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Jswain's training log for powerlifting

The question that comes to mind with that is what is the real purpose of it? How does it actually benefit you? Seems it is doing all of the work you would want your muscles to do if you truly wanted to correct your posture. I mean unless trying to loosen up the anterior delt & pec area, how does de-training muscles make them perform better at their duty?
 
MrKleen73 said:
The question that comes to mind with that is what is the real purpose of it? How does it actually benefit you? Seems it is doing all of the work you would want your muscles to do if you truly wanted to correct your posture. I mean unless trying to loosen up the anterior delt & pec area, how does de-training muscles make them perform better at their duty?
Click to expand...

By flossing out the adhesions and resetting the humerus/scapula. It's not something meant to be worn during training; it's a (p)re-habilitative device. The use of knee wraps for this type of flossing has been used for years, but isn't something you can do solo.
 
Rodja said:
By flossing out the adhesions and resetting the humerus/scapula. It's not something meant to be worn during training; it's a (p)re-habilitative device. The use of knee wraps for this type of flossing has been used for years, but isn't something you can do solo.
Click to expand...

Oh okay so it is used for SMR and Flossing. Totally makes sense now. I was wondering if they had gone the way of the "waist trainer" with that one. Which does anything but train the waist.

Hmmmm I may have to look into that as well. How much was it?
 
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59.99$. Its made really well and pretty heavy duty so i cant foresee it wearing out or tearing. I got the "formal" over the "casual" so i cant speak for the casual version.
 
Last edited:
jswain34 said:
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59.99$. Its made really well and pretty heavy duty so i cant foresee it wearing out or tearing. I got the "formal" over the "casual" so i cant speak for the casual version.
Click to expand...

Can you put it on by yourself? You said it may be too tight but you were able to wear it an hour?

Ive used a micro band but it was dangerously tight. Felt like i was loosing blood flow.
 
10/24/16 cycle 4 week 1

Upper #1 - Cgbp (3s)

Decided to pull the trigger on replacing op with cgbp. Still doing cgbp in the 5/3/1 rep scheme and then will be doing Proj Momentum style bench work on Thursdays.

-CGBP (working sets and joker paused)
Wu:
45x5
95x5
115x5
145x5
175x4 (accidentally did an extra)
Work:
200x3
230x3
260x3+* (x8**@8~322/350)
*last 3 paused, first 5 t&g
**i may have done 9. I think i counted 6 twice but i just went with the lower of the 2.
Joker (x3@8 target)
300x3@8 (~86% ~ 350)
FSL CG Spotos (3-5x5-8) (60s rest)
200x8x5
@5/6.5/7/8.5/9

-DB seated OP (3x10) ss/ HS iso rows (5x10)
50x10x3 / 90x10x3
@8/10/9 @7/7/7
-----------/100x10x2
@8/8

-pullups (3xAMRAP@9) (90s rest)
5/4/4....gonna see if it makes a difference if i do them before the rows next week.

-Rear delt fly machine (3x15) s/ Tricep rope pushdowns (3x12)
100x15 / 120x12
100x15 / 140x12
90x15 / 130x12

-stretching: 5 mins usual spots
-stationary bike: 10 mins, res 8, 60-65 rpm.

Notes:
-We'll see how this set up treats me for a while. Last time i trained cg heavy i made some good improvements on my comp press so hoping for the same.

-Back is feeling close to 100% but my hams and adductors are still pretty sore from bss the other day (those things give me doms more than any other lift hands down). So we'll see how they feel tomorrow. Wont be doing any jokers. May not even amrap it, or ill just be sure to stop at a solid 7 or 8 max. Dont wanna push too hard too soon.
 
After looking around a bit it does appear that i wound up getting too small of a size for the bowtie. Donnie recommended a 231lb guy get an 2x or 3xl when on the website it says the xl should be used for people up to 255lbs. I just emailed them to see if theyd allow me to exchange despite me already taking the tags off. Kind of annoying, especially if they dont allow an exchange.
 
Posting these here so i can read them later:

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10/25 lower day #1

After some more thought yesterday i decided to forgo back squats this entire cycle. My movement pattern is too fckd to try and keep doing what im doing. It'll just keep happening over and over and over.

Edit: post below is what I noticed today with my pelvis.

Everything beltless.

Low bar squat: 45x5 -> just wanted to see how it felt. It didnt hurt at all but that doesnt mean i should go back just yet.

-Paused fronts:
45x5
95x5
135x5
135x5
^the transverse pelvic rotation was most noticeable on the fronts. It was brutally obvious. It was causing my knee to track forward unevenly compared to my right one. I could kind of correct it if I actively thought about trying to "corkscrew" myself in the opposite direction (rotate rightward meaning left iliac moves anteriorly).

-Paused high bars:
185x5
135x5x2

-Front squat rack holds
275x15sx2

My bracing under load sucks. Probably half my issue as i read in an article that Gentilcore or Cressey (dont remember which one specifically) see this transverse rotation issue a lot in people with improper breathing patterns.

-RDL (3x12)
135x12
225x3x12

-BSS
50x12x2

-Pull throughs
110x15x3

-Pallofs
2x20s@35 lb

Stretching - 5 mins: focusing on left hamstrings, left adductors, right hip flexor.

Stationary bike - 10 mins, res 8, 60-65mph.
^will probably be changing that to a walk on the treadmill. Need to sit on my ass as minimally as possible.

Notes:
1. Its gonna be hard for me to not go heavy too soon as that's what gets me excited to train. Like i said, i probably COULD squat heavy, but it wouldnt be doing me any good. I think i really need to address what is going on with my pelvis and how it is affecting my movement pattern before anything else. Especially given that it is having upstream effects on my lspine, tspine, scapulae, and subsequently my neck.
2. Im uneasy about pallofs right now. What if i am doing them in my rotated/improper position? That will just strengthen that position...so i may need to scale those back and go to an even more basic pelvic control "core" movement like side planks, bird dogs, and dead bugs.

I've got a lot to think about in terms of my lower body training going forward.
 
jswain34 said:
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Noticed this today in my front squat. My right hip rotates toward the right in the transverse plan (which would be left transverse pelvic rotation). The secondary symptoms fit as well (lesser glute activation on the right, low left shoulder, hypertonic left paraspinals as compared to the right, left lower back pain).

I need to read it more in depth but at a first glance it seems very fitting.
Click to expand...

^^^
 
Are you going to try to roll out your lats and LAX ball your pecs and anterior delt while having the bow tie on?

I'm considering ordering the casual one
 
tyga tyga said:
Are you going to try to roll out your lats and LAX ball your pecs and anterior delt while having the bow tie on?

I'm considering ordering the casual one
Click to expand...

Thats a great idea id think. Or smr them then put the bow tie on to hold that newly found position would be another good application. I am shipping mine out for an exchange today so i will be doing that when i get my 2xl in return. Ive only worn it around the house and to and from the gym on Mondays bench day.
 
That was my thought process as well. Unglue the tissue and use the bow tie to hold you in correct position.

I sold myself on it lol Christmas present coming
 
tyga tyga said:
That was my thought process as well. Unglue the tissue and use the bow tie to hold you in correct position.

I sold myself on it lol Christmas present coming
Click to expand...

Id order at least 1 size above what the recommendations on the spud site say.

Edit: it looks like they took the sizing down under the info. Ill post a screenshot i took of it for you tyga tyga

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jswain34 said:
10/25 lower day #1

After some more thought yesterday i decided to forgo back squats this entire cycle. My movement pattern is too fckd to try and keep doing what im doing. It'll just keep happening over and over and over.

Edit: post below is what I noticed today with my pelvis.

Everything beltless.

Low bar squat: 45x5 -> just wanted to see how it felt. It didnt hurt at all but that doesnt mean i should go back just yet.

-Paused fronts:
45x5
95x5
135x5
135x5
^the transverse pelvic rotation was most noticeable on the fronts. It was brutally obvious. It was causing my knee to track forward unevenly compared to my right one. I could kind of correct it if I actively thought about trying to "corkscrew" myself in the opposite direction (rotate rightward meaning left iliac moves anteriorly).

-Paused high bars:
185x5
135x5x2

-Front squat rack holds
275x15sx2

My bracing under load sucks. Probably half my issue as i read in an article that Gentilcore or Cressey (dont remember which one specifically) see this transverse rotation issue a lot in people with improper breathing patterns.

-RDL (3x12)
135x12
225x3x12

-BSS
50x12x2

-Pull throughs
110x15x3

-Pallofs
2x20s@35 lb

Stretching - 5 mins: focusing on left hamstrings, left adductors, right hip flexor.

Stationary bike - 10 mins, res 8, 60-65mph.
^will probably be changing that to a walk on the treadmill. Need to sit on my ass as minimally as possible.

Notes:
1. Its gonna be hard for me to not go heavy too soon as that's what gets me excited to train. Like i said, i probably COULD squat heavy, but it wouldnt be doing me any good. I think i really need to address what is going on with my pelvis and how it is affecting my movement pattern before anything else. Especially given that it is having upstream effects on my lspine, tspine, scapulae, and subsequently my neck.
2. Im uneasy about pallofs right now. What if i am doing them in my rotated/improper position? That will just strengthen that position...so i may need to scale those back and go to an even more basic pelvic control "core" movement like side planks, bird dogs, and dead bugs.

I've got a lot to think about in terms of my lower body training going forward.
Click to expand...

Smart move not forcing the heavy squats. Have you figured out which muscles are tight and pulling your hips out of position? I would think that finding that out would be the most important part of recovery. Some muscle is overly tight and pulling you out of position. Once you know that you can work on releasing those muscles, and activating the muscles that have been turned off by the auto-inhibition of being overstretched all the time. An overstretched muscle simply can not fire correctly.
 
MrKleen73 said:
Smart move not forcing the heavy squats. Have you figured out which muscles are tight and pulling your hips out of position? I would think that finding that out would be the most important part of recovery. Some muscle is overly tight and pulling you out of position. Once you know that you can work on releasing those muscles, and activating the muscles that have been turned off by the auto-inhibition of being overstretched all the time. An overstretched muscle simply can not fire correctly.
Click to expand...

Tight:
R iliopsoas/rectus femoris/TFL
Left paraspinals
Left QL

Dysfunctional:
Right oblique
Right glute
Right QL

Im focusing on stretching the R hamstrings and right hip flexor group along with activation of both glutes. Hoping that pulls my pelvis back into alignment at the bottom of my squat and then i just have to focus on the motor pattern for a bit when i get back to squatting.

I need to watch the cws hip shift video again and see what that pt says about the adductors playing a roll in all of this. I know he mentioned in there.

I also just read that greater tibial rotation on one side can cause this rotation issue so that's something i need to examine as well.
 
Another big factor in hip placement is learning to really control and contract your transverse abdominal muscle. Basically it is the girdle that controls your abdomen wall. When weak it can cause issues with hip height and stability. However once trained it vastly increases that stability. Things like a few sets of 30 second vacuums or really cinching your stomach in as tight as possible with your bellybutton pulled back as close to your spine as possible on things like planks, pallof press and what not.

I definitely noticed a difference with my right hip when I started doing these. I used to feel like I was stepping down into a whole on my right side sometimes. Now that hardly ever happens, and when it does I intentionally tighten my TA and it levels my hips back out.
 
10/27/16 upper #2

-Comp BP (x1@8; 75%x5 until @8)
Tested out ring on ring grip today
45x5
95x5
135x5
185x5
215x5
245x3
275x1@5?
[email protected]
[email protected] -> misgrooved. Flared too early and the bar faded back on me too soon.
Back to my usual pinky on ring
[email protected] -> thought this would mitigate the issue. It did. But the glitch i get at lockout on the right popped up here. Everyone that was around said i got them both really easy but they should look that way at an 8-8.5.
Drops (120s rest):
260x5x3@6/6.5/8

-Pullups (3xamrap@9) (90s rest)
8/6/5

-HS Inc Press (3x10)
90x10
115x10x2

Ss/

-Tbar row (5x10)
90x10
115x10x4

Last 2 sets Ss/

-Machine fly (2x15)
120x15x2

-Seated OHD modular tri extension (3x12)
50x12
60x12
50x12

Ss/

-Facepulls (3x15)
30x15
40x15x2

-HS Preacher curl (2x15)
80x15
80x10-10s rp->x5

Stretch: 5 minutes
Incline treadmill walk: incline 4, 2.5mph, 10 minutes.

I felt like I couldve stayed in the gym for hours today. Since my squat and dead volume will be taking a hit maybe ill see some good bench improvements over the next few weeks to months. Oh yeah, lower half felt much more dialed in today than it had been recently. Was much tighter on the bench all around today.
 
10/28 Lower #2

-2 1/2" conv rack pull
Pull from dead stop each rep
Beltless
45x5
135x5
185x5
225x6
275x6
315x6x5 (4th set strong mixed, 5th set weak mixed, all other sets doh for grip work).

-Cable Belt Squats + Goblet Squat
Weight on cable pulley / DB weight x reps
140/55x10x3
140/70x10x2

Ss/

Rope pull throughs
110x15
120x15x5

An older guy at the gym started talking to me at the end of my pull throughs. I remember him from last time i worked out here - huge talker. He ate up all my time for core and stretching. I already wasnt going to have time for my 10 min walk. 1st set of deads to finishing pull throughs was 40 mins.
 
MrKleen73 said:
Another big factor in hip placement is learning to really control and contract your transverse abdominal muscle. Basically it is the girdle that controls your abdomen wall. When weak it can cause issues with hip height and stability. However once trained it vastly increases that stability. Things like a few sets of 30 second vacuums or really cinching your stomach in as tight as possible with your bellybutton pulled back as close to your spine as possible on things like planks, pallof press and what not.

I definitely noticed a difference with my right hip when I started doing these. I used to feel like I was stepping down into a whole on my right side sometimes. Now that hardly ever happens, and when it does I intentionally tighten my TA and it levels my hips back out.
Click to expand...

Didnt see this post til just now. Yes, the TVA is something that I have needed to work on for a while now. I do vacuums sporadically but never consistent enough to really do anything probably. I actually have, this past week, began to consciously think about contracting the tva while im doing my cable stuff for my upper body warmups. Great point Kleen ? ? and its good to know that it fixed a similar(ish) problem with you.
 
jswain34 said:
10/28 Lower #2

-2 1/2" conv rack pull
Pull from dead stop each rep
Beltless
45x5
135x5
185x5
225x6
275x6
315x6x5 (4th set strong mixed, 5th set weak mixed, all other sets doh for grip work).

-Cable Belt Squats + Goblet Squat
Weight on cable pulley / DB weight x reps
140/55x10x3
140/70x10x2

Ss/

Rope pull throughs
110x15
120x15x5

An older guy at the gym started talking to me at the end of my pull throughs. I remember him from last time i worked out here - huge talker. He ate up all my time for core and stretching. I already wasnt going to have time for my 10 min walk. 1st set of deads to finishing pull throughs was 40 mins.
Click to expand...

jswain34 said:
Didnt see this post til just now. Yes, the TVA is something that I have needed to work on for a while now. I do vacuums sporadically but never consistent enough to really do anything probably. I actually have, this past week, began to consciously think about contracting the tva while im doing my cable stuff for my upper body warmups. Great point Kleen �� �� and its good to know that it fixed a similar(ish) problem with you.
Click to expand...

Excellent, hopefully you will notice some improvement from it as well.
 
10/31/16 Upper #1

-CGBP (5s week) - pointer on edge
Wu:
45x-
95x-
115x5
145x5
175x3
Work:
185x5
215x5
245x5+ ([email protected] ~ 335/365) *T&G
FSL CG Spoto ss/ Pullups (3xAMRAP@9)
185x10x3 / bw x7, 5, 4

-DB Seated OP (3x12) ss/ HS Iso Row (5x12)
45x12x3 @7/7.5/8 ss/ 90x12x3 pron 90x12x2 Neut

-tri rope pushdowns (3x15) ss/ rear delt fly machine (2x20) & Facepull (1x25)
110x15 / 80x20
110x11 -5s rp -> x4 / 70x20
100x15 / 20x25 facepull

-Breathing/bracing
5 mins

-Treadmill walk: 12 min, 4 inc, 2.5mph
 
11/1/16 "lower" #1

Got frustrated today and really didnt do shît for legs.

-pause high bars
Bar x a bunch
95x6
135x6
185x4

-paused fronts
135x5x2

-try hack squat machine
1 pps x 5
2 pps x5
Everything just felt twisted and out of whack.

-RDL
185x12x3
^these "feel" fine, i might just not squat for a while, i feel like thats where all my issues are.

Side planks 30sx2 each side

Supine diaphragmatic breathing - 2 mins x2

Seated hamstring stretches - 60s

Supine breathing with foam roller between legs with knees and hips at 90 and feet on wall - 2 mins.

Hip shift rotations 2x10 each way.
 
Pulling/good morning variations 2-3 times a week for a bit and I'm sure you'll be more than fine. Maybe toss in something to add a bit of easy volume like beltsquat/hack/bss if you like and voila.
 
Hey I dropped compound lower body movements out for a month around 8-9 months ago. It sucks but you gotta sometimes. Then I took a hard look at my squat(and did all the mobility activation stuff like your doing). I agree with Hyde on doing what you can still. Best of luck man. We all get to a point from time to time where our bodies say **** this.
 
Hyde said:
Pulling/good morning variations 2-3 times a week for a bit and I'm sure you'll be more than fine. Maybe toss in something to add a bit of easy volume like beltsquat/hack/bss if you like and voila.
Click to expand...

Yup thats perty much right in line with what I was thinking. BSS on tues after some RDLs and belt squats after deads or rack pulls on fridays.

rob112 said:
Hey I dropped compound lower body movements out for a month around 8-9 months ago. It sucks but you gotta sometimes. Then I took a hard look at my squat(and did all the mobility activation stuff like your doing). I agree with Hyde on doing what you can still. Best of luck man. We all get to a point from time to time where our bodies say **** this.
Click to expand...

I just feel like im not lifting unless i squat and deadlft at least once a week lol. But, i feel ya man. That last sentence is pretty on point with where i am.
 
jswain34 said:
Yup thats perty much right in line with what I was thinking. BSS on tues after some RDLs and belt squats after deads or rack pulls on fridays.



I just feel like im not lifting unless i squat and deadlft at least once a week lol. But, i feel ya man. That last sentence is pretty on point with where i am.
Click to expand...

I had to cut leg work out for a long while due to a jacked up quad tendon a few years back. Took a few months to get back on track enough for any real leg training. However they came back strong and like you I was working on mobility which really helped once I returned.
 
MrKleen73 said:
I had to cut leg work out for a long while due to a jacked up quad tendon a few years back. Took a few months to get back on track enough for any real leg training. However they came back strong and like you I was working on mobility which really helped once I returned.
Click to expand...

And now you've squat your 5 raw and pulled 6 in comp! So I'd say you're pretty good proof that patience and persistence wins out in the long run.
 
Havent been on here much this week. No sleep Wednesday after the Cubs WS victory and then Thursday was pretty worthless because of that. Then yesterday i spent the entire day in Chicago at the Cubs rally. Today I have to catch up on getting study materials ready for my test on Monday, ill throw in a lift this afternoon if I can but i dont see it happening right now.
 
Hyde said:
You're still my friend, even if you are a cubs fan.
Click to expand...

RegisterJr said:
Isn't everyone a cubs fan this year? *yawn*
Click to expand...

Been a Cubs fan my whole life lol. Been going to games and watching with my mom since the mid 90s when I was a young lad. I hate the bandwagon idiots as much as you do (potentially more), they give us all a bad name. But, the way I see it is every fan base has some dumbasses. We just happen to have an much larger fan base than most, consequently, more dumbasses.
 
jswain34 said:
Been a Cubs fan my whole life lol. Been going to games and watching with my mom since the mid 90s when I was a young lad. I hate the bandwagon idiots as much as you do (potentially more), they give us all a bad name. But, the way I see it is every fan base has some dumbasses. We just happen to have an much larger fan base than most, consequently, more dumbasses.
Click to expand...

I didn't know a Cubs fan before this year. Maybe the last time they were 'close', but the new fan base here in Florida was irritating enough to not even watch the World Series.
 
RegisterJr said:
I didn't know a Cubs fan before this year. Maybe the last time they were 'close', but the new fan base here in Florida was irritating enough to not even watch the World Series.
Click to expand...

Well, you've "known me" on the internet for at least the last year so i guess you're wrong . Although, i understand people's frustrations and irritations with that. But...dont think that everyone who is a cubs fan is like that, there really are some real ones out there. Been a fan since watching sammy, moises, derek lee, mark derosa, terriot, fukudome, soto, dempster, maddux, zambrano. I went through the many **** years as a fan too.
 
Fans cared when they sucked, that's how I gauge a fan.

My dad was devastated when the Rams moved to LA. That's love
 
Hyde said:
Fans cared when they sucked, that's how I gauge a fan.

My dad was devastated when the Rams moved to LA. That's love
Click to expand...

Hahaha, yes, that is love. But hey, he had all the memories of faulk and warner and the rest of the greatest show on turf!
 
jswain34 said:
Hahaha, yes, that is love. But hey, he had all the memories of faulk and warner and the rest of the greatest show on turf!
Click to expand...

Those were the 2 I really remember being dazzled by. Faulk was like watching grease lightning slip down the field.
 
Hyde said:
Those were the 2 I really remember being dazzled by. Faulk was like watching grease lightning slip down the field.
Click to expand...

Yup. Marshall faulk was amazing. My dad's work had season tickets to the rams back then so i actually went to a couple games over the course of a couple seasons. Tori holt was another guy I remember. And orlando pace on the O-line. I played O-line so I always gave some respect to the big fellas up front.
 
jswain34 said:
Yup. Marshall faulk was amazing. My dad's work had season tickets to the rams back then so i actually went to a couple games over the course of a couple seasons. Tori holt was another guy I remember. And orlando pace on the O-line. I played O-line so I always gave some respect to the big fellas up front.
Click to expand...

Man you're taking me back. Rams was more or less the only football I ever watched
 
Hyde said:
Man you're taking me back. Rams was more or less the only football I ever watched
Click to expand...

Those were some of my favorite players back then! I was only 9 and my family still really hadnt settled in one location so my football fanhood hopped around a bit in those days.
 
11/7/16 upper 1

Hoping to really get back into the swing of things. The last month has been wildly inconsistent with the injury and the week of glory last week.

-CGBP (5/3/1) - just picked up where i left off.
(+pointer on edge of knurl/smooth)
WU:
45x-
95x-
135x5
165x5
185x3
Work:
215x5
245x3
275x1+ ([email protected]~335/348)*275 rep pr
Jokers:
305x1
[email protected] - misgrooved that so dropped it down.
Back down:
235x6x6
-> set 5 was x4-15s rest pause->x2

Ss/ backdown with pullups (4xAMRAP@9)
X7,5,6,5

A1. HS iso row (5x8)
100x8x5

Ss/

A2. Modular tri ext (3x10)
70x10x2
70x5->drop->60x5

A3. Facepulls (2x15)
20x15x2 on modular tri ext station

Notes:
-Good day back. Fatigue deficit was probably pretty low if not nothing so that explains the rep pr.
-Stole the 6x6 scheme from Hyde mentioning it in Jim's log. I like it for some submax hyper work. Will stay there again next week because of the rest pause i had to use on set 5. As he said, once that stops progressing you drop to 8x8 then to 10x10. Then reset.
 
I will mention that Louie said he always felt the biggest transfer from the 6x6 scheme, but that makes sense as it's most relevant to building ME work.

I'm going to do one more week at 10x10 next week (185) and then wave back to 6x6 likely.
 
jimbuick said:
I'm going to do something similar, although probably even higher volume (8x8, 10x10, 12x12, maybe even 15x15)
Click to expand...

Hooly shiiiite. 15x15...dare you to do it on squats . Just as a general question: does louie recommend this rep scheme progression for bench only? I think i saw one of you say that, but not sure. Im sure you could do it for squat variants if masochistic enough to go higher than 10x10.
 
11/8/16 Lower #1

•GM to pins (work up to x5@6; x5@7)
45x-
95x-
135x5
185x5
225x5
255x5
285x5 (+ loose belt)
305x5 (+ tight belt)
335x5@6
355x5@7

Gms are one lift i have 0 issue belting on regardless if im trying to keep things beltless or not.

•RDL (3x6)
275x6x3 (1doh, 1str mix, 1 wk mix)

•Supine hamstring curls
3x10
Used 5lb plates with the flats on the carpet. Doesnt work anywhere near as good as furniture sliders but made do with what i had.

I tried setting up a ghetto GHR with my feet wedged under a step up step and a bosu ball that i found online but 1. It was a **** set up. And 2. The first rep i tried my proximal gastrocs cramped up like a mofo. So i moved to these.

•RFE BSS (5x6)
60x6
70x6x4

•Pull Throughs (3x10)
130x10x3

Ss/

•Dead Bugs
3x8

•MFR calves, hips, QL
•stretch iliopsoas
•Inc Treadmill Walk - 15 mins, Incline 4.0, 3mph, ~90 cals burned (from treadmill, we all know how accurate these are).
 
Louie has only mentioned it for bench. Plus consider Louie is big on pushing your weight up for most lifters. With most bodyfat being favorably distributed to the lower body, acquiring the leverages he's after is probably much easier there than acquiring upper body mass that tends to take many years of upper hypertrophy combined with favorable muscle distribution from anabolics (as there are greater concentrations of receptors in the upper back, pecs, delts, traps).
 
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