Sweetlou's training log

Upper back/mid back are very sore today. I haven't had this from pulls in forever. I'm gonna guess I need some more work in that area. I mean Leeman does super heavy low rows, bb rows, and 900-1000lbs shrugs to build up his pulls. Seems most big pullers also have crazy strong backs from top to bottom.
 
SweetLou321 said:
Upper back/mid back are very sore today. I haven't had this from pulls in forever. I'm gonna guess I need some more work in that area. I mean Leeman does super heavy low rows, bb rows, and 900-1000lbs shrugs to build up his pulls. Seems most big pullers also have crazy strong backs from top to bottom.
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A lot of heavy pulling will build up your upper/mid back too. Accessory work doesn't hurt though!
 
liftandswim said:
A lot of heavy pulling will build up your upper/mid back too. Accessory work doesn't hurt though!
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Oh I completely agree. Esp with the sub max volume. I'm not worried about it now. Just observing. I'm doing back work 4 days a week. But no direct trap work really.
 
SweetLou321 said:
Oh I completely agree. Esp with the sub max volume. I'm not worried about it now. Just observing. I'm doing back work 4 days a week. But no direct trap work really.
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Fwiw i did 1 set of shrugs to failure on my last set of rack pulls monday and my traps were sore as hell yesterday. I might start doing a set or two after my rack pulls.
 
jswain34 said:
Fwiw i did 1 set of shrugs to failure on my last set of rack pulls monday and my traps were sore as hell yesterday. I might start doing a set or two after my rack pulls.
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This is more along what I've been thinking about doing. I always neglect upper traps and some sort of drop set to fry them sounds more appealing than volume.
 
Rodja said:
This is more along what I've been thinking about doing. I always neglect upper traps and some sort of drop set to fry them sounds more appealing than volume.
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Yup. Exactly my thoughts.
 
RegisterJr said:
His prerogative. Who are we to judge what he does for fun.
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I'll reference my previous statement - I already admitted to not being able to throw stones without guilt.

And trap volume can suck it. One all out set would be much more manageable.
 
Feet first set up on bench or back first? Go.

I've always been a feet first guy. I thought this helped me arch better. After watching duffins vids and his set up I'm rethinking this. I think it allowed me to get a bigger arch where I didn't need it (lower back) and not where I do (upper back).
I feel if I can set back first then find my feet I'd have a much healthier arch and bench set up long term.

Thoughts?
 
SweetLou321 said:
Feet first set up on bench or back first? Go.

I've always been a feet first guy. I thought this helped me arch better. After watching duffins vids and his set up I'm rethinking this. I think it allowed me to get a bigger arch where I didn't need it (lower back) and not where I do (upper back).
I feel if I can set back first then find my feet I'd have a much healthier arch and bench set up long term.

Thoughts?
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I was toying around with this today actually. One set i went back first like duffin the next set i went feet first like Casey Williams in that EFS vid w/ dave tate. I used to go back first. Then i tried feet first for a little while. I do think i get a bigger arch and am tighter in my upper back with back first, but like i said im not 100% sure i had a "good" arch today while doing it.

Edit #2: But, with that being said..."i feel if i can set my back first then find my feet i'd have a much healthier arch and bench set up long term" sounds like a great thing. I say test it out and see if you can iron out a solid setup that way if it'll allow you to stay healthy.
 
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SweetLou321 said:
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.
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Meant to reply to this. I've had several x-rays and have been seeing a sports clinic off and on. My hips and shoulders are even, although I have minor scoliosis (possibly due to an injured disc). I am at a loss as to how my hips are level when I have this scoliosis going on. It's only a slight curvature, a few degrees to the left though. I had no idea I had this until the x-rays. My clinic had also been doing ART on my hip, but I find using the MWOD stick (bar) from rogue to be really good at fixing that nasty hip tissue.
 
Like I mentioned I use Scott Yard's setup which is traps/scap and grip first, then abs and finally feet and heels/glutes last. Been loving it despite the extra effort compared to feet first. And it doesn't yield as much arch as I can get feet first, nor as consistent a foot placement. But it always feels good and bench has made steady progress since adopting it so I'm happy.

Guys bench huge with both. I think it comes down to preference - whatever you can consistently lift the most with. And if something hurts it can't be consistent.
 
Diet update. I'm still the same. Cals have been steadily coming down and my weight is going no where. I'm starving too. To say I'm discouraged is an understatement. Whatever. Thank god I'm not doing that meet I planned in Feb, I'd never make 198 at this rate.
 
SweetLou321 said:
Diet update. I'm still the same. Cals have been steadily coming down and my weight is going no where. I'm starving too. To say I'm discouraged is an understatement. Whatever. Thank god I'm not doing that meet I planned in Feb, I'd never make 198 at this rate.
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What are your calories at?
 
Positive update.

Injuries

I have full feeling in my right hand again

Hip is about 90% and almost pain free

Spine is about 90% also, no real tightness or pain

Left pec is tight, getting better, pain free.
 
12/10/15-cat bench/heavy press
*no injuries swim
Warmup
Hip rehab
Shoulder dislocations/one and two arm swings
Band high rows/db oh press/band pushdowns

Cat bench for time
80%-260x1
70%-225x6x3 13min 30sec
Press
75%-150x4x6 @6/9/7/8
Bb rows
135x10 @5
155x10 @5
175x10 @6-7
185x2x8 @7-8
Dips/hammer curls/unilateral mini band facepulls/unilateral mini bamd pushdowns
12/30x12/15/15, 3 sets @7-8
12/30x10/15/15 @8
Rehab: one arm hangs/ext rot arm bars 3 rounds
Notes: took about 2hrs to do. I'm doing a decent job keeping my pace up. I want to push faster. The rpe stuff if keeping me honest with my effort and keeping my sessions moving. That said I've deff lost fat/water. Belt was a pin down and still a touch looser then Sunday. Tried some back first bench set ups. Not for me. I know what I need to dial in. Today was more pain free progress. Not gonna bump to next stage until set up is consistent. Bracing on press is everything, hence the varying rpe. Bb row position progress. Found some ways to do dips/pusbdowns that don't hurt my elbow but fire the Tris.

Don't call it a come back.
 
SweetLou321 said:
My bulk ended at 4900 cals. So I am way lower then I was eating before. I also ate more and lost more before.
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Activity lvl, other various things I'm just basing it off my experience and that we are about the same build and weight as for leanness I can't say
 
Duramaxhd said:
Activity lvl, other various things I'm just basing it off my experience and that we are about the same build and weight as for leanness I can't say
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Tren hard and eat clen lol

Lou, that guy likes your bench so much he wanted to be in the video! Haha looked like grease lightning man
 
Duramaxhd said:
Activity lvl, other various things I'm just basing it off my experience and that we are about the same build and weight as for leanness I can't say
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Oh of course. I'm in a rehab/strength block with relatively low rpe right now. Before I was in a hypertrophy block rpe 9-10 all sets lol.

I have some visible abs/abdominal wall at the moment. But yeah who knows what the body comp differences are.
 
Hyde said:
Tren hard and eat clen lol

Lou, that guy likes your bench so much he wanted to be in the video! Haha looked like grease lightning man
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I hate both of those so no thanks lol.

Oh him? Yeah he's a good old timer, he didn't even notice until after lol.
 
SweetLou321 said:
Lightest ive been in months at 218. Told by several people I look bigger. Weird.
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People always think you look bigger the more "cut" you get. Well, most of the time. Kinda like Ian getting gym owners asking for pictures to put on the facebook page at the end of his cut. Surely he was "bigger" beforehand. But now he appears bigger.
 
jswain34 said:
People always think you look bigger the more "cut" you get. Well, most of the time. Kinda like Ian getting gym owners asking for pictures to put on the facebook page at the end of his cut. Surely he was "bigger" beforehand. But now he appears bigger.
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This
 
jswain34 said:
People always think you look bigger the more "cut" you get. Well, most of the time. Kinda like Ian getting gym owners asking for pictures to put on the facebook page at the end of his cut. Surely he was "bigger" beforehand. But now he appears bigger.
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Yep. The untrained eye is easily fooled!
 
SweetLou321 said:
Lightest ive been in months at 218. Told by several people I look bigger. Weird.
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Always works that way when you cross the threshold from "high" body fat to "lower" body fat. Every time I get below 235 people start telling me I look bigger.
 
Insomnia is back full swing. I guess I'm over stimulated for some reason. Who knows why. Oh well. I am not stressed out about anything, going on a cruise tomorrow even lol.

Seems to come and go every few weeks. 2-3 weeks doing OK and 1 week of now sleep. Use to be 4-5 good nights and 1-2 bad. Now it is weeks.

Once I get insurance I am deff getting the strongest sleeping pills any doctor will give me.

Edit: read into it, moving and switching jobs are two common causes of acute insomnia. I'm doing both at the end of the month plus the weekly driving to see the gf 3 hrs away. I'm gonna guess that's the main cause above all else.
 
SweetLou321 said:
Insomnia is back full swing. I guess I'm over stimulated for some reason. Who knows why. Oh well. I am not stressed out about anything, going on a cruise tomorrow even lol.

Seems to come and go every few weeks. 2-3 weeks doing OK and 1 week of now sleep. Use to be 4-5 good nights and 1-2 bad. Now it is weeks.

Once I get insurance I am deff getting the strongest sleeping pills any doctor will give me.

Edit: read into it, moving and switching jobs are two common causes of acute insomnia. I'm doing both at the end of the month plus the weekly driving to see the gf 3 hrs away. I'm gonna guess that's the main cause above all else.
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I'm a longtime insomnia sufferer. I don't think you'll need the strongest sleeping pills. It won't be sustainable.

I use a combination of things. From teas that have camomile and valerian root, to GH releasing supps like somnidren GH. I'm also using GH peptides. Getting great sleep. It's also important to budget time so you're able to properly unwind before bed.
 
Did you get the package I sent you?
 
Gutterpump said:
I'm a longtime insomnia sufferer. I don't think you'll need the strongest sleeping pills. It won't be sustainable.

I use a combination of things. From teas that have camomile and valerian root, to GH releasing supps like somnidren GH. I'm also using GH peptides. Getting great sleep. It's also important to budget time so you're able to properly unwind before bed.
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Thanks bud. I need to get a proper sleep schedule or habits. Which helped you the most you think?
 
12/12/15-cat squat/heavy deadlift
*no injury swim
Warm up
Swings/shoulder dislocations
Hip rehab
Tactical frog
Rolling planks
Bss/one leg rdl with internal rot/BBB banded pause goblet squat

Cat high bar cambered squat for time (15min)
80%-365x1
70%-315x6x3 in 13min 30s. @8-9
1in deficit deadlift
75%-385x6x2 @6-7 did in about 12-13min
Rolling planks 5s in each position/avg band high rows paused
6 rolls/12, 3 sets @6-8
4 rolls/12 @8
3 rolls/12 @8
Notes: done in under 2 hrs. Need to get my glutes firing better while sitting through my hips. Took me a few sets to get settled under the cambered bar. Got it now. I may get Obb power handles instead, we will see. Could be a good transition tool from these bars to get the center of gravity in the right spot again. I was gased for pulls but got my head right. I'm between holes on my belt, made bracing extra hard today.
 
Third set of cat squats.
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Last set of cat squats
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Last set if deficit pulls
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All and any feedback appreciated. I made some comments on each in the IG description below each vid. Hips still kicking back on my squats. Ugh.
 
Some notes. I realize 100% now that you can really only focus on one major cue at a time and two tops if your lucky. My squat is brace and sink through hips. I need to create more tension through my quads/hips/hams tho plus hips forward and back backward out the whole...I tend to get a touch out then it clicks now tho. Deadlift has been smoothing out ******* and getting a too wedge before I start. Still need more tension in the quads/hips and to drive my back backwards to really engage the back.
 
Thats my problem too man. I always have a zillion things im trying to work on and it stops me from accomplishing any of them really.
 
SweetLou321 said:
Some notes. I realize 100% now that you can really only focus on one major cue at a time and two tops if your lucky. My squat is brace and sink through hips. I need to create more tension through my quads/hips/hams tho plus hips forward and back backward out the whole...I tend to get a touch out then it clicks now tho. Deadlift has been smoothing out ******* and getting a too wedge before I start. Still need more tension in the quads/hips and to drive my back backwards to really engage the back.
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Monkey grab the floor after the walkout is a simple cue to get tension in your hips.

Lookin good man.
 
I'm with you guys. I work on one or two things and forget about or can't focus on the others.
 
Sean1332 said:
Monkey grab the floor after the walkout is a simple cue to get tension in your hips.

Lookin good man.
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I got that one down pat. Its the loading of the psoas/quads I need next. Thanks buddy

Did you see any extension in those squats? That bad was hard to get upper back tightness on. I'm gonna try some power handles at some point this week. I may get a pair.
 
Was on a cruise over the weekend. Will get caught up on everyone's stuff soon guys!

Slept and ate a lot. Gained 10lbs of water lol.
 
Adults only Sandals > cruises
 
12/14/15-heavy bench
*no injury swim
Warm up
Shoulder dislocations
Banded high rows
Banded ext

Cg pause bench
80%-245x4x5 @8/9/9/6-7
Incline pause bench
185x4x6 @8/8/8/9
Db rows
100x5x8 @8/8/8/8-9/8-9
Dips/cable curls/unilateral mini band pushdowns
10/40x10/12 @7-8
8/50x8/12 @7-8
Machine side raises/unilateral mini band facepulls
20x12/15, 3 sets @7-8
Rehab: chiro appointment lol
Notes: took about hr and half. I was huffing and puffing from being bloated and drank last night and slept kinda crappy lol. I had some form flaws on the first sets. Things I had to fix with gfs help each set (white knuckle the bar/head stays on the bench/make sure left scap is tucked well) that's why he rpe dropped the last set (also dropped belt helped me belly up). Was at a commercial gym so I didn't wait for incline db press was able to continue form cues on incline, gonna try to keep up with it.
 
Looks like a good day back from 2 days of cruisin. You can iron those cues out in your warmups next time and blast that pressing.
 
jswain34 said:
Looks like a good day back from 2 days of cruisin. You can iron those cues out in your warmups next time and blast that pressing.
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Thanks man! Yeah they were little things I missed when watching my vids. One reason its nice to have eyes on you when its happening.
 
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