Sweetlou's training log

SweetLou321 said:
They are on sale right now I think, 40% off
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Just looked - you're right, they're $20.99 right now. Need to get the gf's xmas stuff before i put in an efts purchase for myelf though.
 
Hey Lou, what do you mean wife to save the chest? I thought that worked it more. Can you esplain to me so I no confuse? Lol
 
rob112 said:
Hey Lou, what do you mean wife to save the chest? I thought that worked it more. Can you esplain to me so I no confuse? Lol
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My issue is with close it's a longer rom and can torque the shoulder more and annoy my specific issues. And when I get tired the bar shifts the load and rom torques my pec. Wide I can keep it centered and it doesn't bother me. Weird I know. But it works for my issues.
 
12/12
Comp bench paused
290x7 @8
Cat bench timed (10min cap)
260x4x4 @7
Dips (120s rest)
35x5x6 @7
Face pulls (90s rest)
15x16x3 @8
Lat pulldowns-Jm press (90s rest)
135-120x10-10x4 @8
Floor fly paused (90s rest)
45x14x3 @7/8/9
Notes: since I have a 5 week block I'm taking the last block to test just a tad. So a little lower main work volume to account for the testing fatigue. Today sets me up to just past meet levels. So I'm right on track even while dieting. Pretty happy about that. No psych up, no stims, and was tired from work.
 
rob112 said:
You a strong bol Lou. Nice work
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Thanks bud! Just staying healthy and making small progress over time is paying off. Wish I could say the same for my weight loss, I'm eating less now then I did at 190lbs and I'm barely losing at all. Working a desk job has killed my metabolism.
 
12/14
Comp squat
405x6 @8 pr
Cat squat timed (10min cap)
355x4x4 @7-9
Hack squat (120s rest)
115x8x3 @8
45 deg hypers (90s rest)
70x8x3 @8
Front squat static holds beltless (120s rest)
335x15sx3 @8
Cardio: 6 sprints
Notes: squat is also above meet levels atm. Leg strength still lags behind back strength but all in time. Won't fix that over one block. Was at a different gym and the bar was slick but I'm no bitch. Different hack squat which was heavier. Did treadmill sprints, just as bad as prowler. Gf graduates with her master tonight so I'm excited to be there for her and to go eat and celebrate on my high day, dieting starting to take off now that she dropped my cals more, feel small, strength is hanging around tho.
 
Nice squattin', Tex

Hopefully you start getting the fat off like you're after. You're trying to get down to 198 range, right?
 
Hyde said:
Nice squattin', Tex

Hopefully you start getting the fat off like you're after. You're trying to get down to 198 range, right?
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Thanks dude! Lift is clicking atm.

I'm starting to make progress again. Nah, just less fat. Idc about weight classes atm, I'll compete 198 if I'm close. But I want to be less fat so I can get bigger later and be healthier.
 
This is probably dumb to share my goal, but that's what I'm working on atm myself. I realized I absolutely wanna get bigger, but I wouldn't be comfortable gaining any more bf. therefore in order to go further I have to take a couple steps back. But slow and steady wins the race
 
Looks like we're all channeling our inner Ian and getting shreddedz. Currently trying to drop some bf myself.
 
Hyde said:
This is probably dumb to share my goal, but that's what I'm working on atm myself. I realized I absolutely wanna get bigger, but I wouldn't be comfortable gaining any more bf. therefore in order to go further I have to take a couple steps back. But slow and steady wins the race
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Pretty much man. Except I'd never look at any step as a step back anymore.
 
SweetLou321 said:
Pretty much man. Except I'd never look at any step as a step back anymore.
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Yeah, just in a bit of weight and leverage I mean. But it's definitely the best way forward. Look better, be healthier, stronger lb for lb, and the lower bf means I'll be able to use less AI, and thus have better cholesterol, when I cycle. Fat+bad lipids+gear makes for a ticking time bomb.
 
Hyde said:
Yeah, just in a bit of weight and leverage I mean. But it's definitely the best way forward. Look better, be healthier, stronger lb for lb, and the lower bf means I'll be able to use less AI, and thus have better cholesterol, when I cycle. Fat+bad lipids+gear makes for a ticking time bomb.
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But the total tho
 
12/16
Wg bench paused (120s rest)
245x5 @7
255x5x5 @7-8
Oh press (120s rest)
135x5 @7
145x5x4 @8
150x5 @8
Incline reverse flys (120s rest)
20x16/16/16/14/14 @8-10
Neutral grip pull-ups (90s rest)
7/7/7/6/5 @8-10
Cardio: jog 1/2 mile
Notes: I'm beat, I'm so ready for a deload. Wg bench feels pretty good. I hate ohp still.
 
12/17
Front squat (90s rest)
235x6 @6
245x6 @6
255x6 @7
Conv deadlift
485x6 @8 pr
Cat deadlift timed (6 min cap)
415x4x3 @7-8
Head supported db rows (120s rest)
70x9x5 @7-9
Db curls (90s rest)
30x11/10/10 @10
Abs wheel (60s rest)
10/8/8 @9-10
Seated 3 count paused db shrugs (60s rest)
90x12/11/10 @8-9
Notes: done, deload next week. So ready to recover. Snagged my third pr for the week and all lifts are above meet levels. Just putting in the work.
 
Great looking session man.
 
12/20
Larsen press paused
225x6x3 @8
Dips
25x6x3 @7
Head supported db rows
60x8x3 @6
Floor flys paused
30x12x3 @6
Mini band pullaparts
10x3
Db curls
25x10x3 @8
Notes: switching things up a tad and trying to keep it much more simple going forward. I'm really bad at Larsen presses, my leg drive makes a world of difference. I may be a better wg bencher it's turning out as well.
 
12/21
Comp squat
365x1
315x4x3
Sldl
135x8x3
Planks
30sx3
Bss/micro band face pulls
8x2/12x2
Cardio: jog 1/3 mile
Notes: everything other then planks was like rpe 0. Learning a little more control in my squat goes a long way. Need to keep on right hammy and adductor, that side is a touch tighten then my left. Noticed it on the sldl. Face pulls do wonders for my shoulder health which I need to stay on top of atm. Planks are way harder then the front squat static holds.
 
I was wondering how all them static holds were for you. I'm a huge fan of anti-flexion core work, but not front squats(I always get light headed)
 
rob112 said:
I was wondering how all them static holds were for you. I'm a huge fan of anti-flexion core work, but not front squats(I always get light headed)
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They are awesome from a upper back stand point and if you brace right. Pretty specific. I just suck at planks and always have. I also make them super hard anyways. What is anti flexion work?
 
12/23
Wg bench paused
135x8x3 @0
Oh press
95x8 @6
115x8x2 @7
Face pulls
30x10x3 @0
Neutral grip Chins
5x3 @7
Jm press
95x8x2
Notes: deloading is boring, wg bench may be better then my comp bench honestly.
 
SweetLou321 said:
They are awesome from a upper back stand point and if you brace right. Pretty specific. I just suck at planks and always have. I also make them super hard anyways. What is anti flexion work?
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Just a fancy way of saying core work that isn't crunches and sit ups that cause flexion lol

Interesting about the upper back. I'll consider them
 
12/24
Front squat
135x8x3 @0
Deadlift
315x6x2 @0
Abs wheel
5x2 @5
Notes: simple deload day. Caught up with some obb dudes. May get some stuff in the works. Happy holidays everyone.
 
12/26
Comp bench
250x8x2 @7
255x8 @8
260x8 @8
Dips
25x8x3 @7/8/9
25x9 @10
Rope facepulls
20x10x2 @7
20x16 @10
Head supported db rows
70x8x3 @7/8/9
70x9 @10
Floor flys paused-db curls
45x10-25x10x2 @8-8/8-9
45x12-25x10 @10/10
Notes: kicking off a new block, volume is tough stuff. I was pumped, sweating, and burning everywhere. Fun session and really Bro'd out after the main work. Just trying to get juicy.
 
So Lou, how do you go about getting your numbers and drop set progression? I have been using RPEs to set the days max(@8 calculation) and drop setting off that with prilepins. How do you go about that top set drop set for man lifts? And links?
 
rob112 said:
So Lou, how do you go about getting your numbers and drop set progression? I have been using RPEs to set the days max(@8 calculation) and drop setting off that with prilepins. How do you go about that top set drop set for man lifts? And links?
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I tend to just pick a starting number and add weekly. I wouldn't put to much thought into it honestly. For the cat work stuff I think I just started around 65% for down work and 75% for top set, then just added 10lbs weekly for squat and deadlift and 5lbs for bench.
 
SweetLou321 said:
I tend to just pick a starting number and add weekly. I wouldn't put to much thought into it honestly. For the cat work stuff I think I just started around 65% for down work and 75% for top set, then just added 10lbs weekly for squat and deadlift and 5lbs for bench.
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Interdasting. Kinda what I typically have been doing. Just try to beat numbers. Thanks Louis.

You guys all do a FB group for here? I remember you mentioning that
 
rob112 said:
Interdasting. Kinda what I typically have been doing. Just try to beat numbers. Thanks Louis.

You guys all do a FB group for here? I remember you mentioning that
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I haven't gotten to it yet, I will tho, I want to get off the forums.

Yeah keep it simple if you are not quite sure where you are and are planning a long term progression scheme. I will be trying somethings I got from nuckols soon which will be more percentage based but using a training max that will change more often. So we will see how I like that. Getting away from the rp stuff some, reason is I feel the rp stuff is aimed at the upper level athletes who can't make progress on shorter time scales. I was hitting prs a month after my last meet and so I want to push that until I'm forced into longer time scales for some prs.
 
You know that's a really good point on the more frequent PRs. I do also like the idea of preparing for good/bad days with auto regulation, but point is well taken Lou.
 
rob112 said:
You know that's a really good point on the more frequent PRs. I do also like the idea of preparing for good/bad days with auto regulation, but point is well taken Lou.
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Yes, which is a huge point. But I feel most programming should have some room for that anyways. It may just not be in the form rpe, or using a combo of rpe and percents which I have done often. As the rpe chart is a great way to get an idea what the goal percent is vs the actual percent. Also writing something like 85%x3 means that even if that was 90% of your max that day you should still be able to do it. But this all depends on you and how you best respond to the training plan given. The freedom of rpe may just fit your mindset better so you make better progress bc you believe in it more.
 
How do you go about percents on down sets? I've been kinda doing like prilepins, but if the last set isn't too hard I AMRAP it to make it more.
 
rob112 said:
How do you go about percents on down sets? I've been kinda doing like prilepins, but if the last set isn't too hard I AMRAP it to make it more.
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I'd just pick something that challenges your wrk capacity in a volume block but not to much so you can build off it. This will of course change and never be the same block to block and time period to time period. Then if you move into a more strength geared block is just taper the volume and intensity from where ever you managed to build your work capacity up to. This is all loose as it can't be static as we all have different recovery rates. That chart may be ok for a start, but by no means is the gold standard...for resistance training. It was done is weight lifters who use movements that are not as reliant on force production as the power lifts so it is not a one for one exchange.
 
Yea I was curious if you had a range for starters. At this point was I'm rolling it's easy to keep building. I think the difficult thing is the start bc if I want say 4 sets of 6 I want he last set hard, but I want it to be doable. That's tougher to gauge imo.

Check what I tagged you in on Instagram. Reminds me of CAT training. I also tagged anyone in here that follows me/I follow.
 
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