Jswain's training log for powerlifting

W1d3 5/3

Didn't wanna rush my lift tonight before leaving for UNE for the OMM workshop so i got it in before class.

•Conv dead (DE)
Work up
320x1x9 - 30s rest

•Comp BP (plan was for 285x5x5)
46/95/135/185/225x5
255x3
[email protected]
[email protected]
Drop
270x5@9
Cut the bench work here. Just didnt have it. I'm going to readjust the straight weight calculations to be based off of a training max equal to 95% of the 355 I recently hit.

•Hatfield Sq
120/170/210x12
250x12x3

Ss/

•NG cable row
120x15 wu
140x15x4

No obvious reason to me why bench wasnt there today. Ive been a total of 500 cals under maintenance for the last 3 days combined. Sleep has been good. Carbs have been 300, 340 and 200 yesterday on my off day. It is the first time ive lifted fasted in the morning in a long time so maybe that played a role, dunno. Not worried about it.

Edit: to add, when I weighed myself post-workout this is what I saw. Invalid Link Removed

Sub 222. Wtf.
 
Being fasted is a good way to not have it when you need it lol

I’m not hating, but I would encourage to drop the tempo as soon as you feel confident resuming to do so. Gotta be ready for it, but that will be a key for progress ultimately.
 
Hyde said:
Being fasted is a good way to not have it when you need it lol

I’m not hating, but I would encourage to drop the tempo as soon as you feel confident resuming to do so. Gotta be ready for it, but that will be a key for progress ultimately.
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True that. It didnt used to be a problem for me since i had already become adapted to the fasted training but that isnt the case anymore. It was just a one time thing since i just woke up and decided to go to the gym before class. I do need to keep an easily digestible breakfast carb source around for that occasion though. Some of those sugary granola bars or something.

I get what you're saying, I'll make the switch this week. My hips and lower back feel good again so ill go ahead and drop the tempo next session.
 
Had a fantastic time at the OMT workshop this weekend. Gained a lot of knowledge regarding different pelvic/sacral dysfunctions, exam findings useful in diagnosis, and hands on treatment options for them. It was a great experience. I did get home early enough this afternoon to get a lift in.

W2d1

•DE 18" Box squat w/ ssb
Work up
200x2x8 - 45s rest

Vs some pro lights wrapped the same way as last week.

•HE trap bar deads vs bands
135x5
+avg bands
135/225/275x5
325x4
375x4@6/6.5/5/6.5/6

•RE Db Floor press
70x10x3 - 1-2ct eccentric.

Ss/

•seated wide, pronated grip row
130x12
140x8x2

With my warmup the total session time was under 70 minutes which is an improvement from last time and right around where I wanna be.
 
Invalid Link Removed

Ordered this (edit: its the rollflex) off amazon last week. Today is the first night ive had a chance to sit down and see what it was all about. Ive been using it on my forearms for about 20 minutes now and it definitely has freed things up by relieving the tightness i always have. Definitely worth the 20 i spent (had a 40$ gift card from Christmas).

Any idea when or if the new CL pre will hit Vitamin Shoppe, Hyde? I'm planning to use another gift card I have on that.
 
jswain34 said:
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Ordered this off amazon last week. Today is the first night ive had a chance to sit down and see what it was all about. Ive been using it on my forearms for about 20 minutes now and it definitely has freed things up by relieving the tightness i always have. Definitely worth the 20 i spent (had a 40$ gift card from Christmas).

Any idea when or if the new CL pre will hit Vitamin Shoppe, Hyde? I'm planning to use another gift card I have on that.
Click to expand...

I honestly don’t know - NP usually has the cheapest deals. Sent you a PM though!
 
W2d2

Wu:
Dynamic stretching
Facepull: 50x20x3
Hammer curl: 20x15x2
Rope ab crunch: 120x20

•DE BP (thumb from edge)
vs doubled pro minis
135x3x8 - 45s rest

•HE SQ
Started with SSB - ended up saying **** em and switched to low bar.
Ssb - up to [email protected]

Low bar
315x3@5
[email protected]/7/6.5

•RE RDL
185/225/275x10
305x10x3

Ss/

•swede/batman row
60x12
55x12x4

I just got sick of not being able to figure out why the fck the ssb crushes me every time I use it and feels like complete ****. Low bar squats honestly feel the most comfortable for me, im guessing just im anthropometrically built for them more but I dunno. I know thats not the norm for people. With the RE Hatfield squats im doing im still hitting the quads with a hyper movement so im not completely abandoning them. I was aiming to focus on quads some but im not gonna sit here and run myself into a brick wall anymore (what it feels like I am doing with the ssb and or high bar squats).
 
Never used ssb before bit i used to just do high bar and low bar felt really uncomfortable for me. Now its the other way around. I use front squats for the ol quads
 
SSB is a mean bar. I don’t like to use it for more than 4-6 weeks at at a time. It’s hard to progress on.
 
christ83189 said:
Never used ssb before bit i used to just do high bar and low bar felt really uncomfortable for me. Now its the other way around. I use front squats for the ol quads
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Fronts are something I considered, and to be honest the main reason I decided against them was the fact that I didnt want to change shoes in the middle of the session (I front squat in Olys).

Hyde said:
SSB is a mean bar. I don’t like to use it for more than 4-6 weeks at at a time. It’s hard to progress on.
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You aint kidding. I dont get it. No matter what set up i try on the bar or how i try to manipulate the handles it always just feels like ****. I always tried to follow to the idea of "do what you suck at" but this is one area where that mindset just doesnt seem to be helping me.
 
Jessica is in the same boat as you and I’m not really sure it’s worth her time as much as she struggles on it. I can’t do anything super heavy because my form collapses so much.
 
Hyde said:
Jessica is in the same boat as you and I’m not really sure it’s worth her time as much as she struggles on it. I can’t do anything super heavy because my form collapses so much.
Click to expand...

Well, thats reassuring. I know she isnt a pus* so that makes me feel like less of one. I mean its obvious that if you get stronger on that you should get stronger overall given youre strengthening whatever that weak point is but gosh damn it doesnt seem like it is doing you any good when you (ie I) us it.
 
W2d3

Warmup:
Dynamic
Upside down KB goblet squat: 30x10x2
Duffin glute/vmo rock warmup (rock back and forth)
Fp: 50x20x2
Hammer curl: 20x15x2
Rope crunch: 120x20

•DE conv DL
Work up
335x1x9 - 30s rest

•HE comp bench (thumb from edge)
45/95/135/185/215x5
245x3
270x3
295x3x5@7/7.5/8.5/7.5/7.5

On the 2nd rep of the @8 rpe set I hit the safety pin with my right arm and that rep was at a 9.5. I went for another rep and ended up with that one being at an 8-8.5.

•RE Sq - Hatfield Squat
120/170/210/260x10
290x10x3@7/7/7
Sets are starting to get easier cardio wise.

Ss/

•rope tri extension
120x15x2

And

•NG seated cable row
140x15x3 --> was planning on one more set but some girl came over and plopped down on the station when I was in a hatfield squat set. She didnt move the entire time it took me to finish. A guy who was presumably her boyfriend saw me looking over at her wondering if she was gonna do anything and he had that douchy look in his eye where I knew if I went over and he said some stupid **** I was just going to get annoyed or pissed off so I just skipped the set. Didnt feel like dealing with anything stupid tonight.
 
jswain34 said:
W2d3

Warmup:
Dynamic
Upside down KB goblet squat: 30x10x2
Duffin glute/vmo rock warmup (rock back and forth)
Fp: 50x20x2
Hammer curl: 20x15x2
Rope crunch: 120x20

•DE conv DL
Work up
335x1x9 - 30s rest

•HE comp bench (thumb from edge)
45/95/135/185/215x5
245x3
270x3
295x3x5@7/7.5/8.5/7.5/7.5

On the 2nd rep of the @8 rpe set I hit the safety pin with my right arm and that rep was at a 9.5. I went for another rep and ended up with that one being at an 8-8.5.

•RE Sq - Hatfield Squat
120/170/210/260x10
290x10x3@7/7/7
Sets are starting to get easier cardio wise.

Ss/

•rope tri extension
120x15x2

And

•NG seated cable row
140x15x3 --> was planning on one more set but some girl came over and plopped down on the station when I was in a hatfield squat set. She didnt move the entire time it took me to finish. A guy who was presumably her boyfriend saw me looking over at her wondering if she was gonna do anything and he had that douchy look in his eye where I knew if I went over and he said some stupid **** I was just going to get annoyed or pissed off so I just skipped the set. Didnt feel like dealing with anything stupid tonight.
Click to expand...
Ive felt that way last couple weeks as well too much stress it would take the smallest thing to set me off. Luckily im big enough most normal people would think twice about annoying me so i havent done anything dumb lol and i train at 330-4am so i never run into problems there. And my gym is small so even going in there at the busy times theres not usually a whole lot of people there
 
Hyde said:
^ That looks like a strong session
Click to expand...

Preciate it. I upped my cals around 2 weeks ago so whatever negative effects the deficit may have been having should be passed. I need to start building some momentum and at start making some progress again.

christ83189 said:
Ive felt that way last couple weeks as well too much stress it would take the smallest thing to set me off. Luckily im big enough most normal people would think twice about annoying me so i havent done anything dumb lol and i train at 330-4am so i never run into problems there. And my gym is small so even going in there at the busy times theres not usually a whole lot of people there
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Yah, I am sure I would have been fine but I just wasnt in the mood to deal with it. By the time I was finishing up the gym was at peak hours so I understand why she hopped on it. I never really have an issue with people trying to get in the power rack, but the cable stations go like hot cakes as soon as you get off em. I may start trying to go in the mornings again some days to try and avoid people.
 
Played some basketball for cardio today. Currently eating a pizza, sushi on deck. Gonna get day 1 of the training week in tomorrow
 
jswain34 said:
Played some basketball for cardio today. Currently eating a pizza, sushi on deck. Gonna get day 1 of the training week in tomorrow
Click to expand...

Hard to beat sushi and pizza. Chase it with ice cream and donuts and you’ve made some solid gains
 
tyga tyga said:
Hard to beat sushi and pizza. Chase it with ice cream and donuts and you’ve made some solid gains
Click to expand...

I skipped the desert but the pizza and sushi hit the spot well enough. I'm not much of a sweets guy myself, i'd probably rather put down a bag of cheddar & sour cream potato chips than a pint of ice cream. Unless the mix ins are something crunchy and salty, then THATS the perfect combo.

Yomo said:
you're leading by a terrible example............



.....but chinese takeout it is.
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There's a Vietnamese/Cambodian takeout place 2 minutes from my apartment, I get that probably 1-2x a month. I usually go with the Lemongrass beef pad thai with an order of spring rolls or summer rolls. Buttttt...there is a bomb chinese buffet down the road that I plan to hit up next Friday after this term's finals finish up.
 
W3D1

•DE SSB Box Squat (18")
+Vs pro lights
80/120x3
170x2
210x2x8 - 45s rest

•HE Trap bar deads off rack base (low handles)
+Vs pro avg bands wrapped through the high handles facing the ground
Work up
385 + bands x3x5 @6/6/7.5/6/6.5

•RE Db floor press
45x8
75x8x4

Ss/

•Seated wide, pronated grip cable row
130x12x3
150x8x2

Not much to report. Got the work in, deads felt good today - reps were easier than last week's work at 370 base weight.
 
There’s an all you can eat made to order sushi joint of incredible quality for $13 from 11-3 every day but Sunday now near me. Even with tip it’s like 18.50 for what would be at least $40 anywhere. I have been going almost every other week after Saturday’s training! It’s insanely good.

How’s recovery been thus far on this routine?
 
Hyde said:
There’s an all you can eat made to order sushi joint of incredible quality for $13 from 11-3 every day but Sunday now near me. Even with tip it’s like 18.50 for what would be at least $40 anywhere. I have been going almost every other week after Saturday’s training! It’s insanely good.

How’s recovery been thus far on this routine?
Click to expand...

I've never been able to find a good all you can eat sushi shack. The Chinese buffet I alluded to above is like 7.50$ for lunch, I should probably start going more regularly now that I think of the value it has.

Recovery hasn't been an issue whatsoever. The first week I had minor leg DOMS going into day 3 but that's honestly the last time I can remember having DOMS. Recovery wise I think I could handle more, but I'm pretty much capped time more. With that being said i am really enjoying the layout and dont foresee myself changing it very significantly.
 
That’s great to hear. Frequency of stimulation is much better than annihilation! I would say for the natty lifter, but John Meadows just posted a video saying increased frequency really is what let him start growing again in 2012 - and he’s taking a solid cocktail of drugs.

He said for muscle growth, he was already training very intensely and very long with lots of volume, and not growing much. It was the only variable left to try - more frequency with less volume or weight.
 
Hyde said:
There’s an all you can eat made to order sushi joint of incredible quality for $13 from 11-3 every day but Sunday now near me. Even with tip it’s like 18.50 for what would be at least $40 anywhere. I have been going almost every other week after Saturday’s training! It’s insanely good.

How’s recovery been thus far on this routine?
Click to expand...

Dang, color me jelly. I wish we had an AYCE sushi joint here.
 
Hyde said:
That’s great to hear. Frequency of stimulation is much better than annihilation! I would say for the natty lifter, but John Meadows just posted a video saying increased frequency really is what let him start growing again in 2012 - and he’s taking a solid cocktail of drugs.

He said for muscle growth, he was already training very intensely and very long with lots of volume, and not growing much. It was the only variable left to try - more frequency with less volume or weight.
Click to expand...

Frequency treated me well in the gainz department with Tuscherer's stuff so im hoping this follows that trend. Plus I enjoy it more. Instead of being like "I dont feel like doing any of these exercises today" its just "I dont feel like doing this exercise today". Its much easier to push yourself through the one exercise than it is the whole day.
 
W3d2

•DE bench
Vs pro minis
135x3x8 - 45s rest

•HE Low Bar
Work up
365x2x3@7/7.5/7

Programming called for 3-5 sets, I want to ease my way back into things so I stopped at 3.

•RE RDL
185/225/275x8
315x8x4

Ss/

•batman/swede rows (inc bench chest supported db row)
60x12x2
55x12x8
 
5/17

Usual warmup, same weights.

•DE conv dl
350x1x9

•comp bp
[email protected]/9/8/8/8

•RE Hatfields
315x8x4

ss/

•NG cable row
150x15
140x15x3

Bench continues to just feel heavy. A bunch of my class went to get ice cream after our test this morning and I had a massive cone with 3 scoops of moose tracks. Definitely didnt go into this session depleted or anything of the like. Weight was 228 today, I have been eating more than I was when I wasnt losing so I guess I just need to up cals even more.
 
Did you ever used to do something as strenuous as DE work prior to bench?

A lot of guys bench when they’re very fresh, but you never bench fresh at a meet, so this way of training is more comp specific. But there can be an accommodation period.
 
Hyde said:
Did you ever used to do something as strenuous as DE work prior to bench?

A lot of guys bench when they’re very fresh, but you never bench fresh at a meet, so this way of training is more comp specific. But there can be an accommodation period.
Click to expand...

I dont think bench was ever the first movement of the day in project momentum or the other RTS stuff ive done. I'd typically always do a squat movement beforehand if memory serves me right. It has been a while since I trained that way though so you may very well be onto something there.
 
Btw, training might get sporadic over the next week. I hope to get all my sessions in over spring break (week after next) but next week is finals week and I'm currently at the airport flying to Cleveland for my best friend's wedding which is tomorrow so there wont be any weekend sessions to get me ahead for next week.
 
Found some time to get a session in today during a 5 hour break between finals. Wedding was awesome this weekend - drank and ate too much but it was my best friend's since 5th grade's wedding so screw it i am not even the slightest worried about that.

W4d1

Wu:
-thompson hangs
-dyn stretching
-fp: 50x20x3
-hammer curl: 22.5x15x2
-rope crunch: 120x20
•DE 18" box squat w/ SSB
230x2x8 vs pro lights

•HE trap bar deads
395x2x5 @6/6/4/5/6 vs double pro avg (wrapped around handles facing the ground)

That 3rd set was the best wedge ive had off the floor with any trap bar pull in my whole life and any pull in over 6 months. The 4th set was good too but not as good as the 3rd. It felt fantastic to feel the bar float off the ground before i ever really even started "pulling". Hopefully i can keep that going.

•RE db floor press
80x6x4 w/ 2 ct eccentric @ easy - slowly working my way up.

Ss/

•pron, wide grip cable rows
140x12x3
150x8x2

Notes:
•everything was clicking today. Had a fantastic session. Finished the whole thing from top to bottom in 70 minutes which im very pleased about. It's good to have one of these days every now and again.
 
W4d2

Well i made it through another term of school. That puts me half way through the didactic year. I cant even explain how much im going to enjoy this week break.

Wu:
-thompson hangs
-dyn stretching
-fp: 50x20x3
-hammer curl: 22.5x15x2
-rope crunch: 120x20

•DE BP
Vs doubled pro minis
135x3x8

•HE Sq (low bar)
135/185/225/275x5
305x4
335x4@7/7.5/7.5/8/8.5

•RE SLDL
1351185/225/275x6
325x6x4

Ss/

•batman/swede chest supp db row
60x12x3
55x12x2

These squats took a lot out of me. I was moving pretty slow the rest of the session. But i got it all in.

Went and hit the chinese buffet with a couple buddies after this. I ate a decent amount, I was nowhere near full when I left though. Ended up going to play 18 holes of disc golf with one of them - walked up and down hills in the woods for around 90 minutes. Just enjoying not having anything on my plate for a bit.
 
I’ve never played disc golf, looks fun. If it’s cheaper than golf I need to switch hobbies lol
 
Hyde said:
Im not exactly a natural, but the couple times I’ve played disc golf I had a blast!
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It doesnt even matter if you're good or not its still fun either way. I like to do it just to get out, walk around, and be outside. This course ive been playing is almost like going for a hike in the woods. Maybe im just really out of shape but i get out of breath walking hole to hole uphill several times over the 18 holes we play, which takes around 90-100 mins.

tyga tyga said:
I’ve never played disc golf, looks fun. If it’s cheaper than golf I need to switch hobbies lol
Click to expand...

It is a good time. It is slightly more enjoyable if you aren't chasing your disc around all over the place but its still fun regardless. To buy your own discs brand new it can get pretty expensive but I just went to a Play-it-Again Sports resale store and bought most of my discs used. I have 5, one of which I found on a course, and see no need for any more. So for less than 50-60$ you have all the equipment you need minus a course to play.
 
Speaking of which, I just got back in from playing another 18. Like I said above i worked hard enough to count it as some low intensity cardio.
 
For me if the baskets were trees i would get a hole in one every time. If theres a tree around even if its the only one for miles ill hit it every time
 
W4D3

•DE conv deadlift
Wu: 135/185/225/275/325
375x1x9 - 30s rest

•HE Comp bp (thumb from smooth, +pauses)
45/95/135/185/225x5
260x2
290x2
[email protected]/9/9 (video of first set)

•RE Hatfield Squat
120/170/210/260/300x6
340x6x4

Ss/

**. NG seated cable row
150x15x2
140x15x2

and A2. 1/2 kneeling rope tri extension
140x10x2

Pretty good session. Conventional pulls feel like **** still but i am only 4 weeks into them so I'm hoping they start to come around soon. Bench felt heavy but i was able to move the weight. I initially rated the rpe on my first bench set @9 but after watching the video i felt comfortable dropping to an @8.5.

I have been thinking about my plan for this week over the last few days, and I'm going to just take the week off from scheduled lifting. I just want to enjoy my time with my family, girlfriend, and buddies (in Austin for a bachelor party next weekend) and dont want to have to worry about checking my gym stuff just to force in a session at some point over the next week. I plan to take some bands with me to at least get some pushups, tricep pushdowns, pull aparts, band GMs, etc in whenever.

Edit:

Heres the first set of bench at [email protected]
Invalid Link Removed
 
Hyde said:
That bench looked great. Enjoy your break homie!
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Thanks man! I sure as heck did, taking today as a full recovery day then ill pick up right where I left off tomorrow.
 
Just had this guy in class try to fight me (verbally lol) when i told him he was dead wrong after he told me that you could buy straight DHT at GNC. Then he tried telling me that you could go to any chiropractor and they'd prescribe you test. I told him I wanted to know what chiro he has been seeing.
 
jswain34 said:
Just had this guy in class try to fight me (verbally lol) when i told him he was dead wrong after he told me that you could buy straight DHT at GNC. Then he tried telling me that you could go to any chiropractor and they'd prescribe you test. I told him I wanted to know what chiro he has been seeing.
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I wanna live in that world.
 
Maybe he thinks that acupuncture is like an ancient Chinese TRT application method for youth and vigor? ?
 
SkRaw85 said:
I wanna live in that world.
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You and me both!

Hyde said:
Maybe he thinks that acupuncture is like an ancient Chinese TRT application method for youth and vigor? ?
Click to expand...

I hear the needles are most concentrated on the scrotum circling the testes. Then they throw a few through the nipples for good measure and you're on your way to some test levels in the 1000s!
 
Yesterday's workout:

Week 5 day 1

•DE Box Sq (18")
vs pro light
190x2x8 - 45s rest

•HE trap bar deads
Vs doubled pro avg through handles
135/225/275/315x5
370x5x5@6/6/7/6/6.5

Deads didnt feel great, ive been doing a boat load of sitting lately so my lower back and left hip have been a bit finicky. Nothing crazy, hoping they work themselves out as my activity increases again.

•RE DB Floor Press
70x12x3

Ss/

•wide pron grip seated cable rows
140x12x3
140x8x2

Glad to be back lifting and moving around again. Diet was pretty ****ty over break but my weight didnt change. I only put down 2300 calories yesterday, gonna try to get to maintenance today just to give my body some decent food in the "correct" amount tonight. Benching tomorrow, I used to do HE press on day 3 but i want to separate the heavy dead and heavy squat by a couple more days.
 
Today:

Only made it to 2500 cals yesterday, im going to have to start getting dirtier with my food choices if i keep having difficulty reaching my calorie goal. Or just start bringing a bigger lunch to school with me, we'll try that first.

W5D2 (previously day 3)

•DE CONV DL
135/185/225x5
275x1
320x1x9 - 30s rest. Things felt pretty good today, not great, but good. Meaning i was able to spread the floor and get my hips more involved.

•HE Comp BP (thumb from smooth) (x1@8; 74%x5x2)
45/95/135/185/215x5
245x3
275x1
305x1@6
[email protected]
260x5x2 @7/7.5

•RE Hatfield SQ
70/120x6
170/210x12
260x12x3 - doubled monster mini around knees for first 2 sets.

Ss/

•A1. NG Cable Row
150x15x3
140x15

And/

•A2. 1/2 kneeling cable extension
150x12 (realized I was supposed to be doing sets of 20 this week after this set)
120x20

Have another wedding this weekend so I'm flying out to Wisconsin tomorrow. Hope to get a lift in when I get home on Sunday but i dont know if ill make it back before the gym closes.
 
Man my subscription somehow fell off on this one... I am back now!
 
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