Sweetlou's training log

When I am strictly doing my own thing I tend to end up slowly burying myself. I try to add volume over time but fail to account for the relative intensity I'll end up trying to apply on accessory work. It's very difficult for me to stay at RPE 6-7 on accessory and I end up burning out from what amounts to only mildly useful ancillary work.
It's not worth missing my 2nd squat day of the week because I had to kill rdls 2 days before for example, but I have a hard time balancing.
 
Hyde said:
When I am strictly doing my own thing I tend to end up slowly burying myself. I try to add volume over time but fail to account for the relative intensity I'll end up trying to apply on accessory work. It's very difficult for me to stay at RPE 6-7 on accessory and I end up burning out from what amounts to only mildly useful ancillary work.
It's not worth missing my 2nd squat day of the week because I had to kill rdls 2 days before for example, but I have a hard time balancing.
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I am the exact same way. I understand programming but i just give my all on most of what I do. This goes for everything I do in life honestly. School, work, training, relationships, ect.

I also am realizing my MRV for upper body is much higher then lower body and I need to account for that.
 
SweetLou321 said:
Same here which makes me think about maybe making some changes to spread out my upper body work with my lower body work. Either way my current set up isn't working for my recovery.
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This is why I'm moving back to full body sessions for the majority of my work next training cycle. 3 out of the 5 days.
 
So I've been noticing all my imbalances are starting to catch up to me.

Only using one grip on pulls has lead to an imbalance in the way my shoulders and scapula move.

I need to learn to use my last without extending my t spine. Any videos or tips would be helpful. Even exercises to try.

I need to learn to extend my hips with extending my lumbar. I feel this goes hand and hand with my lats. Working on it. I know this plays into my bracing issues too. Again any videos and tips would be helpful.
 
I'm same way with being able to tolerate lots of upper compared to lower. That's normal though - smaller muscles.
Also flexing the tris can help me set my lats before a pull. It's not the best way but it can help if you just can't feel them at all.
 
Hyde said:
I'm same way with being able to tolerate lots of upper compared to lower. That's normal though - smaller muscles.
Also flexing the tris can help me set my lats before a pull. It's not the best way but it can help if you just can't feel them at all.
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I feel them. I just extend my t spine which makes me lose my brace is all. Always been an issue for me. Really working on it now tho.
 
Duramaxhd said:
Man you love to hop around
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For now I have been. I'm not usually a program hopper honestly. But I haven't been happy with my training lately. As in I'm not enjoying it and the results haven't been what I'm looking for either. Once I find something I like and support I'll stick with it for some time. Before all these changes and all the new information I've been absorbing I did conjugate for 2-3 years straight and 5/3/1 for a year straight before that.

Anyways I know program hoping is bad. Just playing around for now. As I work around my injuries.
 
Duramaxhd said:
Hopping is bad but doing a program your heart isn't into is worse so keep searching you'll find it
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I'm aware its bad. But honestly I need to not do my own programming for awhile. I can do other peoples but I don't think im objective enough to do my own ATM. I keep making changes and I keep programming above my MRV. So I keep hitting walls and got injured multiple times.

So following something structured from someone else will be good for awhile. Then I can slowly change and evolve it to my needs. As that is what I did with conjugate over a 3 year period.
 
SweetLou321 said:
I did this for my diet and now I eat 4700 cals a day when I never got over 3800 doing it myself and put on less fat this go around and more muscle. Took all the second guessing out of it.
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4700 a day. Damn bro. And you sit around 220?
 
liftandswim said:
We'll see if I run into the same issue lol
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Its one of those, you make exceptions for yourself bc "you know more". But if you did someone else's program you wouldn't make those changes. Its why I try pre written programs or have someone else do my programming from time to time.
 
OK I've been hitting some terrible bouts of insomnia lately. Anyone have an suggestions? Even 50mg of benedryl last night didn't touch it.
 
SweetLou321 said:
OK I've been hitting some terrible bouts of insomnia lately. Anyone have an suggestions? Even 50mg of benedryl last night didn't touch it.
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Some gh supps will help you sleep. GABA relaxes me. A coupe mg of melatonin will help.

Having a good consistent nighttime routine will help the most.
 
Sean1332 said:
Some gh supps will help you sleep. GABA relaxes me. A coupe mg of melatonin will help.

Having a good consistent nighttime routine will help the most.
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The gh supps that have l-dopa won't help. L-dopa wakes me up.

I'll grab some gaba. I forgot about that stuff. Thanks.

Yeah I need to make a night time routine.
 
OK so here is what hjh and I came up with for this block. Keep in mind I'm still rehabing my pec so work will get more specific over time.

Day 1
Hyper squat
Hyper bench (rehab bench/hyper press/hyper db press half and half)

Day 2
Strength squat
Strength bench (rehab bench/strength press/strength db press half and half)
Strength deadlift

Day 3
Power squat
Power bench (rehab bench/power press/power db press half and half)
Power deadlift

All days spaced out by at least 1 day inbetween. This will work perfect for my current demands from work and life.

Accessory day 1
Bb rows
Db curls
Planks
Cardio

Accessory day 2
Lat pulldowns
Facepulls
Planks
Cardio

These will be added wherever they make sense in a given week. Can skip if needed.

I will run this basic layout to see how my MRV holds up then I will slowly add more work over time. That is the goal of this program after all.

If anyone sees anything feel free to point it out. I may finish off my current block before starting this. I can list percents, reps, sets later. I've never done this high of frequency or a full body workout before.
 
SNS Phenibut no more than 4 nights/wk on a fairly empty stomach 30 min prior to bed, w half a mg Melatonin on the off nights under similar conditions but an hour out. Phenibut is AWESOME for relaxed sleep but tolerance will be built very fast if used more than 3-4x/wk. A single cap will do you. As for Melatonin, most people take it unaware that larger doses actually hinder endogenous production, but a dose of around .4-.6mg actually promotes large spikes in endogenous secretion. But either way it's useless if you don't keep away from the blue light. It's all about signaling.
 
GABA obviously was mentioned. Also I know a lot of guys on Tren (and many who aren't) are big on Magnesium supps like Natural Calm. Like they take it every night without fail. That's an easy everyday solution.
 
Duramaxhd said:
What's the difference between the power and strength work?
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Power will be heavier lower rep think 1-4 reps and strength is 4-6 reps. The first block is volume and then intensity.

Even Greg knuckols supports DUP. Some of his examples are pretty creative though.
 
DUP can still be written in blocks (hypertrophy, strength, peaking). DUP, in this case, simply means you're undulating the reps. 6-5-4 undulates the rep scheme and it still fits cleanly into a strength block. This is how Norton, among others, train now.

The original model Zourdos studied was the hypertrophy, strength, power model your programming is based off. Zourdos has been clear to note that this is was only the beginning and not the end all be all. Those like Israetel advocate DUP, but in blocked fashion like I explained above.

I'm sure you're aware of this, just letting you know.
 
liftandswim said:
DUP can still be written in blocks (hypertrophy, strength, peaking). DUP, in this case, simply means you're undulating the reps. 6-5-4 undulates the rep scheme and it still fits cleanly into a strength block. This is how Norton, among others, train now.

The original model Zourdos studied was the hypertrophy, strength, power model your programming is based off. Zourdos has been clear to note that this is was only the beginning and not the end all be all. Those like Israetel advocate DUP, but in blocked fashion like I explained above.

I'm sure you're aware of this, just letting you know.
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Thanks for the reminder. I know CWS also does this in a block fashion. I will follow this introductory blocks then I will make it more specific after. I just need to get use to pure volume and frequency on the main lifts for now.
 
9/14/15-hyper
Warmup
Bw pause, abduction, and half rep squats with doubled mini around knees.
Pullovers/pulldowns
Squat
320x3x8
Bench rehab
185x3x5
Db press paused
65x3x8
Ghrs
Bwx2x8
Unilateral mini band pushdowns
100 reps total
Notes: squats felt perfect. Slowed down a touch and made sure every rep was good and I felt like my comp form I hit 600 with. Bench is slowly improving. Was different to bench after squats. Either broke up scar tissue or retweaked pec. Feels fine today tho. Added a touch of volume at the end. Easing into this high frequency routine. Upper back and abs tonight.
 
9/15/15-assistance
Warmup
Usual
Bb row
185x4x10
Lat pulldowns
120x2x10
Cable pullover
45x2x10
KB upright face pull
15x3x15
Planks
3x60s
Notes: fun and quick session. My shoulders aren't tracking evenly at all lately. Not sure why. I kept everything light and kinda played a little to get my left side firing properly. It was by the end. I'll make it a work in progress. May start with pullovers as they did the best at getting everything going. I use to be much stronger at bb rows too.
 
I did in fact retweek my pec. Nothing major and I'm sure it would be fine soon. Just aggravated no pain. But I will be following herders example and focusing on my delta and Tris. So I will use ohp as my main move for now as its easy to load and no pec. Then I'll do tricep heavy assistance. Unless someone has a better idea for a lift for me to focus on? Let my pec really heal.
 
SweetLou321 said:
I did in fact retweek my pec. Nothing major and I'm sure it would be fine soon. Just aggravated no pain. But I will be following herders example and focusing on my delta and Tris. So I will use ohp as my main move for now as its easy to load and no pec. Then I'll do tricep heavy assistance. Unless someone has a better idea for a lift for me to focus on? Let my pec really heal.
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Yes, be smarter than me and don't do any benching at all for a couple weeks at least. When you go back into benching, use a 2 board or rolled up yoga mat or manpon. Then a couple weeks with the bar, a couple weeks with 95, etc. Shouldn't be up above 135 For a couple months. Make sure OHP doesn't stretch the pec. If it does, move on to cage presses. And destroy those tris. When you get back at it, everything inside the rings, but at least a half thumb from the smooth.

I'm still on the edge with mine. And I've been taking it way slower. I think after October 24 I'm going to spend a couple months of no benching, if I can get myself to stop.
 
herderdude said:
Yes, be smarter than me and don't do any benching at all for a couple weeks at least. When you go back into benching, use a 2 board or rolled up yoga mat or manpon. Then a couple weeks with the bar, a couple weeks with 95, etc. Shouldn't be up above 135 For a couple months. Make sure OHP doesn't stretch the pec. If it does, move on to cage presses. And destroy those tris. When you get back at it, everything inside the rings, but at least a half thumb from the smooth.

I'm still on the edge with mine. And I've been taking it way slower. I think after October 24 I'm going to spend a couple months of no benching, if I can get myself to stop.
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No way u could stay away from the bench that long but I can and will avoid rehurting it as much as I can by making my supporting muscles stronger. I will test ohp tomorrow. I didn't hurt last time. If it does I'll do rack presses.
 
You're right, I can't. She'd miss me too much.
 
9/17/15-strength
Warmup
Usual stuff
Squats
345x4x6
Bench
95x2x15
Press
145x4x6
Deadlift opposite of comp grip
395x10x1 30s rest
Cg rack press
60x3x12
Notes: holy hell did this suck with a head cold. 2 hrs to do. Squats felt great but got hard to brace as I gased out from the cold. Bench didn't hurt but kept it light. Ohp stretched my pec a touch. If its still like this come Friday I'll switch to rack press and go from there (thanks herder). Deads felt great by the end even with the opposite grip. I got some form ques worked out (from ed coan st video). Got after it here. Cg rack press sucked and light up my Tris and kept me out of the horizontal plane for now (will transition to JM press on this day as I heal up).
 
I'll update this here since some of you have been following my hormone issues.

Got blood work done at 150mg test.

3 days after 75mg shot

Test was 931
E2 was 58 lol
Prolactin was 38 lol
Dhea was 335, a touch low but not bad
Free test was 30 high

So my dose is where I wanna be test wise. However it appears estrogen and prolactin are linked for me. The estrogen is stimulating the anterior of the pituitary and causing my prolactin to go up. My gf suggested I start an ai (which I will) and caber for now since my prolactin is over double the range. She also wants me to start dhea since I'll feel better if its brought up a touch.

Glad to finally get a baseline and be able to work from there.

So it'll be
Test 150
Asin 12.5mg EOD
Dhea 25mg ed
Caber .25mg 2xpw on shot days.

Thanks for following along.
 
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