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Jswain's training log for powerlifting

I found I was the same way on deads too! Now my hips may raise a little bit, but the glutes are fully engaged and it makes a major difference for me.
 
Chad used 6 heavy bands for his glute bridges

So last week when my hammy started yanking/hurting on deadlift day, I hit up the bikini-machine single leg glute press for like 10x10 to move blood safely right after. This week did 5x10/leg on it as an accessory and dammit if I didn't actually love it. Does everything the legpress does it felt but my knees don't ache and it's single leg work. Will run it 2 more weeks and report back if I become a believer
 
jswain34 said:
Pulls were "better". Watched the Duffin cue video again and after seeing Hafthor's video of him pulling on IG I decided to try and start with my hips lower. Even if my hips end up in the same place when the bar breaks the ground it seems to help me recruit my glutes better and create the lever at my hips instead of my lower back. There was 1 rep at 365 where i popped the bar off the ground with my wedge. Good signs, today was a step forward. Now I just need to take another step forward next week.
Click to expand...

you're just a hamstring dominant puller...hips low for most achieves a better load...as long as they rise and move forward instead of drifting back prior to the bar breaking the floor, there's no reason to overthink anything else.

I'm weakest off the floor, but confident I can lock out anything that reaches knee height.

I've played with different foot stances more than anything else...I use to angle both feet out for better use of my glutes...led to being faster off the floor, but weaker at lockout...watching Rubish and Gibbs videos, I eventually changed to toes straightforward, which led to slower off the floor but quick through lockout...recently I read a few different articles that mentioned keeping your left foot pointing straight and only angling your right foot slightly out...it's slowly leading to a best of both worlds scenario for me recently, as Deads have never felt better.
 
Hyde said:
Chad used 6 heavy bands for his glute bridges

So last week when my hammy started yanking/hurting on deadlift day, I hit up the bikini-machine single leg glute press for like 10x10 to move blood safely right after. This week did 5x10/leg on it as an accessory and dammit if I didn't actually love it. Does everything the legpress does it felt but my knees don't ache and it's single leg work. Will run it 2 more weeks and report back if I become a believer
Click to expand...

We have one of these machines at my new gym, definitely not a bikini machine once you load it up!!!! Hits the hams and glutes in a pretty awesome way. Heck that just made me realize a place I can use it in my training.
 
Hyde said:
Chad used 6 heavy bands for his glute bridges

So last week when my hammy started yanking/hurting on deadlift day, I hit up the bikini-machine single leg glute press for like 10x10 to move blood safely right after. This week did 5x10/leg on it as an accessory and dammit if I didn't actually love it. Does everything the legpress does it felt but my knees don't ache and it's single leg work. Will run it 2 more weeks and report back if I become a believer
Click to expand...

Honestly, I needed more of a load, i just couldnt figure out how to attach all the bands to the pins and still be able to get the pins into place lol. When i was taking the bands off i was a jackass and the band snapped the pin back and it busted me in the shin. Hurt like a mfer for a few minutes lol.

Now you have a hammy issue? Jeezus man...we gonna have to start calling you tin man ?! GET HEALTHY DAMMIT!

Yomo said:
you're just a hamstring dominant puller...hips low for most achieves a better load...as long as they rise and move forward instead of drifting back prior to the bar breaking the floor, there's no reason to overthink anything else.

I'm weakest off the floor, but confident I can lock out anything that reaches knee height.

I've played with different foot stances more than anything else...I use to angle both feet out for better use of my glutes...led to being faster off the floor, but weaker at lockout...watching Rubish and Gibbs videos, I eventually changed to toes straightforward, which led to slower off the floor but quick through lockout...recently I read a few different articles that mentioned keeping your left foot pointing straight and only angling your right foot slightly out...it's slowly leading to a best of both worlds scenario for me recently, as Deads have never felt better.
Click to expand...

You are 100% correct in saying im a hammy dominant puller. Always been that way and always will be. Leverages have me made to be that way and it'll probably never change. I keep both my feet essentially straight forward, minimally angled out, ive played around with angle before and it never really seems to get me anywhere.
 
Cycle 2 Week 7 day 1

•high bar squat - 2 ct pause, +doubled mini around knees
45/95/135/225/275x5 beltless
315x3 belt
[email protected]/9/8.5/8.5
Probably a high bar pause pr trip at any rpe

Low bar 2 ct paused - cant help it
365x3@5-6

•fronts (olys)
185/225/265x3
295x3
315x3@9 bar started rolling forward off my shoulders
[email protected]
Belt from last warmup through last working set

•Zercher squats (4x6) (belt less) (1-2 ct pause)
135x8
185x6
205x6x3
15s hold at top on last set

•cable iso row
120x10x2
130x10x3

Ss/

•plank
x2

And

•side plank
x2 each side x30s 2

•facepull
30x15x2
 
Cycle 2 week 7 day 2

•comp bp (ring on ring) (1st and last rep paused)
Self lift offs

45/95/135/185/215x5
245/280x3
[email protected]
335x3@9
[email protected]
315x3@8
[email protected]

Pretty sure the 335x3@9 is a PR and I know for certain that 315x3x5 would have been a x3x5 pr so im still counting it since i did 335 one of the sets.

•OG sling shot
355x3x2

•iso lateral incline press (x8x3) (they were repairing the flooring in front of the dumbbell rack so db incline bench was a no go)
90x8
115x8x3

•lateral raise
20x10x3

Ss/

•bent over rear delt fly
20x12x3

Notes:
Best bench day ive had in a long time. Felt tight, leg drive was there, things were clicking.
 
Yomo said:
crazy solid work...hope the trend continues!
Click to expand...

Thanks man, you and me both. Hoping for a decent triple on deads today. Not expecting a PR by any means though. Still have a ways to go before i start PRing conv pulls again.
 
Good luck with that solid triple! Don't push it too hard, inch your way up once getting heavy, but you already know this!
 
C2 week 7 day 3

Bw - 243

•conv deadlift
135/225/275/315x5
365x3x2
405x1
445x3@9
445x3@8
[email protected]
[email protected]
445x3@8 -> the last rep of this set popped off the ground with my wedge, im so not used to this happening that it honestly surprises me and kind of throws off the rest of the lift. I know this is a good thing (the wedge), if I could just get it down and do it consistently id be back in business.

To match my old 1rm (575) in terms of e1rm i wouldve needed 510x3@9, so as you can tell I am far off from that #.

•pause pulls off floor (trying to work on feeling that wedge) with RDL eccentric
315x5x3 1 set doh, 2 sets weak mixed
Meh. Not the best. Last set was the best.

•Snatch grip SLDL
225x8x2 mainly just to get a nice active stretch in the hammy.

•banded glute bridge
Heavy+avg+light x10x3

Ss/

•NG pull ups
Bw x 10, 8, 9

And that was enough for me today. Things I felt were worth noting are a above. I have doubles either a week or two after the deload (next week). If I feel good and my form feels solid I'll push it a bit, not all the way, but a bit. Lol.

Here's how I set up the bands for the bridges:
Invalid Link Removed
 
Brilliant set up with the bands for your bridges, man. Check your IG for a
Banded glute medius activation I've been using and am a HUGE fan of.
 
It was really the only way I could think of to get them to work. Unlatching the first pin is a tad nerve racking with all that band tension behind it though. But i decided to be smart today and didnt let it fly off and bust me in the shin :).

Saw that, thanks man. I planned on going in the morning to make up the abs i didnt do today and get some hip/lower back soft tissue work in, so ill give them a go tomorrow. You feel they work better than clams?
 
They do. I get better activation/warm up with them. I dumbed down my "warm ups" and this is one that made the team lol
 
For a lack of knowing what to call it, I'm just gonna call this a "GPP day"

•shoulder Ws (hands supinated)
Light band x15x3

Ss/

•glute med strengthening drill that Tyga showed me on IG
Hip circle x10x3 per leg

WOW dude. You werent kidding. This is golden. My left is much weaker/inactive than my right, coincidence that thats where a lot (all?) of my issues are? Probably not.

•spiderman stretch
105 seconds per side

•lower back lax ball work (+45 lb plate over abdomen on top of where the lax ball is)

1. Leg kicks: 3 sets of 15

2. Banded Figure 4: 2 minutes per leg
Really targeting the left QL when placing the lax ball on the left. The right side i kind of just went wherever it seemed tender.

•tall kneeling anti-extension pallof (3 sets)
30x(5/2)x10
45x(5/2)x10x2

•half kneeling anti-rotation pallof (2 sets) (20/5)
50x(20/5)x3x2
 
Awesome. Glad that's working for you bro! Same problem here, weak/inactive right glute medius and coincidentally my right SI is where my issues lie.

 
Sooo, strained my hamstring again. This time my left one. No where near as bad as the last time with my right. I can walk normally and it really only bugs me when i run at like 80+%. Im pretty sure i deadlifted and did hammy supplementals the day before both if these strains, so I should probably take that into account going forward. Maybe try to wait til Fridays to pull.
 
Whenever I would deadlift or squat I was/am much more prone to a tweak in the recovery period after, 100%.

Things are coming back around, slowly! Squat 355x8 w the soft belt yesterday. Just gotta take it smart and steady and we'll get there. Sorry about your hammy brother.
 
C2w7 d4

•Axle Op
60x6
80x6
110x6
130x6
150x6
170xx6
180x6+ -> x9

Ss/

•swede PAs
4 sets

•Kaz press (5x8)
50x8
110x8
140x8x3
150x8

Ss/

•standing FB bar curl
60x10x3
60x8x2

•SA grenade ball tri extension (5x15)
40x15x4
50x12 -> drop 40x6 -> drop 20x6

Ss/

•incline zottman curl (5 sets)
20x10
20x12x4

Hit Jakked with one of my buddies from college. Some of the guys from the PL team were pulling and man do I miss that environment. Even though I didnt train with the team, I still miss the energy and intensity in the room.
 
Hyde said:
Whenever I would deadlift or squat I was/am much more prone to a tweak in the recovery period after, 100%.

Things are coming back around, slowly! Squat 355x8 w the soft belt yesterday. Just gotta take it smart and steady and we'll get there. Sorry about your hammy brother.
Click to expand...

I definitely think that is playing into it. Not as young and/or limber as I once was. I used to go hard on legs the same day as baseball practice and never once had a hamstring issue. Guess its time to adapt.

Preach! Lol. Yah, we'll get there. I know you will, but stay smart. Ill TRY to do the same

Yomo said:
damn, hot garbaj bro...any access to body tempering?
Click to expand...

Probably could have gotten tempered today but they charge 20$ for it and I was short on time. I considered it but those two things kind of swayed me not to pull the trigger.
 
Come by my gym any time and I'll temper you for free lol. We have a 126 log, a 212 log, a 147 cdb and boomstick. With those implements you can get any amount of pressure wherever.

I like to have this 280 guy sit on the CDB on my hammies. 430lbs of steady spread out compression breaks up anything.
 
tyga tyga said:
Awesome. Glad that's working for you bro! Same problem here, weak/inactive right glute medius and coincidentally my right SI is where my issues lie.

Click to expand...

What’s this strengthening exercise?
 
Hyde said:
Come by my gym any time and I'll temper you for free lol. We have a 126 log, a 212 log, a 147 cdb and boomstick. With those implements you can get any amount of pressure wherever.

I like to have this 280 guy sit on the CDB on my hammies. 430lbs of steady spread out compression breaks up anything.
Click to expand...

Lol damn. That should do the trick! If that doesnt i dont know what the hell will lol!
 
jswain34 said:
Probably could have gotten tempered today but they charge 20$ for it and I was short on time. I considered it but those two things kind of swayed me not to pull the trigger.
Click to expand...

I would at the very least, floss that sucker.

Hyde said:
Come by my gym any time and I'll temper you for free lol. We have a 126 log, a 212 log, a 147 cdb and boomstick. With those implements you can get any amount of pressure wherever.

I like to have this 280 guy sit on the CDB on my hammies. 430lbs of steady spread out compression breaks up anything.
Click to expand...


sounds like Heaven....
 
C2w8d1

Deload

My gym bag is in my car at my GFs in IL until thursday so today was all belt less, shoeless, whateverless.

•high bar 2 ct pause squat
45/95/135/185/225x5
265x3x3

•front squat (tempo - 3111)
185x3x3

•BSS (goblet)
50x10x2

•HS Iso high pull down/row
90x12x3

Been fighting a URI type thing for about a week now + bronchitis for the last 48 hours or so and really wasn't feeling it today. Even after 4 puffs of my inhaler it was still tough to get a full, deep breath of air to brace. That + the fact it was a deload anyway I just kind of threw some stuff together, kept it short, and left.
 
Hyde said:
If heaven were full of sweaty guys making d!ck jokes all morning lol
Click to expand...

Maybe it is!!! Maybe it is.... We can only hope!
 
C2w8d2

Mini deload

•comp bench (x3x5)
45/95/135/185/215x5
245x3
275x3x3

Decided to only do 3 sets vs the prescribed 5.

•cgbp 2ct pause spoto at 1" (x3x3)
225x3x3

Ss/

•cable lateral raise (lean to side) (3x10)
20x10x3

•HS iso-lateral inc press (3x10)
90x10x3

Ss/

•cable rear delt fly (5x12)
15x12x5

•Rope pushdowns (3x12)
130x12x3

Ss/

•band pull aparts
x20x3

Had a little extra time
•rope cable hammer curl
90x15

•high rope row
60x15

•cable curl (supinated)
Reverse 21 set w/ 90lb
 
Cycle 2 Week 8 day 3

At Jakked

Deadlift - conv
135x5
135 x5 vs doubled minis -> guy on the team said they were about 55lbs per side during their bench workout earlier this week so ill say its around there.
225x5 + bands
315x5 + bands
365x3x3 + bands
- Bands
365x3
405x3

Sumo 2.75" block pulls
315x3
365x3
405x3x3

Jakked custom Standing NG pulldown (5x8)
Warm ups
165x8x5

Ss/

GHR (4x12)
Monster mini x12 x ||||
Last set of 12 I dropped the band thinking i was gonna do a little mechanical drop set. Got 2, hams were fried.

Rogue Cambered bar zercher carries (80 ft runs - 40 ft each way)
85x1
135x1
175x1
195x3

Seated facepulls (4x12)
70x12x2
90x12x2
 
C2 week 9 day 1

Did upper today since my hammies are still a little sore from Saturday.

•comp bp (ring on ring) (target: x3x5@7) (first and last paused)
45/95/135/185/225x5
255x3
280x3
[email protected]/7.5/8/7.5/7.5

Took me til set 4 to get a decent leg drive. I lost it after the first set. Move to doubles for the next 2 weeks. Might try for a max double in 2 weeks if everything goes according to plan.

•1" 1-2 count spoto cgbp
225x3@5?
265x3@7/7/7

•HS iso-lateral incline press (3x8)
+ bow tie - thinking i can use this as almost an occlusion wrap with some pec iso work. In theory i think it should work....
70x8
115x8x3

•cable lateral raise (3x10)
20x10x3

Ss/

•cable bent over rear delt fly (5x12)
20x12x2
15x12x3

Ss/

•bent over ohd rope tri ext
110x15
130x12x2

•rolling tri ext into NG press
35 lb x 12 RTEs -> x8 press
 
These last couple sessions were looking mean homie!

Glad the hammies are letting you get some great work in it seems
 
Cycle 2 week 9 day 2

•high bar 2ct pause squat (shoeless)
45/95/135/185/225x5
265x5
305x3 +belt
345x3@7/7/8/8

Low bar 2ct: 345x3@5

•front squat (olys) (belted)
225x3
255x3
285x3@7/8/8

•zercher squat - 1 ct pause
Belt less
135x8
185x6
205x6x4@6-8

•cable iso row (5x10)
130x10x5

•facepull
30x15x2

Decent day. Starting to miss low bar. I think once I can handle 405 for a paused double or triple I'll move back to low bar for a bit. Shouldnt be too far off. Zerchers torched my thoracic extensors today, that's easily one of my weakest areas from all the sitting hunched over a computer at a desk that is too small for me I have done at work over the last 1-2 years. Plus it hits my weak anterior core and i feel my glutes working well in them - I cant see myself taking them out for a while given they address 3 of my weakest areas.
 
Hyde said:
These last couple sessions were looking mean homie!

Glad the hammies are letting you get some great work in it seems
Click to expand...

Thanks man. Yup, I played softball Thursday without even feeling like either of them were tight or fragile at all. So it seems I just need to avoid pulling or hitting hammies the day before. They haven't bugged my while training at all since i recovered from that first strain either.
 
jswain34 said:
Thanks man. Yup, I played softball Thursday without even feeling like either of them were tight or fragile at all. So it seems I just need to avoid pulling or hitting hammies the day before. They haven't bugged my while training at all since i recovered from that first strain either.
Click to expand...

That's great to hear!!!!
 
Back was a little tender when I woke up this morning. L5-S1 area. So i went and did (part of) the super D low back protocol (hangs) and the stomps from his post squat day. I did them in the family barn so I couldnt quite do everything since I didnt have the power rack to glide my feet against or to press against for some of the hang protocol or have anything to latch the band around for the kicks and wishbones in the "day after squat" protocol. Either way, the back feels wayyy better, basically 100% actually. If it tightens up again ill go back out and repeat.
 
jswain34 said:
Back was a little tender when I woke up this morning. L5-S1 area. So i went and did (part of) the super D low back protocol (hangs) and the stomps from his post squat day. I did them in the family barn so I couldnt quite do everything since I didnt have the power rack to glide my feet against or to press against for some of the hang protocol or have anything to latch the band around for the kicks and wishbones in the "day after squat" protocol. Either way, the back feels wayyy better, basically 100% actually. If it tightens up again ill go back out and repeat.
Click to expand...

Do you have a link to this Super D Low back protocol or maybe a video you can refer me too?

I woke up this morning with the bottom of my erectors misfiring, almost felt like a back pump. Basically like the feeling you get when you put a 9 volt battery on your tongue. So something to loosen up the lower back tonight sounds awesome especially since I will be training lower body.
 
Here ya go man:

Invalid Link Removed

^low back protocol. I was only able to do the butterfly kisses, stripper poles, with a modified QL release and superhero pose. This protocol is awesome pre workout as it also aligns your pelvis some, works on posterior pelvic tilting, glute firing, and just general pelvic control. For reference: I do 10 reps of 5 second holds on the butterfly kisses, 10 each direction on the stripper poles, 20 each side on the QL, and 5 reps of 5 second tenses on the superhero.

Invalid Link Removed

^day after squat routine just since i had it pulled up on my phone.
 
jswain34 said:
Here ya go man:

Invalid Link Removed

^low back protocol. I was only able to do the butterfly kisses, stripper poles, with a modified QL release and superhero pose. This protocol is awesome pre workout as it also aligns your pelvis some, works on posterior pelvic tilting, glute firing, and just general pelvic control. For reference: I do 10 reps of 5 second holds on the butterfly kisses, 10 each direction on the stripper poles, 20 each side on the QL, and 5 reps of 5 second tenses on the superhero.

Invalid Link Removed

^day after squat routine just since i had it pulled up on my phone.
Click to expand...

Thanks, I just added those to my Watch Later list. At first glance it looks like I will need some relatively substantial bands for a lot that right?
 
MrKleen73 said:
Thanks, I just added those to my Watch Later list. At first glance it looks like I will need some relatively substantial bands for a lot that right?
Click to expand...

Yah, for the hangs I use a heavy and a light band. I used to be able to get away with just a heavy when I was like 215-220. For the post squat routine a light is plenty suitable for us for the wishbones and kicks but I use an avg for the stomps.
 
C2 w9 day 3

•OP
45/75/95x5
120/140x3
160x8
180x6
190x3+ ->[email protected], if I would've hit one more it woulda been an absolute grinder.
[email protected]

•Kaz Press (5x8)
Plate weight only
50x8
90x8
140x8x5

Ss/

•Swede band pull aparts (5x15)
Monster mini x15x5

•DB Hammer curl (5x8)
30x8x5

Ss/

•SA modular rope pushdowns (5x12)
20x12x2
15x12x3

•hercules curl
40x12x2

•reverse crunch
3x10

Ss/

•band pull apart
Light gym band x25x3
 
jswain34 said:
C2 w9 day 3

•OP
45/75/95x5
120/140x3
160x8
180x6
190x3+ ->[email protected], if I would've hit one more it woulda been an absolute grinder.
[email protected]

•Kaz Press (5x8)
Plate weight only
50x8
90x8
140x8x5

Ss/

•Swede band pull aparts (5x15)
Monster mini x15x5

•DB Hammer curl (5x8)
30x8x5

Ss/

•SA modular rope pushdowns (5x12)
20x12x2
15x12x3

•hercules curl
40x12x2

•reverse crunch
3x10

Ss/

•band pull apart
Light gym band x25x3
Click to expand...

Nice single on the OHP after that tough triple!
 
MrKleen73 said:
Nice single on the OHP after that tough triple!
Click to expand...

Thanks Kleen!

So, on another note. No deadlifts today. I had an awkward "slide" into home plate last night because the catcher was blocking the plate where I basically just fell directly on my right knee. There was some pain initially and the swelling started during the hour break between our first and second games. I was able to play the second game with really only slight discomfort but I was able to run, jump, had full ROM, etc. When I got home it swelled up more, I did try to ice it with this tiny ass ice pack at my gfs house but once it melted I just went to bed. This morning its more swollen, more painful mainly with knee flexion and walking down stairs but not necessarily up. So im going to see the chiro I used to work for to see what he thinks about it. Most of the discomfort is probably just from the swelling because the pain really is just like a soreness/tightness so I dont think its anything crazy personally but I wanna see what he thinks. Worst case scenario is probably a lateral meniscal tear.

I really regret not lowering the shoulder on that catcher.
 
jswain34 said:
I really regret not lowering the shoulder on that catcher.
Click to expand...

Was gonna ask this very question...with your size, I woulda circled 3rd hotter than Ricky Bobby after a 'yo momma' joke!

...now you know, I love my momma very much.


Edit: I butchered the movie references...haha...blame it on lack of sleep.
 
Yomo said:
Was gonna ask this very question...with your size, I woulda circled 3rd hotter than Ricky Bobby after a 'yo momma' joke!

...now you know, I love my momma very much.
Click to expand...

Haha. Yah man, It wasnt even a very close play which pisses me off even more. There was no reason for him to be standing there. I thought about sliding into him and trucking him both while I was running down the line but I was like "nah, come on man, its slow pitch softball". But, yah, I should have.
 
Good news is doc says he doesnt think there is any obvious meniscal or structural damage. Thinks most of the discomfort is just from the swelling, like I had thought. He did a little bit of graston on the lateral knee right where the swelling was (not pleasant) and then we stimmed it for 20 minutes from the distal vastus lateralis tracking over the lateral joint line to the lateral tibial plateau area. The discomfort is improved some and I just went to walgreens and picked up a compression sleeve. If i didnt have plans this afternoon/evening id probably try to go do some sort of leg work but its not gonna work out. Ill give it today and tomorrow and try something Sunday hopefully, Monday if not.
 
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