Sweetlou's training log

Since we're talking about cutting/bulking, I'll interject my question. I basically plan on cutting to 10-12% and bulking to 18-20%, rinse and repeat, with brief periods of maintenance thrown in. Thoughts?

Just trying to consistently make gains whilst looking respectable (I'm in a speedo on a consistent basis because of coaching). I carry fat well, even at my highest body-fat this winter ~20%, I looked alright. I just know that I'm not comfortable being over that threshold, nor is it advantageous if I'm interest in being strong at my body-weight.
 
I would do what Sean said focus on the caloric intake and macro break down first then try to slowly work the timing in.
 
liftandswim said:
Since we're talking about cutting/bulking, I'll interject my question. I basically plan on cutting to 10-12% and bulking to 18-20%, rinse and repeat, with brief periods of maintenance thrown in. Thoughts?

Just trying to consistently make gains whilst looking respectable (I'm in a speedo on a consistent basis because of coaching). I carry fat well, even at my highest body-fat this winter ~20%, I looked alright. I just know that I'm not comfortable being over that threshold, nor is it advantageous if I'm interest in being strong at my body-weight.
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That is what most top diet coaches would recommend. However im sure ull find as you cut and bulk your maintenance will go up and your ability to handle higher and higher cals at the same body weight will go up. This is what layne talked about in one of his vids. Had a guy who gained weight on 200g carbs now eats 500g just to maintain. Pretty nuts.
 
Thanks for affirming my thoughts. Yeah, my maintenance is going to nuts next time I'm at my upper threshold. 4000 calories minimum
 
liftandswim said:
Thanks for affirming my thoughts. Yeah, my maintenance is going to nuts next time I'm at my upper threshold. 4000 calories minimum
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I wish i had done what youre doing sooner. Would have saved me fat gain i didnt need. I pretty much bulked for 3 years straight.
 
SweetLou321 said:
I wish i had done what youre doing sooner. Would have saved me fat gain i didnt need. I pretty much bulked for 3 years straight.
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Yeah, man. I consider myself lucky. Where a lot of people have had to learn for themselves, I have all these great resources online. Here and elsewhere. It's saved me a lot of headache.
 
liftandswim said:
Yeah, man. I consider myself lucky. Where a lot of people have had to learn for themselves, I have all these great resources online. Here and elsewhere. It's saved me a lot of headache.
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At least i was eating tho. But i get what youre saying. After seeing that some people are near their starting weight or weights after years, im happy i just ate a lot. Lol
 
Took me 30 years and 400lbs to reach the peak of my bulk and a bench of 95 lbs and squat and deadlift of what the hell is that lol
 
3/2/15-deload bench
Warmup
Sohdbp/db rows/pushdowns, 2 sets
Bench with dan green set up
275x2x1
225x2x2
Flat db press
70x2x8
Db rows
100x2x10
Jm press/db hammer curls/pullapart series
135x10/20x15/10 each way, 2 sets
Light conditioning: hammer swings/prowler runs with 50lbs on it. 3 sets, 10 swings each way, length of parking lot and back.
Notes: felt good except conditioning was kinda tiring. I really liked the pressing style of green. Much better leg drive and speed off the bottom. Range of motion didnt feel any longer either. Set up is easier and less demanding too. Good overall day. Ate 600g carbs yesterday and weight is still 215.
 
Ok so this is my first attempt at the rp diet.

Here is how may pre/intra/post has been so far.
Total carbs is 330 for the day.

Pre-50g pro/50g carbs/5g fats
Intra-10-12g aminos/40g carbs
Post-40g pro/75g carbs/10g fats
Used fruit and pop tarts for post carbs and low carb cheesecake for protein.

Will eat 50g pro/100g carbs/10g fats in a few hrs made of rice and stuff.

Then its 2 more meals of 50g pro/35g carbs/55g fats.

Look right?

Also why are his pre wo meals so small?
 
Can't comment on the dieting, but here's a relevant video to our frequency discussion a couple pages back.

Invalid Link Removed
 
Diet looks alright to me. bolt10 mentioned having to eventually bump up his calls. I've bumped my off-day cals up just a tad (including carbs to about ~1g/lb)
 
SweetLou321 said:
Ok so this is my first attempt at the rp diet.

Here is how may pre/intra/post has been so far.
Total carbs is 330 for the day.

Pre-50g pro/50g carbs/5g fats
Intra-10-12g aminos/40g carbs
Post-40g pro/75g carbs/10g fats
Used fruit and pop tarts for post carbs and low carb cheesecake for protein.

Will eat 50g pro/100g carbs/10g fats in a few hrs made of rice and stuff.

Then its 2 more meals of 50g pro/35g carbs/55g fats.

Look right?

Also why are his pre wo meals so small?
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Where do you get this low carb cheesecake? I'm intrigued!
 
Sean1332 said:
Diet looks alright to me. bolt10 mentioned having to eventually bump up his calls. I've bumped my off-day cals up just a tad (including carbs to about ~1g/lb)
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Im really bad about sticking to any diet layout past cals/macro amounts. So we will see how this treats me mentally. So far i want food and hate it. Yes i know its been half a day so far but im use to more actual food and less simple/liquid carbs. Btw im transitioning to bulking if that means anything.
 
SweetLou321 said:
Im really bad about sticking to any diet layout past cals/macro amounts. So we will see how this treats me mentally. So far i want food and hate it. Yes i know its been half a day so far but im use to more actual food and less simple/liquid carbs. Btw im transitioning to bulking if that means anything.
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If anything, just stick with the calorie balance. I actually don't mind this because it allows for a little more fat in my day.
 
SweetLou321 said:
Ill stick with it for a few weeks. Ive pretty much ignored most of nutrient timing for years.
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I wish u luck man u seem like u have a great grasp of it so I think your going to like your results...

Also I thought I'd share he has and option of purchasing a custom template setup for your need for 99 bucks just wanted to throw that out there I'm going to do it when I get back to work
 
Sean1332 said:
Diet looks alright to me. bolt10 mentioned having to eventually bump up his calls. I've bumped my off-day cals up just a tad (including carbs to about ~1g/lb)
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Ya I had to go off the 180lbs (I am like 160ish) numbers and was still losing on those maintenance calories. It also depends on your training. I bumped up the carbs a bit for each day (I respond really well to them though).

Duramaxhd said:
I wish u luck man u seem like u have a great grasp of it so I think your going to like your results...

Also I thought I'd share he has and option of purchasing a custom template setup for your need for 99 bucks just wanted to throw that out there I'm going to do it when I get back to work
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They are pretty sweet. Couple dudes at my gym got some after I told them to look into it (because too many paleo/non-carb eating guys trying to improve performance was annoying me haha). They coulda just paid me though and I'd have helped. ;)
 
Duramaxhd said:
I wish u luck man u seem like u have a great grasp of it so I think your going to like your results...

Also I thought I'd share he has and option of purchasing a custom template setup for your need for 99 bucks just wanted to throw that out there I'm going to do it when I get back to work
Click to expand...

Thanks man. Im gonna see how this goes. It wont be as relaxed as i use to eat so less junk food, but thats ok.
 
bolt10 said:
Ya I had to go off the 180lbs (I am like 160ish) numbers and was still losing on those maintenance calories. It also depends on your training. I bumped up the carbs a bit for each day (I respond really well to them though).

They are pretty sweet. Couple dudes at my gym got some after I told them to look into it (because too many paleo/non-carb eating guys trying to improve performance was annoying me haha). They coulda just paid me though and I'd have helped. ;)
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You go off the numbers in the book for cals?
 
SweetLou321 said:
You go off the numbers in the book for cals?
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Already knew I'd need a bit more so I took the weight class above me (180lbs) as a starting point then added calories as necessary based on scale changes.
 
3/4/15
Warmup
Goblet squat/bss/vmo move, 2 sets
Squat w/ mod wrap
405x2x1
Pause beltless squat, 3 sec pause
325x2x3
Beltless front squat
235x8
Various styles of oly and flat shoe squats with 145. I suck at squatting.
Light conditioning: hiit on bike, 30s sprint with 1min recovery, 10min total.
Notes: still trying to get form in order. Im pretty bad at raw squatting. Im gonna try a dan green style this up comming cycle. Ive always liked squatting wide and i feel a wide but not geared squat wide style with oly shoes will compliment my strengths and mobility issues. I need to start doing way more mobility work for my hips bc i have a very hard time hitting depth consistently. I need to learn how to pull myself in the hole with my hips. I need to figure out what to do with my bar set up to get the tightness and upright position i want. I suck as bracing in my core and keeping it engaged in the hole. I once again suck at raw squats. I took a vid of most sets and was not happy with just about all of them.
 
Hey man, what's the vmo move?

And I'm sure with your work effort and eye for things you will get this squared away. Dan is not a bad guy to learn from. It's interesting as he goes wide, looks straight down pretty much, yet keeps great position. I remember a Rippitoe article recently saying he has like perfect form.

End rant :D
 
rob112 said:
Hey man, what's the vmo move?

And I'm sure with your work effort and eye for things you will get this squared away. Dan is not a bad guy to learn from. It's interesting as he goes wide, looks straight down pretty much, yet keeps great position. I remember a Rippitoe article recently saying he has like perfect form.

End rant :D
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Its in chris duffins glute warm up, im not sure what the real name is.

I saw that mark r article too. Im trying it bc dan had the same problems i have. He use to be a pc dominant squatter using westside. So ill start with a mix of pc and quad dominant squatting while doing almost all quad work and little pc work going towards the meet.
 
SweetLou321 said:
Its in chris duffins glute warm up, im not sure what the real name is. I saw that mark r article too. Im trying it bc dan had the same problems i have. He use to be a pc dominant squatter using westside. So ill start with a mix of pc and quad dominant squatting while doing almost all quad work and little pc work going towards the meet.
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I have a lot of trouble feeling my quads on squats, too. I should probably set up some accessory to fix that as well.

I'm learning a lot/getting a lot of ideas from your log Lou.
 
rob112 said:
I have a lot of trouble feeling my quads on squats, too. I should probably set up some accessory to fix that as well.

I'm learning a lot/getting a lot of ideas from your log Lou.
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Im happy my constant ramblings are helping someone. Ive posting it here so i can reread it several times to try and pull out the best info from each seperate thought on training.

Side note dan greens west of westside has been one of the best articles on raw lifting ive reas in some time. Really hit home for me as i feel this is exactly what im having trouble with. If you havent read it. I suggest it to anyone.
 
3/6/15-deload press
Warmup
Sohdbp/pushdowns/pulldowns
Press
125x3x5
Dips
Bwx2x10
20x10
Wide grip cable rows
135x10,12,15
Wide grip pullups
Bwx2x8
Skullcrushers/side raises/elitefts pullapart series with mini band
95x10/15x15/10 each way, 2 sets
Hammer swings, 3x10
Light conditioning: 10min hiit on bike, 30s sprint 60s recovery.
Notes: stupid easy day.
 
3/7/15-deload deadlift
Warmup
Oh squat
Oh mini band reverse band squat
Goblet squat/bss/vmo move, 2 sets
Deadlift, betless
315x4x2
Front squat, betless
135x3x8
Roman chair
Bwx2x10
Light conditioning: hiit on bike, 30s sprint and 60s recovery.
Notes: super easy day. Caught up with some fellow lifters i havent seen in a minute and did a good deal of coaching. Been cruising on 250mg test, having a hell of a time dialling in my ai. Felt a touch dry i thought all day yet felt awesome in training.
 
Thanks for the links Lou.
 
3/9/15-bench, 5s week
Warmup
Sohdbp/pushdowns/pulldowns, 2 sets
Pause bench
215x5
245x5
280x9
Cat bench
225x4x3 90s rest
Low incline db press
60x10,8
50x10
Db rows
100x4x10
Db hammer curls/rope facepulls
35x10/30x15
35x8/45x15, 2 sets
Hammer swings, 3x10
Light conditioning: 10min on bike, hiit, 30s sprint, 60s recovery
Notes: hit my cap barely on bench, didnt have anything left for a joker set after. Cat work was very fast and smooth today. Mixed my bench set up with a green style. Really liked it. Need a stronger upper back.
 
3/11/15-squat, 5s week
Warmup
Oh squat
Mini band squat
Hip airplane
Goblet squat/bss/vmo move, 1 set
Squat
Belt
325x5
375x5
Add kraits
420x5
Joker set
445x5
Beltless 3s pause squats
325x3
345x3
375x3
Leg press
360x2x20
Sldl
185x3x10
Abs wheel
10,8,6
Hard conditioning:15min hiit on bike, 30s sprint, 60s recovery
Notes: felt depleted and weak warming up. Managed a solid joker set. Finally getting a decent groove on raw squats and hitting depth without a call. Very happy with today despite how i felt. Now to just dial it in over the next 12 weeks.
 
515 is getting smeared at your meet. You like super heavy wraps for raw?
 
herderdude said:
515 is getting smeared at your meet. You like super heavy wraps for raw?
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I love the kraits the few times ive gotten to use them. Sucks to wrap them, i self wrapped today. I use the heavies as my training wraps too.

I know on a good day i could pr paat 515 but im in no rush to do that.
 
SweetLou321 said:
I love the kraits the few times ive gotten to use them. Sucks to wrap them, i self wrapped today. I use the heavies as my training wraps too.

I know on a good day i could pr paat 515 but im in no rush to do that.
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No, no rush. I'm thinking 525 second attempt though. Kraits are gonna be a wrap where you'll be able to stop cold right at depth.
 
herderdude said:
No, no rush. I'm thinking 525 second attempt though. Kraits are gonna be a wrap where you'll be able to stop cold right at depth.
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That sounds like a good second to me. I was able to bury some of my squats today with them. But i self wrapped, i bet youre right.

Btw blast for meet will be

test e
trest d
trest a
sd kicker and finisher for 3 weeks each depending on how good this sd is. I may dial my doses back but who knows.
 
SweetLou321 said:
That sounds like a good second to me. I was able to bury some of my squats today with them. But i self wrapped, i bet youre right.

Btw blast for meet will be

test e
trest d
trest a
sd kicker and finisher for 3 weeks each depending on how good this sd is. I may dial my doses back but who knows.
Click to expand...

Oh yeah, my training partner had her husband wrap her and they could stop her cold at depth from last warm up to third attempt every time once they got the adjustments dialed in.

Jelly of trest d for sure. That stack will put lead in your pencil.
 
Nice squatting man! And you guys are right about those wraps. I have a pair and man they stop you. Pretty painful, and I can't self wrap them for **** though.
 
herderdude said:
Oh yeah, my training partner had her husband wrap her and they could stop her cold at depth from last warm up to third attempt every time once they got the adjustments dialed in.

Jelly of trest d for sure. That stack will put lead in your pencil.
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Now im looking forward to getting them dialed in to see what they can do.

Im excited to see what trest can do. I would have done an ace kicker and finisher with a higher dose of trest d but i got screwed on that. Im expecting a painful libido from this stack lol.

Doses
250 test e
225 trest d
175 trest a
10mg sd
 
With her only squatting 300, it was also the case that we could keep her from depth altogether. I don't forsee you having that issue. I'd like Superdrol at 20mg, but I imagine you don't want to compete at 275 Lol. I predict you will attempt to make tender sweet love to your couch on that much trest. Again, I'm jealous.
 
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