Sweetlou's training log

What gym is this?? What commercial gym w a lack of raw lifters and 2 monos and turf and a boxing ring is this??
 
Throw in TKEs as part of your warm up. Make sure that you try your best to avoid your femur in any sort of ex rotation while walking, driving, sitting, etc. I've had psoas issues for years and those have helped to minimize the flare ups. Myofascial stretching should be done daily until the muscle is loosened.
 
Rodja said:
Throw in TKEs as part of your warm up. Make sure that you try your best to avoid your femur in any sort of ex rotation while walking, driving, sitting, etc. I've had psoas issues for years and those have helped to minimize the flare ups. Myofascial stretching should be done daily until the muscle is loosened.
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How does the tke help with this? Really? Ext rot during the day effects the psoas like that?
 
1/11/16-squat assistance/deadlift
Warmup
Usual stuff

Ssb bss
115x8x2 @6-7
135x8 @7-8
155x8 @9
Left leg only
115x8 @6-7
Cat deadlift for time on stiff bar
80%-455x2 @5-6
60%-345x2x12 in 14min 30sec
Below parallel seated banded abduction paused
Doubled minix15x4 @7-8
Adduction leg press
90x15x2 @7-8
Stir the pot
10 each way for 5 sets @8-9
Rehab: left leg bss/uni sldl and right leg banded hip traction 3 stretches
Notes: this was very tiring and very hard overall. I have some room to improve on the assistance rehab based stuff but this was a good start to the block. Those pulls were hard to accomplish in 15min all moved fast and easy though so time to move on up on that. Start position is getting very consistent on them.

Side note: squatted my old way out of the mono and all felt perfect like it use too. No shoulder pain. Just the bar tho. Still excited to get back to efficient squatting next week.
 
Side note: talked programming with a guy at the gym. Paid me to write his girlfriends and his off season programming for the next 8 weeks with possibly doing their meet prep also. Both masters raw with wraps lifters. By class not age.
 
So even with the bss work my right side is more sore and fatigued then my left. It's feels like my right side is "locked" up using more glute to ext rot and since my left is mobile that glute doesn't fire as hard to do the same job. Any suggestions on how to program around this other then loosen up right side prior to lifting and tighten left side with activation drills? I'd prefer to do bi lateral movements again if you feel it will help. I could tell the balance on my left side was worse then my right yesterday as I needed to stabilize more on that side.
 
SweetLou321 said:
So even with the bss work my right side is more sore and fatigued then my left. It's feels like my right side is "locked" up using more glute to ext rot and since my left is mobile that glute doesn't fire as hard to do the same job. Any suggestions on how to program around this other then loosen up right side prior to lifting and tighten left side with activation drills? I'd prefer to do bi lateral movements again if you feel it will help. I could tell the balance on my left side was worse then my right yesterday as I needed to stabilize more on that side.
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Are you needing more external rotation to activate the glute or is it relatively straight (<15 degrees or so)?
 
Rodja said:
Are you needing more external rotation to activate the glute or is it relatively straight (<15 degrees or so)?
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Yes I am on the left. Right, not at all. I did hurt left hip below the psoas at the front of the left a year ago. It pops and catches now but no pain except having to pop it sometimes.
 
1/12/16-bench assistance
Warm up
Tspine mob 10 reps
Sleeper stretch
Banded forearm slides/banded face pulls/oh db press 2 sets

Spoto press
65%-195x7x3 @5-6
Paused slingshot
65%-235x7x2 @5-6
Flat db press paused
70x8x3 @8-9 (felt my pec, no pain but tight so moved on to something more friendly)
Flat hammer strength paused
70x8x2 @7-8
Db rows
100x8x5 @8-9
Hammer curls
30x8-10x4 @8-9
Side raises/front raises/upper back death
20x10/8/20x3 @8-9

Rehab:
45 deg raise/ext rot/oh pulls parts/one arm hangs 2 rounds
Right shoulder traction 2 rounds

Notes: locked in and was on point today. Avoided pec pain and got work done in all the right places. The more I locked my left leg into the ground the more I evened out on all lifts. Might be on to something. Main work was lower rpe then I'd like but I'll slowly build into more work. No rush.
 
1/14/16-squat/deadlift assistance
Warmup
Tspine mob
Sleeper stretch
Band traction for right hip
Bss/sldl for left hip
Banded pause goblets

Cat comp squat for time
Work up
80%-385x2 @6-7 touch shallow and groove was off but overall better then the last 8 months of so of squatting lol
60%-285x8x3 in 28min lol
Bottom end reps to help adjust bottom position
145x8x2
Sldl with micro around knees
225x7x4 @6-7
Hack squats with mini band around knees
90x8x3 @7-8
Unilateral adductor leg press/mini band seated abduction
90x15/15x3 sets @8-9
Mini band Pavlov press
10x4 @6-7

Rehab: traction for right hip, mini band pulling left knee in bss/left leg int rot sldl 2 rounds

Notes: this took way to long and I was breathing way to hard. The overall lifts rpe weren't that high so I could finish but my cardio rpe was 10 90% of this. Sad really. Happy to report the squats were pain free. Groove is just off from not squatting this way in like 8 months. My depth was in and out. Wasn't to worried about it. My main issue was getting the bar to track over my mid line of my foot, it was always over my toes. The bottom end squats helped me find it. I need to do some of that in my warm up to just help groove better. My hip issue is more or less band floor connection on my left side and poor glutes firing. My warm up and using a mini band around my knees as I worked up pretty much fixed it. I'm fat and out of shape but on the right track. My quads are still weak.

Side note. Crushes my nuts pulling way to many times with my pumped up legs lol
 
Elite FTS has some of the worst service.

Emailed new address to the customer service agent who got back to me about sending the wrong item.

I got no tracking. Get a msg a week later from my old roommate that they sent the reshipment to my old address even tho I sent them the new one.

I try to call and no one picks up.

Had to resent another email.

It's a 13$ voodoo floss band. God forbid I ordered something expensive.
 
SweetLou321 said:
Elite FTS has some of the worst service.

Emailed new address to the customer service agent who got back to me about sending the wrong item.

I got no tracking. Get a msg a week later from my old roommate that they sent the reshipment to my old address even tho I sent them the new one.

I try to call and no one picks up.

Had to resent another email.

It's a 13$ voodoo floss band. God forbid I ordered something expensive.
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They've really gone to piss in the past 5 years. I used to order everything from them, but I stopped after their wrist wraps would tear after only a few months.

Edit: strengthshop has good floss bands and they're service is solid.
 
I guess I'm lucky. Ive really only placed maybe 4-5 orders with em but I've never had an issue.
 
Rodja said:
They've really gone to piss in the past 5 years. I used to order everything from them, but I stopped after their wrist wraps would tear after only a few months.

Edit: strengthshop has good floss bands and they're service is solid.
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Thanks for the recommendation.
 
Lifting large has fast shipping typically and never needed to contact their CS, fwiw. They also carry nose tork
 
Rodja said:
They've really gone to piss in the past 5 years. I used to order everything from them, but I stopped after their wrist wraps would tear after only a few months.

Edit: strengthshop has good floss bands and they're service is solid.
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True that.


One of the big reasons I didn't order my new equipment from them, didn't want to deal with the CS headache if anything went wrong on an order that large.
 
1/15/16-hb 1 week 2 day 4 bench
Warm up
Tspine mob
Sleeper stretch
Donnie t band pec stuff
Forearm wall slides/band face pulls/oh db press

Cat comp bench for time
Work up
80%-260x2
65%-220x3x7 in 14min 30s
Fatigue singles
240x1
260x1
280x1
Seated oh press
155x7/6/6/7/6 @9
Wg chest supported rows
135x8x5 @8-9
Db curls
30x10x4 @8-9
Mini band pulls parts
100 total reps
Side raises
15x15x3

Rehab:
45deg raises/seated ext rot/oh pulls parts 2 rounds

Notes: was super fatigued this session. Still had a great bench session but I had to figure how to cut corners to save time. I forgot how awesome seated oh press is. I may try the hammer strength row next week over the chest supported. Like the feel better. Helped out the geared guys and taught them a lot. Ended up giving away some gear and built some more connections at the end of it all.
 
liftandswim said:
I saw this before the edit. Solid.

Looks like you're doing better and the gym and found a fun environment. Win win.
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Yeah figured I'll leave some things out. Def a plus with my health issues.

Yeah thankfully I am. I'm using a lot of intuition as Chad calls it and taking what is there that day. Shutting it down before anything can go wrong. And if I feel unsure about something I skip it or work around it instead of through it.

Gonna pull the none specific volume back next week as I don't need it and it's really making my sessions drag. Still upping the specific volume however. Gonna steal your cube for pulls only routine. Pull has always been a lift I can't push week after week. It moves best when I do plenty of sub max weights.
 
1/17/16-hb 1 week 3 day 1 squat assistance/deadlift
Warm up
Tspine mob
Sleeper stretch
Hip rehab
Bss/uni sldl/pause banded goblets/rts squats

Loose belt pause ssb squat
50%x5x3 3 sec pause
Sumo deadlift
80%-455x2x5
2in block sumo
85%-485x2x2
1in deficit conv opposite of comp grip
75%-385x4x2
Opposite of comp grip shrugs
225x10x2
Wide stance adductor leg press (rehab)
90x15x3
Stir the pot
10x4 each way
Rehab:
Band traction right side and bss/uni sldl/banded abduction for left side.

Notes: no hip pain. Sumo felt pretty ****ty at first form wise but came together somewhat by the end. It's all in my connection to the floor in my left leg. Once I fixed that I'm good to go. Squatting felt best it has since my meet in May, I feel I've almost locked it all back in.
 
Side note. I forgot my hammy bands and my squats felt great. Tossed them on to pull and noticed they effect my gate and firing patterns in my legs. This lead to some si and hip pain. Took them off and pain left and all my pulls felt even better then they have in forever. Both sumo and conv. Who knew they were throwing me off like that?
 
SweetLou321 said:
Side note. I forgot my hammy bands and my squats felt great. Tossed them on to pull and noticed they effect my gate and firing patterns in my legs. This lead to my si and hip pain. Took them off and pain left and all my pulls felt even better then they have in forever. Both sumo and conv. Who knew they were throwing me off like that?
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Do you have the biggest ones? A buddy bought one of those and I haven't had that problem. Very mild compression.
 
SweetLou321 said:
18in I think. Same as Sean. 28in quads.
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Yeah the 22 is still sufficient in my opinion. The guy I borrowed it from is 170lbs with a labrum surgery under his belt and he feels it's sufficient compression for him, too.
 
1/19/15-hb 1 week 3 day 2 bench assistance
Warm up
Tspine mob
Sleeper stretch
Hip rehab
Forearm wall slides/pulls parts/oh db press

Spoto press
70%-210x6x3 @6-7
Slingshot paused
70%-250x6x2, 7x1 @5-6
Flat db press paused
70x8x3 @8-9
Db rows
100x8x5 @6-7, 8-9 last two sets
Hammer curls/mini pull apart complex/side raises
30x10-12/20 then 10 each way after/10x12, 3 sets @7-8
Hammer curls/mini band push downs
30x10/100 reps
Rehab: 1 arm hangs, 3 rounds
Notes: get great tonight. Could have gone heavier but I held back bc of all my injuries. If rather just feel good and pain free then move up for now. Db rows were great. Didn't use straps till the last set even. Starting to put blood into my tris again, elbow feels much better. Delta were lit up with all the work.
 
If you figure out how to fix elbows, you must send me every last detail. Today my elbows felt decent, but my forearms were in extreme pain. I'm going to be sleeved up shoulder to wrist and hip to ankle soon.
 
herderdude said:
If you figure out how to fix elbows, you must send me every last detail. Today my elbows felt decent, but my forearms were in extreme pain. I'm going to be sleeved up shoulder to wrist and hip to ankle soon.
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Graston and flossing. My elbows were to the point where I couldn't do anything for triceps beyond band extensions. The insertion of the triceps doesn't get much attention, but anything directly connected to a large, and highly stressed joint, should be treated in some way. First time I did Graston with the gua sha tools, I left a bruise the size of Andre The Giant's hand along the entire arm.
 
herderdude said:
If you figure out how to fix elbows, you must send me every last detail. Today my elbows felt decent, but my forearms were in extreme pain. I'm going to be sleeved up shoulder to wrist and hip to ankle soon.
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To mirror rodja flossing helped a great deal right before training. But since elite never got me my floss band I didn't do that.

I just quit training triceps directly, used icy hot on the origin of pain and out sleeves over it for two weeks, the another two weeks with just sleeves over my elbows. I also pinned 150mcg sub q of bcp-157 right next to the tendon on my bad side for 2-3 weeks. Getting my external rotators and upper ward scupular rotation stronger also helped. All these structures are connected after all.

And no, my arms didn't get any smaller and my presses still progressed. Since the pecs and delts are the bigger movers of the bench even after a sticking point near lockout. I just put more focus on them.
 
1/21/16-HB 1 week 3 day 3 squat and deadlift assistance
Warm up
Tspine mob
Sleeper stretch
Hip rehab
Bss/uni sldl/banded pause goblets/rts squats 2 rounds

Cat comp squat for time
Work up in oly shoes
80%-385x2 dropped oly shoes. Last attempt in them. Just not for me.
60% in flats-285x3x8 in 20min. Getting better. Form was better then last week also. The last 3 sets I paused the reps to work on my tightness and transition out of the whole. It's what I was struggling with most tonight.
1 and 1/2 rep squats belt less
145x8x2
Dimes deads
225x10 ehh
Loop mini band under feet
135+bandsx15x2 that is the feeling I was looking for
Goblet bss paused/below parallel seated mini band abduction
50x10/15, 3 sets
Mini band Pavlov press
10x5
Rehab: mini band standing left leg abductionx15x2, hip rehab on right side.

Notes: being a little more fluid with training at the moment and taking what is there each day. Using rpe to regulate total work. My squat still needs positioning work. I need to turn my glutes back on. It's the missing link now that my hips are feeling better. So I opted out of sldl and did the duffin demils. These lit my glutes up like I haven't felt in months. I more I train the more I slowly go back to my roots in finding. I need to do more 1 and 1/2 rep squats in my warm ups as they help me find my groove better then even pauses do atm.

My shoulder pain when squatting is 100% gone. I'm tempted to do some straight bar squats over ssb on my deadlift day as right now it's just finding my positioning again. But I'm in a hyper block so for now it doesn't matter to much either way.
 
Since hyper block I'd keep the ssb the one day. If you still feel great in a couple weeks in shoulders then I'd revisit the option, but why change anything that's obviously working right?

Also, Duffin does them how Dimel did them. So you can just say dimels lol
 
Hyde said:
Since hyper block I'd keep the ssb the one day. If you still feel great in a couple weeks in shoulders then I'd revisit the option, but why change anything that's obviously working right?

Also, Duffin does them how Dimel did them. So you can just say dimels lol
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You right

I guess duffins twist is the band. But yeah you are right about that too
 
SweetLou321 said:
You right

I guess duffins twist is the band. But yeah you are right about that too
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According to Tate, Dimel did em with the band often too - the biggest part of it is the ability to violently fire the glutes to drive the hips into the bar.

I should bring these back in, now that you bring them up. They work.
 
Hyde said:
According to Tate, Dimel did em with the band often too - the biggest part of it is the ability to violently fire the glutes to drive the hips into the bar.

I should bring these back in, now that you bring them up. They work.
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Agreed

I'm happy i did. Booty is so sore now
 
1/22/16-Hb 1 week 3 day 4 bench
Warm up:
Tspine mob
Sleeper stretch
Hip rehab
Forearm slides/pulls parts/oh db press

Cat comp bench for time
Work up
80%-260x2 @6-7
70%-230x3x6 in 14min
Add reactive slingshot
240x1
290x1
330x1 @6-7
Seated oh press
165x6x5 @8-9
Hammer strength wide grip chest supported rows
115 each sidex8x5 @8-9
Bb curls/mini band pull apart complex
65x8/20 then 10 each way after, 3 sets
Bb curls/mini band push downs
65x8/100 reps
Rehab: skipped due to time
Notes: great way to end the block. Beyond happy with how this block ended. My form has improved drastically on all lifts and I'm feeling healthier now then I have since my injuries. Bench is progressing at the fastest rate. Pretty surprised about that honestly. Reactive slingshot is perfect for rehab, protecting the pecs, and raw work.

Things I still need to keep addressing to get healthier. Overly depressed left shoulder/under active left leg/tight right hip and glute.

One week left of my diet and a much needed deload next week.
 
Gutterpump said:
Are you from Ft Lauderdale? A company just contacted me and wants to relocate me there. Was tempted for the warm weather I've gotta say...
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From no, I just moved here for my girl and work actually. So I'll be here for some time is say. It's nice. Traffic sucks. But nice area for sure.
 
Matt wenning holds the second highest no wraps total of all time as of yesterday. Believe in conjugate or not. The man is a legend.
 
What were his lifts?

And really goes to show that if you stay injury free (relatively) and can train hard for like 30 years it doesn't matter what the fuk you do. Not saying what he does is ineffective because the proof is in the pudding, but you get my point.
 
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