Jswain's training log for powerlifting

Week 6day 3

Band pull apart: mini x15x5 (1st 2 before starting, last 3 during work up sets)

•NG inc bp (45 degrees) (65-80% x8-12x3-4) (160-195)
55/105x8
145x5
160x8@8
[email protected]
[email protected]
(+ cerberus 5mm elbow sleeves) - felt like the fatigue was coming a lot more from my shoulders than tris but wanted to see how much of a difference they made. Im doing this accessory in an attempt to help with my overhead so might as well use the equipt im gonna use on ohd too.
160x6 rack + 2, first one absolutely flew up so i didnt think 8 would be an issue but my delts packed up shop during rep 6.

•Comp Bp (65-80% x8-12x2-3) (225-275)
165x5
195x5
225x8@7 - honestly i planned on stopping at 8 cuz i thought itd be the appropriate RPE. Shouldve gone for at least 1 more.
225xAMRAP = 9@10

•1/2 kneeling cable row (4x10)
85x10x4

Ss/

•NG Handle cable tri ext (3x12)
55x12
60x12x2

•Duffin UR row (3x15) (53x12x3 last time)
44x15x3

(Tri set/)

•Lateral raise (2x12
20x12x2

(Tri set/)

•DB Hammer Curl (3x12)
30x12x3

(60s rest before next round)

I couldnt give an F about my PL comp right now as long as my log keeps climbing and deadlifts the other day wasnt a fluke. Today is really just a complete accessory day so just getting in, getting out, staying healthy, and getting some upper volume is all i care about here.
 
Congrats on the pull day!!! Looks like you are hitting a nice stride!
 
I think you have the right idea about it. If your log is going up all your other overhead lifts will rise, but I felt that you can’t really PUSH the bench if trying to maximize log training - benching and variants must be viewed as the accessory pressing.

Same as if you are really hammering the squat, you cannot expect maximal gains from the deadlift. One must have a bit of mental priority for maximal progress on the chosen lift.
 
Week 6 day 4

Fighting off a case of the “head cold” over the last couple days. Took a bronkaid but it only did so much.

Dyn stretch
Bird dog: 5/3
Hammer curl: 20x20x2
Kb swing: 53x20x2 w/ light around hips

•Zercher box squat (3x8)
95/135/185/225x8
275x8
305x8x2

•Farmers carry (70% x max distance in 1m) (60 feet each way) (+ drops end of each direction)
110 down back
140 down back
175 x 2 down backs in 60s (had 1 done in 20s, 1.5 in 35 then caught a breather maybe from the cold partially maybe partially from being out of shape).

•Yoke push (185 base) (50 ft each way)
365 x down back x2
425 x down back x1

Ss/

•GHR
Bw x10x3

Have a bunch of stuff building up on me for school. The program apparently has this intention to just throw a massive amount of busy work at us to make us feel like we’re getting our 13k worth for the extra term. Just gotta jump through the hoops for a couple more months :sigh:

With that said I’ll probably take tomorrow off training to try and knock some of this crap out and also give myself another day to improve from this head cold then get my max log in on Wednesday either before or after my standardized patient encounter and write up.
 
Week 7 day 1

Post w/o Bw: 245 w/o shoes

WU:
Dyn stretch
MG Bird dog: x5, 3
Band pushdown: mini x25x2
Band pull apart: mini x25x2
Kb swing: 53x20x2
Standing db op: 15x25x2
Db hammer curl: 15x20x2
Oly shoe kb goblet squat: 53x15x2

The reason for all that volume was that I watched a few wenning videos and he recommends 4x25 on 3 exercises, i did 3 more exercises for 2 less sets each. Basically like a little mini cardio/gpp circuit that warms up the muscles you’re gonna use that day.

•10” Log C&P (clean 1st only, [email protected])
70/100/130x5
(+ belt)
160x5
(+ red 7mm cerberus elbows)
190x3
220x3@7
(+ dual ply elbow sleeves)
245x2 fail 3/4 on the way up of the 3rd
5 min rest
245x1 fail 3/4 way up 2nd, this one was doomed from the start as i was in a funky position after i cleaned it from the spider to front rack. Tried to overcome it but i didnt get **** for leg drive on the first one and then didnt have a chance on the second.

•10” log strict rack press
145x5
170x3
(+ red cerb sleeves)
190x1+ —> x6@10

•Rocky PU (4x8)
Bw + 35 x8, 4 + 4 @ bw, x2 + x6 @bw
Bw x6 + pause then 2 more

Ss/

•DB rolling tri (3x12)
50x12x3

•Db curl (1 myo set)
50x8 —> 3 + 1
(Shouldve used 45s)

•incline band fly (3x12)
Monster mini choked around rack x12x3

Well that sucked. I did have second thoughts when loading the 245 but the 220 went so well i just got a tad little overzealous. With the 220@7 calc, my 3rm wouldve been 235 so i shouldve just gone with that. 245 for a double @9.5 puts me at 260 so ill try for 250x2 in a few weeks.

Spent 15 mins in the hot tub after as my lower back has been a little tight after last weeks pulls and sitting on my ass being back at school for the last week.
 
I have found the log weights up fast at the top end. Calculations don’t really hold up very well because the issue with log compared to something like a benchpress or squat is that when it becomes truly maximal your technique is often compromised, and you only had enough power to hit it with your normal correct technique.

Basically always round down and don’t get greedy when you are guesstimating. Jessica absolutely smoked a 165 10” log last week, and 170 was pretty easy too, but we had her go to 175 and she barely made it - she didn’t narrow her stance from the clean under the max load, so her feet couldn’t spread as far as usual and drop her under during the jerk as well, so she caught it lower and had to barely press it out. Those things can be fixed, but you see what I mean - 165 looked like she could have did 185.
 
Makes sense. And that seems to coincide with my experience so far too. For instance a couple months ago now when i hit 240 fairly easily then jumped to 250 and failed the first time only to come back to get it the second attempt when my form felt much better. From now on I’ll probably lower my 10%1rm max jump between attempts to somewhere around 10-15 lbs tops once i get up closer to maximal weights.
 
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WU:
Dyn stretch
MG Bird dog: x5/3
Wenning style circuit
1. Hip banded kb swing: avg + 53 x20x2
2. Band lat pulldown: light x25x2
3. kb goblet squat 53x15x2
4. Band pull apart: monster mini x20x2

•SG DL (340-420x6-10x3-4)
135/185/225/275/315x5
(+ belt, straps)
340x10@6
375x10@8
405x7@8

•Rev ssb FS: (240-290x8-12x2-3)
70x6
120x6
160x6
190x6
220x6
(+ belt)
240x8x2

Ss/

•Bench supp meadows row (5x10)
100x10x5

•SL leg press (3-5x8)
Just didnt have it in me. Was dragging ass through this one - took me 105 minutes to get through warmups + those 3 exercises.

I wasnt very diligent about my nutrition yesterday and probably fell at least 1000 cals short of where I need to be. Long day at school and I wasn’t adequately prepared. Chalking up my lack of endurance to that + this cold im still trying to get over. Still got some good work in.
 
Sometimes just getting good work in should be considered a win.
 
Dbl
 
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W7de

Dynamic stretch
Band pushdown: 2x25
Incline ring pull (from smashrx - incline rear delt row w/ ER): 2x20
Incline db NG press: 30x25x2
Incline ring row and sweep (from smash rx): 2x20 (10 per arm)

•inc ng bp w/ viper bar (160x3x6 EMOM)
55/105/125/145x5
160x3x6 EMOM

Ss/

Band pull apart: mini x15x4

•comp bp (215x3x4 EMOM)
135x10
165/195x5
215x3x4

•1/2 kneeling cable row (pron to ng) (4x8)
85x8x4

Ss/

•Lateral raise (3x10)
20x10x3

•straight bar supinated cable pushdown (3x10)
50x12
60x10
65x10

Ss/

•Duffin UR row (3x10)
53x10x3

Good day. Got some volume in. Rear delts and external rotators were lit up from that smashrx ring incline pull. NG presses honestly felt a little heavier than they shouldve but they still moved decently quick with the exception of 2 or 3 of the 3rd reps so i just let it ride. Might get day 4 in tomorrow but will probably save it til Monday since ive got the day off from class.
 
W7d4

WU:
Dyn stretch
MG bird dog: x5, 3
MG side plank: x3
Hip band kb swing: avg + 53lb x20x2
Band crunch: light x25x2
Hammer curl: 15x25x2

•Zercher 1” > parallel box squat (4x6)
(Beltless)
45/95/135/185/225/275x6
305x6
320x6
340x6
360x6

•Farmers carry (87.5% x50’ x2) (250 for nov mw, .875 = 220)
110/1401/170/200 x down & back
220 one way, 90s rest
220 back

•Yoke push (max x50 ft, increase each length)
x50 ft

270
360
450
540
360

•GHR (3x10)
Vs MM x10x3
 
Week 8 day 1 - deload

Treadmill walk x15m @3 mph, 2.0 incline
Dyn stretch
Incline Ring row pull: 3x15
Ss/
Pallof: MM x10s/3s x3 each direction x2 sets

•NG Viper bar OP/PP
55/85x5
115x3
135x3
150x3x3

•NG viper bar strict Rack Press
105x5x2 -> forgot to put the 10s on and noticed after the second set. Got a little bit of an extra deload.

Ss/

•Rocky PU (3x10)
Bw x10x3

•Rope pushdown (2x10) (upstairs)
60x10x2

Ss/

•Straight bar Rev cable curl (2 sets)
60x10
50x12

•Fly machine (2x15)
170x15

LISS: 15m walk at 3.0 mph, 2.0 incline
 
Week 8 day 2 - deload

WU
Donnie hangs
Dyn stretch
Ring incline pull row x15x2
Banded kb swing: light + 35 x20x2

•SG DL
275x3x3 (last set plain conv)

•Front Squat
185x3x3 (last set high bar back)

•Band leg extension (2 sets)
Light x15
Light x25

Ss/

•Bench supported meadows row (2x15)
70x15x2

Hot tub x10m
Cold tub x5m
Hot tub x5m

Recovery recovery recovery. Prepping for a good 3 weeks of training.
 
Week 8 day 3

WU:
Dyn stretch
A. Incline Ring row pull x15x2
A2. Viper bar NG curl: x20x2
A3. Mini tri ext: x20x2

•Viper bar NG floor press
55x15
105x5
130x3
150x3x3

Ss/

•Bent over cable row (iso, both hands same time) (3x10)
70 each hand x10x3

•Viper bar WG floor press
150x5
180x5
200x3x2

Ss/

•Duffin UR row (2x10)
53x10x2

•Unil Sup grip cable pushdown (2x15)
25x15x2

About as much of a deload as can be. Shortened the ROM and changed the angle to a more joint friendly pressing variety vs incline and comp. Ready to go Monday.
 
Brooke had the day off yesterday so we ended up going on a little day road trip and therefore I didnt get the planned session in. Pushed to this morning.

Week 9 day 1

WU:
1. Dyn stretch
2. MG Bird dog: x5, 3
Ss/
2a. Hammer curl: 25x20x2
3. 3 way shoulder wu (disloc, PA, + ring row pull): x15x3
4. Standing db OP: 25 x25x2
Ss/
4a. Hip banded kb swing: avg + 53 x20x2

•Log C&P (clean every rep) (215x3x2, 215x 60s AMRAP)
70/100/130/160x5
190x3
[email protected]/8.5 (still was likely going to be tougher than the first set but my hands were slipping so it made it more difficult than I would have expected).
215x4 60s cleaning every rep, cardio held me back here big time. I had 3 done in 30s but it took me 20s to get enough breath to go back in for another attempt at a cluster. Got the rep done with 5s left when I locked out the press.

•Log strict rack press (5s week)
135x5
155x5
(+ 7mm cerberus sleeves)
175x5+ —> edit: ****, I forgot to record this. I think it was 7 but not totally sure.

•Rocky PU (3x8)
Bw x8
+ 25 x8 (last 2 with a small knee boost - i refuse to call it a kip)
+ 15 x8

Ss/

•Band fly (3x15)
Band choked around post of power rack
MM each hand x15x3

•DB rolling tri press (2x15)
50x15x2

Ss/

•Db hammer curl (2x15)
30x15x2

Not exactly pleased with today’s session, but these 60s amraps always seem to really humble me due to how much cardiovascular fitness it takes to get through. It really exposes any lack of it as well, as it seems to do with me every 3 week cycle.
 
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Yeah 60s AMRAP sets on a C&P must be brutal add it being a log and I bet it is probably even worse.
 
MrKleen73 said:
Yeah 60s AMRAP sets on a C&P must be brutal add it being a log and I bet it is probably even worse.
Click to expand...

I got pretty lightheaded on the 3rd rep of my second set when the log was up in the clean position. I cleared out everything behind me for the AMRAP set in case I went nighty night at lockout. The log sitting on your chest is unlike anything else.
 
MrKleen73 said:
Yeah 60s AMRAP sets on a C&P must be brutal add it being a log and I bet it is probably even worse.
Click to expand...

It’s tough to convey if you haven’t ever cleaned a log, but it just gasses you and no amount of GPP or other fitness can prepare you appropriately except practicing cleaning all your reps.

If you get more fit you will by default improve your truck pull endurance, your carry events/medleys, your loading amraps. But the log just takes a lot of time/volume under the log.
 
Week 9 day 2

WU:
Dyn stretch
Hangs
Bird dog x5, 3
Kb swing: avg + 53 x20x2
Ss/
Band PA: mini x20x2

•SG DL (375x1x8 - 30s rest)
135/185/225/275x5
325x3
(+ belt)
375x1x8

•Rev ssb Front squat (80-95%x2-4x3) ([email protected])
70/120/160/200x5
(+ belt)
240x4
275x4
—work sets start—
310x4 —> [email protected] a 10 on the right side and a 5 on the left.
345x2@9
[email protected] *PR double*

•Bench supported meadows rows (3-5x8)
100x8
125x8
135x8
125x8

L L knee has been bugging me since hitting the log earlier this week. So I skipped the unil leg presses. Pleased with the PR. Want 405+.
 
Congrats on the Frontsquat. That’s a great one to PR!

Take some extra Vit c or Curcumin away from training and really focus on your technique next time when you do press next. I am the first to say I routinely over track my knee on log and it’s easy to let a little thing become a bigger chronic issue with that.
 
W9 day 3

WU:
Dyn stretch
Ring row pull: 2x20
Band pull apart: 2x20
Tri pushdown: 2x25

•45 deg NG incline press w/ viper bar (x2rm, 95% of 2rm x3x2)
55/105/145/175/205x5
(+ red cerberus sleeves)
235x2
255x1.5 - fail - use 245 as 2rm x.95 = 235
[email protected]
[email protected]

•Comp Bp (thumb from edge) (300x2x2)
185/215x5
245x3
275x2
[email protected]/
300x4@10 —> went off program...curiosity got the best of me.

•1/2 kneeling cable row (3x12)
85x12x3

Ss/

•Lateral raise (2x12)
15x12x2

•Duffin UR row (3x12)
53 x12x3

Ss/

•Unil udhd tri Cable extension (3x12)
20x12x3

Post workout bw = 248. Getting back to big boi body weight, still lifting little boi poundages.
 
Hyde said:
Congrats on the Frontsquat. That’s a great one to PR!

Take some extra Vit c or Curcumin away from training and really focus on your technique next time when you do press next. I am the first to say I routinely over track my knee on log and it’s easy to let a little thing become a bigger chronic issue with that.
Click to expand...

Noted. I need to pick some more circumin up...ran out probably 3 months ago and just never bought anymore. Also have been out of OT for about 2 months, so my vitamin C intake has dropped substantially. Also not getting the glucosamine thats included in that formula - data is very questionable on that in regards to efficacy but i doubt it hurts if its included in the multi.
 
jswain34 said:
Noted. I need to pick some more circumin up...ran out probably 3 months ago and just never bought anymore. Also have been out of OT for about 2 months, so my vitamin C intake has dropped substantially. Also not getting the glucosamine thats included in that formula - data is very questionable on that in regards to efficacy but i doubt it hurts if its included in the multi.
Click to expand...

I use Vitamin Shoppe 900mg once a day. Bought 2 of the jumbo bottles when they were on a BOGO sale of some kind and very happy with them. Vitamin C was 350ct 1g bottles on a BOGO at Target I think lol.
 
W9d4
Dyn stretch
Band crunch: avg x20, 15
Goblet squat: 55x15, 15
Hamer curl: 20x20x2

•Zercher box squat (3x10) (300-315 goal straight sets)
45/95/135/185/215/255x10
300x10x3

•Farmers (start at 70%, add 5% until fail to go 50’ in 10s)
WU: 135x2 down backs, first set suitcase style.
(1 length per weight from here on)
175
190
205
220
240 x 2 (1 down and back) made it with only ms to spare second set.

99% sure those are both PR runs for farmers. Feels good to be up to what (I think) are considered minimum comp standards of bw per hand.

•GHR (2x10)
Bw x10
Bw vs mini x10

Ss/

•Reverse Hyper (2x15)
“Bw” x15, 15 (+ fit chick black band around ankles)

After all of the loading and unloading with farmers i had had enough. Switched in these two for sled pushes which I know is not even remotely comparable but i just wanted to get some PC work and get out of there. Light/form work on the log tomorrow then friday will be a snatch grip DL 2rm with potentially a conv 1rm attempt afterward depending on how things are going. If all goes well i have a chance of matching my all time PR or maybe setting a new one (for conv, not sumo).
 
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Great work on the farmers runs! All of the loading, unloading, & constant clamp tightening makes them take more energy and time than you would think. I have been going on Sundays when I don’t train just to help load equipment so the wife can get training done before her work at 9am.

240 is very respectable for an amateur, and you will continue to improve that for sure as well.
 
Week 10 day 1

Pvc roll quads x1-2m
Dyn stretch
Shoulder dislocations (2x10)
Bad pull apart (2x15)
Ring row pull (2x20)
Goblet squat (2x15)
Band extension: micro over bar both hands same time: (2x25)

•Log C&P (clean every rep) (175x2x6 60s rest)
70/100/130x5
(+ belt)
155x2
(+ 7mm elbow sleeves)
175x2x6 E60s

In past form/technique/speed days I found myself mentally out of it occasionally and from time to time id viper press a couple sets just do get through it quicker. I really tried to be very intentional with each move i made today through each step of the clean into the press (as I should do every time, but we’re human). Hoping that this more mindful movement practice carries over to those 60s AMRAPS.

•Strict log rack press (3s week)
145x3
170x3
(+ belt, cerberus 7mm elbow sleeves)
190x3+ —> [email protected]

Ss/

•Rocky PU (3x8)
+25 x8, 8, 8

•Db rolling tri press (3x12)
60x12x3

Ss/

•Hammer curl (3x12)
30x12x3

Edit: dont think ive updated my “current physique” in about 8 months, so here are some noodz. Recent bw was 248.

Invalid Link Removed
Relaxed

Invalid Link Removed
Flexed

Cant get a very good reverse camera back shot in the mirror so gonna have to leave you guys hanging there.
 
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Hyde said:
Great work on the farmers runs! All of the loading, unloading, & constant clamp tightening makes them take more energy and time than you would think. I have been going on Sundays when I don’t train just to help load equipment so the wife can get training done before her work at 9am.

240 is very respectable for an amateur, and you will continue to improve that for sure as well.
Click to expand...

Having someone to help with the unloading/loading and clamping process would be such a luxury. Thats a good way to get some good active recovery in for you to boot.
 
jswain34 said:
Edit: dont think ive updated my “current physique” in about 8 months, so here are some noodz. Recent bw was 248.

Invalid Link Removed
Relaxed

Invalid Link Removed
Flexed

Cant get a very good reverse camera back shot in the mirror so gonna have to leave you guys hanging there.
Click to expand...
Nice work but pics give me an error.
 
Week 9 recovery day

1. Donnie hang routine
2. Treadmill walk: 2.5-3mph x15m @ 1 incline

3. Band tri udhd pushdown: 2x50 w/ gym red band
Ss/
4. Band curl: 2x50 w/ gym red band (alternating sup and pron grip each rep)

5. Ohd banded dead bug w/ short MM around feet: (3x10)
Thick yellow gym band x10
Thick(er) green gym band x10x2

Tri set/

6. MG Bird dog: 2x4

Tri set/

7. Sommerset modified side plank w/ 10s hold: 2x8 per side

8. Stretch x5m
9. Elliptical x30m mainly at levels 3&4.

Was thinking of 45m cardio but i couldnt make myself do anymore on the elliptical. Just wasnt happening. Feeling loose and ready to pull something nice tomorrow.
 
Week 10 day 2

Buzzkill session.

WU:
Dyn stretch
Monster walk w/ pro light xd
Pull up (wide) x8x2
RDL: 135x10, avg around hips + 135 x10

•SG DL ([email protected] —> if things feel decent take a heavy conv pull x1)
135/225/275x5
315x4
(+ belt)
365x3
405x2
(+ straps)
455x2@8
[email protected]

Switch to conv DL w/ hook
485x2 —> hated the way the first one felt so i did a reset and took it again. Second was better but still not good.
500x1
520xF

Back to SG
435x - could barely pick this **** up off the floor so about mid shin of the 1st rep of the 1st set (supposed to be x3x2) i just set it down and moved on. Fuk.

Well that fuggin sucked. Just wasnt my day. Shouldnt of even done the conv pulls in all honesty, i had just been thinking about potentially setting a new PR since 545x3 3-4 weeks ago and just lowered the increments i increased by hoping itd click eventually - nope.

•BB Front squat (255x2x6)
45/95/135/155/185x5
215x2
235x2
255x2x6 w/ 60s rest

R SIJ was really bugging me through all of these sets. Usually its my left side that gives me fits from time to time so that could be a bad sign. Wonder if my right glut med wasnt firing correctly on deads and that was part of why i was weak as shît off the floor too.

After fronts i had had enough for the day. Rolled my hip with a softball, did a quick round of hangs, went home, ate, pouted (lol). Back at it tomorrow - will make up the accessories then. Dont wanna catastrophize this more than I have but today took really some wind out of my sails. It’ll pass but dammit im pissed/annoyed/frustrated.
 
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Eh, it’s not like you needed to PR right now, it just would have been nice. Better that you are not injured!
 
Hyde said:
Eh, it’s not like you needed to PR right now, it just would have been nice. Better that you are not injured!
Click to expand...

While this is true, it was just the way that it all went down that really has me pissed. Like 45lbs less than what I pulled for x3 a month ago? Just wtf.
 
jswain34 said:
While this is true, it was just the way that it all went down that really has me pissed. Like 45lbs less than what I pulled for x3 a month ago? Just wtf.
Click to expand...

It’s a labor of love/hate. Years to build it yet weeks to lose it. These odds are ****! Lol. Must. Keep. Going.....
 
Hyde said:
Better that you are not injured!
Click to expand...

We may have spoken too soon. Moving very gingerly today and tossed & turned all night waking up what seemed like every half hour due to being unable to get comfortable. Nothing like a dull ache that turns into a sharp stab every once in a while to let ya know youre alive. Feels like my right SI.

Not gonna do the makeup accessories i was planning on doing, gonna turn my focus to recovery to try and be able to salvage my heavy log double for next week.
 
Düblé
 
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Week 10 fix yo **** day

•Bird dog: x3x2 each leg
•Donnie hang
•Donnie stomps: heavy band x20x2 each leg
•GHR banded ab curl: light x30x2
•banded oblique push down: light x20x2

Hot & cold tubs

Feeling a little looser. Can at least tolerate bending over now.
 
Week 10 day 3

WU:
Dyn stretch
Donnie hang

Tri set:
Ring row pull: 2x20
Band PA: 2x20
Band sup tri ext: micro x25x2 both arms at same time

•Viper NG 45 deg Inc Bp (70-85% = 170-210 x8-12x3-4)
55/105x10
105x5
145x5
(+ red 7mm cerberus elbow sleeves)
170x12@8
190x9@9
180x5 - hit wall - 10s rest pause between each of the next 3 reps.

•Comp BP (70-85% = 235-285x8-12x2-3)
185x5
215x5
235x12@8
(+ 7mm sleeves)
[email protected]
[email protected]

•1/2 kneeling Cable row (3x10)
80x10
85x10x2

•Supinated straight bar pushdown (2x12)
45x12
50x12

Best rep day ive had in a while, still not great though. Anything over 6-8 and my anterior delts are done. SI still not feeing great, but in seeing gradual improvement each day so it looks like ive avoided anything catastrophic. Definitely dont want to make a habit out of feeling this way after deadlifting though. I’ll probably convert my max log double to a max rack press just to take some of the pressure off from the clean. Not a great way to end these 12 weeks but nothing I can do about it now other than make the best of it.
 
Week 10 day 4

Back is feeling about 90%. So i felt good enough to get back after some leg training today.

WU:
Dyn stretch
Band pallof (anti-extension, tall kneeling) pro light x10/5x5x2
Ss/
Rusin PA: MM x20x2

Back ext: 25 lb kb x2x20
Ss/
Side ext static hold: 25 lb x10/5x5x2

^ hooollly piss my core was pumped after those 3. Definitely feeling the QL, obliques, & erectors more than rectus though.

Goblet squat: 45x15x2
Hammer curl: 20x25x2

•Zercher Squat (3x8)
95/135/185/225/275x8
315x8
345x8
375x8@8 - these felt solid. I have historically, occasionally, gotten a little hyperextended on these on the last couple of reps on the top set. This wasnt an issue today. Even gave it a nice little hold at the top of the last rep with the rectus contracted down hard.

•Farmers carry (80% x max distance in 1m) (50ft each way)
110x50ftx2
140x50ftx2
170x50ftx2
200x1 min max distance —> 3.25 lengths = ~160-165ft - 1st down & back no drops, then drop and repick the next 2 lengths

•GHR
Vs MM x15x2

Ss/

•GHR band crunch
Vs Avg x30x2

Was really thinking id have to modify my log press for next session but after this one id say theres a chance i can do it as written with the clean.
 
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Awesome to see the quick recovery!!!
 
Week 11 day 1

Bw pre workout = 248

WU:
Dyn stretch
Hangs

Tall kneeling anti ext pallof: pro light x10/5x3x3
Ss/
Ring row pull: 2x20

Standing anti latl flexion: pro light x30s x2
Ss/
Kb goblet 1 1/4 squat w/ band around knees: mm + 25x10x2

Hammer curl with warmup sets: 20x20x2

•Max Log c&p (clean 1st rep only) (2rm)
70(x2)/100/130x5
160x3
(+ red 7mm elbows)
190x3
215x2
(+ dual ply)
[email protected]
245x2@9 - failed at this on the second rep when going for my 3rm on 1/15
255x1, fail second (video), once again shoulda gone 5lb less. Think im good for 260x1 if i get some decent leg drive.

*New Log 1rm* - old was 250 on both a 10” and 12” log

•Strict Log Pin press
160x5
180x3
200x1+ —> x8@10 = e1rm 253.... huh
*Rep PR*

Ss/

•Rocky PU (3x8)
+ 25 x8x3

•ohd Band ext: mm x30 x2
Ss/
•hammer curl (3x10): 35x10x3

This fucking HS kid was jumping off walls grabbing onto rings, setting up boxes and jumping all over the gym, doing twists onto soft mats, then came up to me snapped his finger at me and asked me if they have springboards at this gym. What in gods fucking name is happening. Lucky this all happened during my warmups. If i was over 160-190 i might have just cleaned this kid and threw him over my head like a sandbag over bar. Its mid February, kid is a little late for his resolution.

Edit: here’s the video of the top set.

Invalid Link Removed
 
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Congrats on the new best!!! Are you working on a 12” log or 10”? My best was only 263 on a 12” a month before my bicep gave out. You have made pretty timely progress on log I would say!

Also, do you have access to an axle?
 
Hyde said:
Congrats on the new best!!! Are you working on a 12” log or 10”? My best was only 263 on a 12” a month before my bicep gave out. You have made pretty timely progress on log I would say!

Also, do you have access to an axle?
Click to expand...

Thanks brotha. 10” Titan Log is the one I bought last Feb. Used the 12” a couple times when I was in NM for 5 weeks but otherwise all of my work has been done on a 10” log. I agree, the 3rd time I used it which is when I went for a 3rm i failed the 3rd rep at 205...this was on 3/11/19. Now if I can only add 50lbs per year for the same number of reps I can be competitive in...3-4 years .

I do, yes. Funny you asked...i was thinking I may wanna try some axle presses soon.
 
Axle is in a lot of shows. Not as much as log, and log transfers better to axle pressing than vice versa so it’s a better staple, but the cleans are so different it’s important to practice some. After your first show you should try it out some. Still thinking about that show at Surge in April?
 
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