Sweetlou's training log

RegisterJr said:
Can you not have a leather-smith put more holes in it?
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At my gym, we have three of these guys. Its whoever brought their hammer and nail. Sometimes we use a kettlebell to drive the nail.
 
2/5/16-hb 2 week 1 day 4 bench
Warm up
Usual stuff

Cat comp bench for time with bands (doubled minis so about 80ish at the top and 40ish at the bottom)
65%+doubled minis-215x2
55%+doubled minis-185x3x6 in 12min
Press
62.5%-135x8x4
Chest supported wg hammer strength rows
115x8x3
90x10x2
Bb curls/mini band push downs
65x10x4/100 total reps
Mini band pullaparts/micro band forearm wall slides/mini band upright rows
15/10/10x4
Rehab: 45 deg raise/ext rot/oh pullaparts/one arm hangs 2 rounds
Notes: none
 
If positioning is the issue - pauses

If speed off the floor is the issue - deficits
 
jswain34 said:
If positioning is the issue - pauses

If speed off the floor is the issue - deficits
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Deff positioning as I have speed and lose position on max lifts and near the end of my reps. If anything deficits seem to make my positioning worse since it's hard to brace after some reps and go lower:
 
SweetLou321 said:
Deff positioning as I have speed and lose position on max lifts and near the end of my reps. If anything deficits seem to make my positioning worse since it's hard to brace after some reps and go lower:
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Then i think you answered your own question here brother. Looks like pauses are what you need. And i absolutely hate deficit pulls. Im not looking forward to doing for them the next 2 weeks in project momentum:
 
2/7/16-Deadlift
Warm up
Usual stuff

Ssb squat
67.5%-270x7x5 ****
Deadlift
2in block is all I could muster. Could even do my cat work
315x8 with straps
365x6x4 with straps, I now have tendinitis in both forearms that is getting out of control. I really have no idea how to stop it other then using straps...but then my grip gave out on 495? Lol whatever. I can wait to compete for another year or two with all these issues.
Ab roll outs
8x5
Rehab: usual stuff
Notes: back to the drawing board. I was horribly sore coming in. I also think my bp was spiking as I was on the edge of passing out every set and light headed as hell. I know what I need to do. It worked for me before but I was trying something different. Happy with what I even managed as I was ready to leave after my warm ups on squats lol
 
Sounds horrible.
 
SweetLou321 said:
Honestly that was how every session was last meet prep and before I started my bp meds. It was pretty awful honestly.
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My biggest joy of working out is how I feel in the gym. I couldn't do it. Props.
 
Here is what I'm thinking.

I know my deadlift performs very well on once a week frequency. I also prefer to pull once a week. But I don't want to change squats or benches to much as those are going great.

So I was thinking

Day 1
Cat squats, easier then I was since this will be before I pull, like how I use to do it.
Then my main pull work.
Abs rehab whatever.

Day 2
Bench like I have been

Day 3
Do my volume squatting here since this will be the more taxing squat work
Hip balance assistance
Abs rehab whatever

Day 4
Bench and oh press like I have been

So volume will be about the same just spread out differently to accommodate my lifting preferences and hopefully not tank my cns.
 
So I'm considering switching around my days to more or full body style. I'll also be using more rpe in doing so instead of percents.

Kinda a

Day 1-squat/bench
Off
Day 2-oh press/deadlift
Off
Day 3-squat/bench
Day 4-anything I can't fit into about an hr and a half window on the other 3 days, possibly two of these days just for back and rehab.

Thoughts? After reading some of Mike ts stuff I seem to be volume sensitive which is a good thing. But I need some other way to manage fatigue at the moment then percents as I keep hitting the same wall with them. Also doing and upper lower split leaves me doing a lot of upper body stuff so it takes awhile and the lower body days are brutal to get in the frequency and volume I want. I just want to smooth my training weeks out. Plus I've almost never done full body so this could be a fun change since I don't have a meet in sight.
 
I like it. The two rts style training blocks ive done have been my two most successful blocks of my (relatively short) lifting career. It's definitely worth trying, imo. Just have to stay honest with yourself but also be hungry enough to know when to push on.
 
Based on the above I've come up with

Sun-day 1
Mon-off
Tues-day 2
We'd-day 3
Thurs-day 4
Fri-off
Sat-day 5

Day 1
Squat
Bench
Unilateral let work
Triceps rehab

Day 2
Oh press
Flat db press
Deadlift

Day 3
Rows
Upper back
Bis
Abs

Day 4
Squat
Bench
Unilateral leg work
Triceps

Day 5
Rows
Upper back
Bis
Abs

This gets all the work in I was doing before, will shorten my sessions by a lot, keep me more fresh so I don't rush through my balance and rehab work which I honestly have been doing. It's more days per week but I am much more excited looking at this layout then I was when I had a list of work do each session. I started to dread it and just go through the motions. If you aren't having fun you will lose the passion.

To start I'm gonna stay at the lower end of volume. So I'll rotate days like low, med, and high. I'll use rpe so I don't bury myself trying to do to much at first. And I'll deload every 4-5th week based on how I feel. I'll still block it off in hyper, strength, and peaking. I'm a fan of percents but they don't seem to be a fan of me without some serious auto regulation. This also mirrors my gfs schedules so we can maximize our time together for now.
 
All of that sounds good man. Im the same way, id rather lift 5 days a week and have shorter sessions that i can give my full focus and attention to detail vs training 3x a week and lose my focus and just start going through the motions 3/4 through my session. Excited to see how this set up works out for ya.
 
jswain34 said:
All of that sounds good man. Im the same way, id rather lift 5 days a week and have shorter sessions that i can give my full focus and attention to detail vs training 3x a week and lose my focus and just start going through the motions 3/4 through my session. Excited to see how this set up works out for ya.
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I never use to be like that but I also took A lot of strong stims for a long time to make it happen. Like dmaa, craze, ephedra, ect. Now I just use 100-150mg of caffeine and go. I can't wait to start and I'm excited to see how this layout works for me also now then I'm pretty much back up and running rehab wise.
 
The stims have their place, pre-contest when you are getting beat up peaking and you NEED to be there getting the work in and hitting the numbers, but the rest of the time...for what?

Something I've only recently been coming to appreciate: if I am too fatigued to train routinely, hitting lots of stim over and over is simply bandaiding a gross oversight in my own programming or recovery.

Way to be proactive and honest, Lou. I like the split. I don't know if it will save you the time you hope as much, but I think you might enjoy it. Nice thing about bench after squat is shoulders pecs and hips will already have had to be mobilized for squat so you get a 2-for-1 there.
 
Hyde said:
The stims have their place, pre-contest when you are getting beat up peaking and you NEED to be there getting the work in and hitting the numbers, but the rest of the time...for what?

Something I've only recently been coming to appreciate: if I am too fatigued to train routinely, hitting lots of stim over and over is simply bandaiding a gross oversight in my own programming or recovery.

Way to be proactive and honest, Lou. I like the split. I don't know if it will save you the time you hope as much, but I think you might enjoy it. Nice thing about bench after squat is shoulders pecs and hips will already have had to be mobilized for squat so you get a 2-for-1 there.
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It's all trial and error to see what works. When I did a temp run at dup but wasn't healthy enough to keep it up. My sessions were much shorter in general. I just can't be lazy between sets is all.

I'm trying to be as objective as I can be. It's the only way I can program for myself. Thanks for the support. I have been saving the stims for meet prep and have been dialing them back week after week slowly. I'm feeling good and almost ready to consider a meet!
 
2/9/16-hb 2 week 2 day 2
Warm up
Usual stuff

Comp bench
225x7 @8
225x7 @6
225x7 @8
Oh press
155x7 @8
155x7 @8
155x7 @9
Load drop
115x8 @8
Conv deadlift
405x2 shins hurt to much from sun
2in block conv deadlift
495x5 @9 matched pr
Sumo deadlift
315x1x2 I can still tel my hips arnt even for this yet. It really sucks as I miss sumo and conv is hard lol.
Rehab: usual stuff for both upper and lower
Notes: felt good going in. Stayed around my rpe goals on most things. Made up the deadlift volume I missed on sum so I'm caught up for the week. I have such a hard time holding my brace on conv compared to sumo on the heavier percents. Or maybe I'm just weak. I need to go to a chiro again and get this hip adjusted a few more times.
 
Looks good Lou. I like seeing all those RPE notations! And i feel ya on missing sumos brother.

Did you end up saving any time with the full body approach?
 
jswain34 said:
Looks good Lou. I like seeing all those RPE notations! And i feel ya on missing sumos brother.

Did you end up saving any time with the full body approach?
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I did. Even with the geared group pulling at the same time. So to save even more time I'll just pull on a stiff bar. It'll help my conv from the floor for now anyways. I'd switch my days but with the pulling I between my squat days it gives my hips the biggest break, as well as pecs so it's the better layout for my needs.
 
liftandswim said:
I stopped doing sumo about 5 months ago. Only did it once every two weeks, but still. And I don't miss it one bit! Lol
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Once you learn to sumo it really changes things. I use to hate it and now I miss it? What world is this.

Back in the day my first sumo was 335 when my conv was 500. Oh well. I'll keep pushing my pushing my conv. At least until my hips fully recover.
 
2/10/15-hb 2 week 2 day 3
Warm up
Usual stuff with more forearm wall slides and climbs added in.

Seated medium grip cable rows with a pause
10x5 @8-9
Unilateral micro band pullaparts
100 reps
Mini band upright rows
15x3
Mini band forearm wall slides
10x2
Hammer curls
10x3 @7-8
Rolling planks
8x3 @8-9
Bird dogs
10x2
Notes: nice and quick. Kept overall intensity lower and just focused on moving my scapula and bod evenly. Had to teach a guy how to use his shirt so I don't have to go over it again. Don't lift in gear yet I'm the most knowledgable geared lifter here? Also inzer sucks.
 
Brooooo no you didn't just say that! What was he wearing?
 
Hyde said:
The stims have their place, pre-contest when you are getting beat up peaking and you NEED to be there getting the work in and hitting the numbers, but the rest of the time...for what?
.
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Because screw getting up at 3 AM without stims.
 
herderdude said:
Brooooo no you didn't just say that! What was he wearing?
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Not the gear itself. They suck as s company. This dude had them make a sdp and they sent him a 56. Arms to to big check plate to small. Cool so he orders a custom one and he sent them the measurements. They argued with him for 2 weeks before trying to make it...what do they do? Just say we will refund you the custom money and send you a size 60 for the chest plate and you can have the arms taken in. Since they clearly were not gonna make it for him. He agrees. Got the shirt yesterday and the chest plate on 1.5in small then his 56...da **** is going on over there? So we stretched his 56 chest plate out while he warmed up. Tossed it on him inside out to lock the sleeves in. He was good to go for training in about 30-45min. Just retard how bad their service is. Idc how good your product is if your service sucks.
 
RegisterJr said:
Because screw getting up at 3 AM without stims.
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Yeah but I'm mainly talking about relative dosing. I could see how my comment might have been ambiguous. I'm not saying full on stim breaks are ever necessary, but if you need a full scoop of Stimul8 year round just to get up, you're doing your body a disservice. It's good to get back to just a cup or two of coffee for a bit occasionally, I feel.
 
Hyde said:
Yeah but I'm mainly talking about relative dosing. I could see how my comment might have been ambiguous. I'm not saying full on stim breaks are ever necessary, but if you need a full scoop of Stimul8 year round just to get up, you're doing your body a disservice. It's good to get back to just a cup or two of coffee for a bit occasionally, I feel.
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That's what I'm talking about. Two cups of coffee before Stimul8!

For real though, Stimul8 isn't what helps me wake. It's the coffee. The stimul8 is used for other reasons.
 
RegisterJr said:
That's what I'm talking about. Two cups of coffee before Stimul8!

For real though, Stimul8 isn't what helps me wake. It's the coffee. The stimul8 is used for other reasons.
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Don't take this as a personal attack my man. Just meant I found I was getting home from work after drinking coffee all day and then taking lots of preWO and still dragging through the gym. It was awful.
 
Hyde said:
Don't take this as a personal attack my man. Just meant I found I was getting home from work after drinking coffee all day and then taking lots of preWO and still dragging through the gym. It was awful.
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Why you attack me bro!? :trout:
 
2/11/16-Hb 2 week 2 day 4
Warm up
Usual stuff
The whole cws hip shift series

Comp squat with doubled mini around knees
285x8 @6-7
305x8 @8
305x8 @8

Bench warm up
Made up bench shift series

Cg paused bench
205x8 @6-7
215x8 @8
215x8 @9
Reactive slingshot paused bench
245x8 @8
Goblet bss/mini band abduction
25x10/15 3 sets @6-7 really focused on shifting my hips away from distinction
Unilateral mini band push downs
100 reps total
Flat paused db press to make it up somewhat
55x8x2 @8
Rehab: usual stuff
Notes: squats killed me. The best squatting if done so far. And I'm starting to really get my shelf and positioning back. The cws hip shift series to worked perfect to get my squatting straight and had my feeing like I defend with confidence finally. Chose cg bc I wanna protect my pec and since the shift methods worked on squat I wanted to see if they would work on cg bench too since I seem to shift there. It did. Win. I was gased for bench but surprised by how the weights moved once I got going. Stayed on the low end of overall volume to fight another day.
 
Googling this hip shift series you speak of. Looks like you made a stride or two in the right direction today bud, good stuff.
 
jswain34 said:
Googling this hip shift series you speak of. Looks like you made a stride or two in the right direction today bud, good stuff.
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It popped up in my email if you need a link. Helped a ton. Thanks man. I see no reason I won't be on track for some big prs soon!
 
2/13/16-hb 2 week 2 day 5
Warm up
Usual stuff with hip shift stuff and should mob stuff to try and release my serratus

Bb rows
185x10x5 @6-7 big improvement in how these moved and felt compared to a couple months ago
Mini band forearm wall slides/mini band wg upright rows
10/10x3
Mini band face pulls
100 reps total
Close grip pull downs
10x2 @6-7 testing the waters, felt good
Bb curls
65x8x4 @7-8
Ab roll outs
8x3 @7-8
Stir the pot
10x2 @7-8
Notes: wasn't 100% but I was happy with the work that was done. My shoulders and slowly evening out. Right one is tight on the back and left is loose on the back and tight on the front. The left one is depressed also. I'm working daily on it. Soon enough I can just train. Kept rpe lower bc I'm feeling the work increase at this point.
 
Still trying to weekly layouts to find what fits my needs.

Gonna try

Sun-bench
Mon-off
Tues-squat
Wed-bench
Thurs-deadlift
Fri-off
Sat-squat

Same volume equated. I'm the kind of lifter where if I don't have a main lift that day I don't want to be there and my motivation is low. I lift for the big three. Also I feel my out of shape ass can just do squats and my main squat assistance and leave to save time. I got this layout from cws book. My only gripe is only two bench/upper body days. I already have big legs and want s 242 upper body to go with them. But my upper body work already has the most overall volume so in a weekly sense it doesn't matter only in the sense of frequency. And my absolute goal is a bigger total which I'm sure a layout like this will bring in terms of squat and deadlift.

Considered three bench days and two squat and pull but then those days are in the same problem as before lol
 
Programming sucks. There's always something we want to change to find that perfect set up. Its damn near impossible to find a set up that lays everything out perfectly as we want it.

Btw, could you do me a favor and send me the book again? I tried getting into it from the original email earlier and it said i had to request access from you.
 
jswain34 said:
Programming sucks. There's always something we want to change to find that perfect set up. Its damn near impossible to find a set up that lays everything out perfectly as we want it.

Btw, could you do me a favor and send me the book again? I tried getting into it from the original email earlier and it said i had to request access from you.
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I can't remember if it's Cressey or Robertson, but one of them doesn't write their own programs anymore primarily for that reason.
 
Rodja said:
I can't remember if it's Cressey or Robertson, but one of them doesn't write their own programs anymore primarily for that reason.
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It's Cressey. I remember reading an article where he mentions he doesn't do his own anymore.
 
jswain34 said:
Programming sucks. There's always something we want to change to find that perfect set up. Its damn near impossible to find a set up that lays everything out perfectly as we want it.

Btw, could you do me a favor and send me the book again? I tried getting into it from the original email earlier and it said i had to request access from you.
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I'm just trying to find a layout that is convenient for me right now. I'd let someone else deal with t for me but since I'm still in rehab idk who could work with that. I reached out to rubish asking where he got his for his rehab. No reply.

Yes I can. No problem man.
 
2/14/16-hb 2 week 3 day 1
Bench
Warm up
Usual stuff

Spoto
215x7x4 @7-8
Reactive slingshot paused
255x7x3 @8
Cg bench paused
135x10x2 @7-8
155x10 @8
Db rows
100x8x5 @8-9
Bb curls/mini unilateral band pushdowns
65x8x4/100 total reps @7-8
Rehab: usual stuff
Notes: I'm really starting to get at a lose about this left shoulder. It's just not getting with the program lol. Did the cg to work on setting my scaps better as that's holding my bench back more then anything right now. Found a good set up and those lit up my weaker shoulder and tricep. So interesting firing patterns going on there. Plus it saved my pec since its been feeling the volume this block. Today went well. I'm ready for a deload. Volume is catching up.
 
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