Sweetlou's training log

SweetLou321 said:
You guys are gonna bury me with those kb swings. So youre saying kb swing in off season the come meet prep time sub them out for something like pullthroughs? Do rows count as external rotation? Bc if not then ive been slacking on my external rotation for some time.
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Keep through prep as you'll be adapted by then. The reason I say to not start them until off season is to not compound any recovery issues that come from meet training itself with a new stimulus that you already know compromises recovery. Yes, rows count as ER.
 
herderdude said:
I do them as narrow as I can fit the bell between my legs. But lots of people do them with their widest comp stance or wider. I'm with Jim, just swing away and make them happen. Any stance will murder the glutes and hams, wide should hit the hips too. Hell, narrow got my hips pretty good due to the violent external rotation force. You can probably even put a mini around your knees for swings since all swings should be done with the bell as near your genitals as possible

15Th edit: if recovery is still an issue, you could do sled walks holding the harness by your crotch with a band around your knees, too. Doesn't hit the hams as well as swings, though.
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Thanks! I see how you guys recover so well from them now. Im sure the stance makes the poison. Id deff want the hip work so ill prob start a little closer then my sumo stance and go from there. Thanks for the help.
 
Rodja said:
Keep through prep as you'll be adapted by then. The reason I say to not start them until off season is to not compound any recovery issues that come from meet training itself with a new stimulus that you already know compromises recovery. Yes, rows count as ER.
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Ok i got it. Thanks! Im in off season for 8 weeks before i regroup for another shot at 2050 total.
 
12/31/14-me squat/deadlift
Warm-up, in a circuit
Goblet squat with 2 second pause
Kb swings
Bss
25x8/25x25/2 15lb bellsx20, 2 sets (i hate you all for this)
Ssb raw with wraps
425x3
445x3, previous 1rm was this, so i tripled it.
Pause ssb squats with 3 second count
245x3,4,5
Planks/standing avg band crunches
45 sec/15, 3 sets
Notes: the warm up sucked, period. But it didnt hurt my me work at all. It seemed to open up my hips as i was having zero issue hitting depth amd felt strong out of the whole. Tried krait wraps over heavies today and o loved them. My new favorite. My hams were locking up good after the warm up but got all my work in. No conditioning. I was pretty shot after this.
 
1/2/14-de bench
Warm-up, done in a circuit
Low incline db press
Light band pushdowns
Seated medium grip cable rows
30x25/25/90x25
30+mini bandx25/25/105x25
De bench with doubled minis, 3 close, 3 comp, 3 pinky on ring
165+bandsx9x3
Sohp with football bar
145x5
155x5
165x5
175x6
Chest supported pendlay rows with cambered bar
165x5x10
Floor rolling tri ext/db hammer curls/unilateral micro band facepulls
30x15/25x15/25, 4 sets
Notes: will go a little heavier on the warm up next time. Felt very fadt today and locked in. Nailed 20lbs over last week with the football bar on ohp and another rep. Shoulder strength is climbing fast. Triceps were on fire. That was 110 reps or total tricep work today.
 
1/3/14-de squat/deadlift
Warm-up, in a circuit
Goblet squat with 2 second pause
Kb swings
Bss
25x8/25x25/2 15 kbsx20, 2 sets
De box squat with single plys briefs and light bands (80lbs at top)
355+bandsx8x2
De sumo deadlift with chains and single ply briefs
355+80lbs chainx8x1
Ghrs
Bwx8
15x5
25x5
35x5
Side bends/reverse hyper with 2 doubled mini bands
75x10/25+bandsx15, 3 sets
Notes: i still hate that warm up, but today wasnt nearly as bad. Had to bring my grip back in on squat. Shoulders must have been tight last week. Felt fast and strong today. Even with all the front loaded volume and de work i still felt strong on ghrs. Cut out conditioning and gpp for now so i just adjust to the front loaded volume and increase my work capacity there.
 
You hate the warm up routine because of the difficulty? How are you liking it as far as getting you ready for the workout?
 
rob112 said:
You hate the warm up routine because of the difficulty? How are you liking it as far as getting you ready for the workout?
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Its a lot of reps and volume fast. Deff warms me up and gets me breathing. I honestly feel great for the main movement and mentally ready. Isnt hurting recovery either. My upper really warms up my delt/tris and my lower really open ups my hips and gets my glutes firing.
 
1/5/14-me bench
Warm-up, done in a circuit
Low incline db press w/ mini band
Light band pushdowns
Seated medium grip cable rows
30+bandx25/25/105x25
40+bandx25/25/105x25
Reverse avg band bench (100ish pounds off bottom)
405x3
425x3
Floor jm press with chains
145+80lbs chainx2x5
145+120lbs chainx5
Wide grip pulldowns, down in a two part motion to reinforce downward scapular rotation and activating the lat insertion
120x12
134x12,10,9,8
Side raises/mini band pullapart complex with extra overhand and underhand sets at end
15x15
15x15
20x15
2 sets of 10 each way
Notes: had to rush warm ups on the me lift but the warm up routine had me firing on all cylinders. Was happy with the triple. Will be changing de work to new raw bench grip instead of mixed grips to really dial this new form in. Added a touch of bar weight over more chain to jm press, my triceps were on fire. That last set was a rough one. Start driving on db presses or pressing them and they hit my delts/pecs/tris much better that way.
 
1/7/15-me squat/deadlift
Warm-up, in a circuit
Goblet squat with 2 second pause at bottom
Kb swings
Bss
25x8/25x25/15x20, 2 sets
Reverse avg band squat with ace briefs, wraps, and mastadon bar, about 90-100ish off at the bottom.
690x1
720x1
Ssb pause squats with 4 second pause
245x3,4,5
Planks/standing cable crunches
1min/120x12, 3 sets
Notes: starting to really like the warm up. Pretty happy with the squat, had schwab call my depth. Loving the krait wraps. I hate the mastadon bar. Pause squats are getting easier. Feeling strong and healthy. Briefs were just as tight as meet day even tho my weight is down. Yikes.
 
1/9/15-de bench
Warm-up, done in a circuit
Low incline db press with mini band
Light band pushdowns
Mediume grip seated cable rows
30+bandx25/25/105x25
40+bandx25/25/105x25
De bench with comp grip with doubled mini bands (80lbs at top) and chains
165+bands+40lbs chainx6x3
Sohp with football bar
155x5
175x5
185x5
Chest supported pendlay row with cambered bar
175x8,8,8,7
155x10
Floor rolling tri ext/db hammer curls/unilateral micro band facepulls
30x15/25x15/25, 4 sets
Notes: really enjoying the warm up on upper days as well. Sohp with the football bar is now just about equal to my reg sohp. There was more in the tank too. Groove on bench with the new grip is coming along and as i did my de work it got better each time. Felt strong all around. Weight is now about equal to my pre meet weight. Surprising considering dosage changes.
 
1/10/15-de squat/deadlift
Ill preface this session with some comments. I knew i had to make a realistic decision with my lifting witu where i am atm in my life. I just cant commit myself 100% to geared lifting atm. So i made the decision after speaking with some fellow lifters to go raw for now until my schedule is more stable and i can get a group together to go geared. I currently have no training partners and train when others do to get spots and help. Raw will be easier on my schedule, limited amount of help, and time. I will go back to gear when i can.

Warm-up, in a circuit
Goblet squat with 2 second pause
Kb swings
Bss
25x8/25x25/15x20, 2 sets
De below parallel box squat with light bands (80lbs at top)
310(60%)+bandsx8x2
De convetional deadlift with chains
335(60%)+80lbs chainx6x1
Ghrs
Bwx8
15x5
25x5
35x6
Side bends/doubled mini reverse hypers
80x10/25+bandsx15, 3 sets
Notes: took a few sets but i grooved out my raw squat again. I am going conventional if lifting raw. My hips cant take raw sumo to often. I have videos of the speed work. I will tailor my training to fit my raw needs exclusively. I will change my de percents to fit raw work after this wave. That means 10% added to all geared percents. Ie 60/65/70 over 50/55/60 and 60/70 over 50/60. I may give up on the progressive band cycle or i may not. Not sure yet. No more geared me lifts either.
 
liftandswim said:
You squat wide when geared? I'm assuming yes.

You may find that a moderate stance suits you best going raw. Especially with your hips that you said don't like taking a beating too often
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Ive always squated wide actually. I brought my stance in some yesterday. Wide raw squats dont bother my hips but sumo pulling does.
 
Seeing jo jordan squat in the 7s for triples makes me hate that i have to be a raw lifter for now. Geared training is hard and taxing but a lot of fun. I hope all of you try it some day.
 
So i have decided to continue forward with a conjugate style of training for now. I have removed the progressive band cycle i had planned for de squats and will instead work on making my de work fit the recomended percents for raw 60-70% (5-10% off for bands). I always struggled with this in the past and its a glaring issue. Also ive made my overload me work fit josh bryants recommendations in his e book. I am curious to see how this works out for me.
 
Wear some loose briefs on max effort days! Half raw half natty.
 
SweetLou321 said:
I dont own loose briefs, i have super tight multi, or just as tight single ply lol
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I have a couple pair if you want one of them. Metal Pros that are pretty tight but not crazy on carryover and preds that you could jump into in like a minute if your lower body isn't the size of a 275.
 
herderdude said:
I have a couple pair if you want one of them. Metal Pros that are pretty tight but not crazy on carryover and preds that you could jump into in like a minute if your lower body isn't the size of a 275.
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I were the same size brief as chad walker and im right behind jo jordan too lol. But its not the size of the gear thats the issue. Its more else having a consistent schedule and group to train with to properly prep for geared meets.
 
SweetLou321 said:
I were the same size brief as chad walker and im right behind jo jordan too lol. But its not the size of the gear thats the issue. Its more else having a consistent schedule and group to train with to properly prep for geared meets.
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Yeah, I was just thinking loose briefs on ME and raw all the other days is pretty low maintenance.
 
herderdude said:
Yeah, I was just thinking loose briefs on ME and raw all the other days is pretty low maintenance.
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It is, but i cant control my work schedule atm and if im lucky to train at night i can get a lot of help or habe sundays off. But its no where near consistent and so if i have to train in the am or sunday night itll be with very limited help. So its just easier if i just go raw so im not missing sessions left and right that i had planned. An example would be the tailed end of my meet prep where i missed 2 weeks in a raw or planned work bc no one showed up.
 
1/12/15-bench
Warm-up
Light band pushdowns/pullups
15/bwx5, 2 sets
Bench, 3s week, paused
215x3
250x3
280x5
Joker sets
295x3
310x1
De bench w/ chain
65%(200)+40lbs chainx6x3
Low incline db press w/ mini band
50x10
60x2x8
Chest supported low incline db row
90x5x10
Floor db ext/db hammer curl/unilateral micro band facepulls
30x15/25x15/25, 4 sets
Notes: dropped conjugate for 5/3/1. I need to dial in my raw form and maximize my training time. Im familiar with 5/3/1 and it worked very well for me raw the last time i used it. I stole some ideas from josh bryants bench ebook too. Ill use them later. This took a little longer then i wanted but i was dragging today. Training max for bench is 310 and i hit that paused on day one. We will see how this goes and if i can survive. So far the plan is 3/5/1 bench followed by de/cat work or bottom end drives, 3/5/1 squat followed by de/cat squats, 3/5/1 press followed by heavy tricep work, 3/5/1 deadlift followed by something i havent decided on yet. Ill keep my warm ups to 2 movements and 2 sets for now. Not going crazy on it.
 
So this is my general template for now, any imput welcome

Bench
Warmup
Incline db press/pushdown/pullups
Bench 3/5/1
Cat bench
Lats
Tris/bis/upper back

Squat
Warmup
Goblet squat/kb swing/bss
Squat 3/5/1
Cat squat
Gms
Abs

Press
Warmup
Incline db press/pushdowns/pullups
Press 3/5/1
Heavy triceps
Lats
Pec/delts/upper back

Deadlift
Warmup
Goblet squat/kb swing/bss
Deadlift 3/5/1
Heavy quads
Low back prehab
Abs
 
I'd like to see some pec and delt work on bench day but other than that I like where you're going with It.
 
Some articles that might help you

Invalid Link Removed (I like Greg Nuckols' writing a lot)
Invalid Link Removed
 
I just like to throw in delt raises and hammer strength pec stuff on my bench days. More bodybuilder-esque assistance basically. Helps with raw/single ply benching.
 
herderdude said:
I just like to throw in delt raises and hammer strength pec stuff on my bench days. More bodybuilder-esque assistance basically. Helps with raw/single ply benching.
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Obb has no hammer strength stuff. So i have barbell, football bar, cambered bar, and db work for that area only. But i see what youre saying.

Also the way i bench i feel no pec and try to maximize my back and triceps. So bar work typically dose little for that area.
 
I know what you mean, man. I bench similarly but I try to leave no stone unturned. I don't have the coaching in house or self evaluation talent to really break down my lifts, so I try to follow Louie's traffic cone analogy lol.
 
herderdude said:
I know what you mean, man. I bench similarly but I try to leave no stone unturned. I don't have the coaching in house or self evaluation talent to really break down my lifts, so I try to follow Louie's traffic cone analogy lol.
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Whats this analogy?

I just focus on the prime movers for strength and size, and the stabilizers for size and stabilty anymore.
 
SweetLou321 said:
Whats this analogy?

I just focus on the prime movers for strength and size, and the stabilizers for size and stabilty anymore.
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"If there were a million traffic cones in the parking lot and I put a million dollars under one of the cones, how much time would you spend out there turning over cones?"

The version that better describes my training and my roundabout way of eventually improving without knowing quite what I'm doing is: "If you sat a thousand apes at a thousand computers and let them do their thing for a thousand years, one of them would write out the complete works of Shakespeare."
 
I want some hammer strength equipment for chest and back. Feel like it'd be an easy way to accumulate volume (i.e. grow some more damn muscle) safely and easily. Doubt a few sets of hammer incline is going to wear you down like some straight bar work.
 
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