Sweetlou's training log

herderdude said:
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.
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I like this approach. Ill be using in the off season for sure.
 
Sean1332 said:
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
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Yeah i saw that, josh bryant does as well, and cws is also a fan of this style. Tbh im a little surprised they prefer to just bench, bench, and bench; squat, squat, and squat; ect. Id think more frequency would be used more by these powerhouses. Bryant says speed work is more effective after heavy work bc the cns is already ramped up. Id say i can do speed work with heavier weight then if i did it on its own day.
 
I've always liked the looks of Bryant squat program with I believe is a couple heavy set the drop back and do multiple speed sets
 
Duramaxhd said:
I've always liked the looks of Bryant squat program with I believe is a couple heavy set the drop back and do multiple speed sets
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Me too. I have his bench e book and its loaded with studies backing up his methods.

Thanks to everyone for the discussion. Helped a good deal. Also those of you always sharing articles in your own logs.
 
3/27/15-cat bench
Warm up
Hammer swings and pulldowns, 2 sets
Cat bench
225x6x3
Bottom up standing kb press
25x4x10
Neutral grip chins
Bwx10,10,8,6
Dips/db shrugs
Bw12/100x15
Mini bandx12/100x15, 2 sets
Elitefts pullapart series, excluding the first two moves, 2 sets.
Conditioning: 10min on bike
Notes: cat bench moved like air. 70% of training max too. Those kb presses killed my left shoulder, the weaker one. Right was fine. Defd a huge imbalance im happy to address. Tried to fly thru the rest of the stuff. Its not all that important anyways. Dips felt great and hit my chest/tris/delts well for a good finisher and felt good towards my imbalances. Feels good to be getting frequency back on my bench.
 
3/28/15-cat squat/deadlift, 1s week
Warmup
Hammer swings, hip airplanex2
Goblet squat, bss, kb swingx2
Cat squat w/ light bands 80 top 40 bottom
295+bandsx6x3
Deadlift
Add belt
385x5
445x3
495x1
Joker
525x1, planned opener
555x3, all time pr. Prd my previous 1rm.
Reverse hypers/mini band abduction
45x15/15
45+doubled minix15/15, 2 sets
Notes: ran out of time at the end. I goofed on the cat squats. I was gonna use straight weight but my left hip was buggin me a touch so i opted for bands for a lighter bottom weight. I was gonna use 70% of training max. Well the bands made it about 80% at the top and 70% at the bottom. Whoops. Smashed an all time pr. Im on track to pull 600 raw. That was a 610 estimated 1rm.
 
Looking strong.
 
So it looks like im not competing on 5/30. I had to hold off on putting my app in to make sure i had rent/car insurance covered first. Well i found out today the meet filled up. Sucks. I knew as soon as jo jordan said he was gonna do it, everyone was gonna hop in. Well 4-5 guys i guess entered as soon as they say jo do it. The feels.
 
I hate when that happens, man. Sorry about your luck.
 
Sucks about the meet.

Killer session though. Do you feel the CAT squats helped you get ready for the pulls?
 
rob112 said:
Sucks about the meet.

Killer session though. Do you feel the CAT squats helped you get ready for the pulls?
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Not really. My pulling has been on roll lately. I could tell i had a touch less gas for high reps, but speed felt great and i nailed that pr.
 
3/30/15-bench, deload
Warmup
Hammer swings/hip airplanex2
Pulldownsx2
Paused Bench
85%-275x2x1
Cg paused bench
245x2x6
Bb rows
225x3x8
Db ext/hammer curls/efs pullapart series
25x15/25x12/10
40x12/25x12/10
Notes: easy and productive deload day. 275 was moving faster then its ever moved before.
 
I'm hoping that all this cat training I'm going to be doing over the next few week really sinks in so I can say the samething
 
Duramaxhd said:
I'm hoping that all this cat training I'm going to be doing over the next few week really sinks in so I can say the samething
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It will, just make sure you approach each rep with the explosive intensity. I usually repeat a weight around 60% for 2-3 triples on bench to really dial my cns up before moving up. Squats is usually doubles or triples, deadlift is the same with squats. Biggest direct factor ive noticed in a single training session.
 
4/1/15-squat, deload
Warmup
Hammer swings/hip airplanx2
Goblet squat/bss/kb swingsx2
Squat
85%-425x2x1
Cat squat
325x2x3
High bar beltless pause squat, 3s count
235x2x3
Ghrs/banded hip abduction
Bwx10/15, 2 sets
Abs wheel
2x10
Notes: good day. Smashed my depth and sets today. Squat is finally taking off again. Very happy about this.
 
Mr.Sinister said:
I'm kicking around adding in cat training. Are there certain percentages you use or is it by feel?
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Usually its between 60-80%. I stick to around 70% usually and use priplins table for total volume. You can move up in percent waves like 70/72.5/75%x6x3, or move up in volume such as 70x4x3, 70x5x3, 70x6x3. The point isnt to be "fast" but to never stop accelerating the bar thru *******, you have to slow down just before tho or ull get hurt. Its done with straight weight bc if you use accommodating resistance you will accelerate at the same speed and not speed up thru *******. Bryant prefers to do it after your heavuy work so your cns is more ramped up and the heavier weights feel lighter overall.
 
SweetLou321 said:
Yeah me too, but you can realistically use the info in it with any program. I felt it was one of the best reads ive had in some time despite no program.
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I think this is the best thing about that book to be honest. It doesn't give you a program and a pep talk like some books, I'm sure you can surmise which. It gives you principles that can be implemented in any program.
 
herderdude said:
I think this is the best thing about that book to be honest. It doesn't give you a program and a pep talk like some books, I'm sure you can surmise which. It gives you principles that can be implemented in any program.
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Definitely. Look at CWS, he doesn't even have a "program" anymore. He says he just knows what numbers he needs to hit in training if he wants to PR at the meet.

Edit: this obviously takes years. And I'm sure he still has a template of some sort, but you get my point.
 
SweetLou321 said:
Yeah me too, but you can realistically use the info in it with any program. I felt it was one of the best reads ive had in some time despite no program.
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I notice this as well. He goes through and explains how and where to implement in your current program.

I made it to the end of the book and I honestly didn't want it to end I wanted to know more
 
Is there a recommended rest time for CAT?
 
4/3/15-deload press
Warmup
Hammer swings/hip airplanex2
Pulldownsx2
Press
Cat-125x3x3
Paused flat db press
50x10
60+mini bandx10,8
Pullups
2x10
Pulldowns
135x2x12
Med neutral grip cable rows
135x2x12
Cg pushups/light band pushdowns/side raises/rear raises
20/20/15x12/15x12, 2 sets
Notes: easy deload day. Very good contractions on delts and chest today. Which is good bc of my imbalances.

Other notes: feeling pretty bloated on trest. Been using .5mg eod of dex but i can tell i need more. Unsure if i should go .75mg eod of dex or switch to asin.
 
Maybe dose dex daily? I know it has a long half life, but still.
 
herderdude said:
Maybe dose dex daily? I know it has a long half life, but still.
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Well my thinking is more related to total numbers. Going from eod to ed would be the same as 1mg eod. If that makes sense? So id be doubling the amount where .75mg eod is a 1/4th increase for the week. But it is purity dex that i was testing out so it could be junk anyways. I just know imma be playing catch up for a few weeks as the trest d is kicking in about now and i already have the ace loaded.
 
Yeah always sucks to get behind, I agree. I'm seeing your logic now.
 
Rough draft on final weeks of prep based on where i am now.

Week 1: overload, 75% bar weight with chain to just over meet goals. 3x1. This should give me a good idea where i am and ramp my cns up for the weeks to come.
Week 2: speed strength, 90%x3x2
Week 3: back off, kinda deload, 85%x3x2
Week 4: ramp up for overreach, 90%X3X1
Week 5: overreach, 92.5%x3x1, 87.5%x3x1
Week 6: taper, 95%x2x1, 90%x1
Week 7: peaking deload, 85%x2x1
Week 8: full deload, meet week, bench 135x3x3, squat/pull 225x3x3

I didnt feel comfortable peaking right until the week of the meet so i figured a 2 week deload might be good. This is very rough. If anyone has any changes let me know.
 
Well it seems trest treats me just as poorly as tren does. I was determined to make this stuff work but my sleep has been ruined by it. I spent the last week very sleep deprived making me think i was past the insomnia sides i was getting. Well as soon as i caught up on my sleep. Here i am again. Wide awake and not tired at all. So this will be the second weekend in a row where im gonna be up for 48hrs bc of this stuff. Screw this. Im not competing at a high enough level for this. Id rather go back to legit trt then ever deal with this again. Not to mention the gyno sides, no libido, and my hair is covering my hands. Im prone to lose it as i age regardless but this is very distinct.
 
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