Sweetlou's training log

7/9/15-upper
Warmup
Usual stuff
Cg bench paused with min arch
275x4x5
275x6
Sohp
145x4x8
Pullups paused at the top
5x6
Front raises/side raises/mini band pullaparts
15x12/15x12/20, 4 sets
Notes: was terribly sore coming into this session. Happy with my bench progress. Still not all that much stronger at cg tho. Rpe was lower then it has been in the past at this weight. The rest was typical hypertrophy. Have a friend sending me a DUP program. I'm gonna look it over and I may run it based on what I think. I'm up for trying different things. I'm not against what I'm doing now but his results have been good and he is natty and only 181.
 
Inb4 8 x 6@75% puke fest haha jk. If you decide to try it I'd sure be interested how it treats you.

Nice close grippers ma man
 
rob112 said:
Inb4 8 x 6@75% puke fest haha jk. If you decide to try it I'd sure be interested how it treats you.

Nice close grippers ma man
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Lol I don't have to lift those high reps if I don't want too. Well it would have to agree with my training philosophy as is. But it could be worth a try.

Thanks man. I'm getting good at them. And by that I mean more technically efficient. Not really stronger. As I was capable of that work the first week I did them. I can't go off rpe or feel. I need percents. Hence why I'm looking at DUP.
 
SweetLou321 said:
Lol I don't have to lift those high reps if I don't want too. Well it would have to agree with my training philosophy as is. But it could be worth a try.

Thanks man. I'm getting good at them. And by that I mean more technically efficient. Not really stronger. As I was capable of that work the first week I did them. I can't go off rpe or feel. I need percents. Hence why I'm looking at DUP.
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You typically seem to do a good amount of work with the main lifts, it would likely be the frequency that would be a big change at first.

It's a great feeling when things click on a lift like that.
 
rob112 said:
You typically seem to do a good amount of work with the main lifts, it would likely be the frequency that would be a big change at first.

It's a great feeling when things click on a lift like that.
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Yeah I agree that would be the biggest change I'd have to deal with.

The thing is I'm not overly concerned with being good at the other lifts. I'd rather be good at the comp lifts. The others are ment to build them. Idk I'm splitting hairs here lol.
 
Get more better at close grips so you can bench 4 dude! They're off to a good base.
 
SweetLou321 said:
You really think pushing those will get my bench up there?
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The way I see it, you've got a structure friendly grip with an extended ROM (and by extension TUT) and you can throw in boards or chains for variety just as easily. It hits all the muscles in a comp bench, even pecs if you get your grip in very close. It's something I'm looking forward to doing when I get back to benching, even though my new comp grip is going to be an all arms grip anyway.
 
herderdude said:
The way I see it, you've got a structure friendly grip with an extended ROM (and by extension TUT) and you can throw in boards or chains for variety just as easily. It hits all the muscles in a comp bench, even pecs if you get your grip in very close. It's something I'm looking forward to doing when I get back to benching, even though my new comp grip is going to be an all arms grip anyway.
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Ok I see what you are saying thanks man. I may need to change my approach is all to make progress. Maybe work up to a hard 5rm PR then drop back 5-10% for sets of 5 after?

Got the DUP program. Idk how I could ever keep up with being in the gym that many days a week. Its at 6 days lol.
 
SweetLou321 said:
Ok I see what you are saying thanks man. I may need to change my approach is all to make progress. Maybe work up to a hard 5rm PR then drop back 5-10% for sets of 5 after?

Got the DUP program. Idk how I could ever keep up with being in the gym that many days a week. Its at 6 days lol.
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Yeah for sure use it to build rather than test. You could have it as a main in the beginning of off-season and push it to supplementary after a short cycle. Predator always has it full range, which is nice. I also like it off of a two board for sets of 6-10 as a second movement, leaning heavily toward 10s.
 
herderdude said:
Yeah for sure use it to build rather than test. You could have it as a main in the beginning of off-season and push it to supplementary after a short cycle. Predator always has it full range, which is nice. I also like it off of a two board for sets of 6-10 as a second movement, leaning heavily toward 10s.
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Well the thing is it is my main bench lift this off season. But its hard to make progress when using Tue same weight for 5x5 paused. So maybe if I work up then drop back. Maybe I can slowly add more weight to the bar.
 
Ok want your guys opinion

For my 5x5 compound variations I need to allow for more direct progress. Would you
Work up to a heavy 5rm then do 4 back down sets of 5 5-10%. Or
Do 4x5 then the last set for for an amrap.
Either one would allow me to better track progress I feel while still getting volume in.
 
SweetLou321 said:
Ok want your guys opinion

For my 5x5 compound variations I need to allow for more direct progress. Would you
Work up to a heavy 5rm then do 4 back down sets of 5 5-10%. Or
Do 4x5 then the last set for for an amrap.
Either one would allow me to better track progress I feel while still getting volume in.
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1st option would be much harder (physically and mentally) IMO. So 2nd option is my vote! Lol
 
liftandswim said:
1st option would be much harder (physically and mentally) IMO. So 2nd option is my vote! Lol
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Lol I see that. I feel I'd get into testing pretty quick with the first option bc my goal would be to PR on a 5rm week after week. The second leaves some room. I did it last night and my amrap was 6 reps lol. Idk if I should up the total weight or stay with the same next week and try for a bigger amrap.
 
SweetLou321 said:
Lol I see that. I feel I'd get into testing pretty quick with the first option bc my goal would be to PR on a 5rm week after week. The second leaves some room. I did it last night and my amrap was 6 reps lol. Idk if I should up the total weight or stay with the same next week and try for a bigger amrap.
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Small weight jumps would probably be easier. Pushing for a new AMRAP would be damn near impossible after like 2-3 weeks
 
liftandswim said:
Yeah. Looks cool.

Apparently there's a debate (amongst the academics, Zourdos being one of the bigger proponents of DUP) as to whether it's really the bee knees or not. Adaption science crap.
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Yeah I have seen that. I know mike isratel isn't a big fan of it either. I have a buddy who used it with great results overall. He just got a good few overuse injuries and looks like crap. Strength gains have been good tho.
 
7/11/15-lower
Warmup
Usual stuff
Close stance beltless front squats with a pause
275x4x5
275x6
1in deficit conv deadlift with opposite grip of comp grip
405x3x5
Ghrs
Bwx4x10
Planks
4x45s
Notes: drank to much caffeine before this. Hr was high on the fronts. They weren't bad tho. I'm the strongest I've ever been right now raw. I could have prd my front squat and deficit pull if I wanted. The pulls were moving very well. That was around 80% of my best with a belt. Could have done that beltless today based on how easy they moved. Finally got my ghrs back up to par.
 
Just keep in mind you may not wanna AMRAP everytime. You essentially go to failure then, and I've seen that kill some guys after a little while. Maybe play it by ear on how you feel. You know RTS is heavily DUP influenced and accounts for individual differences for something to consider down the road. I wish I could share the book with you but it is t an e book. All of the info is really online now though.
 
rob112 said:
Just keep in mind you may not wanna AMRAP everytime. You essentially go to failure then, and I've seen that kill some guys after a little while. Maybe play it by ear on how you feel. You know RTS is heavily DUP influenced and accounts for individual differences for something to consider down the road. I wish I could share the book with you but it is t an e book. All of the info is really online now though.
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The amrap is not a true amrap. It takes an rpe of 8 and pushes it to 9. Only do it in 3 lifts if feeling good too. As its just extra work. My buddy is training RTS style and liking it. Idk though.
 
SweetLou321 said:
The amrap is not a true amrap. It takes an rpe of 8 and pushes it to 9. Only do it in 3 lifts if feeling good too. As its just extra work. My buddy is training RTS style and liking it. Idk though.
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Oh okay good. I thought you meant like a true "get freaking pumped up balls to the wall AMRAP." Haha
 
rob112 said:
Oh okay good. I thought you meant like a true "get freaking pumped up balls to the wall AMRAP." Haha
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Oh heavens no. I'm in the off season. There is no reason for that ATM. Those kinda sets are reserved for when I gotta make deals with myself. Jim wendler style.
 
7/12/15-upper
Warmup
Usual stuff
Cat comp bench for time
80%-275x1
70%-245x5x4, 8min easy
Wide grip pause bench pec focus
165x4x10
Db rows
105x5x10
Skullcrushers/db curls/mini band facepulls
95x14/30x10/20, 4 sets
Notes: feeling strong as hell. I smashed this session very sore and beat up from yesterday. My conditioning is stupid. I wasn't very gased at all after bench. I'm so ready to peak a rep max. Esp with how ****ing pissed off I am all the time with the new gf. She literally is **** ATM but I'm giving it time before I crash the plane based on he potential it started with. Will expand in a separate post but its driving me to want to smash weights. Left the gym today more pissed and aggressive then I got there lol.
 
Things are super early. All was perfect and exactly what I wanted event though it is distance. It all started on the 4th. Her demeanor changed and has changed since then. She will post on IG, snapchat, and fb yet doesn't text me back for hrs. A lot less emotion overall too. Went to nationals in Vegas. Ignored all my supportive msgs and didn't even acknowledged that I cleared my whole day to watch the live stream to support her. She bombed on squats. Made a IG at the end of the day thanking everyone for support but me. Finally thanked me at the end of the night. Canceled our plans for this week and has yet to talk to me after canceling and is still all over social media. Either way I'm ****ing pissed as I'm over here making effort for her I can make on myself. I'm just gonna worry about me and see if she comes around. Otherwise I'm out. I get she had a rough week and time but she knows my big thing is having someone make equal effort that I'm making.
 
Unfortunately this is a common theme for women. My two friends have had this exact thing happened to them. One min they are all over u then all of a sudden they just stop for what appears to be no reason at all. I think it's a game women are taught at a young age lol
 
Yeah, man. I feel for ya. Focus on yourself. If it really is just a bad week, she'll come around. If not, she wasn't worth it anyway.
 
Duramaxhd said:
Unfortunately this is a common theme for women. My two friends have had this exact thing happened to them. One min they are all over u then all of a sudden they just stop for what appears to be no reason at all. I think it's a game women are taught at a young age lol
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I don't understand it at all. I confronted her earlier in the week about it and she assured me all was ok she was just busy and needed to know I could handle her being busy. I can. But the trend is more like she is on her way out of our relationship then in. Maybe she has walls and wants to see if I am gonna stick around if things get tough? Idk. I've gotten the advice of sticking around and seeing if she was testing me and the advice to back off and just ignore her and so she will realize I'm not making effort and come around. Both and polar opposite lol. Worst part? I picked over the milf since it seemed more stable and the way to go for something real and long lasting. The milf still comes around to this day. She knows I'm seeing someone but she seems like she appreciated me more then this girl has so far.
 
It's dumb but the saying "bitches be trippin" is pretty accurate a lot of the time. Just gotta go with the flow when you're a nice guy looking for a real relationship, and what I mean is I didn't find my wife until I stopped trying to find a serious relationship. It takes a **** load of pressure off. I don't know if that will help, but figured it couldn't hurt to share.
 
rob112 said:
It's dumb but the saying "bitches be trippin" is pretty accurate a lot of the time. Just gotta go with the flow when you're a nice guy looking for a real relationship, and what I mean is I didn't find my wife until I stopped trying to find a serious relationship. It takes a **** load of pressure off. I don't know if that will help, but figured it couldn't hurt to share.
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I see what you are saying. I wasn't looking for anything serious this just kinda fell into my lap and she set it up to be serious. She wanted to make sure I was in it for the long haul and wanted to try to see where it goes. I was just going with the flow. I'll take your advice and stop tripping. If its ment to be it will be.
 
SweetLou321 said:
I see what you are saying. I wasn't looking for anything serious this just kinda fell into my lap and she set it up to be serious. She wanted to make sure I was in it for the long haul and wanted to try to see where it goes. I was just going with the flow. I'll take your advice and stop tripping. If its ment to be it will be.
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Woo I wasn't saying your tripping ma man, I'm saying woman are haha. They can't decide what they want for dinner half the time(every married guy reading just e-high fived). But the last line is true man. If it is meant to be it will. Just focus on what you can control in life. I live by that.
 
rob112 said:
Woo I wasn't saying your tripping ma man, I'm saying woman are haha. They can't decide what they want for dinner half the time(every married guy reading just e-high fived). But the last line is true man. If it is meant to be it will. Just focus on what you can control in life. I live by that.
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Ha just had the dinner fight tonight
 
rob112 said:
Woo I wasn't saying your tripping ma man, I'm saying woman are haha. They can't decide what they want for dinner half the time(every married guy reading just e-high fived). But the last line is true man. If it is meant to be it will. Just focus on what you can control in life. I live by that.
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Guess I'll find out what happens soon enough. Just gotta keep myself busy and occupied so I won't be thinking about it. Probably the hardest part is having time to focus on it all.
 
^that isn't just married people. Lol
 
She is still posting on social media and still not talking to me. I'm gonna assume over the next day or two she will "want to talk" and it'll be over. I'd be very surprised if this turned around esp considering I have done nothing wrong and not changed at all.
 
I asked my wife yesterday. Why do women do that? Her answer was simple that something else has come along and she is now weighting the options
 
Duramaxhd said:
I asked my wife yesterday. Why do women do that? Her answer was simple that something else has come along and she is now weighting the options
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You are most likely right. Esp considering her distance, it happened since the 4th, and she canceled our plans for this week. Thing is we are actually official and dating so that's messed up if its true. Should I confront her soon?
 
Personally I don't think that is any way to confront her without coming off wrong. I'd stick around a bit longer then make the the choice to call it or not
 
Duramaxhd said:
Personally I don't think that is any way to confront her without coming off wrong. I'd stick around a bit longer then make the the choice to call it or not
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Probably best. My roommate said the same thing. I'd really just like to know what's going on. My roommate said to not make any effort to talk to her or to give it a few days and call her and just ask where her head is at.
 
I'd call her. Don't "confront" her. Just ask what's going on. Explain your feelings on the situation in a calm manner. Waiting around seems pointless. You've done enough of that.
 
liftandswim said:
I'd call her. Don't "confront" her. Just ask what's going on. Explain your feelings on the situation in a calm manner. Waiting around seems pointless. You've done enough of that.
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I agree with swim. Try not to be hostile, whatsoever. As that will probably just make her want to go into the other direction (if she really is "weighing options"). But, like swim said, its better to just keep **** out in the open.
 
Thanks guys. She texted me earlier today saying she was sorry for being MIA and that she was very hungover yesterday and slept most of the day away. I have yet to reply as IDC bc she was making snaps and posting **** on social media all day and even an hr after I texted her at night. So I still gotta cool down. Otherwise I'll be rude as hell. My coworker is married and said to let it go and pick my battles. It'll take a day or two to let it go at this point tbh.
 
Smart. Picking your battles is definitely key. I get why youre annoyed with the social media activity and that BS. I agree with you actually, dont see why she couldnt respond to a text. But, getting a woman to say sorry is half the battle. So at least you got her to do that.
 
jswain34 said:
Smart. Picking your battles is definitely key. I get why youre annoyed with the social media activity and that BS. I agree with you actually, dont see why she couldnt respond to a text. But, getting a woman to say sorry is half the battle. So at least you got her to do that.
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I didn't have to do anything but not talk to her to get a sorry. She is a smart girl. She will realize some things really off soon enough I'm sure. Yes my main thing is why she could do that but not reply to me at all. Esp since I send a long supportive text that had to be a converted to a multimedia msg (for reference) that was ignored and then I get that as a response more then 12hrs later. I don't have time that. I'll still try to pick my battle tho.
 
Almost lost my **** at work. Co worker and good friend talked me down. I know what needs to be said and done. Will find the right moment to do it. Thanks for all the help guys.
 
Drop her like a hot potato. Pack your gym bag, txt that milf, get under the bar and smash reps til you work the demons out, and check your phone later on to see if the milf hit you back. Whether or not the gf wants to break it off, YOU don't want to be in a relationship like this. So take charge of your happiness. Nobody has the last say about how you feel but you.
 
Talked it out this morning. Her week and weekend was a lot worse then I knew. She has an autoimmune disease and it flared on top everything. She agreed to not leave me in the dark again let me know when things are bad. Talked for 3hrs. She apologized. We will see how things go from here.
 
Take it day by day. Just be mindful if it continues bc then it becomes a pattern my friend. Everyone can have a bad week though.
 
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