Sweetlou's training log

Great minds think alike on the ME floor pressing! Smart to build the bottom end. A fast start is an easy lockout.
 
4/23/14-me lower
Conventional deadlift off 1 inch deficit.
455X1
495x1
515x1 10lb pr
525x1 20lb pr
Unilateral leg press with pause at the bottom
90x10
180x10
230x10
90 degree hypers
Mini band around neckx12
Light band around neckx10,10
Roman chair
10x10
15x10
25x10
Notes: felt strong today. The 525 pr wasn't even that terribly hard I just didn't want to burn myself out. Increased calories yesterday and it helped today.
 
4/25/14-de bench
De floor press with mini bands
185+bandsx8x3
Jm press to 4 board
225x5
245x5
255x5 pr
Neutral medium grip pull downs
150x10
165X10
180x8
Medium grip pull-ups
Bwx5,5
Side raises/rear raises/fat grip hammer curls
15x12/15x10/25x10
15X15/15x10/30x10
15x17/15x10/30x10
 
4/27/14-de lower
De ssb with light bands with parallel box
260+bandsx8x2
Ghrs
Bwx10
20x9,7
Light band gms
15
Light band standing oblique crunches/bb shrugs or balance work
10/225x10 3 sets
 
4/28/14-me upper
Raw full range bench
295x1
315X1
335x1
345x1 30lb pr
355x0
Incline bench press
185x5
225x5 pr
Dips
Bwx15,15
Seated close grip neutral grip cable rows
165x12,12,10
210x6
Unilateral mini band touchdowns
100 total reps, 40/25/20/15
Unilateral micro band face pulls
15/15/15
Notes: it has been a long time since I have tested my full range bench and it was up for rotation this week. Very happy to get an all time 30 lb pr. I was gased when I attempted 355. Great overall day and got an incline pr too so shoulders are getting better.
 
4/30/14-Me lower
Squat w/ ssb w/ wraps
380X1
420X1
440X1 10lb pr
Unilateral leg press with pause
200x10/10/10
90 degree hyper
Bwx10
Light bandx10/10
Roman chair
10x10
20x10
30X10 pr
Notes: hit a 10lb pr and had a little more in me today. My cns is shot for me bench on Monday and I may underload my me bench next week to recover some. Right hamstring also bothered me in the hole but I rolled it out between sets which helped.
 
5/02/14-De bench
De floor press w/ chains
155+40lbs chainx8x3
Jm press to 4 board
185X3x5
135X2x8
Medium neutral grip pulldowns
150x3x8
Pull-ups
Bwx4,4
Side raises/rear raises/db hammer curls
15X15/15x10/25x10
15x15/15x10/30x10
15X15/15x10/35x10
Notes: read the new article elite has on supplemental work and watched the video which gave my accessory work a whole new meaning. Great day for feeling a little run down and beat up.
 
5/3/14-De lower
De squat w/ buffalo bar w/ light bands
270+Bandsx6x2
De conv/sumo pull w/ chain
365+40lbs chainx8x1
Ghrs
Bw+25x5,5,5
Bwx8,8
Abs wheel/bb shrugs
10/225X10
10/225X10
9/225X10
Notes: almost got a 3 set pr on abs wheel going 3x10. Taking a break from it has made it better. Overall good day. Deft need to underload on Monday. Set bands up with more tension on squats too, much harder. Also read a jl holdsworth article on de percentages and targeting weak points which helped.
 
5/5/14-me bench
Re flat neutral grip db press
70x20/15/10, 45 total reps
Incline bench
205x6/6 pr
Dips
Bwx10/10
Chest support pendlay row w/ cambered bar
145X8
195x5/5
145x8/13
Doubled mini band pushdowns with v-bar
100 total reps 33/25/20/15/7
Unilateral micro band facepulls
15/15/15
Notes: good underload day. Got a lot of good work in today.
 
Things are going well trt. Still trying to find the right ai dosage. I have aromasin. I was doing 6.25mg eod for a week but still had nipple pain and bloat. Then went to 6.25mg for the last 5 days. Coconsidering going to 12.5mg a day split based on the research in men. Anyone have any experience with this compound and dosing?
 
Lou,

If you don't mind my asking, how old are you and are you self prescribing the trt or is it through a doc. I'm tossing it around in my head. It's really tempting, but I'm not sold on it yet for myself.
 
Mr.Sinister said:
Lou,

If you don't mind my asking, how old are you and are you self prescribing the trt or is it through a doc. I'm tossing it around in my head. It's really tempting, but I'm not sold on it yet for myself.
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23 years old. Did some phs when I was like 17 and dumb did pepper pcts with serms. Never recovered had blood work done when I was 19 and had total t of 320ish and lh and fsh were low. MRI showed benign cyst on pituitary. Was prescribed trt then. Lost insurance about November last year. So I am doing it myself until I get insurance again after I graduate college. I can't afford Obama care in school and I don't qualify for Medicare/cade in Florida as we didn't expand our qualifications for it. Not ideal or anything I ever wanted to do but dealing with the hand I am delt. I plan to get blood work done soon once I feel good/great on one protocol for a month. Almost there now. It is a rollercoaster ride but when everything is dial in you feel amazing.
 
Thanks. I'm an old guy considering it for next year or so. I'm gonna get some numbers after pct and see where I stand and then sit on it for a while and see where things go.
 
Mr.Sinister said:
Thanks. I'm an old guy considering it for next year or so. I'm gonna get some numbers after pct and see where I stand and then sit on it for a while and see where things go.
Click to expand...

It was the best decision I made at the time. I wasn't even able to get an erection. I may not always feel great but I have had an active sex life since starting and couldn't be happier with that. Weight when I started was 170 and now hold 220 easily at 5'8.
 
5/7/14-ME Lower
Conv Pull of 4 inch block
495x1
535x1
555x1 10lb PR
565x0
Unilateral Leg Press with pause at the bottom
180x10
230x10
270x8 PR
320x8 PR
90 degree hypers with light band around my neck
bw+bandx10/10/10
Roman Chair
20x10
30x10
40x10 PR
Notes: Good day today. Nailed a 10lb pr on block pulls. That height is just below where I get stuck so it is incredibly hard for me to accelerate on this lift. Also it is very hard to get much leverage I feel like. Also got some huge lifts in on the leg press. This is good bc it is a supplemental lift and means my hips are getting stronger. Added 6.25mg preg and dhea to my trt today and felt AMAZING all day. Will continue this for now and see how I feel over the next few weeks.
 
Scratch the preg. Gave me insomnia last night and was super hot all night. I have used preg several times before and gotten these sides but never uses it at such a low dose. Will continue dhea sublingual at 6mg for now.
 
Bummer about the preg.
 
Mr.Sinister said:
Thanks. All I needed. I'm still kicking it around in my head, but those are about the numbers I'd like also.
Click to expand...

It just depends on where you sit now and how you feel. It made a world of.difference for me personally. No real side effects unless some values are off but I am still.better off then before going on it.
 
Mr.Sinister said:
Thanks. All I needed. I'm still kicking it around in my head, but those are about the numbers I'd like also.
Click to expand...

Digging threw past blood work here is a blue print for you also I miss quoted my test levels at 200mg btw.

100mg per week 1 shot, 3 days after 800-900, 6 days after 300s
125mg per week 1 shot, 3 days after 1000-1100
200mg per week 1 shot, 7 days after 1500+, 14 days after 600-700

So I have lowered my personal dosage too 80mg split for a total of 160mg per week.
100mg had me feeling decent the first part of the week but low the rest. No real trt benefits. No AI.
125mg had me feeling better the first 5 days of the week then low the last 2. Libido increase, better orgasms, and energy increase. Erase 25mg ed. Mild gyno issues. Blood work showed estrogen in range this way.
200mg had me feeling good at first then worse quickly as I am dealing with now. Gyno issues to deal with somewhat. AI needed and still havent found a solution as 50mg erase wasnt enough here. I fell somewhere between 140-160mg would be perfect for me split. I will find out in time and with blood work. Idk if any of this helps you but I figured id share.
 
5/8/14-DE Bench
DE Floor Press w/ quadrupled micro bands
135 40% best raw floor press+bandsx9x3 switching close/med/comp each set. I will bump this to 50% and most likely 60% for chain as this is raw numbers and percents.
Close Grip No Heavy Arch Feet Out Front 3 Board w/ Chains, 70% of best raw 1RM Bench with added chain till failure.
245x5
245+40lbs chainx5
245+80lbs chainx5
185x12/12
Close Grip Neutral V Bar Pulldowns
135x8/8/8
Pull-ups Overhand
bwx4/4
Side Raises/Rear Raises/DB Hammer Curls
15x15/15x10/25x10
15x15/15x10/30x10
15x15/15x10/30x10
Notes: Preg kept me up all night and left me feeling drained today. Still managed a strong and productive day. I am feeling frustrated and like I chasing my tale with this TRT issue. I have felt this way for quite awhile even before I lost insurance. After reviewing past bloods and remembering back to how I felt during each one I have decided to start back at square one. 200mg a week had me over 1500+ and is where I am now. This cant be to much higher then the end of the range. I dont feel good on this dose. I have felt good on higher doses in the past 300-400mg and at lower doses. So this dose isnt for me. I have zero intention of "cycling" anything major anytime soon as I have been progressing great in my eyes. Most I will consider as of now is ostarine pre meet. Back to my current issues. I tend to have better energy and libido at lower total dosages regardless. I have consistent nipple pain/gyno issues since my dose was upped by my doctor forever ago. Trying to address it has left me either in pain or crashing my estrogen and feeling flat with joint pain. I feel myself going to low with asin as of now. Becoming flatter and joints starting to ache, knees/elbows/shoulders. To boot I still have puffy nipples with pain. I lowered my dosage and will leave there as my levels come down and address issues as I go. It is not fun to start back over at squat one with my trt dose but I feel this is the best place to start. AI dosage and type will depend on test dose, also dhea and preg can wait for now. I may keep using the low dose dhea regardless as it will most likely become a constant. Most of you may think this is silly and to just get bloods and stop changing everything. I agree however I dont have the funds for 50-60$ blood work out of pocket atm. Will update as things progress.
 
Overkill shirt!? How did you like it?
 
herderdude said:
Overkill shirt!? How did you like it?
Click to expand...
Yea I got to try one out not to long ago. It was brutal to be in and use. By far the most intense equipment I have ever used. It was a 2 ply chest and 3 ply arms. It was putting my arms to sleep just being in it and it took 30min just get on. I could barely get to a 2 board with 545. I have a video on FB of me doubling 545 off a 2 board and it is crazy fast. If i had money I would get one.
 
5/10/14-de lower
De squat w/ parallel box w/ chains
240+80lbs chainx10x2
Ghrs
Bwx8
Bw+25x6
Bw+35x4 pr
Bwx6/6
Bb shrugs
225x3x10
Abs wheel
10/5
Avg band crunches
3x10
Notes: left peck was.bothering me doing.abs wheel so I cut it short ans just got some volume in. Took some video on my speed work and form.was great and speed was good.clocking my 2 reps in at about 3 seconds. Finally got a pr on.ghrs which was long over due.
 
5/12/14-me bench
70% of best 1rm bench bar weight with chain added to 1rm
245x1
245+40lbs chainx1
245+60lbs chainx1
245+80lbs chainx1
245+100lbs chainx1
245+120lbs chainx1, called it here. Was fairly easy but I strained my pec on Thursday so I didn't want to push it till it got worse. No pain.
Sohp
155x5
145x4
Dips
Bwx10/10
Chest supported cambered bar pendlay rows
145x8
195x7 pr
195x4
145x10
Vbar pushdowns
60x15
75x10/10
Mini band pull apart complex
2 sets 10 reps each way
Notes: great day all things considered with my pec. Focused on lower the bar with my speed but in control. It went great. Came down great paused and reversed with my more power and speed then normal. Very happy about that. Also hit 175X4 on sohp which isn't to far off from my all time best of 185x5. Hope to match that or beat by then end of this 3 week wave.
 
5/14/14-ME LowerSquat w/ Buffalo Bar w/ Chains, 80% of best 1RM and add chains to failure w/ Wraps

400x1

400+40lbs chainx1

400+80lbs chainx1

400+120lbs chainx1

400+160lbs chainx1

400+200lbs chainx3, got tired of adding chains and doing sets. So I decided to just do a decently hard triple. My best in briefs only with this is 420+200lbs chainx3. So to near match this with just wraps is great to me. Being in gear for a year really helped my cns effect and top end. It didnt feel to heavy to hold. My back just didnt quite hold up like I wanted so I need to address this by continuing to overload with this and really focus on my back and bar positioning. This was not 100% but decently hard.

Step Ups

20x10

30x10

40x10 PR

Banded Pullthrough

Light Bandx3x10

Side Bends

45x10

60x10

70x10

Notes: Most of what I needed to list is up top. Was squatting much faster into the hole today and made everything much easier as well and getting to depth. Will continue to move faster down with my squat and bench.
 
5/16/14-De bench
Bench w/ chains
185+80Lbs chainx8x3 medium/comp grip
Comp grip rack lock outs w/ slingshot
405X3
455X3
475X3 pr, 20lb
225 no slingshotx12/8
Pull-ups
Bwx10,8
Wide grip pulldowns
120X12/12
Side raises/scarecrows/bb curls
15X15/5x10/45x10
15X15/5x10/55x10
15X15/5x10/65x10
Notes: had a good day. Managed a brutal rack lockout pr. Very happy about that.
 
5/18/14-De lower
De squat w/ ssb w/ parallel box w/ chains
55% of best 1Rm, 240+80lbs chainx10x2
De deadlift conv/sumo w/ quadrupled mini bands
50% best 1Rm, 275+bandsx8x1 60lbs band tension at the bottom and 200lbs at the top.
Ssb gms
150x5/5/5
Roman chair
25X10
40x10
50x10 pr
Notes: very good and.tiring day. The squats went great. Set the chains up a new way that was much more efficient. The banded pulls were brutal. I didn't measure the tension until.half way thru our sets. We should have made it double for 100lbs at the top.and 30lbs at the bottom. Was still impressed to maintain speed with such a heavy top weight. Went easier on the gms bc we were fried by this point.
 
Couple notes: considering trying out trest soon to see how it treats me and see if I want to run it into a meet. Same with ostarine. Also my box squats are more like squating to a box with a pause and not actually sitting on to the box. This is for depth reasons and to help build my comfort in the hole even in a fatigued state.
 
5/19/14-me bench
Wide grip bench, 2 fingers wider then raw comp grip
275x5
295X5
Sohp
155x5/5. Was focusing on using my shoulders more this week then last week as I have an imbalance. Working the muscle more and less of the movement.
Db floor press
60x10/10, subd dips since they have been bothering my ac joints.
One arm db chest supported pendlay row
80x8
100X8/8/8, team mate has an imbalance we are going to try to correct with some unilateral work. It won't hurt me either to do it.
Doubled mini rope pushdowns
100 total reps
Mini band pullapart complex w/ 1 extra overhand and underhand set at the end
10 reps each way.
Notes: did some wider grip benching today for some bottem end work. Like illegal wide but wide for me. Stayed in the higher rep range 5-6 to avoid injuries. Was very impressed to get 5 at 295. These were tough but not brutal. I might need to widen my grip in general. We will see when test day comes. My team mate noticed when I bench wide/medium/close the bar tracts to my left side. The pec I keep hurting no less. That is also the side with the weaker shoulder and triceps. So I benched the bar in the opposite way going to the right and I felt only my left shoulder and triceps work and my right pec. My right pec is my weaker pec also. Not sure how I want to address this. I am very conscious now to make sure the bar touches evenly and I have been trying to fix these imbalances for some time. Maybe do some volume work going to the right to even it out? Not sure.
 
5/21/14-me lower
Conv deadlift off floor
495X1
525x1
555x0
Sumo pull off floor test
455x1
495x1 pr
525x1 75lb all time pr
Step ups
30x10
40x10
50x10
Banded pull throughs
Light bandx10
Average bandx8/8
Side bends
30x10
60x10/10
Notes: didn't hit any prs on my test day for conventional today. My main goal the last 12 weeks was to push my raw conv pull up as much as possible as doing that helps my sumo pull. Decided to test my sumo pull after and not go 100% but see how it felt. Did a pretty smooth 525 that I was impressed with. Will be making my sumo pull a priority again after this cycle. Need to make some program adjustments also to allow better assistance work and effort as well as recovery so I will do that tonight.
 
Nice pullin, you RAW fiend!
 
herderdude said:
Nice pullin, you RAW fiend!
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Hardly lol. I dont like raw work all that much. Ready for some gear! But I think another 6 weeks will do me some good and give me time to get all my gear adjusted. Thanks man. Things seem to be moving well. Better then I expected haha.
 
Looking back I made my biggest jumps in progress using doubles and triples. I have gotten caught up I'm.singles lately. Testing myself weekly instead of building myself. Will still plan some singles work but will also plan some doubles and triples on me days with the option for a single if feeling amazing and mentally ready to break a pr.
 
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