Jswain's training log for powerlifting

[Yomo]

Eh, i dont think so. I get a pulling sensation in the area with neck flexion so its more likely to be one of the paraspinals.

What I did yesterday wasnt hindered by it at all, but I did have to change some exercises around or remove them altogether to avoid pissing it off (eg: deads, comp press, etc).

gotcha...you never mentioned its association with neck flexion...

I've dealt with both floating rib and intercostal strain...the intercostal strain was far more complicated...especially when you consider the erector spinae and their various insertion points in correlation to your ribs...

hope you continue to get it worked out...

 

[jswain34]

Week 8 day 3

•seated op
45/75/95x12
110x12
120x10
130x8
155x3

•dips
Bwx15
Bwx10

•JM press
45x10
95x10x3

Ss/

•cross body hammer curl
30x15x2
30x8-4-3 rest pause

•reverse preacher curl
65x12x2

•hercules curl (x12x3)
50x12
50x9 -> 40x3
40x9

•tri rope ext
80x15
90x15x2

 

[jswain34]

W9 day 1

Bw: 239 - havent been under 240 in at least a year.

•conv dead
[email protected]

•Sumo
455x3@6

•pin rows
185x3
225x3x3

Ss/

•band pull throughs
Blue band x10x3

•NG dead hang pull ups
x6 +3 w/ blue band
x6 + 3 " "
x5

•Nordic HS curls (x10x3)
+Mm x10x3

Ss/

•facepulls (x20x3)
30x20x3

•rope crunch (x15x2
110x15x2

Not the best week. Cues weren't executed quite as well as two weeks ago. Reps were a little harder than they were supposed to be. But i deadlifted without any pain so thats a good sign.

 

[jswain34]

Week 9 day 2

•comp bp
45/95/1135/185/215x5
255x3
[email protected]/7.5/9/8/8

•2 board
[email protected]
285x3@8
285x5@8

•cg inc press
45x10
95x5
135x5
185x3@6
215x3@9
205x3x2@7/7

•lateral raise
Light band x12x3

Ss/

•bent over db rear delt fly
15x15x3

•ohd tri ext
100x15x3

Meh. Alright day. Strength was a little down again. Still not really making any bench progress.

 

[jswain34]

Week 9 day 3

Wanted to give my back another week at least so I did fronts instead today. I may not back squat "heavy" for a while...given the fact that I probably wont do another meet for 3+ years I dont really see the necessity to do so. There are plenty of other ways to squat and unless you are a powerlifter there is really no need to if there are other compound moves you use as a base for your lower body strength progression. Just my opinion on the topic, everyone is welcomed to their own. I'll probably just try to build my front squat for a while.

•front squat (naked knees, flats)
45/95/135/185/225x5
260x3
290x3
[email protected]
285x3@7
Gonna go back to olys for fronts i think. I feel like I get better rebound out of the hole and, as you would expect, I get better explosiveness out of my quads.

•RFESS (x8x3)
60x8x3 per leg

And

•Landmine Rev Lunge (2x12)

Yahhh fk that. My legs were cashed and I was extremely close to yakking after 3 sets of each.

Ss/

•Unil contra-laterally loaded SLDL (5x12 planned, only made it through 3)
90x12 per leg
80x12x2 per leg

•Seated iso cable row (1ct pause)
100x15x3

Dont think I ate enough before this session. That and im out of shape, that superset tore me up. Was supposed to do the first 3 sets of Unil SLDLs with the 3 sets of RFESS and then the final 2 with the 2 sets of landmine lunges. Never made it past the first 3 sets.

One of my buddies from HS is having his bachelor party tonight, so theres a 95% chance ill be in no condition to lift tomorrow. Im gonna try to get a session in Saturday morning before the gf and I take a weekend night trip up to Michigan with some friends.

 

[jswain34]

Week 10 day 1

•Conv Dead
135/225/275/315x5
365x3
405x2
445x2
475x2x2@8/8.5
455x2x3@7/7.5/8

•NG PUs
x8, 7, 8

Ss/

•rope pull throughs
120x15x3

•Seated hamstring curls
100 x i didnt count, enough for some lactic acid buildup and a pump.

•seated facepull
90x8x2

•standing facepull w/ udhd grip
30x15x3

M
Notes:

Right piriformis was very tight today. Was hindering my extension power on the right leg a tad. Not a bad session, continuing to try to work on the new cues. Definitely a work in progress still. Ive kind of been slacking on leg accessories. In a bit of a training lull tbh. So if i get in and get my main work done then whatever else is just kind of what i feel like doing. I understand it isnt ideal, but at least it's something.

Weekend was a blast with my girlfriend and our friends. Drank a bunch of good beer, had some good laughs, even ate country fried steak at Denny's at 2am sunday morning. Lol.

 

[MrKleen73]

You know it was a good night of drinking when you end up with a country fried steak at 2:00AM!!! I go to IHOP for mine though!!!!

 

[jswain34]

You know it was a good night of drinking when you end up with a country fried steak at 2:00AM!!! I go to IHOP for mine though!!!!

I would have preferred IHOP as well, but dennys was across the parking lot from our hotel so it was just meant to be on that particular occasion

 

[MrKleen73]

I would have preferred IHOP as well, but dennys was across the parking lot from our hotel so it was just meant to be on that particular occasion

Yeah, Denny's is the only other acceptable chain... Waffle house just doesn't cut it!

 

[jswain34]

Week 10 day 2

•comp BP
45/95/135/185/215x5
245x3
275x2
295x2@7
[email protected]
295x2x3@8/7.5/8

•2 board press
295x2x3@8/8/8

•2 way delt raise
15x 12 lateral / 15 rear

One of the guys I talk to at the gym sometimes came in after my first set of board press and it was literally impossible for me to get anything else done with the time allotment i had set our for the gym since I work overnight tonight. He was feeling quite social. I even said to him twice "okay im gonna try to finish up" and he still wouldn't stop talking to me lol.

 

[MrKleen73]

Week 10 day 2

•comp BP
45/95/135/185/215x5
245x3
275x2
295x2@7
[email protected]
295x2x3@8/7.5/8

•2 board press
295x2x3@8/8/8

•2 way delt raise
15x 12 lateral / 15 rear

One of the guys I talk to at the gym sometimes came in after my first set of board press and it was literally impossible for me to get anything else done with the time allotment i had set our for the gym since I work overnight tonight. He was feeling quite social. I even said to him twice "okay im gonna try to finish up" and he still wouldn't stop talking to me lol.

Yeah those really talkative guys often do not get subtle cues that others pick up on when someone is trying to politely end a conversation.

 

[jswain34]

Yeah those really talkative guys often do not get subtle cues that others pick up on when someone is trying to politely end a conversation.

Lol...yah, you aint lying there. I even walked away at one point . I feel kinda bad doing it but I also dont like wasting gym time.

 

[jswain34]

•Front squat (olys, sleeves)
45/95/135/185x5 belt less
(+ loose belt)
225x5
(+ latched)
265x2
295x2@8
@8

Had a mild pinching sensation in my left L4-L5 area the first set and it was a tad worse the second set so i called it for the heavy sets at 2 sets and initially dropped the weight for some paused fronts, but then I realized what time it was and realized I had to leave in 15 minutes (i overslept my alarm so didnt have much time). Just got in as many reps as I could.

High bar 2 ct pause @8 amrap (determined by TECHNICAL failure)
225x15
2 min rest
225x10 with doubled monster mini around knees

Notes:
Didnt give myself ample time again. High rep high bar pauses are kind of fun. Im pretty ****ty at them too so maybe ill include them as my main squat accessory for a while with fronts continuing as my main movement. I know i said no "heavy" back squats, but im going to keep the weight lower and reps higher so id say this falls outside of the limitation i set.

 

[MrKleen73]

•Front squat (olys, sleeves)
45/95/135/185x5 belt less
(+ loose belt)
225x5
(+ latched)
265x2
295x2@8
@8

Had a mild pinching sensation in my left L4-L5 area the first set and it was a tad worse the second set so i called it for the heavy sets at 2 sets and initially dropped the weight for some paused fronts, but then I realized what time it was and realized I had to leave in 15 minutes (i overslept my alarm so didnt have much time). Just got in as many reps as I could.

High bar 2 ct pause @8 amrap (determined by TECHNICAL failure)
225x15
2 min rest
225x10 with doubled monster mini around knees

Notes:
Didnt give myself ample time again. High rep high bar pauses are kind of fun. Im pretty ****ty at them too so maybe ill include them as my main squat accessory for a while with fronts continuing as my main movement. I know i said no "heavy" back squats, but im going to keep the weight lower and reps higher so id say this falls outside of the limitation i set.

I wonder if a safety squat bar might help by changing the pull on the ribs to a different angle with arm and shoulder placement being so different.

 

[jswain34]

I wonder if a safety squat bar might help by changing the pull on the ribs to a different angle with arm and shoulder placement being so different.

Unfortunately, i dont have access to a SSB. Today's pinching was also down in my usual l4-l5 area, not a reaggravation of that rib/lower thoracic issue i had a couple weeks ago. With that being said, if i had access to a ssb id use that thing almost exclusively.

 

[MrKleen73]

Unfortunately, i dont have access to a SSB. Today's pinching was also down in my usual l4-l5 area, not a reaggravation of that rib/lower thoracic issue i had a couple weeks ago. With that being said, if i had access to a ssb id use that thing almost exclusively.

Oh, sorry didn't snap that it was the Lumbar this time.

Yes, I have started squatting more with mine. When I start pushing with straight bar my shoulders get to where they start hurting during bench press and also when sprinting or running from the hammering the elbows back to create drive. I decided I will just squat with it and if and or when I decide to do another meet I will start working the High or Low Bar stance for specificity.

Black Widow is supposed to make a pretty good one for a lot cheaper than Elite or Rogue stuff.

 

[jimbuick]

Edge Fitness makes one too. They usually do a Black Friday sale on it.

 

[jimbuick]

Invalid Link Removed

 

[RegisterJr]

Invalid Link Removed

That's a pretty good price

 

[jimbuick]

That's a pretty good price

He would probably come down a little more on it too.


How far are you from Tampa, Reg?

 

[RegisterJr]

He would probably come down a little more on it too.


How far are you from Tampa, Reg?

3.5-4+ hours. What's going on down there?

 

[jimbuick]

3.5-4+ hours. What's going on down there?

It just has a pretty good market for used gym equipment. Is there any equipment you would like for your home gym if you could find it for a good enough price?

I typically cruise the market across the U.S. for stuff that I'm looking for, so I could let you know if anything pops up in FL.

I know there is a guy who was selling the U.S. made York plates like I have out in Tampa not too long ago. I tried to get him to ship to me, but be was being a real PITA lol.

 

[RegisterJr]

It just has a pretty good market for used gym equipment. Is there any equipment you would like for your home gym if you could find it for a good enough price?

I typically cruise the market across the U.S. for stuff that I'm looking for, so I could let you know if anything pops up in FL.

I know there is a guy who was selling the U.S. made York plates like I have out in Tampa not too long ago. I tried to get him to ship to me, but be was being a real PITA lol.

I really need good benches, flat and incline to put in the rack. I'll probably get the titan flat here soon. Then I'll want more plates. I know a guy that will sell me 225 of barbell standard plates here soon.

 

[RegisterJr]

Just ordered...

 

[jimbuick]

I really need good benches, flat and incline to put in the rack. I'll probably get the titan flat here soon. Then I'll want more plates. I know a guy that will sell me 225 of barbell standard plates here soon.

For a bench, I really like the one I got from Edge. It is a 12" pad and is competition height (~17"). Goes flat, two inclines, and vertical. Price isn't bad for a new bench and it has gripper vinyl so you don't slide around.

It may be more than you are intending, but I would seriously consider saving up and ordering one from him and then you won't need multiple benches.

The market for plates is good in Florida. Most resellers look like they ask for something in the 60-70 cent range for quality plates.

I would avoid the CAP stuff, personally. I can keep an eye out for quality olympic plates if you want. The CAP plates are super inaccurate and the cast holes almost always have burrs that will tear up the barbell.

Shoot me a PM with what kind of stuff you would want and what your budget would be and I'll send any ads I find your way.

 

[RegisterJr]

For a bench, I really like the one I got from Edge. It is a 12" pad and is competition height (~17"). Goes flat to incline. Price isn't bad for a new bench and it has gripper vinyl so you don't slide around.

It may be more than you are intending, but I would seriously consider saving up and ordering one from him and then you won't need multiple benches.

The market for plates is good in Florida. Most resellers look like they ask for something in the 60-70 cent range for quality plates.

I would avoid the CAP stuff, personally. I can keep an eye out for quality olympic plates if you want. The CAP plates are super inaccurate and the cast holes almost always have burrs that will tear up the barbell.

Shoot me a PM with what kind of stuff you would want and what your budget would be and I'll send any ads I find your way.

I see all the CAP stuff and I'm not interested at all.

I'll do that, thanks

 

[jswain34]

Been on a weekend fishing trip with my buddy. Thats a hell of a deal, Jim, especially with him offering delivery (would meet me half way). I just dont have the spare cash for it right now. Ive had a summer full of planned weekend trips and it has drained my "spare" cash (i use the word "spare" very, very lightly). I would consider throwing it on my cc but don't think I really want to do that either. Maybe another deal will come up some day. Ill try to remember to check out Black Widow and Edge periodically.

 

[jimbuick]

Been on a weekend fishing trip with my buddy. Thats a hell of a deal, Jim, especially with him offering delivery (would meet me half way). I just dont have the spare cash for it right now. Ive had a summer full of planned weekend trips and it has drained my "spare" cash (i use the word "spare" very, very lightly). I would consider throwing it on my cc but don't think I really want to do that either. Maybe another deal will come up some day. Ill try to remember to check out Black Widow and Edge periodically.

Edge takes PayPal credit which is 0% interest if you pay it off inside of 6 months. I'd look at them on Black Friday if you are interested in any specialty bars. I think he did a sale on all of them last black friday. BWTG probably does one too.


Deals on this stuff pop up all the time, honestly. Especially in the NE where you will be moving to.

Hell, there is a dude in Buffalo selling Ivanko plates at $0.69/lb.

 

[Hyde]

I have been using the ssb exclusively lately since I don't need to compsquat atm and it's a pretty great break for the minute.

 

[MrKleen73]

I have been using the ssb exclusively lately since I don't need to compsquat atm and it's a pretty great break for the minute.

This, going back to SSB for squats to help save shoulders for pressing.

 

[jswain34]

Edge takes PayPal credit which is 0% interest if you pay it off inside of 6 months. I'd look at them on Black Friday if you are interested in any specialty bars. I think he did a sale on all of them last black friday. BWTG probably does one too.


Deals on this stuff pop up all the time, honestly. Especially in the NE where you will be moving to.

Hell, there is a dude in Buffalo selling Ivanko plates at $0.69/lb.

Ill check em out on Black Friday. Either that or I'll just stick to fronts or high bars, squats dont really bother my shoulders and never really have so i dont really feel the need to jump on board with only using the SSB yet. But, either way, im sure whatever gym i end up finding up at school wont have the best equipment so I may end up having to pick up a bar anyhow.

I have been using the ssb exclusively lately since I don't need to compsquat atm and it's a pretty great break for the minute.

Yeah, its always cool to just mix it up to keep things fresh. Plus we all know doing **** that is hard and you suck at is an easy way to get stronger. Hope youre doing well and the body is healing up, man.

This, going back to SSB for squats to help save shoulders for pressing.

Like I alluded to above, my shoulders dont seem to get beat up from squats as I've always had pretty good shoulder mobility and health. But that still doesnt mean using the SSB proactively instead of when/if i do run into an issue would be a bad idea.

 

[jswain34]

Classic chimp week 11 day 1

•comp bp
Wanted to hit a max double today, was supposed to do 5 sets of 2 @9 rpe so i sort of improv'd.

Work up
315x2@8
335x2@10
~9% load drop
305x2@9
[email protected]/8.5

•2 board press
[email protected]
300x3@9

•inc cgbp (pointer on edge)
Work up
185x2
205x2
225x2
245x1, fail second. It drifted out in front of me during the pause. Think i would have had it had i not lost the groove.

•lateral raise
Band x12 x2

Ss/

•rear delt fly
15x15x2

•half kneeling tri rope extension
90x15
100x15

Ss/

•half kneeling straight bar cable chops low to high (2-3 ct eccentric)
45x10x2

•HS rear delt fly
80x30
80x15--15s--x15

Notes:
* Decent day. Would have liked 345-350 for a double but it obviously wasnt there. Felt like another positioning/technique issue on my right. I need to take videos of my left and right arms on two separate benches to see what the difference is positioning wise between the two, because I think that is actually what causes my sticking point on the right.

 

[jswain34]

Week 11 day 2

•Fronts (olys, sleeves)
Felt like working up to another heavy double today, I again was supposed to do 5 sets of 2 at 9 so i sort of followed a similar plan as yesterday.
45/95/135/185x5
225x3
265x3
295x2@7?
[email protected]
325x2@9
295x2@8
295x2@9 1-2ct pause just cuz i felt like it when i got to the hole of the first rep.

•2-3 ct pause high bars w/ doubled monster mini (2x AMRAP @ 9 based on technical failure)
255x10x3

•SG rdl
135/185x10
225x10x3

•seated iso cable row
110x15x2

•45 deg inc bench db shrug
65x15
55x15

Ss/

•ab rollout
x10x3

No back pain today so that was cool. Spent some time working with my little bro on his hip hinge during snatch grip deads so those took a tad longer than usual.

 

[Hyde]

Glad to see you smashing squats without pain

 

[jswain34]

Week 11 day 3

Bw: 242.6 w/ shoes. 240.2 w/o
OP
45/95/125/155x5
185x2
205x2@10
135x10x3

Ss/ sets of 10 with cross body hammer curls
35x15, 12, 12

•dips
Bw x 15, 12

Ss/

•swede pull aparts
X15x3

•JM Press
95x10x3

Ss/

•hercules curl
50x12x3

•half kneeling high to low cable chop
x10x3

Not much to say about today other than I want to be stronger overhead.

 

[jswain34]

Week 11 day 4

Worked up to 495x2@9 on conv pulls today. Thought i could hit it easier so i tried it again. It was about the same so i got pissed and backed down to hit 455, which was just as hard as 495 so i quit deadlifting from the floor. Then tried to do 455 on rack pulls and couldnt do that for **** either so i said **** it and just did some pull ups and left. Warm up sets felt good up through 405. Anything over 80% and something is just off anymore.

Week 12 is a deload.

 

[MrKleen73]

Week 11 day 4

Worked up to 495x2@9 on conv pulls today. Thought i could hit it easier so i tried it again. It was about the same so i got pissed and backed down to hit 455, which was just as hard as 495 so i quit deadlifting from the floor. Then tried to do 455 on rack pulls and couldnt do that for **** either so i said **** it and just did some pull ups and left. Warm up sets felt good up through 405. Anything over 80% and something is just off anymore.

Week 12 is a deload.

Sounds like as far as your dead lift goes anyway that it is definitely time for that deload.

 

[jswain34]

Week 12 day 1 - classic chimp

•larsen bench
285x1x3@6-7

•feet up spoto
275x1x3@6

•feet up t&g rest pause (pointer on ring, max legal)
185x20 -10s-> x4 -10s-> x2

•Arnold press
50x10x2

Ss/

•swede pull aparts
Monster mini x12x3

•Lateral raise
15x15x2

•v bar pushdowns
2x12
1x10

•SA sup grip tricep extension
30x12x2

 

[jswain34]

Week 12 day 2 lower deload

5 pause squat singles at 315. 3 high bar sets and 2 low bar.

5x 10 single leg contralateral rdl

Ss/

5x12 single leg leg press

Got off work at 7 am and didn't really feel like doing **** today so i just kinda did whatever I wanted then left. As you can tell, it wasn't much. Got a decent sweat going though.

 

[MrKleen73]

Week 12 day 2 lower deload

5 pause squat singles at 315. 3 high bar sets and 2 low bar.

5x 10 single leg contralateral rdl

Ss/

5x12 single leg leg press

Got off work at 7 am and didn't really feel like doing **** today so i just kinda did whatever I wanted then left. As you can tell, it wasn't much. Got a decent sweat going though.

Sounds like you got just what you needed out of it.

 

[Hyde]

What's your weight been? My deadlift has felt off from the floor for a bit and there isn't one in the show next Saturday so I literally have not been deadlifting lol. My back is still barely keeping up with sandbag, heavy farmers and stone work as it is.

 

[jswain34]

What's your weight been? My deadlift has felt off from the floor for a bit and there isn't one in the show next Saturday so I literally have not been deadlifting lol. My back is still barely keeping up with sandbag, heavy farmers and stone work as it is.

Up until 2 weeks ago I had been hovering around 242 +\- 2 lbs either way depending on the day. Weight was 247 when I walked into the gym this afternoon, after some food this morning plus some extra water im probably carrying from beer and salty, sometimes fried food that ive been eating the last 2 weekends.

In that case there is really no need to pound yourself into the ground (and probably frustrating yourself like I have been) pulling from the floor. Have the stones gotten any better from our last convo a few weeks ago? Good luck at the show bud, let me know how it goes.

 

[jswain34]

Classic chimp cycle 2 week 1 day 1

•comp bp (pinky on ring) (150s rest)
45/95/135/185x5
215x3
240x8x5@6/6.5/7.5/10
225x8@9

Ss/

•swede pull a-part
x12x5

And

•Inverted row
x10x3

•cgbp (pointer on edge)
185x8@5
215x8@8
215x6@10

•inc db bp
80x8x3

•2 way delt raise
Lateral / rear
20x10 / 20x12x2
15x15x2 / 15x12

Just realized I forgot tri rope extensions. Oops. Glad to be back in the gym, i took the last 2 days of the deload off last week as I went on a little weekend trip to Kelly's Island, OH with the girlfriend, my best friend and his girlfriend, and another couple. We had a great time, but did drink in excess so not too great for training an or health overall lol. Got asked to be the best man in my buddies wedding, he gave me a custom made SOG knife with my nickname engraved in it and two cigars so that was mighty nice of him. On a training related note, as you can see I've decided to run through the classic chimp again. I dont feel like figuring out something new to run and i kind of like the upper push / lower + upper pull setup. I haven't completely settled on the incline db work, my right shoulder seems to get irritated with it. Might just do WGBP as the goal is to use that slot for an exercise to place some more load on the pecs.

 

[jswain34]

CC c2w1d2

•front squat (x8x5)
95/135/165

195x8@6
225x8x4@6/6/7.5/8.5

The last 2 sets I lost my "comfortable" rack position and was choking myself the last few reps so I think that was the major contribution to the rpe increase.

•2 ct pause high bar squat + mm around knees
+ belted
245x8x3@6/6.5/7.5

•SG RDL
Belt less
135/225x8
275x8x3

•ab rollout (3 sets)
x10x3

•HS standing leg calf raise (3 ct ecc)
120x15x2

•Seated cable iso row (3x15) (prob grip)
120x15
110x15


•facepull with full ext rot at retraction (2x15)
20x20x2

Was initially planning on supersetting the rollouts with the seated row but a guy was taking forever (talking minutes between sets) on the one cable station I can do them on so I just moved the rollouts in front of them, then stood around for 5 mins, then decided to do calf raises, then stood around for another 5 minutes, then the station opened up. Nothing exciting to report. But I will note that I absolutely suck at rep squatting.

 

[tyga tyga]

I need to work on wrist/fore arm mobility lol my front rack suuuucccks.

Did you have some pretty good progression with the last training cycle of CC? (I may have missed your update on the lbs of increase you had ~ sorry if I did lol)

I was thinking of switching to something new but I may keep riding the classic RTS train.. idk.

 

[jswain34]

I need to work on wrist/fore arm mobility lol my front rack suuuucccks.

Did you have some pretty good progression with the last training cycle of CC? (I may have missed your update on the lbs of increase you had ~ sorry if I did lol)

I was thinking of switching to something new but I may keep riding the classic RTS train.. idk.

Guess i didn't mention, I was already in the cross-arm front rack (i think I struggle getting into a good front rack because of my tight lats and triceps but my forearm flexors definitely play their part too).

Honestly, I'm not entirely sure lol. I just like the way the program is laid out and the straight sets were/are hard for me, so I figured I'd just keep doing it until it gets easier to get through all of the straight sets.

 

[MrKleen73]

CC c2w1d2

•front squat (x8x5)
95/135/165

195x8@6
225x8x4@6/6/7.5/8.5

The last 2 sets I lost my "comfortable" rack position and was choking myself the last few reps so I think that was the major contribution to the rpe increase.

•2 ct pause high bar squat + mm around knees
+ belted
245x8x3@6/6.5/7.5

•SG RDL
Belt less
135/225x8
275x8x3

•ab rollout (3 sets)
x10x3

•HS standing leg calf raise (3 ct ecc)
120x15x2

•Seated cable iso row (3x15) (prob grip)
120x15
110x15


•facepull with full ext rot at retraction (2x15)
20x20x2

Was initially planning on supersetting the rollouts with the seated row but a guy was taking forever (talking minutes between sets) on the one cable station I can do them on so I just moved the rollouts in front of them, then stood around for 5 mins, then decided to do calf raises, then stood around for another 5 minutes, then the station opened up. Nothing exciting to report. But I will note that I absolutely suck at rep squatting.

When guys do that I just work in with them. They don't really have a choice every single gym membership contract says to let people work in with you. If they douche out no need for a fight I just tell management and I don't have that problem with them again...

Guess i didn't mention, I was already in the cross-arm front rack (i think I struggle getting into a good front rack because of my tight lats and triceps but my forearm flexors definitely play their part too).

Honestly, I'm not entirely sure lol. I just like the way the program is laid out and the straight sets were/are hard for me, so I figured I'd just keep doing it until it gets easier to get through all of the straight sets.

Have you tried rolling out your lats as part of your warm up for Front Squats? Down regulate them a bit so they are not fighting you getting into position. If them being tight is a part of the issue that could go a long way toward getting you into a good rack position. Also for me when I was having a really hard time with front squats I found out that my hand postion was actually too wide and that created extra tightness in my elbows and triceps. Now I put my hands straight forward grab the bar then step under the bar into the rack position. When in proper position you only need 2 fingers on the bar for each hand. You are just trying to keep it from rolling forward if you accidentally lean forward. You shouldn't be trying to hold it in place, the rise of your front delt should pretty much do that for you. When you do the cross arm position with internal rotation your delts don't hold the bar in place because the front delts are facing in at that point. So you have to hold the bar when doing it that way. When doing lighter weights on front squats you should be able to leg go of the bar with your arms out in front of you and do a front squat without the bar moving if you are in position.

You may already know all of that since you have been in the game for a while but if so maybe someone else can get something out of it.

 

[jswain34]

When guys do that I just work in with them. They don't really have a choice every single gym membership contract says to let people work in with you. If they douche out no need for a fight I just tell management and I don't have that problem with them again...


Have you tried rolling out your lats as part of your warm up for Front Squats? Down regulate them a bit so they are not fighting you getting into position. If them being tight is a part of the issue that could go a long way toward getting you into a good rack position. Also for me when I was having a really hard time with front squats I found out that my hand postion was actually too wide and that created extra tightness in my elbows and triceps. Now I put my hands straight forward grab the bar then step under the bar into the rack position. When in proper position you only need 2 fingers on the bar for each hand. You are just trying to keep it from rolling forward if you accidentally lean forward. You shouldn't be trying to hold it in place, the rise of your front delt should pretty much do that for you. When you do the cross arm position with internal rotation your delts don't hold the bar in place because the front delts are facing in at that point. So you have to hold the bar when doing it that way. When doing lighter weights on front squats you should be able to leg go of the bar with your arms out in front of you and do a front squat without the bar moving if you are in position.

You may already know all of that since you have been in the game for a while but if so maybe someone else can get something out of it.

I like the kid, so thats why I just kind of let him be. He does have a habit of doing annoying exercises is inconvenient places for far too long, but whatever. Last time he did like 20 sets of shrugs in the power rack when i was trying to squat. Its good for me to exercise some patience now and again.

I have tried that. I used to foam roll and then do a banded lat stretch that I looked up, it worked well but something still felt "off" about the true front rack grip for me. I started cross arming a few weeks ago and it was helping me not fold forward, so I kind of kept with it. Maybe ill give the foam rolling and stretch thing another whirl and see if i cant figure something out. And since you mentioned it, I actively did have my arms extended out through my 135 sets, thats kind of how I figure out bar placement, like you mentioned . Thanks for the complete, helpful, and well thought out response, Kleen (per usual for you).

 

[MrKleen73]

I like the kid, so thats why I just kind of let him be. He does have a habit of doing annoying exercises is inconvenient places for far too long, but whatever. Last time he did like 20 sets of shrugs in the power rack when i was trying to squat. Its good for me to exercise some patience now and again.

I have tried that. I used to foam roll and then do a banded lat stretch that I looked up, it worked well but something still felt "off" about the true front rack grip for me. I started cross arming a few weeks ago and it was helping me not fold forward, so I kind of kept with it. Maybe ill give the foam rolling and stretch thing another whirl and see if i cant figure something out. And since you mentioned it, I actively did have my arms extended out through my 135 sets, thats kind of how I figure out bar placement, like you mentioned . Thanks for the complete, helpful, and well thought out response, Kleen (per usual for you).

You are welcome, and yeah shrugs in the power rack definitely keep you from working in with squats. Patience is important too, but I definitely read the situation. We had an older guy who did all these circuits early in the morning and he would have a towel on 5 machines and would actually come up and tell you while he wasn't doing a set that you needed to get off the machine it had his towel on it. He got upset with me because I told him he could only hold it while he was on it and I could used it in between sets that he showed up to use it every 5 minutes and I would be done by his 2nd set. He got all puffed up and actually went and told the guy at the front that I was stealing his machines.... When the guy came up and I pointed out his 5 different towels on different machines he was trying to hold. The guy from the gym looked at him and shook his head, then told him he can not hold machines when he is not using them. He argued that he was and that's why the towels were on there. So the guy had to explain to him that using them meant being there on it and that I was allowed to do a set between any of his sets it was in the contract.

Interestingly enough, the guy and I ended up being friends once it was all said and done. I told him look man I don't have a problem using the machine then putting it back in the configuration you had it so you can just walk up and get on it but I also need to use them. He ended up apologizing and we spoke and even spotted one another frequently after that.

 

[jswain34]

CC C2w1d3

•strict Op
45/65/85/110x5
135x8
155x8
165x8+ -> [email protected]~226

Ss/

•Inverted row
x10x4

•Dips
Bw (244 w/ shoes)x2xAMRAP - 1: x15, 15, 15

•Inc db curl
25x12x4

Ss/

•1/2 kneeling rope pushdown
110x12x4

Only did about half of the overall tricep and bicep volume i was supposed to, not worried about it. Didnt feel like doing anymore curls. Going to use an 8/6/3 5/3/1 template for a while, I've tried it once before and dont really remember how I responded to it but i like the rep range it has you work in so im gonna go with it again. Forgot today, but i plan on throwing in some heavy push presses at the end of my strict sets.