Jswain's training log for powerlifting

Hyde said:
Ken is very good to work with on returns, so keep it clean and let him know if you need an exchange! I have done so with zero issues
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Good to know. Looking like I’m gonna find out for myself :(
 
Week 3 day 1

Bw ~240

•10” log - 4rm, cleaning 1st rep only
70/100/130/160x5 (x2)
(+ red 7mm sleeves)
185x4
[email protected]
220x4@9 - getting under it got a little ugly the last rep so i took the *PR* and called it. I also had a hard time getting my head into this session today, as is fairly common when I try to workout at night. So its good to know i likely have more in me.

•10” log strict pin press
(Sleeveless)
135x5
155x3
175x1+ —> x6@10

•Rocky pullup (5x8)
Bw + 30lb between feet x8
“ “ x4 + 4 bw
Bw x8,
Bw x6 - 10s -x2
Bw x6 - 10s -x1, + 1 fat man

Ss/

•Rolling DB tri “press” (3x10)
50x10x3

•Db spider curl
25x8
20x10

Tri set/

•Band incline fly (3x15)
Monster mini x15x3

Tri set/

•Rusin pull-apart (3x20)
Mini x20x3

Happy with the log PR. I know its likely just because I have never trained the lift prior to these last few months but its still a good feeling to be moving forward in something. Tried the new belt with my rehband low back neoprene wrap underneath for one of the warmup sets and it was still maybe 1-2cm too big. I was sort of “between sizes” between the 2xl and xl and really dont want to buy a belt where i start out 3/4 of the way through it. The sizes for a single prong were different so maybe ill just snag one of those instead, despite my affinity for lever belts.
 
My father in law gave me my first lever belt and it was a bit too big. I drilled 2 more holes in it for my size and used it for another 7 years then lost it. Never hurt it at all. I know sacrilege eh?
 
MrKleen73 said:
My father in law gave me my first lever belt and it was a bit too big. I drilled 2 more holes in it for my size and used it for another 7 years then lost it. Never hurt it at all. I know sacrilege eh?
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not a terrible idea...I wouldnt be opposed to doing this since im so close to being able to use this one and itd prolong the life of the belt.
 
Week 3 day 2

Donnie hang
Dyn stretch

Snatch grip DL (pointers on outer ring) (work range: 290-360lb) x6-10x3-4
135/185/225x5
260x5
(+ belt)
290x10
(+ straps)
315x8x2

Rev SSB Front squat (work range: 210-260) x8-12x2-3
55/105/145/195x5 (loose belt 195 set)
(+ latched)
210x10@8
210x10@8

My lower back wasnt feeling too hot today after max log 2 days ago so I just got some light although challenging enough volume in and moved on from the main work.

Machine SL Leg press (3-5x8)
190x8
210x8
210x8
220x8

Pronated grip cable row, iso machine but both hands at same time.
185x12x2

More excuses - again had a hard time getting into this mentally and overall just felt like junk today. That plus the back feeling funky led to an overall mediocre session but the work that was done was quality enough to be worthwhile. Also note that today was one of those cases where RPE and a true RIR approximate didnt correspond. Strange that id be in need of a deload already but thats how im starting to feel after these two sessions. One is scheduled for next week.
 
Nice log PR from the other day! There’s a log in my gym, one day I’ll get around to playing with it. Never have used one but it looks like a good time
 
SkRaw85 said:
Nice log PR from the other day! There’s a log in my gym, one day I’ll get around to playing with it. Never have used one but it looks like a good time
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Thanks brotha. I’d imagine youd have a pretty respectable log press just given your pressing and GM/Rack pull strength.
 
Week 3 day 3

Dyn stretch
band pushdown Mini x10 (each hand 1 side) x3
Rusin Pull apart: mini band x20x3

•Inc NG CGBP w/ viper bar
55x5
105x5x2
150x3x8 EMOM

Warmups ss/

Prowler push
90 x60yd
180 x60yd

•Comp Bp (200x3x5 EMOM)
150x3
200x3x5 EMOM

•lateral raise (3x10)
20x10x3

Ss/

•1/2 kneeling cable row (5x8)
85x8x5

Ss/

•Rope pushdown (3x10)
80x10x3

•Duffin UR row (3x10)
53x10x2
44x10

Quick sesh. From first bp warmup set to last duffin upright set was 35m. Probably the fastest workout I’ve had in maybe 5 years.
 
Week 3 day 4

Dyn stretch
Ab rollouts 3x8
Bird dog + hold: few sets of 3-5
Rusin PA: monster mini x15x4

•DE deads
Avg band under feet around top of bar (see note)
135/185x5
225x3
275x1x8 EMOM (only first 2 with band tension - the resistance arc wasnt working out for me with that set up as it was entirely deloaded at the bottom then about half way up it all just snapped in, and honestly i was too lazy to set up dbs and sandbags to use bands how i usually had been).

•Zercher box Sq (4x6)
95/135/185/225/275x6
315x6
335x6x3

All beltless until last 2 sets of 335. I shouldve lowered the weight and kept it beltless but with the last session before the deload i wanted to get something “heavier” in.

Also, as you can see - didnt make it to farmers. This was damn near a deload in and of itself. Probably wont even bring out the log Friday for my first deload as i need to give my left elbow a rest from it. Will just do sets of axle rack press most likely.
 
Edit reposted whole post
 
jswain34 said:
Week 3 day 4

Dyn stretch
Ab rollouts 3x8
Bird dog + hold: few sets of 3-5
Rusin PA: monster mini x15x4

•DE deads
Avg band under feet around top of bar (see note)
135/185x5
225x3
275x1x8 EMOM (only first 2 with band tension - the resistance arc wasnt working out for me with that set up as it was entirely deloaded at the bottom then about half way up it all just snapped in, and honestly i was too lazy to set up dbs and sandbags to use bands how i usually had been).

•Zercher box Sq (4x6)
95/135/185/225/275x6
315x6
335x6x3

All beltless until last 2 sets of 335. I shouldve lowered the weight and kept it beltless but with the last session before the deload i wanted to get something “heavier” in.

Also, as you can see - didnt make it to farmers. This was damn near a deload in and of itself. Probably wont even bring out the log Friday for my first deload as i need to give my left elbow a rest from it. Will just do sets of axle rack press most likely.
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Sounds like you are trying to train smart here. It's the key to longevity! Stick with it I have a hell of a time doing so!
 
Most strongman implements are better deloaded by not even touching them, as you said. Farmers, Yoke, log, stones, so on. They are just too abusive and you would do well to take a week off of them and do something milder like you are talking about
 
Week 4 deload day 1

Bw: 240 lb

•Axle rack (edit: overhead) press (strict)
120x5x2
150x3x5

Ss/

Db FA twist
25 lb x20x3

And/

•Rocky Pull up (3x10)
Bw x10x2
Bw x8 + 2 fat man

•Spider curl (2x12)
25x12x2

Ss/

•Band ext dropset
(First 3 sets standing and pushing perpendicular to ground with band choked over bar overhead)
2 mini + micro mini x20
2 mini x20
1 mini x10
Ohd 1 mini x10 (face away from where band is choked)

Holy pumpz. 1 scoop of PES Prolific had me feelin swole with just this amount of work.

•Rusin PA
Mini x20x2

Ss/

•Ab rollout
x10x2

Driving back to Indiana tomorrow, well starting the drive anyway. Gonna make it to Clarion PA (a couple hours west of Wilkes-Barre/Scranton) then will finish the trip Monday morning. Will likely head to the gym with the “little” brother Monday afternoon for Lower deload. Then one more upper deload and back at it. Gotta put some thought into what I’m going to replace Log with for the next 2 weeks.
 
Last edited:
12/16

•Snatch grip deadlift (x1 @~80% based on x5@10 set, 315x3x3-5)
135/185x5
225x3
275x3
315x3
345x1 (+ belt)
375x1 (+ belt)
315x3x2

•bb Front SQ (x1@~80x
45/95/135x5
185x3
215x3 (work)
255x1
285x1 (+ belt)
315x1 (+ belt)
225x3x2

•Seated Row, wide grip mag attachment (3x12)
150x12x2 (felt a little twinge in L4-L5 or L5-S1 on the left side on the 8th rep of the second set)

•SL leg press (2x10)
2 pps x10 (didnt do second set dt above note)

•SA cable row
Warmups (60/90/110 x some)
130x15
————————————
12/17

•Inc cg bp (80%x1, 145x3x5)
45/95/135/175x5
200x1
145x3x5

•Comp bp (80%x1, 225x3x5)
135/185/215x5
255x1
285x1
225x3x3

Bw x10 dead hang pull up

•1/2 kneeling single arm cable row
140x10x3
________________
12/18

Landmine press (both sides same time)
Bar x25x2
Bar + 25x20x2

Swede PA
MM + mini x25x4

Bus driver
25x20x3

Band pushdown
Mini x50x2

Band distracted iliopsoas/hip flexor stretch: 2m each side
Donnie hangs: 10m
20m treadmill walk 3mph @ 3 incline

Normal training resumes tomorrow. I’m deloaded enough. Thinking i may cut out the deads i have been doing on day 4, my lower back cant seem to recover from all the pulling (log, deads on day 2, deads on day 4).
 
Week 5 day 1

Subd bb push press for log

• Barbell push press (200x4x3, x1 amrap in 60s)
45/95/135x5
160x5
180x4
(+ elbow sleeves)
200x4x3@8/7.5/7
200x9 *PR* 8 straight, racked for 10s, then hit 1 more.

Note: the program calls for cleaning every rep which i didnt do since i was just doing bb presses out of the rack. Still a PR (by default since ive never done a bb push press as far as i recall) and truthfully im pretty happy with it.

• Bb rack press (Strict)
125x5
145x5
165 x5+ x5

• NG Pull up (4x12)
Bw (242 w/ olys)
x12
x7 + light band assist x5
x6, “ “ x4
x5, “ “ x4

Couldnt get the final 2 reps on those last 2 sets

Ss/

• Db rolling tri ext (4x12)
45x12

* switch to tri ext with ng row attachment d/t L elbow pain with above *
70x12
80x12
(Switch cable stations)
100x12
110x12

• Cable curl w/ ng attachment (3x12)
70x12x3

Ss/

• Pec fly (3x12)
160x12x2

Yeehaw. Had a noice pump going and strength on the push presses was there. Shoulders were cashed for the strict 5+ afterwards.
 
Congrats on your PR!
 
W6d2

WU:
Dyn stretch
Band distracted hip flexor stretch: x2m / side
Bird dog: x5 each side w/ 10s hold
Side plank: x20s/5s rest x3 each side
Rusin Band pull apart: mini x20x2
Ss/
Hip banded kb swing: 53lb + light band x20x2

Decided to do comp stance for DE work but keep snatch grip for ME and RE.

•Conv DL (345x2x10 - 30s rest)
135/185/225/275x5
315x2
(+ belt)
345x2x10 30s b/t (cycling between doh, both mixed each set)

•Reverse ssb front squat (75-90%x3-5x3) (275-330)
70lb (new rogue ssb) x5 1 1/2 squats
120x5
160x5
190x5
220x5
(+ belt)
250x5
(Work)
280x5@7
300x4@8
[email protected]

•Unil Leg Press (3x12)
200x12x3

•DL stance 2ct pause leg press (2x6)
320x6
400x6

•Eagle Iso Row (5x10) (alternating hands each rep)
145x10x3

— “ “ both hands same time
170x10
175x10 (the 5lb weight wouldnt stay up and locked so i just did it instead of continuing to fight with the bastard)

Ss/

•Back raise (2x15)
(45 degrees, 3rd height notch)
Bw x15
+25 across chest x15

After my second (this time completely unplanned) “deload” in the last 3 weeks, i resumed normal training today after getting back to NH yesterday afternoon. The gf and I took the long route home through Canada on our way back. Stayed in Toronto on the 30th and spent NYE in Montreal. We had a blast, so although it sucks that I wasnt training anything close to consistently over break, it was great spending time with both my and her families as well as many friends. I hope you all also had a wonderful time over the holidays.

Destroyed my lower body today. Good way to get back on track.
 
Oh them DOMS gonna get ya!
 
Stairs were the enemy after this one was all said and done. Im sure tomorrow will be more of the same.

Canada was nice, had some Indian food in Toronto that was just unbelievable. I’d never had indian before and I was definitely missing out. Then the Montreal trip included 3 different orders of Poutine. We ate well...hence my current bloated midsection.
 
jswain34 said:
Stairs were the enemy after this one was all said and done. Im sure tomorrow will be more of the same.

Canada was nice, had some Indian food in Toronto that was just unbelievable. I’d never had indian before and I was definitely missing out. Then the Montreal trip included 3 different orders of Poutine. We ate well...hence my current bloated midsection.
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I LOVE INDIAN FOOD!!!
 
jswain34 said:
Stairs were the enemy after this one was all said and done. Im sure tomorrow will be more of the same.

Canada was nice, had some Indian food in Toronto that was just unbelievable. I’d never had indian before and I was definitely missing out. Then the Montreal trip included 3 different orders of Poutine. We ate well...hence my current bloated midsection.
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Indian food is the greatest thing I absolutely cannot tolerate...goes down hurting so good with a runny nose, but then just destroys my gut. It’s the only thing my wife has ever truly asked me not to eat again, and we cut some awful protein farts together

Poutine is the titz!
 
I love Indian food. Careful consuming all those spices, you’ll be a walking (sweaty) incense.
 
W5day 3

Wu:
Dyn stretch
Band dislocation x15x2
Rusin PA x15x2

•45 deg inc bp, NG w/ viper bar (x3@10, 90%x4x2)
55x8
55x5
105x5
145x5
145x3
175x3
205x3@8
225x3@10
200x4@8
[email protected]

•Comp BP (280x1-3x3)
185x5
220x5
250x3
[email protected]
280x3@9
[email protected]

Ss/

•Duffin UR row (3x15)
53x12x3

•Long handle seated pronated high row w/ 1-2ct pause (4x12)
85x12x2 (upward)
85x12x2 (downward)

Ss/

•NG Handle cable tri extension (3x15)
65x12
55x15x2

•Lateral raise (2x15)
10/20 x12x2
(Used my bow flex dbs that you can adjust the weights on each side of the db independently, so i had the weights in the front (thumb side) at 20 and back at 10 to help me “dump the milk” like that video tyga posted recommended for cueing. Seemed to work well.

Ss/

•Spider curl (2x15)
20x15x2

Good sesh. Hit 195x4@10 in week 1 so this was a definite improvement from that. Im essentially peaked right now so I’m not surprised my strength in these last two workouts has been good.
 
Hyde said:
Indian food is the greatest thing I absolutely cannot tolerate...goes down hurting so good with a runny nose, but then just destroys my gut. It’s the only thing my wife has ever truly asked me not to eat again, and we cut some awful protein farts together

Poutine is the titz!
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I’m with Hyde on this one. Never again will I ever touch curry for this exact reason. My wife got her first dose of the curry experience for the first time in her life a few months back. Exact same scenario lol.
 
Hyde said:
Indian food is the greatest thing I absolutely cannot tolerate...goes down hurting so good with a runny nose, but then just destroys my gut. It’s the only thing my wife has ever truly asked me not to eat again, and we cut some awful protein farts together

Poutine is the titz!
Click to expand...

Yah...it definitely took it’s toll on me lol. I will probably have it like twice a year bc i had some serious reflux afterward.

tyga tyga said:
I love Indian food. Careful consuming all those spices, you’ll be a walking (sweaty) incense.
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Funny you say that. I caught a whiff of myself at the gym yesterday and I definitely got a little curry scent in there. Smells better than my normal BO if im being honest . Maybe i could eat it more often for a natural cologne :)
 
Hyde said:
Indian food is the greatest thing I absolutely cannot tolerate...goes down hurting so good with a runny nose, but then just destroys my gut. It’s the only thing my wife has ever truly asked me not to eat again, and we cut some awful protein farts together

Poutine is the titz!
Click to expand...

Yah...it definitely took it’s toll on me lol. I will probably have it like twice a year bc i had some serious reflux afterward.

tyga tyga said:
I love Indian food. Careful consuming all those spices, you’ll be a walking (sweaty) incense.
Click to expand...

Funny you say that. I caught a whiff of myself at the gym yesterday and I definitely got a little curry scent in there. Smells better than my normal BO if im being honest . Maybe i could eat it more often for a natural cologne :)
 
Thanks goodness it does not give me that issue.
 
W5 cardio and health maintenance day

•Sauna & stretching x5-10m

•Treadmill walk (LISS)
10m @ 3.0 mph
5m @ 3.3mph
5m @ 3.5mph
10m @ 3.5 mph + 2.0 incline

•5m foam roll quads focusing on vmo as it is sore as piss from 2 days ago.

•Bird dogs: 2 sets of 6 w/ 10ct hold
Ss/
•Side plank: 20s/5sx3 for 2 sets

•Ab rollout: 2x8

Ss/

•Band tri ext
Random gym band x50x2 (first 25 udhd, 2nd 25 ng)

Notes:
Just got in for some LISS and did some other “housekeeping” type stuff. That was the single longest bout of cardio ive ever done under my own will/desire (ie without a basketball coach yelling at me the whole time). Also this finished at hour 18 of what will be a 19.5-20 hour fast when all is said and done. IIRC from my research in undergrad, fatty acid oxidation peaks at 19-20 hours (within the first 24 hours of fasting, I donno if theres a second peak as i dont think I looked that far out) so thats “cool”. Whether it makes a real world difference or not is a whole different story, but at least in theory its cool to do cardio then for me as it makes me think im getting some more bang for my buck.
 
If I’m gonna do cardio, and that’s a big “if”, it needs to be impressive enough to last me til the next time I do cardio...which could be a while.
 
Week 5 day 4

WU:
Dyn stretch
Kb swings: light band around hips + 53lb x15x2
Rusin PA: monster mini x15x3

•Zercher Sq to 1” below parallel soft box (x10x3)
45x5
95/135x8
185/225x10
275x10
295x10x2 - these sets were @8.5-9

My left vmo was still pretty damn sore today, right somewhat too. Almost to the point where i elected to push today off to tomorrow. Probably shouldve as it was bugging me during these, but whats done is done. Tomorrow is off, tuesday will be log, aiming for wed for next lower session but will push it to Thursday if i have to. This would be a perfect scenario to have an x-wife, boomstick, pain pill, whatever. It’d be brutally painful but super effective.

•Farmer carry (60% x10s, add 5% til fail to go 50 ft in 10s)
150x50ft
163.5x50ft (used kg plates for the exact 5% but after this said f that and just made 15lb jumps)
175x50ft
190x50ft
205x 50ft in 10s then turn w/ no drop and made an ugly return trip without dropping.

I was sick of changing weights. Still got good work in.

•Yoke push on turf (work up to a difficult d&b set)

185 x45ft each way
275 x45 “ “
365 x “ “
455 x “ “
505 x “ “

Ss/

•GHR (3x10-12)
Bw x10x3 between d&b of 1st 3 sets - these hurt like hell with sore quads lol.

Had standing abs planned too but farmers took way too much damn time. Only reason im doing them instead of suitcases is im considering entering a comp the first weekend of april in Carol Stream, IL. We’ll see if i can talk myself into it. Entry fee & strongmancorp membership fee are more of a deterrent than anything. Hyde, Jess have anything going on that weekend? Its a nats qualifier.

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Id probably just go novice > 231 since realistically its doubtful i could do anything other than the farmers, the ligher log for 1-2, waddle the keg/sandbag for a bit, and MAYBE a stone or two in the 264 HW class. Just sounds more fun to actually have a chance at being borderline competitive in the novice class.
 
I would indeed say go Novice for your first one. Let’s you forget about cutting and focus on just going and having fun on some different equipment & meet some other lifters. Honestly this in my opinion is a lineup of events, some of my favorites and not particularly dangerous.

I will definitely come up and support you if work or something unforeseen doesn’t prevent it; this is barely 2.5 hours away from me. The weights are pretty light for Jess and I doubt she will be worried about doing nationals this year since we may try to conceive a few months after the Arnold, but she may well be down to come do it for funsies.
 
Hyde said:
I would indeed say go Novice for your first one. Let’s you forget about cutting and focus on just going and having fun on some different equipment & meet some other lifters. Honestly this in my opinion is a lineup of events, some of my favorites and not particularly dangerous.

I will definitely come up and support you if work or something unforeseen doesn’t prevent it; this is barely 2.5 hours away from me. The weights are pretty light for Jess and I doubt she will be worried about doing nationals this year since we may try to conceive a few months after the Arnold, but she may well be down to come do it for funsies.
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Appreciate the feedback. I agree, plus you know how i feel about cutting a bunch of weight. 231 would be reachable fairly easy if I gained literally 0 weight until then but id rather get to a solid 250-255 and be stronger. I like the events too, theyre all generally things ive trained for to some degree also which is a huge plus...other than the keg/sandbag carry that is.

Sounds great bud. Ill let ya know when i decide. Well thats friggin exciting news!
 
W6d1

WU:
Dyn stretch
Rusin 3 way shoulder wu w/ mini band x2
Band pushdown mini x20x2
Lumbar locked cat camel: 1x10 each way
Hip banded kb swing: avg band + 53lb kb x15x2
Upside down kb squat: 53x10x2

•Log C&P (clean every rep for work sets)
(Sleeveless)
70/100/130x5 (x2 each)
165x3x6 90s rest cleaning every rep as noted

•Strict rack log press (standing)
135x3
160x3
180x3+ [email protected]

•Rocky PU (ng attach over bar) (4x10)
Bw x10, 8, 7, 7

+ 2, 3, 3 = x8 Dante ring pullup

Ss (60s between each round)

•Db rolling tri (3x12)
40x12x3

•Db curl (2x8)
40x8x2

Ss (60s b/t each round)

•Band incline fly (2x15) (band choked around vertical poles of rack)
Mm x15x2


Note:

L elbow was feeling a little wonky today on the log c&p. Gonna ice it today and hope it works itself out. Need to do more of the high rep band pushdowns...i have gotten better about them but still dont do them consistently enough.
 
I get the same way with things like the banded push downs. I do them a lot when needed but tend to slowly taper back off once I am feeling better and want to spend time on other things, then tada the reason I was doing them decides to say hello again...
 
MrKleen73 said:
I get the same way with things like the banded push downs. I do them a lot when needed but tend to slowly taper back off once I am feeling better and want to spend time on other things, then tada the reason I was doing them decides to say hello again...
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This guy gets it. That’s exactly how it works for me. Talk about a hypocrite...i am always harping on people about prevention being the best medicine and here I am lolly gagging on my prevention.
 
Week 6 day 2

Post workout bw: 243 (shorts, sandals on)

Wu:
Dyn stretch
Bird dog: 5/3 x10s per side
Rdl: 135x10, avg band around hips + 135 x10

•Snatch grip deadlift (pointer on outer of 2 rings) (x3@9, x4x2@88% of 3rm, if feeling good work up to a conv 3rm before down sets)
135x5
225x5
275x5
315x5
(+ belt)
365x3
405x3
(+ straps)
[email protected] expecting that to be my 3rm after the 405x5@9 from week 2 of the cycle.
[email protected]

(No straps - hook grip)
Switch to true conv
485x3@6
515x3@8
545x3@10, last rep felt ugly but it went up pretty decent. Dunno where the **** this came from but got dayum did it feel good. If it isnt itself it has to be damn close to an all time PR triple - it most definitely is on a stiff bar.

Form note: had my shins entirely within the knurl and hands just outside that, pinkys not quite to inner ring. Finally had a wedge and was spreading the floor.

Snatch grip
(Back to straps)
425x4x2

•Rev SSB FS (235x3x6 60s rest)
70/120/150/180x6
210x3
235x3x6 or 7 (lost count but did an extra to make sure it was at least 6) (loose belt on top weight)

•SL LP (3x10) (immediately into second leg after first was finished w/ 60s between sets)
210x10
230x10
220x10

•Meadows rows (3x10 - supposed to be 5 but i was cashed out)
100x10x3

•Rusin pull apart (2x20)
Mini x20

Boo fuckin ya fellas. Might just need to start warming up snatch grip for the rest of my life.
 
Hyde said:
Damn now that’s what I’m talkin’ ‘bout, Willis!
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That is also what I’m talkin about. I have the “wtf was that” feeling still today. So strange how just randomly one day my deadlift was like “hmm okay ill stop playing around and I’ll come back”. Now just gotta keep that train rolling.
 
jswain34 said:
That is also what I’m talkin about. I have the “wtf was that” feeling still today. So strange how just randomly one day my deadlift was like “hmm okay ill stop playing around and I’ll come back”. Now just gotta keep that train rolling.
Click to expand...

Honestly focusing on keeping your body prepared and thus your back healthier is probably a big part of it: the nervous system down-regulates output when there is pain to protect yourself. And training consistency matters, and even if training hard accumulated fatigue can also mask performance (this is typical when getting after it right). But you are a big guy with a stout frame, plenty of muscle and years of training experience - that 633lb or w/e deadlift wasn’t an accident, and your potential is much greater. Nothing changed under the hood! Stay focused and big things are coming.

SkRaw85 said:
Nice yankin! Just saw that 5th set in my inbox, thanks again.
Click to expand...

If you can wrap your mind around just doing the damn work and sticking to the script for 6 months at a time, it’s basically guaranteed progress twice a year. It works for men and women, with or without drugs. It was made in prison where they had no drugs, very poor nutrition, and could only train with submaximal weights a few days per week, and it worked across the board for everyone. It’s not about doing the maximal weights or training accessories to the extreme - it’s about consistently doing exactly what’s needed in the big lifts and targeted accessories to continually progress in powerlifting, while avoiding overuse injuries or burning out.

5th Set works.
 
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