Sweetlou's training log

Got the programming from Josh, he just had a deload week, idk if I need to full deload 2 weeks out but that's what he wrote, all I can say is my day 1 and his are not even close. He just wanted me to pull 5 light singles on Monday, nothing else lol. Whoops
 
Well take the extra work you did as consolation for what you consider to be an early deload. It's all gravy now; get and stay healthy and rest.
 
9/28/16-day 2 week 11
Warm up
Some

T3 raises (90s rest)
10x10x3 @6
Cg bench 2 board paused
315x2 @6
Mini band pullaparts (30s rest)
Shoulder widthx10x10 @7-8
Seated ohp (120s rest)
135x6x2 @6
Neutral grip chins (90s rest)
3x3 @6
Rehab: 2 rounds
Cardio: job 1/3 mile
Notes: I checked my training late on bench and was only suppose to do 225x3x3 and did 315x2 before I. Checked, so I just shut it down there and moved on. Easy day and about an hr or so of work.
 
9/30/16-day 3 week 11
Warm up
Duffin/hip shift/chiro

Comp squat (120s rest)
275x2x3 @6
315x1 @6
365x1 @6
Seated db shrugs 3s pause (120s rest)
90x8x2 @6
Seal db rows (120s rest)
80x6x3 @6
Incline hammer curls (90s rest)
35x6x2 @8
Abs wheel (60s rest)
6x2 @8
Rehab: 2 rounds
Cardio: job 1/3 mile
Notes: he wrote ssb for 275x2x3. I did comp to get any last sec form practice I can. These felt more dialed in then Monday. I know what needs to be done. I'm enjoying squatting again and having fun with it. Rest was easy. Almost game time.
 
10/2/16-day 4 week 11
Warm up
Duffin/chiro

Comp bench paused
335x1 @7
Cat bench (120s rest)
275x2x4 @7
Face pulls (75s rest)
50x15x3 @8
Lat pulldowns/dicks press (90s rest)
140x8/135x8 2 sets @7/8
Floor fly pause (90s rest)
30x12x2 @7
Rehab: 2 rounds
Cardio: none
Notes: feeling beat up and ready
 
So talked with josh, found out he had no set goal for the meet for me and was not peaking me for any specific numbers. He asked me what I wanted to do on meet day and what I was gonna pick, I asked him what he peaked me for and said he didn't pick anything.
 
So talked with josh, found out he had no set goal for the meet for me and was not peaking me for any specific numbers. He asked me what I wanted to do on meet day and what I was gonna pick, I asked him what he peaked me for and said he didn't pick anything.

Online training is a business for these guys. Some people run a good business, some people don't. I think that about sums up your experience.

Nothing against the guy, but I imagine he doesn't have many repeat clients.
 
It would be nice if he said something like "by my estimation I think we can go in x ball park." And then discuss possible attempts to get there. Oh well I guess it's up to you to pick them
 
Online training is a business for these guys. Some people run a good business, some people don't. I think that about sums up your experience.

Nothing against the guy, but I imagine he doesn't have many repeat clients.

It may be partially due to me living in Texas, but his presence is huge in the USPA. Seeing his work with Hall has also been impressive.

It is odd to not have openers picked (or an idea of them), but I can somewhat understand. This is where the psychology kicks in more than the physical component. It's like coming up with a gameplan for a fight; some people need rigorous structure and some just a general outline, but that should've been communicated on his end to see what is needed as a coach.
 
Online training is a business for these guys. Some people run a good business, some people don't. I think that about sums up your experience.

Nothing against the guy, but I imagine he doesn't have many repeat clients.

I agree. I learned what I wanted to learn from him. I loved his taking each week as is approach. I can now use this in my training and my clients to make smart progressions that add up over time. But also still having the big picture planned but being able to progress faster or slower if needed. I'm happy I did it but he was talking of me pulling 600 at the meet and now he just asked what I wanted so it confused me.

He sent me payment info for the next 12 weeks and said if I wasn't planning on staying on to ignore it. So I'd guess you are right
 
It would be nice if he said something like "by my estimation I think we can go in x ball park." And then discuss possible attempts to get there. Oh well I guess it's up to you to pick them

This what I was hoping for and thought he was planning for all along. But he told me he has no idea how I compete and what carryover we can expect on meet day. But he works with a lot t of people so I expected him to have a rough carry over estimate to work with. I know cws has one at least.
 
It may be partially due to me living in Texas, but his presence is huge in the USPA. Seeing his work with Hall has also been impressive.

It is odd to not have openers picked (or an idea of them), but I can somewhat understand. This is where the psychology kicks in more than the physical component. It's like coming up with a gameplan for a fight; some people need rigorous structure and some just a general outline, but that should've been communicated on his end to see what is needed as a coach.

I know he has a huge following and has done great work with people.

However this is the least confident I've been for a meet for big carryover in a long time given his training style. Not enough 90%+ work for me to know where I'm gonna stand. Speed work doesn't mean **** to my meet day numbers personally. So I'll prob just play super conservative has he never set me up for a big meet day.

I also sent him nearly every every set of all lifts for 11 weeks so he would see how I move the weights heavy and light. Eh I'll figure it out.
 
I know he has a huge following and has done great work with people.

However this is the least confident I've been for a meet for big carryover in a long time given his training style. Not enough 90%+ work for me to know where I'm gonna stand. Speed work doesn't mean **** to my meet day numbers personally. So I'll prob just play super conservative has he never set me up for a big meet day.

I also sent him nearly every every set of all lifts for 11 weeks so he would see how I move the weights heavy and light. Eh I'll figure it out.

The week by week approach does have that double-edged sword of being adjustable, but no true vision. I can't comment on his communication (or lack thereof), but, you're right, that aspect is inexcusable. That line has to be clearly established and adapted to the lifter.
 
The week by week approach does have that double-edged sword of being adjustable, but no true vision. I can't comment on his communication (or lack thereof), but, you're right, that aspect is inexcusable. That line has to be clearly established and adapted to the lifter.

Well his style lacks clear vision but I think it the week by week can be set to have a long term vision but adjust as needed based on the pervious weeks performance.

He barely communicated honestly. I heard squat deeper or good job 90% of the time. He would reply if I asked questions. He gave me no form advice really when I asked and just said to get stronger, even on my horrible squat. So I went through trial and error wth Sean's help. Honestly should have just payed Sean for his help this prep instead of josh.
 
Well his style lacks clear vision but I think it the week by week can be set to have a long term vision but adjust as needed based on the pervious weeks performance.

He barely communicated honestly. I heard squat deeper or good job 90% of the time. He would reply if I asked questions. He gave me no form advice really when I asked and just said to get stronger, even on my horrible squat. So I went through trial and error wth Sean's help. Honestly should have just payed Sean for his help this prep instead of josh.

I did gather from the time I handled his client that technique isn't his forte. Dude missed a squat and turned to me to correct it instead of him. I was surprised that he would defer to someone else.
 
I did gather from the time I handled his client that technique isn't his forte. Dude missed a squat and turned to me to correct it instead of him. I was surprised that he would defer to someone else.

I'm not, he doesn't do much for technique, at least in my case.
 
Some thoughts, from the peanut gallery: everyone competes different, so CWS can claim you can expect this range of peak but truly it doesn't make it true for your either way. What's true is how you respond, so Josh not giving you a range isn't the worst thing. Especially if his suggestion ends up limiting you, or worse: you grossly disappoint it (ie he says you'll see 4% and you go 5/9 struggling all day).

And while if I was paying someone I would damn sure expect form critique and adjustment, your squat isn't really that bad at all. You just struggle with depth from my recollection, but you are easily put together well enough as is to progress just fine.

I watched a vid yesterday where Sheiko visits Westside and he tells Louie a tale of 2 lifters and the stronger of the 2 wins despite his lousy technique, even though the loser lifts beautifully. Bryant was a naturally dumb strong as a youth, so he understands better than most that absolute strength is more important than technique (which is more of a maximizer and safety component). So maybe in his eyes, if you're good enough to progress safely then the strength progression is all he really cares about.

I'm not saying you should or shouldn't stay on with him, just musing. I would look to open with whatever you hit for RPE 7.5-8 this cycle and go from there.
 
10/3/16-day 1 week 12
Warm up
Duffin/hip shift/chiro

Comp squat
225x3x3
Sumo pull
225x3x3
Abs wheel
6x3
Db shrugs/db rows
50x8/8x2
Rehab: 2 rounds
Cardio: none
Notes: feeling ready as ever. Squat and pull feel dialed in. It's time.
 
Meet is canceled guys. The hurricane hitting Florida is gonna hit us head on.

Awwwwww mannnnnn. Best of luck to you man, stay safe. If you can get into a gym you may as well just test anyway!
 
10/5/16-no meet bored and ate a lot of pizza fueled session for fun

Warm up
Duffin/chiro/mine

Comp bench paused
Work up
315x9 @9 for another life time pr, this is the rep max I wanted when I hurt my pec last time. Estimated 1rm of 375 which is what I expected around the meet
Reactive slingshot paused
315x10 @8
Wide grip paused bench
225x5x3 @7
Face pulls
50x15x3 @8
Db rows paused
90x5x5 @7-8
Hammer curls/dicks press paused
20x15/95x10 @10/8
20x15/115x10 @10/10
Rehab: 2 rounds
Cardio: f that
Notes: just did whatever. No meet so just had some fun and most likely won't train all weekend either. Saw the chiro earlier so legs didn't feel up to lifting so I benched. Snagged an easy pr. Simplified set up and it payed off in my energy on those sets. Tossed on the slingshot bc I payed for it and forgot how much I like it. Feel healthy. Will probably take a rep max on squat and pull next week to see where I am at without the stress of the 1rm. There is a meet in nov I may repeak for if I can get the time off as it's the weekend before my sisters wedding.
 
Sucks about the storm, and subsequent meet cancellation. Good news is you just deloaded so by not taking 1RMs on s/d you can just go right into training next week, incorporating the rep maxes, without another week of taking it easy to recover from comp.
 
Sucks about the storm, and subsequent meet cancellation. Good news is you just deloaded so by not taking 1RMs on s/d you can just go right into training next week, incorporating the rep maxes, without another week of taking it easy to recover from comp.

Pretty much man, and the storm is missing us so all should be ok for my training going forward too.
 
10/8/16
Dead press off chest
Work up
315x1 @9
Press
115x6x3
Incline reverse flys
15x15x3
Neutral grip pull ups
3x3
Floor paused fly
20x12x2
Rehab: 2 rounds
 
10/10/16-day 1 week 1

Spoto bench paused
Work up
305x3x3 @7 (85%ish)
Press
155x5x3 @7/8/9
Incline reverse flys
20x12x4 @7-8
Bb rows-dick press
225x5/135x6, 4 sets @7-8/7-8
Rehab: 2 rounds
Cardio: job 1/2 mile
Notes: surprised myself on spoto, gonna be a strong prep.
 
10/12/16-day 2 week 1

Comp squat
Work up
415x3x3 @8/8/9 (85ish %) (pr volume)
Pause squat
365x3x2 @9/9
Front squat holds beltless
325x15sx2 @7-8
Bss/one leg rdl
6x3 @6
Rehab: 2 rounds
Cardio: none
Notes: was no where near 100% today. It's ok was 10lbs away from my goal triple anyways. Form didn't hold up 100% but it's progress. Squatting drains me like no other lift. Going to focus on my trainability for this lift next off season.
 
10/14/16-day 3 week 1

Comp bench
320x3x3 @7/8/8 (85%ish) volume pr
2 count pause bench
280x3x3 @7/8/9
Face pulls with a pause
35x15x3 @7-8
Neutral grip Chins
Bwx5x5 @7/8/9/9/10
Floor pause fly
45x1 pain in good pec so skipped
Hammer curls
40x6x3 @7/8/9
Flat flys with increasing range of motion
10x10x2
Rehab: 2 rounds
Cardio: 1/2 mile
Notes: those squats on wed whipped me out. Backing off a touch on the planned volume and starting to feel some aches in areas I was fine in for some time. Gonna get ahead of this while I can. Being healthy will be my biggest factor for the meet. Not worried.
 
10/15/16-day 4 week 1

Pause squat
325x3x3 @7
Sumo pull
530x2x2 @8.5 (90%ish)
2 in block pull
530x0x2
495x2x3 @10/6/7
Abs wheel
6x3 @9
Rehab: 2 rounds
Notes: I'm ****ed up already. My work capacity isn't all that great it seems and I'm in pain in all my old injury spots. Josh's programming makes sense now. Whoops. Positive side squats were on point and pulls were better but still awkward as hell.
 
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