Sweetlou's training log

My left elbow is not letting up so I'm gonna switch out dips and cg bench to let it rest up. No meet no reason to push through it. Idk what bench variation to do? Something comp grip (since that is pain free) thinking spoto since it would be easy to do.

My chiro did some art on my bad shoulder. The teres was bad, when he worked on that the pain went right up my shoulder to the spot that hurts. Pull ups have also been bothering it for the same reason. Gonna attack that and continue on my way to healthy. (I've strained my here's before but never thought anything of it)
 
Based on my current mobility and aches and pains I'm gonna make the following changes

Day 1
Sub out cg for spoto
Sub out incline work for standing single arm oh press

Day 2
More direct squat work no single leg work except to warm up and get the left side firing.

Day 3
Sub out press for incline bb press
 
I used to hate incline bb until I learned to set it up similar to flat w the tucked scap and then it came together and pains went away quick.

Seems like most of the huge raw benchers use incline pretty religiously
 
Hyde said:
I used to hate incline bb until I learned to set it up similar to flat w the tucked scap and then it came together and pains went away quick.

Seems like most of the huge raw benchers use incline pretty religiously
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Same here. I was able to really lock myself down. Plus it had me moving evenly and deeper then I do on db. Also no pec pain. Plus I can use some similar cues to my comp bench to make them a habit? I'll take it.
 
OK reaching out here to you peeps.

All my lower body work has been
Squat
Pull
Abs/upper back

Would you guys think I should add some more lower body work to these days in place of the upper back work? It would only be single leg work for the leg side mainly as my right side is over active so I leave it alone to avoid pain.

Also never thought I'd say this. I'm itching to bad to get a squat bar back on my back. I miss comp squatting. My chiro was asking me when my next meet was. I told him nothing in sight bc I want to get healthy again. He said ok and did the art. After we was like how do you feel, I said much better. He said ok I wanna hear when you next meet is next time I see you. I guess he seems to think I'm ready go again lol.
 
I'd be afraid of only training one side and developing another sort of imbalance. Do you like GHR's? I feel like those help my hips and they're relatively non-taxing. They could be done one-legged as well.

But, if you're progressing with what you're doing, I wouldn't change it yet. Unless you're seeking to fix a specific issue.

I miss comp squatting, too. I miss the technique of the SSB and I miss the ease of comp squatting.

My right rotator cuff, however, doesn't miss the comp bar lll
 
Sean1332 said:
I'd be afraid of only training one side and developing another sort of imbalance. Do you like GHR's? I feel like those help my hips and they're relatively non-taxing. They could be done one-legged as well.
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I agree. Fair enough. I can take or leave them. I've pushed them, down them bber style. I haven't seen anything from them really plus my hamstrings are over developed compared to my quads anyways. Esp strength wise. Also sometines if my right leg takes over to much it'll reaggrevate a hamstring injury.

My chiro thinking my left side needs more of a warm up then my right, saying it sounds under active and my right (hurt) side is doing more of the work. I agree with him.
 
Sean1332 said:
I'd be afraid of only training one side and developing another sort of imbalance. Do you like GHR's? I feel like those help my hips and they're relatively non-taxing. They could be done one-legged as well.

But, if you're progressing with what you're doing, I wouldn't change it yet. Unless you're seeking to fix a specific issue.

I miss comp squatting, too. I miss the technique of the SSB and I miss the ease of comp squatting.

My right rotator cuff, however, doesn't miss the comp bar lll
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I'm progressing and pain free so I'll leave it alone. Thanks!

I'll be sticking with the ssb for now. But I do want to comp squat again soon. But it feels like this shoulder thing is never gonna go away.

What was the rotator cuff pain you had if you don't mind me asking?
 
SweetLou321 said:
I'm progressing and pain free so I'll leave it alone. Thanks!
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And this is your main goal at the current time. So i vote to just keep on keepin on. If you wanna throw in some more accessory/volume/hyper oriented work just try some low impact hypertrophy stuff. Bfr training maybe?
 
SweetLou321 said:
I'm progressing and pain free so I'll leave it alone. Thanks!

I'll be sticking with the ssb for now. But I do want to comp squat again soon. But it feels like this shoulder thing is never gonna go away.

What was the rotator cuff pain you had if you don't mind me asking?
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I think it punches a nerve around my right scapula. It also aggravates my shoulder from the external rotation. I feel the pain the day after around the posterior portion of the delt during extension and ER. Chiro said its the supraspinatus.
 
jswain34 said:
And this is your main goal at the current time. So i vote to just keep on keepin on. If you wanna throw in some more accessory/volume/hyper oriented work just try some low impact hypertrophy stuff. Bfr training maybe?
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In a block or two when I can handle the volume I'll go full hypertrophy mode. I think bfr looks funny tho lol
 
Sean1332 said:
I think it punches a nerve around my right scapula. It also aggravates my shoulder from the external rotation. I feel the pain the day after around the posterior portion of the delt during extension and ER. Chiro said its the supraspinatus.
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Any pain with internal rotation? Sounds similar to what I have, maybe with added teres strain tho.
 
SweetLou321 said:
In a block or two when I can handle the volume I'll go full hypertrophy mode. I think bfr looks funny tho lol
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same..I've tried it a few times in my basement..but i cant bring myself to do it in the gym haha.
 
Sean1332 said:
Almost all the RC work I do comes from that. Tempo and exercise. I just don't do the entire exercise order most the time, although I had before.

I like the side lying 45deg raise a lot
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Is it just a lateral on your side with the arm 45 deg from the torso? Will try some of it out. Thanks!
 
12/15/15-heavy squat/cat deadlift
*no injury swim
Warmup
Hip rehab
Bw pause squats
Bss
Internal rot one leg rdl
Pause squat mini band abduction
One arm swings
Shoulder dislocations

Ssb squat
80%-330x3x5 @8-9
Cat deadlift for time
70%-395x8x2 in 13min 30s
Abs wheel paused/avg band high rows paused
10/12, 3 sets @8
8/12, 2 sets @8
*done in between coaching a friend
Bb shrugs
135x20
Side laying ext rot tempo 3/3/3
5x2x10
Notes: took about 2hrs. This session was challenging from a fatigue standpoint, slept 4ish hrs, got up at 4:30 on the road at 5, got to work at 8:30 and worked 8:30-5. Anyways squats were a touch off today. Will post bids soon. Wish they were deeper. Last set was the best. Figured some stuff out again. Pulls were on point. Couldnt be happier. Took out pulldowns to give me a chance to work on this teres major some first.
 
No over-warmup/PAP singles before the CAT work? I would have hit 365-75 prob first - I find it really helps me get tighter on the work sets. Deadlift it doesn't make as much of a difference.
 
SweetLou321 said:
OK reaching out here to you peeps.

All my lower body work has been
Squat
Pull
Abs/upper back

Would you guys think I should add some more lower body work to these days in place of the upper back work?.
Click to expand...

Do you think your upper back is a weakness? Can your lower body tolerate more volume? Those would be the questions I'd ask.
 
Hyde said:
No over-warmup/PAP singles before the CAT work? I would have hit 365-75 prob first - I find it really helps me get tighter on the work sets. Deadlift it doesn't make as much of a difference.
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Its programmed. I forgot honestly. Not gonna lie I'm pretty brain dead at the moment from the long day. I should have checked my phone to double check my planned work.
 
liftandswim said:
Do you think your upper back is a weakness? Can your lower body tolerate more volume? Those would be the questions I'd ask.
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No my upper back is not a weakness. Ive just been trying to space out my upper back volume. Plus I figure stronger rear delts/rhombiods equals healthier shoulders? I guess I didn't think it through enough why its there. As per your log, everything should have a very specific reason for being done as it all taxes recovery and we only have so much so spend your "money" where it counts so to speak.
PS. I think I could better serve to do more rc work over my upper back work per the info Sean shared earlier.
I also didn't know if my legs could handle more work. I feel as I get healthier they deff can. However it seems only bilateral work doesn't hurt. Unilateral on my bad side only makes it worse.
 
Here's another good link that Rodja has bookmarked. I followed this during my last RC-unfukcing. It might give you some more insight on what specific back work you could do.

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Second set of squats
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Last set of squats
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6th set of pulls
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Last set of pulls
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I put my personal comments in the vids. All input welcome as always.
 
Pulls looked smooth and squats could've been deeper. Just like you said...
 
Thinking of trying the obb power handles this weekend. Thoughts? Brian can get me a pair for an OK price. It would be similar to a ssb or cambered bar based on how I set them up. But the center of gravity would be the same as a high bar squat.
 
Can you test them out first?
 
SweetLou321 said:
Thinking of trying the obb power handles this weekend. Thoughts? Brian can get me a pair for an OK price. It would be similar to a ssb or cambered bar based on how I set them up. But the center of gravity would be the same as a high bar squat.
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Honestly doubt it'll make much of a difference. You'll be competition squatting down the road anyway. But if you have the money it certainly can't hurt
 
If I add another set of incline and ssb squats my squat volume and bench volume will end higher this block then I started and with higher intensity.
 
Squat depth was all high but all very consistent - you also looked fairly wide and rather flared feet, especially on the last squat set. Were you playing w that some this session?
 
Hyde said:
Squat depth was all high but all very consistent - you also looked fairly wide and rather flared feet, especially on the last squat set. Were you playing w that some this session?
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Yeah depth left some to be desired. Oh well. All I can do is do better next time. No I was not playing with it. I'm just extremely inconsistent with it. That was just another reason I prefer a mono over a rack. But I won't have a mono after I move.
 
liftandswim said:
Getting healthier and training more. This is good news
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I can't complain. It was the goal the whole time right? If I up all my pulls by 1 rep this weekend I can have a higher volume this week on pulls too. I will see what my rpe feels like though. Pulls feel @5-6 so far.
 
Your pulls at 395 are a joke. If you're moving them that fast, I'd go with a little chain Or up the bar weight. Either would also up the volume.
 
herderdude said:
Your pulls at 395 are a joke. If you're moving them that fast, I'd go with a little chain Or up the bar weight. Either would also up the volume.
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Yes all sets moved that fast, I did 8 doubles in 13min 30s. And I wasn't that tired after, felt pretty good for being so tired from the lack of sleep. I'll throw some chain on it. Easier to set up then bands for pulls. Thanks bud!
 
The short efs monsters are like 80-90 at the top of my pull and just hook under my feet. Haven't used em in a good minute but they're cheap and simple to use
 
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