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Sweetlou's training log

And then buy your board shorts and step on the physique stage!?
 
SweetLou321 said:
You will deff pull shirtless in your first meet tho.
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Lol I never understood that. I get that you don't have to have one per rules as there's no bar contact there, but I've been stinking and sweating all day from all the adrenaline and stimulants. Taking my shirt off isn't going to stop that; it's going to make the sweat run down into my singlet directly.
 
Hyde said:
Lol I never understood that. I get that you don't have to have one per rules as there's no bar contact there, but I've been stinking and sweating all day from all the adrenaline and stimulants. Taking my shirt off isn't going to stop that; it's going to make the sweat run down into my singlet directly.
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Its a tradition thing. All the old school guys pulled shirtless. So now people still do it just to keep up with how it use to be.
 
Thinking of adding some mast e I have laying around come meet prep time. Anyone think that will be a bad idea and really throw off my hormone balance? Doesn't aromatize and isn't 5a reduced either. Basically could I use aas that arnt changed by enzymes and be relatively OK?
 
SweetLou321 said:
Thinking of adding some mast e I have laying around come meet prep time. Anyone think that will be a bad idea and really throw off my hormone balance? Doesn't aromatize and isn't 5a reduced either. Basically could I use aas that arnt changed by enzymes and be relatively OK?
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Nobody needs to see me topless right now lol

Don't do it. Don't fix what isn't broke. When did you ever hear Jo Jordan say the secret to a huge bench was a few hundred milligrams of masteron? He didn't, because you'd have to take A LOT to get something out of it. Take a dry oral like DMZ with Msten for a month (30-45/20), or 20mg Superdrol if you can get it for 15 days prior. At least if you're gonna add a dry compound pick ones known for strength and glycogen storage. Then at least you're guaranteed gainz for your tradeoff.
 
SweetLou321 said:
Its a tradition thing. All the old school guys pulled shirtless. So now people still do it just to keep up with how it use to be.
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I'm still getting used to wearing a shirt under my singlet. I whip my shirt off as soon as I'm done with bench and don't put my straps back up until it's time to go on the platform.
 
Hyde said:
Nobody needs to see me topless right now lol

Don't do it. Don't fix what isn't broke. When did you ever hear Jo Jordan say the secret to a huge bench was a few hundred milligrams of masteron? He didn't, because you'd have to take A LOT to get something out of it. Take a dry oral like DMZ with Msten for a month (30-45/20), or 20mg Superdrol if you can get it for 15 days prior. At least if you're gonna add a dry compound pick ones known for strength and glycogen storage. Then at least you're guaranteed gainz for your tradeoff.
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You're right. I'm just greedy and like all of us want to get stronger and bigger. Its just to bad I have so many underlying issues.
 
I pulled shirtless last meet. Didnt even know it was a thing to or to not. The shirt i had on was annoying me cuz loose and was bunching up around my waist. I felt pretty free with the chest hair blowing in the breeze outside on deads too.
 
jswain34 said:
I pulled shirtless last meet. Didnt even know it was a thing to or to not. The shirt i had on was annoying me cuz loose and was bunching up around my waist. I felt pretty free with the chest hair blowing in the breeze outside on deads too.
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Watch old eddy vids. He's almost always shirtless when he pulls. Same with captin kirk.
 
There are posters of both those guys in the PL room at my gym. Both pulling shirtless. Maybe thats where i subconsciously got the idea
 
10/27/15-heavy squat
Warm up
Band hip series
Tatical frog

Comp squat
425x3x2
High bar
450x2x1
Pause squat
400x2x3
Step ups/banded ghrs
25x10/mini bandx8, 2 sets
Abs wheel paused/chins
10/5, 3 sets
Cardio: 15min on bike
1 arm hangs 2x30s each
Psoas stretch
Tactical frog

Notes: squats were real up and down. Rocked my olys warming up and felt decent but the floors at Obb sucks and my shoes were slipping while squatting. So I switched back to my flats bc I was to sketched out. Depth was hit and miss today. Knees felt better tho. Slowly adding in assistance work as I get use to everything. Nothing is near failure. Adding in cool down stretches to really take my lifts to that next level.

Side note I need to figure out how to set my thumbless grip to feel just like my thumb grip. Thumb grip sets my back perfectly but the rack is in the way.
 
Sean1332 said:
Step-ups and ab wheel? Death.
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Both these have helped my squats out a lot in the past. The step ups help me stabalize my hips and strengthen them. The abs wheel really helps with my bracing. Steps have fallen off greatly. My abs are finally coming back.
 
So my knee pain is quad tendonitis. I have reached the chronic stage I guess?

Recommended recovery is rest. Yeah OK. I get that.

Causes in a squat pattern are.
On the toes (biggest issue)
Tight hips (yeah I know)
Core weakness and crashing forward (yes)
Weak glutes (finally something I don't have)

I will continue to rest my quads as much as I can between squat sessions for now to reduce inflammation.

I am stretching my body much more now.

I will focus on bringing up my glutes a lot.

I will start getting depth calls on work sets of squats, no more guessing unless I'm alone.

I have no idea how I should warm this up lol. Input?

Bought some stickum. For my shoes. Would you guys think rocking my oly shoes would be a bad idea or stick with flats?
 
Oly shoes will push you on the toes a lot unless you're anal about sitting on your heels. Smash your quads all the way up and down and see if that throws you some slack. I run the x wife on my quads in neutral alignment, externally rotated and internally rotated and go from my hips to my kneecap and let it rest against there to really stretch the tendon. You could do something similar running a barbell through a PVC pipe.
 
herderdude said:
Oly shoes will push you on the toes a lot unless you're anal about sitting on your heels. Smash your quads all the way up and down and see if that throws you some slack. I run the x wife on my quads in neutral alignment, externally rotated and internally rotated and go from my hips to my kneecap and let it rest against there to really stretch the tendon. You could do something similar running a barbell through a PVC pipe.
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I love this idea and will got on this asap.

I will stick to flats and just continue to adjust my positioning and mobility.

Thanks man.

Just a thought. Would lacing up my flats (mark bell shoes) to many laces up and tight contribute to the tightness in my ankles?
 
I wouldn't think the lacing would effect your mobility, but it's within the realm of possibility. Figure out a way to note your dorsiflexion barefoot, it should be seventy degrees. It won't be, but each little bit You reach toward that will be a big help.
 
herderdude said:
I wouldn't think the lacing would effect your mobility, but it's within the realm of possibility. Figure out a way to note your dorsiflexion barefoot, it should be seventy degrees. It won't be, but each little bit You reach toward that will be a big help.
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Is that loaded or no?
 
Also just something I wanna ask those who have done cube. So why am I going up to 90% of my training max/max on high bar and close grip? Traditionally you would be worse at these no? So those percents could be damn near impossible for some. I can manage since I've done my fair share of both. But would another variation make more sense here? The block pulls make sense to me.

Like wouldn't
Comp squat
High box/reverse band
Pause

And
Comp bench
1-2 board or slingshot
Spoto

Make more sense for the general pop?
 
I couldn't hit 90% on either of those. Maybe with repetitive practice.

You mentioned warming up your 'depth'? Part of my warmup with my banded OLY wall squats is to also try and get my glutes as close to the wall as possible while I'm stretching my hips. I also will attach a band to a rack (high) and wrap it around my back and under my arm pits and do BW squats and just repeatedly bounce in and out of the hole warming up my glutes, hips, and legs. This tends to get me deeper, quicker.

I'm not sure if that's what you were asking, but if I jump straight into squats without those warmup a I tend to be a little higher.

A whole lot of that's what she said up there...
 
The percentages for high bar/front squat/close-grip should be from whatever 1RM those are. I think I remember Lilly mentioning that somewhere
 
That makes more sense
 
Sean1332 said:
The percentages for high bar/front squat/close-grip should be from whatever 1RM those are. I think I remember Lilly mentioning that somewhere
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Well its not in the book. And percentage generators for the book also use your comp lift 1rm. So I have been using my training max for all lifts. I also tried looking it up. It makes more sense. Like how CWS uses a separate training max for all variations.
 
SweetLou321 said:
Well its not in the book. And percentage generators for the book also use your comp lift 1rm. So I have been using my training max for all lifts. I also tried looking it up. It makes more sense. Like how CWS uses a separate training max for all variations.
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In his Cube Predator article he specifically mentioned using a percentage of the 1RM of your close-grip whenever it's prescribed. That just makes me think that maybe the other supplemental lifts were meant to be that way. 70% squat followed by 75% front squat (using FS max)....it's still going to be a good overload, even if the load drops substantially.

Or maybe he really meant for you to front squat 500lbs. In that case, get to work lol
 
Sean's bang on. Guy back home ran the Cube for well over a year and had asked Lilly about it. He's the one who introduced me to the Cube Method. He benched 500 raw in 242. Never once did I see him close-gripping 450 in the gym lol.
I actually did what you did Lou and asked him about it when I started missing my deep hi-bar squats. He was like man you're gonna bury yourself doing that - why would Lilly suggest interchanging hi-bar and fronts anyway if everything didn't use different maxes? Then I felt dumb.
But Lilly's books really were poorly explained and edited. Coming from a fan.
 
Sean1332 said:
In his Cube Predator article he specifically mentioned using a percentage of the 1RM of your close-grip whenever it's prescribed. That just makes me think that maybe the other supplemental lifts were meant to be that way. 70% squat followed by 75% front squat (using FS max)....it's still going to be a good overload, even if the load drops substantially.

Or maybe he really meant for you to front squat 500lbs. In that case, get to work lol
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Yeah when I saw that I was like hell no lol. Guess I'm going front squat only so I can run the program.
 
Hyde said:
Sean's bang on. Guy back home ran the Cube for well over a year and had asked Lilly about it. He's the one who introduced me to the Cube Method. He benched 500 raw in 242. Never once did I see him close-gripping 450 in the gym lol.
I actually did what you did Lou and asked him about it when I started missing my deep hi-bar squats. He was like man you're gonna bury yourself doing that - why would Lilly suggest interchanging hi-bar and fronts anyway if everything didn't use different maxes? Then I felt dumb.
But Lilly's books really were poorly explained and edited. Coming from a fan.
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No wonder this is all so hard then. The deadlift work is fine that way for me personally. But the squats have been brutal. All my high bar work has been PRS. Same with close grip on bench. Now I feel dumb. I also don't have maxes for 3 variants for each lift and picked this program bc I thought I didn't need to have that many working numbers.
 
SweetLou321 said:
No wonder this is all so hard then. The deadlift work is fine that way for me personally. But the squats have been brutal. All my high bar work has been PRS. Same with close grip on bench. Now I feel dumb. I also don't have maxes for 3 variants for each lift and picked this program bc I thought I didn't need to have that many working numbers.
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Don't feel dumb. The couple times I ran it, I was thinking "I'm way too weak for this" so I just did other crap lol
 
Also my mobility bros.

So when I do one arm lat work on my left side. My pec minor tightens up and gets pumped. Does not happen on my right side. I have no idea what's going on. Same when I stretch external rotation and do external rotation work.
 
I had no idea about that either. I just would work up to a weight that would allow me to work in the specified range at an rpe of 8-9. Maybe try that since you don't want to have to know a bunch of lift specific 1rms?
 
jswain34 said:
I had no idea about that either. I just would work up to a weight that would allow me to work in the specified range at an rpe of 8-9. Maybe try that since you don't want to have to know a bunch of lift specific 1rms?
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I'm not an rpe guy. It feels super heavy. Then I watch the video and it looks like I'm still warming up lol.
 
SweetLou321 said:
I'm not an rpe guy. It feels super heavy. Then I watch the video and it looks like I'm still warming up lol.
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Ha oh yeah I forgot about how you arent an rpe fan. I understand how that could be a problem
 
liftandswim said:
Just guess. You have to be able to estimate within 20-40lbs on those weird maxes. Doesn't have to be exact
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This.

Also, deadlift you ARE supposed to base it off your floor max. The blocks aren't very high and the deficit is supposed to be like a 45lb plate.
 
Just pick a number and run it. I went by feel. I used to be in the cube Facebook group and his response to all the Facebook lifting nerds was to not waste one iota of your mental energy on finding the perfect weight to use or rep scheme on any exercise in the whole program. There's absolutely no magic to a set number, get it in the ****in ballpark and bang on it with some fury.

He told me he writes programs all the time where the lifter is not allowed to use anything but plates and quarters. Can't move two plates fast enough on speed day? Plate and a quarter and go faster. Can't do three doubles with three plates? Do five triples with two plates and a quarter. My theory is there are 15+ elite totals at iron mafia (a dude's basement in nowhere, KY) because they get the technique, equipment, and drugs out of the way right off the bat and then stop thinking.
 
10/29/15-bench assistance
Warmup
One arm swings
Ohdbp/pulldowns/pushdowns/pullaparts 2 rounds
Spoto bench
275x4x4
Press
165x2x4
165x11
T-bar rows
90x12
115x4x10
Light band pushdowns/bb curls
25/55x12, 2 sets
Side raises/mini band facepulls/shoulder horn
15x15/25/10x15, 2 sets
Cardio: 15min on bike
Notes: watched the efs bench video Hyde linked. All my old bench stuff clicked from that vid. Took my time setting up. Felt perfect again. I killed 275. Felt like air. Almost blacked out on press and the bar bounced out of the rack when I put in and almost got hurt. Finally finding my upper body groove again.
 
I have to watch that vid. Glad everything is clicking. Strong work man.
 
SweetLou321 said:
Thanks man! Yeah it was a nice refresher. I spent to much time trying to bench like green when I'm more like krill at heart.
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No idea if this is a fishermans tale but guy at the gym and I were discussing hand size and he said Kyril is one of like 8 guys ever to close the #5 Captains of Crush and supposedly did a grip test against Misha and Coan or someone and beat everyone lol.

I just thought that was dope
 
So I'm trying to learn more about the si joint since I'll have to work through this and also get it fixed up soon.

So my right hip is tight bc of my si.

My end range external/internal is limited by it.

I can't figure out if wide stance (within my end range) or close stance work would be better on the si joint itself? I would think wider would be less shear force on the joint but I could be wrong. Help!
 
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