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Sweetlou's training log

liftandswim said:
Yeah, high bar is a bîtch at first. Building it up will pay dividends though. Nice session, man!
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Yeah it took till my last set for me to find my groove. I'll be high bar for quite a while. Figure once I can do vertical pulling pain free and my shoulders are healthier overall I should be good to low bar again.
 
4th set, forward and high
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Last set
Best overall set
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Last set of pulls
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All critiques welcome.
 
jswain34 said:
I cant respond too much. But it sounds like it could be a tight subscapularis. Its responsible for internal rotation so itd make sense if the pain occurred with ext rotation. See if your chiro can do some ART on it next time you go in.
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Will do thanks!
 
SweetLou321 said:
Based on this I shouldn't be oh pressing. Which I agree since I I need to restore mobility first. So what can I do for my baby delts in the mean time? Ill take all suggestions.
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I did a assessment with the guy that wrote the article. He says do half-kneeling landmine press instead of OHP. Regardless of how bad my shoulders ever were, I could always do that.
 
Sean1332 said:
I did a assessment with the guy that wrote the article. He says do half-kneeling landmine press instead of OHP. Regardless of how bad my shoulders ever were, I could always do that.
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Half kneeling? OK I'll have to try that, maybe superset with some raises too.
 
Some general observations for myself going forward

I need spend a touch more time cueing up my left side when I squat/pull. My right is over active leading to my injury/pain.

Left scap is worse then my right which is why I feel I have trouble using that shoulder.

Right shoulder is deff tight with regards to stretching internal rotation but I'm on top of it.

I still am missing a little int/ext rot in right hip socket.

Left oblique needs a little more attention during my warm ups as well.
 
Gonna reach out here.

Do you guys think I should back Tue squats down to the actual 60%x5x5 Sam bryd talks about or leave it at 70% based on the vids from today?

Second how tight do you all actually wear your belt? I find I don't like it super tight or to tight were I can't take a full deep breath into my diaphram. I've always worn it to tight I feel.
 
No idea on the squats. I don't think you'll go wrong either way.

I'm the same with my belt. When I put it on, it's loose enough that if I suck my gut in, I can spin it around me. With a full deep breath, it's tight as fuk.
 
I wear mine so when it's unlatched it will fall down towards my hip. I manually set it in place over my belly button (the widest circumference and what feels best) as I latch it. When I draw my air it is very tight, but it's loose enough I can wear it latched without being uncomfortable per se but tight enough not to slide off my belly as I breathe regularly
 
For deadlift I like it to be hard to close the lever. I read once in a Tate article that you don't want all of your air for pulls. Squats I put the belt in a different place so it's not quite as tight that way. Mine will sit in place unlatched but if I suck in I can spin it.
 
No pain when squatting yet my hand is hard to close again. This leads directly to numbness. I'm deff not ready to squat with a straight bar yet. I really have no idea how to come back from this. I can have no real symptoms for weeks and then after one day of squatting it all starts to come back.

Edit: it may be related to my wide grip. Just moving around this morning to try and figure out what hurts I realized with my hands in close I'm pain free, as I move my hands out close to where I hold the bar to squat I can feel the tingling/numbness in my right hand right where I had it before. That is odd to me, and I squatted with my hands closer a few weeks ago at 225 and had no pain at all. So it may be external rotation/width causing me issues with end range internal rotation. I guess I got some work to do to open up my delts to squat with a closer grip.

Hammer the dislocations I'm guessing?
 
I prefer the tightness I get with my hands in, but it causes my bicep pain to come back.

What did you decide on delts? Meadows recommends putting as much blood through them as possible for size increase. Rear dealt raises superset with spider crawls, 6-ways superset with banded over and backs, wide grip barbell over and backs... Are all good ones to get the blood flowing.

herderdude said:
For deadlift I like it to be hard to close the lever. I read once in a Tate article that you don't want all of your air for pulls. Squats I put the belt in a different place so it's not quite as tight that way. Mine will sit in place unlatched but if I suck in I can spin it.
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+1 here.
 
RegisterJr said:
I prefer the tightness I get with my hands in, but it causes my bicep pain to come back.

What did you decide on delts? Meadows recommends putting as much blood through them as possible for size increase. Rear dealt raises superset with spider crawls, 6-ways superset with banded over and backs, wide grip barbell over and backs... Are all good ones to get the blood flowing.

+1 here.
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Im gonna work on bringing my hands back in.

I opted for Sean's recommendation of the half kneeling landmine press with side raises added.

I tried that and I just don't feel I can hold it well for the tight belt. I did leemans suggestion of looser enjoyed it a lot.
 
So since I'm still piecing together my squat days. I'm gonna keep the ssb on one day. The other day I was trying the cambered bar but its awkward and I'm not that big of a fan. Anyone see an issue with doing front squats in a cat like fashion? This way I can warm up both front and high bar to work on bringing my hands in. Then do my work sets in the front rack. I feel this will carryover better to high bar and give me a chance to work on my mobility. Plus it'll help teach me to stay upright and sot through my hips. Also build stronger quads.

Tldr:

Front/high bar warm up, front squat work sets.
Progress to high bar
Progress to low bar

Seem good?
 
As for your comment about doing more dislocations to get the grip in, I'd opt for doing some of those tspine exercises and opening your pecs up.

I have no idea on CAT front squat. I'd personally rather do front squat for reps, but as long as you're building some volume with it, I wouldn't see an issue.
 
Sean1332 said:
As for your comment about doing more dislocations to get the grip in, I'd opt for doing some of those tspine exercises and opening your pecs up.

I have no idea on CAT front squat. I'd personally rather do front squat for reps, but as long as you're building some volume with it, I wouldn't see an issue.
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Already the plan. Pecs are more open now then ever before. So good first start. I deff need to open up my t spine tho.

I agree. Ill stay my original course then of using the cambered bar and being tossed everywhere lol.
 
Anyone know what the difference between the red and black voodoo bands on elite are? They got 15% off and free ship so I'm gonna grab one.
 
SweetLou321 said:
Anyone know what the difference between the red and black voodoo bands on elite are? They got 15% off and free ship so I'm gonna grab one.
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The red is stronger I believe. Otherwise, no. I grabbed a red but haven't used it yet.
 
Yup. Red is stronger. I have the black. Get the red.
 
Looking at all your logs are realizing just how slow I really I am gonna set a timer for all lifts and all rest periods bc I feel I should be able to get more done in less time then I am now
 
Duramaxhd said:
Why are u worried about it? It takes what it takes
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Its a form of conditioning. I enjoy getting these sessions done faster since I'm not getting for a meet. The gym I'll train at has a 2hr cap unless I go to a commercial gym. Also I get tired and my quality of work goes down at two hrs.
 
Cap? that's messed up ,the only reason I get done so quickly is I want to get home to see the family and sleep lol my weekend sessions last forever due to the number people in our crew
 
Duramaxhd said:
Cap? that's messed up ,the only reason I get done so quickly is I want to get home to see the family and sleep lol my weekend sessions last forever due to the number people in our crew
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If your train in a crew it's gonna take a minute. Esp if its more then 3 on a rack and or bench. I get that. But I'm solo and unless I up my pre-wo intake and intra wo intake I'm dead by two hrs. Ie better stims and some carbs.

But yeah its a private facility so there is about a 2 hr cap for the time slots for anyone to train. I'll have two gym memberships. I'd only have one but I need the speciality bars for my squat due to my shoulder.
 
Dang never heard of a time cap that's ridiculous. I train at a private facility and we don't have anything like that. But I get it's the only real option
 
Hyde said:
Dang never heard of a time cap that's ridiculous. I train at a private facility and we don't have anything like that. But I get it's the only real option
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The owner trains kids for various sports, has a powerlifting team he trains, if he likes you he will give you a key so you can go during the day when its closed and on weekends when its closed.

This was also another reason for buying the power handles from Brian so I was not stuck squatting on his schedule.
 
liftandswim said:
2 hours is plenty. You can get a lot done
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Yeah there's really no good reason to spend more than 2 hours training solo. I guess it just offends me on a basic level lol. But at 2 hours my work is definitely total garbage; it's not really productive likely.
 
Tripods can be extremely cheap.

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Hyde said:
Yeah there's really no good reason to spend more than 2 hours training solo. I guess it just offends me on a basic level lol. But at 2 hours my work is definitely total garbage; it's not really productive likely.
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Yeah, after two hours I'm good for some half ass isolation work and that's it
 
Hyde said:
Yeah there's really no good reason to spend more than 2 hours training solo. I guess it just offends me on a basic level lol. But at 2 hours my work is definitely total garbage; it's not really productive likely.
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I also hate the idea of a cap but I also understand I can get a lot done in that time frame lol.
 
I'm gonna start off with the tripod was the best 10$ I ever spent. Videoed warm ups and work sets. Saw my set up each time and adjusted as needed between sets. Huge huge hugs difference.

12/20/15-heavy bench
*no injuries swim
Warmup
Tspine mobilization
Dislocations/1 arm swings
Forearm slides/wall raises/wall slides/wall climbs
Rhombiod pullaparts/band rows for left side for activation

Cg bench paused
Work up
85%-260x3x4 self lift off @6-7
85%-260 (amrap)-9 with lift off @9
Half kneeling landmine press/side raises
70x6/20x8, 5 sets @7-8
Db rows
90x10, 4x8 @8-9
Cg pushups/bb curls/rhombiod mini band pullaparts
15/60x8/20, 2 sets @7-8
15/60x8/15, 2 sets @7-8
Rehab:
One arm hangs/45 deg raises/ext rot
1 round/5x10/5x10 3 sets
Forearm slides/wall raises/wall slides/wall climbs
1 round each
Oh mini band pullaparts 15-20 (these hit my band shoulder hard)

Notes: took 2hrs 15min thanks to all the rehab stuff I almost forgot about lol. Smashed that cg work and no tricep pain. New set up and cues worked perfect for my issues. The stuff from Sean was all perfect and on point. I haven't felt that stable and confident in ages. Even got my pecs to fire the whole time. I was tired all day and feeling drained from dieting then come in and do that.

Videos up soon.
 
liftandswim said:
Looks solid. Those elbow sleeves?
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Thanks man. Still gotta sink of leg drive a touch better but overall I'm happy with it for now.

Those are my calf sleeves I wear under my DL socks for when I pulled sumo on sharp bars to prevent tearing my skin up. They just so happen to fit my arms as well lol. I've been putting icy hot on my bad tricep then a sleeve over it to really make it hot. I do the same for my knees. Been helping my tendinitis inside and outside the gym.

Edit. Amrap has my estimated 1rm at 335 for cg. How would you adjust your tm for next block? It was set at 305.
 
SweetLou321 said:
Thanks man. Still gotta sink of leg drive a touch better but overall I'm happy with it for now.

Those are my calf sleeves I wear under my DL socks for when I pulled sumo on sharp bars to prevent tearing my skin up. They just so happen to fit my arms as well lol. I've been putting icy hot on my bad tricep then a sleeve over it to really make it hot. I do the same for my knees. Been helping my tendinitis inside and outside the gym.

Edit. Amrap has my estimated 1rm at 335 for cg. How would you adjust your tm for next block? It was set at 305.
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I'd up it 10lbs. Give or take.
 
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