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Sweetlou's training log

9/1/16-day 3 week 7
Warm up
Duffin/hip shift/agile 8 mix

Ssb pause squat (120s rest)
350x2x5 @8
Nordic leg curls (75s rest)
Avg band hanging from pull down station grabbing end 5x3 @10
Seated Db shrugs 3s pause at top (120s rest)
100x9/7/6 @9
Prison t-bar rows (120s rest)
205x5x5 @8/8/8/9/9
Reverse grip curls (90s rest)
85x6x3 @8/8/9
Abs wheel (60s rest)
Bwx6x3 @6/7/8
Rehab: 2 rounds
Cardio: job 1/3rd mile
Notes: strength was in full effect tonight. I was smashing everything esp the squats. Technique wasn't as great as it has been. I couldn't sit down as well. Little did I know it was bc I got new laces for my reeboks and I laced it up higher then I had been. This limited my ankels, as soon I put it where I had it I was back on like donkey kong. I only lace the things like 5 holes lol. Brace was on tonight, just need to turn the glutes and quads on a touch more pre squat and I'll be smashing some big prs with ease.
 
Oh you're one of those guys that doesn't tie your shoes, huh?
 
That is a great cue Hyde. It really helps my elbows and shoulders feel better too.
 
SweetLou321 said:
Yup. I usually don't tie for bench. And only half lace for squats and pulls lol. Might as well not even wear them
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I can't be too hard on you, really. I never tie my shoes except for main lifts. Though I give myself a couple warm up sets so I can reach them easier.
 
9/2/16-day 4 week 7
Warm up
Duffin/mine

Comp bench paused
345x2 @10 all time pr
Cat bench (120s rest)
290x3x6 @9
Spoto bench paused
270x2
300x2
330x3 @10, went for 4 but to tired, all time pr
Face pulls (75s rest)
50x15x3 @7/8/9
Lat pull downs/dicks press (90s rest)
160x8/135x8 @8/8
160x8/135x7 @9/9
160x8/135x6 @10/9
160x8/135x6 @10/10
Floor flys paused (90s rest)
40x15x3 @9/10/10
Rehab: 2 rounds
Cardio: none
Notes: need to add more scap movement based movements to my warm up. Had trouble getting set on bench I was so tight and tired from the week. That 345 was brutal but better then the 335 I did before. Time to start the visualization techniques and turn it on as the meet approaches. I've still been in a overall relaxed state. Time to hone in on the meet mindset and harness that. The last spoto was the best set of the night. Time to really hit some prs.
 
Just gonna brag for second. I had my two clients compete yesterday. One girl 148er in wraps and a guy 198er in wraps. This was the girls third meet. She is a hard worker. We worked on her form and pushed her frequency. She went 363 squat/175 bench/363 dead for a 900 and chAnge total. 9/9 day and a pro total. This was close to 100lbs over her first meet last year if I remember right right.

The guy went 606 squat/352 bench/606 pull for 1560ish total and a 60lbs meet pr. 7/9 day. His head wasn't in the squats so we got him in the zone after missing 606 on his second and he crushed it with a lot left in the tank on his third. He went 633 on his third pull and passed out half way up and went limp.

It's a rewarding feeling, not the same as competing but still pretty cool.
 
9/5/16-day 1 week 8
Warm up
Floss/duffin/hip shift/agile 8 mix
Bss/banded goblet pause squats/abduction

Comp squat (120s rest)
330x3x3 @pissed off
Conv deadlift
225x5 pain

Done

Notes: body wasn't having this session. Hip was not agreeing with me. Squats felt like **** like always. Really tried to work on my core tightness. I really should skip this meet and restart my squat with ground zero technique wise to fix these major form issues. I bruised my right shin last week on pulls right were the bar meets it at the start and that 225 set hit it every time and crippled me, pain at 10. Shut it down and moved on. Will live to fight another day.

As much as I like the group at the gym my gf goes too I'm over the heat. My squats feel worse as I warm up and lose weight and sweat and my belt feels off. I'm almost over being light headed on 99% of my lifts from it. I know it's from that as I trained in ac last week due to my schedule with no issues and felt amazing and had the best squat session this whole prep there bc of it.
 
Just 5 days ago on SSB squats you said you were crushing them. I just looked back a page or two and nearly every time you talk about your squat feeling ****ty you mention the heat.

1. Dont scrap the meet - if you really dont feel like you have your squat, just enter bench and deadlift or take a token squat. You're in a good place on conv pulls and bp - go put it on the platform.

2. Squat in the ac for a few sessions before you go scrapping everything again. Dont jump the gun man, every rep of every session isn't going to be perfect. Yes, we should 100% strive for them to be, but everyone has off days. Correct me if I'm wrong, but you've already made a good deal of progress on your squat since the last time you broke it down completely. Just keep working on what youve been working on, in the AC, and then reassess.

No offense, but you seem to be similar to me in the fact that we get discouraged from 1 bad session. Just ride it out and keep working Lou.
 
J is right on. Stay in the meet, get in the AC - put yourself in an environment for success. The fun group obviously isn't enough to make up for the heat, so you have your solution in front of you.
 
Talk to your coach about what was going on today. Maybe an experienced dude like JB can help you through this. Also, I would sleep on it man. Brash decisions made when pissed usually don't stick...but the AC thing might haha
 
jswain34 said:
Just 5 days ago on SSB squats you said you were crushing them. I just looked back a page or two and nearly every time you talk about your squat feeling ****ty you mention the heat.

1. Dont scrap the meet - if you really dont feel like you have your squat, just enter bench and deadlift or take a token squat. You're in a good place on conv pulls and bp - go put it on the platform.

2. Squat in the ac for a few sessions before you go scrapping everything again. Dont jump the gun man, every rep of every session isn't going to be perfect. Yes, we should 100% strive for them to be, but everyone has off days. Correct me if I'm wrong, but you've already made a good deal of progress on your squat since the last time you broke it down completely. Just keep working on what youve been working on, in the AC, and then reassess.

No offense, but you seem to be similar to me in the fact that we get discouraged from 1 bad session. Just ride it out and keep working Lou.
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You are right dude man. I will still squat in the meet.

I will however most likely switch to the ac gym for good. I'm gonna give it one more session. It'll be a bench session tonight. If the heat kills my mojo then that's it for me sadly. The quality and enjoyment of my lifting comes first.

I will regardless be squatting in ac only going forward lol. Bench isn't nearly as bad.

I don't usually get discouraged but I've been having technique issues in my squat for awhile, this night I just got frustrated I could fix it.
 
Hyde said:
J is right on. Stay in the meet, get in the AC - put yourself in an environment for success. The fun group obviously isn't enough to make up for the heat, so you have your solution in front of you.
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Giving it one more session. But it will most likely be ac only going forward for me.

Also after some deep thinking, I'm a very solo lifter, head phones in ect. So the environment has become a lot less for me and I train with equal intensity at both places. I guess I just enjoyed the people more when I do talk, but that's not gonna put numbers on the plateform.
 
rob112 said:
Talk to your coach about what was going on today. Maybe an experienced dude like JB can help you through this. Also, I would sleep on it man. Brash decisions made when pissed usually don't stick...but the AC thing might haha
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Already talked to him. Said to stop training in the heat lol.
 
9/7/16-day 2 week 8
Warm up
Duffin/mine

T3 raise (90s rest)
10x10x3 @6
Cg 2 board paused (120s rest)
275x3x2 @6
Incline rear delts raises (120s rest)
15x15x3 @7
Seated ohp press (120s rest)
110x8x2 @6
Neutral grip pull ups (90s rest)
Bwx3x3 @7
Rehab: 2 rounds
Conv deadlift (60s rest)
405x1x4 @6
Double overhand dl hold
365x2s @10 lol idk why Josh wrote that no way I could hold that.
Cardio: jog 1/3rd mile
Notes: felt good tonight. Was on overall and finally dialing in the finer points of the bench. Decided to make up some of the missed work as it was cool and I felt good. Will make up the rest later in the week. Pulls were on, just wedged harder so the bar was well off the ground before I started to avoid the bruise. Ready for this last leg of meet prep.
 
SweetLou321 said:
Giving it one more session. But it will most likely be ac only going forward for me.

Also after some deep thinking, I'm a very solo lifter, head phones in ect. So the environment has become a lot less for me and I train with equal intensity at both places. I guess I just enjoyed the people more when I do talk, but that's not gonna put numbers on the plateform.
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You know I realized I trained for half a decade in a crappy commercial gym and got stronger (despite not really knowing what I was doing). Switching back to the commercial gym here finally for the AC was a fantastic move for me. They have power bars, deadlift bars and platforms, and chalk, plus some strongman stuff and a badass sled. I am making better progress than ever before, as I can train very intensely on my own just fine and don't die from overheating now.

I think a great crew can be a tremendous asset, but if you have enough internal desire all you need is a power rack and a drive that will not be denied.
 
Hyde said:
I think a great crew can be a tremendous asset, but if you have enough internal desire all you need is a power rack and a drive that will not be denied.
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Seconded.

And what Jared said a few posts back hit the nail on the head. I used to be the same way. Letting one bad session put you in the dumps and question your training.
 
9/9/16-day 3 week 8
Warm up
Duffin/mine

Comp bench paused (120s rest)
280x3x3 @6
Spoto press paused (120s rest)
245x3x2 @6
Face pulls (75s rest)
50x15x3 @7/8/9
Lat pull downs/dicks press (90s rest)
120x8/105x8 @6
120x8/105x7 @6
120x8/105x6 @6
120x8/105x14 @6/10
Floor flys paused (90s rest)
30x15x2 @7
Rehab: 2 rounds
Cardio: none
Notes: switching the days up to make it easier to switch between the gyms and having spotters. Trained in ac tonight and honestly the rest periods were not fast enough to keep me warm. Easy night. Left pec tie in is starting to act up. Gonna address that a touch more going forward.

Side notes squats wth an empty bar to kill time between sets and I think I over think the squAts. I just got under and went it felt right if that makes sense. Will see how that goes next week. The less I think on the big three and just do what I know the better they seem to go. Bench technique is dialed in.

Work capacity, cardio, and health is light years ahead this meet prep then any prep I've ever done before.
 
What in the hell is a dicks press? Is that reg's shirtless spoto floor press hybrid with chains?

And notes look good dude. From an outsider's perspective, Id agree you overthink - you're too smart and analytical for your own good.
 
jswain34 said:
What in the hell is a dicks press? Is that reg's shirtless spoto floor press hybrid with chains?

And notes look good dude. From an outsider's perspective, Id agree you overthink - you're too smart and analytical for your own good.
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If you look it up on the you tube you'd see. You cg bench then go to skull crusher bottom position back to cg bench bottom and up for a rep.

I've been told many a times. Sucks sometimes but it works out more often then not lol
 
The analysis is good, to a point - helps you figure out how to attack weaknesses. You just need to make it work for you and not mindscrew yourself on the little things too quickly.

I squat Wednesday and my left knee started hurting first couple work sets, so I started hipshifting to the right subconsciously to protect it. I just kept plugging and as I warmed more the pain left and by the end I had a PR AMRAP that looked pretty great.
 
For you, I'd suggest limiting your assessment time. Look at it, decide, stick to your decision. You're smart, you have experience, go with it. Take your training by the macrocycle instead of the mesocycle, don't put too much stock in good or bad sessions, and keep technique simple.

I realize this is an impossible demand! But working toward simplifying will do nothing but benefit you. So give it an honest try. You'll end up still thinking more than most, which is great anyway.
 
herderdude said:
For you, I'd suggest limiting your assessment time. Look at it, decide, stick to your decision. You're smart, you have experience, go with it. Take your training by the macrocycle instead of the mesocycle, don't put too much stock in good or bad sessions, and keep technique simple.

I realize this is an impossible demand! But working toward simplifying will do nothing but benefit you. So give it an honest try. You'll end up still thinking more than most, which is great anyway.
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I can do this. Simple enough. Thanks dude.
 
Btw was gonna make a fb group or chat to include the am boys in it. It's easier to keep up with and Sean and I use it more then here anyways. If your up for it let me know.
 
9/10/16-day 4 week 8
Warm up
Just some activation stuff and internal rotation stuff

Ssb pause squat (120s rest)
300x2x3 @6
Nordic leg curls (75s rest)
Avg band hanging from pulldown station grabbing endx3x2 @6
Seated Db shrugs with 3s pause at top (120s rest)
80x12x2 @6/7
Prison t-bar rows (120s rest)
165x5x3 @6
Reverse grip curls (90s rest)
65x6x2 @6
Abs wheel (60s rest)
Bwx6x2 @6
Rehab: 2 rounds
Cardio: jog 1/3 mile
Notes: the Ssb at the commercial gym is cut weird, I just can't seem to keep the center of gravity over my mid foot with it but the other gym Ssb I have no issues with. Either way just squatted today, did what I know how to do. Felt perfect and effortless. Great glute drive. Felt pretty good with an empty bar so I just went with it and cut some of my usual warm up. No hip pain.
 
Yeah i get on fb about once a week tops. But I'll join anyway!
 
I rarely use fb messenger but I'll join.
 
9/12/16-day 1 week 9

Squat
Shut down early
Sumo dead
545x1 @10
Cat sumo dead (120s rest)
460x2x4 @10
Rehab:
Kb swings+planks
20kgx10/60s x3
Hip thrust static hold with tripled micro around knees+wobble knee left side only with same band 60s/10 x3
Cardio: none

Notes: squats were going pretty bad overall. It wasn't the heat. It's just my positioning and motor patterns. I keep extending my t spine and losing my tightness in the hole. Felt pretty bad working up, re warmed up then shut it down. Not worth it. Token squat or push pull at meet most likely. I just need to fix my positioning.

Deadlift issue was I either bruised or fractured my right shin pull 315 2 weeks ago. It's still swollen and hurts to the tough, if the bar hit it I'm crippled and it's a pain level of 10, my chiro said stop conv and will most likely get an X-ray on wed to see what it is. As I expected sumo sucked bc my hips suck and my connection to them sucks. Started to shift some on the cat pulls so shut it down and went into damage control with targeted rehab to help sinc up my missed links.

Deff still doing the meet in some fashion or another put I'll let the next few weeks determine what's gonna happen on the day off. Already alerted Josh to what's going on for feedback.
 
Also it appears I've stained my long head bicep tendon on left shoulder which hurts like a bitch when I bench, I was gonna bench tonight but the bar didn't feel great.

My squat issues are deff my positioning with a bar on my back and bad habits from being hurt. I have no issues with the Ssb. This has been on going for some time. So I'm unsure what to do from here honestly.
 
Do whatever you can to get stronger. Build a fuggin' monster SSB squat, build monster grip, bench again when the time comes, show up for push/pull and PR.

You have one of the best coaches in the game, a great chiro, strong work ethic and a sharper mind. You will overcome.
 
Hyde said:
Do whatever you can to get stronger. Build a fuggin' monster SSB squat, build monster grip, bench again when the time comes, show up for push/pull and PR.

You have one of the best coaches in the game, a great chiro, strong work ethic and a sharper mind. You will overcome.
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Thanks bud. I was just sharing the day. Will work with Josh to do some damage control and do what I gotta do to keep on moving forward.
 
Obviously your coach overrides anything I am gonna say but you had like a bunch of sessions in a row where you were PRing and getting some big lifts in, and now your beat up. That happens to me a lot too. Usually means my body ****ing hates me and I need to deload or take a few days off.

Obviously if you fractured a bone or something that is different. Just my 2 cents ma man.
 
rob112 said:
Obviously your coach overrides anything I am gonna say but you had like a bunch of sessions in a row where you were PRing and getting some big lifts in, and now your beat up. That happens to me a lot too. Usually means my body ****ing hates me and I need to deload or take a few days off.

Obviously if you fractured a bone or something that is different. Just my 2 cents ma man.
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Just came off a deload. The squat issues were still there with low bar, I was just hoping it would clean up, but the heavier the weights get the worse the form issues show. The shin is just something I gotta deal with. I feel ok, it's meet prep, so **** will suck but I'm just trying to make due ATM
 
SweetLou321 said:
Btw was gonna make a fb group or chat to include the am boys in it. It's easier to keep up with and Sean and I use it more then here anyways. If your up for it let me know.
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Did you ever decide on this?
 
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