Sweetlou's training log

That's easy. Deficits. They actually help, and pauses just force me to use no weight while simultaneously aggravating my back typically.

I've done entire training cycles where all pulling was from atop a 45 plate except comp day. And that worked f*cking awesome actually.

I've always heard Dimmels explained as light partial RDLs against bands for 15-20 reps, focusing on glute contraction. Duffin said he has most athletes use 135-185 against monsters or light bands. Never heard of them for sets of 5?

Appreciate the ebook broski! Should be a great read
 
Hyde said:
That's easy. Deficits. They actually help, and pauses just force me to use no weight while simultaneously aggravating my back typically.

I've done entire training cycles where all pulling was from atop a 45 plate except comp day. And that worked f*cking awesome actually.

I've always heard Dimmels explained as light partial RDLs against bands for 15-20 reps, focusing on glute contraction. Duffin said he has most athletes use 135-185 against monsters or light bands. Never heard of them for sets of 5?

Appreciate the ebook broski! Should be a great read
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Deficits it is!

We will see how it goes this weekend. Its modified. I was gonna try it to build some extra volume and smooth my wedge pattern. I believe Scott yard did something similar in the past I read. He maxed it tho for 2-3 reps.
 
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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Yeah it's all about creating the exact right amount of room lol. I stand a full 3 inches from the bar and put my shins on the Very edge of the slick part to give me room. Squatting, anything inside of shoulder width I won't hit depth.

I'd give you that squat, Lou. Just broke parallel. I had a meet with some by the book squat judging and that's where I needed to be. If you can gain that half inch,awesome. If not, you need to be able to hit every single rep to that depth. Again, that's for uspa. You're an inch too deep in RPS/SPF. Being more upright will help.
 
herderdude said:
Yeah it's all about creating the exact right amount of room lol. I stand a full 3 inches from the bar and put my shins on the Very edge of the slick part to give me room. Squatting, anything inside of shoulder width I won't hit depth.

I'd give you that squat, Lou. Just broke parallel. I had a meet with some by the book squat judging and that's where I needed to be. If you can gain that half inch,awesome. If not, you need to be able to hit every single rep to that depth. Again, that's for uspa. You're an inch too deep in RPS/SPF. Being more upright will help.
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Thanks herder. I will work on going a touch lower and staying more upright. Appreciate the feedback.
 
12/3/15-cat bench/heavy press deload
*no injury swim
Warmup
Hip rehab drills
One arm swings with bench belt to cue brace
Banded shoulder dislocations with bench belt to cue bracing
Rolling planks

Cat bench (cg to see if its gonna work)
40-50%-135x3x3
Press
55%-110x4x4
Bb rows
135x3x10
Left side only t-bar to cue that side up
25x2x10
Dips/bb curls/unilateral mini band facepulls/unilateral mini band pushdowns
Bwx8/45x10/25/25 2 sets
Facepulls/pushdowns
25/25
Rehab: seated ext rot and one arm hangs 3 rounds each
Notes: 1:15min long. Gotta go faster. Cg will work great, left elbow is a touch achy tho, will keep an eye on it and adjust if needed on assistance work. Been wearing my bench belt most of my upper body session, no real support but something cue me on bracing the whole time. Making a big difference, look like a tool tho. Left side doesn't lock in like my right on bb rows for some reason. Gonna keep working it and cueing it up to speed.
 
I was pulling my hair out for months trying to get a bench setup that I felt worked for me. One day I tried Scott Yard's and haven't looked back since. My bench has been progressing ever since. It has its flaws but it works well for me.
 
Hyde said:
I was pulling my hair out for months trying to get a bench setup that I felt worked for me. One day I tried Scott Yard's and haven't looked back since. My bench has been progressing ever since. It has its flaws but it works well for me.
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I just went back to slowly tweaking what I use to do. Its really coming along. Bracing is and not over arching is the best thing for me now. I arch about 50% of what I'm capable of now.
 
SweetLou321 said:
I just went back to slowly tweaking what I use to do. Its really coming along. Bracing is and not over arching is the best thing for me now. I arch about 50% of what I'm capable of now.
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With Yards method he sets the traps and grip first, takes air and tightens, and then drops his feet down last to set the heels and glutes. Honestly this is guaranteed to provide an inferior arch vs setting the feet first and pushing off the bench but I like it and it's working for now lol

Plus it seems to keep my butt on the bench when I drive to meet the bar. That was my big prob before.
 
SweetLou321 said:
Never touching losartan again. The insomnia on this stuff is unreal. In over it. I'd rather have stupid high blood pressure and be able to sleep. That is how much I hate insomnia. I'll take anything over it.
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Ahh man sorry to hear, I've never heard of this side before! I know a lot of people who take it too. You sure that's what was causing insomnia? It shouldn't be doing anything stimulating to your body. In fact it can lower aldosterone I believe, which is why I took it at night. Aldosterone works with cortisol.
 
Gutterpump said:
Ahh man sorry to hear, I've never heard of this side before! I know a lot of people who take it too. You sure that's what was causing insomnia? It shouldn't be doing anything stimulating to your body. In fact it can lower aldosterone I believe, which is why I took it at night. Aldosterone works with cortisol.
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I have no idea what was causing the insomnia honestly. It turns out it isn't the lorastan. I've been taking 25mg in the am and my bp/hr feels great. Last checked was 132/77. Far cry from 150/90. I'll up it after my next check up to see if I can lower it a touch more.

Could high estrogen or a high estrogen in relation to test cause it? I start arimidex again to get some nip pain and bloat under control. And the first day using the arimidex I slept like a baby and have ever since. I notice when I stop my ai my sleep get worse. Or it is around that time it seems.
 
Gutterpump said:
Yes high estrogen can definitely cause anxiety. Are you also on TRT? I can't remember. Might need to keep up the AI.
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Yes I'm on trt. Well self done now that I don't have insurance until march next year.

I keep up with blood work. Estrogen always comes back high, but sometimes test is high too when the batch if over dosed. So I always assumed high e with high t was ok, its the ratio that matters. I guess mine was to far in the negative direction?

I will say libido/sex life is better on no ai it seems, maybe its just arimidex tho but I can't see how that matters.
 
Hrm yeah not sure. I've cut my AI use down to only 12.5mg exemestane on day of shot (twice a week). I definitely prefer exemestane over Adex, and it's friendlier on lipids. I'm also only taking 100mg test per week now though. Less E2 issues this way.
 
Gutterpump said:
Hrm yeah not sure. I've cut my AI use down to only 12.5mg exemestane on day of shot (twice a week). I definitely prefer exemestane over Adex, and it's friendlier on lipids. I'm also only taking 100mg test per week now though. Less E2 issues this way.
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What does that dose keep your test/e2 at?

I have aromasin but idk how legit it is honestly. I know the adex is g2g. Why do you prefer aromasin other then lipid effects?

Thanks for the help BTW.
 
Dieting is going no where. 221. I'm losing nothing as my cals slowly come down. I'm actually eating less cals now then I ate when I got down to 214. Peak bulking cals were 4900 too. Pretty sad.
 
If your anything like me you'll hold on to the weight then one night it will drop drastically then hold for a while then drop again
 
Just saw one of my two chiros. The guy who did art on my shoulder. He worked on my hip today. Feel much better now. He pointed out my dysfunction from side to side on my hips and shoulders. Said that if I have strength imbalances now may be a good time to work on them while he helps get my injuries up to speed. I agree. So!

I looked around and saw Pete rubbish used the bss to help correct the hip imbalances that were created by his labruim tear. So I'm considering subbing some of my squat work out for some dedicated below parallel with a ssb or cambered bar on the bss to help even this up. Thoughts?

Other things I may sub out based on this.

Two arm pulldowns for single arm pulldowns.

Press for standing one arm or two arm db press.

Dips for tricep style db press

Still gonna do db rows of course. Should I give up on the bb rows for now for a second db row or unilateral row variant? Hips sit funny when I do it and I have a tough time using my left side and getting even.

I'm determined to make a 100% come back. As you can see I have no problem doing what it takes to 6-12months from now be pain free and smashing PRS.
 
SweetLou321 said:
What does that dose keep your test/e2 at?

I have aromasin but idk how legit it is honestly. I know the adex is g2g. Why do you prefer aromasin other then lipid effects?

Thanks for the help BTW.
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Just for the lipid benefits, since it's something I'm taking longterm. It's also my choice AI on cycle because it's a suicidal inhibitor of aromatase, no rebounding.

Honestly not sure where 100mg is putting me, likely in the 6-700's, which a lot of people find to be the most sustainable. I need to get a new hormonal panel done.

Btw, were you saying that a labrum tear can cause hip imbalances? Are you talking about a SLAP tear in the shoulder? Do you know how it translates down to the hips? I've had one SLAP repair and also a minor tear in opposite side. I also feel like I have a hip imbalance. One side has been far tighter than the other, so much so that I was thinking of getting an MRI on my hip socket.
 
Gutterpump said:
Just for the lipid benefits, since it's something I'm taking longterm. It's also my choice AI on cycle because it's a suicidal inhibitor of aromatase, no rebounding.

Honestly not sure where 100mg is putting me, likely in the 6-700's, which a lot of people find to be the most sustainable. I need to get a new hormonal panel done.

Btw, were you saying that a labrum tear can cause hip imbalances? Are you talking about a SLAP tear in the shoulder? Do you know how it translates down to the hips? I've had one SLAP repair and also a minor tear in opposite side. I also feel like I have a hip imbalance. One side has been far tighter than the other, so much so that I was thinking of getting an MRI on my hip socket.
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Ok cool. I'll have to use the this as in I have and get blood work to see how good it is then. I like the lipid friendly effects.

I agree that is most sustainable. Just curious. I'm on 100mg ugl right now.

Rubis had a labrum tear in his hip not shoulder. I'm sure it could cause a downstream effect. However you issue sounds the same as mine. I'd go to a good chiro, have them check to see if your hips are even and leg length. Then see someone for art that can really open that socket up after its been put in the right place, if it needs to be.
 
If your estro is high you're not gonna lose weight at all man. Could be a sign. Most people need AIs in conjunction with exogenous hormones.
 
Exem is ideal like GP said in that it's suicidal - perfect for sporadic dosing. Also it's cheap and not usually faked. I can't remember why but it also tends to promote endogenous production better than the others off cycle.
 
Few more tweaks.

80%x1 before cat work for pap effect.

Press removed for standing oh db press or 1 arm press.

Bb rows removed, idk the variant I'll replace with yet

Dips removed, another plan for triceps soon enough. Playing with a few small ideas that will also not effect my elbow.

Heavy squat day will be changed to.
Top sub max set

Ssb squat/ssb bss
1-70-75%x6/3x6-8
2-75-80%x5/3x6-8
3-80-85%x4 (amrap)/3x6-8
4-75-80%x3/2x6-8 (70%) deload

Thoughts on changes to help fix my imbalances.
 
I thought you had dips in there to address your imbalance?
 
jswain34 said:
I thought you had dips in there to address your imbalance?
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He got so jacked he bent the bars and had to drop them.

But I suppose any db extension that doesn't bug elbows would work there. Rolling db ext, Tate presses maybe, db skullcrushers
 
Btw I always liked the sub max single for PAP pre CAT. That's how Carter recommended it and I think he said he pulled it from Byrd (can't recall). But it always makes everything move faster and tighter
 
Hyde said:
Btw I always liked the sub max single for PAP pre CAT. That's how Carter recommended it and I think he said he pulled it from Byrd (can't recall). But it always makes everything move faster and tighter
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It came right from josh Bryant for me. I think carter got it from him
 
I like these, too. I usually do them one arm and alternate this motion with going across chest. Stabilizing the KB hits all kinds of the triceps.

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RegisterJr said:
I like these, too. I usually do them one arm and alternate this motion with going across chest. Stabilizing the KB hits all kinds of the triceps.

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I really like this but I'd have to see if they are ok. Its like a JM press and sadly those hurt too.
 
liftandswim said:
Might have to stick to pushdowns then. All the pressing you're doing hits the tris anyway
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I agree. I'm not to worried. I just don't see a point in training through any pain this far from a meet. As you put in jswains log.

I'll just do what doesn't hurt and eventually I'll be able to do what did hurt again.
 
12/5/15-cat squat/heavy deadlift deload
Warmup
Tatical frog
Hip rehab stretches
Sleeper stretch
Bss
Unilateral sldl
Unilateral hip thrusts
Rolling planks
One arm swings

High bar cat squat
50%-225x3x3 have vids
1in deficit pulls
55%-275x3x2 have vids
Dimel deads modified
40%-225x2x5
Timed side planks/light band high rows
30s each side/20 paused reps, 2 sets
Left leg hip thrusts
2x10
Notes: trained at the gfs gym. Workout took about an hr. Easy day. Was gonna use the cambered bar but decided to do a couple warm ups with the straight high bar just to test. Felt great so I stuck with it. No shoulder pain at all. Smoothed out my ******* on pulls some. Feeling good and healthier for sure.
 
One set of squats
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Another set
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One deadlift set
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Depth was ehh, can't tell much on the vids. Positioning was much improved. Sinking through hips cue helped a ton. One step forward.

Deadlift also looked and felt smoother. Happy with the form progress so far.
 
And I'd be weary of jumping into the straight bar because one day feels good. Just would hate to see you have another set back
 
Rolling tri is the worst to me. You'll need to use sleeves and liniment every upper body day, Lou. And stick to bodybuilder triceps exercises instead of powerlifter stuff. They'll get better eventually. Also modify your form to not aggravate the elbow. It won't be as effective as the elbow crushing form, but at least you'll be able to do them.
 
herderdude said:
Rolling tri is the worst to me. You'll need to use sleeves and liniment every upper body day, Lou. And stick to bodybuilder triceps exercises instead of powerlifter stuff. They'll get better eventually. Also modify your form to not aggravate the elbow. It won't be as effective as the elbow crushing form, but at least you'll be able to do them.
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How do I modify? The icy hot/sleeve combo has done wonders for my knees in and out of the gym. I'll start it up on my elbow too.

What bber lifts would you recommend sensei?
 
liftandswim said:
And I'd be weary of jumping into the straight bar because one day feels good. Just would hate to see you have another set back
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Today was light test kinda day. I may add in some straight bar work soon. Like small pyramid up of just the bar, 95 ect over the course of months pre main squat. Low % that won't effect recovery and go from there. I'm in no rush ATM. Trust me when I say I hear you.

Cambered bar and ssb are still in the works.

How was depth and positioning?
 
liftandswim said:
Kinda relevant.

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Great read. I really appriciate it!

I agree with his points. If my imbalances didn't cause me pain I would not worry about them like I never did before.

I really like his core imbalance part and I'm gonna look up some of those asap. As when I shift to use my left side more or evenly my pain disappears on the right. Worth a shot?
I may not need to load bss in training, thoughts? I notice almost no pain when I warm my left side up a touch more before doing the bilateral moves and rolling planks. When I plank on my right side it really aggravates my poor hip. Could be something there.

In the end I am a touch lost but I'm determined to make a come back.
 
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