Sweetlou's training log

5/13/16-rehab
Got some more work done on opening the right hip up. He also noticed when I squat I externally rotate my left foot more to compensate for not turning on my glutes but get my knee out. Had me fix it for some air squats and it made a huge difference. We are getting some where.
 
Thank you for continually posting these types of updates. I have a lot of the same issues as you, albeit less severe, so i follow these posts closely.
 
jswain34 said:
Thank you for continually posting these types of updates. I have a lot of the same issues as you, albeit less severe, so i follow these posts closely.
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Of course man. I have made rehab just as important as the of my lifting. This rehab hasn't been simple so I'm posting each time to track my progression just like anything.

So I'll keep it up.

Essentially the main points so far are

1-left adductor is inhibited, same with left glute and oblique
2-right side is taking over so that is why I have pain
3-pelvis is also twisted with tightness going with that to dictate all these off patterns
4-slightly staggering feeds the distinction to help get back on the left side, once it catches up go back to normal. Isometrics for obliques, abs, glutes, and left adductor pre lifting to help get things turned on.
5-doing neuroactivion for left side is also being done
6-making sure left foot is not overly externally rotated as to help turn glute on, was compensating before

Hope this wraps up where I am at as of now.

Then weekly art and adjustments to help get things back in place as I correct the root cause.
 
5/14/16-sb 2 week 3 day 4 primary deadlift/secondary squat (heavy)
Was at a commercial gym so this sucked

Conv deadlift
475x3 was told to be more quite, wasn't willing risk lowering slowly and get hurt so just scrapped it
High bar squats, really focused on screwing left leg in and went really well and could feel it turn on more then in the past.
Pause-275x3x2
Reg-275x3
Reg-315x3x3
Lunges/uni sldl
Bwx8/25x8, 4 sets
Micro mini 3x over around knee static glute bridge and abduction
45s each, 2 sets
Planks/side planks
30s each way, 3 sets
45s reg way
Rehab: usual stuff 2 rounds with two arm hangs in the braces position. Really helped open up my shoulders. Need to add more that.

Side note: need to video more of my squats goof forward. I need to see how much I'm bending over, I think oly shoes may be the way for my go in the future based on how the next few sessions look to get my upright.
 
So when I do uni lateral work for my lower body. It's help my side that doesn't fire yet doing my hurt side only makes it hurt... A lot. So would you guys just do the side that doesn't fire or stick with bi lateral work that is slowly coming along?
 
I would discuss this with your pt but if it's causing pain on basically the bigger stronger side I'd probably back off the hurt side. If it can afford to shrink a little. But I'd bring it up to the guys you're working with.
 
5/16/16-sb 2 week 4 day 1 secondary bench (deload)
Warm up
Usual stuff
Two arm hangs
Chinsx3x2

Comp bench paused
185x5x2
225x5x2
275x1
Seated overhead db press paused
50x8x2
Chest supported row machine paused
90x8x3
Chinsx12/18 total
Db curls/overhead French press paused/mini band face pulls paused
25x10/65x10/10, 2 sets
Rehab: 2 rounds, added two arm hangs

Notes: taking my layout for my hyper blocks for a test drive this week during my deload to work out the kinks before the volume starts. Rpe for whole session was around 5, felt so good. Bench was crazy on point. It was so good I had a or in me today if I wanted it. Two arm hangs are really helping to open up my shoulders. By the next time I get to my hyper blocks after the meet I should be good to standing overhead press again pain free. However I think seated oh db press is a safe and pain free option to blast these baby delts in the mean time. Did them just like Mike Israetel says and they felt amazing.

Some moves may be the same but that is bc they feel good and I can put more energy into them in these blocks. I was gonna use spoto press in my hyper blocks but idk, I want to do a close bench variant since its feeling so good to keep the train going. What would you guys do? Spoto or long count bench? Pecs and delts are my main focus these blocks to bring up.
 
I'm thinking

Day 1 bench
Spoto or long count
Seated oh db press paused

Day 2 bench
Incline bench paused
Flat db press paused or another bench move, maybe wide grip paused

Thoughts?

For squats and pulls I'm thinking

Day 1 squat/pull
Comp squat paused
Bss
Sldl
Abs

Day 2 squat/pull
Block or deficit conv pull
High bar squat
Ghrs
Abs

Thoughts?
 
I vote spotos but otherwise you know what you're doing so I've got nothing. Looks fine to me if theyre all exercises you can do relatively pain free and also addressing your issues.
 
jswain34 said:
I vote spotos but otherwise you know what you're doing so I've got nothing. Looks fine to me if theyre all exercises you can do relatively pain free and also addressing your issues.
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These would all fit the bill as of now. I know how I'm gonna progress this layout to strength blocks too. The bss gives me a chance to really work on that left side. So far spotos it is. Thanks bud!
 
Spotos 100% if this is hyper. They just seemed like they worked for me. I actually hate them, so I need to bring them back in soon. And they're really tough to get hurt on because they force you to feel the weights longer and be tight in the right positions. You can't relax like a long pause bench if you get sloppy.
 
Long count spoto? I'm with you on the shoulder health to OHP. Get your shoulder health to where you can standing OHP healthily and then do seated neutral grip DB or whatever. CAN I tie my shoes? Yes. But I found a similar way that gets the job done that's easier on me, so that's what I do. Same principle.
 
herderdude said:
Long count spoto? I'm with you on the shoulder health to OHP. Get your shoulder health to where you can standing OHP healthily and then do seated neutral grip DB or whatever. CAN I tie my shoes? Yes. But I found a similar way that gets the job done that's easier on me, so that's what I do. Same principle.
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Spotos it is. Fair enough. Will do bud
 
herderdude said:
Long count spoto? I'm with you on the shoulder health to OHP. Get your shoulder health to where you can standing OHP healthily and then do seated neutral grip DB or whatever. CAN I tie my shoes? Yes. But I found a similar way that gets the job done that's easier on me, so that's what I do. Same principle.
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#flipflopmafia
 
5/18/16-sb 2 week 4 day 2 deload
Primary squat/secondary deadlift
Warm up
Usual stuff with extra stuff for my shoulders my chiro told me to do

Comp squat
Some
Bss
50x8x2
Sldl
135x8x3
Mini band glutes bridges/abduction/planks/left side planks
2 rounds 30 sec each
Rehab: usual 2 rounds

Notes: I'm pretty frustrated with squats. I'm about to become a mono only lifter. I'm to tight to grab in the rack and to small to grab outside of it. My chiro wanted me to grab in the rack. Some looked ok but all felt like crap. Felt like I was pushing myself forward the whole time. No hip pain and only one rep I shifted on. So hips are on track. Now my upper back/pecs are the issue. I may have found a way to grab in the rack but I'll have to test it with weight. The rest was fine. Daily rehab drills are adding up. Also I'm trying to squat closer but in flats that's not going so well lol. So lifters might be needed or I'm gonna have to stay mono lift wide.
 
I have your issue on squat with grip. Even in a mono it's like a game of inches on placement. The latest thing I've been doing is pinkie under. Lilly believes that thumb over does the pushing forward that you're describing. I feel a lot better at driving my back into the bar now.
 
I understand you're frustrated, but if you can fix your hips you can fix your shoulder mobility. Be patient and keep putting in the work. Don't say "good enough" and be limited to a mono if you don't HAVE to. Whoever you're working with seems to be a valuable resource.
 
herderdude said:
I have your issue on squat with grip. Even in a mono it's like a game of inches on placement. The latest thing I've been doing is pinkie under. Lilly believes that thumb over does the pushing forward that you're describing. I feel a lot better at driving my back into the bar now.
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Really? I love the feeling of thumb under. Thumb over feels weird and allows my shoulders to move into positions that I don't really like. I feel you on the mono too, however I knew exactly where to grab back then. Now it's just a toss up.
 
Hyde said:
I understand you're frustrated, but if you can fix your hips you can fix your shoulder mobility. Be patient and keep putting in the work. Don't say "good enough" and be limited to a mono if you don't HAVE to. Whoever you're working with seems to be a valuable resource.
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He is very smart, he is positive we can fix my shoulders. So that's the next focus. I'm working hard on my end to open it up myself. I'd like to be able to work out of rack myself. Hope to Figure it out soon.
 
SweetLou321 said:
Really? I love the feeling of thumb under. Thumb over feels weird and allows my shoulders to move into positions that I don't really like. I feel you on the mono too, however I knew exactly where to grab back then. Now it's just a toss up.
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I tried lots of stuff for tendinitis and eventually got most comfortable with thumb over. Its a different feel from thumb under for sure. I'm still getting used to how my shoulders sit in that position even though I'm squatting better now.
 
SweetLou321 said:
Really? I love the feeling of thumb under. Thumb over feels weird and allows my shoulders to move into positions that I don't really like. I feel you on the mono too, however I knew exactly where to grab back then. Now it's just a toss up.
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herderdude said:
I tried lots of stuff for tendinitis and eventually got most comfortable with thumb over. Its a different feel from thumb under for sure. I'm still getting used to how my shoulders sit in that position even though I'm squatting better now.
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I thumb-over and couldn't do it any other way after doing this >year. I do have to stretch my shoulders by walking out a band overhead though. Never knew it was the thumb causing the shoulder tightness.
 
5/20/16-sb 2 week 4 day 3 primary bench deload
Warm up
Usual stuff with two arm hangs
Chinsx3x2

Larsen bench paused
135x8x3
Flat db press paused (Mike Israetel style)
60x8x3
High cable rows paused
75x12x3
Chinsx10 more/16 total
Hammer curls/light band pushdowns/mini band face pulls paused
25x12/15/15, 2 sets
Rehab: 2 rounds

Notes: chiro said incline probably wasn't the best idea good given me trying to open up my shoulders/pec more to squat and due to my injury risk. So I picked Larsen instead, the both suck anyways. Flat db press was an intense stretch, gonna be fun to suck at those. Not a fan of the high rows, made some head way in the way my scaps move on chins. Ready to get after some volume.

Side note: felt biceps on deep db presses, may mean the shoulders need more attention then I thought. Best way to keep full rom is to train through it.
 
5/21/16-sb 2 week 4 day 4 deload primary deadlift/secondary squat
Warm up
Usual stuff

Conv deadlift
315x3x3
High bar squat
225x8x2
Ghrs/abs wheel
8/10, 2 sets
Rehab: usual stuff

Notes: overall decent day. Took a lot of sets at 135 on squat to see if I liked inside or outside the rack better for high bar. Inside looked better so went with that. Good quad and glute activation on high bar.
 
5/23/16-hb 1 week 1 day 1 secondary bench (low)

Warm up
Usual stuff
Chinsx3x2

Spoto bench paused
60%-205x8x4 @6ish
Seated oh db press paused
50x10x4 @7/7/8/8
Chest supported row machine paused
100x10x2 @6/7
110x10x2 @7/8
Chins-20 more for 26 total
Db curls/skull crushers/mini band face pulls paused
30x10/95x8/15 @8
25x12/75x10/15, 3 sets @6-7

Rehab: 2 rounds

Notes: had to leave mid session to grab gf as her car broke down, came back to finish it up. Bench set up was not ready for old feet first style, the tightness imbalances on my back side were taking over and it was hard to get even. So will likely go shoulders first as I continue to heal up. Don't need to make that issue worse, plus it was hard to feel "comfortable" and tight due to this. Db oh press sucks. I'm gonna take out chins for a little, my gf pointed out some really bad motor patterns my lats are to weak to fix for now, so I'll focus on pull downs and getting things to move right and once those motor patterns and muscles get better I'll move back to properly performed chins. I have no ego at this point so I'll take a step back if I need to, to take a step forward.
 
5/24/16-hb 1 week 1 day 2 primary squat/secondary deadlift (med)

Warm up
Usual stuff

Comp squat paused loose belt
65%-275x7x5 @7-8
Sldl beltless
65%-235x7x5 @7/8/6/6/6
Bss with arm support
30x9x5 @5-6
Planks w/left side planks
30sx5/15sx5
Rehab: micro band abduction/adduction left side laying down/mini band glutes bridges and adduction
2 rounds

Notes: my cardio vascular system was not ready for those squats. Felt like money until the last 2 sets when the fatigue built up. Was able to control the shift and came out pain free. The fatigue carried over to sldl in the first 2 sets. Kept bss light to really focus on what I was doing and control the muscles. It's to restore balance anyways and now cares how much is bss anyways. Found of i put a mini band around my planks and squats it helps set my hips evenly. So that will be used going forward.

Coming back.
 
Bp even with meds is being persistent will be getting chest x Ray and ekg done soon. But do you guys think adding in some cardio would be a good idea? And if so what type?
 
SweetLou321 said:
Bp even with meds is being persistent will be getting chest x Ray and ekg done soon. But do you guys think adding in some cardio would be a good idea? And if so what type?
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**** yeah it will! Any type that you will actually do. Liss if you want, intervals if you don't have time. Might want to clean up your diet and see if that doesn't help, too.
 
herderdude said:
**** yeah it will! Any type that you will actually do. Liss if you want, intervals if you don't have time. Might want to clean up your diet and see if that doesn't help, too.
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I've done the clean diet thing in the past. But diet is fairly clean as is. 4-8 servings vegetables and 2-3 fruit per day, clean carbs, healthy fats. I only have a touch of junk at the end atm or the occasional cheat meal. Currently dieting to lose some more fat to see if that helps.

I don't want to do intervals bc it can effect recovery from lifting more. But I may add some jogging here soon on some off days from lifting. So moderate. Always treated me well in the past. Can do outside on off days too so no excuse to miss it
 
I will say Jim wendler really makes me rethink my training often. He recently put a post up about quality over quantity. One great set is better then several crappy ones. I need to make sure all the sets I do and perfect and not just in the name of volume from here on out.
 
Yes, if you're doing a volume day, you must move each rep with intent. This is one reason I prefer lower reo sets even for volume work. Rep PRs are a great training stimulus, but if you're not moving each rep with intent, it's kind of a cheap victory IMO
 
herderdude said:
Yes, if you're doing a volume day, you must move each rep with intent. This is one reason I prefer lower reo sets even for volume work. Rep PRs are a great training stimulus, but if you're not moving each rep with intent, it's kind of a cheap victory IMO
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Yeah but aiming for 30+ reps on a big lift and doing 3-4 reps a set will take forever and that is so many set ups lol. I could maybe see 5 reps but then that's still like 7 sets to hit my volume goals
 
5/26/16-hb 1 week 1 day 3 primary bench (high)
Warm up
Mark bell warm up with wall slides

Larsen bench paused
70%-205x6x6 @6/7/7/8/8/8
Flat db press paused
55x8x5 @6/7/7/8/9-10
Chest supported incline db rows paused
60x8x6 @7-8
Wide grip lat pull downs
120x8x3 @5-6
Hammer curls/standing French press paused/micro band pullaparts paused
20x15/55x10/15, 4 sets @6-7
Rehab: usual two rounds

Notes: moved very fast this session. Made it a good thought to watch my rest periods plus I had ample caffeine due to lack of sleep. Larsen press sucks lol. Worked on my positioning, getting better at keeping shoulder in contact/loading lats on the way down/and reversing on to my rhomboids. Made every rep count even with the fatigue of the volume. Those deep db presses killed all my pressing muscles. Had to train at the commercial gym so I can help some people out at a meet this weekend. Had two guys tell me I've gotten a lot bigger from when I started there 5 months ago. They thought I put on 20lbs lol.
 
All thats good news! I like the flow of that session too btw. Reminds me a lot of what an upper day would've looked like on 5/3/1 but a little extra in the right accessory places.
 
5/27/16-hb 1 week 1 day 4 primary deadlift/secondary squat
Warm up
Usual stuff
Extra shoulder stuff

1in deficit conv deadlift beltless
60%-315x8x4 @6/7/8/8
High bar squat beltless
60%-225x8x5 @5-6
High bar bottom half squats
135x10x3 @5-6
Planks with mini band around ankles
30sx5
Rehab: usual stuff 2 rounds
Cardio: just a little of jogging
Notes: the weight was oh so light today yet my cardio vascular system just can hang. It takes me 3-4min to recover from a set then 20min to recover before I can do the next lift. I'm fed up with being unhealthy. So I'm gonna slowly add in cardio to really restore my healthy. Today was a start. This workout shouldn't take 2.5 hrs.

Gonna belt up light for my lower body stuff as I had trouble holding my neutral position on squats. Hence the bottom half squat just sitting in those tight spots. Had a lot of trouble getting my quads to turn on like max aita says. Gonna be a work in progress. No belt squat set up option or I would have done them today.

Goals this block. Quads, pecs for them big pay checks, cardio vascular system.

Squats were pain free. Moved hands back out and neutral spine clicked back in.
 
Quads and pecs as a focus, huh? Might as well throw in biceps focus for the ultimate mirror mesocycle!
 
herderdude said:
Quads and pecs as a focus, huh? Might as well throw in biceps focus for the ultimate mirror mesocycle!
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Also hammering then per your suggestion lol.

I also spent a majority of my powerlifting career on my pc and triceps. So those muscles need the attention atm lol.
 
Hey man with it being late spring there's probably some great speedo offerings out at your local mall now if you wanna get on stage soon...
 
On a serious note can't go wrong with trying to up your gpp. Now that you aren't in a meet prep is the time to push it for sure
 
Hyde said:
On a serious note can't go wrong with trying to up your gpp. Now that you aren't in a meet prep is the time to push it for sure
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This is for my health, nothing more. I need to bring my bp down. Even on meds it's up near 140/90 at my recent Drs visit. So I need to get healthier to lift better in the end .
 
Side note: had some friends competing in an rps meet today's I helped out for about half of it. Gene was there to make sure the meet ran smooth or he was gonna ban the meet promotors from rps. Amit sapir showed up to compete against Thomas Knight. Depth we was ipf strict. Amit got called on first attempt depth. He yells at judge. Gene tosses Amit out of the meet on the spot. Pretty funny really.
 
It looked pretty close to me.

Didn't get a side video though, so it's hard to say. I know that generally, if it doesn't look deep from the front it's probably high.
 
SweetLou321 said:
Side note: had some friends competing in an rps meet today's I helped out for about half of it. Gene was there to make sure the meet ran smooth or he was gonna ban the meet promotors from rps. Amit sapir showed up to compete against Thomas Knight. Depth we was ipf strict. Amit got called on first attempt depth. He yells at judge. Gene tosses Amit out of the meet on the spot. Pretty funny really.
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That's ****ing awesome! Big points for Gene in my book. That's how you clean up the sport. Also who the fck is Sapir to get on a judge's case?
 
herderdude said:
That's ****ing awesome! Big points for Gene in my book. That's how you clean up the sport. Also who the fck is Sapir to get on a judge's case?
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Yup I agree. They were calling depth as strict as I've ever seen. That wanted convincing depth on the squats. This bar was set with the he first attempts on the first flight and was extremely consistent. So Amit should have known what they wanted on this day depth wise.
 
On the planks, you band your ankles and try and force the legs out?

Genetics are slowly giving me BP issues too.
 
RegisterJr said:
On the planks, you band your ankles and try and force the legs out?

Genetics are slowly giving me BP issues too.
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Yes sir, forces me to really lock the glutes in whole bracing hard.

They don't think mine is genetics at 25, they think there might be a bigger issue sadly
 
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