday so it would be cool to have a group together if y'all wanna do that.
 
jimbuick said:
That is fine by me. Jakked is open 1 hour later too, so it will probably work better. I'll be doing ME Squat that Sunday so it would be cool to have a group together if y'all wanna do that.
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I know the Jakked PL team does ME squats on Sats but if some guys cant make it in there is usually a group of them that come in on Sunday morning. They usually only take up one mono but we may want to get there promptly at open to try and claim one in case there is a larger group for some reason. And the good rogue squat bar. Ill arrange my training to where the heavy comp squat day falls that Sunday.
 
Hyde, have you seen the strongman comp jakked is putting on in early September? I might do it, there is a novice lightweight that is <242 so that is convenient. The events are a pressing medley, yoke run, max axel pull from ~15 inches, fingers, and keg load series.
 
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Event form
 
jswain34 said:
I know the Jakked PL team does ME squats on Sats but if some guys cant make it in there is usually a group of them that come in on Sunday morning. They usually only take up one mono but we may want to get there promptly at open to try and claim one in case there is a larger group for some reason. And the good rogue squat bar. Ill arrange my training to where the heavy comp squat day falls that Sunday.
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That should be ok. I'm not sure if I'll be able to make it right at open, but I can probably be there no later than 10.
 
jimbuick said:
That should be ok. I'm not sure if I'll be able to make it right at open, but I can probably be there no later than 10.
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Yah no worries. I never had a problem using the rack anyway so I typically just did that. The rogue bar isnt the only bar they have so there's plenty of equipment to go around.

I am in fact going to NH next week, planning on leaving Wednesday morning with the goal to return Saturday. So if all goes smoothly we should be in business.
 
jswain34 said:
Yah no worries. I never had a problem using the rack anyway so I typically just did that. The rogue bar isnt the only bar they have so there's plenty of equipment to go around.

I am in fact going to NH next week, planning on leaving Wednesday morning with the goal to return Saturday. So if all goes smoothly we should be in business.
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Well, hopefully we don't have to walk out squats like a bunch of peasants.
 
jimbuick said:
Well, hopefully we don't have to walk out squats like a bunch of peasants.
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Lol. They usually stick to one of the monos and leave the other open but there may be a bigger crew now that people are home for summer. We'll have to see.
 
Dedicated some time to Donnie's low back decompression protocol yesterday and it had my back feeling right today. I need to get back into the habit of doing that a few times a week.

Classic chimp week 4 day 4

Mini deload week

•Dead (sumo)
135/225/315x5x5

•rack pull
315x5x3

•Nordic hs curl
3x10

•pullup (NG)
X12/10/6

•ab rollout
3x10

Ss/

•facepull
35x15x3

All she wrote. Yomo sent me the spreadsheet for Vanilla Gorilla (huge help man, thanks again) and i have all my accessories picked out. Ill lay out a general template in here and write out my secondary and tertiary movements - would love any feedback you guys have.

The 12 week mesocycle consists of 3 4 week microcycles, due to the meet being when it is, i have to cut 2 weeks from the program. My options are either to cut 1 week from micro 1 (hypertrophy/volume acclimation) and micro 2 (small volume taper/intensity transition), micro 1 and micro 3 (large volume taper/intensity ramp/competition taper), or micro 2 and micro 3. Im currently leaning on cutting the first or second week from micro 3 as I dont think I need that 3 week taper and the percentages vary only by 1% from week 1 of the taper to week 2 of the taper (91% comp moves 1st week to 92% on week 2), but am unsure if itd be better to cut a week from the first or second micro. Any advice/insight on that would be greatly appreciated as well.
 
•Primary moves are always singles which ramp in intensity over the mesocycle
•Secondary moves are 5x5 which ramp in intensity
•#3 moves are 3x10 (i will probably decrease reps to 3x8 and eventually to 3x6 over the meso)
•wildcards are for reps of 10-15, 5 sets total for the muscle grip (i sometimes do 3x10-15 and 2x15 on different exercises for the same muscle group)

Day 1

Squat #1 - low bar, flats, sleeves (comp squat)
Bench #2 - CG 2 board
Deadlift #3 - Snatch Grip tempod SLDL
2
Wildcard x2 - 5 sets of abs/core, pron grip row (3), facepull (2)

Day 2

Bench #1 - comp
Deadlift #2 - snatch grip conv dead for micro 1, rack pulls for 2 & 3
Squat #3 - box squat to parallel box
Wildcard x2 - JM press (3), rope extension (2), 2 way delt raise (3)

Day 3

Deadlift #1 - sumo, comp
Squat #2 - pin squat meso 1, pause squat meso 2 and 3 (will go back to pins if my hips start getting cranky)
Bench #3 - incline cg meso 1, flat cg meso 2 and 3
Wildcard x2 - seated pron grip cable row, 1/2 kneeling cable chop

Day 4
Bench #2a - OG slingshot 5x5
Bench #3a - NG inc db press meso 1, barbell incline comp grip meso 2 and 3
Wildcard x3 - pallofs, glute bridges w/ hip circle or rope pull throughs, spider curls

Thats my plan. Like I said above, id love any input on the above or this or both if willing. Thanks in advance guys.
 
Where do you fail in the competition movements and what equipment do you have available to you?

Personally, I would leave the peak intact. That is the most important part of meet prep training.
 
jimbuick said:
Where do you fail in the competition movements and what equipment do you have available to you?

Personally, I would leave the peak intact. That is the most important part of meet prep training.
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Squat - right where i lose my rebound out of the hole hence the box, pauses, and pin squats

Bench - about 1/2 way up when i transition into lockout hence the cg and boards

Deadlift - mis shin, i can usually break the floor but i get stuck about 2" up which is where i plan to set the pins for rack pulls. The sldls are mainly for glute activation because i think just getting them to function properly will actually help more than pounding ROM moves.

Edit: I really only have basic equipment. Barbell, power rack, weights. No specialty bars. I could get my hands on chains that are ~15-20 lbs and could use reverse bands.

I understand what you mean, but I have done well with 3 week peaks in the past (2 weeks of lifting, 3rd being meet week) and dont think I need 3 weeks of lifting and 1 week for meet week. But im all ears there and am open to keeping that intact.
 
jswain34 said:
Squat - right where i lose my rebound out of the hole hence the box and pin squats

Bench - about 1/2 way up when i transition into lockout hence the cg and boards

Deadlift - mis shin, i can usually break the floor but i get stuck about 2" up which is where i plan to set the pins. The sldls are mainly for glute activation because i think just getting them to function properly will actually help more than pounding ROM moves.

I understand what you mean, but I have done well with 3 week peaks in the past (2 weeks of lifting, 3rd being meet week) and dont think I need 3 weeks of lifting and 1 week for meet week. But im all ears there and am open to keeping that intact.
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Ok. What I would consider:


Squat - replace box squat with a pause squat.

Bench: keep CG, consider using a feet up pause (or buffalo for extended rom). I'm not big on board presses for that because it gives you leg drive at a time when you wouldn't usually have it. Consider focusing on getting more power off the chest to oush right past it.

DL: I would consider a SSB Low Box Squat for this. Likely instead of the SLDL. You can get the glutes firing with assistance work if you have issues with that.
 
jimbuick said:
Ok. What I would consider:


Squat - replace box squat with a pause squat.

Bench: keep CG, consider using a feet up pause (or buffalo for extended rom). I'm not big on board presses for that because it gives you leg drive at a time when you wouldn't usually have it. Consider focusing on getting more power off the chest to oush right past it.

DL: I would consider a SSB Low Box Squat for this. Likely instead of the SLDL. You can get the glutes firing with assistance work if you have issues with that.
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I have pause squats as my #2 movement (5x5), box squats are my #3 (3x10). So we're good there.

Maybe ill do Larsen for 3x10 after slingshot in place of the incline bench. More specific anyway. I have a lot of slots to fill with this program and after hyde and I spoke at our last meet he told me that he has had good experiences with the 2 board pressing for that ROM. So i think im going to test that out with this prep, but will look into where i could potentially add spotos in to build power off the chest like you alluded to.

I dont have access to a SSB unfortunately (you caught me before my edit). I have seen people make a sort of "poor man's ssb" with straps so i could look into that again but i dont really think that serves the same purpose without the actual SSB.

The tempod SLDL move is 3x10 anyway so very little of the overall training effect is coming from this slot.

Edit: alright, I have changed day 4 to larsen press for the first microcycle and then spotos for the 2nd and 3rd. Also i kept the incline presses on day 3 for meso 1 but made them as close grip.
 
jswain34 said:
I have pause squats as my #2 movement (5x5), box squats are my #3 (3x10). So we're good there.

Maybe ill do Larsen for 3x10 after slingshot in place of the incline bench. More specific anyway. I have a lot of slots to fill with this program and after hyde and I spoke at our last meet he told me that he has had good experiences with the 2 board pressing for that ROM. So i think im going to test that out with this prep, but will look into where i could potentially add spotos in to build power off the chest like you alluded to.

I dont have access to a SSB unfortunately (you caught me before my edit). I have seen people make a sort of "poor man's ssb" with straps so i could look into that again but i dont really think that serves the same purpose without the actual SSB.

The tempod SLDL move is 3x10 anyway so very little of the overall training effect is coming from this slot.
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Well, the incline work can be good for speed off the chest too. Same with ultra wide grip. Any of those should help there.

The SSB box squat is one of those "more bang for your buck" exercises. Would've given you the benefit to your squat and DL because of how you have to explode off the box without rebound and the way the bar wants to round you over. Really would've done a good job of mimicking the start of that sumo pull and helped keep you solid in the hole during the squat. Make your gym owner buy one lol.
 
jimbuick said:
Well, the incline work can be good for speed off the chest too. Same with ultra wide grip. Any of those should help there.

The SSB box squat is one of those "more bang for your buck" exercises. Would've given you the benefit to your squat and DL because of how you have to explode off the box without rebound and the way the bar wants to round you over. Really would've done a good job of mimicking the start of that sumo pull and helped keep you solid in the hole during the squat. Make your gym owner buy one lol.
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See my update above. Kept the incline for the first micro then changed it to just plane cg for the 2 & 3rd. Maybe ill do cg spoto and keep the larsen press. But the more variation I add the less specific the move becomes so i want to be careful of getting crazy with compounding variations during the 2nd and 3rd mesos.

Yah, I remember when herder had me do those for a while at Jakked. They were a bitch but I definitely see where there's merit in them for what you just touched on. My gym owner is cheap, id make them buy a real squat bar, or even a decent power bar, way before I had them buy a SSB. Its a 24 hour so you never know what kind of people come in there when it isnt staffed. Id probably be pretty leery of buying good equipment too. But i think hes just cheap.
 
One thing I do, even with conjugate, is I have my lifts get more and more specific as I get closer to the meet. So the first meso would be my least soecific and the 3rd would be my most specific.
 
jimbuick said:
One thing I do, even with conjugate, is I have my lifts get more and more specific as I get closer to the meet. So the first meso would be my least soecific and the 3rd would be my most specific.
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Definitely. Thats the only way to go.
 
I'm sure you will see good results with any of the options tossed around. The only real thing is to work hard at the muscles and movements that are limiting you. There are a ton of ways to so that, and what you've got should be fine.

But maybe I'll make you SSB box squat at Jakked on Sunday anyway lol.
 
So, change of plans:

Hyde texted me this morning and informed me that the meet is full. So I'll be continuing with classic chimp, I think. I may change up some exercises in case I decide to do that strongman comp in august or September at Jakked, will still train for general strength but will focus a bit more on building up specific strengths for those events (mainly thinking conventional dead and overhead strength here).
 
So what time are you guys going to be at Jakked next Sunday? We are going to Detroit Friday night/Saturday morning at 2am and staying the night for USS Nationals, so depending on the time we could possibly come thru and train with you goons.
 
Hyde said:
So what time are you guys going to be at Jakked next Sunday? We are going to Detroit Friday night/Saturday morning at 2am and staying the night for USS Nationals, so depending on the time we could possibly come thru and train with you goons.
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What time would you be able to make it?
 
Jakked closes at 1 on Sundays, but the strongman team is usually there a bit later and they wouldnt care if we stayed until they left.
 
jswain34 said:
Jakked closes at 1 on Sundays, but the strongman team is usually there a bit later and they wouldnt care if we stayed until they left.
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That is how MGG was. They "close" at 12, but Eric even told us that they were gonna be there all day so we didn't need to worry about it.

Whatever time you guys can make just let me know. I can probably make near anything work. I plan to return my car at O'hare after we train so that I don't have to try to do it before.
 
Classic Chimp week 5 day 1 (days rearranged this week)

•Deadlift (conventional)
135/225/275/315/
365x5 (loose belt)
405x5 (latched)
[email protected]/7/7/7/7
*feet shoulder to just outside shoulder width, spread knees push hips through upper back back* felt great during ramp sets, almost as good as last year in Project Momentum. I was getting that glute wedge off the floor and all the way through the lift like I need to. But I kind of lost it on my working sets. Step in the right direction at least.

•~15" rack pull
315x5
365x5
405x5x3
First set comp style. Second and 3rd sets narrow stance with toes angled outward. 15" is likely my absolute weakest ROM in a conventional pull. My positioning is ****.

•bb pin row:
135x5
185x5
225x5x3

•NG PU
X8/8/8

1/2 kneeling pallof w/ monster mini between sets of pin rows and pull ups:
5 sets of 2s out 1 in x12

•facepull (udhd grip - hands on outside of rope facing medially) (3x12)
20x12
25x12x2

Notes:
1. Gonna alternate weeks between rack pulls and deficit dead w/ 2 ct pause mid shin

2. Changed my schedule around some due to not knowing whether ill be able to lift between wednesday and Sunday when I meet up with Jim and Hyde. Will hit bench tomorrow then if I'm able to lift later in the week ill hit my second upper session to save squats for Sunday. Then will pick up with my normal rotation next week.


Also, I was thinking about that Jakked strongman show and i think it might be the same weekend as one if my buddy's wedding. So i may not be able to do that either.
 
Let me know what time you guys can make it. It's about 3.5 hours of drive time for me. I figure I'll leave around 6AM and be out there around 930. If you guys both can't do that I can swing out there later as well without any issues. 930 is probably the earliest I can make it.
 
Classic chimp w5d2

•comp bp (pinky on ring)
45/95/135/185/215/245x5
[email protected]/8/8/8/8

•2 board press (no leg drive)
245x5@6
255x5@7/7

•inc bench (close grip - pointer on edge)
95/135x5
[email protected]/7/7

•2 way delt raise
20x15x2
15x15

Ss/

•ohd tri ext
120x15x3

•HS RD fly
80x30
80x25-15s-> x5
 
jimbuick said:
Let me know what time you guys can make it. It's about 3.5 hours of drive time for me. I figure I'll leave around 6AM and be out there around 930. If you guys both can't do that I can swing out there later as well without any issues. 930 is probably the earliest I can make it.
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It really all depends on when i get back from New Hampshire, if I get back Saturday i plan on driving straight to my gfs and it's only about a half hour drive from her house so i can really be there any time. Even if i have to leave from my house i can get there in 2 hrs max as long as there isnt traffic.
 
She moved her Sunday morning work shift to 5pm I believe, but it's several hours from Jakked to home so 9:30am is probably what we need. Not sure what time we'll have to cut out yet, I'd assume by 12:30-1 tops.
 
This is the link to the late August show - Jessica talked to Dave this morning and 5 guys are signed up already and 10 is max:

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Hyde said:
She moved her Sunday morning work shift to 5pm I believe, but it's several hours from Jakked to home so 9:30am is probably what we need. Not sure what time we'll have to cut out yet, I'd assume by 12:30-1 tops.
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That should be fine. If traffic is bad I might be a little later, but shouldn't be much. My training sessions usually last around 90 minutes so it shouldn't be an issue for you guys. Should even have time to grab some food. I have to return my rental car out at O'hare at 2 so I can't hang out too long either.
 
Hyde said:
This is the link to the late August show - Jessica talked to Dave this morning and 5 guys are signed up already and 10 is max:

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I dont wanna cut to 231 man.
 
jimbuick said:
That should be fine. If traffic is bad I might be a little later, but shouldn't be much. My training sessions usually last around 90 minutes so it shouldn't be an issue for you guys. Should even have time to grab some food. I have to return my rental car out at O'hare at 2 so I can't hang out too long either.
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I'm not sure we can make it. We are leaving at 2am Friday for Detroit so we won't be sleeping that night really and will be up decently late after Nationals Saturday, so I don't think she's up to try to leave at 5:30 to get to Jakked in time to train. I'll update if something changes but I don't think we are coming unfortunately.
 
Hyde said:
I'm not sure we can make it. We are leaving at 2am Friday for Detroit so we won't be sleeping that night really and will be up decently late after Nationals Saturday, so I don't think she's up to try to leave at 5:30 to get to Jakked in time to train. I'll update if something changes but I don't think we are coming unfortunately.
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Pusc.

Well, let me know man. Would've been nice to get a big squat session in with both of you guys. Hopefully Jared doesn't back out now too.
 
jimbuick said:
Pusc.

Well, let me know man. Would've been nice to get a big squat session in with both of you guys. Hopefully Jared doesn't back out now too.
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As long as I get home from New Hampshire by Saturday night I'll be there man.
 
Hyde said:
Yeah that is a ways off. She is doing that show for sure, and the Jakked one is 4 days before we go to the Olympia so I will probably skip that. But maybe I can come watch it if you do it.
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I'll let ya know. Still have to see when my friends wedding is, I keep forgetting to look at the invitation.
 
jswain34 said:
As long as I get home from New Hampshire by Saturday night I'll be there man.
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That sounds questionable. Is MGG closer to you or farther? If we aren't doing strongman stuff we might want to go there. I think I remember seeing 3 monos out there and the crew that was squatting only used 1. They also have the mondo leg press and belt squat there and I'm not sure if Jakked does.
 
I think theres a good chance of it happening. And Id truthfully rather go to jakked, MGG is up north and Id have to drive through Chicago to get there. I try to avoid that as much as possible. To get to jakked i stay south of the city on I-80.

Jakked does have a different than standard leg press (although I've never heard of a mondo lp), 2 monos, GHR, all the bars (except Duffalo, but they have Buffalo) and plates and heavy ass dumbells you could ever want, bands, chains, a plethora of strongman equipment, but no belt squat.

I could go to MGG if you want to, its just a bit more of a pain to get to whether I leave from my or my girlfriend's house.
 
jswain34 said:
I think theres a good chance of it happening. And Id truthfully rather go to jakked, MGG is up north and Id have to drive through Chicago to get there. I try to avoid that as much as possible. To get to jakked i stay south of the city on I-80.

Jakked does have a different than standard leg press (although I've never heard of a mondo lp), 2 monos, GHR, all the bars (except Duffalo, but they have Buffalo) and plates and heavy ass dumbells you could ever want, bands, chains, a plethora of strongman equipment, but no belt squat.

I could go to MGG if you want to, its just a bit more of a pain to get to whether I leave from my or my girlfriend's house.
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Doesn't matter to me, I just wasn't sure if it would be easier. Mondo is the massive Elitefts leg press lol.
 
Hey Jim, im making the trip to Buffalo, NY today and plan on making the remainder of the trip tomorrow. Shouldnt have an issue making it to Jakked at ~930 Sun. Part of me wants to go to MGG for the belt squat but its an 90 mins from my gfs and I'm supposed to hang with her for a few hrs after we train so Id prefer to just go to jakked (which is like 30 mins).
 
jswain34 said:
Hey Jim, im making the trip to Buffalo, NY today and plan on making the remainder of the trip tomorrow. Shouldnt have an issue making it to Jakked at ~930 Sun. Part of me wants to go to MGG for the belt squat but its an 90 mins from my gfs and I'm supposed to hang with her for a few hrs after we train so Id prefer to just go to jakked (which is like 30 mins).
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Sweet. We should just go to Jakked. They are both around the same distance so it doesn't make a difference to me.
 
We are going to bring our gear just in case, but as I'm assuming we won't see you I hope you guys have a blast
 
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