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Sweetlou's training log

Im deff "on". New roommate has a puppy and i blew up on her about it pissing everywhere and barking all the time. Made her cry. This was when i was trying to appologize about blowing up 10-15 minutes earlier on her about the same thing. She said whatever and rolled her eyes when i was mid apology and i lost it. I almost never lose it. Fuse is deff shorter atm.
 
3/25/15-squat, 1s week
Warm up
Oh squat
Goblet squat/bss/kettlebell swing, 2 sets
Squat
Add belt
375x5
Add heavies
425x3
465x5, all time pr. This puts me on track for my meet goal.
325x3
Rdl
205x4x10
Unilateral adductor leg press
90x3x15
Abs wheel
10/10/13
Conditioning: liss walking and cool down mobility. 10min.
Notes: switched back to flat shoes and it all seemed to click on my squat finally. Still beat up but nailed an all time pr and had a few more reps in me but i cut it try and build momentum going into my pull this weekend. Finally have my confidence back squatting. Deff not the fastest squatter ever but it felt strong.

465 is also my opener most likely
 
SweetLou321 said:
3/25/15-squat, 1s week
Warm up
Oh squat
Goblet squat/bss/kettlebell swing, 2 sets
Squat
Add belt
375x5
Add heavies
425x3
465x5, all time pr. This puts me on track for my meet goal.
325x3
Rdl
205x4x10
Unilateral adductor leg press
90x3x15
Abs wheel
10/10/13
Conditioning: liss walking and cool down mobility. 10min.
Notes: switched back to flat shoes and it all seemed to click on my squat finally. Still beat up but nailed an all time pr and had a few more reps in me but i cut it try and build momentum going into my pull this weekend. Finally have my confidence back squatting. Deff not the fastest squatter ever but it felt strong.

465 is also my opener most likely
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You definitely had a rep or two in the tank still. Your first four reps all looked similar; only the fifth one showed signs of slowing down. 465 would be a very conservative opener; which depending upon your goals, may not be the worst idea.
 
HJH said:
You definitely had a rep or two in the tank still. Your first four reps all looked similar; only the fifth one showed signs of slowing down. 465 would be a very conservative opener; which depending upon your goals, may not be the worst idea.
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Wendler says to open at 85% of goal, 92.5% of goal is the second attempt. Goal id 550 atm so 85% if 465. Bad idea?
 
I'd open heavier. Most people say best triple, Eric Lilliebridge says best set of four. I just don't see a five set with reps in the tank as an opener. A hard five or a four with a rep in the tank maybe if you're a woman, they rep like mad. I don't like how Wendler takes an equal jump to both second and third. I like a bigger jump to start and a slightly smaller second jump. I also like my attempts to be heavy enough to give me feedback as to where my next attempt should be. Now if it were the deadlift I have no problem opening really light and taking a 60lb jump to my second.

If I were in your shoes I'd go 485, 520, 550. But you have to choose attempts based on what makes you feel comfortable.
 
herderdude said:
I'd open heavier. Most people say best triple, Eric Lilliebridge says best set of four. I just don't see a five set with reps in the tank as an opener. A hard five or a four with a rep in the tank maybe if you're a woman, they rep like mad. I don't like how Wendler takes an equal jump to both second and third. I like a bigger jump to start and a slightly smaller second jump. I also like my attempts to be heavy enough to give me feedback as to where my next attempt should be. Now if it were the deadlift I have no problem opening really light and taking a 60lb jump to my second.

If I were in your shoes I'd go 485, 520, 550. But you have to choose attempts based on what makes you feel comfortable.
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Well as of now my openers are really easy lifts.

315 bench and 465 squat are gonna be a cake walk. I was always told to open light. About 80-100lbs less then planned third for squat and pull and about 40-60 from bench.

Still very unsure. In two weeks im taking opener and second attempts. So i gotta figure it out soon.

Planned goals are 550/365/600.
Based on wendler that would be

465/510/550
315/335/365
510/555/600

The squat and dead jumps seem a little high. Plus if im having a good day i cant really go for any extra on a third with such a huge jump from second to third.
 
Yeah see that's my thing, I'd like to be closer to prep for that third attempt and like you said, know whether to adjust up or down. I like to open right around .9-.92 of my max. Now you're gonna blow your old maxes out so you might want to be taking that 5-10lb PR second attempt on squat and deadlift and be within 5-10lbs either way on bench.
 
herderdude said:
Yeah see that's my thing, I'd like to be closer to prep for that third attempt and like you said, know whether to adjust up or down. I like to open right around .9-.92 of my max. Now you're gonna blow your old maxes out so you might want to be taking that 5-10lb PR second attempt on squat and deadlift and be within 5-10lbs either way on bench.
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Cool ill readjust a little then. Btw all attempts will be meet prs and seconds will be close are the same as gym prs. Sitting in a pretty good spot atm.

Think i may open around
480/520/550
320/345/365
520/565/600

Look better?
 
So after doing 531 since around January i can say im already getting bored of it. I think for this to work for my preferences i cant be so specific all the time after this meet. I did enjoy conjugate. Mainly the me work, yet i didnt feel i made the progress on it raw like most do. Speed work isnt terribly fun and it never seemed to carryover to my max attempts. Meaning my technique and style changed based on the % weight lifted. My maxes seem to respond better to 5s and 3s then 1rms. Unsure what ill do after this meet.
 
SweetLou321 said:
So after doing 531 since around January i can say im already pretty bored of it. It hasnt helped my confidence really in any of my major lifts. I realize rep prs are needed for raw guys but im finding it harder to bring that fire to training atm. Mainly bc its just the same stuff day in and day out.
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Do what ya want, man. Training should be enjoyable.

You'll make gains either way, I'm sure of it.
 
liftandswim said:
Do what ya want, man. Training should be enjoyable.

You'll make gains either way, I'm sure of it.
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Im sticking with it. Its honestly only boring bc ive been extremely specific since i started. I did this for the soul reason i needed to used to raw lifting asap to compete at a decent level come may. It wont be like this after the meet. Ill make some changes and try some new stuff while maintaining the basic structure of the program.
 
SweetLou321 said:
Im sticking with it. Its honestly only boring bc ive been extremely specific since i started. I did this for the soul reason i needed to used to raw lifting asap to compete at a decent level come may. It wont be like this after the meet. Ill make some changes and try some new stuff while maintaining the basic structure of the program.
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Yep, no harm in using it solely as a template for the big lifts. Do whatever you deem fit elsewhere. That's what training is all about, finding what does and does not work for ya.
 
10/20/Life after the meet, maybe? You'd have to deal with RPE though.

FFIW, I agree The Dude. I personally went 485/525/550 before.
 
Sean1332 said:
10/20/Life after the meet, maybe? You'd have to deal with RPE though.

FFIW, I agree The Dude. I personally went 485/525/550 before.
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Im still very unsure what 10/20/life is besides the rpe stuff.

I think i read to much, a passion to learn, but there is simply to much stuff out there. Esp to use it all. Ive struggled lately between using assistance work or less assistance work and add cat/de work. Its all over the place.
 
Duramaxhd said:
Information overload
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100%.

I have several top e books, access to brian schwab and jo jordan at anytime, plus my own views on training.

Ive always believed in de work. But there was never a way for me to measure progress on it. I dont have a tendo unit. So those weights never really changed from week to week. Progress comes from the need to adapt. So if my load lifted is the same all the time there is no adaptation. No extra sets or weight. I think cat could be be better tool as long as you base it over a training max that progress upwards so the weight used for it also increases in time causing a need to adapt. Or i could be completely off base here.
 
I'm with Dmax. There's a lot of conflicting information out there, but if you read/watch a lot you'll see they have more in common than you think.

Take what elements you want from X-Y-Z and incorporate them. Reevaluate in 6 months. Easier said than done, I know.
 
Apparently there's a much cheaper option now called Push Band. Heard about it on the Powercast last night. Don't know much about it, was gonna look into it today. But I'm with you there. Maybe After the meet do like a pure off-season type template with higher reps and volume with harder variations and less equipment? That's where I'm headed in June.
 
herderdude said:
Apparently there's a much cheaper option now called Push Band. Heard about it on the Powercast last night. Don't know much about it, was gonna look into it today. But I'm with you there. Maybe After the meet do like a pure off-season type template with higher reps and volume with harder variations and less equipment? That's where I'm headed in June.
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Push band?

I think i have a rough idea what i want to do going forward. In a way i did the whole meet peaking thing backwards until now. Lol.

I love lifting heavy to a point so the likely hood ill opt to higher reps for main work will never truely happen. I will be less specific however and transition to more specific as a meet approaches. This is a thing all programs have in common. 5/3/1, westside, bryds, bryant, and duffins training.
 
Yeah push band you wear on your wrist or attach to the bar and it Bluetooths to your phone.
 
I know a couple people that got them and said there's some issues with them, and don't work with every lift or something. That was when they were first released though, so maybe they're better.
 
Since ive got a few of you giving input here. Let's see what your guys opinions is on de/cat work with or without chains/bands?
 
SweetLou321 said:
Since ive got a few of you giving input here. Let's see what your guys opinions is on de/cat work with or without chains/bands?
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For me it's a must. Accomodating resistance or no. My entire deadlift training for 600 was CAT with no resistance from 70-75% of my 1RM. My bench isn't nearly as good without benching for speed once a week.
 
herderdude said:
For me it's a must. Accomodating resistance or no. My entire deadlift training for 600 was CAT with no resistance from 70-75% of my 1RM. My bench isn't nearly as good without benching for speed once a week.
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So youre saying you use both. But your dead responded to cat with straight weight to pull 600?
 
SweetLou321 said:
So youre saying you use both. But your dead responded to cat with straight weight to pull 600?
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Yeah, if you backtrack on my log, I'd say two out of every three weeks I'd come in and hit triples with 455-475 CAT style and that was my main work. Bands thrown in occasionally, but a lot of it was straight weight. Well over half. I don't know if I ever made a note of it, but obviously I'm not making gains pulling 75% 1RM for triples in a lazy fashion.
 
liftandswim said:
Don't listen to herder. I've watched his supposed "1RMs". They look like CAT work. He's sandbagging us.
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Lol even my fails are fast, homie. I'm just an explosive high-level athlete. I turn the lights out and am in bed before the room gets dark.
 
Interesting programming talks in here. Definitely taking notes as I am unsure where mine is going atm. CAT work...I've never done speed work consistently to tell for myself how I like it.
 
herderdude said:
Yeah, if you backtrack on my log, I'd say two out of every three weeks I'd come in and hit triples with 455-475 CAT style and that was my main work. Bands thrown in occasionally, but a lot of it was straight weight. Well over half. I don't know if I ever made a note of it, but obviously I'm not making gains pulling 75% 1RM for triples in a lazy fashion.
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I see what youre gettin at. I guess there are the two schools of thought to consider.

De, the strength curve lends its self to the slowing down of the athlete so accommodating resistance removes this effect.

Cat, the same problem still exists. But instead of using bands or chains to overcome this issue subconsciously. You consciously accelerate harder and faster thru *******. Think 400lbs off the floor in a pull, passing shins you apply 500lbs of force, right before ******* you can be applying 600lbs of force.

Who uses de thats raw? Idk maybe some westside guys im unaware of. Equipped? Most conjugate based guys.

Who uses cat thats raw? Josh bryant, Jeremy hournstra, sam bryd. Equipped? Andy bolton comes to mind.
 
SweetLou321 said:
I see what youre gettin at. I guess there are the two schools of thought to consider.

De, the strength curve lends its self to the slowing down of the athlete so accommodating resistance removes this effect.

Cat, the same problem still exists. But instead of using bands or chains to overcome this issue subconsciously. You consciously accelerate harder and faster thru *******. Think 400lbs off the floor in a pull, passing shins you apply 500lbs of force, right before ******* you can be applying 600lbs of force.

Who uses de thats raw? Idk maybe some westside guys im unaware of. Equipped? Most conjugate based guys.

Who uses cat thats raw? Josh bryant, Jeremy hournstra, sam bryd. Equipped? Andy bolton comes to mind.
Click to expand...

I believe Iron Mafia quit doing speed work, though I could be wrong. Hard to know when the only info we get anymore comes from instagram. I have a buddy that trains at Westside and the thing he could not stress enough is how incredibly fast all of their lifters are off the chest raw. Is it because of DE work with accommodating resistance? Hard to say, but they are. I do think that raw lifters benefit more from volume than equipped guys. I've noticed more and more that guys go to the very top end and some even above Prilepin's chart pretty often on comp moves.
 
It's interesting to me how gear guys are usually very slow loading up a movement on ME, but they do the most speed work. I am not knocking it or anything like that, just to non-experience guy it looks crazy: "here is so and so moving 3 reps in 2 seconds, and here he is with 4x the weight and the lift takes like 7 seconds." Like when I watch my gyms owner do speed work it blows my freaking mind how tight he gets and stays while blasting reps. But maybe the practice is a huge part of it. I dunno. Sorry for the ramble lou haha
 
rob112 said:
It's interesting to me how gear guys are usually very slow loading up a movement on ME, but they do the most speed work. I am not knocking it or anything like that, just to non-experience guy it looks crazy: "here is so and so moving 3 reps in 2 seconds, and here he is with 4x the weight and the lift takes like 7 seconds." Like when I watch my gyms owner do speed work it blows my freaking mind how tight he gets and stays while blasting reps. But maybe the practice is a huge part of it. I dunno. Sorry for the ramble lou haha
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Does he even lower the weight slowly on speed work? Loading up better has saved my raw squat. Somewhere along the line I became unable to crash into the hole and stay tight. But learning the role tension plays is one of the benefits of using gear. Even in the slingshot it teaches you to load up even if you damn near pull the weight into you like Smelly Belly does.
 
rob112 said:
It's interesting to me how gear guys are usually very slow loading up a movement on ME, but they do the most speed work. I am not knocking it or anything like that, just to non-experience guy it looks crazy: "here is so and so moving 3 reps in 2 seconds, and here he is with 4x the weight and the lift takes like 7 seconds." Like when I watch my gyms owner do speed work it blows my freaking mind how tight he gets and stays while blasting reps. But maybe the practice is a huge part of it. I dunno. Sorry for the ramble lou haha
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Well i know louie picked 3 reps on bench, 2 reps on squat, and 1 rep on deads for de work bc the majority of his athletes were completing those reps in the same time frame it took them to perform the comp lifts in gear. So for his athletes at his gym its very specific. If you wanted the same effect ud have to time your best lifts then how fast you complete 1/2/3 ect reps. Then match the times.
 
herderdude said:
I believe Iron Mafia quit doing speed work, though I could be wrong. Hard to know when the only info we get anymore comes from instagram. I have a buddy that trains at Westside and the thing he could not stress enough is how incredibly fast all of their lifters are off the chest raw. Is it because of DE work with accommodating resistance? Hard to say, but they are. I do think that raw lifters benefit more from volume than equipped guys. I've noticed more and more that guys go to the very top end and some even above Prilepin's chart pretty often on comp moves.
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Idk who iron mafia is/are.

Id say there is deff some carryover. I guess what im trying to discuss is which method is optimal. The raw dogs lean towards straight weight. Geared guys towards bands/chains. Id personally love to see louie produce some raw lifters to see what his methods and coaching can do in that relm of lifting.

Im partial towards more classical de work due to my influences.

Second question. What percents or bar weight and accommodating resistance is better for raw guys vs geared guys?
 
herderdude said:
Does he even lower the weight slowly on speed work? Loading up better has saved my raw squat. Somewhere along the line I became unable to crash into the hole and stay tight. But learning the role tension plays is one of the benefits of using gear. Even in the slingshot it teaches you to load up even if you damn near pull the weight into you like Smelly Belly does.
Click to expand...

I cant dive bomb my lifts either. Just throws me way off. However being told to lower with confidence helps me not lower it slower than my warm ups before it. If that makes sense.
 
SweetLou321 said:
Idk who iron mafia is/are. Id say there is deff some carryover. I guess what im trying to discuss is which method is optimal. The raw dogs lean towards straight weight. Geared guys towards bands/chains. Id personally love to see louie produce some raw lifters to see what his methods and coaching can do in that relm of lifting. Im partial towards more classical de work due to my influences. Second question. What percents or bar weight and accommodating resistance is better for raw guys vs geared guys?
Click to expand...

Iron mafia is Brandon Lilly's gym.

And I know raw guys typically utilize higher percentages for DE work.

Can't help much elsewhere. I'm a newb.
 
Raw guys with straight weight usually go 60-70%. Lilly had 75% in Cube Boss as well. Another accommodating resistance percentage you can try is 10%. I think it's just going to come down to trying things out and testing them to see how you like it. Perhaps test weeks or mock meets every 9-12 weeks with different protocols.
 
Greens bench article advocated a couple sets of 3-4 reps of speed benching, no pause, no hold at top. He said just don't use light weight.

Too bad his light weight is my way in the future 1RM's
 
herderdude said:
Does he even lower the weight slowly on speed work? Loading up better has saved my raw squat. Somewhere along the line I became unable to crash into the hole and stay tight. But learning the role tension plays is one of the benefits of using gear. Even in the slingshot it teaches you to load up even if you damn near pull the weight into you like Smelly Belly does.
Click to expand...

Well, he actually does squat that way regardless, even when swuatting raw. I guess I was more referring more to bench.

Good insight guys.
 
What would an awesome convo be without me asking some kind of newb question?

What does CAT mean?
 
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