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Sweetlou's training log

2/18/15-squat, 5s week
Warmup
Goblet squat/bss/vmo move
25x8/bwx10/10, 2 sets
Squat
Beltless
Cat-55%-265x3x2
Add belt
Cat-65%-285+40lbs in free hanging chainx5
Add wraps
75%-325+40lbs in free hanging chainx5
85%-365+40lbs in free hanging chainx5
Pause sumo deadlifts, beltless
70%-355x4x4
Landmines+unilateral leg press
70x10/180x10
70x10/230x10
70x10/230x12
Notes: i was told depth was in the ballpark and right at parallel. Ill take it. Warmups were below tho. Happy my new stance felt better today and allowed me to move to my work sets. The free hanging chain was suppose to make me unstable and really force me to lock my core and lats in. It didnt make the lift anu harder at all. I was fully locked in and honestly breezed thru it. Had more then 5 reps in me but i will take the small victory in form today. I did a moderate self wrap too and it really helped with the closer stance. Im excited to see what i can do with a fully applied wrap on a good day. Pause pulls were deff harder after squats then pulls due to the lack of cns load before hand. It was a good percent i feel. Ill increase volume next week. Very happy with everything today.
 
SweetLou321 said:
Worn them for 2 sessions now and they are worth every penny. I love them honestly. My only issue would be to create a dependence on them. Sumo feels so much better with them.
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I've trained in them from last March up until last warmup for my last October meet with no issues.
 
2/20/15-sohp, 5s week
Warmup
Soh db press/straight bar pushdowns/wide grip pulldowns
30x12/45x12/105x12, 2 sets
Sohp+neutral grip chins
Cat-55%-115x2x3
Cat-65%-135x5
75%-155x5
85%-175x8
Joker sets
185x5
Down sets
135x2x5
Chins-bwx11x3
Bottom end drives with press command
70%-225x5x4
Seated medium grip cable rows
165x5x10
Jm press to 3 board+side raises
135x10/20x10
155x10/25x10
175x10/25x10
165x10/25x10
Low incline db flys (rehab)+unilateral micro band facepulls
15x15/20, 3 sets
Notes: split some stuff up today as i had time to do so. My ohp seems to respond to volume so im gonna keep the down sets. Bottom end drives went well, ill up 5% next week. Prefer to do my rows and pressing separate to be honest. Also upped upper back volume to get it bigger and be more stable. Upped triceps too since my main pressing assistance lifts arnt tricep dominant. Great day.
 
Been trying a few different pres lately.

Have:
Maximize intense
I force conquer
Katana
Alphamine
Jacked micro

So far the only one ive really liked for powerlifting is half a scoop of katana with 12.5mg ephedrine. Ive been using alphamine too but its to subtle and jacks my bp up too. Just an odd energy product. Doesnt affect my appetite either. Tastes awesome. Time to give some of these away before they go bad lol.
 
Katana is the best formula of the bunch, too. I like to keep old PWO and use them as like coffee or rock stars...aka when I need energy outside of working out.
 
rob112 said:
Katana is the best formula of the bunch, too. I like to keep old PWO and use them as like coffee or rock stars...aka when I need energy outside of working out.
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I prefer actual monsters for that honestly. Reason being is all those pres have other fancy stims in them. If i use some caffeine outside of lifting it seems to help keep my adrenals fresher. This is the main reason ive never used a fat burner or anything. Just enough caffeine to get threw work or school then use a pre to lift. Its how ive always been.
 
SweetLou321 said:
I prefer actual monsters for that honestly. Reason being is all those pres have other fancy stims in them. If i use some caffeine outside of lifting it seems to help keep my adrenals fresher. This is the main reason ive never used a fat burner or anything. Just enough caffeine to get threw work or school then use a pre to lift. Its how ive always been.
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White monster is banging tasting, too. Little on the low end for me but my tolerance is a little high, not at DMax level though haha
 
rob112 said:
White monster is banging tasting, too. Little on the low end for me but my tolerance is a little high, not at DMax level though haha
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I got a case of the sunrise ones. Best ive had so far. Half a monster and im zooming in the am. Tolerance is low yet i have caffeine everyday.
 
2/21/15-deadlift, 5s week
Warmup
Goblet squat/bss/vmo move
25x8/bwx10/10, 2 sets
Sumo deadlift
Cat-55%-275x2x2
Cat-65%-325x5
Add belt
75%-375x5
85%-430x10, this really challenged my cardio lol
Joker sets
90%-455x5
Front squats, betless
225x8
245x8
265x8,8,7
Abs wheel+ghrs
10/bwx10, 2 sets
8/bwx8, 2 sets
Notes: great day and now im gassed. Pushed the top set as far as my cardio would let me. All reps were easy and i have a video of it. I didnt rest long enough before the 455 and just called it there to really push the 1s week on all lifts. Pulls feel great lately. Depth was below parallel on all squats and quoted as lower then i need to go by the depth champion HJH lol. Could have possibly gotten 8 on the last set but i was near top end there, left one in the tank. Squat form is coming along.
 
SweetLou321 said:
Trust me, i felt it for about an hr after this set lol
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My sessions with deadlifting (particularly high reps) followed by front squats have been the most taxing sessions I have ever done. Way to easily trudge through it and do more assistance work for good measure.
 
HJH said:
My sessions with deadlifting (particularly high reps) followed by front squats have been the most taxing sessions I have ever done. Way to easily trudge through it and do more assistance work for good measure.
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I wrote it down to do it right? Might as well do it. I agree. These sessions are no joke though. Left me drained the rest of the day.
 
2/23/15-bench, 1s week
Warmup
Sohdbp/straight bar pushdowns/wide grip pulldowns
30x12/45x12/105x12, 2 sets
Paused Bench+chins (3 per set)
Cat-55%-175x3
Cat-65%-210x3
75%-240x5
85%-275x3
95%-305x5
Joker sets
100%-320x1
105%-335x1, had a little more in the tank but shut it down.
Low incline paused db press
50x5x12
Bb rows
185x10
205x10
225x10,10,8
Rolling db ext/db curls
35x10/25x10, 4 sets
Flat flys (rehab)/3d pullaparts and elitefts series
15x15/20 and 10, 3 sets
Notes: last week my volume will be so high on assistance work. Im gonna start working the volume down and intensity up in the comming cycles as the meet draws closer. I got all my reps today on bench then i work up to just under a 1rm. Very bad at paused incline db press. Those 50s were killing me. Happy with the rows. Good overall day. Still dieting.
 
Solid session here. Very nice numbers. I like how your buddy and you make 5/3/1 more powerlifting specific with getting heavier weights in your hands, and at the same time know when to back off. Very good stuff.
 
rob112 said:
Solid session here. Very nice numbers. I like how your buddy and you make 5/3/1 more powerlifting specific with getting heavier weights in your hands, and at the same time know when to back off. Very good stuff.
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Thanks man. Its all in the book tho. But common sense would say to structure it this way in my opinion.
 
SweetLou321 said:
Thanks man. Its all in the book tho. But common sense would say to structure it this way in my opinion.
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Now that I understand powerlifting more I agree 100%. The biggest knock on the program is you don't hold heavy weights with the highest weight you touch, 1 time every third week being 95% of 90%. Jim obviously knows his stuff, and with experience and some autoregulation it can be great overall program, and sport specific to powerlifting.

I may steal some ideas when I am able to go full blow again and plan our longer blocks.
 
rob112 said:
Now that I understand powerlifting more I agree 100%. The biggest knock on the program is you don't hold heavy weights with the highest weight you touch, 1 time every third week being 95% of 90%. Jim obviously knows his stuff, and with experience and some autoregulation it can be great overall program, and sport specific to powerlifting.

I may steal some ideas when I am able to go full blow again and plan our longer blocks.
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I agree with you 100%. Im still learning as i go. But i tend to hold back on jokers on the five week and push near 3rm and 1rms on the 3 and 1 weeks. However i always try to hit my caps on the plus sets first. Makes working up suck. But knowing im pre fatigued means when i stop plusing come meet time the super compensation will be great.
 
Here is my basic plan for my meet in december

Squat
12-5s, beltless pause squat
11-3s, 3rm joker with chains, beltless pause squat
10-1s, 1rm joker with chains, beltless pause squat
9-5s, beltless squat
8-3s, 3rm joker, beltless squat
7-1s, 1rm joker, betless squat
6-peaking deload
5-5s, belted squat
4-3s, no plus set, 3rm joker, belted squat
3-1s, no plus set, overreach by starting at 95% and work up to 90% of true 1rm for 4 singles, drop 5% for 2 more, 2 single belted squat at 90%, 8 total singles
2-1s, no plus set, taper by starting with 95% and working up to opener for 2 singles, 2 single belted squat at 90%, 4 total singles
1-deload for meet

First 3 weeks are a moderate wrap, the rest will be a hard wrap.
 
Deadlift
12-5s, beltless pause pulls
11-3s, 3rm joker using chains, beltless pause pulls
10-1s, 1rm joker using chains, beltless pause pulls
9-5s, belted pause pulls
8-3s, 3rm joker, belted pause pulls
7-1s, 1rm joker, belted pause pulls
6-peaking deload
5-5s, belted pause pulls ramped %
4-3s, no plus set, 3rm joker, belted pause pulls ramped %
3-1s, no plus set, overreach by starting at 95% and working up to 90% of true max and doing 4 singles, drop 5% and do 2 more, belted pause pulls ramped % 2 singles, 8 total
2-1s, no plus, taper by working up to opener for 2 singles, belted pause pulls ramped % 2 singles, 4 total
1-deload
 
Bench
12-5s, dead bench
11-3s, 3rm joker with chains, dead bench
10-1s, 1rm joker with chains, dead bench
9-5s, dead bench
8-3s, 3rm joker, dead bench
7-1s, 1rm joker, dead bench
6-peaking deload
5-5s, cat bench, dead bench
4-3s, no plus set, 3rm joker, cat bench, dead bench
3-1s, no plus set, overreach by working up to 90% of true 1rm for 4 singles, cat bench, dead bench, 8 total singles 14 work sets
2-1s, no plus set, taper by working up to opener for 2 singles, drop 5% for 2 more, 4 total
1-deload
 
Also thinking since i dont do jokers on the 5s week ill drop down and do cat sets on all lifts then.

Edit: will commit to some cat work in the early part of meet prep and adjust based on recovery needs. See if i cant keep it up this time.
 
2/25/15-squat, 1s week
Warmup
Goblet squat/bss/vmo move
Squat
Cat-55%-265x3
Add belt
Cat-65%-310x3
75%-360x5
Add self mod wrap
85%-405x3
95%-455x3x1
Joker
480x1
505x1
Cat squat
70%-335x4x3, 90sec rest
Pause beltless squat, 3 sec pause
240x2x5
265x2x5
Ghrs
Bwx10,10,8
Abs wheel
3x8
Notes: squat is coming along. First rep at 455 sucked so i repeated it until it was smooth. Then went up just below my best ever squat with more in the tank. Dropped back and got some extra squat work in. Very determined to get my squat up.
 
Need more vids!

Session looks nice though. Think you're setting yourself up for a pretty big PR if you're able to hit 505 after all that work.
 
liftandswim said:
Need more vids!

Session looks nice though. Think you're setting yourself up for a pretty big PR if you're able to hit 505 after all that work.
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I have 4 videos from that session. Pretty much all my top sets. The 480 was the best technique wise.

Thanks man! Yeah i felt pretty good about it. Im not going for 1rm prs in training atm so im happy considering.
 
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