Sweetlou's training log

Hyde said:
Well, I didn't shred because I was putting down cheeseburgers like it was my job. It's all in what you do with the drugs. I just wanted to get hyooge lol

I've no idea where, but I've heard some UGLs carry epi now too.

I always enjoy discussing compounds - I was one of those kids that learned how to dose AIs before I ever learned how to squat to depth. Ugh.
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I've been there with the burgers before lol.

I don't know to many ugls. Esp ones with good product. But I'll take a look around.

Lol! I was also one of those kids too.
 
4/24/15-cat squat/deadlift deload
Warm up
Goblet squat/bss/vmo move/hip airplanex2
Shoulder dislocationsx2
Cat squat
60% of 485x5x2-285
Deadlift
70% of goalx2x1-435
3in block pull
70% of goalx2x1-435
KB swings
25x2x10
50x10
Light band takes/banded abduction
3x15/15
Planks
3x60s
Notes: didn't plan today as I slept 4hrs last night. But my boss asked me to come in early tomorrow so I had to make it work. Didn't get in till 8pm. Thanks god it was a deload. Last sip of caffeine was at 6pm. The block pulls and kb swings really addressed my lack of hip involvement on my sumo pull. I feel with those and more direct mobility work my pull will improve in technique for sure. Squats were super easy. Deff becoming a strong lift for me it seems.
 
Finally at 215 again weight wise. I'm no linger water loaded but I dropped the trest for some test prop. Trest will always be a great compound that just seems to be to much for me. The bloat was real but the bp spikes was my real issue and concern.
 
SweetLou321 said:
Finally at 215 again weight wise. I'm no linger water loaded but I dropped the trest for some test prop. Trest will always be a great compound that just seems to be to much for me. The bloat was real but the bp spikes was my real issue and concern.
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It didn't sound like it was treating you very well at all
 
4/27/15-bench assistance, deload
Warmup
PVC pipe roll
Hip airplanes
Hammer swingsx2
Pulldownsx2
Cg feet up paused bench
225x3x5
Sohp
135x3x5
Paused flat db press
60x2x12
Tbar rows
90x3x15
Fat grip low incline Tate press/fat grip hammer curls/rope paused facepulls
25x15/25x12/45x15, 2 sets
Notes: nice mod intensity deload day. Nothing was to hard. My knees are getting worse so I switched some of my work around to accomidate this. Nothing major that will effect me negatively. Just need to try and come in healthy for the meet.
 
SweetLou321 said:
4/27/15-bench assistance, deload
Warmup
PVC pipe roll
Hip airplanes
Hammer swingsx2
Pulldownsx2
Cg feet up paused bench
225x3x5
Sohp
135x3x5
Paused flat db press
60x2x12
Tbar rows
90x3x15
Fat grip low incline Tate press/fat grip hammer curls/rope paused facepulls
25x15/25x12/45x15, 2 sets
Notes: nice mod intensity deload day. Nothing was to hard. My knees are getting worse so I switched some of my work around to accomidate this. Nothing major that will effect me negatively. Just need to try and come in healthy for the meet.
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Yup, just stay healthy and you're going to kill it.
 
4/29/15-squat, deload
Warm up
PVC roll
Shoulder dislocationsx2
Hip airplanex2
Goblet squat/KB swingsx2 (bss hurt my knees to much to do any)
Squat
Work up to 145 in only shoes and realize im in way to much pain. Switch to flats to try and take pressure off.
325x2x3
365x1
About 85% of 485-415x3x1
2 sec pause beltless squats
325x3
375x2x3
Bss
25x2x12
Unilateral sldl
60x3x12
Abs wheel/4 way hip machine for bad hip/light band tkes
15/a bunch/12, 2 sets
Notes: groove was a little different in flats. My knees stopped hurting for the most part after the switch. Everything felt light and moved well. The paused sucked but they always do. I guess I'm going with the flat shoes into the meet. My strength is nearly identical, just a different approach to the lift. I have to lower with more control in the flats where I can bomb in the olys. My knees are so bad I can't control in olys really. So I squats as fast as I can in them to avoid the torque. The flats I have to widen my stance a touch since my leverages suck but I can't control the weight and I don't fall forward ever. I had over 500 raw in me today. I'll take suggestions but air squats in the olys nearly cripples me.
 
I have zero suggestions, other than to suggest that I don't understand why people feel the need to use a heeled shoe to squat raw - if you can't hit depth without them, it's a mobility issue. Looking at the ankles is the first step. And if you can hit depth, you don't need the oly shoes. If the flats are working pain-free, stay with them.
 
Hyde said:
I have zero suggestions, other than to suggest that I don't understand why people feel the need to use a heeled shoe to squat raw - if you can't hit depth without them, it's a mobility issue. Looking at the ankles is the first step. And if you can hit depth, you don't need the oly shoes. If the flats are working pain-free, stay with them.
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It was relatively pain free. Any suggestions for mobility work for my ankles? I deff lack mobility there. If I can open them up I feel I can take my flat shoed squat to the next level.
 
I'm the same way with having a more controlled descent in flats, but mainly for the groove so I don't bite it. I say stick with the flats. Same strength. Zero pain.
 
Sean1332 said:
I'm the same way with having a more controlled descent in flats, but mainly for the groove so I don't bite it. I say stick with the flats. Same strength. Zero pain.
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Yup seems like the best plan ATM. I had an overall great day once I got out of the oly shoes too. I'll have to widen my stance a touch more tho
 
Eversion brotha. Stick with flats, I totally get that, but the issue is that there is an issue, if that makes any sense.

If you're hitting depth in your flats, then it wouldn't seem to be a dorsiflexion issue, unless you're letting your knees go way further forward in oly shoes. On second thought, might as well work dorsiflexion too, not too many big, tight powerlifters have enough.

But you stay on top of hip health and know what to do there. So I say wrap your ankles And force them hard into dorsiflexion and then eversion. Roll em around, have somebody pull on them, just unlock your ankles in general.
 
herderdude said:
Eversion brotha. Stick with flats, I totally get that, but the issue is that there is an issue, if that makes any sense.

If you're hitting depth in your flats, then it wouldn't seem to be a dorsiflexion issue, unless you're letting your knees go way further forward in oly shoes. On second thought, might as well work dorsiflexion too, not too many big, tight powerlifters have enough.

But you stay on top of hip health and know what to do there. So I say wrap your ankles And force them hard into dorsiflexion and then eversion. Roll em around, have somebody pull on them, just unlock your ankles in general.
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Thanks man. Ill get on this asap. My biggest issue is just I'm beat up. Ready for a break from heavy back squats after the meet. Knees need the break as does my left hip.
 
herderdude said:
Eversion brotha. Stick with flats, I totally get that, but the issue is that there is an issue, if that makes any sense.

If you're hitting depth in your flats, then it wouldn't seem to be a dorsiflexion issue, unless you're letting your knees go way further forward in oly shoes. On second thought, might as well work dorsiflexion too, not too many big, tight powerlifters have enough.

But you stay on top of hip health and know what to do there. So I say wrap your ankles And force them hard into dorsiflexion and then eversion. Roll em around, have somebody pull on them, just unlock your ankles in general.
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My dorsiflexion is awful. Has been all my life. It feels like bones hitting bones. I've stretched my calves and ankles 3-7 days a week for the last few years with no increase in flexibility. I have to squat wide in flats due to this. Otherwise I can't hit depth and end up on my toes. That's why I got oly shoes in the first place to remove this issue since I couldnt seem to improve it.
 
I feel thy pain on Olympic shoes. I like them for front squats and all, but once the weight gets heavy they really throw my groove off.

I'm sure a break will treat you nice after you hit some PRs ?
 
rob112 said:
I feel thy pain on Olympic shoes. I like them for front squats and all, but once the weight gets heavy they really throw my groove off.

I'm sure a break will treat you nice after you hit some PRs ?dcaa
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I'm really hoping so. I'll be building up the area around the knee also to avoid this happening in the future.
 
5/1/15-bench, deload
Warm up
Stuff
Bench
265x1
275x1
295x1
Cat
255x4x3
All self lift offs above
315x1
Had a lift off. Smooth
Incline paused db bench
50x2x12
Pull ups, vary grips
10/7/7
Pulldown drop set
105x12
Incline db ext/side raises/efs mini band pullaparts
25x15/15x15/10 each way
25x25/15x15/10 each way
Notes: energy was lacking today. Didn't feel terribly strong either. Was an off day and good thing it was a deload.
 
5/3/15-deadlift
Warm up
PVC roll
Shoulder dislocationsx2
Goblet squats/bss/kb swingsx2
Hip airplanex2
Deadlift, **** show below
Sumo
565x0 complete miss, didn't even move
Conv, hips hurt a lot, tried a back up plan
565x1, ugly as hell, 20lbs all time PR. Got mad still.
Re warmed up
Sumo
90% of goal,565x1, much better, not perfect but better. 10lb all time pr
3in block
92.5% of goal, 585x1 matched all time PR
Unilateral adductor leg press
90x3x15
Unilateral close stance leg press
90x2x20
Mini band seated hip abduction
3x15
Light band tkes
3x15
Russian Planks
60s, 50s, 45s
Notes: the rest of the stuff was rehab recovery stuff. I pulled a miracle out of my ass today.
 
I'll bet. It takes a lot to make a pull after a miss, especially two of them(and PRs)
 
Hyde said:
Any more big single pulls before the meet? I usually have my last 2.5-3 weeks out.
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This week was

90% of goal off floor and 92.5% of goal off blocks.

Next week is
Overreach
92.5% of goal off floorx2x1
95% of goal off blocksx2x1

The week after is
Taper
95% of goal off floorx1
100% of goal off blocksx1

That will be my last heavy pull day 14 days out.
 
5/4/15-bench assistance
Warm up
PVC pipe role
Mini band shoulder dislocationsx2
Hip airplace and vmo movex2
Cg paused Larson press
245x5,5,4
Sohp
185x2x5
Db flat paused bench
60x15
Med grip tbar rows
115x5x15
Light band pushdowns/hammer curls/rope facepulls
25/30x15/45x25, 2 sets
Notes: felt decent today all things considered. Looking a lot leaner but this dieting is really hurting my strength and recovery ATM. So I'm not sure if 198 will happen as I'd rather hit my goals then make a weight class. Thoughts? Ohp was super hard but so were the larson presses. I cut 2 working sets this session. Since this is assistance I'll start the volume cut here then start cutting everywhere else as the weeks go.
 
That's the epic conundrum I keep finding myself in.

Man I am getting fat, I need to diet
Then
I feel like I'm losing strength, can't do this anymore
Repeat

It's a tough call with no wrong answer, just what do you want more at the end of the day?
 
rob112 said:
That's the epic conundrum I keep finding myself in.

Man I am getting fat, I need to diet
Then
I feel like I'm losing strength, can't do this anymore
Repeat

It's a tough call with no wrong answer, just what do you want more at the end of the day?
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To hit prs is what I want more. But I won't be eating like a horse to do so. I'm to happy with my weight loss and my self confidence has increased considerably.
 
This weight loss talk is making me hungry.
 
SweetLou321 said:
Lol to be honest my appetite has been down lately and I'm getting full easier. So if anything I'm eating a little less then planned.
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Dude, same. After this cut I thought I was going to be binging every day...nope. I've only gained like 3-4lbs back and my cravings are fewer than ever.
 
liftandswim said:
Dude, same. After this cut I thought I was going to be binging every day...nope. I've only gained like 3-4lbs back and my cravings are fewer than ever.
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Yeah I ate out with my mom twice when she was in town and honestly didn't eat much. I've put 1lb on eating some junk and more cals.
 
5/6/15-squat, set up for over reach.
Warm up
Mini band shoulder dislocationsx2
Hip airplane/goblet squat/vmo move/glute thrustsx2
One legged kb rdlsx1
Squat w/ 3.0 convicts
90% of goal-515x2x1 all time volume pr
Planned to do 1 rep at 90% then d a reverse band rep at 92.5%. But I wasn't happy with the 90% so I repeated it and killed it.
Cat squat no wraps
65% of 485-325x5x3
Light band dimel deads
135+bandsx3x15
Abs wheel
15/12/12
Notes: switched back to only shoes and fixed some issues and no real knee pain. I just squay better in the shoes and have less overall hip pain. I spent time between sets really loosening up my left hip and it made a world of difference. Happy with today's performance. I didn't hit the hole today with my normal speed to I did the cat sets to address it. I was also shocked how well I recovered between sets and had good stamina. This is good as I can pull from this to peak over the next two weeks.
 
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