Jswain's training log for powerlifting
- Thread starter jswain34
- Start date
jswain34
Well-known member
W/O 2.6
Treadmill walk: x5m @ 2mph
Treadmill walk (carries)
Plate bear hug: 45x3 min
Suitcase: 45x1 min each side
1. Band Belt Sq if back hurts (2-3 warm-up sets of 8-10 then double rest pause set)
1 pass of light + 2 passes of MM x15
1 pass of 2 lights + 2 passes of MM x15
“ “ + 2 passes of 2 MM x15
“ “ + “ “ + 1 pass of avg x15 x2
Wanted to do more on that last set but the dip belt digs into the hip crease so fuggin hard I had had enough. That in combination with how much of an absolute pain in the ass it is to take the quadded bands off the two yoke skids, i wont be doing these anymore.
Band udhd tri ext (single arm)
Micro x40x2
Db lateral raise
20/12.5 x15 x3
Was very close to skipping this day altogether so im just glad to have gotten something in. I didnt do seated BB OP or the db flys.
Treadmill walk: x5m @ 2mph
Treadmill walk (carries)
Plate bear hug: 45x3 min
Suitcase: 45x1 min each side
1. Band Belt Sq if back hurts (2-3 warm-up sets of 8-10 then double rest pause set)
1 pass of light + 2 passes of MM x15
1 pass of 2 lights + 2 passes of MM x15
“ “ + 2 passes of 2 MM x15
“ “ + “ “ + 1 pass of avg x15 x2
Wanted to do more on that last set but the dip belt digs into the hip crease so fuggin hard I had had enough. That in combination with how much of an absolute pain in the ass it is to take the quadded bands off the two yoke skids, i wont be doing these anymore.
Band udhd tri ext (single arm)
Micro x40x2
Db lateral raise
20/12.5 x15 x3
Was very close to skipping this day altogether so im just glad to have gotten something in. I didnt do seated BB OP or the db flys.
jswain34
Well-known member
Pretty much all of my close friends around here have been into it for a few years now. My buddy gave me a free (almost full) set of really old clubs a month or two ago and we’ve gone to the range 1 time the last 3/4 weeks. Its relaxing & honestly taking batting practice in baseball was extremely therapeutic for me in that I could just shut my mind off and react to what was coming at me. Lifting used to be like that when I had some solid programming & didnt feel like my back was gonna blow out any given moment, but anymore im pretty much in my own head so the driving range is the closest thing ive got as of now.
jswain34
Well-known member
day 3.6 - pretty much scrapped most of the day today as it is really essentially a recovery type session. Since i havent lifted much the last 10 days I didnt feel it would do me a ton of good and i wanted to give myself more of a full body session since i wont lift tomorrow or likely wed either (overnight job intvw tomorrow). And i wanted to squat.
WU:
Ab rollout x10
Suitcase carry on treadmill: 30lb x5m alternating hands to make it equal on both sides
Ab rollout x10
Band GM: avg x20
Band PA: MM x20x3
1. Low bar 2ct Pause Squats
45x10x2
95x8
135x8x5 (90s rest) (sets 3-5 w/ unlatched belt to give myself some tactile bracing feedback)
Talked to Hyde a bit. Stupid of me to be somewhat pushing rest periods when the intent is rehabilitating whatever is going on in my lumbosacral area. I will say that there was no rep in any of those sets over an @6 rpe. Which isnt particularly surprising given the weight & the fact that things 99% of the time feel fantastic until I get to ~75+%. I also know that the classic dogma is that high bar and fronts are supposed to be more spine friendly...but, for me, it seems low bar squats irritate my problem area way less than either of the aforementioned. I have never had severe back pain when in a meet prep where I was regularly low bar squatting heavy. It always seems to pop up when im like “well i should train high bar and fronts to give my spine a rest & bring up my quads”. The first time I ever threw my shît out was on a front squat w/ 135, albeit a more than likely very shîttîly braced one. I dont know. Just seems to be a trend ive picked up on even prior to this go around, but i always just thought it had to be coincidental because of the classic train of thought.
2. Fat Gripz Floor press (x6@7, x3 repeats or @9 cap)
95x6
135x6
185x6
225x6
275x6@7
275x6@8
275x5 @9.5 -15s -> +1
3. Db hammer curl (2x8-10, x10-12 + 3 clusters)
30x10
35x10
40x12 + 4 clusters of 3 w/ 10s rest + 2
4. Band GM
Avg x20x2
WU:
Ab rollout x10
Suitcase carry on treadmill: 30lb x5m alternating hands to make it equal on both sides
Ab rollout x10
Band GM: avg x20
Band PA: MM x20x3
1. Low bar 2ct Pause Squats
45x10x2
95x8
135x8x5 (90s rest) (sets 3-5 w/ unlatched belt to give myself some tactile bracing feedback)
Talked to Hyde a bit. Stupid of me to be somewhat pushing rest periods when the intent is rehabilitating whatever is going on in my lumbosacral area. I will say that there was no rep in any of those sets over an @6 rpe. Which isnt particularly surprising given the weight & the fact that things 99% of the time feel fantastic until I get to ~75+%. I also know that the classic dogma is that high bar and fronts are supposed to be more spine friendly...but, for me, it seems low bar squats irritate my problem area way less than either of the aforementioned. I have never had severe back pain when in a meet prep where I was regularly low bar squatting heavy. It always seems to pop up when im like “well i should train high bar and fronts to give my spine a rest & bring up my quads”. The first time I ever threw my shît out was on a front squat w/ 135, albeit a more than likely very shîttîly braced one. I dont know. Just seems to be a trend ive picked up on even prior to this go around, but i always just thought it had to be coincidental because of the classic train of thought.
2. Fat Gripz Floor press (x6@7, x3 repeats or @9 cap)
95x6
135x6
185x6
225x6
275x6@7
275x6@8
275x5 @9.5 -15s -> +1
3. Db hammer curl (2x8-10, x10-12 + 3 clusters)
30x10
35x10
40x12 + 4 clusters of 3 w/ 10s rest + 2
4. Band GM
Avg x20x2
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Smont
Legend
I have a lot of issues with front squats, I actually don't even do them anymore unless there in the smith machine with weigh I can handle for 10 reps or more. It's one of the few exercises that I think the Smith machine makes better
jswain34
Well-known member
W/O 5.6 - skipped 4.6 since the main move was floor press & i did that the last session. Also wanted to do some pulling movements.
Good news - i seemed to tolerate squats without any hiccups. Glutes were actually sore from just that bit of light work lol. The joy of becoming detrained.
WU:
Dyn stretch
Treadmill suitcase carry: 30lb x5 min alternating hands to make it 2.5 min each hand.
Ab rollout: 3x8
BW glute bridge: 2x15
1. Split stance Meadows rows (2-3 warmups of x4-12 then 1 rest/pause double set)
50x8
75x8
100x8 -> x5 -> x3
Cals have been pretty low the last few days. Felt a little weaker than usual & just gonna chalk it up to that.
2. BB RDL (x8x3 at some weight thats easy but not too easy)
45/95/135x8
185x8x3
Ss/
3. Seated 2 banded hamstring curl (one coming off each yoke post)
Mini x25x2
3. Dante pull ups (1-2 warm-up sets of 6 reps, then 1 work set to failure, f/b as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between)
Bw x6
Bw x6
Bw x10 + 2 clusters of 3 w/ 15s b/t - this wasn’t really to full muscular failure.
Ss/
4. Pron curl (1-2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure followed by x3 clusters)
45x12, 10
65x13 + 6 clusters of 3 (1st 4 with 15s b/t, last 2 w/ 10s b/t & slow eccentrics)
That SS really trashed my brachialises.
Good news - i seemed to tolerate squats without any hiccups. Glutes were actually sore from just that bit of light work lol. The joy of becoming detrained.
WU:
Dyn stretch
Treadmill suitcase carry: 30lb x5 min alternating hands to make it 2.5 min each hand.
Ab rollout: 3x8
BW glute bridge: 2x15
1. Split stance Meadows rows (2-3 warmups of x4-12 then 1 rest/pause double set)
50x8
75x8
100x8 -> x5 -> x3
Cals have been pretty low the last few days. Felt a little weaker than usual & just gonna chalk it up to that.
2. BB RDL (x8x3 at some weight thats easy but not too easy)
45/95/135x8
185x8x3
Ss/
3. Seated 2 banded hamstring curl (one coming off each yoke post)
Mini x25x2
3. Dante pull ups (1-2 warm-up sets of 6 reps, then 1 work set to failure, f/b as many micro-sets of 3 reps as possible with 15-20 seconds of rest in between)
Bw x6
Bw x6
Bw x10 + 2 clusters of 3 w/ 15s b/t - this wasn’t really to full muscular failure.
Ss/
4. Pron curl (1-2 warm-up sets of 10-12 reps, then 1 work set of 10-12 reps to failure followed by x3 clusters)
45x12, 10
65x13 + 6 clusters of 3 (1st 4 with 15s b/t, last 2 w/ 10s b/t & slow eccentrics)
That SS really trashed my brachialises.
jswain34
Well-known member
That & sandbag loads are the only things that have ever popped my rib out. Well, mayyyybe SSB squats once but I think it was fronts then as well.
jswain34
Well-known member
Random day - had to finish this course i signed up for and it took way longer than expected so i just turned today into a mini workout.
3 rounds w/ 3 min b/t
1. Russian hockey kb DL: 25x15 each direction
2. Kb swing: 25x20
3. Ab rollout: x10
4. Band PA: MM x20
Kabuki prison split squat mobility drill: 2x10 per leg
3 rounds w/ 3 min b/t
1. Russian hockey kb DL: 25x15 each direction
2. Kb swing: 25x20
3. Ab rollout: x10
4. Band PA: MM x20
Kabuki prison split squat mobility drill: 2x10 per leg
Hyde
Legend
I trained a little with a guy who was getting programmed by Bolton for a while, back in like 15-16. I mainly only got to see how he structured the bench, but I remember thinking it really made a lot of sense. Coupled with a seminar on the deadlift I remember thinking, “You know, there’s probably a reason Bolton was so bloody successful”. Like he was obviously huge and talented, but like Donnie he built on his incredible genetics with even greater work ethic and attention to detail.
jswain34
Well-known member
Ive decided to transition back into some more PL”ish” programming...starting with a hypertrophy block for at least 4-6 weeks to reintroduce the lower compound lifts without pushing intensity. The “in-laws” (eventually, im just calling them this from now on as its really just a formality at this point) have these foam mats & im thinking I may lay a couple of them on top of each other & perform quasi block pulls off them.
Template: I Need Some Mass 2 - EFS Free Training Template Ebook - very simple, straightforward guide with plenty of room for customization. 4 days a week and will add random sled workouts in whenever i want. I wont lie - one of the main reasons for me switching was I didnt like feeling like I was missing workouts all the time. The most recent template was 6 days a week & while that was reasonably sustainable for me when I was home ALONE during quarantine it no longer is when I have Brooke getting deeper into pregnancy & her little bro and sis wanting to fish or play or whatever else. Just needed to dial it back for other priorities. Not only that but this template gets back to a training style thats more what im used to.
Day 1 (RE Bench Press)
WU:
Treadmill suitcase walk: 6min, switch arms every 1 min, 40lb
Dyn stretch
(The following done between sets of E1)
Glute bridge: bw x15x3
Band PA: MM x20x4
Dead bug: x8 per leg x3
E1 – Fat Gripz Floor Press (5x10 w/ 50/55/60/65/70%)
45/95/135x10
175x10
19510
215x10
230x10
250x10
E2 - Arnold press (3-5x10 repetitions)
25x10
30x10
35x10
(Start at 35 next time, was @6 or so)
Ss/
E3- 2” PVC split stance SA row (3-5x10-15)
75x15
85x10
100x10
E4 – Band Pushdowns (3-5x10-20)
NG: doubled mini x20, 15x2
Sup grip: doubled micro x20x2
Ss/
E5 – Band Facepulls + ER (3-5x10-20)
Doubled Micro x20x2 (NG)
Doubled micro x20x3 (pron grip)
Template: I Need Some Mass 2 - EFS Free Training Template Ebook - very simple, straightforward guide with plenty of room for customization. 4 days a week and will add random sled workouts in whenever i want. I wont lie - one of the main reasons for me switching was I didnt like feeling like I was missing workouts all the time. The most recent template was 6 days a week & while that was reasonably sustainable for me when I was home ALONE during quarantine it no longer is when I have Brooke getting deeper into pregnancy & her little bro and sis wanting to fish or play or whatever else. Just needed to dial it back for other priorities. Not only that but this template gets back to a training style thats more what im used to.
Day 1 (RE Bench Press)
WU:
Treadmill suitcase walk: 6min, switch arms every 1 min, 40lb
Dyn stretch
(The following done between sets of E1)
Glute bridge: bw x15x3
Band PA: MM x20x4
Dead bug: x8 per leg x3
E1 – Fat Gripz Floor Press (5x10 w/ 50/55/60/65/70%)
45/95/135x10
175x10
19510
215x10
230x10
250x10
E2 - Arnold press (3-5x10 repetitions)
25x10
30x10
35x10
(Start at 35 next time, was @6 or so)
Ss/
E3- 2” PVC split stance SA row (3-5x10-15)
75x15
85x10
100x10
E4 – Band Pushdowns (3-5x10-20)
NG: doubled mini x20, 15x2
Sup grip: doubled micro x20x2
Ss/
E5 – Band Facepulls + ER (3-5x10-20)
Doubled Micro x20x2 (NG)
Doubled micro x20x3 (pron grip)
jswain34
Well-known member
Day 2 (RE Deadlift)
E1– Deadlift off 2 stacked foam mats....probably between 0.75-1 inch (5x10 w/ 50/55/60/65/70%)
135x10
175x10
205x10
245x10
295x10
[email protected]
Didn’t necessarily follow a specific percentage bc i had no idea what to set an e1rm at but these worked out being somewhat close. Going based off my RTS RPE vs reps chart this was roughly 67%. Feels good just to have done them.
E2 - Band GM or pull through (3-5x15-20)
GM: avg x20x3
Ss/
E3 - Band resisted dead bug (3-5x8-10 per leg)
Mini in hands + medium fit chick band around feet x8 per leg x3
E4 - Seated double band hamstring curl (3x15)
Ss/
E5 - Hammer curl (3x15)
E4 & E5 were both add ons that I had planned but didnt have time for as some family stuff popped up in the middle of this (nothing crazy, just had to go somewhere). I also had originally planned 5 sets of E2 & 3 but only had time for 3.
E1– Deadlift off 2 stacked foam mats....probably between 0.75-1 inch (5x10 w/ 50/55/60/65/70%)
135x10
175x10
205x10
245x10
295x10
[email protected]
Didn’t necessarily follow a specific percentage bc i had no idea what to set an e1rm at but these worked out being somewhat close. Going based off my RTS RPE vs reps chart this was roughly 67%. Feels good just to have done them.
E2 - Band GM or pull through (3-5x15-20)
GM: avg x20x3
Ss/
E3 - Band resisted dead bug (3-5x8-10 per leg)
Mini in hands + medium fit chick band around feet x8 per leg x3
E4 - Seated double band hamstring curl (3x15)
Ss/
E5 - Hammer curl (3x15)
E4 & E5 were both add ons that I had planned but didnt have time for as some family stuff popped up in the middle of this (nothing crazy, just had to go somewhere). I also had originally planned 5 sets of E2 & 3 but only had time for 3.
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jswain34
Well-known member
Day 3 (M/HE Bench Press) (3d b/t RE & ME)
WU:
Dyn stretch
Treadmill suitcase walk: x5 min
Ab rollout: x8x3
Band pull aparts during ramp up sets: MM x20x3
E1 - Floor Press (x3-5@9, then do 5% fatigue sets)
45/95/135x8-15
185x5
225x5
265x5
295x3
[email protected]
300x3@9
E2 - spud pulley ohd Triceps ext (5x10-15)
75x10x5
Ss/
E3 - Fat man pull-ups (5x10-15)
Bw x10x5
E4 - Rear laterals (3x10-15)
25x10x3
Ss/
E5 - bb reverse curl (3x10-15)
65x12x3
E6. Pron grip Face pull w/ ER (2x20)
Micro x20x2
WU:
Dyn stretch
Treadmill suitcase walk: x5 min
Ab rollout: x8x3
Band pull aparts during ramp up sets: MM x20x3
E1 - Floor Press (x3-5@9, then do 5% fatigue sets)
45/95/135x8-15
185x5
225x5
265x5
295x3
[email protected]
300x3@9
E2 - spud pulley ohd Triceps ext (5x10-15)
75x10x5
Ss/
E3 - Fat man pull-ups (5x10-15)
Bw x10x5
E4 - Rear laterals (3x10-15)
25x10x3
Ss/
E5 - bb reverse curl (3x10-15)
65x12x3
E6. Pron grip Face pull w/ ER (2x20)
Micro x20x2
jswain34
Well-known member
Thanks, boss. Just going heavy on really the only thing that I can. I really want to buy some safety arms for the yoke but theyve been out of stock for like 2.5 months.
jswain34
Well-known member
Day 4 (RE Squat/DL)
WU
Dyn stretch
Side plank: 2x30s per side
Dead bug: x8x2
Split Squat: bw x10x2
E1 – 1 ct Paused Squat (5x10 w/ – 50%, 55%, 60%)
45/95x10
(+ doubled mini around knees)
Work:
135x10
175x10x2 (+ belt second set, first set definitely wasnt difficult enough to warrant belting up but with the history i have with my lower back I tend to err on the side of belting up early. Definitely at the point where I use the belt as a crutch.)
215x10x2
E2 - Pull-throughs & PT band GM; 3-5x8-15
PT GM:
MM x20
Light x20x2
Avg x20
Ss/
E3 - Straight leg raises (bands around ankles laying back on bench - elitefts post) (3x5-20)
Micro x15x3
E4 - db side bend (2x20)
52.5x20x2
WU
Dyn stretch
Side plank: 2x30s per side
Dead bug: x8x2
Split Squat: bw x10x2
E1 – 1 ct Paused Squat (5x10 w/ – 50%, 55%, 60%)
45/95x10
(+ doubled mini around knees)
Work:
135x10
175x10x2 (+ belt second set, first set definitely wasnt difficult enough to warrant belting up but with the history i have with my lower back I tend to err on the side of belting up early. Definitely at the point where I use the belt as a crutch.)
215x10x2
E2 - Pull-throughs & PT band GM; 3-5x8-15
PT GM:
MM x20
Light x20x2
Avg x20
Ss/
E3 - Straight leg raises (bands around ankles laying back on bench - elitefts post) (3x5-20)
Micro x15x3
E4 - db side bend (2x20)
52.5x20x2
Hyde
Legend
Yeah I have subscribed for email notifications when in stock but nothing from Rogue
jswain34
Well-known member
jswain34
Well-known member
Day 1.2 (RE Bench Press)
WU:
Dyn stretch
Treadmill Suitcase carry: x8 min switch every 1 min
Following done between sets of E1
Band PA: MM x20x3
Glute Bridge: x15x2
Dead bug: x8 each leg x2
E1 – ~60 deg Incline Press (5x10 reps w/ ~50/55/60/65/70%) (pointer on ring)
45/95x10
135x10
155x10x2
175x10x2
Floor press isnt a very good RE movement so I switched it to something with a full ROM & that would add in some pec focus.
E2 Db press (3-5x10)
E2a. Fw banded shoulder press: 20 + micro pulling dbs fw x12 x2
E2b. Arnold Press
35x10
40x10
45x10
Ss/
E3- BO Landmine “TB” Row w/ spud tri strap (3-5x10-15)
100x15
110x12
Split stance Meadows:
75x15
100x10
E4 – Band pushdown – (3-5x10-20 alternating grips)
NG (2): doubled mini x20x2
Sup grip (3): doubled mini x15x2, doubled micro x20
Ss/
E5 – 1/2 kneeling FPs w/ ER (3-5x10-20)
Pron grip Doubled micro x20x5
WU:
Dyn stretch
Treadmill Suitcase carry: x8 min switch every 1 min
Following done between sets of E1
Band PA: MM x20x3
Glute Bridge: x15x2
Dead bug: x8 each leg x2
E1 – ~60 deg Incline Press (5x10 reps w/ ~50/55/60/65/70%) (pointer on ring)
45/95x10
135x10
155x10x2
175x10x2
Floor press isnt a very good RE movement so I switched it to something with a full ROM & that would add in some pec focus.
E2 Db press (3-5x10)
E2a. Fw banded shoulder press: 20 + micro pulling dbs fw x12 x2
E2b. Arnold Press
35x10
40x10
45x10
Ss/
E3- BO Landmine “TB” Row w/ spud tri strap (3-5x10-15)
100x15
110x12
Split stance Meadows:
75x15
100x10
E4 – Band pushdown – (3-5x10-20 alternating grips)
NG (2): doubled mini x20x2
Sup grip (3): doubled mini x15x2, doubled micro x20
Ss/
E5 – 1/2 kneeling FPs w/ ER (3-5x10-20)
Pron grip Doubled micro x20x5
Last edited:
jswain34
Well-known member
Day 2.2 (RE Deadlift)
WU:
Dyn
Treadmill suitcase carry x4 min
Fw Plank plate slides: x5 each side w/ 10lb plate
E1– Deadlift off 2 stacked foam mats....probably between 0.75-1 inch (5x10 w/ 50/55/60/65/70%)
135x10
185x10
225x10
(+ belt)
265x10
295x10 (7 doh, 1 hook, 1 each mixed)
(+ straps)
345x10@7
My rep endurance on pulls has always given me an e1rm that exceeded my true 1rm, so although this would put me at an approximate 530, i think id be lucky to hit 500 if i tried to max (which I wont for at least another 6-8 weeks pending all goes well with the reintroduction of the back squat & deadlift).
E2-5 done as a giant set w/ 1-2 min b/t
(3 rounds total)
E2 - Seated double band hamstring curl (3x15)
Double micro (each leg in own loop) x15
Doubled mini (“ “) x15x2
E3 - Band resisted dead bug (3-5x8-10 per leg)
Mini in hands x8 per leg
MM in hands x8 p/l x2
E4 - Band GM or pull through (3-5x15-20)
GM: avg x20x3
E5 - Hammer curl (3x15)
35x15x3
Notes:
Today’s deads were heavier, and just as pain free as last weeks. Last week’s sets were: 135/175/205/245/295/325, so I went up 10-20lbs on every set besides 135 & 295. That sort of weight progression wont be sustainable, obviously.
WU:
Dyn
Treadmill suitcase carry x4 min
Fw Plank plate slides: x5 each side w/ 10lb plate
E1– Deadlift off 2 stacked foam mats....probably between 0.75-1 inch (5x10 w/ 50/55/60/65/70%)
135x10
185x10
225x10
(+ belt)
265x10
295x10 (7 doh, 1 hook, 1 each mixed)
(+ straps)
345x10@7
My rep endurance on pulls has always given me an e1rm that exceeded my true 1rm, so although this would put me at an approximate 530, i think id be lucky to hit 500 if i tried to max (which I wont for at least another 6-8 weeks pending all goes well with the reintroduction of the back squat & deadlift).
E2-5 done as a giant set w/ 1-2 min b/t
(3 rounds total)
E2 - Seated double band hamstring curl (3x15)
Double micro (each leg in own loop) x15
Doubled mini (“ “) x15x2
E3 - Band resisted dead bug (3-5x8-10 per leg)
Mini in hands x8 per leg
MM in hands x8 p/l x2
E4 - Band GM or pull through (3-5x15-20)
GM: avg x20x3
E5 - Hammer curl (3x15)
35x15x3
Notes:
Today’s deads were heavier, and just as pain free as last weeks. Last week’s sets were: 135/175/205/245/295/325, so I went up 10-20lbs on every set besides 135 & 295. That sort of weight progression wont be sustainable, obviously.
Last edited:
jswain34
Well-known member
Ya know, I think gyms are open here. But I really havent been keeping all that close of an eye on it. I probably could go to Jakked for 1 training day a week, but with Brooke being 30 weeks pregnant I’m pretty much trying to keep my potential exposure to anything at an absolute minimum. Whatever anyone believes about it, there’s a very scarce amount of data regarding vertical transmission so im not taking the risk with my unborn child or my fiancé given the physical obstruction she already has to breathing. I’m fine with certain activities, but a crowded gym isn’t one of them. Call it living in fear if you (not YOU, specifically) like, I call it priorities.
I’m making due with what I have until I move and gradually save for some more home gym equipment. My days at a gym will likely be few and far between if I have my way. I really only need 100-150 more lbs in plates, a decent barbell (im going to try and buy my “father-in-law’s” shitty one off him just to have a spare), & a bench to really have all my bases covered. Anything extra would just be luxury.
SkRaw85
Legend
Totally understand your situation. A friend of mine just had a baby last month and did the same as you. Can’t blame him with everything happening so fast these days. I can’t imagine the stress of that on top of how it is with pregnancy already.
The home gym is best option anyways. Eat, train, eat, train some more! My hope is to be completely self sufficient in that category one day. And maybe some luxury items too
, those are nice lol
jswain34
Well-known member
Totally understand your situation. A friend of mine just had a baby last month and did the same as you. Can’t blame him with everything happening so fast these days. I can’t imagine the stress of that on top of how it is with pregnancy already.
The home gym is best option anyways. Eat, train, eat, train some more! My hope is to be completely self sufficient in that category one day. And maybe some luxury items too, those are nice lol
Yah, man. If she were earlier in pregnancy I’d probably be going once a week on my ME bench day or DL day, but as noted shes pretty far along so i dont have as much of a luxury with taking a gamble.
Absolutely, I’ve dreamt of a home gym for 5-7 years now. Thought I’d have it as soon as I got a real job, but now its looking like that $ will be going toward a little down payment on a house. At least thats what we’re hoping for, we dont wanna be in an apt when the little one arrives.
I really want a squatmaxMD and MAYBE a GHR/RH combo...but if i had to pick one or the other id pick the squatmax & then just get the spudinc ghr strap that goes around a bench. Id also really like one of the new transformer bars...you can already see how this is going, I want a few toys
jswain34
Well-known member
Day 3.2 (M/HE Bench Press)
WU:
Dyn stretch
Ab rollout: x8x3
Band pull aparts during ramp up sets: MM x20x3
Treadmill suitcase walk: x5 min w/ 35lb
E1 - Fat Gripz Floor Press (x3-5@9, then do 5% fatigue sets)
(45/95/135x8-15 , 185x5 , 225x5 ,265x5, 295x4, [email protected], 300x3@9 —-> last training week’s #s)
45/95/135x8-15
185x5
225x5
265x5
(+ 7mm elbows)
295x4@9
(- Fat Gripz)
[email protected]/7
Had planned to shoot for 325 for 4 but 295 was way harder than it shouldve been so i just did a couple 5% load drop sets.
E2 - spud pulley ohd Triceps ext (5x10-15)
(70x10x5 - last sesh)
60x12x5
Ss/
E3 - BB Dante pull ups (5x10-15)
Bw x12x5
(For a refresher - i have my knees extended with my heels/achilles rested on a bench, doing my best to create a 90 degree angle at my hips. Then use the barbell to do “pull ups” in that position. Pointers on the ring. It works much better as opposed to trying to do standard pullups on the yoke beam when youre just trying to go for lat volume.
E4 - Rear laterals (3x10-15)
25x10x3
Ss/
E5 - db spider curl (3x10-15)
30x8
25x10x2
E6. Pron grip Face pull w/ ER (2x20)
Micro x20x2
WU:
Dyn stretch
Ab rollout: x8x3
Band pull aparts during ramp up sets: MM x20x3
Treadmill suitcase walk: x5 min w/ 35lb
E1 - Fat Gripz Floor Press (x3-5@9, then do 5% fatigue sets)
(45/95/135x8-15 , 185x5 , 225x5 ,265x5, 295x4, [email protected], 300x3@9 —-> last training week’s #s)
45/95/135x8-15
185x5
225x5
265x5
(+ 7mm elbows)
295x4@9
(- Fat Gripz)
[email protected]/7
Had planned to shoot for 325 for 4 but 295 was way harder than it shouldve been so i just did a couple 5% load drop sets.
E2 - spud pulley ohd Triceps ext (5x10-15)
(70x10x5 - last sesh)
60x12x5
Ss/
E3 - BB Dante pull ups (5x10-15)
Bw x12x5
(For a refresher - i have my knees extended with my heels/achilles rested on a bench, doing my best to create a 90 degree angle at my hips. Then use the barbell to do “pull ups” in that position. Pointers on the ring. It works much better as opposed to trying to do standard pullups on the yoke beam when youre just trying to go for lat volume.
E4 - Rear laterals (3x10-15)
25x10x3
Ss/
E5 - db spider curl (3x10-15)
30x8
25x10x2
E6. Pron grip Face pull w/ ER (2x20)
Micro x20x2
Last edited:
jswain34
Well-known member
Hyde
Legend
“Wtf is a Dante Pull-up?”
Need to try them in our yoke
jswain34
Well-known member
If you do them nice and controlled they can really start to fatigue you. When I hit 8 reps on sets 3-5 the last 4 reps really became challenging.
jswain34
Well-known member
Day 4.2 (RE Squat/DL)
WU
Dyn stretch
Treadmill “sled drag” + suitcase carry: vs mini + 35lb x5m
Dead bug: x8x2
E1 – 1 ct Paused Squat (+ doubled mini around knees) (5x10) (45/95x10, Work: 135x10, 175x10x2, 205x10x2)
45/95x10
135x10
(+ belt)
175x10
205x10
225x10
135x10
Instead of 2 sets at 175 & 205 i worked up to 225 as everything was feeling good up until that point. At 225 there was a sharp pain in my L SI area starting at about rep 7 so I just finished the set (without the pain it wouldve been at an rpe ~6 but with it it was probably @7.5-8) then hit 135 for the final set.
E2 - PT band GM; 3-5x8-15
PT GM:
Light x20x2
Avg x20
Ss/
E3 - Straight leg raises (bands choked around yoke plat then around ankles laying back on bench - elitefts post) (3x5-20)
Micro x15
Micro x12x2
Guess i jumped from 205 a tad too quick. No (extra) residual pain after the session but pain free is the biggest intention of these squats right now.
WU
Dyn stretch
Treadmill “sled drag” + suitcase carry: vs mini + 35lb x5m
Dead bug: x8x2
E1 – 1 ct Paused Squat (+ doubled mini around knees) (5x10) (45/95x10, Work: 135x10, 175x10x2, 205x10x2)
45/95x10
135x10
(+ belt)
175x10
205x10
225x10
135x10
Instead of 2 sets at 175 & 205 i worked up to 225 as everything was feeling good up until that point. At 225 there was a sharp pain in my L SI area starting at about rep 7 so I just finished the set (without the pain it wouldve been at an rpe ~6 but with it it was probably @7.5-8) then hit 135 for the final set.
E2 - PT band GM; 3-5x8-15
PT GM:
Light x20x2
Avg x20
Ss/
E3 - Straight leg raises (bands choked around yoke plat then around ankles laying back on bench - elitefts post) (3x5-20)
Micro x15
Micro x12x2
Guess i jumped from 205 a tad too quick. No (extra) residual pain after the session but pain free is the biggest intention of these squats right now.
Last edited:
jswain34
Well-known member
Done that too many times and know where the road inevitably leads.
jswain34
Well-known member
Had to make a quick trip back to my parents house last night so I didnt get my repetition effort pressing in yesterday. This morning I did 2 sets of 10 with the log on Meadows rows, overhead presses, & log hammer curls then drug the sled with a 45 on it for 15 minutes and finished it off with a 10 min brisk walk.
Took a bronkaid with a scoop and a half of the “new” alphamine energy drink beforehand. Was the first time ive exercised on ephedrine in a while and my god was my heart rate flying.
Took a bronkaid with a scoop and a half of the “new” alphamine energy drink beforehand. Was the first time ive exercised on ephedrine in a while and my god was my heart rate flying.
Hyde
Legend
Been using Bronkaid probably almost every session the last 3 months or more. Gonna be awful going back to training without it
jswain34
Well-known member
Bro its next level for ME days, especially if you dont use it regularly. The effects still occur with regular use but you just dont feel it as much until you stop taking it.
I dont know how you do with stims but I personally will not take it with any additional stims on top of caffeine. I cant even imagine taking a bronk on top of some of these new exotic stims out there.
SkRaw85
Legend
I’ll definitely be giving it a look. As I get older I rely less on stims. My biggest issue with most stims (and exotics) is appetite suppression. I hate having to force feed sand down my throat. Sure you are riding a wicked nasty pump but it is self defeating if it’s so difficult to feed and refuel. I even had to stop using full blitz because yohimbe does not agree with me anymore. Now I just pop a caffeine pill if I really need a boost.
Hyde
Legend
Absolutely the best stim, after caffeine, for a serious strength athlete. I mean aside from anabolics, but it’s a phenomenal push for intense training days. Like @jswain34 said it’s best used intermittently so you can feel it - like the cleanest energy you can imagine with enhanced breathing function. Better than DMAA or the like due to less sides and the consistency of OTC product. It will still hit appetite though.
Ephedrine, caffeine, creatine, choline, Noopept, huperzine A is an incredible performance/focus and skill acquisition cocktail.
I began using 10mg Noopept the last 4-5 months PreWO on days with SBD and think the enhanced technique learning (coupled with the CAT training) had a definite benefit in my improving so much this meet prep.
My preWO cocktail this prep eventually settled on 1 sv of Focus XT, 1/2 sv of Juice Daddy, 10mg Noopept, 10mg Cardarine, 25mg Ephedrine, 3g creatine mono, B complex.
SkRaw85
Legend
Perfect. I was about to ask about interaction with cardarine as I’ll be starting that tomorrow. Thanks man!
jswain34
Well-known member
Anyone have any good trustworthy references on cardarine? I’m interested in starting some supplementation other than staples at some point soon so I wanna start researching a few things.
Edit: also, is that the supp that has had some (bladder?) cancer “risk” (i think I remember it being extremely small or even questionable if it was real) associated with it?
Double edit:
Answered my own Q:
“Warnings/Precautions (for pioglitazone, a PPAR gamma agonist used in DM) (note: cardarine is a PPAR delta/beta agonist)
Concerns related to adverse effects:
• Bladder cancer: An FDA review concluded that although clinical trial data are inconsistent regarding the risk of bladder cancer in patients exposed to pioglitazone, there is still the potential for an increased risk and package labeling has been updated to reflect this. Avoid use of pioglitazone in patients with active bladder cancer and consider risks versus benefits prior to initiating therapy in patients with a history of bladder cancer.
• edema...
• fractures....
• heart failure...
• hematologic effects ...
• hepatic effects...
• hypoglycemia
• macular edema
• weight gain: Dose-related weight gain observed with use; mechanism unknown but likely associated with fluid retention and fat accumulation”
Interestingly, the bladder cancer warning isnt present when I look up rosiglitazone, which is also in the thiazolidinedione class.
Additionally:
Invalid Link Removed
Invalid Link Removed
those doses are way higher than what ive seen people using & it also sounds like duration of supplementation played a big role in the observed carcinogenicity.
Edit: also, is that the supp that has had some (bladder?) cancer “risk” (i think I remember it being extremely small or even questionable if it was real) associated with it?
Double edit:
Answered my own Q:
“Warnings/Precautions (for pioglitazone, a PPAR gamma agonist used in DM) (note: cardarine is a PPAR delta/beta agonist)
Concerns related to adverse effects:
• Bladder cancer: An FDA review concluded that although clinical trial data are inconsistent regarding the risk of bladder cancer in patients exposed to pioglitazone, there is still the potential for an increased risk and package labeling has been updated to reflect this. Avoid use of pioglitazone in patients with active bladder cancer and consider risks versus benefits prior to initiating therapy in patients with a history of bladder cancer.
• edema...
• fractures....
• heart failure...
• hematologic effects ...
• hepatic effects...
• hypoglycemia
• macular edema
• weight gain: Dose-related weight gain observed with use; mechanism unknown but likely associated with fluid retention and fat accumulation”
Interestingly, the bladder cancer warning isnt present when I look up rosiglitazone, which is also in the thiazolidinedione class.
Additionally:
Invalid Link Removed
Invalid Link Removed
those doses are way higher than what ive seen people using & it also sounds like duration of supplementation played a big role in the observed carcinogenicity.
Last edited:
jswain34
Well-known member
This seems slightly sketchy...
“Claire B. Pollock et al., (2010) [15]
Pollock et al., 2010 described a gastric tumour mouse model that is dependent on the potent and highly selective PPARδ agonist cardarine (GW501516) following carcinogen administration. The progression of gastric tumorigenesis was rapid as determined by magnetic resonance imaging and resulted in highly metastatic squamous cell carcinomas of the fore-stomach within two months. Tumorigenesis was associated with gene expression signatures indicative of cell adhesion, invasion, inflammation, and metabolism. Increased PPARδ expression in tumours correlated with increased PDK1, Akt, β-catenin, and S100A9 expression. It is important to note that the dose of GW501516 used in the present study is equivalent to daily oral doses of 3–10 mg/kg that were previously shown to specifically enhance PPARδ-dependent fatty acid oxidation in mice in previous studies. In addition, PPARδ agonist GW7042, which is almost identical to GW501516 in structure, potency, and specificity, was inactive in inducing gene expression in PPARδ knockout mice.”
Although, again, 3-10 mg/kg would be 330 mg/day for me and people stay under 20mg as far as Ive seen.
“Claire B. Pollock et al., (2010) [15]
Pollock et al., 2010 described a gastric tumour mouse model that is dependent on the potent and highly selective PPARδ agonist cardarine (GW501516) following carcinogen administration. The progression of gastric tumorigenesis was rapid as determined by magnetic resonance imaging and resulted in highly metastatic squamous cell carcinomas of the fore-stomach within two months. Tumorigenesis was associated with gene expression signatures indicative of cell adhesion, invasion, inflammation, and metabolism. Increased PPARδ expression in tumours correlated with increased PDK1, Akt, β-catenin, and S100A9 expression. It is important to note that the dose of GW501516 used in the present study is equivalent to daily oral doses of 3–10 mg/kg that were previously shown to specifically enhance PPARδ-dependent fatty acid oxidation in mice in previous studies. In addition, PPARδ agonist GW7042, which is almost identical to GW501516 in structure, potency, and specificity, was inactive in inducing gene expression in PPARδ knockout mice.”
Although, again, 3-10 mg/kg would be 330 mg/day for me and people stay under 20mg as far as Ive seen.
SkRaw85
Legend
I just got 5 grams raw powder from supreme labs. Will be starting tomorrow. Think I’ll go 330 mg to fast track my death