Sweetlou's training log

SweetLou321 said:
He replied, just said to keep him in the loop to make a plan. Even tho I laid it all out. So idk what he means by that honestly.
Click to expand...

I assume what he meant was to let him know of any changes, for better or worse.

He likely wants you to keep an eye on it for at least a little longer before he decides what the best course of action is.

Which is probably the best option, honestly. I wouldn't be in too big of a hurry to scrap a whole program for something that may very well work itself out with balanced work and patience.
 
9/14/16-week 9 day 2
Warm up
Chiro warm up/mine/duffin

T3 raise (90s rest)
10x10x3 @6
Cg 2 board
370x2 paused @9
370x1 paused and 1 touch and go @10
Pullaparts (30s rest)
Mini shoulder widthx10x10 @6 up to 9 at the end
Seated oh bb press (120s rest)
165x6x3 @8/9/10
Neutral grip pull ups (90s rest)
Bwx8/8/8/7/3 @8/9/10/10/10
Rehab: 2 rounds
Cardio: jog 1/3 mile
Notes: life has been kicking me in the nuts the last few days, underfed, under slept, and over stressed. Happy with this session and performance all things considered. Would have liked my last set on bench to be cleaner. I was by far more dialed in today then the last few weeks tho. Benched in my oly shoes, helped keep my butt down, but get a touch off, strong tho. I gased out near the end.

Bonus session: rehab with chiro earlier in the day. Really helped to open up my pec and lat, bench is back up and running. Then worked on hips and squat patterns. He gave me some homework and after doing it I saw immediate difference squatting with 135 after my session tonight. I know the strength is there if I can get my technique together. Crunch time for the meet.
 
9/16/16-day 3 week 9
Warm up
Chiro/duffin/agile 8/shift

Comp squat
440x2 all time pr @9
Cat squats (120s rest)
365x2x3
Nordic leg curls (75s rest rest)
Avg band hangingx6x3 @8
Db shrugs 3 sec pause seated (120s rest)
110x9/7/6 @9
Paused Db rows (120s rest)
100x5x5 @6/7/8/8/8
Abs wheel (60s rest)
6x3 @7
Rehab: 2 rounds
Cardio: none
Notes: totally deviated from Josh's program. I had to make up my comp squats. I need to do the lift more if I'm gonna show up on meet day. I had a much better day. I am seeing the fixes that need to be made. I think I can put it together on meet day if I listen to my body instead of Josh for squat. Felt sick after squats. He wanted Db seal rows but I'm not setting that up, takes to long and my work outs are already to long to really be ready to squat due to my injuries.

Single leg bss squats between all sets on left leg worked great to turn it on and keep it on. Some intra set stretching on right hip also helped keep it mobile. Squats took longer doing this but the best they have felt this whole prep for my comp style.
 
Awesome PR, especially after all that had happened. Just kinda curious, what did he want you to do and sorry I don't remember but how far out are you?
 
rob112 said:
Awesome PR, especially after all that had happened. Just kinda curious, what did he want you to do and sorry I don't remember but how far out are you?
Click to expand...

Pause Ssb squats. I felt making up the comp squats was more important.

4 weeks out man

Thanks dude!
 
I agree 100%. Dude obviously has way more experience than me, but me as a lifter I'm like you man, I would want to be feeling as good as I can about the squat bench and deadlift because at that point I'm not getting stronger leading into the meet. I look at that movement as a strength builder.

Like I said I don't know the full parameters and am in no way saying I know more than him. I want to be super clear on that lol
 
rob112 said:
I agree 100%. Dude obviously has way more experience than me, but me as a lifter I'm like you man, I would want to be feeling as good as I can about the squat bench and deadlift because at that point I'm not getting stronger leading into the meet. I look at that movement as a strength builder.

Like I said I don't know the full parameters and am in no way saying I know more than him. I want to be super clear on that lol
Click to expand...

Me and you are on the same page. I'd personally just be comp squatting at this point dialing it in, feeling comfortable and mentally confident in the lift.
 
SweetLou321 said:
Idk why all this assistance work and rep work that isn't comp based work 4 weeks out? Kinda unsure if Josh's peak for this meet honestly.
Click to expand...

He programmed Steve Johnson into BoB and he prd all 3 lifts if i remember correctly. I know you're a different guy, but im sure he doesnt change up the program peak too drastically from client to client.

However, i do agree that it is unconventional. He knows you're 4 weeks out right?

SweetLou321 said:
Me and you are on the same page. I'd personally just be comp squatting at this point dialing it in, feeling comfortable and mentally confident in the lift.
Click to expand...
 
jswain34 said:
He programmed Steve Johnson into BoB and he prd all 3 lifts if i remember correctly. I know you're a different guy, but im sure he doesnt change up the program peak too drastically from client to client.

However, i do agree that it is unconventional. He knows you're 4 weeks out right?
Click to expand...

Yeah he knows. I'm sure it'll work out, I'm just getting pre meet nerves
 
9/17/16-day 4 week 9
Warm up
Chiro/duffin/mine

Comp bench paused
355x1 @8 matched all time pr with a lot left in the tank, this was a 10 at a week out from my last meet.
Cat bench (120s rest)
300x2x6 @7-8
Cg floor press paused
255x2
285x1 pain in biceps was to great, shut it down
Face pulls (75s rest)
50x15x3 @8
Lat pulldowns/dicks press (90s rest)
170x8/145x8 @9
170x8/145x7 @9
170x8/145x6 @10
170x5/145x6 @10
Floor press paused (90s rest)
45x8x3 @7/8/9
Rehab: 2 rounds
Cardio: none
Notes: felt like I was hit by a truck from my session last night. But crushed my bench work. Refined technique even more. I slowed down my breathing and stayed calm, finding my arousal curve again for bigger lifts. Biceps and triceps were on fire from how tight I was from last nights session. So cg floor press wasn't gonna happen. Weight felt easy but was painful.
 
Well I think if you mentally needed to hit a more serious weight on your comp squat since you missed out on it the other day, taking that 440 wasn't a bad thing. I mean now you have the confidence under bigger loads to go forward with whatever Josh wants knowing it's gonna be there now.

If you didn't believe in it, you would have second guessed it come comp. Now, you can trust the program.
 
Hyde said:
Well I think if you mentally needed to hit a more serious weight on your comp squat since you missed out on it the other day, taking that 440 wasn't a bad thing. I mean now you have the confidence under bigger loads to go forward with whatever Josh wants knowing it's gonna be there now.

If you didn't believe in it, you would have second guessed it come comp. Now, you can trust the program.
Click to expand...

Pretty much this. Yes I needed to hit the 440. Squat is my toughest lift ATM so I need all I can on it ATM.
 
9/19/16-day 1 week 10
Warm up
Chiro/duffin/hip shift

Comp squat
450x1 @8
Cat squat (120s rest)
365x2x3 @7
Sumo deadlift (shin still hurts)
555x1 @10
Cat sumo pull (120s rest)
470x2x2 @7
Doubled overhand deadlift hold for time
335x15s @6
Front squat static hold (beltless)
415x15sx2 @8
Rehab: 2 rounds
Cardio: none
Notes: crushed this session. Squat is starting to feel dialed in, sumo pull is rough this late in the game but feeling better as well. Idk what happened on the dl hold but I could have held it all day long. Time to peak.
 
9/21/16-day 2 week 10
Warm up
Duffin/chiro/mine

T3 raises (90s rest)
10x10x3 @6
Cg 2 board bench paused
375x2x2 @9
Pullaparts (30s rest)
Mini band shoulder width apartx10x10 @6-8
Seated ohp (120s rest)
175x6x3 @9
Neutral grip pull-ups (90s rest)
Bwx8/8/8/4/4 @8/9/10/10/10
Rehab: 2 rounds
Cardio: jog 1/3 mile
Notes: was mentally tired today. But the form technique refinement from sat carried over today and the 2 board was easier then last week. Just gotta make sure to breath deep to really tie the oblique sling into my shoulders. Very happy with the end of this prep. Also played around a touch more with my squat set up and it's even more refined to really tie my lats in, I'm excited to comp squat next week...yes you read that right.
 
9/22/16-day 3 week 10
Warm up
Duffin/chiro/hip shift

Pause Ssb squats (120s rest)
365x2x3 @7
Nordic leg curls (75s rest)
Avg band grabbing endx6x3 @9
Seated 3s paused shrugs (120s rest)
110x11/10/9 @9
Seal Db rows (120s rest)
100x6x5 @8
Incline hammer curls (90s rest)
35x6x3 @9
abs wheel (60s rest)
Bwx6x3 @8
Rehab: 2 rounds
Cardio: jog 1/3 mile
Notes: wasn't my best day. I hate the Ssb at the commercial gym. Just built weird. Figured more out on squat. I feel I'm close to something useful.
 
9/24/16-day 4 week 10
Warm up
Chiro/duffin/mine

Comp bench paused
360x1 @9 all time pr
Cat bench (120s rest)
310x2x5 @8
Face pulls (75s rest)
50x15x3 @8/9/10
Lat pull downs/dicks press (90s rest)
170x8/155x8 @9
170x8/155x7 @10
170x8/155x6 @10
170x5/155x6 @10
Floor paused flys (90s rest)
45x12x3 @8/9/10
Rehab: 2 rounds
Cardio: none
Notes: snagged a life time bench pr single today. Pretty happy about that, still moved better then 355 last meet prep. The cat bench wasn't as speedy but strong. This is all volume prs by far as well. Have been hitting volume prs for weeks now even months really. Bench is feeling ready and the nagging pains arnt stopping it.
 
Side note: been using a pre wo with amp citrate in it, well I hate that stim it turns out and it hurts me more then helps me, so training under heat and ****ty stims, I am expecting some good carryover come meet day
 
SweetLou321 said:
Side note: been using a pre wo with amp citrate in it, well I hate that stim it turns out and it hurts me more then helps me, so training under heat and ****ty stims, I am expecting some good carryover come meet day
Click to expand...

Dude I can't handle any stim other than caffeine anymore. I tried dabbling into other stimmed products against but I just can't handle it. Jitters and anxiety don't mix well with heavy stuff on your back. I'd prefer to just up the caffeine content.
 
Awesome PR ma man! And boy you get some serious ****ing pressure from the ground to your traps.

Also, I am not a huge amp citrate or 1,3 fan. I do like small amounts of yohimbe and roughly 300mgs of caffeine. I don't know how kids these days need 600mgs of caffeine and 7 other stimulants to get up for an arm session. I guess I'm just an old man lol
 
Sean1332 said:
Dude I can't handle any stim other than caffeine anymore. I tried dabbling into other stimmed products against but I just can't handle it. Jitters and anxiety don't mix well with heavy stuff on your back. I'd prefer to just up the caffeine content.
Click to expand...

What about ephedra?
 
rob112 said:
Awesome PR ma man! And boy you get some serious ****ing pressure from the ground to your traps.

Also, I am not a huge amp citrate or 1,3 fan. I do like small amounts of yohimbe and roughly 300mgs of caffeine. I don't know how kids these days need 600mgs of caffeine and 7 other stimulants to get up for an arm session. I guess I'm just an old man lol
Click to expand...

Thanks bud! Yeah I really dig in to the pad, I have to put bands on the bench or I slide right off and sometimes I have to put weights behind the bench bc I'll move that too.

Caffeine is about it for me, I haven't tried ephedra in some time but I use to enjoy that as well. I'm about 150-200mg caffeine pre kinda guy. I can't imagine needing what some people need for Bbing workouts that are done by feel.
 
Ephedrine is great. Ephedra is the useless monk tea leaves they sell in otc supps still to people who don't know it yet, but it doesn't do jack.

1,3 is epic, but is the only stim I truly notice a crash on (plus destroys erectile function for most of the day) so it's mainly a rare treat and pulling at comp.

Amp citrate makes me sweat like a whore in church and will definitely destroy you in the heat. Wish I had thought to ask you about what you were taking.
 
Hyde said:
Ephedrine is great. Ephedra is the useless monk tea leaves they sell in otc supps still to people who don't know it yet, but it doesn't do jack.

1,3 is epic, but is the only stim I truly notice a crash on (plus destroys erectile function for most of the day) so it's mainly a rare treat and pulling at comp.

Amp citrate makes me sweat like a whore in church and will definitely destroy you in the heat. Wish I had thought to ask you about what you were taking.
Click to expand...

Amp citrate is just the last 2 weeks, before it was just caffeine and summer heat
 
9/26/16-day 1 week 11
Josh did not write this as I have yet to get this weeks programming from him.

Warm up
Sean warm up

Comp squat
465x1 @8 all time gym pr
Cat squat
325x2 nah I'm good
Sumo deadlift
565x1 @8
Cat pause sumo deadlift
405xx2x2 I'm over it
Double overhand dl hold
315x15s @6
Front squat static holds beltless
405x15sx2 @10
Rehab: two rounds
Cardio: nah
Notes: just started the taper myself, upped intensity and lowered volume. I feel I can pr all my lifts this meet is its a perfect day and a total pr. Today needed to happen so bad.
 
Good **** Lou. Glad you've got some serious mojo back man. And josh didnt give you your programming in a meet peak...what the fuk...?
 
jswain34 said:
Good **** Lou. Glad you've got some serious mojo back man. And josh didnt give you your programming in a meet peak...what the fuk...?
Click to expand...

Thanks bud! Yeah I have nothing for this week as of yet. I even emailed him about it earlier. Idk what happened, I see him posting on ig too.
 
You must log in or register to reply here.
Back
Top