Sweetlou's training log

What do you think it was in Josh's programming that was so successful Vs your own for joint health?
 
rob112 said:
What do you think it was in Josh's programming that was so successful Vs your own for joint health?
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He just had me at the work capacity for this intensity that I can handle pain free and make progress. I assumed I could do much more and found out very quickly I can not. I will need a good off season to fix this for my next prep but he worked with what I had. My bench is far beyond what I thought it would be though.

He also had two hard days and two easier days. Which helped manage the loads on certain tissues. I was more even this week so I felt it build up more.
 
10/17/16-day 1 week 2

Comp squat
450x1 @7
Cat squat (120s rest)
365x2x4 @7
Conv pull
550x1 @8
Cat pull (120s rest)
460x2x4 @7
Dbl overhand conv hold
335x15s @9
Front squat beltless static holds walked out
365x15sx2 @8
Rehab: 2 rounds
Cardio: na
Notes: basing the next 3 weeks off what Josh's ideas since I was feeling so good. However my goals are still the same and I'm right on track. Squats moved very well. Still need to brace a touch better but progress and 450 was deep and fast. No pain or issues.
 
10/19/16-day 2 week 2

T3 raises (90s rest)
10x10x3 @7
Cg 2 board bench paused
370x2x2 @9/10
Mini band pull aparts (30s rest)
10x10 @7-9
Seated ohp (120s rest)
170x6x3 @8/9/10
Neutral grip pullups (90s rest)
Bwx6x5 @7/8/8/9/10
Rehab: 2 rounds
Cardio: jog 1/2 mile
Notes: I'm usually tired on wednesdays and today was no exception. That board pressing is tough. However I can finally transition to my preferred bench set up health wise which will help me lock in my leg drive and butt on the bench.

Rehab: saw the chiro earlier for a work up. Feeling much better now. Near 100% again. Ready to crash into this meet.
 
Also I realize this training isn't as specific as it could be atm but I don't hurt which I'll take above all else atm. The longer I'm away from pain the more rehab progress I can make the faster I can return to more specific lifting when I needed and feel good there.
 
SweetLou321 said:
Also I realize this training isn't as specific as it could be atm but I don't hurt which I'll take above all else atm. The longer I'm away from pain the more rehab progress I can make the faster I can return to more specific lifting when I needed and feel good there.
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It's hard to make progress when you can't train so it's a good plan. I pretty much always take recovery as a top consideration in my programming.

And 450 x 1@7, damn son!
 
rob112 said:
It's hard to make progress when you can't train so it's a good plan. I pretty much always take recovery as a top consideration in my programming.

And 450 x 1@7, damn son!
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I actually don't take that into much consideration even when hurt. But now I'm starting to take notice of the connection lol. I love to work hard.

Thanks bud. Squat is starting to click. I finally understand some of the bigger points.
 
10/21/16-day 3 week 2

Ssb pause squat (120s rest)
355x2x5 @8/9/9/9/10
Ghrs (75s rest)
Bwx6x3 @9/7/8
Seated db shrugs 3s pause (120s rest)
110x10/8/6 @8/7/6
Chest supported incline db row pendlay style (120s rest)
100x5x5 @7/7/8/8/9
Hammer curls (90s rest)
40x7x3 @8/9/10
Abs wheel (60s rest)
6x3 @8/9/9
Rehab: 2 rounds
Cardio: 1/2 mile
Notes: **** the ssb lol. Just need to dig into the bar better but it did its job. Love hate. I missed ghrs and but that sucked. Feeling healthy.
 
10/22/16-day 4 week 2

Comp bench
355x1 @9
Cat bench paused (120s rest)
300x2x6 @7-8
Dead press (60s rest)
280x1x5 @9
Facepulls (75s rest)
50x15x3 @8/9/9
Lat pulldowns-dicks press (90s rest)
150x8-150x8 @7-10
150x8-150x7 @7-9
150x8-150x6 @8-8
150x8-150x6 @8-9
Floor fly paused (90s rest)
45x10x3 @8
Rehab: 2 rounds
Cardio: none
Notes: brought the full arch back and I finally felt locked into the bench again. Wasn't technically perfect but better then before. This workout was tough. Feeling ready.
 
10/24/16-day 1 week 3

Comp squat
435x1 form was off and just wasn't there today so shut it down
Pause squat
325x2x3 still really off, moved on
Conv deadlift
565x1 @10 matched all time conv pr
Cat pulls (120s rest)
470x2x3 @7-8
45 degree hyper with band around neck paused (120s rest)
Light bandx10x3 @8-9
Wide stance kb swings-Russian planks (90s rest)
12kgx15-45secx3 @6-8/6-8/6-10
Rehab: 2 rounds
Cardio: none
Notes: adjusted on the fly and listened to some of stronger guys around me tonight. I clearly just don't have the motor patterns ATM and my hip ext is just not there ATM. Nothing super taxing but things that do a great job turning on what I need ATM. Will try to squat again on Friday. I miss sumo pulls but I'm just not ready for it yet.
 
After watching some vids it's clear when my hips and knees feel beat up my squat pattern goes with it. So I will be squatting once a week to finish the prep up. Just trying to keep feeling healthy at this point. Pull is on track. Get squat back on track Friday then taper.
 
Rodja said:
First would be core integrity/stability. This is more of a postural issue than a training issue, though. After that is easily upper back positioning out of the hole. The "head into the bar" cue is critical for me.
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We have the same issues. At least what is visible when my squat is off.
 
Id tend to think im in the same boat here with the both of you.
 
jswain34 said:
Id tend to think im in the same boat here with the both of you.
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It's very common, some days it clicks and some days it's off. It's more my fault and not being consistent with the activation work, will be taking a lot of time to relearn the motor patterns after this meet. Just start over really.
 
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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. Figured i'd share it with you since we seem to have a lot of the same issues.
 
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. Figured i'd share it with you since we seem to have a lot of the same issues.
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Will read it over. My issues were a tight right lat, oblique, and hip causing my left to not work much leading to a week adductor, glute, oblique, etc. opened it up and strengthened the left was a big part. Still some hip shifting and tightness in the right side left over ATM.

I actually have great bracing on the unrack of the bar and one reason I always preferred a mono lift. My walking pattern sucks and immediately pulls me out of neutral and then I walk out and lose it all. I actually unrack with my brace so it's always there at the start at least. Addressing the walk issues is a big thing to tie it all together for me.
 
10/26/16-day 2 week 3

Comp bench overreach
335x1 @7
360x0, 1 @10
Reactive slingshot paused
360x1 @7
375x1 @8
Facepulls (75s rest)
50x15x3 @7/8/10
Neutral grip chins (90s rest)
5/4/3 @10
Lat pulldowns (90s rest)
140x8x3 @8
Hammer curls (90s rest)
40x6x3 @8/9/9
Rehab: 2 rounds
Cardio: 1/2 mile
Notes: felt super good going in, found some small technique things to fix. Shoulders took a beating tonight. On pace. Autoregulating my sessions ATM. Just worried about the main work and nothing else ATM.
 
I basically autoregulate all my accessories. I have goals for my main movement and my primary accessory(ies) but after that I focus on working specific muscles. I progress movements until I decide to rotate them, but some days I have more gas and do more work and others I pack it in sooner.
 
10/28/16-day 3 week 3

Comp squat
445x1 @8.5
465x1 @10
Rb squat (light band)
485x1 @9
Cat squat (120s rest)
375x2x3 @9
Ghrs (75s rest)
6x3 @8
Abs wheel (60s rest)
6x3 @8
Hanging leg raises/seated db shrugs with 3 count pause
8/110x10, 3 sets @7/8,7/9,7/10
Rehab: 2 rounds
Cardio 1/3 mile
Notes: dead, did my best to make up the needed work from earlier in the week. Squat pattern was off again tonight but better then Monday. Good enough to get the work in. Learning more about the squat tonight. I can't seem to get my lats tight grabbing on the rack. I figured out what I was doing low bar tonight but it was after the main squat work. I may go high bar post meet as it just feels more natural to me. But for now I'm just gonna maximize what I have.
 
10/31/16

Comp squat
475x1 @9 10lbs gym pr matching my best raw no wraps meet squat
Conv deadlift
575x1 @9 10lbs gym pr for conv
 
Looking strong! I'm still following along. :)
 
Last day of the taper, bench.

Comp bench
365x0

Slept like 4-5 hrs last night and came in drained. Just wasn't the day. No biggie. All that matters is next week. I've been toe benching the last 2 weeks to try and make sure I'm locked in, but honestly it just doesn't feel good. I prefer flat foot benching and get my better drive that way. I was worried my ass wasn't staying down even tho several people said it looked fine so I switched and psyched myself out. Will go with my strength and just play it by ear on meat day. Will snag a pr no matter what.

Any input is welcome on this.
 
SweetLou321 said:
Flat foot. So I'll go with that then. Thanks.
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General it takes 3 weeks for neurological conditioning to a new form just to break even in output (I believe I've heard from CWS with regards to changing bench setup). You are right on top of comp, so stay with what's been paying the bills for 3 more presses!
 
You just really gotta make sure you don't drive up if you go flat footed. It's fine, it's just one of those things you just gotta be technically sound at. From what you say if you can keep your technique up at the comp flat footed you are gonna have a bigger bench/total. Unless your ass is lifting in training I wouldn't sweat it
 
rob112 said:
You just really gotta make sure you don't drive up if you go flat footed. It's fine, it's just one of those things you just gotta be technically sound at. From what you say if you can keep your technique up at the comp flat footed you are gonna have a bigger bench/total. Unless your ass is lifting in training I wouldn't sweat it
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Yep. Just drive back into the bench, not up, and the butt will be perfect!
 
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