Sweetlou's training log

liftandswim said:
Whatever happened to HJH, Lou?
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He is still lifting. He got off am for family reasons. He also is just busy with life and school.

Currently in the 198s
Rehabing pec with graston for hopefully the last time
Set up to hit a 500ish beltless squat soon
Learning and doing oly lifting on the side to expand his qualifications in the field
Talk to him regularly.
 
8/30/15-Bench
Warmup
Usual stuff
Comp bench rehab
155x4x3
Slingshot
185x4x3
JM press
135x10
155x10,10,8
135x10
Seated oh db press
50x4x10
Seated medium grip cable rows
155x5x10
Db curls/one arm db shrugs
30x10/100x10, 4 sets
Unilateral db press
25x15 each side
Notes: moved through all of this really well. I'm deff handling the higher volume work better. Pec is still holding up. Didn't feel my shoulder either. So far so good.
 
I like the reviews! I agree with LnS on frequency. Just keep in mind I still look at things like

Competition variant
Supplemental lift
Accessory lift

Example

Comp bench
Long pause bench
Close grip bench press

Although this all varies with what a person can handle.
 
9/1/15-squat
Warmup
Usual stuff
Comp squat
65%-325x5
75%-375x5
85%-415x8, estimated 525
Cat squat
70%-345x4x3 emom
Reverse hypers
90x5x10
Unilateral adductor leg press
90x4x15
Monster mini anti rotation drill
4x12 each side
Notes: trained super early to get extra time with the gf. I was gonna film my top set but wanted music for aggression instead. The 8 all moved pretty easy. I had more in me. But I was gasing out and losing my ability to brace. Decided to only pull once a week so I can heal up. My lower back was so pumped after all the squats and not my legs. So I guess I need to bring it back up after letting it go for so long.
 
The lower back pump is normal for me. I rarely get a leg pump from squatting. Only unilateral stuff really gets me. Nice work, 415x8 is good!
 
liftandswim said:
The lower back pump is normal for me. I rarely get a leg pump from squatting. Only unilateral stuff really gets me. Nice work, 415x8 is good!
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It is very rare for me actually. I was squatting with your style and it was torching my back. I'm not sure why?

Thanks man! Felt good to get after some reps. Shoulder held up and overall they were good technically.
 
SweetLou321 said:
It is very rare for me actually. I was squatting with your style and it was torching my back. I'm not sure why?

Thanks man! Felt good to get after some reps. Shoulder held up and overall they were good technically.
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No clue, doubt it's because your lower back is weak. Just something new.

And good to hear!
 
liftandswim said:
No clue, doubt it's because your lower back is weak. Just something new.

And good to hear!
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Yes most likely that. I will need to play around with it more. I didn't do it on the top set tho since I wanted to save my back.

I figured out it forces me to extend my hips with extending my back which I'm bad at.
 
I've been super bloated the last week. It isn't food related as I've slashed 1000 cals a day to see if it was that, GI distress, ect. Hasn't changed. Plus I have been very regular. Cleaned up diet even. I'm guessing its estrogen. As libido started to drop again around the same time. I guess my e2 slowly crept up over a two week period. Prolactin is still low so the gf isnt left hanging lol.

Guess its back to an ai for now. Starting extremely low.
 
9/3/15-bench
Warmup
Usual stuff
Cgbp paused rehab
155x8x3
Press 5/3/1
65%-125x5
75%-145x5
85%-160x10. 215 estimated 1rm
50%-95x4x10
Flat paused tricep db press
60x4x10
Pull ups
40 total
Light band pushdowns/mini band pullaparts
100 reps each
Cardio: 20min
Notes: really itching to bench some weight again. But I'd rather actually heal up. Set press training max really low. Db press felt great. A lot of volume. Long day. Wasn't gonna train tonight but said **** it.
 
Just keep polishing the stone man, be patient and you'll have a gem when the times right. And sorry to hear about the estro
 
Hyde said:
Just keep polishing the stone man, be patient and you'll have a gem when the times right. And sorry to hear about the estro
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I'm being very patient. Much more patient then I ever was in the past. On the plus side my back and hips are feeling much better also.
 
So I literally just learned a lot of the big boys who grab super wide on squats have it on their traps and not in the low bar position lol.
 
SweetLou321 said:
So I literally just learned a lot of the big boys who grab super wide on squats have it on their traps and not in the low bar position lol.
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I had no idea that was the case. I have tried wide grip low bar position a couple times and i was like i have no idea how these people do that. High bar makes a bit more sense to me lol
 
jswain34 said:
I had no idea that was the case. I have tried wide grip low bar position a couple times and i was like i have no idea how these people do that. High bar makes a bit more sense to me lol
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Same here, I've tried maxing a squat bar low bar and was like. No ****ing way with anything over 315.
 
Duramaxhd said:
Thats why im going to try I remember u saying that
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I prefer low bar raw tho. But to be fair I haven't made any real attempt to squat anything high bar since I got out of gear.

I set it more mid bar to be exact. I'd set my low bar. Then just slide the bar right over the edge of my traps on top. Think Brian carrol. He has a vid on bar position too that I used.
 
I go wide grip low bar, but today I was having trouble with bar roll and also at my meet. If I have bar roll trouble, I move my grip in a hair. I think it's a happy medium thing and like you said, there still needs to be a shelf if you want to low bar.

Edit: Dmax you are gonna love high bar in gear. All the things Lou said really come into play. When I did my gear cycle, the first several weeks were low bar, but when I put the suit on and went high bar, the stopping power and pop were on a whole nother level.
 
Yeah, there really are three bar positions IMO. Most people, myself included, doing low bar are actually somewhere in between. Call it mid bar I guess.
 
SweetLou321 said:
I always thought.

Low-below traps on rear delts
Mid-lower trap
High-near neck

No?
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Some would say yes, some would say no. I'm just going off something I heard Bryce Lewis say. For example, my high bar is touching my neck. And my preferred rack position is in the crooks of my rear delts, airing on the higher side.
 
liftandswim said:
Some would say yes, some would say no. I'm just going off something I heard Bryce Lewis say. For example, my high bar is touching my neck. And my preferred rack position is in the crooks of my rear delts, airing on the higher side.
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Maybe I don't get it but how do you have a higher side of your rear delts? I just put the bar on them and let her ride.
 
SweetLou321 said:
Maybe I don't get it but how do you have a higher side of your rear delts? I just put the bar on them and let her ride.
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The length of your rear delts is longer than that of a barbell. Some people jam the bar into their rear delts and let it ride up, like me. And others purposely lock it in, keeping it a little lower. I'm not saying any of this matters because it doesn't. Just explaining myself.
 
9/5/15-deadlift/squat
Warmup
Usual stuff plus 10min walking
Dead lift 5/3/1
65%-365x5
75%-420x5
85%-480x10, estimated 640 pull
3in sumo block pull beltless
70%-405x6x1 60s rest
Rest pause high bar squat
60%-295x2 sets of 3x3 with 30s rest between clusters
Weighted planks
10lbsx45s/30s/30s/30s
Ghrs
Bwx2x10
Notes: I had a rough plan for today but I didn't know how I'd handle the load as the day went session went on. Switched cat pulls for block to work my hips more and be a touch less specific. Dropped 10% on the rest pause squats bc I was pretty tired by this point. Almost skipped ghrs due to fatigue. But did half the programmed work. Will add the other half on squat day.
 
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Part of my set.

I setting my hands in two parts. I need to go back to one. Also my glutes pitch more and more back as a get tired. Hence the hips work. Trouble tracking knees properly past rep 4-5.
 
Sean1332 said:
Pulls looked good dude.
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Thanks man! All that work on bracing and using my last while bracing has helped my pulls a ton.

Now if I could just get it all dialed in on squats I'd be golden. I'm very close tho. At least low bar. High bar? Not so much lol.
 
Hey if you can get one squat variation dialed, you're ahead of the game! Nailing two is quite the accomplishment while also having pulls dialed in. You know how that goes.
 
herderdude said:
Hey if you can get one squat variation dialed, you're ahead of the game! Nailing two is quite the accomplishment while also having pulls dialed in. You know how that goes.
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Yeah I can deff agree with this.

I just can't get my lats as tight or engaged high bar without breaking my t spine like I can low bar.
 
SweetLou321 said:
So what squat variations do you like? I guess I could have box squatted then or paused low bar.
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Now, I just supplement with the same stance but paused, mayyyybe sometimes I'll narrow my stance as a supplemental movement or box squat. Bar position stays the same. Outside of that....BSS all day long. Offseason, comp stance SSB.
 
So being I need to use this time to really dial myself in in training. I will be doing these changes regardless of my ego.

Doing more lat pulldowns and less pull ups. I'm not quite strong enough on pull ups to hit my lats from origin to insertion effectively and to really have my scapula go through a a full ROM like I want. I will do what I can then switch to pulldowns to make up the volume.

Same will go for rows. And some other lifts too.
 
Started mast e to see if it'll help with bloating and e2. Ais seem to make me feel bad at any dose. I think its how they effect the brain and not my overall hormone panel. I've had success with mast in the past so I'm hoping for the same now.
 
9/6/15-bench
Warmup
Usual plus pec work with bands that herder showed me
Comp Bench paused rehab
175x4x3
Slingshot
205x4x3
Press rest pause 30s between 3 rep clusters, 3 sets per round
70%-130x3 rounds
Incline paused triceps db press
60x4x10
Incline paused db rows
70x10,10,8,8,7
JM press/db curls/db shrugs
135x10/30x10/70x10, 4 sets
Notes: pec feels 100%. Still going slow tho. All else was good hypertrophy based work. I dropped my ego and made sure everything moved the way I wanted. Using the rest pause to help give me press a kick. If I can't bench heavy I might as well press heavy and some strong shoulders will protect my pec.
 
Did you like doing it right beforehand? I was a little worried about the big stretch when I did it The night before.
 
herderdude said:
Did you like doing it right beforehand? I was a little worried about the big stretch when I did it The night before.
Click to expand...

No issues honestly. I wasn't gonna do it. But I figured since I was benching light it can't hurt. If I was benching heavy I'd probably save it for after honestly.
 
9/8/15-squat
Warm up
Usual stuff
Squat 5/3/1
70%-345x3
80%-395x3
90%-445x3, 1
Cat squat 60s rest
70%-345x5x3
Ghrs
Bwx10
Mini band3x8
Unilateral adductor leg press
90x4x15
Reverse hypers paused/planks
45x10/45s 4 sets
Notes: my top set sucked. Its not the training time as it is the form changes I've been trying out. I had more in me but I couldn't brace properly and my lower back was taking the beating. I cleaned up my form on the cat squats. Just gotta figure out how I wanna grip the bar now. I decided to add my hypertrophy based work on this day then I'll do one squat variation, pulls, and abs on the other. Debating keeping high bar or going to pause or practice squats as mark bell calls them so I can clean my form up. Since my pulls are where I want them now.
 
Good stuff man.

I missed most of the bar positioning talk. Not that my experience is much, but I find myself much stronger VERY low bar, but it causes arm pain because I can't get a wide enough grip and prevent roll. I'm still training myself on getting the bar as low as possible with my thumb(less) just outside of the rings.

Hope you can get more rest.
 
RegisterJr said:
Good stuff man.

I missed most of the bar positioning talk. Not that my experience is much, but I find myself much stronger VERY low bar, but it causes arm pain because I can't get a wide enough grip and prevent roll. I'm still training myself on getting the bar as low as possible with my thumb(less) just outside of the rings.

Hope you can get more rest.
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Thanks man. I wanted more on the top set but having my form so off really has been throwing me off. But I'm just going back to original form I squatted 600 with. I go low bar but also wide. Only way I can prevent my t spine from extending.

Thanks man. Just seems to happen randomly.
 
9/10/15-bench
Warmup
Hammer swings
2x10
Bukb ohp/wide grip pulldowns/pushdowns/pullaparts
2 sets 15 each
Paused cg bench rehab
175x8x3
Press 5/3/1
70%-130x3
80%-150x3
90%-165x10, estimated 220 press
50%-100x4x10
Flat paused triceps db press
60x4x10
Wide grip pulldowns
120x5x12
Unilateral mini band pushdowns/micro band pullaparts
100 reps each
Notes: good day for another crappy nights sleep. Really getting a good groove on press. Db presses are getting easier. Overall wasn't to heavy of a day but a lot of volume. Really got my scapula and last firing on pulldowns and pullaparts.
 
9/11/15-squat/deadlift
Warmup
Chris duffin series.
Pause squat rest pause 45s breaks
70%-345 2 sets 3 clusters and 3 reps per cluster
Deadlift 5/3/1
70%-405x3
80%-455x3
90%-505x4, had 1-2 more but I was based and technique was going
Cat pulls with opposite grip
70%-405x8x1 60s rest
Weighted planks
10x4x30s
Notes: today sucked. Very drained and fatigued. Those squats killed me. Huge drop off in overall performance from last week. My opposite grip is so bad compared to my comp one. Really bad imbalances. I May scrap my own program for a written one as I'm just getting so beat up so fast with the work I want to accomplish. Its making it hard for me to want to tough it out honestly.

Edit: still having issues getting my back locked in like I want. I think I figured it out some more today though.
 
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