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Sweetlou's training log

4/26/16-sb 2 week 1 day 2
Warm up
Usual upper stuff
Chinsx3x2
New shoulder low back tie my chiro gave me to do.

3 count pause bench
77.5%-245x4x3 @6/7/7
Lower rehab, one round instead of two, some more between sets
Pause conv deadlift
81.5%-430x3/4/3 @6/7/6 miscounted second set lol
Chinsx9 more
Abs wheel paused/skull crushers to mouth
5/6, 2 sets @8/6
Adductor leg press
90x10x3 @6
Rehab: usual stuff one round

Notes: bench was one point. Smashed it. Pulls get good and easy, great bracing and tightness. Min hip shifting but I'll need to get a touch more on it. The extra tightness I generated helps a ton. Forgot how much I loved the adductor leg press, it really light up my adductor bit tied it in to much quads. May even add these as a warm up. Will hit multiple birds with one stone.

Side note did some squats with the bar, may need to toss the oly shoes back on and bring the stance in a touch. With just the bar it felt way better motor pattern wise and on my hip. Not in a rush, just another tool in the tool box if I feel I need to use it.
 
4/29/16-sb 2 week 1 day 3 primary bench (heavy)

Warm up
Usual upper body stuff
Chinsx3x2

Comp bench paused
85%-300x3x3 @7/8/7
Cg bench paused
85%-275x3x3 @8/8/7
Chest supported row machine paused
140x5x4 @9
Chins-21 total for the day
Standing French press paused/mini band pullaparts paused
95x6/10, 2 sets @6

Notes: fatigue was high today. Pretty sore and tired today. Worked ot and was beat by the time I hit the gym. However felt strong as hell. Bench was on point the most part. Left bicep gave me some trouble on some reps but I recovered fine. If I was fresher I would have gone for a pr. But today wasn't the day and training doesn't exist in a vacuum. Very happy with the work that was done. Bench is getting technical again. Just wait till I let the fatigue drop and go for something.
 
Getting up there nicely on bench, to be sure.
 
4/30/16-sb 2 week 1 day 4 primary deadlift/secondary squat (light)

Warm up
Rehab

Conv deadlift
77.5%-455x4x4 @7/7/8/9
High bar squat pause on oly shoes
Some work, stupid
More squats
Again stupid gave up
Side planks
30s each side for 2 sets
Bss with bar/single leg sldl
Some more work

Notes: felt good going in, really overall bad day once I got started. One of the other guys helped me with my squat. So gonna start over again. I'm spinning my wheels and going no where fast anyways. These imbalances are really starting to drive me nuts. I have no idea where to turn next. Training my right side in any fashion bss/sldl/planks is unfomrtable and hurts some times. However just training my left side doesn't seem like the best idea
 
Sucks about your squat dilemma man. Hopefully it passes soon.
 
RegisterJr said:
Sucks about your squat dilemma man. Hopefully it passes soon.
Click to expand...

It will eventually. Just gonna focus on my technique and building up my left leg. Not a big difference from where I'm at now. Just one thing ramped down a notch and the other ramped up. Simple enough.

Work on grabbing bar wider, stay high bar for now with flats in comp stance. Then push extra volume for the squat in pull in unilateral work and pull some from the main lifts so I can be fresher for them to keep my technique locked in.
 
5/2/16-sb 2 week 2 day 1 secondary bench (med)
Warm up:
Usual upper body stuff
Chinsx3x2

Foam press paused
81.5%-315x3x4 @7/7/7/8
3 count pause bench
81.5%-255x3x3 @6/6/7
Incline db chest supported rows paused
80x5x4 @8
Chinsx17, 23 total
Skull crushers to mouth/hammer curls
115x6/40x6, 2 sets @6-7
Rehab: usual stuff 2 rounds

Notes: felt really strong today. Set up on bench was pretty decent too. I picked the worst foam, thinner then the rest, felt like I pausing to a sweat shirt lol. Was killing the weights and just getting after it, not having to think about my form every second anymore.
 
At least bench is goin well for ya now dude. You've got your scaps and arch figured out it seems
 
jswain34 said:
At least bench is goin well for ya now dude. You've got your scaps and arch figured out it seems
Click to expand...

Yeah man, I went back to upper lower after I reached out to cws and based on my time available this is how he would lay it out. Good enough for me. Plus my hips is love the extra rest. I'm happy with my bench and pull up progress. Now let's get the squat and pull moving again. I may have finally found a way to set up in the rack with my hands inside while holding my brace.
 
So I have to give up the mast e I've been taking, I forgot how edgy I am on this stuff. The gf doesn't enjoy it and I don't enjoy it. That will bring my total mg down to just 120mg of test. I'm tempted to bump the test dose up. But I know I should probably just keep it to the test for now since I struggle so much with libido and well being. Should probably wait and see how I feel before bumping it. I do wanna get big tho lol. So im tempted to go to 250mg per week.
 
Gettin big FTW.

Foam press: is that the 'p*ssy pad' you're referencing?
 
RegisterJr said:
Gettin big FTW.

Foam press: is that the 'p*ssy pad' you're referencing?
Click to expand...

Up the dose lift the most.

Kinda, I just use a foam pad we have at the gym. It allows me to sink into it and I can't rest on the pause as I have to hold it. Which is harder and more specific to my bench style. It's about a 1 board to half board in distance once you sink and pause.


Sent from my iPhone using AnabolicMinds mobile app
 
5/4/16-rehab
Got more work done on the hips. They noticed I have some bad nervous system balance issues so they have me stuff to do on that and saw my hips are indeed rotated so they told me to stagger my squats and pulls to help feed the dysfunction to get my cns use to loading that left side then go straight.
 
5/4/16-sb 2 week 2 day 2 primary squat/secondary deadlift (heavy)

Warm up
Hip shift series
Hip rehab
Bss/sldl/rts squats

Comp squat
285x3x8, some sets with bands around knees some without @4-5
Pause below knee conv pull
85%-455x3x3 @6/6/6
Abs wheel paused/lunges/single sldl
Pausedx5/bwx8 each leg/16kg kbx8 each leg
Pausedx5/15 dbsx8 each leg/20kg kbx8 each leg
Rolling planks/lunges/single sldl
8 rounds/15 dbsx8 each leg/20kg kbx8 each leg, 2 sets
Rehab: 2 rounds usual stuff

Notes:
Couldn't have asked for a better day honestly. I stole the 3x8 from mark bell, just picked a lighter side start weight and will add over time. I needed to get volume, in a good motor pattern, that didn't hurt. This worked a peach, I didn't time my rests as I wanted quality movement. The stagger worked great to make my left leg work and kept me pain free. This showed as these reps were all to depth and flying like pre injury. Brace was on point and I grabbed in the rack with no issues. Squatting get right. Pulls were even better. I staggered here to but just a touch and it kept me pain forced my left leg to work. This showed as I hit the perfect starting position and pulling has never felt better conv. Knowing no pain took my confidence to another level. Then I made up some more volume at the end. Really focused on my left side and making everything work evenly. The lunges were something my chiro wanted me to do and he had me do them a certain way. First time I could lunge pain free and it felt good in years. Now to keep this momentum going.
 
Remember the mast is competing with your estrogen at the receptor: ditching that AND upping the test is going to cause a more pronounced estro shift than if you give it some time just at 120 solo.

Also how big you think you're gonna get on 250? Lol now 600 for 8 weeks could certainly cause some changes...including being more edgy! Can't have everything at once now

Glad you are getting healthier!
 
Hyde said:
Remember the mast is competing with your estrogen at the receptor: ditching that AND upping the test is going to cause a more pronounced estro shift than if you give it some time just at 120 solo.

Also how big you think you're gonna get on 250? Lol now 600 for 8 weeks could certainly cause some changes...including being more edgy! Can't have everything at once now

Glad you are getting healthier!
Click to expand...

Oh of course there would be a shift. No doubt about that.

Lol bigger then 120mg, based on past exp, I respond fairly well to low doses. I've never felt a mood shift on test. It's my fave thing next to dbol, nothing touches that. I'd take it year round if it wouldn't kill me. The feeling is better then any other compound I've ever touched, never had any estrogen sides with it a little ai didn't fx, and I watched my lifts go up 10-20lbs a week on 20mg a day.
 
5/6/16-sb 2 week 2 day 3 primary bench (light)

Warm up
Usual stuff
Chinsx3x2

Comp bench paused
77.5%-275x4x4 @5-6
Cg bench paused
77.5%-250x4x3 @5-6
Chest supported row machine paused
150x6x3 @8/8/8
Chins-17 more/23 total
Standing French press paused/mini band pullaparts paused
95x6/10, 2 sets @6/6
Rehab: usual stuff, 2 rounds

Notes: was super bloated and tired coming in. Felt stupid strong. All the sets were clean and easy money. Just got super tight and made quick work of it. This was truly a light day.
 
5/7/16-sb 2 week 2 day 4 primary deadlift/secondary squat (med)
Warm up
Usual rehab and hip shift stuff

Conv pull
81.5%-475x3x3 @5-6
Ssb beltless 3 count pause
240x5 @5-6
Front squat beltless 3 count pause
225x5x2 @6-7
Abs wheel paused
5x2 @7-8
Rolling planks
8x2
Walking lunges/uni sldl
15dbsx8 each leg/20kg kbx8 each leg, 2 sets
Rehab: normal stuff

Notes: felt even more beat up today then yesterday, didn't sleep that well tho. Felt very strong again. The stagger has taken all pain and activation issues away for now. Switched to fronts as they sucks more, work all my issues, and I can do them at any gym, which I love. I hate being tied to speciality bars.

Side note: shoulders are pretty tight from all the bench work so I'm gonna need to just feel out my comp squats for now, bc they are giving me some nasty bicep/forearm pain that is carrying into my bench work. All good tho.
 
That's where those guys were telling me to crank the volume and blood flow way way up on biceps and forearm work. Shoulders can loosen up to functional for squats pretty quickly in my experience. Just have to buckle down.
 
herderdude said:
That's where those guys were telling me to crank the volume and blood flow way way up on biceps and forearm work. Shoulders can loosen up to functional for squats pretty quickly in my experience. Just have to buckle down.
Click to expand...

Yeah I may need to up the work in that area, but I'm almost done with my strength block. One more week and I'm back to hyper so it'll clear out then. Now I know next strength block to put more work there.

You are right. I haven't been doing much before lifting lately. I do daily stuff at home. But nothing pre lift.
 
SweetLou321 said:
Yeah I may need to up the work in that area, but I'm almost done with my strength block. One more week and I'm back to hyper so it'll clear out then. Now I know next strength block to put more work there.

You are right. I haven't been doing much before lifting lately. I do daily stuff at home. But nothing pre lift.
Click to expand...

I just stretch the lats, swing the mace. You could probably take a kettlebell and go around your head with it or a plate if no kettlebell. If that doesn't lube me up, I go to the full shoulder routine.

I think if the tendinitis is showing up now, the priority needs to be put in place immediately. So it kicks in on time.
 
herderdude said:
I just stretch the lats, swing the mace. You could probably take a kettlebell and go around your head with it or a plate if no kettlebell. If that doesn't lube me up, I go to the full shoulder routine.

I think if the tendinitis is showing up now, the priority needs to be put in place immediately. So it kicks in on time.
Click to expand...

I just stretch the lats now lol.

I'm gonna do more, but I'm not worried about it as I already planned to do more in the hyper blocks. I'll just keep doing more through my strength blocks next time is all.
 
4 sets of 15-20 on hammercurls w 10-20lb dbs pre squat really can make a big difference. Just toss em in during any of your other warmup/activation/mobility while you are catching your breath.
 
5/9/16-sb 2 week 3 day 1 secondary bench (heavy)
Warm up
Usual stuff
Chinsx3x2

Foam press paused
85%-325x3x2 @6/7
Comp bench paused
325x3 matched life time pr @7
3 count pause bench
85%-265x3x3 @7/8/8
Chest supported incline db rows paused
90x5x4 @9
Chinsx19 more/25 total
Skull crushers to mouth/hammer curls/mini band pullaparts paused
95x6/30x12/10, 2 sets @6
Rehab: usual stuff, rounds

Notes: so the foam press felt harder then the full range as the foam had me relax subconsciously and I'm tighter other wise: I now know why boards always sucked for my raw work. Will probably use the slingshot next time during the strength blocks for the overload work. However I knew I had the matched pr today even tho I didn't feel good. My bench is now back to where it was pre injury. So I'm expecting some good prs in October. Also figured what I feel is the last of my issues with my set up. I could have prd but I'd rather think I could then find out I couldn't. The confidence with my bench is sky high.

Also no bicep pain.
 
Hyde said:
4 sets of 15-20 on hammercurls w 10-20lb dbs pre squat really can make a big difference. Just toss em in during any of your other warmup/activation/mobility while you are catching your breath.
Click to expand...

I'm gonna start doing monster miniband curls daily. Every other day use weights.
 
SweetLou321 said:
5/9/16-sb 2 week 3 day 1 secondary bench (heavy)
Warm up
Usual stuff
Chinsx3x2

Foam press paused
85%-325x3x2 @6/7
Comp bench paused
325x3 matched life time pr @7
3 count pause bench
85%-265x3x3 @7/8/8
Chest supported incline db rows paused
90x5x4 @9
Chinsx19 more/25 total
Skull crushers to mouth/hammer curls/mini band pullaparts paused
95x6/30x12/10, 2 sets @6
Rehab: usual stuff, rounds

Notes: so the foam press felt harder then the full range as the foam had me relax subconsciously and I'm tighter other wise: I now know why boards always sucked for my raw work. Will probably use the slingshot next time during the strength blocks for the overload work. However I knew I had the matched pr today even tho I didn't feel good. My bench is now back to where it was pre injury. So I'm expecting some good prs in October. Also figured what I feel is the last of my issues with my set up. I could have prd but I'd rather think I could then find out I couldn't. The confidence with my bench is sky high.

Also no bicep pain.
Click to expand...

Great news! You're creeping up on 385 right this very minute. 400 in October?
 
herderdude said:
Great news! You're creeping up on 385 right this very minute. 400 in October?
Click to expand...

I'm hoping for 375 maybe 385. I'm also gonna be around 210 and may go for 198. If I can stay healthy I'm gonna be a happy man. If my progress picks up big time 400 is a third lol.
 
SweetLou321 said:
Literally just flagged this on accident. My bad bud. I'm not use to the iPhone app at all.
Click to expand...

Do I lose internet points? Where do we go from here? I'm confused. Perhaps I should challenge you to a duel for affronting my manhood.
 
SweetLou321 said:
I'm hoping for 375 maybe 385. I'm also gonna be around 210 and may go for 198. If I can stay healthy I'm gonna be a happy man. If my progress picks up big time 400 is a third lol.
Click to expand...

See, 375 is where I think you're at right now. 325 for 3 with reps in the tank is right there.
 
SweetLou321 said:
Literally just flagged this on accident. My bad bud. I'm not use to the iPhone app at all.
Click to expand...

I keep pressing it on the new app too. I don't confirmed it, tho...

herderdude said:
Do I lose internet points? Where do we go from here? I'm confused. Perhaps I should challenge you to a duel for affronting my manhood.
Click to expand...

Seems reasonable.

SweetLou321 said:
5/9/16-sb 2 week 3 day 1 secondary bench (heavy)
Also no bicep pain.
Click to expand...

What do you think has contributed most to this?
 
RegisterJr said:
I keep pressing it on the new app too. I don't confirmed it, tho...



Seems reasonable.



What do you think has contributed most to this?
Click to expand...

I have fat thumbs and taking a **** can be intense so I hit the wrong buttons some times.

A better warm up, elbow sleeves. And hammer curls. Everything herder said basically
 
5/10/16-sb 2 week 3 day 2 primary squat and secondary deadlift (light)
Warm up
Hip shift
Rehab
Normal stuff

Comp squat beltless
305x3x3 @5/5/5
Comp squat belt
305x3x5 @5/5/5/5/5
Pause below knee conv deadlift
77.5%-410x4x3 @5/6/6
Lunges/uni sldl
15x8 each leg/45lbsx8 each leg 2 sets
Mini band around knees glute bridge/planks/side planks
45sec/30sec/30sec each side, 2 sets
Planks/side plank left side/rehab
45sec/30sec/2 rounds of rehab

Notes: widening grip on squat and being aware of back positioning made those squats easy money. Only 2 reps bothered me at all. The rest was easy. Surprised bc I felt awful all day again. Idk what's going on but I fee like **** 24/7. Pulls were stupid easy. Rehab was the hardest part and just geton gm and keeping that left side turned on. The staggering is really saving the day.

Side note: bicep pain and shoulders were fine, no pain. I'm also really bad at planks when I breath deep and brace right.
 
Good stuff bud. If you rehab harder than you train all the time, things will never get this bad again. But that ebbs and that's alright.

I believe that planks done right are simply as hard as you described and many people are way too passive on their planks because they don't focus on full body tightness like they would on a big squat. So it sounds like you actually made plank gains today.
 
herderdude said:
Good stuff bud. If you rehab harder than you train all the time, things will never get this bad again. But that ebbs and that's alright.

I believe that planks done right are simply as hard as you described and many people are way too passive on their planks because they don't focus on full body tightness like they would on a big squat. So it sounds like you actually made plank gains today.
Click to expand...

That's the only way to do a regular plank in my opinion - use that bish to brace like a max squat. What good is being a wet noodle in a push-up position gonna do, after all? If they're tough you're doing it right.
 
Hyde said:
That's the only way to do a regular plank in my opinion - use that bish to brace like a max squat. What good is being a wet noodle in a push-up position gonna do, after all? If they're tough you're doing it right.
Click to expand...

I read somewhere that you should be pulling toward your feet with your lats and abs and pulling toward your head with your hip flexors and abs as hard as you can and that done that way, a strong person might only be able to plank for 20 seconds unweighted, but it's most correct and beneficial.
 
herderdude said:
Good stuff bud. If you rehab harder than you train all the time, things will never get this bad again. But that ebbs and that's alright.

I believe that planks done right are simply as hard as you described and many people are way too passive on their planks because they don't focus on full body tightness like they would on a big squat. So it sounds like you actually made plank gains today.
Click to expand...

Well that's all my work is focused on after my main bench/squat/deadlift work. Main work and rehab. I'm very determined right now.

Yeah. I see logs and people adding weight and I'm over here dying to make 45sec lol. So I'll keep hammer them. They do wonders more my positioning. Plus the side plank on the left side is way harder then my right and it gives me a chance to focus on just bracing and inflating my obliques.
 
herderdude said:
I read somewhere that you should be pulling toward your feet with your lats and abs and pulling toward your head with your hip flexors and abs as hard as you can and that done that way, a strong person might only be able to plank for 20 seconds unweighted, but it's most correct and beneficial.
Click to expand...

This is how I do it. I even put my arms up so even further activate that lat style. I think it's called a Russian plank.
 
SweetLou321 said:
Well that's all my work is focused on after my main bench/squat/deadlift work. Main work and rehab. I'm very determined right now.

Yeah. I see logs and people adding weight and I'm over here dying to make 45sec lol. So I'll keep hammer them. They do wonders more my positioning. Plus the side plank on the left side is way harder then my right and it gives me a chance to focus on just bracing and inflating my obliques.
Click to expand...

Even though I've been adding weight it doesn't mean the weightless is really any easier. I've been doing planks every lifting day in the last 3-4 weeks. My core is getting stronger, but weightless or not my legs start getting the shakes after 20-20 seconds. I just fight for that extra 20-30 sec.

Already notice a difference though. Last time I did BB GMs I felt so tight, like one with the bar.
 
RegisterJr said:
Even though I've been adding weight it doesn't mean the weightless is really any easier. I've been doing planks every lifting day in the last 3-4 weeks. My core is getting stronger, but weightless or not my legs start getting the shakes after 20-20 seconds. I just fight for that extra 20-30 sec.

Already notice a difference though. Last time I did BB GMs I felt so tight, like one with the bar.
Click to expand...

Wasn't talking about anyone in particular. If I could add weight, I would lol

That's how I fee when I do them often too.
 
I will comment that McGill recommends controlled breathing throughout a burst of 10 sec holds for side planks. A typical set would be left side hold for 10 sec, momentarily return to plank (to prevent cramp), immediately flip back to left side plank for another 10, continue for 5 back to back 10 sec holds on left, THEN immediately repeat on right side. Basically 100 seconds of planking in a set - you're not holding your breath for that lol. Then after 30-50 seconds of rest a set of 4 holds/side for 80 seconds total, then 3/side. It's brutal.

But that is for sides planks, to improve general core endurance to help minimize spinal micromotion in every day life. A far cry from a max effort 30 sec brace on a flat plank.

In case anyone was looking for a different torture option.
 
Hyde said:
I will comment that McGill recommends controlled breathing throughout a burst of 10 sec holds for side planks. A typical set would be left side hold for 10 sec, momentarily return to plank (to prevent cramp), immediately flip back to left side plank for another 10, continue for 5 back to back 10 sec holds on left, THEN immediately repeat on right side. Basically 100 seconds of planking in a set - you're not holding your breath for that lol. Then after 30-50 seconds of rest a set of 4 holds/side for 80 seconds total, then 3/side. It's brutal.

But that is for sides planks, to improve general core endurance to help minimize spinal micromotion in every day life. A far cry from a max effort 30 sec brace on a flat plank.

In case anyone was looking for a different torture option.
Click to expand...

I don't cramp, maybe I'm not bracing hard enough
 
5/12/16-sb 2 week 3 day 3 primary bench (med)
Warm up
Usual stuff
Chinsx8

Comp bench paused
81.5%-285x3x4 @5/6/6/6
Cg bench paused
81.5%-265x3x3 @8/8/8
Chest supported row machine paused
160x5x4 @8
Chinsx17/25 total
Standing French press paused/hammer curls/mini band pull aparts paused
85x6/30x12/10, 2 sets
Rehab: 2 rounds

Notes: current bench set up doesn't accommodate all benches very well. I had to train at the commercial gym today. The pads are higher and wider so I could feel my ass was off. Only worries me bc you never know how the pads will be at a meet is all. May have to adjust that some. Overall great day for the self lift off so had to give myself. No bicep pain. Get strong. Set shoulders better. Just need to lock the glutes in and I'm golden again.
 
Don't let it psych you out. Unless your butt is coming up it will be alright. I mean think how many times the bench in the warmup area is different than the bench on the platform.
 
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