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Sweetlou's training log

12/29/15-deload squat (last day at Obb)
*no injury swim
Warmup
T spine mob
Swings/dislocations
Bss/uni into rot rdl/pause goblets

Front squat (swim inspired)
80ish%-275x4x3
Goblet bss (Sean inspired)
30x2x8
45x6
Uni int rot rdls (Sean inspired)
25x3x8
Stir the pot
10 front/5 each side, 3 sets
Notes: another short day but a very productive one at that. Will post vids soon. No issue with depth on fronts and hips had no pain. But I really struggled keeping the bar over my mid line. Unsure if ankle or t spine issues. Maybe both? Was in flats. Did the bss for upward rot of shoulders plus more work in that motor pattern, plus that and the rdls help rehab my hips. Stir the pot sucks. Skipped shoulder rehab BC they are dead from yesterday so I don't want to create a recovery issue with my ext rot.
 
225 warm up
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One 275 set
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Another 275 set
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Any advice welcome. I feel if I can smooth out these front squat issues it would lead to a much better back squat position. Its just more obvious here.
 
U look a bit hesitate on the decent the the bar moved just a touch over your toes at the bottom maybe open up a touch more just so u can come straight down and settle in between just a thought
 
Duramaxhd said:
U look a bit hesitate on the decent the the bar moved just a touch over your toes at the bottom maybe open up a touch more just so u can come straight down and settle in between just a thought
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I am. Making sure my brace holds and I move at the hips and not the lumbar. I'll try that. Thanks man.
 
SweetLou321 said:
If you all feel its my shin angle/ankles I'll just wear my olys again. I feel better in flats though.
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Personally i think they looked alright to stay in flats and just work on some dorsiflexion stuff. Especially if you feel better in flats.
 
Didn't look that bad to me either
 
Lol some of these variations are getting ridiculous. Every big bencher has their own variation named after them now. I've never heard of a kenelly press so I can't help ya there.
 
I'm just gonna make a hybrid spoto floor press with chains and do them once every two weeks and then i can say that was the magic piece to my bench gainz and name it the swain press.
 
jswain34 said:
I'm just gonna make a hybrid spoto floor press with chains and do them once every two weeks and then i can say that was the magic piece to my bench gainz and name it the swain press.
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I think I'll try this monthly for a single, but shirtless.

I shall call it the Register press. Then I'll be famous.
 
RegisterJr said:
I think I'll try this monthly for a single, but shirtless.

I shall call it the Register press. Then I'll be famous.
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Good call on the shirtless. That could be the key.
 
jswain34 said:
Lol some of these variations are getting ridiculous. Every big bencher has their own variation named after them now. I've never heard of a kenelly press so I can't help ya there.
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I guess kirill benches is just the bench press since he's the best and doesn't do all this weird stuff lol.
 
More up and down. Break with your knees on the front squat. Still should be able to keep your brace. The descent is too slow too. I've never once seen someone front squat heavy with a slow descent. Sans wraps, of course.

It's only an assistance lift though. Don't drive yourself crazy.
 
Didn't think the fronts looked bad.

Keeping in mind why you'd do them I agree with swim that you'd do better with breaking more at the knees (or more so letting the knees travel forward more if mobility allows to hit the quads) and go a bit quicker.

But they look solid regardless.
 
liftandswim said:
More up and down. Break with your knees on the front squat. Still should be able to keep your brace. The descent is too slow too. I've never once seen someone front squat heavy with a slow descent. Sans wraps, of course.

It's only an assistance lift though. Don't drive yourself crazy.
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So how much different is the front squat from the high bar/low bar squat?

I was only going slow to not lose my brace and to try and sit through the hips better. I was just focusing on moving well was all.

Its either fronts or ssb for my heavier squat work next block. Since I'm just now getting back into the back squat work with a bar. Also high bar may be a possibility. Just trying to make a logical next block to get back to comp squatting.
 
bolt10 said:
Didn't think the fronts looked bad.

Keeping in mind why you'd do them I agree with swim that you'd do better with breaking more at the knees (or more so letting the knees travel forward more if mobility allows to hit the quads) and go a bit quicker.

But they look solid regardless.
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It feels so wrong to break at the knees like that. Esp with all the wide geared squatting I always did.
 
SweetLou321 said:
So how much different is the front squat from the high bar/low bar squat?

I was only going slow to not lose my brace and to try and sit through the hips better. I was just focusing on moving well was all.

Its either fronts or ssb for my heavier squat work next block. Since I'm just now getting back into the back squat work with a bar. Also high bar may be a possibility. Just trying to make a logical next block to get back to comp squatting.
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Hard question to answer. It's a squat still, but it's different. Wouldn't really try to overthink it. Just brace and squat straight down and straight up.
 
SweetLou321 said:
Ordered red floss band from elite...get a red mini band in the mail instead lol. I am done with elite now.
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Whaat...thats weird man. Why not just contact customer service and see if they make it right? Ive ordered stuff off there multiple times and haven't ever had an issue.
 
jswain34 said:
Whaat...thats weird man. Why not just contact customer service and see if they make it right? Ive ordered stuff off there multiple times and haven't ever had an issue.
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I did. I'm not a big fan of them lately. Their shipping charges make them not even worth it to me most of the time.
 
liftandswim said:
Hard question to answer. It's a squat still, but it's different. Wouldn't really try to overthink it. Just brace and squat straight down and straight up.
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Gonna try high bar and low bar next block. I'll just keep up on the rehab stuff like I have been. I think pushing the bss/rdls will help out too. Or not. Idk. All I know is the healthier I get the easier training is. So if this is what I need to get healthier then so be it.
 
Woke up with hand locked up. I honestly don't think its my shoulder anymore. Its been pain free. I think its the way I sleep or over active forearm flexors. But it'll be fine then I'll wake up and its locked one day.
 
Sean1332 said:
Graston that shît. Cures everything.
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I've done the shoulder/lat. Idk what to do next? Lol. I'll try forearm tonight.

So I can finally make a block as I see fit for squats.

I know you like the single leg work to stabilize the hips and bring up weaknesses and I'm gonna do them this block for that reason.

Would you think a mix of high bar and fronts would help me with my motor pattern issue of wanting to sit to far back? Or just comp squats and being conscious of it is enough?
 
If u really think sleeping in wrist flexion is your issue try sleeping in a wrist brace. I know it sounds ****ty but if it works who cares.
 
jswain34 said:
If u really think sleeping in wrist flexion is your issue try sleeping in a wrist brace. I know it sounds ****ty but if it works who cares.
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Just buy a cheap one from Walmart?

I think its a combo. I've been up for an hr and my hand is back to normal already.
 
SweetLou321 said:
Just buy a cheap one from Walmart?

I think its a combo. I've been up for an hr and my hand is back to normal already.
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Yup. Or Walgreens has a bunch too. You could probably even just use athletic tape and tape it at neutral to see if it works.
 
jswain34 said:
Yup. Or Walgreens has a bunch too. You could probably even just use athletic tape and tape it at neutral to see if it works.
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He's not in Chi land where there's a Walgreens every 500 ft lol

I usually have to contact EFS cs but they always make things right, quickly. It's there big sales that are where it's at. If you order one item not on sale and without free shipping you'll get harpooned. Free shipping and everything 30% off can be pretty worthwhile.
 
Hyde said:
He's not in Chi land where there's a Walgreens every 500 ft lol

I usually have to contact EFS cs but they always make things right, quickly. It's there big sales that are where it's at. If you order one item not on sale and without free shipping you'll get harpooned. Free shipping and everything 30% off can be pretty worthwhile.
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There is one next to my house lol.

Emailed last night. Yet to hear anything. They took 2 days to get back to me last time too. Use to shop with them a lot. Just not a fan anymore.
 
SweetLou321 said:
There is one next to my house lol.

Emailed last night. Yet to hear anything. They took 2 days to get back to me last time too. Use to shop with them a lot. Just not a fan anymore.
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Dude idk if you've ever been in northern IL where they originated but they're like McDonalds there almost
 
So I'm debating how I wanna approach my deadlift next block.

This last block was successful for getting my technique up to snuff and letting me recover by keeping rpe around 6 the whole block.

There are a few methods I'm exploring but I'd love some feedback from you guys here.

Cube style, I see swim had good success with this and keeps making progress. This would be the most forgiving recovery wise and variation would be fun.

Top set followed by cat work. This will give me a tougher and higher rpe set followed by more volume/technique work on a timer. This is how josh Bryant does it. This would give more recovery then CWS style but also more time to work on technique.

Straight strength sets in the 70-85% range with the goal of rpe 7-8 first set and finish at rpe 9-10 last set. This is how CWS does it. This would be the hardest all around and to recover from.

Side note is front squats will be done after the pulls on this day.
 
SweetLou321 said:
Ordered red floss band from elite...get a red mini band in the mail instead lol. I am done with elite now.
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CS will make it right, and likely overnight it. Might be on a skeleton crew until after the new year.
 
Here is my next blocks main work. I decided to not make big changes from my last block since it was productive. No need to be a program hopper or hypocrite. My days are set up as I'd want them to peak so they won't be changing anytime soon due to that.

Goals of this block:
Improve bench technique yet keep pecs healthy
Reintroduce comp squatting and get comfortable with it again
Build some quads
Increase pulling volume and effort
Restore shoulder health

Day 1-secondary bench
Spoto/slingshot bench
1-70-75%x2-3x6/80-85%x2-3x6
2-75-80%x2-3x5/85-90%x2-3x5
3-80-85%x2-3x4/90-95%x2-3x4 (optional work up with either form)
4-deload
Half kneeling landmine press/side raises (lighter) 3x6/8 @7-8
Rows
Upper back/bis
Rehab

Day 2-main squat/secondary pull
Cat squat for time
1-60%x5x5
2-TBD
3-TBD
4-deload
Sldl (lighter) 3x6 @7-8
Goblet bss
Abs
Rehab

Day 3-main bench
Cat bench
1-60%x5x5
2-TBD
3-TBD
4-deload
Half kneeling landmine press/side raises (heavier)
1-3x6/8 @8-9
2-4x6/8 @8-9
3-5x6/8 @8-9
4-deload
Rows
Upper back/bis
Rehab

Day 4-main pull/secondary squat
Comp deadlift
1-70-75%x4x6
2-75-80%x4x5
3-80-85%x3x4 (optional work up)
4-deload
Front squat (heavier)
1-3x6 @8-9
2-4x6 @8-9
3-5x6 @8-9
4-deload
Uni int rot rdls
Abs
Rehab

I feel this addresses what I want to address and will manage my fatigue. Its pretty basic and certain things will progress over time while others will come down. Bench went down so I can just lock my set up back in and go from there. Squat is starting from ground zero to be safe. I was gonna pyramid my sldl up but since pulls will have more work in general I decided to just leave it lower. If you see anything worth changing let me know.
 
liftandswim said:
Where'd you read the RPE 9-10 thing? Have a hard time believing he does that.

And I deload every 5th week.
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He had a video recently where he talks about how he picks his sets and reps. He said he usually has his last set or two of a lift be an rpe 9-10. This goes for hypertrophy, strength, and peaking.
 
That contradicts what I've seen in his training videos. But who knows. I'm too tired to keep up with all this shît lol. I need to start getting more sleep
 
liftandswim said:
That contradicts what I've seen in his training videos. But who knows. I'm too tired to keep up with all this shît lol. I need to start getting more sleep
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Ehh does it really matter tho? I mean he doesn't even really train with percents, he uses instinct. That goes against all his block designs too. I say put in the work, recover from it, and do a little more next time.
 
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