Sweetlou's training log

6/11/15-upper
Warmup
Sohdbp/pull apart complex, 2 sets
No arch paused cg bench
275x4x5
Incline db press paused
70x10
75x10/10/6
Skullcrushers
75x10
95x3x10
Pull ups
Bwx10/8/8/8
V bar pushdowns/pullaparts
45x15/25
60x15/25, 2 sets
Notes: still building my work capacity and weights up. The cg was near my limit so a good starting point. Same with incline. The rest were a touch pulled back. I learned my lesson on Wednesday. Pump was intense. I actually looked swole. Lol. People made comments.

Girl notes: second girl from the meet was in town and training with a friend while I was there. We talked a lot between sets and went out for food after with her friend. Who also happens to be my friend. Took away some awkwardness. Super cute and we have a lot in common. Way more then the milf.
 
Duramaxhd said:
Nice session
Man u go from no girls to all the girls in a week
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Thanks man. Really trying to put some upper body mass this time around to boost my bench. Also build some actual pecs lol.

I always have options. I just wasn't wanting anything. I liked my co worker so I focused on her. Now that we are just friends I'm seeing what's out there. I just feel I have to keep y'all up to date since I mentioned her. Ya know spice things up some.
 
6/12/15- lower crap session
Warm up
Abduction/adduction on 4 way hip machine 2 sets
Banded abduction 2 sets
Cat squats for time, beltless
145, right hamstring/adductor started cramp on the first rep lol. Tossed on hammy bands and did my best.
60%-285x6x3 12min 30s. These just sucked. I was cramping bad and had to cut 10% from desired weight.
Rehab/balance work, rest of session was scrapped to try and loosen up.
Leg press, left then right adductor press then both legs together paused.
90lbsx15 each side and paused, 3 sets
90lbsx2x15 left only.
Unilateral rdls
40x5x15 left leg only
40x3x8 right leg only
Unilateral leg curls
50x5x15 left leg only
50x3x15 right leg only
Bss
Bwx5x15 left leg only
Bwx3x15 right leg only
Planks
3x45s
Notes: I have some bad imbalances between my left and right which is why I keep having issues with my right leg. The high bar seems to really stress this imbalance and cause me trouble. Most of my hypertrophy work will be unilateral this block to try and event this out. Crazy enough it isn't apparent on front squat or comp squat. So I'll stick to those for now to be safe. Did a full session for my left and weaker leg and did just enough to loosen up my right. Feels ok now. So I did the job. I'm annoyed I couldn't squat or pull. I'm gonna be going on 2 weeks of no pulling now. Everything feels so light too.
 
liftandswim said:
Sucks about the cramping and imbalance. Hope you get it sorted out
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Yeah not how I wanted to start this block out. But I should have known better given that hip injury I suffered at the beginning of the year. I can fix it and work around it. Plus this is a hypertrophy block so the unilater stuff is ok for now. It doesn't effect my comp stuff which is more important too.
 
6/14/14-upper
Warmup
Sohdbp/mini band pullaparts complex, 2 sets
Cat bench for time
70%-245x6x3 in 9min 30s. So I already beat my goal. Gonna add another set next week and try to beat 11min. Not ready for a 5rm yet.
Sohp
135x8
145x4x8
Flat paused db press
65x10,8,8,8
Db rows
100x5x10
Incline Tate press/db curls/rope facepulls/db shrugs
40x10/30x10/45x15/95x10, 4 sets
Notes: work capacity increasing some from last week. Which is good. Cut 3min off my cat time from last week. So I'm gonna up the volume before upping the weight. The pump from all this work is rough not gonna lie. Not use to it at all.
 
liftandswim said:
Yeah a pump is cool, but doesn't mean much. As you know. Get that work in whatever way you can
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SweetLou321 said:
That's what I'm trying to do. The pump is cool and that's about it.
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Actually in a hypertrophy block the pump DOES mean a lot. Part of maximal hypertrophy is achieving significant metabolic stress to illicit growth, as well as fascia swelling and stretching. Trapped blood carries nutrients and forces expansion. Remember increasing strength is the end goal, but not the focus of a growth block.

I agree that you should get the work in however you can if necessary, but you should always try to be leaving with a pump.
 
Hyde said:
Actually in a hypertrophy block the pump DOES mean a lot. Part of maximal hypertrophy is achieving significant metabolic stress to illicit growth, as well as fascia swelling and stretching. Trapped blood carries nutrients and forces expansion. Remember increasing strength is the end goal, but not the focus of a growth block.

I agree that you should get the work in however you can if necessary, but you should always try to be leaving with a pump.
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Yes, metabolic fatigue will induce growth. That doesn't always means a mind blowing pump though. People often conflate the two. There's a number of factors that go into building size. However, the fact remains volume is #1.

I don't see where he was talking about increasing strength, but maybe I missed it.
 
liftandswim said:
Yes, metabolic fatigue will induce growth. That doesn't always means a mind blowing pump though. People often conflate the two. There's a number of factors that go into building size. However, the fact remains volume is #1.

I don't see where he was talking about increasing strength, but maybe I missed it.
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He wasn't, he was talking about growth. I know strength is his end desire, but the purpose of this phase is growth he stated.
 
liftandswim said:
Yes, metabolic fatigue will induce growth. That doesn't always means a mind blowing pump though. People often conflate the two. There's a number of factors that go into building size. However, the fact remains volume is #1.

I don't see where he was talking about increasing strength, but maybe I missed it.
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I agree with this.

I'm not worried about strength at the moment but increasing my volume and work capacity. So being unable to complete my work due to a crazy pump is not optimal to me ATM.
 
SweetLou321 said:
I agree with this.

I'm not worried about strength at the moment but increasing my volume and work capacity. So being unable to complete my work due to a crazy pump is not optimal to me ATM.
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It never would be. But that's not what I said, either.

What kind of preworkout supps are you taking, if any? And what is your average nutrition intake pre & intra? Dropping a supp you hadn't even considered or moving all peri workout carbs to post only might do a lot to control your pump.
 
Hyde said:
It never would be. But that's not what I said, either.

What kind of preworkout supps are you taking, if any? And what is your average nutrition intake pre & intra? Dropping a supp you hadn't even considered or moving all peri workout carbs to post only might do a lot to control your pump.
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I know it isn't. I was just stating what I'm saying and my goals ATM.

Whatever pre-wo sample I decide to try on a given day, 10mg cialis a day for my bp, and just meal containing 100g carbs pre-wo, and none intra ATM. Thanks for the idea to look into thism
 
Perhaps a pump doesn't automatically equate to growth, but in my opinion, the type of training that elicits a pump usually does best for hypertrophy. 6-8 reps on compound moves, 10-12 for leverage advantageous single joint moves, and 15-20 for extremely targeted moves.
 
6/16/15-lower
Warmup
Hammer swings, 2x10
4 way hip machine adduction and abduction 2x10
Banded abduction 2x15
Banded abduction squat 1x15
Unilateral rdl 1x15
Front squat beltless
295x2x5
315x3x5
Db bss
55x8
60x2x8
Unilateral bb rdl
135x3x8
Leg ext with pause at top
70x3x10
Abs wheel with pause at bottom
15/10/10/10
Notes: made hydration a priority today and really ramped my mobility work going into this session. No issues or cramping. All felt fine. The bar was wanting to roll on me bad today for fronts. I have more then 315 in me going forward. I think the bar was a tad bent. The rest was good. Given last week I'm gonna ramp the volume and weights up a touch slower on lower body days for now. But this was a great start.
 
Nice fronts, man. Fronts are like that. You'll almost always lose your upper back before your quads tap out.

Bet those unilateral BB RDLs were interesting. I tried those once and failed
 
liftandswim said:
Nice fronts, man. Fronts are like that. You'll almost always lose your upper back before your quads tap out.

Bet those unilateral BB RDLs were interesting. I tried those once and failed
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Thanks man. It wasn't that my upper back was giving out either. It was that the bar kept moving down my left shoulder each rep. I really think it was that the bar was bent. All the good ones were being used tho. And I already had to wait for a rack and wanted to get started lol.

I put my opposite leg on the ground behind me for stability. Was pretty good actually. Idk how you did them?
 
Good work; that session looks punishing (for me, at least).

Try taking your Cialis as far from you workout as feasible (definitely promotes a pump) and consider splitting your carbs up pre/post, whatever you can find that suits your taste. 40/60 or 50/50 might make a difference from 100/0. Might, worth a try. I prefer to frontload my carbs for the day personally as well, but that's just how I like to eat.
 
Hyde said:
Good work; that session looks punishing (for me, at least).

Try taking your Cialis as far from you workout as feasible (definitely promotes a pump) and consider splitting your carbs up pre/post, whatever you can find that suits your taste. 40/60 or 50/50 might make a difference from 100/0. Might, worth a try. I prefer to frontload my carbs for the day personally as well, but that's just how I like to eat.
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Thanks man. It was rough and volume keeps going up from here.

I do 100 pre and 100 post. I eat 420g carbs per day ATM. Barely maintaining weight as is. I try all those recommendations.
 
Hyde said:
Damn 420 that's a lot of eating. I know you stick to 250g pro; what's the fat like?
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100g fats per day ATM. I'm losing weight ATM on this. Next week I'll bump it to 250/440/100. Slowly ramping up. Starving all day long. Really want to break my diet and smash some pizza and other foods that would kill my macros.
 
I wish man. I have literally had the least appetite over the past 7-10 weeks i have had in 4+ years. It is horrible. At this point I might make it to the 198s without even trying ().
 
jswain34 said:
I wish man. I have literally had the least appetite over the past 7-10 weeks i have had in 4+ years. It is horrible. At this point I might make it to the 198s without even trying ().
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That's when my diet becomes quest bars, wendys, and pop tarts to fill macros with shakes lol. Easy and tasty.
 
Lol thats what ive been trying to do. Been using chipotle/jimmy johns though. And Ive been going through protein powder at 2-3x my usual rate.
 
Whenever I was trying to get to 220 on DMZ and Dianadrol (which is an excellent combo but not very efficient for putting weight on, actually) my appetite was weak at best. 3 weeks of frozen pizzas, mcdonalds or other fast food at least 6x/wk, and icecream at night made it a breeze.

As an aside, today is bulk day before comp tomorrow and jasmine rice, egg whites and soy sauce is a great meal. Very easy to put away and isn't very filling at all, with a lot of sodium.
 
Hyde said:
Whenever I was trying to get to 220 on DMZ and Dianadrol (which is an excellent combo but not very efficient for putting weight on, actually) my appetite was weak at best. 3 weeks of frozen pizzas, mcdonalds or other fast food at least 6x/wk, and icecream at night made it a breeze.

As an aside, today is bulk day before comp tomorrow and jasmine rice, egg whites and soy sauce is a great meal. Very easy to put away and isn't very filling at all, with a lot of sodium.
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I'm gonna steal that meal you had at the end. Always need good bloat meals.
 
6/19/15-upper
Warmup
Shoulder dislocationsx2
Sohdbp/pull apart complex x2
Cg paused Bench with min arch
275x5x5
Incline paused db press
70x8,8,7,7,6
Skullcrushers
95x4x10
Pullups
10/8/8/8/6
V bar pushdowns/mini band pullaparts
60x15/25x3
Notes: need to bump cals as my weight has dropped a few lbs and the volume is starting to catch up with me. This was a challenging day so I need more fuel. Was happy to still increase total volume over last week. The cg was harder then last week and incline also suffered. Happy with everything so far. The pump was stupid and painful today. Ouch.
 
Always impressed by how powerful your triceps are man; putting in good work. Eat some food, dammit! Take that new lady out for a big meal, maybe?
 
Hyde said:
Always impressed by how powerful your triceps are man; putting in good work. Eat some food, dammit! Take that new lady out for a big meal, maybe?
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Thanks man, they deff my strong point on bench. I'd attribute that to all my time in a shirt and off boards really. I am I am! I added a little more since she is reverse dieting me. I wish I could, she is nearing the end of meet prep for uspa nationals so she is on a pretty strict macro count for now.
 
6/20/15-lower
Warmup
Shoulder dislocationsx2
4 way hip machine abduction/adductionx2
Seated banded abductionx2
Banded pause squatsx2
Cat squat beltless at 70% of 80% of wrapped max for time
335x6x3 in 14min. Bar speed was the same on every rep. Already beat my goal on this too. Time to either decrease time or ramp volume.
Beltless pause below knee pulls
405x5x5
Bb shrugs with opposite grip of pulls for balance
225x4x10
Paused leg press
380x3x10
Planks
3x60s
Notes: everything felt great today. Seems I'm back on track. Squatted out of a rack today and had to grip closer then usual. It actually felt great and I was beyond tight. May stick with that, all those squats were walked out too. The pulls were hard and easy. Hard due to getting technique dialed in, hard on hands, and my low back and glutes were pumped beyond hell. Easy as in I could have kept going for days. Will ramp weight up over time. Was just happy to be getting through the session. Do to my mixed grip and pulling volume I could feel my right trap getting more work then my left. That is why I added the shrugs to keep things balanced. The paused leg press really opened my hips and really hit that spot that cramped last week. I like them. Big improvement over last week and more total volume too.
 
I'm gonna switch pause pulls to deficit pulls. After talking to hjh this seems to be the better variation for me at this point in my training block. Pause pulls are nice but really taxed my back and not in a comfortable way.
 
SweetLou321 said:
Thanks man, they deff my strong point on bench. I'd attribute that to all my time in a shirt and off boards really. I am I am! I added a little more since she is reverse dieting me. I wish I could, she is nearing the end of meet prep for uspa nationals so she is on a pretty strict macro count for now.
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No kidding? I've got 3 friends getting ready for that, July 10th I believe? I can't go with them for fun, as I'm moving then, but it should be fun.

Also, don't you alternate your grip between sets of pulls? I was always taught to do this to promote muscular balance and even grip strength.
 
Hyde said:
No kidding? I've got 3 friends getting ready for that, July 10th I believe? I can't go with them for fun, as I'm moving then, but it should be fun.

Also, don't you alternate your grip between sets of pulls? I was always taught to do this to promote muscular balance and even grip strength.
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Yeah, I am also not going as we are still very new and traveling together could be premature ATM. I'm really excited for her to smash some PRS.

I never switch my grip. I use to pull with a hook grip for balance but gave that up in gear. I'll need to address it going forward as with all this volume the imbalances could get bad. I tried to pull with the opposite grip yesterday and it was very awkward.
 
Suffered my third minor injury of this training cycle so far. Was I was arching on the bench I felt my right si joint pop. It didn't hurt but it spooked me. I waited and tried to arch and it was not comfortable. Its all related to my tight right hip and adductor. So I will be making that a priority to loosen it up. I'm not worried about this and will work around it. Squatting and rows didn't bother it so that's a plus. Just arching.
 
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