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Sweetlou's training log

Didja hang upside down from bands yet? Sean's right, hip set is the go to when something sudden happens.
 
6/22/15-upper
Warmup
Sohdbp/mini band pull apart complex 2 sets
Cat Larsen pause press for time
205x6x3 in 9min 30s
Oh db press paused
60x5x8
Flat db press paused
65x10/8/8/8/6
Db rows
110x10/10/10/8/8
Incline Tate press/db curls/rope facepulls
40x10/25x10/45x15, 5 sets
Notes: besides the si joint bs I felt good and strong. The paused db ohp really hit my imbalances a lot more then the sohp. I can tell I still yet need more cals BC these sessions are getting hard! The flat db press just drained me. Idk why my si didn't cause me any issues on db rows at all. I also squatted a touch and no pain. I'm gonna really try to loosen myself up more. Sean I tried to reset my si and no luck. Did 3 rounds and nothing. I used a protein tub as I was at home. 5lbs. I'll try at the gym tomorrow too. It was hard to go through the sequences though. Thanks for the help.
 
herderdude said:
Didja hang upside down from bands yet? Sean's right, hip set is the go to when something sudden happens.
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Nope didn't hang, good idea. May do tomorrow before any leg work. I tried the hip set with no luck, I'll try again tho. I think I need more weight pushing down. I don't have a medicine ball at home.
 
I think I'm gonna back off the volume a touch. I was gonna try for 5 work sets on all lifts but I may not have the genetic work capacity for that? What do you guys tjink? To much total work?
 
If you're getting hurt, and it's not technique related, i think that's pretty much always your body's way of saying too much too soon
 
liftandswim said:
If you're getting hurt, and it's not technique related, i think that's pretty much always your body's way of saying too much too soon
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All these injury's are related to my hip injury I got at the beginning of the year. That I'm certain of. I just couldn't properly address it in meet prep. I will be keeping a close eyes on it all and work up very slowly. Esp on lower body work for the reason above.
 
Anyone know what mike I said was the optimal range for work sets was? I don't wanna beat myself into the ground with volume to where I can't increase load ever lol
 
SweetLou321 said:
Anyone know what mike I said was the optimal range for work sets was? I don't wanna beat myself into the ground with volume to where I can't increase load ever lol
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Rep range? Or total number of work sets? Not sure what you're asking. Either way flip to the periodization for powerlifting section in that book. I think there's a decent summary there.
 
Gotta ramp into this stuff, man. That's all. You went from four lifts per session to now creeping up on Prilepin's chart or more. Take your time to build back up and consider doing sled work on off days for recovery purposes only. Active recovery is mote effective in my opinion than passive. Perhaps some contrast showers and Epsom salts to get you through these next few weeks.

I think you're right that there are different genetic work capacities, but the main thing about it is that it takes a very long time and isn't fun at all. If you became a lumberjack or coal miner or farmer or steelworker tomorrow, you wouldn't shrink and come down with a laundry list of overuse injuries. You'd just be a shytty lumberjack etc. who couldn't keep up for awhile and then you'd keep getting better at it and have a crazy work capacity eventually.
 
herderdude said:
Gotta ramp into this stuff, man. That's all. You went from four lifts per session to now creeping up on Prilepin's chart or more. Take your time to build back up and consider doing sled work on off days for recovery purposes only. Active recovery is mote effective in my opinion than passive. Perhaps some contrast showers and Epsom salts to get you through these next few weeks.

I think you're right that there are different genetic work capacities, but the main thing about it is that it takes a very long time and isn't fun at all. If you became a lumberjack or coal miner or farmer or steelworker tomorrow, you wouldn't shrink and come down with a laundry list of overuse injuries. You'd just be a shytty lumberjack etc. who couldn't keep up for awhile and then you'd keep getting better at it and have a crazy work capacity eventually.
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Thanks man. I get what you are saying. I will need to increase my work load gradually. I was way to aggressive I think. Mike I suggests 20 total work sets per session for people on aas. So I'll start there while I heal up.
 
SweetLou321 said:
Thanks man. I get what you are saying. I will need to increase my work load gradually. I was way to aggressive I think. Mike I suggests 20 total work sets per session for people on aas. So I'll start there while I heal up.
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There you go. Dr. Mike explains my work capacity then. I'd do far, faaar more sets than that back in the day. Like 40-60 at times. Didn't make optimal gains, but built a base.
 
SweetLou321 said:
Holy hell, how long were those sessions man?
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Not nearly as long as my sessions today. Probably 1.5-2hrs. Shyt goes a lot faster when you don't do rehab stuff for an hour on the daily lol. We weren't moving big weights but we had great pace.
 
herderdude said:
Not nearly as long as my sessions today. Probably 1.5-2hrs. Shyt goes a lot faster when you don't do rehab stuff for an hour on the daily lol. We weren't moving big weights but we had great pace.
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Ah I see. Yeah I remember those days. I'd rather move bigger weights myself. I have been slacking on the rehab pre lifting
 
Si is a little inflamed this morning. Slept fine and have yet to take an nsaid. So its not bad at all. Gonna train later and see how it all goes with squatting. I will be trying those hip setting techniques from Donnie and Kelly. I really loosened up my right hip and hamstring last night so that's a good first step.
 
I've also noticed that my left hip sit back into the socket better then my right. This could explain my knee pain. Strange how this is all connected. Looks like daily hip setting will become a thing for me like daily shoulder mobility to keep me healthy.
 
Since you guys all had some great suggestions for my hips/back that I'm gonna work on I might as well see what you guys do for your knees? I have never had knee pain in all my years lifting. But since I did a few months in those olys shoes I've had nagging pain above the knee cap ever since. Its not nearly as bad now as I was at first. If I flex my quads and push my toes into the ground it hurt the most. I'll take any ideas. May have to start box squatting to take the pressure off?
 
SweetLou321 said:
Since you guys all had some great suggestions for my hips/back that I'm gonna work on I might as well see what you guys do for your knees? I have never had knee pain in all my years lifting. But since I did a few months in those olys shoes I've had nagging pain above the knee cap ever since. Its not nearly as bad now as I was at first. If I flex my quads and push my toes into the ground it hurt the most. I'll take any ideas. May have to start box squatting to take the pressure off?
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If you haven't experienced direct trauma to the knee, then it's a hip or ankle issue. The knee is a simple hinge that goes in the direction the hip and ankle allow it to go. If the signals get crossed because something is jacked up, then your knee will hurt. I believe capo had good success with TKEs in the past.
 
If it is nagging it could be a movement pattern and originate from areas herder says, or just something like sucky ass quadriceps tendinitis.
 
herderdude said:
If you haven't experienced direct trauma to the knee, then it's a hip or ankle issue. The knee is a simple hinge that goes in the direction the hip and ankle allow it to go. If the signals get crossed because something is jacked up, then your knee will hurt. I believe capo had good success with TKEs in the past.
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I think you nailed it being from my hips. I have an update coming with some good news from today's session.
 
6/23/15-lower
Warmup
PVC pipe rolling
Avg band around knees and movement
Avg band around neck and foot for movement in the hammy/hips
Avg band psoas and adductor stretches
4 way hip machine abduction/adduction 2 sets
Mini band abduction/pause squats with mini band for abduction 2 sets
Bss sitting back into hip socket and using psoas to pull me down 2 sets
Front squat beltless
Worked up to 295x1, shut this down as I just can't support the weight my legs can push in a front rack. I love the way these feel as a lower intensity movement though.
Ssb squat beltless
295x3x5
295x5 paused
335x5
Bss
60x4x8
Ghrs
Bwx10,8,8,6
Abs wheel paused
10/10/8/8
Rehab reverse hyper with doubled light band and 25lbs, 2 sets of 15
More of the same mobility done above. Tried to pop my si joint again with no luck. It doesn't even feel close to popping and I don't feel my si joints when doing the kell s routine at all.
Notes: I love front squats but they suck to support. So ssb it is. It sucks just as much anyways. I took the first few sets easy, realized I had no pain then got aggressive. Ever y rep flew off my back. I have a lot more in me here. Killed my quads and low back. I really sat into the hip socket and used my psoas on the bss, was very hard and felt good again. Ghrs BC my back was gone and my hammys are getting weak lol. I feel better leaving then I did going in. The super d stuff really pushed my right hip into the socket, exactly what I needed. Knee pain was minimal as I'm correcting so motor patterns again. Thanks for all the help guys any comments welcome.
 
liftandswim said:
Your thread makes me feel bad for never doing any prehab type stuff. I probably should start, but I never have any pain...
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I would only do what you need to do to stay healthy and perform. I never do that extensive of a warm up bit given my hips/back/hamstring issues as of late I'm stepping it up. I also have two separated ac joints so I keep up on on my shoulders too. Plus my right one is tighter then my left. Also I like pulling sumo and I'm naturally to tight to be in the right positions to do so I have to keep a certain level of movement in them.
 
liftandswim said:
Your thread makes me feel bad for never doing any prehab type stuff. I probably should start, but I never have any pain...
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Give it time... :D

But srsly, work hard to stay ahead of it, because catching up sucks. I would venture a guess that the balance in your training is what keeps you pain free. When I first dove headfirst into rehab/prehab, I couldn't get ahead of some things. Turned out it was because I was weak where I hurt, or something weak caused the pain.
 
Back is feeling better every day. Still a somewhat inflamed. My low back and hamstrings are gone. Clearly I did not do enough maintenance work for them during my last training cycle. They have regressed so much. Looks like reverse hypers/ghrs/ssb squats are on the agenda for the rest of this block to bring it all up full swing again.

Also am I the only one who feels he is getting crushed at the bottom of the ssb squat? Fronts I can keep great position, feel overall better on my hips plus I can pause no issues, ssb I gotta move with some speed or I'm gonna cave in the hole lol.
 
Yeah when i was forced into using the ssb for paused box squats the other day i definitely know what you guys are saying. Pausing down there after coming off the box was brutal with it. Which is why ill likely be ditching the box and just doing ssb pause squats next training block.
 
U have to fight it wanting to fold u over like a taco. I've seen some people manipulate the bar to help with this but I don't personally do that
 
The one cool thing about the SSB is since the grip is so close you can tighten the back like a mother****er. But it is still a brutal bar.
 
And since I was absent, I looked back just now and see that you had some really killer meet PRs. Congrats Lou!
 
If you have a short or no handle SSB, I do best by not touching the handles at all. The one SSB I have to use is an absolute whore. The pads are perfectly in line with the camber instead of the usual slight offset. If you push up on those handles, your back comes loose. If you pull on the handles, it turtles you. If you don't touch them, it falls off your back. I don't use that one often.
 
herderdude said:
If you have a short or no handle SSB, I do best by not touching the handles at all. The one SSB I have to use is an absolute whore. The pads are perfectly in line with the camber instead of the usual slight offset. If you push up on those handles, your back comes loose. If you pull on the handles, it turtles you. If you don't touch them, it falls off your back. I don't use that one often.
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Damn that sounds like a mess. That would distract me to much from the goal at hand just worrying were the bar night go. I may just got back to front squats and pause them instead of increasing bar weight for now.
 
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