Sweetlou's training log

7/14/15-lower
Warmup
Usual stuff
Cat squats beltless for time
80%-385x1
70%-335x5x4 in 9min
Sumo comp deadlift beltless
70%-385x3
80%-435x3
90%-485x9, went for 10, estimated betless 1rm is now 630
Step ups, more specific to my imbalances.
25x2x10
35x2x10
Abs wheel paused
5x10
Leg ext
30x2x20 will transition this into my step up volume
Notes: found out uspa racks can move? So screw the rack. Going back to the mono and dialing in my squat again. Its close to right but I just need to grab the right spot on the bar. I wasn't as amped for pulls as last week but I also did better with more load on cat squats. I missed the 10th rep but got nine. Pull is at an all time high. Step ups hit my hip/quad issues better. Esp when not loading them to heavy. Feeling conditioned and strong. Wasnt rushing rest periods and felt good to pull right after.
 
rob112 said:
Take it day by day. Just be mindful if it continues bc then it becomes a pattern my friend. Everyone can have a bad week though.
Click to expand...

Oh I am. I'm no linger rushing anything with her. Taking my time. Yes everyone can. But she needs to better communicate next time.
 
Took a little frustration out on those pulls today eh, lou? Nice job man
 
I'm barely gaining weight. Current macros are 250 pro/490 carbs/115 fats. I'm eating about a half of carton of ice cream a day at this point.
 
Time for a full carton
 
You should only be barely gaining - if you want only lean gains and you're even gaining 1lb week, you're blowing it out of the water (unless you're blasting in which case you have to account for dosing and compounds). Slowwww and steady man. Muscle gain and weight gain are very different. If you just wanna bump a weightclass that's different. Just smash fast food, Chinese buffets, frozen pizzas and icecream every day like you really wanna get fat, like every normal sedentary American but with a purpose. It's not that hard.
 
Hyde said:
You should only be barely gaining - if you want only lean gains and you're even gaining 1lb week, you're blowing it out of the water (unless you're blasting in which case you have to account for dosing and compounds). Slowwww and steady man. Muscle gain and weight gain are very different. If you just wanna bump a weightclass that's different. Just smash fast food, Chinese buffets, frozen pizzas and icecream every day like you really wanna get fat, like every normal sedentary American but with a purpose. It's not that hard.
Click to expand...

Oh I know man. Its just I'm eating more now then I was at 230. So I'm surprised its been so slow. I was worried I'd be gaining faster. I'm glad I have someone doing my diet.
 
7/16/15-upper
Warmup
Usual stuff
Cg paused bench with min arch
285x2x5, mid back popped and then cramped on second set
285x5, eh ouch my back
285x2x5, added belt around area and pain gone. I'm stubborn.
Seated machine ohp, to address imbalances
70x3x10
Seated db ohp
60x2x10, to asses imbalances. Its bad lol.
Seated cg cable rows+wide grip oulldowns , blood flow into back with min pain
135x10/135x8, 4 sets
Wide grip pull ups, stretch was nice and back popped. Kinda hurt to do tho.
Bwx8
Front/side raises/mini band pullaparts
15x15/15x15/20, 4 sets
Mini band unilateral pushdowns, for elbow health.
100 total reps.
Notes: felt string as hell today. Yet got hurt yet again lol. My bicep tendons were also aching today too. Seems like my imbalances are catching up to me. May go see a chirp soon to what I can get done. I will admit my erectors have been toast from all the back work twice a week plus squats, sumo pulls, front squats, and deficit conv pulls. Not sure if I should adjust anything or let it ride. Its off season so I'm trying to stay ahead of this stuff. I had no idea my shoulders were as bad as they are until I did the machine ohp. My left doesn't track the same is a lot weaker.
 
liftandswim said:
Stubborn is right. How did you become so broken? Lol
Click to expand...

I have no idea lol. I guess I haven't properly applied volume and load in a long time. Trained conjugate for a long time and that doesn't change much in any variable. I'm hoping its not hormone related affecting recovery. Just had bw done to confirm.
 
Back is ok. Just tight now. May train today to have two days off to get it loose to arch on Monday. Or wait a day. Idk. See how I feel when I get off work.

Got bw results on 250mg test e PW and .25mg adex on shot days.
Total t was 1380
E2 was 45
Not bad for a ugl. Need more Dex tho.

It was 125 m/th. Bw was done th morning before my shot and Dex BTW.
 
Duramaxhd said:
Is 1300 good I have to read up on this **** lol
Click to expand...

Its 200-300 over the top end of the normal range. So its a good number. A touch low for 250mg tho based on my bw done in 200mg pharma test. The estrogen is 5 points over the top end of normal too. Most people say the ideal range is 20-30.
 
Duramaxhd said:
Ty I am now slightly smarter
Click to expand...

A guy in his 30s will often have 350-650, a teenage kid will have over 1k, and TRT usually aims for 800-1100. All relative to how the individual feels and what their cholesterol and such looks like of course. Using UGL gear that's generally underdosed means Lou has to pin "more" than someone on TRT does (say 90-150/wk). So the fact his numbers are higher means his stuff ain't too shabby. If your levels are in the 3s you're going to have a helluva time making progress training. Most people feel like general dogcrap below 4-5.

Someone blasting on cycle will be looking at 2k-and up to give you a reference.
 
Btw Lou you said it yourself its offseason so now is NOT time to push. If it was 5wks out sure but right now focus on longevity and build your base.
 
Hyde said:
A guy in his 30s will often have 350-650, a teenage kid will have over 1k, and TRT usually aims for 800-1100. All relative to how the individual feels and what their cholesterol and such looks like of course. Using UGL gear that's generally underdosed means Lou has to pin "more" than someone on TRT does (say 90-150/wk). So the fact his numbers are higher means his stuff ain't too shabby. If your levels are in the 3s you're going to have a helluva time making progress training. Most people feel like general dogcrap below 4-5.

Someone blasting on cycle will be looking at 2k-and up to give you a reference.
Click to expand...

Yeah I was happy with the number for ugl
 
Hyde said:
Btw Lou you said it yourself its offseason so now is NOT time to push. If it was 5wks out sure but right now focus on longevity and build your base.
Click to expand...

That's all I'm doing. Just tweaking things from the high volume I think. It just sucks the things I need to do are hurting me. What good is my off season if I cant squat, bench, or deadlift lol
 
SweetLou321 said:
That's all I'm doing. Just tweaking things from the high volume I think. It just sucks the things I need to do are hurting me. What good is my off season if I cant squat, bench, or deadlift lol
Click to expand...

Now is the best time not to do them; do variants that don't irritate stuff. Now you can get the furthest away from comp form as it gets. Maybe no arch benching or floor press for a couple weeks? You should do what you can to keep working hard while generally not getting hurt so you can enter a comp cycle healthy and good as ever, body comp and capacity-wise.
 
Hyde said:
Now is the best time not to do them; do variants that don't irritate stuff. Now you can get the furthest away from comp form as it gets. Maybe no arch benching or floor press for a couple weeks? You should do what you can to keep working hard while generally not getting hurt so you can enter a comp cycle healthy and good as ever, body comp and capacity-wise.
Click to expand...

That is my goal. I was doing a small arched cg bench and hurt my back. Comp bench hurt my back. Close stance fronts hurt my knees some. So I am doing what you suggest yet its still a battle. I could box squat but my issue is weak quads esp around the knees which box squats won't help. I could floor press though. Good ideas man. Thanks.
 
7/17/15-lower
Warmup
Usual stuff plus some of defrancos agile 8.
Close stance front squat
275x3x5
Close stance high bar squat
275x2x5
Conv deadlift with opposite grip of comp grip
455x5
405x2x5
Ghrs+reverse hypers
Bwx8/45x12, 4 sets
Planks
45sx5 sets
Notes: was shocked my back had no issues today. Still tight and what not tho. I'll break it all down in parts.

Front squats:
Since me getting sloppy has most likely caused my injuries I'm only gonna do lifts I can stay structurally sound in. Fronts isn't one. I can't get my elbows up while properly engaging my core. So I'll switch to high bar as this was perfect and will still load my quads. I added a belt back today and realized I forgot how to really lock my core in. After the high bar this was fixed. Also really had good torque on the floor and hips were moving properly.

Conv pull:
Dropped the deficit to not stress my erectors in a flexed position anymore then I had too. Was having using my core properly on these which is why I dropped the weight down. This is just assistance work anyways.

Ghrs/reverse hypers:
Added the hypers for a super set to loosen up my back and get some rehab work in. Helped a ton. Forgot how much I liked them for this.

Knees hurt again. But I'm learning why. Its not the only shoes. Its bad motor patterns. Addressing them in time. Found a tender spot on my right hamstring that doesn't want to load when I squat. Leg curling helped get it moving and I was actually able to squat properly today. Progress.
 
Double post.
Making some changes to hopefully keep progress moving while also getting healthy again. At this rate I'll need to take real time off.

When I've decided on something I'll post here for your guys review. Small changes.
 
Posting the changes I'm considering after going through my log and looking for joint friendly lifts.

Day 1-upper
Wide grip bench will be changed to a Larsen press

Day 2-lower
Switch 5/3/1 pulls to ssb GMs
Leg press instead of step ups for imbalances

Day 3-upper
I'm gonna either make my cg bench a comp arch or Larsen press due to the loose arch hurting my back. I'd floor press but I'd rather be more specific on a bench.

Day 4-lower
5/3/1 pulls first then I'll do paused ssb squats as duffin outlined them
 
LP isn't always joint friendly and doesn't stretch the thighs and hips like step ups (or BSS and lunges). What I've noticed personally is that LP is pain free if my calves are mobile. If not, then I get some knee pain.
 
Rodja said:
LP isn't always joint friendly and doesn't stretch the thighs and hips like step ups (or BSS and lunges). What I've noticed personally is that LP is pain free if my calves are mobile. If not, then I get some knee pain.
Click to expand...

Yeah I assumed it didn't. But my big issue is improper tracking from my left to right side. I love step ups and bss but its hard for me to make sure I'm tracking evenly on each side. On the leg press I can see and feel the imbalances as I can't move as freely and I'm in a more fixed plan of motion. I'd take any suggestions on this either way. I do need more mobile calves however.
 
SweetLou321 said:
Yeah I assumed it didn't. But my big issue is improper tracking from my left to right side. I love step ups and bss but its hard for me to make sure I'm tracking evenly on each side. On the leg press I can see and feel the imbalances as I can't move as freely and I'm in a more fixed plan of motion. I'd take any suggestions on this either way. I do need more mobile calves however.
Click to expand...

Try this: curl your toes in your shoes and focus on pushing off of your first two toes. It sounds like your gait may be a bit off and causing the imbalance.
 
Rodja said:
Try this: curl your toes in your shoes and focus on pushing off of your first two toes. It sounds like your gait may be a bit off and causing the imbalance.
Click to expand...

Try this with a bw squat or on my lift in general? Very well could be. I've had this for years now it seems.
 
When I do unilateral work my tracking is off too. I rarely see it show up on bilateral movements though. Only happens when I'm rushing or not bracing effectively
 
liftandswim said:
When I do unilateral work my tracking is off too. I rarely see it show up on bilateral movements though. Only happens when I'm rushing or not bracing effectively
Click to expand...

I notice it on everything but the comp lifts actually. So since I have time to address things and I'm clearly not healthy I might as well work on my imbalances and heal up for now. But I have to relearn to brace. I've never been great at it and the beltless work hasn't helped even tho my core is getting stronger.
 
SweetLou321 said:
Try this with a bw squat or on my lift in general? Very well could be. I've had this for years now it seems.
Click to expand...

On unilateral movements and especially while walking. Basically, the stabilizers in the calves aren't working properly and causing improper tracking at the knee.
 
Rodja said:
On unilateral movements and especially while walking. Basically, the stabilizers in the calves aren't working properly and causing improper tracking at the knee.
Click to expand...

Ok I'll do that thanks. So you'd still say step ups/bss are better then leg press?
 
7/20/15-upper
Warmup
Usual stuff plus extra hip stuff
Cat paused comp bench for time
90%-315x1
80%-275x5x3 in 10min 30sec
Neutral grip paused incline db press, tricep focus
60x4x10
Machine incline press
50x15
Db rows on bench instead of standing
110x2x10
100x3x10
JM press/db curls/mini band facepulls
115x10/30x10/20
135x10/30x10/20
145x10/30x10/20
155x10/30x10/20, 2 sets
Notes: back still hurts but hurts less. Using a belt made benching possible. The 315 felt off as my pecs and delts did a good amount of the work. Really threw off my groove. Changed to incline db press to take pressure off my back and get a little more triceps involved. Also switched db rows to using a bench instead of standing to take pressure off my back too. Switched to jm press over skullcrushers to take pressure off my elbows. Getting healthy is my priority ATM.
 
SweetLou321 said:
Thanks man. Gotta be healthy to make progress right?
Click to expand...

Exactly. I've seen some strong lifters online talk about this. A lot of guys are so strong because they've managed to remain healthy and be able to train for 10+ years consistently. Can't train right if you're always hurting.
 
So my right hip is tight. The adductor. I think its related to my si joint. Bc its painful to externally rotate. I've popped my si ect. I really have a hard time popping it BTW. So I think its time I see a chiropractor bc its starting to effect my squat. Oddly enough I can sumo pull no problem.
 
SweetLou321 said:
So my right hip is tight. The adductor. I think its related to my si joint. Bc its painful to externally rotate. I've popped my si ect. I really have a hard time popping it BTW. So I think its time I see a chiropractor bc its starting to effect my squat. Oddly enough I can sumo pull no problem.
Click to expand...

We had a phys therapist come into the gym last night for a seminar and he was discussing how common he sees SI issues and the client has already been to a chiro but for some reason they never catch it's the SI and tend to work higher up. He wasn't hating; he said his wife is a chiro but it's just not something that gets caught as much at a chiro. Whatever that's worth to you.
 
You must log in or register to reply here.
Back
Top