Jswain's training log for powerlifting

jswain34

jswain34

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All I did today was 2 sets of physioball reverse hypers & go on a 10-15m walk.

Bw x40
Bw + thin band around knees + micro around bench post at midpoint with each loop around an ankle x40

Wanted to get a session in but after my fiance’s OB appt we just kinda hung out then got a small deep dish.
 
jswain34

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W/O 6.5

WU
* band PA: MM x20x3
* Side plank: x30s x2 each side
* Physioball reverse hyper:
bw x40
bw + short MM around ankles x40

1. Low incline DB bp (x2-3 warmups then 2x AMRAP)
35x15
45x15
52.5x30 (15 ng 15 reg db bp)
(60s)
52.5x15

Ss/

Stir the pots (on knees): x5 each direction x2

2. Anchored/spanish band goblet squats (1 warm-up sets of 6 paused reps, then 1 work set of 1/2/3/4/5/6/7/8 w/ 10s b/t)
Vs pro light w/ doubled mini around knees to help cue active ER
25lb x6
25x 1/2/3/4/5/6/7/8

3. Db front raise (1-2 WU x10-12, 1 myo rep x10-12 d/b x3 clusters)
25x10
30x10 + 3 + 2

Ss/

Pallof:
choked mini x5s/3sx5
Choked Mm x5s/3sx5

4. Bil Band Supinated Tri ext
Micro doubled over yoke pin w/ 1 hand in each loop x30
Mini doubled “ “ x20
(Neutral grip) doubled mini “ “ x15
 
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jswain34

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Dbl
 
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jswain34

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W/O 1.6

Been bad about lifting the last week or so. Think i only got 1 workout in last week. Went fishing on Erie Saturday...left IL fri late morning, fished all day Saturday, then helped my parents around the house yesterday (theyre selling their house) which included a little light piano moving.

On an unrelated note, voltaren (topical diclofenac = NSAID) is OTC now if anyone needs it in a pinch for chilling out an achy joint before an important training session. As it says on the box it works better for joints without a bunch of overlying tissue (good for ankle/knee/hands/wrist/elbow, etc & not so much for hip/shoulder/back, etc). I snagged a tube for 9$ at Walgreens yesterday.

WU:
Dyn stretch
Hip airplane: x5x2 each side
Suitcase carry: 52.5lb x6 MINS, switching every 1 MIN x2, every 30s x2
Side plank x30s x2
Ab rollout: 2x8

Decided to try and reintroduce a bilateral hinge movement today. Audibled after a few sets and increased the rep range i was working in just to get a good amount of volume in a movement that makes it difficult not to use a proper hinge pattern.

1. Landmine RDL (prep sets of 8-12 & one all-out heavy double rest/pause set)
Bar x8
+45x8
+70x8
+100x12
+135x12
+160x12
+185x12
The heavier i went the less i felt them where i wanted to feel them and the more i felt them where i didnt.
100x20
90 + micro looped around bar with each loop under a foot x20

2. NG seated band row w/ Fat Gripz (2 mod difficulty prep sets & one x6-8, x4-5, x2-3)
Doubled light x10
Doubled light + doubled mini x10
Doubled avg x10 -> x7 -> x5

3. Db rear delt fly myorep (1-2 ramp sets mod diff x10-12 then 1 myoset with clusters of 3)
20x10
25x10
30x10 + 2 clusters of 3

4. Db Conc curl (2-3 sets of 6 and one all-out heavy double rest/pause set)
30x6
35x6
40x6 + 3 + 3
 
Hyde

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Chad raved about Voltaren. Tried to get us to bring back some from the airport in Norway but it was like $40 there!
 
jswain34

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Chad raved about Voltaren. Tried to get us to bring back some from the airport in Norway but it was like $40 there!
It seems like it was even pretty expensive here with most insurances but now that its OTC, 9$ for the small tube is absolutely worth it for me. I do think its cheaper at WG than CVS so dont hold me to that price if you go to CVS.
 
jswain34

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Quick sled GPP day with my buddy before we smacked some golf balls at the driving range

Bw sled pull (quad dom) (weight is just plate weight not including whatever the sled weighs)
70 x180yd x2
90 x180yd x2
115 x180 yd

While my buddy was dragging I was on the econo pulley doing:

Ohd tri ext: x15x4
Standing ab: x15x3
Facepull: x15x4

All w/ 60lb
 
jswain34

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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.
 
jswain34

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Golf is great prehab. I need to get my azz out there and smash some balls.
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.
 
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I’ve had my clubs for years and go occasionally. Use to golf all the time with my buddies but, life and stuff. Now that you mention it, sounds like a great Father’s Day gift.. alone time on the green!
 
jswain34

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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
 
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Hyde

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I have strained erectors, hips, and adductors on fronts as well as displaced ribs - it’s definitely got its own perils.
 
Smont

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I have strained erectors, hips, and adductors on fronts as well as displaced ribs - it’s definitely got its own perils.
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

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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.
 
jswain34

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I have strained erectors, hips, and adductors on fronts as well as displaced ribs - it’s definitely got its own perils.
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

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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
 
Hyde

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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.
 
SkRaw85

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Hmmm, I like the look of these. Going to give them a go next session.
 
jswain34

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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)
 
jswain34

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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.
 
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jswain34

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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
 
jswain34

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Nice floor press!
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

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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
 
Hyde

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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.
Yeah I have subscribed for email notifications when in stock but nothing from Rogue
 
jswain34

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Yeah I have subscribed for email notifications when in stock but nothing from Rogue
Same. Ive got notifications on for those and about 6 other things
 
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Double
 
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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
 
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jswain34

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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.
 
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jswain34

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What the update on your gym situation?
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

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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.
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

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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

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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
 
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jswain34

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Need to try them in our yoke
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

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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.
 
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jswain34

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Picked up a pair of nickels and chips at Play It Again Sports today. Went in for a cheap golf wedge and saw that they were selling them for 1$/lb, which usually isnt great for resale but it sure beats the hell out of 3-4$/lb that youll get em for brand new anymore.
 
jswain34

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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.
 
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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.
Been using Bronkaid probably almost every session the last 3 months or more. Gonna be awful going back to training without it
 
jswain34

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Apparently I need to pop my bronk cherry....
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.
 

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