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Sweetlou's training log

That depends on the purpose of the lift. Is it more of a supplemental lift or an assistance lift for hypertrophy?
 
Rodja said:
That depends on the purpose of the lift. Is it more of a supplemental lift or an assistance lift for hypertrophy?
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More supplemental. I have tate presses and db ext for hypertrophy on my bench day. I have db press variations as my supplemental on bench day also. Other then dips what else would make a good supplemental lift after ohp?
 
Rodja said:
I'd wave or alternate supplemental and assistance. Or you're at the point where you can auto regulate.
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How do you auto regulate these? Id never be able to find correlation in carry over if i just did what felt good.

I guess ill stick to 6-8 for supplemental and 8-10 for assistance until a meet gets closer then ill try to wave up some. I rotate supp/ass every 3 weeks in waves atm.
 
SweetLou321 said:
How do you auto regulate these? Id never be able to find correlation in carry over if i just did what felt good. I guess ill stick to 6-8 for supplemental and 8-10 for assistance until a meet gets closer then ill try to wave up some. I rotate supp/ass every 3 weeks in waves atm.
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Throw them in a 3 week wave.
 
Thumb away from smooth sounds alright enough. Do you guys have an axle at OBB? I liked JM and CG floor press with the axle when I tried before.
 
I call thumb from smooth close grip these days. Closer than that bugs my pec. But close grip two board with bands, chains, or slingshot or any combination is a favorite of mine. Fat bar for sure gets the tris kicking even harder as well.
 
I'm a thumb away from the smooth close grip, too. I did it with the reactive slanger for sets of 8 and my tris were blasted.
 
herderdude said:
I call thumb from smooth close grip these days. Closer than that bugs my pec. But close grip two board with bands, chains, or slingshot or any combination is a favorite of mine. Fat bar for sure gets the tris kicking even harder as well.
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So many options! For now ill try to make floor press work bc i can do it alone if needed, i like 2 board but if no one is there i cant unrack any sort of weight id need for rep work. 315+. Ill try thumb from smooth with fat grips or fat bar next week. Thanks for all the help guys!
 
SS to a 2 board is also an option. It'll help to spare the pec and still help you to overload the triceps. There's really a lot of lifts you can play with for supplemental work. The problem you start to run into is overthinking it and then you run into paralysis by analysis.
 
Rodja said:
SS to a 2 board is also an option. It'll help to spare the pec and still help you to overload the triceps. There's really a lot of lifts you can play with for supplemental work. The problem you start to run into is overthinking it and then you run into paralysis by analysis.
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Ill try the thumb away from smooth with a fatter bar and if i need to tweak it from there i will until something works. Like chain or something.
 
1/24/15-deadlift
Activation/warmup
Goblet squat/hip thrusts
25x8/bwx10, 2 sets
Deadlift, 5s week
320x5
365x5
415x5
Joker
415+40lbs chainx1
415+80lbs chainx1
Front squats
245x4x8
Ghrs
Bwx12/12/9
Side bends
60x12
80x10
90x8
Notes: pushed myself today. I had been sandbagging for sometime it seems. Will try adding some cat training pre work sets to prime form and cns. Was dragging. Hard day. Reps on pulls kills me esp with how i set my belt. Getting better at using my core. Cant wait for ones week.
 
Good pulling Lou. I'm interested to see where you land on the raw work. Looking strong.
 
1/26/15-bench
Warmup/activation
Pullups
Bwx2x5
Bench, 1s week, paused
Cat-200x2x3
Cat-235x3
265x3
295x8, pr
310x1
Low incline db press with mini band
60x10
65x10
70x2x8
Kroc row with straps followed by 2 amrap sets of pullups strapped
110x25
Bwx10,9
Low incline tate press/db hammer curls/unilateral mini band face pulls
40x10/30x10/10, 3 sets
Notes: did not expect to hit 295 for 8 today. I had clearly been sandbagging some raw work. The joker set after was awful and i deff gave all i had on the top set. I havent done kroc rows in ages. I started lighter and really tried to control it and squeeze my back, same with pullups. Still sick but feeling decent in training.
 
How many cycles of 5/3/1 are you planning on running? Seems like you're way ahead of the curve at this point, knocking out 8s and 10s.
 
herderdude said:
How many cycles of 5/3/1 are you planning on running? Seems like you're way ahead of the curve at this point, knocking out 8s and 10s.
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A good amount until i find another raw program i like the layout of.

For now im gonna increase bench by 10lbs per cycle and squat/pull by 15lbs per cycle till things catch up then ill back down to 5/10.
 
1/28/15-squat
Warmup/activation
Goblet squats/bss
25x8/bwx10, 2 sets
Squat, 1s week
Cat-305x2x3
Cat-345x3
395x3
Add wraps
440x5
465x1
490x1, easy, on pace for more then 515 atm.
Cambered bar gms
335x4x6, huge pr
Bss, focus on stretch and firing quads and glutes
25x3x10
Russian planks
3x30secs
Notes: much better then last week. Still sick. Might deload next week to allow my body to finish this off. Im about 90% right now. I capped my 1+ at 5, could have gone 7-9 on it. Happy with my set up and speed of 490 as well. 95% never moved so well. Nutted up for some gms and killed a 40lb pr with an extra rep and 3 more sets also.
 
I would've said even higher based on my correlation, but I'm not a rep guy and I almost always have one in the tank even when I think I let it all on the line.
 
herderdude said:
I would've said even higher based on my correlation, but I'm not a rep guy and I almost always have one in the tank even when I think I let it all on the line.
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I am the same way, and since i decided to try harder to max rep im realizing it more and more each session
 
1/29/15-press
Warmup/activation
Pullups
Bwx2x5
Press, 1s week
Cat-130x2x3
Cat-150x3
170x3
190x5, capped at 5, pr
Joker
200x1 pr
Down set
130x2x5
Close grip (half thumb from smooth) bench with 1 board
225x8,8,9,9
255x6
Brian carrol bb rack rows
225x10,10,8,8
Flat flys/side raises/mini band pullapart complex with extra overhand and underhand sets at end
15x15/20x10/10 reps each way
15x15/25x10/10 reps each way
15x15/25x10
Notes: very sore and felt kinda crappy going in. Somehow hit a lot of ohp volume and 2 prs. Tried a nex bench set up for close grip and had no pec/back issues with the close grip. Did a soft pause the first two sets then put the gas on. I will start around 255 next time. Havent been feeling cable rows lately so i decided to try something new that didnt tank my low back, really liked the rows. Kinda like a yates row. Will try new bench set up on comp, had no lumbar issues even being painfully sore and had great leg drive and could still get a decent arch.
 
1/31/15-deadlift
Warmup/activation
Goblet squat/bss
25x8/bwx10, 2 sets
Sumo deadlift, 1s week
Cat-315x3x1
Cat-365x3
415x3
465x5, capped at 5
495x1
515x1
535x1
555x1, matched all time pr, easier then last time
575x0, mid back and hips gave out off the floor, gassed
Ssb pause squats, 5 sec pause, chris duffin style, 50% ssb max
240x3x5, pr. Bout fell after this, hit everything that failed on the sumo pull
Hip aB/adduction
40x15/15, 2 sets
Ghrs
Bwx2x10
Notes: low back was fried from gms on wed so i went with sumo pulls and an improved set up. Felt great. Will go sumo from here on out, no hip pain. Was shocked to match a pr after cutting and so many work sets, almost prd too. My core was shot on pause squats, as they were beltless. Did some stuff for blood flow after that. Deloading next week should be nice. I have an idea whats weak in my lifts now so i can program better to address those issues. With the way work is going now a days i wont have as much time for training per day so i need to make some changes. I like how duffin lays his week out. Seems like an efficient way to get my work in.
 
Solid sesh for sure, man. Big raw pulls and good volume.
 
Id love some imput on these potential layouts, the days are short but if im off on a particular day ill add in whats missing on that day, it just cant be everyday due to work.

Layout a

Bench 3/5/1
Db press variation
Triceps ext

Squat 3/5/1
Paused ssb squats
Hips/abs/pullups

Press 3/5/1
Triceps press variation
Pec/delts/prehab

Deadlift 3/5/1
Bb/db rows
Pullups/ghrs

Layout b

Bench 3/5/1+pullups
Db press variation
Bb/db rows

Squat 3/5/1
Glutes/hamstrings/hips
Abs

Press 3/5/1+pullups
Triceps press variation
Db/bb rows

Deadlift 3/5/1
Paused ssb squats
Abs

Thoughts, ideas?
 
I hope you're planning to do a lot of volume on those rows.

Otherwise that's a lot of internal rotation work and not a whole lot of external rotation.
 
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