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Sweetlou's training log

liftandswim said:
Well, the ROM and joint angles are different. But idk I'm no expert
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Very true. Even deficit pulls both ways are fine. The thing that I don't get. I can squat and be at a pain level 7-8 then go pull right after and be at a pain level 0. It doesn't even linger around. Bss, lunges, leg ext, even tkes all hurt my knees also.
 
SweetLou321 said:
Id agree if it was anything BUT squats. I really need to figure out where my knee pain is coming from.

I think I just need to sit into my hips and stay tight after watching my vids. I tend to loosen up as I hit depth, come forward, end up on my toes, and I'm sure over time that has lead to knee pain, now put me in heel and its gonna be worse bc of the nature of a shoe. I need to follow swims advice, focus on the movement and just stay tight.
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This is what I do a lot ,always on my toes
 
OK I have two days to squat/pull in a week

Day 1 is my main squat with a secondary pull after. Goes fine.

Day 2 would you have your secondary squat then your main pull or the other way around? I'm only asking bc I was fried after pulls tonight and could barely squat. Yet I seem to hold up the other way around. I know pulling first would give that more attention but damn. That **** sucked to do after pulls.
 
Tempo would be like a three count negative, one count pause, then drive up. Teach you to stay tight and control the weight.
 
Where in your knee does it hurt?
 
SweetLou321 said:
Lol. I'm hurt not injured or ****ed up yet. I honestly write a lot of thoughts hear so I can reread them and eventually break them down into something useful. This is my log. I act very little on things I write until I think clearly about it.

Squat form has been an issue for me, for forever. I rarely give any real thought to deadlift. Get tight and go. Bench has only been an issue lately to find something comfortable but also not hard on my back. Not a crazy amount of thought goes into it either. I'll settle on a form eventually I'm happy with.
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I'm just giving you crap man; you don't need to justify sh*t to me But some of your list, if you look at it, can be solidified. For example, nothing wrong w the amount of glute power you have - powerful glutes are where it's at. The problem is you tend to GM. On a muscular level you COULD prob stand to hit more ab work to help it, but likely what you REALLY need is just more technique work. Which comes around to another of your points - getting lats tight without extending. If you can get the upper back locked in it will be much easier to drive your upper back into the bar out of the hole and stay upright.

Be patient and practice. It's ALWAYS a work in progress.

Also, do you routinely roll your IT Bands out? If I don't stay up on them all of those movements you mentioned hurt bad but pain would go away immediately after stopping. Deads were always pain free but I could barely squat til I figured out my bands were sticking hard and just needed loosened.
 
jswain34 said:
Where in your knee does it hurt?
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Tops of my knee caps where the quad connects. Hurts most when I drive my toes into the ground and flex my quads from the knees and not the hips.

If I drive my heels down there is next to no pain, if I flex my quads from the hips down, also almost no pain.
 
Hyde said:
I'm just giving you crap man; you don't need to justify sh*t to me But some of your list, if you look at it, can be solidified. For example, nothing wrong w the amount of glute power you have - powerful glutes are where it's at. The problem is you tend to GM. On a muscular level you COULD prob stand to hit more ab work to help it, but likely what you REALLY need is just more technique work. Which comes around to another of your points - getting lats tight without extending. If you can get the upper back locked in it will be much easier to drive your upper back into the bar out of the hole and stay upright.

Be patient and practice. It's ALWAYS a work in progress.

Also, do you routinely roll your IT Bands out? If I don't stay up on them all of those movements you mentioned hurt bad but pain would go away immediately after stopping. Deads were always pain free but I could barely squat til I figured out my bands were sticking hard and just needed loosened.
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You are right about the technique work. It is my main focus at the moment. I highly doubt its a muscle issue holding me back right now. And if it was I'd be shocked honestly. I have weak quads, but that just bc I never train them lol.

I never roll my it bands anymore. I use to all the time. I know chad Wesley Smith also recommended rolling them for knee pain. Good call.
 
It's the only thing that's ever been a problem for my knees. And when they're bad you'll need to roll them consistently for a bit and can then back off some til they get loud again. I've gone months in between sometimes before they get cranky.
 
SweetLou321 said:
I've never tried that. Esp since I come from a westside back ground of move fast lol
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It's an RTS thing. Probably still do move fast stuff in the same session but it's a good secondary.
 
Hyde said:
It's the only thing that's ever been a problem for my knees. And when they're bad you'll need to roll them consistently for a bit and can then back off some til they get loud again. I've gone months in between sometimes before they get cranky.
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I'll get on it. I will admit my maintance work outside the gym is not what it use to be at all.
 
herderdude said:
It's an RTS thing. Probably still do move fast stuff in the same session but it's a good secondary.
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I like it. Sounds perfect for the hypertrophy or deep off season portion of someone's yearly plan.

I'm currently 18 weeks out from the meet I had an eye on. I got the rest of this block and another one before meet prep would start to get my head out of my ass and back on track.
 
I went through a tub of Fearn SL. I don't necessarily think i noticed much but i was fairly inconsistent with dosing. Both empirical and anecdotal evidence is there so I was thinking about giving it another go soon.
 
Also share your fav hip mobility and calf mobility. I need to be more aggressive in these areas. I've been more aggressive on my pecs and feel great benching. I'm sure the same would play into my squat.
 
BW BSS for 10-15 reps a side. Takes a minute and I'm ready to rock. Duffin has it as an option in his dynamic warmup suite and it makes a huge difference getting me warm. I do 2 sets a side often during my bench warmup as that's the only lower I do for it. But it arguably helps my arch more than anything. 40 seconds.

I got nothing for calves or ankles. They have zero issues for me (that I'm aware of).
 
SweetLou321 said:
Also share your fav hip mobility and calf mobility. I need to be more aggressive in these areas. I've been more aggressive on my pecs and feel great benching. I'm sure the same would play into my squat.
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Full ROM movements (Duffin's stuff), lacrosse ball, band traction, voodoo floss
 
SweetLou321 said:
What's the dosage suppose to be?
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IIRC it was 0.6g/tbsp and the sweet spot in terms of cost/benefit is around 1.8-2.4g/day. You can go all pre which is supposed to help with pumps or any time of the day for prolonged mTOR activation. Dosages can be divided. I think some people get the ****s if they take too much together.
 
Sean1332 said:
I do the one with the leg straight in the air by myselfz

But ya, all of Kelly's are good, and easier lol Just don't do it pre-squat
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Same here. I put the bottom band around something then hold another band behind my head to stretch my hammy. More flexibility would probably cause you to need that band attached to something way back behind your head but ive got a ways to go before i need to worry about that.
 
I'm getting super sick or having insomnia 3-5 nights a week. I'm gonna probably quite all stims and caffeine. I will probably also quit alcar and anything else like that. I'm wide awake after taking an over the counter sleep aid, gaba, theanine, and ashwagohda. I tried a pre that was caffeine free for two days and slept great both nights. I also didn't take alcar. Took them both tonight and hear I lay wide awake. Have to work in 6 hrs.
 
The thing to remember about supplements is that...they're intended to be a supplement. If they're decreasing your quality of life it's worse than worthless. Take a break. If and when you want to add them back in, do it the way you'd adjust training or diet. One ingredient at a time. Start w coffee after a break. Then you can try synthetic caff. Then creatine, betaine, beta al, agmatine, etc. I'm not a fan of taking preWO and such if you haven't tried the individual ingredients solo. And when you do you need to start light. People start w 2 scoops of a kitchen sink blend, feel awful and have poor training. How does that help?

A 12oz black coffee and 5g of bulk creatine monohydrate will serve a strength athlete well for a very long time.
 
Thanks for your advice on IG Lou.
 
Still training. Not logging here for to take a break from my own thoughts.

I did make one last switch after talking to herder. I'm using the cube to finish out my off season.

Reasons.

Good amount of submax work I can manage threw on all lifts given all my issues with each.

Focuses heavily on recovery. Which I need given my hips/knees are trashed ATM.

Squat once a week, to yet again give my hips/knees a break. I can't mobilize it if they are always inflamed.

Fairly specific and I can't mess it up by changing anything.

The variations on deadlifts will help me clean up my conv pull fairly quickly.

I can use it within reason to peak based on how the off season goes. Can sub bench out for predator later when pec is back up to par.

No more changs will be made until after I finish this and test.

So far I've smashed every session. Squats sucked but they felt the best squats have felt in months. Hit 400x2x6 below depth and with speed.

Take care guys.
 
liftandswim said:
Good to hear you're doing well, man.
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Ditto this.

I like cube for those reasons you mentioned, especially since it will allow you to recover well to hopefully get those nagging injuries taken care of. It seems the cube fits well for what you need/want right now.
 
liftandswim said:
Good to hear you're doing well, man.
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Thanks. Not to mention I got a lot going on in my personal life ATM too. Betweem a long distance relationship that I make work and make sure to see her every week, working full time, training, and I've been interviewing for a job I want...I'm spent. So focusing on recovery will be good for me right now.
 
jswain34 said:
Ditto this.

I like cube for those reasons you mentioned, especially since it will allow you to recover well to hopefully get those nagging injuries taken care of. It seems the cube fits well for what you need/want right now.
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I just hope to get the inflammation down for now. Once I get a better job I'll be seeing a chiro until they are all fixed up. I just want to get back to enjoying training instead of all my joints hurting and dreading it and just trying to make it through the session.
 
SweetLou321 said:
I just hope to get the inflammation down for now. Once I get a better job I'll be seeing a chiro until they are all fixed up. I just want to get back to enjoying training instead of all my joints hurting and dreading it and just trying to make it through the session.
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Absolutely man. Makes total sense. I know the feeling from when my SI was screwed up when doing squats a few months ago. Good luck with the job interviewing. I hope you get it so you can get the hormone situation figured out with proper medical evaluation/treatment as well.
 
jswain34 said:
Absolutely man. Makes total sense. I know the feeling from when my SI was screwed up when doing squats a few months ago. Good luck with the job interviewing. I hope you get it so you can get the hormone situation figured out with proper medical evaluation/treatment as well.
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Thanks! I'm going in for the final interview soon.

Hormones actually feel dialed in. I haven't had to make any changes, and the gf is very happy lol, plus gyno is better then it has been in forever. Will do blood work soon to check.
 
Don't fcking change a thing, then! Let it be good!
 
The gyno is the best indicator that balance is struck (or e2 is too low, but there will be sides present for that as well).

Get the numbers so you have them but if you blast you are throwing that out the window
 
Hyde said:
The gyno is the best indicator that balance is struck (or e2 is too low, but there will be sides present for that as well).

Get the numbers so you have them but if you blast you are throwing that out the window
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Deff not to low.

Will probably not blast again for a very long time. If ever. I feel to good to risk messing that up. Plus I still gotta get my blood pressure under control.
 
Training highlights from the week.

Heavy bench
275x3x2 paused comp
290x2x2 paused cg
No pec pain, pulled the bar down and felt great.

Rep squat
400x2x6 comp
425x2x2 high bar
Did not pitch nearly as bad, knees and hips held up. Pulled myself with my hips and hit depth easier.

Bench assistance
Started with chest supported elbows out db rows 5x10, balance all the pressing.
Cat bench 70%x6x2, less then 1min rest between sets. Easy.
Press 135x4x10, no pain. Felt good.
Feeling good.

Explosive deadlift
Conv pull 385x6x2
3in block 415x5x2
2in deficit 355x2x6
Felt much better this week.

Doing McGill 3 for now to get some core stiffness back. Did cardio twice this week. Working on my ankles hard. Did upper back work every session. Started cutting in prep to make 198 for my next meet or a lean 220 again.
 
10/26/15-explosive bench
Warmup
Super d routine
One arm swings
Band scapular retraction

Comp bench paused
225x6x2 1min rest
Cg bench paused
245x5x2 1min rest
Spoto bench
210x3x6
Chest supported 1 arm db rows
80x10
90x4x10
Low incline Tate press/hammer curls
45x8/30x10, 3 sets
Side raises/mini band pullaparts/bb shrugs/shoulder horn
15x15/25/225x12/10x15
15x15/25/275x12/10x15
Cardio: 15min on bike
Notes: was tired today. Can already feel the drop off from dieting. Water and bloat is gone. Forgot how much of a difference that makes. Need to re dial in my leg drive. Great day overall. Moved quick.
 
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