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Sweetlou's training log

rob112 said:
Just curious, do you have a plan on how you will attack the front squats?(programming)
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No real plan. For now ill try to stay with sets of 6-8 for 4ish sets. Adding weight each week for all 4 sets. Then when that stalls ill go to top sets of 6 with 4 working sets leading up. Then when that stalls ill switch back. Esp if im keeping the same move for some time. Id switch with ssb but it doesn't seem to hit me the way a front squat does and im quite gopd at them hitting 445x3 wrapped and thats not far off from the raw work i did last cycle.
 
SweetLou321 said:
So id use a stance close to my sumo stance then? Strict gms or some play in the knees? How low of a suspension? Thanks for the help. Ill add these in after sumo pulls and hate life lol
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My stance is about 1.5" per feet closer than my sumo stance. It's hard to get it setup with the suspension height when you're too wide and need a nearly erect torso Some play at the knees, but keep it relatively tight. Bring it low enough for somewhere between 30-45 degree angle on the torso at the bottom of the movement once you're into position. Some people prefer the rolling motion and some prefer the complete dead stop with no momentum. I'm partial to the rolling method as it's easier for me to get into the ideal position.
 
Rodja said:
My stance is about 1.5" per feet closer than my sumo stance. It's hard to get it setup with the suspension height when you're too wide and need a nearly erect torso Some play at the knees, but keep it relatively tight. Bring it low enough for somewhere between 30-45 degree angle on the torso at the bottom of the movement once you're into position. Some people prefer the rolling motion and some prefer the complete dead stop with no momentum. I'm partial to the rolling method as it's easier for me to get into the ideal position.
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Ok cool thanks. Ill have to see if obb even has an easy way to set these up. Last time i did a suspended gms there it took me 30min to set up.
 
SweetLou321 said:
Ok cool thanks. Ill have to see if obb even has an easy way to set these up. Last time i did a suspended gms there it took me 30min to set up.
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Spud straps, chains, and in a pinch, I do them off of the pins in a power rack.
 
herderdude said:
Spud straps, chains, and in a pinch, I do them off of the pins in a power rack.
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Yeah its just getting the height set is all, takes forever ime. I just found a dan green article where he says block pulls and deficit conv helped his sumo the most. Different idea.
 
SweetLou321 said:
Yeah its just getting the height set is all, takes forever ime. I just found a dan green article where he says block pulls and deficit conv helped his sumo the most. Different idea.
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Yeah it can take a little while to do that, I forgot. His block pull thing helped me, taught me the feel of a sumo pull. You already know what's going on there, but it should still help. He does big deficits on conventional, too.
 
herderdude said:
Yeah it can take a little while to do that, I forgot. His block pull thing helped me, taught me the feel of a sumo pull. You already know what's going on there, but it should still help. He does big deficits on conventional, too.
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His reasoning for block pulls is to lift supermaximal weights while still being able to keep the hips and back in the right positions. This strengthens them so when you pull off the floor you can keep the right positions you just have to generate leg drive. It makes sense as i get close to maxing i start to pitch forward and the bar gets away from me. As i cant hold the right positions. The deficits just build your quads,hams,glutes and lumbar. I was thinking 3 week waves of each.
 
Rodja said:
Am the only one that's worse at sumo block pulls than from the floor?
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I'm the same way. I missed 565 off blocks last meet even.
 
I have more doms then i know what to do with. Cant recall my lower body, abs, lumbar, and mid back being this sore in a few yrs.
 
herderdude said:
Welcome to raw-dom, where the rules are made up and the points don't matter!
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I feel it. Had to pvc my whole body out for the first time in weeks. I also got my do wins in. Perfect fit. Did around 30 reps with a broom stick dialing in the form too. Every rep hurt with doms lol.
 
SweetLou321 said:
I feel it. Had to pvc my whole body out for the first time in weeks. I also got my do wins in. Perfect fit. Did around 30 reps with a broom stick dialing in the form too. Every rep hurt with doms lol.
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Raw squatting is about to get a whole lot more fun.
 
2/12/15-press, 3s week
Warmup
Soh db press+straight bar pushdowns+wide grip pulldowns
30x12/45x12/105x12, 2 sets
Press+chins
Cat-60%-125x2x3
Cat-70%-145x3
80%-165x3
90%-185x7 rep pr
Joker
95%-195x3
Chins-bwx9x3
Dips+seated medium grip cable rows
Bw+45x8/150x10
Bw+55x8/165x10, 3 sets
Low incline db flys (rehab)+side raises+3d pullaparts and elitefts series
15x15/20x10/10 each way
15x15/25x10/10 each way, 2 sets
Notes: high reps on sohp kills my air, felt good today on it. First time doing weighted dips in ages and was happy with were im starting on them. Everything felt good and strong today. Weightloss is still moving in the right direction and i added 50g carbs back a day. I might keep the same assistance for as long as i can make progress on them. Not sure how you all feel about that.
 
2/13/15-deadlift, 3s week
Warmup
Goblet squats/bss/vmo glute move
25x8/bwx10/10, 2 sets
Sumo deadlift
Cat-60%-305x2x2
Cat-70%-355x3
80%-405x3
90%-455x7, capped
Pause off the floor sumo deadlift, beltless
62% (convenience)-315x4x4
Unilateral leg press+landmines
180x10/60x10, 2 sets
270x10/60x10
Notes: fast session. These hammy bands did wonders for my sumo pulls. They felt so on today. The top set was honestly easy for all reps. Had i had more time i would have went for a joker. The pause pulls were suppose to be 60% but i was working in with someone and 315 was easier. They were also stupid easy. I held the last rep for about 5-6 sec with no issue. I was planning to add a set of the same weight each week till i hit 6x4 then jumping 5% and starting over. But im not sure based on how easy it was. I underestimated the leg press but did everything very controlled in a bbing like fashion.
 
I wouldn't sweat it. The cuffs will stretch out and you'll still get the desired effect if you take them on and off every so often. That's what I do. Doesn't bother me at all.
 
Do occlusion upper arm training and take them on and off between sets until they stretch out.
 
After watching some ben rice vids i decided to flip flop my assistance work.

Front squating after pulling
Pause pulls after squatting
Dips after bench
Paused Flat db presses after ohp

This is to increase my frequency of each lift, kinda. They are variations but i feel ill get more of a stimulus this way and can work on various technique points this way also.
 
SweetLou321 said:
After watching some ben rice vids i decided to flip flop my assistance work. Front squating after pulling Pause pulls after squatting Dips after bench Paused Flat db presses after ohp This is to increase my frequency of each lift, kinda. They are variations but i feel ill get more of a stimulus this way and can work on various technique points this way also.
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I like.
 
2/16/15-bench, 5s week
Warmup
Soh db press/straight bar pushdowns/wide grip pulldowns
30x12/45x12/105x12, 2 sets
Bench with 2 sec pause+db rows
Cat-55%-175x2x3
Cat-65%-205x5
75%-240x5
85%-275x7, have vid
Db rows-50x9x5
Dips+bb rows
55x8/185x10
65x8/205x10, 3 sets
Incline flyes rehab+db curls+avg band pushdowns+3d pullaparts/elitefts series
15x15/30x10/10/20/10 each way, 3 sets
Notes: well dips can no longer be a main assistance for me, they really got my shoulders today, all external rotation hurts atm. So i have to find a decent replacement and retweak some things to really get my upper body work dialed in. The 2 sec pauses sucked but i was happy with my performance and power off the bottom. Tried the new bench set up again and it really helped a lot when i took some time to really dial it in.

Edit: watched video, more like long presses, not quite two sec according to the secs of the vid. Oh well ill take it.
 
Nice pause work man. Those get the body feeling good all over.

I can't dip myself. My pre-powerlifting 167lb self used to do them weighted. I can't comfortably do them without weights now. Sucks bc it is a good exercise.
 
Ok here is what i think ill do going forward:

Bench
Rotate between high and low on incline pause db presses

Sohp
Rotate between some of the josh bryant recommendations. Ill start with bottom end drives at some percent (70-80%) for volume and wide grip benches paused for 6-8 reps. Then as my meet gets closer ill sub out the wide grip for pin presses done with a submax percent at emom style.
 
rob112 said:
Nice pause work man. Those get the body feeling good all over.

I can't dip myself. My pre-powerlifting 167lb self used to do them weighted. I can't comfortably do them without weights now. Sucks bc it is a good exercise.
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Thanks man!

I also try to add them back in but after 2-3 weeks they just get to be much and tweak something. Im giving up on them. I know some strong raw benchers that cant do them too so im not gonna try to force something that hurts.
 
liftandswim said:
Oh, definitely. Couldn't agree more. Still trying to figure out those lifts myself
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Same here. I also feel people shouldnt stop looking for ways to organize their week to get more out of less. Your log is a good example. You hit the main lift and variations several times a week. This means you get more practice doing the lift or a very similar lift then someone who only does it once a week. It shows in your form too.
 
SweetLou321 said:
Same here. I also feel people shouldnt stop looking for ways to organize their week to get more out of less. Your log is a good example. You hit the main lift and variations several times a week. This means you get more practice doing the lift or a very similar lift then someone who only does it once a week. It shows in your form too.
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Thanks, Lou. I think people just get lost in the sea of information out there.
 
liftandswim said:
Nice work, sir.

I can't do dips either. They fuk me up too. Sucks, but what can ya do
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Same here. They irritate both my shoulders and pecs extremely easily.
 
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