Jswain's training log for powerlifting

Week 9 day 4

I set myself a timer for an hour and when I had 10 mins left I stopped squatting and did rows. I want to start adding in density goals for the sake of time but am still trying to figure out how I want to do it.

•Off the rack trap bar pulls (work up to [email protected], 2 down sets x1-2 ...ended up having to deviate from this a bit).
135/225x5
+triangled average band (1 side of band)
225/275/315x5
365x3
405x3
455xF - had to wrap the band around the top of the 25 instead of the bar. I held it about 2" off the ground for a second or 2 then put it down.
425x0.5....band snapped on the left side half way up. At this point I just got annoyed.
(Took other nonsnapped band off)
455x15@8

•Hatfield squats
30/80/120/170/210/260
+ belt
300x8
All with a doubled monster mini around my knees until this next set
340x8@7 reached the 50 min mark.

•Unil Cable row (standing, hand angle about 60 degrees with 90 being vertical)
60 s rest between sets (both arms = 1 set)
120x12x3
110x12
100x12

Notes:
Gonna have to figure out something to do for deads. I really like what I'm getting out of the traps right now but it isnt doing me any good if I cant do anything over 405 with bands. I could always just shoot for rep PRs for a while but i like waving down to heavy sets over the course of a training cycle and I dont really have a way to do that as of now (at least that i have thought of yet).

Im almost to the point of spending money on the rogue trap bar but I dont know if i want to commit to that.
 
Hyde said:
Can you go to the lower handles on it to make it harder?
Click to expand...

Yeah, i just dont think it will make that significant of a difference but I guess the only way to find out is to try it. I may actually have more pop off the floor from the bottom handles though, where the top handles has me starting from is usually right around my weak point. But yah, it seems like the easiest/most straight forward thing to try next.
 
Can you loop the bands through the high handles once there facing the floor? (if you pull from the lows)
 
tyga tyga said:
Can you loop the bands through the high handles once there facing the floor? (if you pull from the lows)
Click to expand...

Good idea there. At least it will probably prevent them from snapping.

Hyde said:
Oh man I get 40lbs out of the high handles I bet!
Click to expand...

I think this kind of depends on where your weak point in the lift is but its definitely worth a test run.
 
W10 day 1

Pretty ****ty bench day today. Just felt damn heavy. Gonna chalk it up to low cals yesterday - not by design. Just got caught studying and forgot to eat.

Bw 231 today

•Comp bp (pinky on ring) (77.5x4x3-5)
45/95/135/185/215x5
245x4
[email protected]/6.5/8/8

Ss/
Band row to ext rot: x15x6

•pin press 1" off chest
295x3x2@8/8.5

Ss/

•ab roll out
2x10

•lateral raise
27.5x10x2
25x10

Ss/

•Batman/Swede row (1-2 ct hold)
50x12x3

•Perfect Pushup Myo rep set
Neutral grip, just outside shoulder width
+45lb plate x18 activation
x4
x3@F
drop plate Bwx3@F

•chin up myorep
x8 activation
x4
x2@F

•ohd tri extension (rope)
120x12
 
I suppose y'all are right. It just felt heavier than it what I felt it should have. I lost rep speed quick after the first 2 reps. But, work was done so it was a positive day.
 
W10d2

Felt like switching it up from my standard work up to a set of 5 @9 today.

•SSB tempo (21x1) squat
Scheme: 55% of last week's e1rm x3x12 starting each set at X:20 (ie after my last warmup set i started my time and my first work set was at 1 minute and 20 seconds, 2nd set started @ 2m20s, etc).
30/80/120/160x5
190x3x12 -> worked out to getting 30-40 seconds of rest between each set.

Ss/

Band pull aparts x15x5

•RDL
worked up to 275x8x3

Ss/

Mcgill curl ups
x8 for 3 sets (1 set is 16 curl ups)

•barbell glute bridge
170x12x4 -> 90s rest between sets

•seated iso row
120 per arm x10x3

It was fun to switch the squats up some today. I may begin to alternate weeks between working up to the heavy 5 then waving these "dynamic style" workouts down in sets on alternating weeks.

Ex:
Week 1 - work up to x5@9
Week 2 - 55%x3x12 (based on week 1 e1rm) emom
Week 3 - same as week 1
Week 4 - 65%x3x8 60s rest
Week 5 - same as week 1
Week 6 - 75x3x5 75 seconds rest

Then restart. It'll let me still get some quality squatting in, hopefully keep me pain free, and let me continue to groove the pattern with less overall stress on my joints/lower back. Secondarily It'll also will hopefully improve my conditioning some with the short rests, which i could definitely use in my opinion. I need to stop switching **** up so often and give something time to take hold, but im just kinda experimenting and doing whatever I can to stay consistent at this point I guess.
 
Cube method - Rep/Heavy/Speed tends to work for almost everyone because almost everyone can recover on that. If your recoverability is better than that it’s kinda suboptimal, but rotating those efforts definitely keeps you less beat up.
 
Hyde said:
Cube method - Rep/Heavy/Speed tends to work for almost everyone because almost everyone can recover on that. If your recoverability is better than that it’s kinda suboptimal, but rotating those efforts definitely keeps you less beat up.
Click to expand...

I got that progression straight from CWS' Juggercube. It calls for 6x a week training for the first few weeks. There's just no way in hell thats going to happen right now. I'll check out Cube again...but, I have also, once again, been thinking about trying to figure out a way to go to a full body layout while training the way I like to and without spending too much time in the gym.
 
That’s kind of where I’m going - not saying the actual Cube template is the answer per se, just that a rotation of efforts is a great way to manage recovery.

Chad has Jessica doing 2-3/3 of a squat, pull, and press every session. And a row 3/4 sessions (she trains 4x/wk). That’s how he had all his athletes train. But if you are pulling heavy that day, the squat is gonna be light dynamic prior and pressing after is gonna be reps. And later in the week would be a squat heavier day with only dynamic pulling. Volume on pulls might be RDLs or deficit work to make it even lighter.

But this shifts the strength focus of each day while still getting some pattern practice on other movements with dynamic work while also addressing the need for the repetition method to maintain or build muscle mass. Chad doesn’t really do a true Max Effort method, rather more strength or power rep schemes with occasional circa max days if appropriate.
 
I ideally would love to get back into that type of layout (the CWS layout you mentioned). Im just afraid it is going to eat up too much time. A squat, press, pull, and row will surely eat more than an hour. I do like the setup of the juggercube program, even though it is still more of an upper lower type split which id like to move away from, so i still need to find some time to dig in and try to work something through. As of now I'm trying to learn how to read EKGs and am neck deep in other schoolwork so thats gonna have to continue to sit on the back burner until things calm down. My current program is *good enough* even though not exactly how id like it to be in an ideal world. I miss the days of having the option to spend 2-3 hours in the gym 4 days a week plus another 50-70 min gpp day.
 
I suspect the only way you’re getting close to whole body under 1 hr is:

Warmup+Dynamic Effort (15-20 min) ie Boxsquat
Strength (20-25) ie Trapbar
2 Hyper lifts, alternating between movements ie BB rows and seated DB press (20 min)

You would absolutely have to cut out little stuff unless it was part of the very initial warmup or tucked in during the heavy work and rep work.

You could have a different move per category per effort style even, or rotate them (ie push press for DE, bench for strength, incline for RE or rotate them as well as the general daily effort rotation.

So it’s always:

DE -> Heavy -> RE every day in that order
Squat/Press/Pull every day, rotating for each of the effort styles
3 different lifts per squat/press/pull (ssb, front, lowbar for example) rotated within each slot, or fixed
Back work done in between RE sets either every session, EOS, or 2/3 sessions.
 
I actually like the way that looks. I appreciate it man. What are your thoughts on just using the various days from Cube to make the weeks (eg: dynamic squat day with one of the accessories, rep bench day with one of the accessories, heavy pull day main lift - all from week 1)? So that way I dont have to program my own progression (which I always fail miserably at). Im not entirely sure how thatd work out since the goals for the day are typically just one of the efforts (max, rep, dynamic). But im sure I toyed with it a tad I could put something together. Looks like I have something to distract myself with this weekend when I should be studying for my pulmonary test on Monday :).
 
W10d3

CGBP (half thumb from edge) ([email protected] with 2 sets of 4 rep drops)
45/95/135/165/195x5
225x3
260x3 (up to this point I had my days confused and thought I was going to do 295x3x5 comp presses)
280x7@8
[email protected]/8

Ss/ band pull aparts & row to ext rotation
Didnt count sets but I did around 6 x15 in combination of the two.

•Arnold press
60x8x2
55x8

Ss/

•NG cable low row
170x12x3
Was planning on doing 190x8 afterward but a kid jumped on the station and did alternating unilateral pulldowns and rows with 30lbs for the next half hour so I never got back on it.

•farmers carry
(100lb per hand x30 feet x5) x2

Was trying to burn time until he got done.

•Spider curl
27.5x10x3

Ss/

•kneeling rope pushdowns
130x12x3

Still not done so the sets never got done.

I have been having a damn hard time depressing and locking in my right scap on bench lately. My upper back tightness in the frontal plane ("pull the bar apart") was better today but I still was having a tough time feeling like I wasnt shrugging my right shoulder toward my ear when trying to get set up.
 
jswain34 said:
I actually like the way that looks. I appreciate it man. What are your thoughts on just using the various days from Cube to make the weeks (eg: dynamic squat day with one of the accessories, rep bench day with one of the accessories, heavy pull day main lift - all from week 1)? So that way I dont have to program my own progression (which I always fail miserably at). Im not entirely sure how thatd work out since the goals for the day are typically just one of the efforts (max, rep, dynamic). But im sure I toyed with it a tad I could put something together. Looks like I have something to distract myself with this weekend when I should be studying for my pulmonary test on Monday :).
Click to expand...

Because you are always doing a Heavy effort lift every training day, I’d only use those progressions for that - you will need some basic programming here to keep you from overreaching.

DE does not need to be linearly progressed really; the goal here is to prime the nervous system for increased rate of force production (RFP) to prepare for the strength movement, be thoroughly warmed when you get to the Heavy movement, and to practice the motor pattern of the chosen DE movement. Also consider not overdoing the volume here as this is practice and a primer before the real work.

RE, just pick bodybuilding rep ranges and linearly pull volume over time as weight is increased (ie 3x12, then 3x10, 4x8, etc).

Example:

Bike, Facepulls, BW Split Squat, Mash anything necessary 10 min

DE Pushpress 7-9x3 at 60% 10 min

HE Trapbar 5x3 @ x% 20-25 min

RE SSB Squat or GM 4x8 alt w/ Chins 5x8 20 min

another day could start with Boxsquat, then Bench, then RDLs & Chest-Supported Rows ss Tri extensions. Or dynamic deadlift, squat, then incline bench & bb rows, etc.

But % only for Heavy.
 
Hyde said:
Because you are always doing a Heavy effort lift every training day, I’d only use those progressions for that - you will need some basic programming here to keep you from overreaching.

DE does not need to be linearly progressed really; the goal here is to prime the nervous system for increased rate of force production (RFP) to prepare for the strength movement, be thoroughly warmed when you get to the Heavy movement, and to practice the motor pattern of the chosen DE movement. Also consider not overdoing the volume here as this is practice and a primer before the real work.

RE, just pick bodybuilding rep ranges and linearly pull volume over time as weight is increased (ie 3x12, then 3x10, 4x8, etc).

Example:

Bike, Facepulls, BW Split Squat, Mash anything necessary 10 min

DE Pushpress 7-9x3 at 60% 10 min

HE Trapbar 5x3 @ x% 20-25 min

RE SSB Squat or GM 4x8 alt w/ Chins 5x8 20 min

another day could start with Boxsquat, then Bench, then RDLs & Chest-Supported Rows ss Tri extensions. Or dynamic deadlift, squat, then incline bench & bb rows, etc.

But % only for Heavy.
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I see what you're saying. Makes sense. Im fine with training intuitively regarding the RE as i do that already with my accessory work. Thanks for the input man, it made things a lot simpler than i was trying to make them.
 
jswain34 said:
I see what you're saying. Makes sense. Im fine with training intuitively regarding the RE as i do that already with my accessory work. Thanks for the input man, it made things a lot simpler than i was trying to make them.
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I’m glad you were able to understand those very long-winded posts of mine lol

It really is fairly simple. You do all 3 efforts, follow major movement patterns, & train most of your body every session - the focus of the session changes based on what the heavy movement for the day is.
 
Hyde said:
I’m glad you were able to understand those very long-winded posts of mine lol

It really is fairly simple. You do all 3 efforts, follow major movement patterns, & train most of your body every session - the focus of the session changes based on what the heavy movement for the day is.
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Lol, yah, I gotcha. You say only % on HE, but don't you wanna wave the DE as well? Like for example: 3 week waves

9x3@x%
7x3@x+5%
5x3@x+10%

9x3@x+2.5%
7x3@x+7.5%
5x3@x+12.5%

Or something similar? Ive never really programmed my own dynamic style work so its new to me, it just seems that thats how most programs i have followed that included it have done it. I have come up with a layout of exercises so now really all i need to figure out is the strength progression (and potentially DE progression as well) and to make the spread sheet.
 
Week 10 day 4 - circa max / borderline deload day. Wanted to test out the new trap set up and establish a circa max to base percentages off of for the new program.

•trap bar deads off the rack base (low handles)
135x5
+pro avg bands wrapped around inverted high handles (since pulling from the low handles they are facing down)
225x5
275x5
315x3
365x3
405x1
[email protected]

Invalid Link Removed
^pic of how i had the bands set up. Id like to know what the resistance amount is at the top but it really isnt all that important since itll be staying constant.

•Hatfield squat (narrow, atg)
80/120/170x6
210x10
260x10x2

Ss/

•Standing unilateral cable row (ng)
110x12x5
 
You have to understand that the transfer from DE doesn’t really come from the loading intensity - the transfer comes from the motor pattern practice & serves to provide additional muscle volume, as well as a touch of conditioning.

Waving the weight is okay provided you keep it moving fast & tight, but it’s not really what’s important.
 
Gotcha. Thanks for the help again bud. Im burnt out on school right now so im gonna work on putting an excel sheet together tonight. Ill try to upload it within the next 24 hours or so and would love any type of feedback (from anyone/everyone).
 
Did some research found some DE recommendations on Westside's website.

For the SQ/BP DE percents, I did:

50%
52.5%
55%
60%

+choked pro light on squat and choked monster mini on bench. I have never set up DE with accommodation before so let me know if you think I should adjust those band setups at all. I want to try them out as I have always been curious if theyd help me or not.

8x2 for squats w/ 45 seconds rest
10x2 for bench w/ 45 second rests

Deads is just straight weight
60%
62.5%
65%
70%

9x2 (too many sets?)
45-60 seconds rest

Invalid Link Removed

Bench HE - I only had 8 weeks of Project Momentum to work from so I plan to just do straight sets for the first four weeks.

SQ HE - I took straight from Nuckol's progression in "The Journey"

DL HE - I made based on the RTS predicted e1rm percents vs RPE chart. For example, week 1 I was shooting for 5 reps @7 for the first set so I found that column and selected 79% since that was the corresponding row. It might take a little toying with but 5x5@79% sounded feasible.

The RE is just standard bb rep ranges and I plan to add weight when I can complete all sets with the same weight.

Added rows to superset with the RE work and filled in some extra tri volume from the spillover sets from rows.

Any feedback/comments are welcomed.

Now I really need to go study for my lab practical tomorrow.
 
Squat is fine.

Bench 6-9x3. 8x3 is standard for reference.

Deadlift is always singles, so rest is only 30-45.
 
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I didnt find recommendations on deads so just guessed tbh. But I just looked at a different link I previously didnt see, also from westside, and it does say 6-10x1 for deads after squatting (wont be doing it after squats obviously so not going completely based on their recs but they do those after ME squats so it doesn't really apply here). Like you said before, it's really just to grease the groove and get movement/skill practice.

That same article also recommends 10-12x2 for squats, im gonna start with what I have and work up to that if I find that I have a little extra time during that session.

Also it recommends using 40-50% bar weight + accommodation for bench ...so I'll go ahead and make changes in sets/reps and weight. Since im dropping 10% from the bar do you think I should up the AR to the pro light or doubled MM?

Ive got a week to figure it out so theres time plenty of time for me to iron this stuff out.
 
jswain34 said:
I didnt find recommendations on deads so just guessed tbh. But I just looked at a different link I previously didnt see, also from westside, and it does say 6-10x1 for deads after squatting (wont be doing it after squats obviously so not going completely based on their recs but they do those after ME squats so it doesn't really apply here). Like you said before, it's really just to grease the groove and get movement/skill practice.

That same article also recommends 10-12x2 for squats, im gonna start with what I have and work up to that if I find that I have a little extra time during that session.

Also it recommends using 40-50% bar weight + accommodation for bench ...so I'll go ahead and make changes in sets/reps and weight. Since im dropping 10% from the bar do you think I should up the AR to the pro light or doubled MM?

Ive got a week to figure it out so theres time plenty of time for me to iron this stuff out.
Click to expand...

They actually got better results on DE bench going as light as 30-35% bar weight. Matt Wenning says a 315 bencher should use 115 bar weight and 405 using 135. He and Dave Hoff have used 225 well, for example, being 600 benchers.

Always double the bands on bench. And Monster is too heavy. You should be looking at 135+doubled minis if you want Westside specs.

To give you an idea of how Chad would program Jessica, over 3 weeks her DE Frontsquat would be 145 10x2, then 155 9x2, then 165 8x2 EMOM. No bands, throw the weight on the bar and get it done in 10 minutes. She’s already warm from the dynamic warmup of some triples on snatch grip high pulls and box jumps.
 
Hmm. Interesting. Donno where the hell all of this stuff is on the internet lol i looked all over the place for trustworthy recommendations. Now I dont know whether to listen to the westside article by doris simmons or to wenning.

Checked elitefts and theyre having a 50% off band sale right now so i just bought 2 pro minis, 2 pro micros, a new monster mini, and a pro light mini band. I got 5 bands for 24, then paid 12$ for shipping. Their shipping cost is such bull****.
 
The Westside podcasts Louie says the same stuff about DE as Wenning. Boom just saved you 10 hours of YouTube lol
 
Hyde said:
The Westside podcasts Louie says the same stuff about DE as Wenning. Boom just saved you 10 hours of YouTube lol
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Well fuk it then, 35% it is. You just wanna completely make my next program for me? Lol.

Edit: 135 turned out to be 38% of 355. Thats where I'll start at.
 
4/24 week 10 day 5 - bench test and volume deload

Bw - 232

•comp bp (thumb from edge)
45/95/135/175/210x5
245x3
275x2
305x1
335x1@8
355x1@10 - 5 more lbs and I wouldnt of got it. It significantly slowed down and maybe damn near stopped at my sticking point 2/3 of the way up but I was able to push through it and strongly lock it out after that 1/4"-1"2 zone that always gets me.
225x3x2 -> just wanted to do a little more.

•lateral raise
20x10x2

Ss/

•keiser air resisted cable station tricep extension
As explosive as possible on the concentric, 2 ct on the eccentric. The station tells you your peak power output each rep (updates of you put out more than any of your prior reps) so thats why I made an effort to be explosive - just toying around a bit.
45x10x2

•plank
2x60s

•wide Ng cablw row
150x12x3

Not losing weight anymore after upping my workout day cals.

Today was 10lbs under my best gym bench and 2 lbs over my best comp bench - not terrible for not handling any heavy singles for a good while. I was basing all of my %s for this last training cycle based off of a 355 press, I either lost more than I thought before the training cycle or didnt gain anything. Ive got high hopes for this full body setup, my bench has always responded well to higher frequency.
 
Bench is almost as strong as ever while focusing on school full time and down some belly fat. That’s a win!
 
Hyde said:
Bench is almost as strong as ever while focusing on school full time and down some belly fat. That’s a win!
Click to expand...

Agreed. Id obviously like to make some progress but with how suboptimal training has been I'll definitely take it.

Update:

Just got done playing some bball for a few hours. Havent been to the gym since whenever my bench day was (Wednesday?) and dont plan on going this weekend. I'm going to try and get a walk in both tomorrow and Sunday just to get the blood pumping and maybe do a mini workout both days with just my bands i have laying around. Just some pull aparts, curls, glute bridges, and some core. Maybe 20 mins total and thats it. My goal is to start incorporating some of these mini workouts that i can do at home on my off days from the gym kind of like Jim does every now and again. Westside type mini sessions. I can definitely see the merit in adding them in between my full body days so im really hoping to hold myself accountable with that.
 
jswain34 said:
Agreed. Id obviously like to make some progress but with how suboptimal training has been I'll definitely take it.

Update:

Just got done playing some bball for a few hours. Havent been to the gym since whenever my bench day was (Wednesday?) and dont plan on going this weekend. I'm going to try and get a walk in both tomorrow and Sunday just to get the blood pumping and maybe do a mini workout both days with just my bands i have laying around. Just some pull aparts, curls, glute bridges, and some core. Maybe 20 mins total and thats it. My goal is to start incorporating some of these mini workouts that i can do at home on my off days from the gym kind of like Jim does every now and again. Westside type mini sessions. I can definitely see the merit in adding them in between my full body days so im really hoping to hold myself accountable with that.
Click to expand...

You just need an ER rack in the living room. Get on the Bulgarian daily max plan
 
Hyde said:
You just need an ER rack in the living room. Get on the Bulgarian daily max plan
Click to expand...

I wish. My floor wouldnt make it past a 315 deadlift. When the guy above me does his laundry I swear to god I think the washing machine is going to come falling through my ceiling every time.

jimbuick said:
I always found the "westside thread" on t-nation to be a fairly good resource on conjugate.
Click to expand...

Looked it up earlier...good info. I also found an article on the "extra workouts". I think i should have everything ironed out.
 
Btw, gonna start the new setup tomorrow. I wont be able to lift next weekend (Friday & Saturday for sure, MAYBE Sunday) so I'm just going to go Sunday-Tuesday-Thursday this week. Im going to an OMT (osteopathic manipulative treatment/therapy) course with a focus on the pelvis over the weekend, very excited about it.
 
4/29 Week 1 day 1 - HE: trap bar

DE
SSB box squat (18" - roughly parallel)
30/80x5
+pro lights
80/110/140x5
170x2
190x2x8 (45s rest)

Invalid Link Removed

^band set up. No idea what the AR was at top or on the box but I never fully came off the bands which is what I was shooting for (to keep tension on them the whole time).

HE - 3 min rest b/t work sets
Low Handle trap bar DL vs bands (5x5)
135/225x5
+pro avg wrapped around inverted high handles
225/275/315x5
360x5x5@7/7/7/7/7

RE
Db Floor press (2 ct ecc)
50x12 wu
65x12x3@6/6/7

Ss/

Accessory
Seated, wide pronated grip cable row
120x12x3
140x8x3

Push-up myo set - skipped

Started light on the RE and accessory to give myself room to progress. Overall it took me about 75 mins which I need to shave down. Setting up the box squat & bands took me longer than it will going forward.
 
Speeding the band set up as well as cutting out a couple warmup sets while pushing harder could net you 10 minutes for sure
 
Hyde said:
Speeding the band set up as well as cutting out a couple warmup sets while pushing harder could net you 10 minutes for sure
Click to expand...

Agreed. I took some extra warmups today just because I'd never done the movement with bands before. Was trying to feel em out before the work sets. Ideally id just go 80/120/160-175 depending on the straight weight then start work sets.
 
Forgot to mention, I weighed in at 228 today pre-workout. I really would like to lose a little more subq abdominal fat but im not trying to drop anymore weight than this. Time to start my trusted zig-zag/recomp diet.
 
jswain34 said:
Forgot to mention, I weighed in at 228 today pre-workout. I really would like to lose a little more subq abdominal fat but im not trying to drop anymore weight than this. Time to start my trusted zig-zag/recomp diet.
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I was 231.5 this morning after this weekend
 
Hyde said:
I was 231.5 this morning after this weekend
Click to expand...

Is that up or down for you? I don't remember what your goal is right now so i dont know if its a bad thing cuz its or a bad thing cuz its low lol. Im guessing you were trying to drop a little...so im sure you gained a several lbs with your carb and water load for the comp.
 
W1d2 full body

Warmup
Dynamic
Facepull: 50x20x3
Hammer curl: 20x15x2
Ab rope crunch: 100x20

•Comp bp vs bands (DE)
+ Doubled pro minis
Bar x5
95 x5
135x3x8 - 45 second rest

•Tempo SSB Squat (21X1 tempo) (HE)
Last warmup: 210x5
250x4x4 @7/6/7/7

No tempo: 250x4@5? -> just wanted to see what it was like without the tempo.

•RDL (RE)
135/185/225x12
275x12x3

Ss/

•batman/swede row
55x12x5
 
jswain34 said:
Is that up or down for you? I don't remember what your goal is right now so i dont know if its a bad thing cuz its or a bad thing cuz its low lol. Im guessing you were trying to drop a little...so im sure you gained a several lbs with your carb and water load for the comp.
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Yeah I was down to 225.8 and then loaded Friday and ate free Sat & Sun. I was STILL 231.6 yesterday, but it finally came off this morning down to 227.6. Woof.

Also, what’s the reasoning for tempo on your heavy effort? That’s not ideal for maximal strength development.
 
Hyde said:
Yeah I was down to 225.8 and then loaded Friday and ate free Sat & Sun. I was STILL 231.6 yesterday, but it finally came off this morning down to 227.6. Woof.

Also, what’s the reasoning for tempo on your heavy effort? That’s not ideal for maximal strength development.
Click to expand...

Ah. Id bet youll be back down to the starting weight within a week or so. Hopefully you had some real goodies on your free days Saturday and Sunday. For me a massive burger always sounds delicious after a really taxing training day or meet, etc.

It was just something I had in there (even before this new program this was my main squat) to try and reinforce proper positioning and explosiveness out of the hole since that has always been my week point. I can get out of the hole but fail because I run out of steam about 1/3 up. My back and hips have felt pretty good the past few weeks so I will entertain the idea of dropping the tempos to allow me to up the weight some to really chase that particular stimulus.
 
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