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Sweetlou's training log

12/2/15-heavy squat/cat deadlift deload
*Didn't get hurt swim
Warmup
Rehab for hips
Bss
Unilateral rdls
Rolling planks

Ssb squat
80%-330x3x4 vids up soon
Cat conv deadlift for time
70%x3x3 in 5min 30s vids up soon
Abs wheel paused/wide grip pulldowns paused
10/105x10
10/120x10, 2 sets
Notes: finished in 2hrs. Really liking this getting done faster thing lol. Squats got heavy fast lol. Depth was better as they was my main focus. Was tipping some though. Pulls were hit or miss. Just need to spend more time pulling conv honestly. Hip held up and feel good.

Got the book. Once I get to a computer I'm gonna try to get it out to everyone.
 
One of top sets of squats
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Another top set
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285 warmup
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One set of cat pulls
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Another set
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Be honest with feedback.
 
You raped that deadlift.
 
I'd say most if not all squats would pass at the local USPA I've been to. Nats based on what happened to NomZ idk. But that was also cray
 
Yeah i agree. About another 1/2" and you should be golden.
 
SweetLou321 said:
This is by far the lowest I've EVER squatted. And I still need another 1/2in for legit depth. God I've been given gifts on gifts lol
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I think you'd probably get whites in most feds with todays depth. I'm just saying another 1/2 inch and you should be really confident that you will get whites unless you get fckd like we've seen happen on occasions.

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Rep #2 from first vid. You're definitely close man.
 
jswain34 said:
I think you'd probably get whites in most feds with todays depth. I'm just saying another 1/2 inch and you should be really confident that you will get whites unless you get fckd like we've seen happen on occasions.
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I want the confidence and to know depth is never a worry. So 1/2in more is what I'm aiming for.
 
That fabric sticking up is making it harder to tell. But, that's what id say for now. You are without a doubt getting deeper than before though.
 
They looked good dude. Just to be nitpicky because you asked, I think that warmup set was most technically sound. You allowed yourself slightly more forward shin angle and I think it out your torso more upright and you sunk your torso through your hips better. I think the sets with a more vertical shin angle is limiting your ROM. Your squats get better each day, dude.

Now please nitpick my poverty bench lol
 
Sean1332 said:
They looked good dude. Just to be nitpicky because you asked, I think that warmup set was most technically sound. You allowed yourself slightly more forward shin angle and I think it out your torso more upright and you sunk your torso through your hips better. I think the sets with a more vertical shin angle is limiting your ROM. Your squats get better each day, dude.

Now please nitpick my poverty bench lol
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I see what you are saying. I will keep on eye on that next week and see if it not only helps depth but also helps the weight feel lighter lol. Thanks!

Give me a sec and I'll rip it apart.
 
Things I need to address so far.
Drive back into the bar more.
More upright with more shin forward angel.
Deeper.

Thanks guys!
 
jswain34 said:
I think you'd probably get whites in most feds with todays depth. I'm just saying another 1/2 inch and you should be really confident that you will get whites unless you get fckd like we've seen happen on occasions.

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Rep #2 from first vid. You're definitely close man.
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That's parallel in my book - hinge of hip is at or below knee line. The 1/2" is just insurance
 
SweetLou321 said:
Things I need to address so far.
Drive back into the bar more.
More upright with more shin forward angel.
Deeper.

Thanks guys!
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I wouldn't necessarily focus on creating a more forward shin angle, just increase it causes you to hinge at your knees or be too drastic. I don't know what cue to I've though other than sink your torso through your hips lol
 
Sean1332 said:
I wouldn't necessarily focus on creating a more forward shin angle, just increase it causes you to hinge at your knees or be too drastic. I don't know what cue to I've though other than sink your torso through your hips lol
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I like that cue and will use that next. I was happy to hold my brace even tho I leaned a bit. I should have an even better brace squatting the way you pointed out here tho. As my warmup had a better brace then all top sets and that's the big form difference.

Edit: I was also not ready for how much heavier it would feel pushing me forward. And I let the pay ride up higher so it rested without falling off and I could use the handles much more closely to how you explained. It was almost like I was setting the page below my traps before and now its on my traps.
 
Got 'er, thanks dude
 
My email is empty....
 
Sean1332 said:
Just briefly read it. The strength template is what I'm looking for so after this hyper block I'll probably do that. Thanks again, man
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Yeah it looks really good. Unfortunately I'm not in a place to mimic his lifting yet. So I'll stay the course till I'm healthy for now. After that I'll start his meet prep from the beginning.
 
Lol damn. Looks like we may all be following cws programs. Except Ian...he too coo
 
I got it and sent an access request.
 
Damn it that's annoying...juggercube is different than what i pulled off the interwebz like a week and a half ago. Lol.
 
And I like this one better with the second bench day.
 
Made a few tweeks based on how this week is going so far. I always trouble shoot some things I'm iffy on during my deload to smooth out the kinks.

Bench work is the same.
Squat work is the same.
Press work is the same.
All I set there with volume and all tracked.

Deadliff was edited base on preference and need.

Week 1
Cat pulls
70%x10x1

Heavy pulls
1in deficit
70-75%x5x2 with full reset
Dimel deads modified (based on conv dead max)
55-60%x2x5

Week 2
Cat pulls
Same as 1

Heavy pulls
1in deficit
75-80%x4x2 with full reset
Dimel deads modified
Same as 1

Week 3
Cat pulls
Same as 1

Heavy pulls
1in deficit
80-85%x3x2 with full reset (optional work up after first set to rpe 9 to set a new training max or stay the course and add 5-10lbs based on rpe of the block)
Dimel deads modified
Same as 1

Volume is equal to the plan before. I'll get more first reps. More set ups. Which will help my main issue conv anyways. Never been a rep guy with this variation. Dimels were added to help fill volume gap and help with wedging motor pattern issues at *******.
 
jswain34 said:
And I like this one better with the second bench day.
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Yeah, I think after a year of training if you're not benching more than once a week good luck ever progressing. I'm working slowly towards three days a week but I won't use that until I stop progressing with two (which hopefully will be a long while).
 
liftandswim said:
Yeah, I think after a year of training if you're not benching more than once a week good luck ever progressing. I'm working slowly towards three days a week but I won't use that until I stop progressing with two (which hopefully will be a long while).
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This honestly.
 
liftandswim said:
Yeah, I think after a year of training if you're not benching more than once a week good luck ever progressing. I'm working slowly towards three days a week but I won't use that until I stop progressing with two (which hopefully will be a long while).
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Agreed. As long as your shoulders/pecs/elbows can handle it there's no reason not to. I'll probably just add in OP on a separate day and call it a day.
 
I feel like itd be harder to get into position to pull conventional. I was having a hard time doing it monday and i dont even have too big of a gut or very big legs for that matter.
 
jswain34 said:
I feel like itd be harder to get into position to pull conventional. I was having a hard time doing it monday and i dont even have too big of a gut or very big legs for that matter.
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It is, esp with dead stop reps. Touch and then may be alright tho.
 
Big guy checking in. Deadlifts (conv) are difficult.
 
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