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Sweetlou's training log

Like swim said, it's an improvement dude. I'm wondering if a slightly narrower stance might work better with that bad?

Happy tgiving bud
 
Happy Thanksgiving Lou.
 
Sean1332 said:
Like swim said, it's an improvement dude. I'm wondering if a slightly narrower stance might work better with that bad?

Happy tgiving bud
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I'll rock the only shoes and bring it a touch in. I just don't like that bar. At least low bar anyways. To fat to really sit on my shelf. High bar would have been a-ok.
 
liftandswim said:
Quads have more slow twitch fibers. If you're a trained individual it's hard to make them sore. Hamstrings are another story. That's why it's easier to pull a hammy too. I'll comment in a second. Gonna do some LISS
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Makes sense. So do more work like sled pulls too?
 
liftandswim said:
Squats are a tad high. Likely due to the bar bending you over more than a straight bar would. I like the torso rigidity though. Like you said it's not perfect but it seems improved even with that wonky bar.
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They look that way but the guy checking is the most legit person I know on depth. So I'll trust his judgment. He called me all whites at my meet even. Could be the angle of the vid. BUT I'm aiming for the depth of my last ssb vid 24/7. So deeper squats a coming.

Edit. Thanks for the feedback, getting better at bracing.
 
SweetLou321 said:
They look that way but the guy checking is the most legit person I know on depth. So I'll trust his judgment. He called me all whites at my meet even. Could be the angle of the vid. BUT I'm aiming for the depth of my last ssb vid 24/7. So deeper squats a coming.

Edit. Thanks for the feedback, getting better at bracing.
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Yeah, angles are a bîtch. No doubt
 
Could be the angle but it looks high. Although what fed we're measuring for matters, honestly.

Man that camber has you PITCHED forward, idk how you handled that bar w that much weight. My back would have been lit up like a Christmas tree!
 
Hyde said:
Could be the angle but it looks high. Although what fed we're measuring for matters, honestly.

Man that camber has you PITCHED forward, idk how you handled that bar w that much weight. My back would have been lit up like a Christmas tree!
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Rps/uspa.

I had no back pain for pumped. Hamstrings were light up tho. I help my brace pretty well so my low back was taken care of. And I held my glutes tension too.
 
11/27/15-upper
Warmup
Various pullaparts/ohsdbp
Swings

Cat bench for time with comp bar
70ish%-225x6x3 in 15min. Easy as hell. Bench form was perfect. No trouble cardio wise to get this done. Took my time.
Seated oh db press
60x8
70x3x6
Bb rows
135x3x10
155x2x10
Dips/bb curls/unilateral mini band facepulls
Bwx12/55x12/15
Mini bandx10/65x10/15, 2 sets
Rehab: one arm swings/ext rot/swings/shoulder dislocations
Notes: bench is coming back full swing. Fuark. Oh db presses suck. Getting a little better at bb rows. Dips are feeling great, even added a band to light the Tris up. Doesn't bother any of my issues plus extra bottom end/pec work.

5th set
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Bench looked good man. Glad the shoulder is feeling better. Keep up on the rehab stuff.

Edit: and I've been thinking about the book. But i dont think I'm gonna do it. I am a ****ty programmer so the thing that interests me the most is the templates of programs he mentioned it may include.
 
jswain34 said:
Bench looked good man. Glad the shoulder is feeling better. Keep up on the rehab stuff.

Edit: and I've been thinking about the book. But i dont think I'm gonna do it. I am a ****ty programmer so the thing that interests me the most is the templates of programs he mentioned it may include.
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Thanks bud.

But for 27$ I may grab it and spread the love.
 
Ah, didn't realize thats all it was costing. I'd be happy to throw in some $ too if you wanted
 
oh alright . I'll get in on the rotation at some point. When Duffin comes out with one and talks about his favorite whiskeys to drink as his preworkout before deads.
 
You know Lou I think that Duffalo bar was partially what was causing your elbows to be further out/flared looking to me last week - at least now on the straight bar, they look more tucked for sure. I think it might just be the difference in bars/leverages. Thoughts?

And I'd take a 2lb weight drop for good sleep any day - I told you how awesome my recovery has been since being unemployed and sleeping like a boss. It matters.
 
Hyde said:
You know Lou I think that Duffalo bar was partially what was causing your elbows to be further out/flared looking to me last week - at least now on the straight bar, they look more tucked for sure. I think it might just be the difference in bars/leverages. Thoughts?

And I'd take a 2lb weight drop for good sleep any day - I told you how awesome my recovery has been since being unemployed and sleeping like a boss. It matters.
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I think you are right. But I was actively tucking more yesterday so there is that.

Yeah sleep is important no doubt. I love my sleep.
 
So I have cat squats on deck today. But I already hit my long term cat squat goal last week with ease. How to progress from here?
 
11/29/15-lower
warmup
One arm swings
Bss
Unilateral rdls
Banded abduction

Cat ssb squat for time
70%-285x6x3 in 10min 30sec. Cut 4min 30s off this. Pr...kinda.
Sumo deadlift 5/3/1
Work up
Hook grip-95%-535x2 hook grip pr lol
4in blocks
Straps-505x2x5
Straps-545x5
Beat last weeks volume by 1300lbs.
Left leg only sldl
20x2x15
30x3x15
Side planks/wide grip pulledowns paused
30s per side/105x10, 3 sets
Notes: hip was bothering me after pulls. Hence the left leg only stuff, helps it for some reason? Have some vids to link up. Squats felt great and even the reps I cut high were to depth. Just decided to push the clock this week and figure out a new plan after I deload. Im going to lower my deadlift training max. I need to smooth out my wedge and hip extension patterns and build my thumbs back up. Was wedging much better on squats and made a huge difference.
 
One cat squat
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Another set
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495 warm up pull
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535x2
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Rip it apart. Don't hold back. Complete honesty please.
 
SweetLou321 said:
I saw that first rep of the second video. I think the rest were deeper or all high?
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The last rep in the second video was the closest, but in my honest opinion it would still be red lighted in a federation that calls depth by its literal definition.

I wouldn't stress though. I'm knit picking like you asked.
 
liftandswim said:
The last rep in the second video was the closest, but in my honest opinion it would still be red lighted in a federation that calls depth by its literal definition.

I wouldn't stress though. I'm knit picking like you asked.
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Now I've talked apf judges. Been called white lights at apf and rps. Even my buddy who called my last meet depth said it was good as I had him watch. So I'm very confused. What is the literally definition then?
 
From what I've seen online, the only federations that hold squat depth to a high standard are the USPA and the USAPL/IPF. That's not to say there aren't some other great federations out there! They just let you squat high and get away with it. Lol.

This is all coming from someone who will probably never compete. So take everything I say with a grain of salt.
 
liftandswim said:
From what I've seen online, the only federations that hold squat depth to a high standard are the USPA and the USAPL/IPF. That's not to say there aren't some other great federations out there! They just let you squat high and get away with it. Lol.

This is all coming from someone who will probably never compete. So take everything I say with a grain of salt.
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Well uspa is my next fed I'll be competing in. So I gotta get up to par if I wanna not bomb out lol.

Your opinion matters. You have one of the cleanest squats I've ever seen.

Side note. I hate hook grip and miss my mixed grip already lol.
 
Also the leg curl was almost impossible in the oly shoes with my brace intact. Not sure if I'll be able to use that in the future. I'll try again tho.
 
Throw on some chalk or piece of tape where your hip crease is to see it better. You're close IMO. You're barely there or barely at it I think.
 
So Sam bryd says he does a basic progression of weights when he does cat.

60%x5x5
70%x5x4
80%x5x3
Deload
Test 5rm and start over.

Seeing as I'm moving 70% very well. Of a training max, which he uses. He said he adds bands instead of straight weight most of the time. Avoids the heavy weights as long as he can. Should I try adding bands or chains? Seems pretty not cat style to me.

Trying to figure out a good way to progress this.
 
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