Jswain's training log for powerlifting
- Thread starter jswain34
- Start date
jswain34
Well-known member
I meant 325 for the double 
- I'd bet my 1 rep all out max is 335-340 atm, i was hoping itd be closer to 350 which is what 325x2@10 wouldve put me closer to.
Ya man, i might have to let up on how selective i am. I do eat pizza once a week, usually some thai one other night, and truthfully im not really all that restrictive as is. Just need to consistently stay over 3k and not be like "good enough" when i make it up to 2700 with dinner.
- I'd bet my 1 rep all out max is 335-340 atm, i was hoping itd be closer to 350 which is what 325x2@10 wouldve put me closer to. Ya man, i might have to let up on how selective i am. I do eat pizza once a week, usually some thai one other night, and truthfully im not really all that restrictive as is. Just need to consistently stay over 3k and not be like "good enough" when i make it up to 2700 with dinner.
jswain34
Well-known member
Cycle 2 W5d4
1. Sumo 2.25" block pull
135/185/225/275x5
330x3
385x8
445x8
475x8+ --> 12@7
--> from floor (1-2ct paused @ proper hip position where the bar pops off the ground)
315x5 (planned on 1 but just kept going)
315x1x2
Good lord the bar feels low. Maybe ill pull from a lower block (actually going to be rubber mats) the last 3 weeks of this cycle to start the process vs just jumping to the floor after this 12 week training cycle.
2. Suitcase carry
90lb
120lb x5 sets of 50ft per arm (right arm down, left back = 1 set) (60s rest between sets)
Pace not necessarily "slow" but definitely controlled and intentional on keeping the tension on the lateral core. Left side is still weaker than right. Wish i wouldve never listened to those people who said "squatting and deadlifting is all you need to do for core work". Total bologna.
3. sandbag over bar (max reps in 90s) (1st pin 8th hole)
Warmup: 100x4
150x11
I lowered the bar by 1 hole on the yoke. After watching the video of the stone load in WSM it seemed silly to keep doing it the way I had been just because it was the way I had been. This is still much higher than what id have to load in a comp if i ever decided to try my hand at that, which i hope I eventually will. I got only 1 rep shy of what I did in week 1 when i had 2 minute go at the same weight. Thats progress by god.
1. Sumo 2.25" block pull
135/185/225/275x5
330x3
385x8
445x8
475x8+ --> 12@7
--> from floor (1-2ct paused @ proper hip position where the bar pops off the ground)
315x5 (planned on 1 but just kept going)
315x1x2
Good lord the bar feels low. Maybe ill pull from a lower block (actually going to be rubber mats) the last 3 weeks of this cycle to start the process vs just jumping to the floor after this 12 week training cycle.
2. Suitcase carry
90lb
120lb x5 sets of 50ft per arm (right arm down, left back = 1 set) (60s rest between sets)
Pace not necessarily "slow" but definitely controlled and intentional on keeping the tension on the lateral core. Left side is still weaker than right. Wish i wouldve never listened to those people who said "squatting and deadlifting is all you need to do for core work". Total bologna.
3. sandbag over bar (max reps in 90s) (1st pin 8th hole)
Warmup: 100x4
150x11
I lowered the bar by 1 hole on the yoke. After watching the video of the stone load in WSM it seemed silly to keep doing it the way I had been just because it was the way I had been. This is still much higher than what id have to load in a comp if i ever decided to try my hand at that, which i hope I eventually will. I got only 1 rep shy of what I did in week 1 when i had 2 minute go at the same weight. Thats progress by god.
SkRaw85
Legend
jswain34
Well-known member
C2w6d1
•Log c&p
70x5 strict, + 2 push press
100x5 strict, + 2 push press
130x5 strict, +2 push
Clean every rep for work sets, push presses.
155x3x6 (60s rest)
•Viper bar NG bp
55/105/145x5
190x3
220x3
250x3+ --> x5@9
Ss/
•Pull up (Ng into sup) (4x10)
Bw (pre w/o 238) x10, 10, 7, 8
Make up w/ trudel "pull up"
x5
•Williams Ext (3x15)
30x15x3
Ss/
•Rusin Pull apart
Mini band x15x2 during warmups
Monster mini x15x3
•Band extensions (supinated grip, overhead to get more tension on the band)
Mini x25x2
Ss/
•Spider curl (3x12)
25x12x2
•Log c&p
70x5 strict, + 2 push press
100x5 strict, + 2 push press
130x5 strict, +2 push
Clean every rep for work sets, push presses.
155x3x6 (60s rest)
•Viper bar NG bp
55/105/145x5
190x3
220x3
250x3+ --> x5@9
Ss/
•Pull up (Ng into sup) (4x10)
Bw (pre w/o 238) x10, 10, 7, 8
Make up w/ trudel "pull up"
x5
•Williams Ext (3x15)
30x15x3
Ss/
•Rusin Pull apart
Mini band x15x2 during warmups
Monster mini x15x3
•Band extensions (supinated grip, overhead to get more tension on the band)
Mini x25x2
Ss/
•Spider curl (3x12)
25x12x2
jswain34
Well-known member
Clean every rep
Even with only the 155 it sucked bad with the 60s rest periods. I almost pussed out a few times and just did the presses.
Hyde
Legend
Jessica moved into event specific training today and she had to do sled pushes into backwards drags, keg carry and loads (3-5 kegs per medley), and finished with several speed farmers down and back.
She was basically dying, and we have to bring her conditioning back up a lot.
jswain34
Well-known member
W6 Rehab/prehab
Walk @2.5 mph x7m
Tri set:
Band dead bug: 3x10
Pallof tri press w/ 5ct hold: 3x5
Hip halo glute bridge w/ 3ct hold: 3x10
Ss:
Seated ohd db tri ext: 2x10 (stretch 3-5s each rep)
40x10x2
Cable curl (sup): 3x15
37.5x15
42.5x15x2
Incline walk: incline @ 2, x10m @ 2.5mph
Was gonna do the stair stepper but im supposed to pull [email protected] tomorrow so skipped that.
Walk @2.5 mph x7m
Tri set:
Band dead bug: 3x10
Pallof tri press w/ 5ct hold: 3x5
Hip halo glute bridge w/ 3ct hold: 3x10
Ss:
Seated ohd db tri ext: 2x10 (stretch 3-5s each rep)
40x10x2
Cable curl (sup): 3x15
37.5x15
42.5x15x2
Incline walk: incline @ 2, x10m @ 2.5mph
Was gonna do the stair stepper but im supposed to pull [email protected] tomorrow so skipped that.
jswain34
Well-known member
We'll see where we end up. Going to go to either Spindell bb club (Sean's recommendation), olympia barbell club (closest of the 3) and super well equipped, or TPS Malden that you mentioned. Hoping there are some strong folks there to give me an extra kick.
Hyde
Legend
I would call them if you can and hear what the owners have to say. Spindell looks really cool
jswain34
Well-known member
C2 Week 6 day 2
Went to Olympia bb club - Spindell was an extra 20 mins due to **** traffic and the other place was gonna be an extra 40. Olympia had a badass old school vibe. Probably couldve had a better lifting crew elsewhere but there were two swole bald headed dudes in there mid 50s in there listening to 80s metal the whole time. 2 monos, all the bars you could ever need, 2 logs. Upstairs in an old warehouse above a wood working shop in old Massachusetts. Had a leader board like west side. Couldnt ask for much more than that for a lower day, a comp bench would be nice for a bench day but so be it.
•Conv DL (x2@9-10, 90% 2rm x3x2) (last week 6 = 520x2@10)
(TX DL BAR - I use a stiff bar at the gym back up north)
135/225/275/315x5
365x5
(+ belt)
405x3
455x3
495x2
Thought long and hard about what kind of jump i should take. Said F it, through some 25s on and went for it.
[email protected]
[email protected]/9.5
Probably got 10-15 lb off the tx bar so that was still an improvement from last cycle.
•2ct pause front squat (75-90%x3-5x3)
(+ reverse ssb - i think weighed 45lb but no idea for certain)
45/95/135/185x5
225x5 (76%)
255x3@8 (86%)
•Old school hammer strength iso row/pulldown (5x8)
90 per hand x8
115 per hans x8
135 per hand x8x3
Ss/
•GHR (3x10)
Bwx10x3
•Single leg Rev hyper (2x20)
(No momentum/swing)
25 each side x20x2
Gave reverse hypers another shot...we'll see if im paying for that decision tomorrow or not. Good session, happy with it. Things may be on the up and up, at least on deads. Squats i donno man. Something just aint right. After my last set i realized i shouldve gotten a vid since i wasnt playing music with my phone. Was too late at that point though.
Went to Olympia bb club - Spindell was an extra 20 mins due to **** traffic and the other place was gonna be an extra 40. Olympia had a badass old school vibe. Probably couldve had a better lifting crew elsewhere but there were two swole bald headed dudes in there mid 50s in there listening to 80s metal the whole time. 2 monos, all the bars you could ever need, 2 logs. Upstairs in an old warehouse above a wood working shop in old Massachusetts. Had a leader board like west side. Couldnt ask for much more than that for a lower day, a comp bench would be nice for a bench day but so be it.
•Conv DL (x2@9-10, 90% 2rm x3x2) (last week 6 = 520x2@10)
(TX DL BAR - I use a stiff bar at the gym back up north)
135/225/275/315x5
365x5
(+ belt)
405x3
455x3
495x2
Thought long and hard about what kind of jump i should take. Said F it, through some 25s on and went for it.
[email protected]
[email protected]/9.5
Probably got 10-15 lb off the tx bar so that was still an improvement from last cycle.
•2ct pause front squat (75-90%x3-5x3)
(+ reverse ssb - i think weighed 45lb but no idea for certain)
45/95/135/185x5
225x5 (76%)
255x3@8 (86%)
•Old school hammer strength iso row/pulldown (5x8)
90 per hand x8
115 per hans x8
135 per hand x8x3
Ss/
•GHR (3x10)
Bwx10x3
•Single leg Rev hyper (2x20)
(No momentum/swing)
25 each side x20x2
Gave reverse hypers another shot...we'll see if im paying for that decision tomorrow or not. Good session, happy with it. Things may be on the up and up, at least on deads. Squats i donno man. Something just aint right. After my last set i realized i shouldve gotten a vid since i wasnt playing music with my phone. Was too late at that point though.
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jswain34
Well-known member
Prehab/rehab
1. Rusin pull apart: mini x15x3
2. Pallof (standard) - monster mini x5x3 (10ct hold in front of belly, 3ct hold against abdomen = 1 rep)
3. Band pull through: some band they had at PF that looked similar to a light band x15x3
4. Aqua jet bed from lower T-spine to occiput x10m
5. Cancel PF membership - huge for my mental health.
Edit: lower back is definitely a touch sore after that double followed by squats then rev hypers. Not necessarily in a bad way though. Looks like unilateral, controlled hyperextensions are a go, now only if i had regular access to one.
1. Rusin pull apart: mini x15x3
2. Pallof (standard) - monster mini x5x3 (10ct hold in front of belly, 3ct hold against abdomen = 1 rep)
3. Band pull through: some band they had at PF that looked similar to a light band x15x3
4. Aqua jet bed from lower T-spine to occiput x10m
5. Cancel PF membership - huge for my mental health.
Edit: lower back is definitely a touch sore after that double followed by squats then rev hypers. Not necessarily in a bad way though. Looks like unilateral, controlled hyperextensions are a go, now only if i had regular access to one.
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jswain34
Well-known member
Theyre hard af to find nowadays. Even if you have one ~60-75 mins away it might be worth going once a week or every other week if you could finagle it time wise. That kind of atmosphere really does add a little extra.
jswain34
Well-known member
Definitely worth it 1-2 weekends a month if you can squeeze it in i think. You never know what kind of training pearl some strongman/woman competitor might give ya to help you along the way and save you 6 months of trying to figure something out on your own.
Thanks boss. That 228 was just an outlier I think - 2 days later i weighed 238 fasted. Just let nutrition and hydration slip a couple days before that 228 and IIRC it was post workout so I may have slacked off on intra hydration as well there. I do have my sight set on getting up to 250 at a much more solid body comp than I was last time i was there.
My length has always seemed to affect me the most on bench near lockout tbh. I squat relatively wide so i figured out a way around that one. Deads, i dont know, it has always has been my best lift since day 1 of training.
jswain34
Well-known member
C2w6d3
Warmup:
Dyn stretch
Rusin pull apart: monster mini x15x2
sled drag with 70lb x100m
Alternating
75lb sandbag carry x100m
Each round took about 2m, did 3 rounds with 1m rest between.
•Comp bp (65-80%x8-12x3-4 --> 215-265)
45/95/135x5
175x8
215x8@6?
250x8@8
225x8@9
(Hit my wall on rep 6, everything slowed wayyyy down)
225x8@9
•Inc db bp (8-12x2-3) -> doing instead of spoto.
60x8
80x12@10
80x8x2
Ss/
•1/2 kneeling cable iso row rotating from pron to neutral at full retraction (5x10)
70x10
75x10x4
•Ohd rope ext (3x12)
75x12
70x10
65x12
Ss/
•Duffin UR row
35x15x3
A little bit of a better rep day. Didnt see the merit in doing rep effort spotos so I switched in some inc db press. Was feeling pretty damn swelled up after this.
Warmup:
Dyn stretch
Rusin pull apart: monster mini x15x2
sled drag with 70lb x100m
Alternating
75lb sandbag carry x100m
Each round took about 2m, did 3 rounds with 1m rest between.
•Comp bp (65-80%x8-12x3-4 --> 215-265)
45/95/135x5
175x8
215x8@6?
250x8@8
225x8@9
(Hit my wall on rep 6, everything slowed wayyyy down)
225x8@9
•Inc db bp (8-12x2-3) -> doing instead of spoto.
60x8
80x12@10
80x8x2
Ss/
•1/2 kneeling cable iso row rotating from pron to neutral at full retraction (5x10)
70x10
75x10x4
•Ohd rope ext (3x12)
75x12
70x10
65x12
Ss/
•Duffin UR row
35x15x3
A little bit of a better rep day. Didnt see the merit in doing rep effort spotos so I switched in some inc db press. Was feeling pretty damn swelled up after this.
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Hyde
Legend
jswain34
Well-known member
Louie would say you gotta get to 300
I can't even imagine, man. Thats just so damn heavy.
jswain34
Well-known member
C2 Week 6 day 4
Dyn warmup
Donnie hangs
Band pull through: avg band x12x2
•Sumo deadlift
Off 10lb rogue bumper (1.37") + thin rubber mat (~0.5") = 1.87".
135/225/275x5
315x3
375x6
430x6
Didnt do the 460 set, L5-S1 area wasn't feeling like it was in the mood to be pushed. Especially since i wanted to give myself a chance at the 225 sandbag.
315x1x6 EMOM. 5/6 of these were much better with my hip wedge.
Honestly think i was being lazy with my hips working up and just "muscling" it up. Need to "demand that position" instead of "letting the bar weight dictate where my hips start from" as duffin puts it, probably much more eloquently.
•Donnie hang with QL shimmy and butterflies.
•Suitcase carry
110lb x 60 ft x5 each hand slow walk
Didnt feel the best when the weight was in my right hand. Wasn't necessarily painful but something wasnt right either.
•Pallof
Monster mini x10s x3 reps for 2 sets
•Sandbag load over 8th pin height
75x2
100x2
150x2x2
200x2 easy
225x1 fail 2nd at crossbar repicked it and hit the 3rd. The first rep was pretty easy honestly. Felt like i couldnt get my hands into the proper position the second and 3rd reps. They were staying more 3&9 vs 2&10 so i didnt get as much umph on the upward lower body push & upper body pull over the bar.
More donnie hangs.
Content with that sandbag load. Back isn't in trouble i wouldnt say but it doesnt feel great either. Gonna do some McGill work today and hopefully go for a walk if the rain lets up for 15-20 mins.
Not certain that a max double on log c&p is in the cards for tomorrow. May make it a 2 rep log rack press, but we'll see how things are feeling tomorrow.
Dyn warmup
Donnie hangs
Band pull through: avg band x12x2
•Sumo deadlift
Off 10lb rogue bumper (1.37") + thin rubber mat (~0.5") = 1.87".
135/225/275x5
315x3
375x6
430x6
Didnt do the 460 set, L5-S1 area wasn't feeling like it was in the mood to be pushed. Especially since i wanted to give myself a chance at the 225 sandbag.
315x1x6 EMOM. 5/6 of these were much better with my hip wedge.
Honestly think i was being lazy with my hips working up and just "muscling" it up. Need to "demand that position" instead of "letting the bar weight dictate where my hips start from" as duffin puts it, probably much more eloquently.
•Donnie hang with QL shimmy and butterflies.
•Suitcase carry
110lb x 60 ft x5 each hand slow walk
Didnt feel the best when the weight was in my right hand. Wasn't necessarily painful but something wasnt right either.
•Pallof
Monster mini x10s x3 reps for 2 sets
•Sandbag load over 8th pin height
75x2
100x2
150x2x2
200x2 easy
225x1 fail 2nd at crossbar repicked it and hit the 3rd. The first rep was pretty easy honestly. Felt like i couldnt get my hands into the proper position the second and 3rd reps. They were staying more 3&9 vs 2&10 so i didnt get as much umph on the upward lower body push & upper body pull over the bar.
More donnie hangs.
Content with that sandbag load. Back isn't in trouble i wouldnt say but it doesnt feel great either. Gonna do some McGill work today and hopefully go for a walk if the rain lets up for 15-20 mins.
Not certain that a max double on log c&p is in the cards for tomorrow. May make it a 2 rep log rack press, but we'll see how things are feeling tomorrow.
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Hyde
Legend
Yeah it really sounds like it honestly. I couldn’t stand to be so fat.
The heavy log can be really tough on the low back, so brace like a mother and really loosen everything up if you decide to go for it tomorrow.
jswain34
Well-known member
C2 week 7 day 1
At planet fitness - lower back is a little worse off than I initially suspected. There was no reason to go in and do more damage with a max log yesterday. If i wasnt going on vacation next week I would have just moved the deload up a week. Just gonna do what I can this week - still going to, maybe stupidly, see if i can pull Wed morning. Edit: will keep the pulls at 65% max if I do decide to do them. The rx work is 65-80%x6-10 for a couple sets. Will try to loosen everything up and hit the minimum.
2.5mph treadmill x10m
Mcgill stuff
1. Curl up: 2x10
2. Bird dog: 2x6
Pallof: 2x in out up and around
Pushup: 2x12
Banded extension: mini x25x2
1. Kaz Press (3x3)
50x8
90x5
130x3x3
2. Arnold press (3x10)
45x10
55x10x2
3. Wide grip Pull up (5x8)
Bw x8, 8,
Ng pulldown - 200x8x2,
Bw pu x7
4. Udhd bar cable extension (3x12)
57.5 x12x3
Ss/
4. Supinated curl (3x12)
57.5x12
52.5x12
Fuk the 3rd set.
Kinda bummed about my back. It isnt 10/10 fukked. I can bend over, walk, etc without pain. It just feels tight and my left L5-S1/SI region occasionally will have a sharp pain in it. I pushed that double last week just a touch too hard. On the pallofs it was much harder to resist being pulled to the right, hardly felt it abnormal at all when it was my right external oblique resisting leftward rotation. Same side my suitcase carries are weaker on. Surprise surprise thats where my pain always shows itself.
Guess what day it was at PF?! PIZZA DAYYYYYY! Fuk ya i had a slice.
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Shoulda taken the whole pie. Instead gettin a rotisserie chicken and some pasta salad from the deli.
At planet fitness - lower back is a little worse off than I initially suspected. There was no reason to go in and do more damage with a max log yesterday. If i wasnt going on vacation next week I would have just moved the deload up a week. Just gonna do what I can this week - still going to, maybe stupidly, see if i can pull Wed morning. Edit: will keep the pulls at 65% max if I do decide to do them. The rx work is 65-80%x6-10 for a couple sets. Will try to loosen everything up and hit the minimum.
2.5mph treadmill x10m
Mcgill stuff
1. Curl up: 2x10
2. Bird dog: 2x6
Pallof: 2x in out up and around
Pushup: 2x12
Banded extension: mini x25x2
1. Kaz Press (3x3)
50x8
90x5
130x3x3
2. Arnold press (3x10)
45x10
55x10x2
3. Wide grip Pull up (5x8)
Bw x8, 8,
Ng pulldown - 200x8x2,
Bw pu x7
4. Udhd bar cable extension (3x12)
57.5 x12x3
Ss/
4. Supinated curl (3x12)
57.5x12
52.5x12
Fuk the 3rd set.
Kinda bummed about my back. It isnt 10/10 fukked. I can bend over, walk, etc without pain. It just feels tight and my left L5-S1/SI region occasionally will have a sharp pain in it. I pushed that double last week just a touch too hard. On the pallofs it was much harder to resist being pulled to the right, hardly felt it abnormal at all when it was my right external oblique resisting leftward rotation. Same side my suitcase carries are weaker on. Surprise surprise thats where my pain always shows itself.
Guess what day it was at PF?! PIZZA DAYYYYYY! Fuk ya i had a slice.
Invalid Link Removed
Shoulda taken the whole pie. Instead gettin a rotisserie chicken and some pasta salad from the deli.
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jswain34
Well-known member
Week 7 prehab/rehab
Treadmill walk x15m, @2.5mph x6m, @3mph x9m
Mcgill curl up: 2x5 per side (10 curls in 1 set)
Bird dog w/ Mcgill hold: 1x8, 1x6 per side
Donnie stomp: 3x20 w/ heavy band
Donnie abducted hold: doubled mini x1 min x3 with 1 m rest between
I NEED to do some more of these donnie post squat day exercises after every lower day. I cant do 2 of the exercises (wishbones, supine stomps) due to being unable to set it up but these two themselves felt great on my hips and even loosened my back up some.
Treadmill walk x15m, @2.5mph x6m, @3mph x9m
Mcgill curl up: 2x5 per side (10 curls in 1 set)
Bird dog w/ Mcgill hold: 1x8, 1x6 per side
Donnie stomp: 3x20 w/ heavy band
Donnie abducted hold: doubled mini x1 min x3 with 1 m rest between
I NEED to do some more of these donnie post squat day exercises after every lower day. I cant do 2 of the exercises (wishbones, supine stomps) due to being unable to set it up but these two themselves felt great on my hips and even loosened my back up some.
jswain34
Well-known member
C2week7d2
Forgot my heavy band in the bag i took to PF yesterday. So no donnie hangs.
Treadmill walk: 2.5-3mph x7 min
Mcgill curl up: 2x10 (5 per leg each set)
MG Bird dog: 2x6
Side plank: 2x30s
Dyn lower stretching
BSS: bwx8x2
Db goblet squat: 2x12 w/ 35lb
•Dead (65-80%)x6-10x3-4
Rehband neoprene belt
135x8
185x6
225x6
275x6
(+ loose belt)
315x6
(+ latched)
355x6, 6 (v), 6
•2ct front squat (65-80%) x8-12x2-3
55/105/145x8
(+ doubled mini)
[email protected], 7.5 (v)
I think in the video i took I noticed my bracing is weak on my left so my hip drops which would open the angle for the left lateral disc space and SI laxity. I believe my right glute med is also the weaker of the two. So, i think the puzzle is starting to come together, perhaps.
Also in the 185 video it still looks easy for my legs but my core is absolutely what tires out.
•Seal row (5x8)
(Ring on ring)
WUs:
135x8
185x8
Work:
205x8
225x8x4
Ss/
•Hip halo glute bridge w/ 3ct pause (2x15)
x15x2 during warmups
&
Hanging leg raise
X12x3 during work sets
Zero desire to lift today for whatever reason - maybe back, maybe stress from school with my upcoming test, maybe just one of those days. With that in combination of my recent back flare i did the absolute bare minimum for the main lower work. The next week (maybe two if im being realistic) off after Friday's bench session hopefully revitalizes me some. Good chance ill go to the gym once or twice with my little brother when im back home and will maybe combine a couple of the deload sessions, but I'm not gonna lie there's a chance thats all the training I get in for the next 2 weeks. Friday after my test the gf and I are leaving for NYC for the night, then over the course of the next 4-5 days we're going to sight see in Philly, DC, & eventually Nashville after visiting my Grandma in VA. Then we'll make our way up to Chicagoland by next Wed. Will spend a day or two with her fam then go back to Indiana for a couple days to see my family and friends until the following Wednesday when we'll hop back in the car and drive back to NH.
My next rotation is in Colebrook, NH which is a very small town about 10 miles from the Canadian border in the NE corner of the state. Lets just say the chances for a decent gym in the area are slim, but you never know. I should only work 3 12s a week, so I will still have time to train when im back around where I live. As the last 6 months have been, I'm just going to have to adapt and make changes in programming and training as I have to.
Sorry for the huge post lol, thoughts just kept flowing. Videos are below in case anyone has any interest in watching them. Not all that exciting to anyone other than me given theyre both very submax.
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Forgot my heavy band in the bag i took to PF yesterday. So no donnie hangs.
Treadmill walk: 2.5-3mph x7 min
Mcgill curl up: 2x10 (5 per leg each set)
MG Bird dog: 2x6
Side plank: 2x30s
Dyn lower stretching
BSS: bwx8x2
Db goblet squat: 2x12 w/ 35lb
•Dead (65-80%)x6-10x3-4
Rehband neoprene belt
135x8
185x6
225x6
275x6
(+ loose belt)
315x6
(+ latched)
355x6, 6 (v), 6
•2ct front squat (65-80%) x8-12x2-3
55/105/145x8
(+ doubled mini)
[email protected], 7.5 (v)
I think in the video i took I noticed my bracing is weak on my left so my hip drops which would open the angle for the left lateral disc space and SI laxity. I believe my right glute med is also the weaker of the two. So, i think the puzzle is starting to come together, perhaps.
Also in the 185 video it still looks easy for my legs but my core is absolutely what tires out.
•Seal row (5x8)
(Ring on ring)
WUs:
135x8
185x8
Work:
205x8
225x8x4
Ss/
•Hip halo glute bridge w/ 3ct pause (2x15)
x15x2 during warmups
&
Hanging leg raise
X12x3 during work sets
Zero desire to lift today for whatever reason - maybe back, maybe stress from school with my upcoming test, maybe just one of those days. With that in combination of my recent back flare i did the absolute bare minimum for the main lower work. The next week (maybe two if im being realistic) off after Friday's bench session hopefully revitalizes me some. Good chance ill go to the gym once or twice with my little brother when im back home and will maybe combine a couple of the deload sessions, but I'm not gonna lie there's a chance thats all the training I get in for the next 2 weeks. Friday after my test the gf and I are leaving for NYC for the night, then over the course of the next 4-5 days we're going to sight see in Philly, DC, & eventually Nashville after visiting my Grandma in VA. Then we'll make our way up to Chicagoland by next Wed. Will spend a day or two with her fam then go back to Indiana for a couple days to see my family and friends until the following Wednesday when we'll hop back in the car and drive back to NH.
My next rotation is in Colebrook, NH which is a very small town about 10 miles from the Canadian border in the NE corner of the state. Lets just say the chances for a decent gym in the area are slim, but you never know. I should only work 3 12s a week, so I will still have time to train when im back around where I live. As the last 6 months have been, I'm just going to have to adapt and make changes in programming and training as I have to.
Sorry for the huge post lol, thoughts just kept flowing. Videos are below in case anyone has any interest in watching them. Not all that exciting to anyone other than me given theyre both very submax.
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jswain34
Well-known member
Lol. Google:
1. Donnie thompson - Squats, the day after!
And
2. Donnie thompson - taming the dragon in your lower back.
Those are the most recent ones ive mentioned. I also like his shoulder routine for getting the cuff muscles going and "centrating the humerus in the glenoid" (as he would say) pre pressing.
Hyde
Legend
A. The pause fronts looked great to me.
B. That is the longest strap-in I think I have seen this year
I used to take forever wrapping the entire strap, til I saw a video of Pete Rubish talking about how you only need one revolution to lock it in - the rest can be left hanging. The strap is essentially just your thumb on a hookgrip.
B. That is the longest strap-in I think I have seen this year
I used to take forever wrapping the entire strap, til I saw a video of Pete Rubish talking about how you only need one revolution to lock it in - the rest can be left hanging. The strap is essentially just your thumb on a hookgrip.
jswain34
Well-known member
A. The pause fronts looked great to me.
B. That is the longest strap-in I think I have seen this year
I used to take forever wrapping the entire strap, til I saw a video of Pete Rubish talking about how you only need one revolution to lock it in - the rest can be left hanging. The strap is essentially just your thumb on a hookgrip.
Recorded it to see if i was getting any butt wink in the hole on these, which from today's single set its safe to say I didnt have any today. Was trying to investigate if that may have played into the flare.
Just rewatched and its literally exactly half the video
sorry fellas shouldve just cut that out too. Most of the time on heavy sets I do end up doing just the one revolution because I'm amped and ready to get the set going. Today i decided to wrap the whole wrap, solely for ya'lls viewing pleasure ha. I think fronts just expose all of my postural flaws (lack of thoracic extension, tight lats/tris which dont enable me to use a full front rack grip, potentially weak anterior core) so they really make me their bitćh.
jswain34
Well-known member
Week 7 day 3
Comp bp
45x30 wide grip
45x10 close grip
95/135/185x5
215x3x6 EMOM
Continue into
Spoto
205x3x4 EMOM
1/2 kneeling cable pronating row (box cables)
75x10x2
85x8x3 (full stack)
Ss/
Kb rolling tri (3x15)
35x15x3
&
Mini band tri ext x15 looped
x 30x2 w/ each hand grabbing one side of the loop
Duffin UR row
35x15x3
Good quick sesh post exam pre road trip. Got a nice pump in the upper back and tris.
Comp bp
45x30 wide grip
45x10 close grip
95/135/185x5
215x3x6 EMOM
Continue into
Spoto
205x3x4 EMOM
1/2 kneeling cable pronating row (box cables)
75x10x2
85x8x3 (full stack)
Ss/
Kb rolling tri (3x15)
35x15x3
&
Mini band tri ext x15 looped
x 30x2 w/ each hand grabbing one side of the loop
Duffin UR row
35x15x3
Good quick sesh post exam pre road trip. Got a nice pump in the upper back and tris.
jswain34
Well-known member
Hope everyone's doing well. Havent trained but also not being a lazy ass. Walked 14 miles friday night through Saturday between walking around Brooklyn friday night into the wee hours of the morning Saturday then walking around Philly Saturday night. Yesterday we rode bikes all over DC. Trip has been a great time so far and I recon that will continue today when we go to see my grandmother in Virginia who i havent seen in a couple years now. She's 96 so any time i get to spend with her anymore is sacred.
jswain34
Well-known member
Due to how huge this post is I'm gonna make 2 separate posts out of it:
Part 1:
I'm back! Didnt lift a single weight in the 13 days since i last logged but the now fiancé and I had an absolutely awesome trip together full of new experiences and visiting with family and friends. While we were home on of my best buddies whose wedding I was in last year and his wife had their first child - a beautiful healthy little girl. It was a blessing that it worked out where we were home to be able to meet her just 22 short hours after birth as opposed to 6 months later as it would have been if it wouldve happened just a day later.
Anyway, i elected to forego the remainder of the last 4 weeks of the training cycle and elected to just restart with the changes I had discussed making. Mainly in regards to switching the main deadlift on day 2 from conv to sumo and changing the programming on day 4 to x3-6@7 with a rep drop to mainly @8 but occasionally to @9. I may end up making them just repeat sets to focus more on volume accumulation and to keep time down but im going to start with a rep drop set up - if i start hitting a bunch of rep drops and the sessions become too long I'll switch it over. Another idea i played around with was a DE style day of 50%x1x10-15 sets vs bands but i feel like that is just a mish-mash of too many goals. I'll stay consistent with the goal of day 4 by following the conv block pulls by 3x8-12 on beltless zerchers to a box then by farmers/suitcase carries and GHRs & KB swings to continue addressing my anterior core/thoracic extension deficits, frontal & transverse planal stability issues, and glute firing issues respectively. I also made a change on day 1 by moving ng cgbp to day 3 in place of spotos and inserting the log rack press on day 1. On day 2 following sumos ill also keep the fronts where they were after the main pull (+ or - the pause variation, havent fully decided yet) and then hit some single leg training via split squats for 3-5 sets of 8-12 supersetted with the seal rows i had been doing on that day.
(That was as much for me to have a place where I wrote out all the changes as it was for an update for y'all which you may or may not actually give a damn about). Any of you that have programming experience or anyone else for that matter please feel free to chime in if you see something you question the purpose of, etc.
Part 1:
I'm back! Didnt lift a single weight in the 13 days since i last logged but the now fiancé and I had an absolutely awesome trip together full of new experiences and visiting with family and friends. While we were home on of my best buddies whose wedding I was in last year and his wife had their first child - a beautiful healthy little girl. It was a blessing that it worked out where we were home to be able to meet her just 22 short hours after birth as opposed to 6 months later as it would have been if it wouldve happened just a day later.
Anyway, i elected to forego the remainder of the last 4 weeks of the training cycle and elected to just restart with the changes I had discussed making. Mainly in regards to switching the main deadlift on day 2 from conv to sumo and changing the programming on day 4 to x3-6@7 with a rep drop to mainly @8 but occasionally to @9. I may end up making them just repeat sets to focus more on volume accumulation and to keep time down but im going to start with a rep drop set up - if i start hitting a bunch of rep drops and the sessions become too long I'll switch it over. Another idea i played around with was a DE style day of 50%x1x10-15 sets vs bands but i feel like that is just a mish-mash of too many goals. I'll stay consistent with the goal of day 4 by following the conv block pulls by 3x8-12 on beltless zerchers to a box then by farmers/suitcase carries and GHRs & KB swings to continue addressing my anterior core/thoracic extension deficits, frontal & transverse planal stability issues, and glute firing issues respectively. I also made a change on day 1 by moving ng cgbp to day 3 in place of spotos and inserting the log rack press on day 1. On day 2 following sumos ill also keep the fronts where they were after the main pull (+ or - the pause variation, havent fully decided yet) and then hit some single leg training via split squats for 3-5 sets of 8-12 supersetted with the seal rows i had been doing on that day.
(That was as much for me to have a place where I wrote out all the changes as it was for an update for y'all which you may or may not actually give a damn about). Any of you that have programming experience or anyone else for that matter please feel free to chime in if you see something you question the purpose of, etc.
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jswain34
Well-known member
Part 2:
C3 Week 1 day 1
Warmup:
In warmup room:
1. Treadmill walk x7m at 2.5mph
2. Mcgill curl up: 2x4 per side
2a. Side plank: 1x6 per side
2b. Bird dog: 1x6 per side
3a. Leg tucks: 2x12
3b. Knee banded foot elevated single leg glute bridge 2x10
4. Walking lunge w/ contralateral load: 2x10 each leg w/ 30lb
With log warmups
1. Swede band PAs with full ER: a - MM + light x15, b - MM + micro x15x3
Work:
1. 10" Log C&P (165x5x4, 165x 60s AMRAP - clean every rep)
(170x6 last cycle - 1st 5 in 30s but ran out of breath)
70x5x2
100x5
125x5
(+ belt)
145x3
(+ cerberus red sleeves)
(3-4m rest)
165x5x4@7/7/8.5/7.5 (Last set I just cleaned once)
Back to cleaning every rep
165x 6 in 60s (last cycle i got 170 for 6) - thought i got a video but when i came back to my phone apparently i never started recording. Dammit.
My cardio sucksss lol. Those clean every reps destroyed me.
2. Log rack press (110/130/150 x5/5/5+)
(2 minor holes up from 8th 3" spaced major holes (4 major 1" spaced holes at very bottom of rack)) - (pins pretty much at the level of my AC jt)
(Sleeveless)
110x5
(+ loose belt)
130x5
150x5+ - [email protected]
Ss/
2a. Pull up (pron) (5x12)
Bw (235 with shoes) x8, 8, 8, 6, 8
4, 4, 4, 6, 4
=x20 Trudel ring PUs= x10x2
Ss/
2b. Kb rolling tri (3x15)
35lb x15, 15, 15
3a. DB curl (3x15)
Skipped at gym, did at home: 35x15x3
Ss/
•Inc fly (3x15)
Skipped at gym, did db floor flys at home:
52.5x15x3
Sorry for the humongous post. Happy to be back at it. Probably slightly detrained from the 13 day full on break, but should be able to get whatever minimal loss there was back in a jiff. Will do my best to catch up on logs today after I get some studying in.
C3 Week 1 day 1
Warmup:
In warmup room:
1. Treadmill walk x7m at 2.5mph
2. Mcgill curl up: 2x4 per side
2a. Side plank: 1x6 per side
2b. Bird dog: 1x6 per side
3a. Leg tucks: 2x12
3b. Knee banded foot elevated single leg glute bridge 2x10
4. Walking lunge w/ contralateral load: 2x10 each leg w/ 30lb
With log warmups
1. Swede band PAs with full ER: a - MM + light x15, b - MM + micro x15x3
Work:
1. 10" Log C&P (165x5x4, 165x 60s AMRAP - clean every rep)
(170x6 last cycle - 1st 5 in 30s but ran out of breath)
70x5x2
100x5
125x5
(+ belt)
145x3
(+ cerberus red sleeves)
(3-4m rest)
165x5x4@7/7/8.5/7.5 (Last set I just cleaned once)
Back to cleaning every rep
165x 6 in 60s (last cycle i got 170 for 6) - thought i got a video but when i came back to my phone apparently i never started recording. Dammit.
My cardio sucksss lol. Those clean every reps destroyed me.
2. Log rack press (110/130/150 x5/5/5+)
(2 minor holes up from 8th 3" spaced major holes (4 major 1" spaced holes at very bottom of rack)) - (pins pretty much at the level of my AC jt)
(Sleeveless)
110x5
(+ loose belt)
130x5
150x5+ - [email protected]
Ss/
2a. Pull up (pron) (5x12)
Bw (235 with shoes) x8, 8, 8, 6, 8
4, 4, 4, 6, 4
=x20 Trudel ring PUs= x10x2
Ss/
2b. Kb rolling tri (3x15)
35lb x15, 15, 15
3a. DB curl (3x15)
Skipped at gym, did at home: 35x15x3
Ss/
•Inc fly (3x15)
Skipped at gym, did db floor flys at home:
52.5x15x3
Sorry for the humongous post. Happy to be back at it. Probably slightly detrained from the 13 day full on break, but should be able to get whatever minimal loss there was back in a jiff. Will do my best to catch up on logs today after I get some studying in.
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Hyde
Legend
Congratulations on your engagement man!!! When you know, you know...busy but good times ahead.
Is the log rack press a standing strict press or flat on a bench? I got a lot stronger overhead by doing standing strict press with the 10”. Good movement.
I don’t like pauses on Fronts, mainly due to oxygen requirements.
Is the log rack press a standing strict press or flat on a bench? I got a lot stronger overhead by doing standing strict press with the 10”. Good movement.
I don’t like pauses on Fronts, mainly due to oxygen requirements.
jswain34
Well-known member
We definitely did. A friggin boat load of driving though, so I'm happy to have that behind me. Thats what I'm hoping for!
Thanks my dude! Yeah, we have been together for 5.5 years now and I cant see myself with anyone else. So, I guess like you said - when you know you know. We have very similar/compatible desires in what we want the wedding to be like so i'm basically just gonna let her do whatever she wants but be there with a touch of reality if i ever feel like it's needed lol.
It was a standing strict log overhead like you mentioned. I remembered you saying strict logging helped your press a lot so i wanted to give it a shot out of the rack. I agree with what youre saying on fronts, but it also seems like itd have the best carry over since theres a brief pause with an explosive concentric out of it on logging events after you pick then go to load. But it might be one of those things that theoretically should work better but the difference it makes is negligible and itd just be better to do whatever lets you use the most weight. So I'll probably just go back to standard fronts.
jswain34
Well-known member
Week 1 day 2
•Sumo (from floor)
135/185/225/275x5
330x2x12 - 30s rest b/t sets
I had been lining my shins up with the inner ring. I moved out to lining them up with the outer ring and it felt much better. It kind of makes sense that itd feel better with lighter loads but im gonna stick with that for now.
•Front squat (75-85%x4-6x4 - 235-265)
55/105/145/174/205x5
235x6@7
255x5@7 - got a sharp pain in my mid back when i braced at the top before going down for rep 5. Was definitely going to hit the 6th then go for a set at 265. But after that i dropped it to 235x4x2 to finish the fronts up. I guess if any consolation it was my mid back and not my lower...
235x4x2 - no pain at all while squatting. A little tight between sets. This would be the perfect time for me to have access to an X-wife.
•RFESS (slightly elevated on axle about a foot up on the rack) (3x12)
Trying to do a 1 ct pause but i aint gonna lie i didnt hold myself to it every rep.
55x12x3 -> left piriformis (most likely culprit in the area it was tight) started locking up about rep 6 on the first set from trying to do what my glute is supposed to be doing. Set 2 wasnt as bad but set 3 it was tight the entire time. I should start doing these with just bw more often.
Ss/
•Seal rows (4x12)
135x12
185x12
205x12x2
185x12
Ss/
Foot elevated single leg glute bridge
2 sets of 5 with 3 ct hold
Notes:
Main lift notes above. I added RFESSs because pretty much every single article i have read for strongman training/programming says its imperative to include some degree of unilateral work for your lower body and when I did them all the time years ago nothing hit my quads and glutes both as hard as these did. Looks like theyre also hopefully going to address a need in helping with my glute firing.
Was gonna do my second upper day tomorrow since I dont know my work schedule for this week yet, but we'll see how I feel in the AM. This took a lot out of me due to the heat. Session took entirely too long especially given that the main deadlift work was done in less than 10 min.
•Sumo (from floor)
135/185/225/275x5
330x2x12 - 30s rest b/t sets
I had been lining my shins up with the inner ring. I moved out to lining them up with the outer ring and it felt much better. It kind of makes sense that itd feel better with lighter loads but im gonna stick with that for now.
•Front squat (75-85%x4-6x4 - 235-265)
55/105/145/174/205x5
235x6@7
255x5@7 - got a sharp pain in my mid back when i braced at the top before going down for rep 5. Was definitely going to hit the 6th then go for a set at 265. But after that i dropped it to 235x4x2 to finish the fronts up. I guess if any consolation it was my mid back and not my lower...
235x4x2 - no pain at all while squatting. A little tight between sets. This would be the perfect time for me to have access to an X-wife.
•RFESS (slightly elevated on axle about a foot up on the rack) (3x12)
Trying to do a 1 ct pause but i aint gonna lie i didnt hold myself to it every rep.
55x12x3 -> left piriformis (most likely culprit in the area it was tight) started locking up about rep 6 on the first set from trying to do what my glute is supposed to be doing. Set 2 wasnt as bad but set 3 it was tight the entire time. I should start doing these with just bw more often.
Ss/
•Seal rows (4x12)
135x12
185x12
205x12x2
185x12
Ss/
Foot elevated single leg glute bridge
2 sets of 5 with 3 ct hold
Notes:
Main lift notes above. I added RFESSs because pretty much every single article i have read for strongman training/programming says its imperative to include some degree of unilateral work for your lower body and when I did them all the time years ago nothing hit my quads and glutes both as hard as these did. Looks like theyre also hopefully going to address a need in helping with my glute firing.
Was gonna do my second upper day tomorrow since I dont know my work schedule for this week yet, but we'll see how I feel in the AM. This took a lot out of me due to the heat. Session took entirely too long especially given that the main deadlift work was done in less than 10 min.
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