Sweetlou's training log

Might not be pure CAT. But it's good enough for 915 in wraps. I say bands, just doesn't have to be excessive. Very light band tension would speed you up and wouldn't mess with your groove.
 
Setting up a new block. Would love some input.

Day 1-heavy bench
Comp bench
1-70-75%x4x6
2-75-80%x4x5
3-80-85%x4x4 (amrap last set)
4-deload
Incline db press
4-5x6-8
Db rows
5x8-10
Dips/hammer curls/pullaparts
3-4x8-10

Day 2-heavy squat
Ssb squat
1-70-75%x4x6
2-75-80%x4x5
3-80-85%x4x4 (amrap last set)
4-deload
Unilateral bss/unilateral sldl
4-5x6-8
Abs wheel/wide grip pullaparts
4-5x8-10

Day 3-cat bench
Cat bench
1/2/3-60%+bandsx6x3 increase and progress as needed.
4-deload
Oh db press
4-5x6-8
Bb rows
5x8-10
Dips/bb curls/pullaparts
3-4x8-10

Day 4-cat squat/heavy deadlift
Cat ssb squat
1/2/3-60%+bandsx6x3, add and progress as needed.
4-deload
Comp deadlift
1-70-75%x2x6, 4in block 70-75%x2x6
2-75-80%x2x5, 4in block 75-80%x2x5
3-80-85%x2x4 (amrap second set), 4in block 80-85%x2x4
Landmines/wide grip pulldowns
4-5x8-10

Db/uni work to help with these imbalances and injuries.

Some more basic work to build on into my next block.

More pulling from the floor.

Amrap to help set training max for the next block.

Cat work bc it sucks.

Idk if I need more direct triceps work or not? Dips hit them good, but extensions are a no go due to my elbow, maybe add some extra pushdowns?
 
Yeah I'd throw pushdowns in for sure. You like to use your tris, might as well keep building them up. The extra reps with light weight should get them feeling better as well.
 
How does the total volume of this block compare to the last one? And yes for pushdowns! They're free volume if you do them light/high rep like herder said.
 
liftandswim said:
How does the total volume of this block compare to the last one? And yes for pushdowns! They're free volume if you do them light/high rep like herder said.
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I know pulls is around 2000lbs more volume the whole block. Bench and squat I'm not sure as I'm still figuring out what I can and can't do there.

I may just do another round of whatever doesn't hurt before committing to something. Those sumo pulls really jacked up my bad hip yesterday. It seems once I full open up my hips and get them through the bad side takes quite a beating. So I'm considering pulling conv until further notice. No point in continuously jamming that side up, plus it seems its also holding me back from a clean sumo groove too. Your thoughts on this? I think you are one of smarter guys here with regards to injuries since you seem to be free from the ego and pressure of competition.
 
I ask because you've programmed your squat and bench at a fairly low volume and high intensity. At least in week 3.

And yeah, I'd pull whichever way doesn't hurt. Look at Sean. He said his best sumo pulls come after weeks and weeks of conventional pulling.
 
liftandswim said:
I ask because you've programmed your squat and bench at a fairly low volume and high intensity. At least in week 3.

And yeah, I'd pull whichever way doesn't hurt. Look at Sean. He said his best sumo pulls come after weeks and weeks of conventional pulling.
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Yes it was low volume. Bc I was just riding out 5/3/1 for a block to see what I can and can't do ATM. I plan to keep better track of my volume this block. Lower the intensity also.

Conventional it is as I heal up.
 
Calling liftandswim for programming help

Based on this outline here is what my weekly volume would be as follows

1-bench
Buffalo bench
1-70-75%x4x6
2-75-80%x4x5
3-80-85%x4x4

2-squat/pull
Ssb squat
1-70-75%x3x6
2-75-80%x3x5
3-80-85%x3x4
Cat conv deadlift
1/2/3-70%x6x3

3-bench
Cat comp bench
1/2/3-70%x6x3

4-squat/deadlift
Cat ssb squat
1/2/3-70%x6x3
Conv deadlift
1-70-75%x3x6
2-75-80%x3x5
3-80-85%x3x4

Week 1
Bench-9700lbs
Squat-10800lbs
Dead-14650lbs

Week 2
Bench-8550lbs
Squat-10150lbs
Dead-13350lbs

Week 3
Bench-8300lbs
Squat-9400lbs
Dead-13000lbs

So as the intensity goes up volume comes down. You see any problems here or anything you would change off hand?
 
Looks like a good starting point. As you get healthier you should be able to tolerate more volume. Now stick to this and build off it. Be patient though.
 
liftandswim said:
Looks like a good starting point. As you get healthier you should be able to tolerate more volume. Now stick to this and build off it. Be patient though.
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I'm gonna stick to it. The numbers all reasonable even on a bad day.

Thinking of adding in oh press after cat bench.

I was gonna squat high bar on my cat day but I figure I'll let my bench keep getting healthier this block and let my conv pull form come back before I throw another variable in. I am tempted to use the cambered bar high bar tho to at least get some semi normal squatting in that won't bother my shoulder. Your thoughts? Just keep working the ssb and work on bracing and depth right?
 
SweetLou321 said:
I'm gonna stick to it. The numbers all reasonable even on a bad day.

Thinking of adding in oh press after cat bench.

I was gonna squat high bar on my cat day but I figure I'll let my bench keep getting healthier this block and let my conv pull form come back before I throw another variable in. I am tempted to use the cambered bar high bar tho to at least get some semi normal squatting in that won't bother my shoulder. Your thoughts? Just keep working the ssb and work on bracing and depth right?
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Yeah I'd ride the SSB out until you KNOW your shoulder/arm is back in working order and can tolerate training.
 
11/30/15-deload heavy bench
Warmup
One arm swings
Shoulder dislocations

Paused chain bench (40lbs chain)
80%-235+40x3x4
Incline db press paused
70x3x8 volume PR, first on this lift in years lol
Db rows
100x4x8
Dips paused/hammer curls/mini band standing on band pullaparts/light band pushdowns
Bwx10/30x10/25/25, 2 sets
Only pullaparts/pushdowns (free volume)
2 sets of 25 each
Rehab: one arm hangs and stretches for bad hip, 3 rounds.
Notes: finished in 2hrs. I'm gonna keep pushing to not take forever to lift lol. Buffalo bar is almost always being used on squats at obb so chain bench it is next block. I hate either one anyways. Used same set up for scapula on incline that I did on bench. Full pec activation and it was easy? I'll take it. Same thing translated to finally using some weight on rows too. Keeping dips at be for now and using them and pushdowns for low stress volume. Feel good.
 
What're the dislocations you do?
 
Saved. Thanks.
 
liftandswim said:
Before I read your workouts I always scroll down to the notes hoping you didn't fuk your **** up. Lol.

Nice session!
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Am I really on the edge of my injuries ? Lol. I'll preface all log posts with "no further injuries" lol

And thanks! I'm sticking with this. Let's see where some sub max work and gradually increasing volume gets me.
 
So my bad hip isn't a bad hip. Its a tight and bound up periformis. I've been stretching it 2-3 times a day. I didn't think I had knots rolling over a PVC pipe. Used a lacrosse ball last night and today. So many knots. I'm feeling like a new man tho. Sumo may still be in the cards down the road. For now, conv it is as my hips still can't take the beating which locks up my squat.
 
SweetLou321 said:
So my bad hip isn't a bad hip. Its a tight and bound up periformis. I've been stretching it 2-3 times a day. I didn't think I had knots rolling over a PVC pipe. Used a lacrosse ball last night and today. So many knots. I'm feeling like a new man tho. Sumo may still be in the cards down the road. For now, conv it is as my hips still can't take the beating which locks up my squat.
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Yup. You need a lax ball to get in the deep hip musculature. The lax ball lights my piriformis up too. I dont know how you're doing it but it helps to get in there deeper if you cross the leg you're working on over your other leg so that your working leg ankle rests on your other knee.
 
liftandswim said:
Got a squat vid for you to critique today. An easy 455x1. I'll post it up in a bit. I didn't lock down my lats hard enough, but that's really all I see
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Just got the YouTube not. Will check now.

Watched 4-5 times. Depth is good. Last could have been a touch tighter you are right. Either you are lean or you need to brace better. Idk how wide your waist is though.
 
jswain34 said:
Yup. You need a lax ball to get in the deep hip musculature. The lax ball lights my piriformis up too. I dont know how you're doing it but it helps to get in there deeper if you cross the leg you're working on over your other leg so that your working leg ankle rests on your other knee.
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That reads weird in my head but I'm positive I did exactly what you said here.
 
SweetLou321 said:
That reads weird in my head but I'm positive I did exactly what you said here.
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Lol yeah i was having a tough time describing it. But cool. I'm gonna go in tonight for some prehab/rehab stuff tonight as well. Glad you brought this up to remind me to do it.
 
SweetLou321 said:
Just got the YouTube not. Will check now.

Watched 4-5 times. Depth is good. Last could have been a touch tighter you are right. Either you are lean or you need to brace better. Idk how wide your waist is though.
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The lean is normal. The camera is at an odd angle too. I do need to brace better though. I still need to get more comfortable with this bar/rack. And my waist is 32 inches or so. Size small belt. I have a barrel chest too, so profile view squatting always looks interesting.
 
liftandswim said:
The lean is normal. The camera is at an odd angle too. I do need to brace better though. I still need to get more comfortable with this bar/rack. And my waist is 32 inches or so. Size small belt. I have a barrel chest too, so profile view squatting always looks interesting.
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No your lean in the squat it normal. I was only talking about your waist circumference. You are built like a bber for sure. In that case lock the lats in and all looks good to me. I'll watch a. Few more times tho.

Edit. Looks good. Make sure to drive your upper back into the bar on the way up. It looks good here but with the lats and that I could see you tipping a touch on a max effort attempt. I'm sure the awkwardness of this rack plays the biggest part here as you were always smooth on this prior.
 
jswain34 said:
Lol yeah i was having a tough time describing it. But cool. I'm gonna go in tonight for some prehab/rehab stuff tonight as well. Glad you brought this up to remind me to do it.
Click to expand...

Just do what needs to be done and nothing more. That's where I'm slowly getting.
 
SweetLou321 said:
No your lean in the squat it normal. I was only talking about your waist circumference. You are built like a bber for sure. In that case lock the lats in and all looks good to me. I'll watch a. Few more times tho.

Edit. Looks good. Make sure to drive your upper back into the bar on the way up. It looks good here but with the lats and that I could see you tipping a touch on a max effort attempt. I'm sure the awkwardness of this rack plays the biggest part here as you were always smooth on this prior.
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Yeah, I hear ya on the upper back. That's where I always lose it first. And this damn rack! I can't even figure out what I don't like about it other than the pin height. Just feels off. When I do test I'll be making the 45 minute trip to the YMCA where my family sill has a membership. Same for deadlifts with these hexagonal plates.
 
liftandswim said:
Yeah, I hear ya on the upper back. That's where I always lose it first. And this damn rack! I can't even figure out what I don't like about it other than the pin height. Just feels off. When I do test I'll be making the 45 minute trip to the YMCA where my family sill has a membership. Same for deadlifts with these hexagonal plates.
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Height can make all the difference in set up and back tightness. If you ever use a mono you will find our quick.
 
Favorite bench variations? Go.

Trying pick something other then comp bench ATM.

I like buffalo bar but its almost never available at Obb.

I like close grip so I may just pick that. Pro, less weight and I'm not good at it. Con, not as specific.

I like chains but idk how logical they are to use for a whole block? Pro, comp form. Con, lighter at bottom where I'm weakest and most are weakest raw.

If you think I should just comp bench then let's here that too.

I will be doing a basic strength block for this lift. I see pros and con's to each.
 
I don't have alternative bars and am not permitted chains. My only other go-to is banded bench on 5's and 3's week.
 
RegisterJr said:
I don't have alternative bars and am not permitted chains. My only other go-to is banded bench on 5's and 3's week.
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If I progress the way I am bands will be added before more weight on my cat bench before straight weight. This will I increase volume while avoiding the heavy stuff even longer.
 
I have a clear progression goal I plan to follow here is how I have it planned in my head. Let me know what you think please.

Block 1
Main lifts
Bench
Cg bench
Press
Ssb squat
Cambered bar squat
Conv deadlift
Deficit conv deadlift

1-heavy bench
Cg bench 70-85% 4-6 reps, amrap last week to reset training max

2-heavy squat/cat deadlift
Ssb squat 70-85% 4-6 reps, amrap last week to reset training max
Cat deadlift 70%x6x3 for time until all goals are met.

3-cat bench
Cat bench 70%x6x3 for time until all goals are met.
Press 70-85% 4-6 reps, amrap last week to reset training max

4-cat squat/heavy deadlift
Cat high bar cambered bar squat 70%x6x3 until all goals are met
Deficit conv deadlift 70-85% 4-6 reps, amrap last week to reset training max

The variations will remain in a progressive manner until the cat goals are met for a lift. In which case I'll add bands to said cat lift. Once the goals are met again. I'll begin to peak the main lifts and put the variations in a maintenance mode or even make them a main lift cat day, undecided. But I'll then peak my main lifts for a 3 or 5 rm to reset the max. Then start over. I stole this directly from Sam Byrd. Let me know what you guys think?

I'll be taking videos of cat lifts and being honest about my goals with them before moving up.

I will be honest with squat depth on move up once all reps are to depth. This goes for bracing also.

Cambered bar will be progressed to high bar as my shoulder heals then eventually low bar again. Ssb to cambered bar, then high bar, ect.
 
SweetLou321 said:
I have a clear progression goal I plan to follow here is how I have it planned in my head. Let me know what you think please.

Block 1
Main lifts
Bench
Cg bench
Press
Ssb squat
Cambered bar squat
Conv deadlift
Deficit conv deadlift

1-heavy bench
Cg bench 70-85% 4-6 reps, amrap last week to reset training max

2-heavy squat/cat deadlift
Ssb squat 70-85% 4-6 reps, amrap last week to reset training max
Cat deadlift 70%x6x3 for time until all goals are met.

3-cat bench
Cat bench 70%x6x3 for time until all goals are met.
Press 70-85% 4-6 reps, amrap last week to reset training max

4-cat squat/heavy deadlift
Cat high bar cambered bar squat 70%x6x3 until all goals are met
Deficit conv deadlift 70-85% 4-6 reps, amrap last week to reset training max

The variations will remain in a progressive manner until the cat goals are met for a lift. In which case I'll add bands to said cat lift. Once the goals are met again. I'll begin to peak the main lifts and put the variations in a maintenance mode or even make them a main lift cat day, undecided. But I'll then peak my main lifts for a 3 or 5 rm to reset the max. Then start over. I stole this directly from Sam Byrd. Let me know what you guys think?

I'll be taking videos of cat lifts and being honest about my goals with them before moving up.

I will be honest with squat depth on move up once all reps are to depth. This goes for bracing also.

Cambered bar will be progressed to high bar as my shoulder heals then eventually low bar again. Ssb to cambered bar, then high bar, ect.
Click to expand...

This is of course assuming none if chads templates can work with my current schedule and limitations. I think I can ride this out and add volume over time pretty well tho. A modified strength block. After testing I'd go into a dedicated hypertrophy block ect.
 
Mind the fact that as you ramp the main lifts, while it will increase CAT performance you'll be accumulating fatigue and if that's not properly managed the CAT work will likely begin to suffer and regress. If you have 2 bad weeks of CAT work in a row you're likely going too hard on the primary days too fast.

Looks good to me; very similar setup to how I've been laying things out last few weeks.

Floorpess is a fun bench variant, and I find the actual height off my chest is maybe a fat 1-board. So not a huge difference, and would pair perfectly with CGBP to pick up the ROM slack.
 
Hyde said:
Mind the fact that as you ramp the main lifts, while it will increase CAT performance you'll be accumulating fatigue and if that's not properly managed the CAT work will likely begin to suffer and regress. If you have 2 bad weeks of CAT work in a row you're likely going too hard on the primary days too fast.

Looks good to me; very similar setup to how I've been laying things out last few weeks.

Floorpess is a fun bench variant, and I find the actual height off my chest is maybe a fat 1-board. So not a huge difference, and would pair perfectly with CGBP to pick up the ROM slack.
Click to expand...

Thanks man. I will be tracking volume and adjust as I move the cat work up. So one would go up as the other comes down some to compensate for a short peak and test. Idk its kinda in the air and I'll just have to take it as it comes kinda thing.

It would be either or. FP or cg. I think I'm gonna pick cg.
 
Okay. Let's have some fun. Close grip is awesome. Depending on where exactly you grip, you can intensify the pec involvement or nearly negate it. I love CG two board for 6-8 reps as a second. Like, LOVE.

For chain, if you use a tiny amount of chain, it ups your force production (albeit not as much as if you use a moderate amount), but it also lets you use more bar weight. I have no problem with benching with 40# chain straight through. I think it's great. And I have had lifters (205-295 bench) bench against 20# of chain. I don't see anything wrong with it, or that it's a big deal one way or the other. I'd do 20# for myself with no qualms. I would barely feel it, but there would be slight benefits. Basically, get your comp move in, then feel free to get some variety going.

Comp with chains, CG straight up, CG against chain, CG one board against chain, it all plays. There's a chance that you'll absolutely blow at one. That would be my pick. I like to put a board on my CG just because a guy that knows how to load his lats can create an excessive springboard taking CG all the way to chest. Cutting the ROM down with a one board, it's still longer than comp bench, so more tut, but it's actually harder to get going vs taking it to your chest.
 
You've been shammed by cws
 
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