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Sweetlou's training log

liftandswim said:
Without getting hyper specific, why not just hit the big lifts in the 6-10 rep range and gradually increase volume (intra session or through frequency) over the course of several weeks. It'd probably be best to work in some sort of variant (i.e. high bar, CG, ect...that you perceive as a weakness/limiting factor) as the main movement for at least 1/2 of your sessions. Variation in the "offseason" is good, but I don't like the thought of not hitting the competition movement for too too long. Regardless of what the literature says. As far as assistance, pound the muscles you want/need. However you see fit. 10 weeks in an offseason/hypertrophy block should do ya good. I know, I really didn't answer your question...
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This was a good answer and I liked it. I was playing my options.

Was considering something like

Day 1-bench
Bench or variation
Bench or variation

Day 2-squat
Squat or front squat
Squat or front squat

Day 3-bench
Cat bench with certain % and use Sam bryds layout for cat before pushing the percent up
Ohp

Day 3-squat/deadlift
Cat squat with certain %, same as bench
Deadlift, alt heavy pulls with lighter pause pulls to save my CNS

Just a rough idea. Still need to pick the main lifts of focus and then rep/rpe/or percents
 
Hyde said:
Predator was the only thing that has moved my stagnant, awful bench in a long time. And I kind of enjoyed all the bro work on my upper body days. Long, hard sessions but it paid out. Don't do this on a cut, though.
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Not cutting ATM. I don't have the predator book however. Not a fan of only benching once a week tho. I do better with a light cat/de day later in the week.
 
2 things (opininions, really)

1. Why bother with percents? You know you're going to play around with the percents until you find weights you like. Why not just skip a step and pick the weights themselves. I, too, don't know how to effectively program RPE either (let alone in an off season block), so I can't comment on that.

2. I don't see a need to incorporate CAT/DE work every week, in an off season block. Maybe once in awhile. Really, for a raw lifter, speed work is for technical proficiency and a bit of active recovery. Developing power output isn't of great importance for powerlifting, let alone in an off season block. Not downplaying it's usefulness, but I think now would be a better time to replace some (maybe not all) of your DE days with more voluminous sessions. Again, my 2 cents. None of this is written in stone.

All that said, none of this probably matters too much lol
 
liftandswim said:
2 things (opininions, really)

1. Why bother with percents? You know you're going to play around with the percents until you find weights you like. Why not just skip a step and pick the weights themselves. I, too, don't know how to effectively program RPE either (let alone in an off season block), so I can't comment on that.

2. I don't see a need to incorporate CAT/DE work every week, in an off season block. Maybe once in awhile. Really, for a raw lifter, speed work is for technical proficiency and a bit of active recovery. Developing power output isn't of great importance for powerlifting, let alone in an off season block. Not downplaying it's usefulness, but I think now would be a better time to replace some (maybe not all) of your DE days with more voluminous sessions. Again, my 2 cents. None of this is written in stone.

All that said, none of this probably matters too much lol
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So pick a rep range and just push a little more in a linear fashion each week?

The cat work would be done with a timer to simply improve conditioning. Once I hit the total work in the desired time I start adding weight to the bar and move towards a 3 or 5rm max in a few weeks.

Do you have a particular program you'd lean towards for a layout? You suggestions somewhat follow that of cube besides the de/cat work.
 
Straight out of the book. Dr. Israetel mentions 3 different approaches for hypertrophy training (which is one of the main goals of this off-season block, correct?)

1. Start high volume and inch up the intensity
2. Volume increases and intensity remains constant
3. Gradually inch up both

*intensity ranging largely (not solely) in the 60-75% range.

And sorry, I don't have a program to recommend.

Regardless, you'll make progress. No doubt
 
liftandswim said:
Straight out of the book. Dr. Israetel mentions 3 different approaches for hypertrophy training (which is one of the main goals of this off-season block, correct?)

1. Start high volume and inch up the intensity
2. Volume increases and intensity remains constant
3. Gradually inch up both

*intensity ranging largely (not solely) in the 60-75% range.

And sorry, I don't have a program to recommend.

Regardless, you'll make progress. No doubt
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I need to start reading this book it seems. I don't like taking the comp lifts that high in reps. I don't feel I can maintain technical proficiency for anything over 5 reps. I'm a touch ocd about technique. Thanks for the help man. Really putting me in a good direction.
 
I hear ya. That's why the off season block is a great time for a little variation. Don't think breakdown on, say, a high bar squat or CG bench press is gonna affect your proficiency on the competition lifts. Too, you have to remember that real maximal load proficiency is only something that is developed in a peaking phase. You'll understand better if you start the book. So I'll just shut up now and get off my phone.
 
liftandswim said:
I hear ya. That's why the off season block is a great time for a little variation. Don't think breakdown on, say, a high bar squat or CG bench press is gonna affect your proficiency on the competition lifts. Too, you have to remember that real maximal load proficiency is only something that is developed in a peaking phase. You'll understand better if you start the book. So I'll just shut up now and get off my phone.
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I'll have to make time to read it that's for sure.
 
I look at it like this. You've done a lot of squats, your technique is good. No way you'd squat 600 otherwise. Your technical proficiency isn't going to up and disappear. Something built through 1000s of reps doesn't so easily go away. Sure, heavy loads in your competition stance might pose a problem, but that's something that'll come around during a strength-focused block and even further in your peaking block. If you're worried, there's no harm in incorporating the competition movements in some form or another once a week or something. That said, even Mike says variation isn't the end all be all. So don't stress it. Do what works for you.
 
Boom. What swim said. Could you improve technique by hammering it home in the off-season? Yes, absolutely. But how quickly and efficiently and to what end? How many pounds can you gain in one offsason from hammering comp technique? If there's a flaw or a quirk or a poor leverage you put yourself into, perhaps you can abolish it from comp exclusive work.

Then ask, how many pounds could you gain from judicious use of variation? Could you better target weak points with variations and improve technique in that manner? Could the variations show you a weak point more readily? Could you transfer some technical quirks from the variations into improved performance in the comp lifts? These and more questions all come into play when deciding how much or how little variation you use in the off-season.
 
herderdude said:
Boom. What swim said. Could you improve technique by hammering it home in the off-season? Yes, absolutely. But how quickly and efficiently and to what end? How many pounds can you gain in one offsason from hammering comp technique? If there's a flaw or a quirk or a poor leverage you put yourself into, perhaps you can abolish it from comp exclusive work.

Then ask, how many pounds could you gain from judicious use of variation? Could you better target weak points with variations and improve technique in that manner? Could the variations show you a weak point more readily? Could you transfer some technical quirks from the variations into improved performance in the comp lifts? These and more questions all come into play when deciding how much or how little variation you use in the off-season.
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I see what you are saying. I guess I'll need to make use of some variation. I know swim said keeping some comp cat work wouldn't be that beneficial but I feel I could use it as a way to keep my technique in there and also improve my conditioning. Use a variation for my main work for the next 8 weeks and work on hypertrophy. Just nothing intensity wise over 70% for the comp moves. Use a timer and try to increase the speed I complete the cat work over adding more bar weight.
 
Here is what I've come up with so far. This will be a long off season with maybe a strong man comp in there somewhere.

First 8 weeks.
Day 1-
cg bench paused 5x6
Incline db press (maybe barbell to be more specific?) 5x8-10
Skull crushers 3x8-10
Rows 5x8-10
Pushdowns/curls/facepulls 5x10-20

Day 2-
Front squat beltless 5x6
Unsure if I should have a second squat variant or use something like bss
Sldl beltless 5x8-10
Leg ext 3x8-10
Abs wheel 5xamrap

Day 3-
Cat bench 70% aim for 6x3 at same speed in 15min then I'll start to work towards a 5rm, can be done over several cycles
Ohp 5x8-10
Flat db press paused 5x8-10
Pull ups 5xamrap
Tate press/side raises/pullaparts 3x10-20

Day 4-
Cat squat, same as bench
Deadlift alt deficit beltless pulls with lighter pause pull from the floor.
Leg press 5x8-10
Ghrs 3xamrap
Weighted planks 5 sets

I plan to transition towards more specific variations as a meet approaches

Examples
Day 1-
Larsen press comp grip paused
Cg bench paused
JM press

Day 2-
High bar belted squat
Beltless front squat

Day 3-cat bench will be working more towards a rep bench

Day 4-
Cat squat will be working towards a rep squat
Deadlift will be off the pause pulls heavy and cat pulls from the floor alternated
Leg press will be paused.

I am debating the incline db press or bb press right now. Db press would help with imbalances but barbell is more specific.

I also am debating beltless high bar followed by beltless front squat if I go with two squat variations or front squat then bss. I can't do paused squats. They kill my knees.
 
I don't think DB vs BB incline will make a huge difference. BB will be more taxing. Pick which one you like best.

As far as the squat variations. Why not just pick one then add the other when you're ready for the volume. Or not. Again, it's up to you.

You'll have many off seasons to see what works best for you.
 
On incline, start with dumbbell and as you get closer to meet prep go back to the barbell. Working from less specific to more specific. I think CAT can be beneficial in the off-season. When you get your volume and rest periods cranked all the way up to 11, then you can push the weight. Jay Nera and Paul Carter among others train this way.
 
herderdude said:
On incline, start with dumbbell and as you get closer to meet prep go back to the barbell. Working from less specific to more specific. I think CAT can be beneficial in the off-season. When you get your volume and rest periods cranked all the way up to 11, then you can push the weight. Jay Nera and Paul Carter among others train this way.
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I'll do that thanks. I stole this idea from them as well as Sam bryd articles.
 
liftandswim said:
Sucks about the pause squats too. They're my favorite variation
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I love squatting. So I'll prob go with two variations out the gate due to enjoyment lol.

Yeah I'll see if I can't work them in slowly as they are also one of my favorite variations but I think I was to aggressive with them out the gate.

They also seemed to help my hips for sumo pulling.
 
6/8/15-upper
Warm up
Sohdbp/pullapartsx2
Cat bench 70% paused with timer
245x6x3 in 12 min and 30 sec. So already under 15min on day one. Speed was maintained on all sets and reps. Will aim for under 10min I guess.
Sohp
135x8
145x3x8
Flat db press paused
60x10
65x10
70x6 whoops
65x9
Db rows
100x4x10
Incline Tate press/db curls/rope facepulls/db shrugs
35x12/30x10/45x15/55x15
40x12/30x10/45x15/75x15
45x12/30x10/45x15/95x15, 2 sets
Notes: cut a set on each lift. This volume was brutal. Pumped to hell. Just played a touch with weights to find my starting point. This is gonna be a fun off season. I was breathing heavy the whole time. I couldn't believe how well the cat work went. I was crushing that. Got taxing near the end though.
 
I think you'd be pretty interested in Base Building, with all your CAT-lovin'..... plus Carter makes me laugh, a lot.

And Predator is twice/wk benching, if you didn't check the article out. You have to consider when Lilly wrote it - it was roughly what he was doing after he blew his knees apart.
 
Hyde said:
I think you'd be pretty interested in Base Building, with all your CAT-lovin'..... plus Carter makes me laugh, a lot.

And Predator is twice/wk benching, if you didn't check the article out. You have to consider when Lilly wrote it - it was roughly what he was doing after he blew his knees apart.
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I'll look into it. Thanks. I stole my off season cat work from sam bryd.

Yeah I figured as much. I just opted out of the that after reading a chunk of mike is book. The change in reps is counter productive according to him. So I'm gonna try out his recommendations for now.
 
SweetLou321 said:
I'll look into it. Thanks. I stole my off season cat work from sam bryd.

Yeah I figured as much. I just opted out of the that after reading a chunk of mike is book. The change in reps is counter productive according to him. So I'm gonna try out his recommendations for now.
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I going to bed and start reading that right now I bought the Damn thing and all u guys are already reading lol
 
Update on milf.

Seems like more of a relationship style thing going on. Talk most of the day, face time, phone calls, and pics etc. We talk about her and we talk about me. She seems super into me however one thing which is somewhat of a pet peeve of mine.

I'd say 3/4th of the time if we are on the phone and she says she's gotta do x thing or what not (its always something real ect) and get off the phone and she says "I'll call you back"...she doesn't call back. Its not that big of a deal but its so far the only downside. I haven't brought it up BC it doesn't matter to me that much at this point but if we keep talking like this and start to hang out ect I'll have to nip it in the bud.

Oh and she's hot and has a 10/10 personality.
 
You still have to administer the drunk test. See what she's like once you get a few moscato's in her.
 
SweetLou321 said:
The change in reps is counter productive according to him. So I'm gonna try out his recommendations for now.
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I don't think counterproductive is the right word. More like, inefficient. But I know you know what you're saying.

I, too, will be getting away from the concurrent (i.e. trying to get bigger AND stronger at the same time) style training I'm currently employing after reading the book (I finished it yesterday). Still have 15 weeks left in this training cycle though so it's a ways away. Going to be dedicating roughly 60% percent of my time to hypertrophy blocks (in part, motivated by the article I'll link below) and 40% to strength and peaking blocks. I think this is a good mix given my experience level and goals.

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liftandswim said:
I don't think counterproductive is the right word. More like, inefficient. But I know you know what you're saying.

I, too, will be getting away from the concurrent (i.e. trying to get bigger AND stronger at the same time) style training I'm currently employing after reading the book (I finished it yesterday). Still have 15 weeks left in this training cycle though so it's a ways away. Going to be dedicating roughly 60% percent of my time to hypertrophy blocks (in part, motivated by the article I'll link below) and 40% to strength and peaking blocks. I think this is a good mix given my experience level and goals.

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Yes good correction.

I will check that article out. Yeah I feel I've spent to much time training concurrently and when I primarily did one goal then the next my results seemed to be better. That said I'll still have one move at 5x5 this off season with repetitive effort. Good discussion.
 
6/9/15-lower
Warmup
Abduction and adduction on 4 way hip machine. 2 sets
Seated banded abduction 2 sets
Beltless ssb squats
315x3x5
335x2x5
Beltless high bar squats
235x8
255x3x8
Sldl
135x3x10
Hamstring started to cramp, I wasn't ready for all this lol
Leg ext
70x3x10
Abs wheel
15/12/12
Notes: I'll need to slowly work my capacity up it seems. I was being conservative on the weights too except the ssb was just hard. Hamstring started to cramp on my right side. Nothing major. I was gonna do bss after the ssb but I wanted to move faster so I opted for high bar. I think I'll keep this for now then go the other way when I want to start going more specific and use high bar first then ssb second. Belted high bar and paused beltless ssb. Not sure, may just switch them now as high bar deff felt better then ssb, as it should. Was near puking most of the session.
 
If you're having as much interaction with the milf as often as you say, the not calling back prob doesn't matter, like you said - she's gonna text you in a couple hours anyway, right?

Following along for incoming reports of cougars being slain...
 
Hyde said:
If you're having as much interaction with the milf as often as you say, the not calling back prob doesn't matter, like you said - she's gonna text you in a couple hours anyway, right?

Following along for incoming reports of cougars being slain...
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Yeah we talk everyday. I just don't wait up for her to get back to me anymore. If she says she will call and I pass out so be it.

Reports incoming.
 
Got another girls number who was at the meet. Seems cool so far. Around my age. Similar schooling, job, ect. Really good sense of humor. Still talking to the milf of course. This can end really bad or good lol.

I think I might have totaled more if I wasn't making moves on girls now that I think about it?
 
SweetLou321 said:
Got another girls number who was at the meet. Seems cool so far. Around my age. Similar schooling, job, ect. Really good sense of humor. Still talking to the milf of course. This can end really bad or good lol.

I think I might have totaled more if I wasn't making moves on girls now that I think about it?
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Next meet, we're going to hook you up to something that shocks you every time you pull this shyt. I was gonna say Training cycle, but it would be cruel to do that just as a blast kicks in.
 
herderdude said:
Next meet, we're going to hook you up to something that shocks you every time you pull this shyt. I was gonna say Training cycle, but it would be cruel to do that just as a blast kicks in.
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Lol deal, it'll help me out I'm sure. Its just Obb and my job are pretty bare in the female department. I spend most of my free time there so its bad when I'm somewhere around girls.
 
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