Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Sweetlou's training log

Sounds like 295 isn't 85% anymore to me! Nice day.
 
8/4/15-comp squat
Warmup
Usual stuff
Comp squat
85%-415x3x5 volume PR
High bar beltless pause squat 3 sec pause
50%-235x3x5
Reverse hypers with pause at top
45x4x12
Abs wheel paused
4x10
Notes: had to train super early to get this session in. I was shocked how well it went. I threw on my only shoes again and really found my groove. I finally understand what herder means by leg curl into the hole. I also finally understand how to use my hips when I squat. Two things I didn't do before. Really allowed me to stay up right and these flew. I find it hard to keep my core locked in with anything over 3 reps so these got hard quick. The high bar pause only further dialed in the hip/leg curl action. Depth was somewhere close lol. Idk and IDC bc I was going as low as I could and had no si or back pain so I can complain. Can dial it all in over time. Replaced sldl with hypers as my back/si was getting tight after the squats and as I warmed up the sldl. Still just as effective for my current goals and helps rehab that area. Win win.
 
Sounds like a few things clicked for you today man. Good to hear. Any cues youve found that worked for you to realize how to do those two things?
 
jswain34 said:
Sounds like a few things clicked for you today man. Good to hear. Any cues youve found that worked for you to realize how to do those two things?
Click to expand...

Thanks man. Front squats actually have really helped me learn these things. Plus I've been very focused in my warm up routine to iron out my issues.

Cues are to hook a band to the top of rack and hold it and squat down. The only way you can do so is to pull yourself down with your hams and hips.

Plus I had to find a way to squat that didn't bother my si.
 
SweetLou321 said:
Thanks man. Front squats actually have really helped me learn these things. Plus I've been very focused in my warm up routine to iron out my issues.

Cues are to hook a band to the top of rack and hold it and squat down. The only way you can do so is to pull yourself down with your hams and hips.

Plus I had to find a way to squat that didn't bother my si.
Click to expand...

Might start doing that in my warm up. Who knows. It's worth a shot. I'm in the same boat and have a hard time activating my hips during the squat..and could also use figuring out a way to not have my si hurt lol.
 
SweetLou321 said:
Yeah it was a weird feeling. 415 has never felt so light without wraps before. I hoping I can carry this over to my pull as well.
Click to expand...

Thats awesome man. Gotta love those days. Hopefully you can consistently replicate whatever you were doing in the future. I always have that issue when i figure something out.
 
jswain34 said:
Thats awesome man. Gotta love those days. Hopefully you can consistently replicate whatever you were doing in the future. I always have that issue when i figure something out.
Click to expand...

Yeah I should be able to do so as I understand it now. Have activation drills to help. And I squat twice a week as is. Hope the same happens to you.
 
SweetLou321 said:
Yeah I should be able to do so as I understand it now. Have activation drills to help. And I squat twice a week as is. Hope the same happens to you.
Click to expand...

I hope so too. I could definitely use it.
 
I don't wanna sound like a d*ck (which is what people say before they do) but I'm surprised someone as strong and connected to what your body is feeling as you struggled with the leg curl cue. First time I tried it it made a massive difference in position and activation, as well as creating external torque on the reverse out of the hole. It actually puts me too far back as an unwrapped squatter unless I use my monolift stance, which is a bit wider than my unrack stance. But once you can descend with some speed while doing it, look for the gains to be coming.
 
Hyde said:
I don't wanna sound like a d*ck (which is what people say before they do) but I'm surprised someone as strong and connected to what your body is feeling as you struggled with the leg curl cue. First time I tried it it made a massive difference in position and activation, as well as creating external torque on the reverse out of the hole. It actually puts me too far back as an unwrapped squatter unless I use my monolift stance, which is a bit wider than my unrack stance. But once you can descend with some speed while doing it, look for the gains to be coming.
Click to expand...

I kinda always squatted like I was in gear. I kinda fell into the hole and just squatted out. Since I was in gear for about 2 years I use to just load the material and go. A really bad habit I'm still breaking. I wasn't a great raw squatter before that either. I always still to far back and lean over to much. Today was a huge difference and the weights were whipping using a squat bar.
 
Sitting back too far and leaning too far is only a problem if it's not working for you or causing pain or injury. Nobody can say it didn't work just fine for Goggins. Keep refining what feels right and keep kicking ass I say.
 
Hyde said:
Sitting back too far and leaning too far is only a problem if it's not working for you or causing pain or injury. Nobody can say it didn't work just fine for Goggins. Keep refining what feels right and keep kicking ass I say.
Click to expand...

It just made me lose power in the hole and made hitting depth damn near impossible lol.
 
Lou, you have any videos of you squatting? It sounds like we had damn near the same issues before you had your revelation today.
 
Still picking my days out for training ATM.

I'm curious how you guys would incorporate block pulls into a day like this

Deadlift 5/3/1
Front squat
Ghrs
Planks

I guess I could just work up after the top set another 10-15% off a 2 or 4 inch block depending on the wave? Just looking to add a touch more specific deadlift work in.
 
SweetLou321 said:
Still picking my days out for training ATM.

I'm curious how you guys would incorporate block pulls into a day like this

Deadlift 5/3/1
Front squat
Ghrs
Planks

I guess I could just work up after the top set another 10-15% off a 2 or 4 inch block depending on the wave? Just looking to add a touch more specific deadlift work in.
Click to expand...

You may not even have to get as specific with percentages and just go by feel after your 5/3/1 sets. You could work up to a top set like you said or even just a couple sets of 3-6 reps.
 
SweetLou321 said:
Still picking my days out for training ATM.

I'm curious how you guys would incorporate block pulls into a day like this

Deadlift 5/3/1
Front squat
Ghrs
Planks

I guess I could just work up after the top set another 10-15% off a 2 or 4 inch block depending on the wave? Just looking to add a touch more specific deadlift work in.
Click to expand...

Thats exactly how id do it too. Kinda like the joker sets in beyond 5/3/1 but just off blocks.
 
True on the percents, Sean. Throw some more RPE stuff into your life Lou.
 
Yeah, what they said.

And to add to that I'd stop at an RPE 8 on the AMRAP (if you do it at all) if you plan on doing heavier block pulls after.
 
Lou, you don't even have to call it RPE. Call it "I feel like smashed assholè/fûcking amazing so I'll just do XXXlbs for a few sets"
 
Thanks for the ideas guys. Just trying take this off season time to try a few things out. Plus my deadlift gets no love besides the one top set in 5/3/1. Its all squat specific. Hence why I put 100lbs on my raw squat in 6 months.
 
I'm getting pretty discouraged with these hormones of mine. Lowered dose to 150mg and nips are still sensitive? The main reason I lowered was to not need an ai since I was having trouble dialing that in of all things.

I have options just unsure what to do next.

Gonna let it go for a little and see if it balances out.

Have mast e ready to go instead of an ai.
 
That's what I'm sayin man! I squat like an accordion if I don't really think about leg curling.

Good to hear you're grooving with oly shoes, that will make your wraps that much more effective and hopefully the new cue makes your knees happy too.
 
SweetLou321 said:
Still picking my days out for training ATM.

I'm curious how you guys would incorporate block pulls into a day like this

Deadlift 5/3/1
Front squat
Ghrs
Planks

I guess I could just work up after the top set another 10-15% off a 2 or 4 inch block depending on the wave? Just looking to add a touch more specific deadlift work in.
Click to expand...

I say block pull 3x5 after deadlifts, make front squats a 6-8 rep gig where you worry more about speed and effort than weight. Kinda bodybuilding thought process if you know what I mea.
 
herderdude said:
That's what I'm sayin man! I squat like an accordion if I don't really think about leg curling.

Good to hear you're grooving with oly shoes, that will make your wraps that much more effective and hopefully the new cue makes your knees happy too.
Click to expand...

Yeah I'm excited about the new changes. Should make for some solid lifts in the near future.

Knees were fine the whole session too.
 
8/6/15-bench assistance
Warmup
Usual stuff
Cg paused bench feet forward
275x5 rpe 10
10% load drop
245x4x5
Sohp
115x4x10
Wide grip pull ups
10/10/6/6/4/4 40 total reps
Front raises/side raises/mini band pullaparts
20x10/20x10/20, 3 sets
Unilateral mini band pushdowns
100 total reps
Notes: decided to change up how I did my main lift for today to see if I can't get it moving again. Worked up to a top set of 5 then dropped down for volume. Was pretty drained pressing wise after this so I kept it light on ohp and I wanted room to add weight to the bar while keeping my shoulders tracking evenly. Gonna slowly add total volume to my pull ups too so I can make progress on them also. Great day.
 
Side note got prolactin checked today. Should have results tomorrow. Gotta make sure my hormone issues aren't related to my cist.
 
Damn, that's impressive to get for sets of 5 after a top set @10...especially on pressing. Nice work ma man!
 
Got my prolactin results. They are high. This means my cist is causing my issues. So I will be starting l-dopa and p5p until my caber gets here. I found out dhea can cause tumor growth. So I won't be taking that again. My issues started when I started dhea years ago and have persisted ever since. Probably more of a correlation then a causation but I'll be cautious either way.

Was 18 on a scale of 4-15
 
Sorry to hear about that. Is it a pituitary microadenoma?
I have a small one myself, but fairly certain it's non-secreting. I know someone who had surgery to remove theirs, which could be something to think about if it becomes a problem. They have to operate through the nose though :sigh:

Also, you might find that prami works better than caber, with fewer sides.

Something else I just thought about -- if you took trest decanoate, it will take months for it to get out of your system and this can/will cause elevated prolactin levels.
 
Gutterpump said:
Sorry to hear about that. Is it a pituitary microadenoma?
I have a small one myself, but fairly certain it's non-secreting. I know someone who had surgery to remove theirs, which could be something to think about if it becomes a problem. They have to operate through the nose though :sigh:

Also, you might find that prami works better than caber, with fewer sides.

Something else I just thought about -- if you took trest decanoate, it will take months for it to get out of your system and this can/will cause elevated prolactin levels.
Click to expand...

Yeah its a microadenoma. My was also always none secreting and never grew on my MRIs.

Really? I've always heard the exact opposite in terms of side effects? Can explain more?

Yeah I did use treat DECA. Stopped it about April of this year. You really think its still lingering and causing issues?
 
You must log in or register to reply here.
Back
Top