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Sweetlou's training log

herderdude said:
"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."
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I like that. But i doubt its that complicated in the long term tho. Ive tried a lot of lifts and the ones that carryover for me most are simple floor press and sohp for bench, deficit pulls and gms for deads, and ssb and quad/glute work for squat.
 
liftandswim said:
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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I agree but i tend to prefer to stay away from machines as much as possible and stick to basic movements with tweaks based on injuries. This has worked best for me even when i had access to hammer strength and machines.
 
liftandswim said:
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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I'm a big fan of those, I think they're great for hitting those muscles (most machines aren't).

But, they're expensive (even used!). And, depending on how you do them; it can be just as taxing lol.
 
1/14/15-squat
Warmup/activation
Goblet squat/hip thrusts
25x8/bwx10, 2 sets
Squat, 3s week
325x3
365x3
Add apt heavies
415x5
Cat squat w/ chain
325+40lbs chainx6x3
Cambered bar gms
275x3x5
Bss with added rom
20x8
25x8
30X8
Planks/avg band crunches
45 sec/10
60 sec/10, 2 sets
Notes: squatting to depth hurts, period. My hips are shot. I had the depth on all my work sets called. Form was off at first but over the sets and the cat work i was really smoothing it out. In time. Just got some volume on quads/abs after my main work. Liking the raw change.
 
U going to jump into gear ever now and then just to feel that weight on your back

I know personally when I wasn't with the group I did a lot of Unwrapped lifting and didn't touch anything over 400 so when I did get back every thing over 4 felt heavy as sh¡t
 
Duramaxhd said:
U going to jump into gear ever now and then just to feel that weight on your back

I know personally when I wasn't with the group I did a lot of Unwrapped lifting and didn't touch anything over 400 so when I did get back every thing over 4 felt heavy as sh¡t
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Probably not bc of the techniqu changes. Ill probably use reverse bands or chains for joker sets in cycles to keep the cns ramped up.
 
1/16/15-sohp
Warmup/activation
Pullups
Bwx2x5
Sohp
140x3
160x3
180x7
130x2x5
Close grip floor press with slingshot
275x3x5
Seated medium grip cable rows
165x4x10
Flat db flys/side raises/mini band pullapart complex with extra overhand and underhand sets at end
15x10/20x10/10 rep each way, 2 sets
15x10/25x10
Notes: good and fast day. Being cautious of my pec so used the slanger for floor press. Still hit my tris hard. Helped jo with all his shirt work between sets too. Felt good on ohp.
 
1/17/15-deadlift
Warmup/activation
Goblet squat/hip thrusts
25x8/bwx10, 2 sets
Conv deadlift, 3s week
345x3
395x3
440x8
Front squat
225x3x5
Ghrs
Bwx3x10
Side bends
60x3x10
Notes: decided mid top set to just push it so i wouldnt have do anymore pulling after it. I started to g as out bc i only took one breath. I set my belt to tight to rebreath. I kept the front squats overall lighter then they needed to be. Im pretty sore and i dont want to crush myself on week 1. Overall good day and felt on point.
 
Thanks guys. I wasnt expecting to have that much gas in the tank, esp since ive shed a few pounds. Conv treats me much better then sumo it seems.
 
So eating 250p/450c/100f had my weight around 223-225. Dropping to 250p/400c/100f has my weight in a few days around 220 and closes fitting loser. I really cant seem to grasp why the crazy change from the removal of 50g carbs. Ill keep up with this for a little bit and track and if things are coming off to quick ill start to reverse some.
 
SweetLou321 said:
So eating 250p/450c/100f had my weight around 223-225. Dropping to 250p/400c/100f has my weight in a few days around 220 and closes fitting loser. I really cant seem to grasp why the crazy change from the removal of 50g carbs. Ill keep up with this for a little bit and track and if things are coming off to quick ill start to reverse some.
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Don't forget the water retention aspect. It's not just the caloric switch that alters your weight.
 
Rodja said:
Don't forget the water retention aspect. It's not just the caloric switch that alters your weight.
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I assumed it was this, but if things continue in this fashion ill have to adjust. So guessing i have a big water weight difference between 450 and 400 then?
 
SweetLou321 said:
I assumed it was this, but if things continue in this fashion ill have to adjust. So guessing i have a big water weight difference between 450 and 400 then?
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Could be type of carbs u were consuming as well some mite cause u hold more water then others. White potatoes is one example I get a big weight shift from
 
SweetLou321 said:
Id stay fat and bloated but i think id be more competitive if i was a leaner and more muscular 220.
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You'll keep growing and the muscle will continue to mature. Even if your weight stays the same, you'll look different every year with consistent, intense training.
 
Rodja said:
You'll keep growing and the muscle will continue to mature. Even if your weight stays the same, you'll look different every year with consistent, intense training.
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This has been the case over the last two years being 220. Maybe i should be 267 and cut to 220 like duffin. In all seriousness do you think dropping to 215 then slowly going to 225 over meet prep would be a smart plan?
 
Duramaxhd said:
This was sorta my plan but I've found it very difficult to cut any real weight below 220 without sacrificing a lot of strength
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Im currently around 217. Im strongest around 230 but i know my weight will climb in meet prep so have to bring it down before hand. I really hope my strength doesnt drop like crazy.
 
SweetLou321 said:
This has been the case over the last two years being 220. Maybe i should be 267 and cut to 220 like duffin. In all seriousness do you think dropping to 215 then slowly going to 225 over meet prep would be a smart plan?
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That's generally what I do. I've gotten up to around 238 at my heaviest during meet prep.
 
SweetLou321 said:
How easy was the weight cut? Id love to get that heavy, or heavier. Im starving on 3500 cals.
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I ended up trimming down to about 232 the week of the meet. The cut for that was an easy cut for me. Didn't take any diuretics or need any sauna time. I nailed the salt and water loading and pretty much pissed out the weight slowly. I went less than 16 hours without food or water and that's including time asleep.
 
Rodja said:
I ended up trimming down to about 232 the week of the meet. The cut for that was an easy cut for me. Didn't take any diuretics or need any sauna time. I nailed the salt and water loading and pretty much pissed out the weight slowly. I went less than 16 hours without food or water and that's including time asleep.
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I need to learn all this. I stay so close to 220 bc i have no real idea how to cut other then sweating.
 
SweetLou321 said:
Super helpful thanks!
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No problem. This is what I've done for all of my cuts including when I was fighting. One thing that I must stress is that you must be extremely diligent with the salt and water loading. It's uncomfortable and you're pissing every 20-30 minutes once you've gotten to a certain point, but then the water just sloshes off of you. I went low carb on Wednesday, next to none (trace from veggies and whatever is in protein powder) on Thursday, and then cut out water at about 5PM. I had a little dry mouth by early morning, but the only "sweating" that I did was from taking 2 hot showers. Pee color never got ultra dark either. When you put it at a percentage, dropping 11# is only 5% of your BW and is really an easy ass cut compared to some of the ones I did when I was fighting.
 
I rubbed 70% isopropyl wintergreen alcohol on me and got into an Epsom salt bath for 20 minutesbtook off 2 pounds for me

I'm sure it was healthy
 
1/19/15-bench
Warmup/activation
Pullups
Bwx2x5
Bench, 5s week, paused
200x5
235x5
265X5
Joker set
265+40lbs chainx3
Cat bench, touch and go
235+40lbs chainx3x3, i little heavy, shoulda went with 70%
Low incline db press
80x3x6
Low incline chest supported db row
100x4x10
Low incline tate press/db hammer curls/unilateral mini band pullaparts
50x8/35x10/10, 3 sets
Notes: good day, felt strong on all sets. The cat work was a little heavy was all. Otherwise made progress on all other major lifts. Also i tried db pressing without the bands. Went ok. Will be adding the bands back in next week. Its just a smoother groove for me that way.
 
Nice work man, and very interesting tactic on the joker set. I'd imagine it could keep your fresh longer.
 
rob112 said:
Nice work man, and very interesting tactic on the joker set. I'd imagine it could keep your fresh longer.
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Thanks. Yeah i figured on the 5s week i can add a little chain and drop the reps on a joker if i was feeling decent. Which i was today. Try to change things up a touch. I only really plan on doing jokers on bench and squat anyways. Very occasionally pulls.
 
1/21/15-squat
Warmup/activation
Goblet squat/hip thrusts
25x8/bwx10, 2 sets
Squat, 5s week
305x5
350x5
Add light wrap with apt heavies
395x5
Joker
395+40lbs chainx3
Cat squat
325+40lbs chainx3x3
Cambered bar gm
295x5
Russian planks or whatever they are called/avg band crunches
30s/10
60s/10
Notes: feeling under the weather, depleated from dieting, and didnt get enough sleep last night. Needless to say i wanted to cut this short but toughed out my squat work and felt ok enough for a moderately heavy joker set. Cut volume but upped intensity on my main two assistance lifts. Cut out the bss. Relearned how to use my belt as i adjusted my set up and corrected my ribcage positioning. Still have more work to do form wise but things are coming along. Depth is getting easier and smoother to hit. Will add a cheat meal the night before squat/bench to help with bloat and energy for those days. Depleated feeling doesnt really hurt my ohp/pull as much.
 
1/22/15-press
Warmup/activation
Pullups
Bwx2x5
Sohp
130x5
150x5
170x8
130x2x5
Close grip floor press
225x3x5
Add reverse light
225x8
Seated medium grip cable rows
180x4x8
Flat flys/side raises/mini band pullapart complex with extra overhand/underhand set at end.
20x10/20x10/10 each way, 2 sets
20x8/20x10
Notes: still run down and tired. Did my best on ohp. Removed the slingshot on floor press as it made it hard to keep my back last week. This didnt bother my pec but i could tell im not even. Will work up slowly on it. Also made sure to pause on tje floor each rep. Tried reverse band to see if it helped my pec at all, felt awkward. Not a fan. Pec didnt like flys at the end, no paid just felt weird. Spent some time on my squat set up and focused on ribcage positioning on all lifts today esp pullups and rows.
 
Ok im reaching out to you guys. Im trying to find good heavy tricep lifts to do after my oh pressing. Close grip is hard for me to keep my back tight which aggrevates my previous pec injury and my imbalances. I plan on try dips soon but what are 1-2 more good options? Was thinking possible two board with chains or comp grip floor press with chain. Idk.
 
SweetLou321 said:
Ok im reaching out to you guys. Im trying to find good heavy tricep lifts to do after my oh pressing. Close grip is hard for me to keep my back tight which aggrevates my previous pec injury and my imbalances. I plan on try dips soon but what are 1-2 more good options? Was thinking possible two board with chains or comp grip floor press with chain. Idk.
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I'm partial to Blast Strap (or a TRX) extensions. They hit similarly to a JM without being as harsh on the elbows and they're easy to adjust the resistance. The flatter you are, the more weight you're moving.
 
Rodja said:
I'm partial to Blast Strap (or a TRX) extensions. They hit similarly to a JM without being as harsh on the elbows and they're easy to adjust the resistance. The flatter you are, the more weight you're moving.
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Is this more of a 8-10 rep lift?
 
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