Sweetlou's training log

Pull ups internally rotate the humerus, not externally.

Edit: I'd still go with B, just make sure to do a lot of external rotation work volume with the rows and warmups (band pullaparts, etc.)
 
jimbuick said:
Pull ups internally rotate the humerus, not externally.

Edit: I'd still go with B, just make sure to do a lot of external rotation work volume with the rows and warmups (band pullaparts, etc.)
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So what if i subbed out one of my rows for pullups and did pullaparts/facepulls instead between each set of bench/press?

Or

Would 5 sets on rows be enough?
 
SweetLou321 said:
So what if i subbed out one of my rows for pullups and did pullaparts/facepulls instead between each set of bench/press?

Or

Would 5 sets on rows be enough?
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I like the idea of the antagonist training, do the pull ups on OHP day and hit something like BB rows or facepulls in between your sets of bench press instead of pull ups.

Paul Carter wrote an article about it on T-Nation recently, I'll try to dig up the article unless someone beats me to it.


Outside of that, keeping what you have and just doing Band Pullaparts for a bunch of reps before your bench and OHP should do the trick and keep the shoulders happy during the sets.
 
jimbuick said:
I like the idea of the antagonist training, do the pull ups on OHP day and hit something like BB rows or facepulls in between your sets of bench press instead of pull ups.

Paul Carter wrote an article about it on T-Nation recently, I'll try to dig up the article unless someone beats me to it.

Outside of that, keeping what you have and just doing Band Pullaparts for a bunch of reps before your bench and OHP should do the trick and keep the shoulders happy during the sets.
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Thanks a bunch man, great article! Will hit the drawing board again.
 
I like B over A as well. They both look pretty good, I just feel like B looks more well rounded is all.

Some of the stuff can switch out. One cool thing I learned from RTS templates is like if you can't decide between squat supplement a and squat supplement b just do them every other. Keeps things interesting too.

Just food for thought
 
rob112 said:
I like B over A as well. They both look pretty good, I just feel like B looks more well rounded is all.

Some of the stuff can switch out. One cool thing I learned from RTS templates is like if you can't decide between squat supplement a and squat supplement b just do them every other. Keeps things interesting too.

Just food for thought
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Thanks man, i think i came up with a temp template to try over the next 3 week wave.
 
My next three week wave will be something like this

Bench
Warmup-2 sets 10-12 of standing oh db press/band pushdowns/pulldowns (light)
Bench 3/5/1+chest supported incline db rows (5 rep sets)
3s week, plus set will be performed with optional joker sets
5s week, 2 second pause press command with no plus or joker set
1s week, same as 3s week
Flat db press (either banded or reverse grip, whatever feels better)+db rows (would bb rows be better bc of db rows with bench?)
Jm press+db curls+band facepulls

Squat
Warmup-2 sets of 8-10 of goblet squats and bss
Squat 3/5/1
3s week, done like bench
5s week, done in the matt wenning stability format, 10% of weight will be chain that is free swinging, no plus set
1s week, done like bench
Banded rdls (considering putting bands on bar and hips for these)
Standing cable crunches+ab/adduction or unilateral leg work, cant decide

Press
Warmup-same as bench
Press 3/5/1+pullups (3 rep sets)
3s week, done like bench
5s week, 2 back down sets of bottom end drives at 65%, no plus set
1s week, done like bench
Dips+seated cable rows
Incline flys+chain side raises+pullaparts

Deadlift
Warmup-same as squat
Deadlift 3/5/1
3s week, done like bench
5s week, either chris ds deathlift or 1inch deficit with 10% less bar weight and 10% chain weight, no plus set
1s week, done like bench
Ssb pause squats, 50% bar weight, 5 sec pause, increase one set per week
Landmines+ghrs

Thoughts and comments?
 
Looks pretty damn good and thought out to me. One thing about the DB or BB row is if it is supersetted with DB bench I personally would love to just drop the Dbs and start rowing off the bench. Just a personal preference of mine.
 
rob112 said:
Looks pretty damn good and thought out to me. One thing about the DB or BB row is if it is supersetted with DB bench I personally would love to just drop the Dbs and start rowing off the bench. Just a personal preference of mine.
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Thanks man. This is about what i was doing but alternating or supersetting will shorten my training time. Also things are getting a little more specific as i go along.

I will prob db row for the simplicity of it. Besides it should save my lumbar a touch more.
 
I like to alternate assistance work to keep things fresh, so with that in mind I say why not use both? (On different weeks of course)
 
Wishing i wasnt deloading next week, feel mentally and physically ready to lift. Tried some chris duffin mobility and cueing stuff tonight. Best ive felt with least amount of time spent doing that kind of work. If you havent tried his stuff id suggest you do.
 
Duffin is great. The amount and quality of the free information gives to the lifting community is unsurpassed imo
 
2/2/15-bench
Warmup
Standing oh db press/pushdowns/pulldowns
30X10/45X12/120X12, 2 sets
Bench, deload+low incline chest supported db rows
Cat-205x3x3
80% of training max-245x2x1, press command
Rows-45x9x5
Reverse grip flat db press/db rows
45x10/65x10, 2 sets
Mini 3d pullaparts/light band pushdowns
15/15
15/12
Notes: super easy and fast day. Changed my bench set up and it has never felt better. Was very fast and felt like i could have easily prd in it. Cut volume and load in half on the rest, just blood flow around the joints. Got a good amount of lower intensity row volume between benching. Seems like a good change and addition.
 
Where have u been getting your information on your setups for your days a book or have u just been doing based on experience?
 
Duramaxhd said:
Where have u been getting your information on your setups for your days a book or have u just been doing based on experience?
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The base of my program is 5/3/1
I modified it to 3/5/1
I got cat training from josh bryants ebook, i prefer it pre work sets bc it lets me dial in my form, bar speed and ramp of the cns before the heavy stuff
This deload was taken from mike isratel (sp?)
It is a 5/3/1 upper/lower split.
Assistance is picked based on injuries and weaknesses

Anything else i can cover for you?
 
No I'm good thank it just appears that u have a very good handle on programing and I was just trying to learn from a person I perceive to be a pro is all
 
Duramaxhd said:
No I'm good thank it just appears that u have a very good handle on programing and I was just trying to learn form a person I perceive to be a pro is all
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Thank you very much for the compliment!

If you ever have questions id be more then happy to help.
 
2/4/15-squat deload
Warmup
Goblet squat/bss/vmo glute activation
Squat
Cat-65% 305x4x2
Add wraps
80%-375x2x1
Banded rdls with light bands, beltless
135+170 band tensionx2x15
Abs wheel/unilateral leg press with adductor focus
6/90x15, 2 sets
Notes: after doing the tactical frog stretch for two days my hips have never felt worse. Deep painful soreness, squatting felt good when i waited long enough for the pain to go away. Moved stance in a touch and had a lot more power in the hole and getting a better raw groove. My first single at 80% was probably my best rep of the day. Killed depth and speed and glutes were firing the whole time. Finally found my grip width to lock lats in and not over extend my t spine. Much wider then ive ever gripped before. I liked the duffin style assistance and the rdls did a number on my pc and glutes.
 
2/6/15-press deload
Warmup
Soh db press/straight bar pushdowns/wide grip pulldowns
30x12/45x12/105x12, 2 sets
Press+chins, deload
Cat-60%-120x3x3
Medium neutral grip chins-bwx6x3
Dips+seated medium grip cable rows
Bwx15/105x15
Bwx15/135x15
Incline db flys/side raises/micro band unilateral facepulls with external rotation
15x15/15x15/15, 2 sets
Notes: feeling awesome. Not sure ig i needed this deload at all. Good session and still fixing postural issues. Got to finally try oly shoes to squat in. Raw squatting never felt better, with no squat specific warm up even. Will be buying some tonight. Excited about that change as i struggle with my raw squat.
 
Ordered the pendlay do wins based on suggestion, would have went with ristos but they would take a little to get to me. Plus i have fat feet and the do wins are built wider. Went with my power lite tr size. Hope all goes well and i get them in time to squat. Said estimated shipping was two days and it was free. Wouldnt let me 1 day it or pick any other shipping option for some reason. Plus the price fit my budget.
 
I have pendlay do wins, love them. Not an overly aggressive heel and built for the fat footed.
 
SweetLou321 said:
My power lite trs are 10.5 and i wear an 11 to walk around in bc its a little looser. So im hoping a 10.5 in these works just fine. Thanks.
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I never tie my walkabout shoes for that reason. So you should be g2g.
 
2/7/15-deadlift deload
Warmup
Goblet squats/bss/vmo glute movement
25x8/bwx10/10, 2 sets
Half deathlifts with mini band around waist, deload
Cat-60%-295x6x1
Paused ssb squats 5 sec pause, beltless
150x2x5
Stir the pot+ghrs
As much as i could handle/bwx10, 2 sets
Notes: was better at getting my sumo locked in today. By the end i had a set up that had the weight flying off the floor. The band did exactly what i wanted which was getting my glutes to fire from the get go of the lift. Put 5lb plates under my heels for my warm up and ssb squats. Amazing how much more natural the groove is. Stir the pot sucks, that is all.
 
2/9/15-bench, 3s week
Warmup
Soh db press/straight bar pushdowns/wide grip pulldowns
30x12/45x12/105x12,2 sets
Paused bench+db rows
Cat-60%-195x3x3, to much, will drop to 2 sets
Cat-70%-225x3
80%-255x3
90%-285x5, eh
Joker
315x1, new bench set up was not working for me at all.
315x3, rested and came back with old set up and got it. Sticking with old set up from now on. More drive, less speed but more stability.
Db rows-50x11x5
Paused flat db press+bb rows
60x10/185x10, 4 sets
Oh light band ext+db curls+3d pullaparts
20-25/30x10/20-25, 3 sets
Didnt keep track on the band stuff, just went until it hurt and almost failed.
Notes: old bench set up is back, the new one is great for submax but the heavier sets i just dont have tje tightness and stability. Enjoyed the alternate sets. Gym was packed tho so it all took forever and i had to switch a few things up, incline rows for db rows and db rows for bb rows to accommodate. Same with high rep pullaparts over face pulls.
 
2/10/15-squat, 3s week
Preface, my raw squat form has a lot of work to be done on it. I had to scrap todays work to try and iron out the issues.
Warmup
Goblet squat/bss/vmo glute move
25x8/bwx10/10, 2 sets
Squat
Cat-60%-285x2x3
Cat-70%-325x3
80%-385x8x1, to try and get form dialed in, kinda worked. Still trying to gear squat while raw lol.
Beltless front squats
225x3x8, this really helped me get all the issues of my raw squat worked out.
Squat with improved motor patterns
225/315 for some singles high and low bar, better but still gotta reallu drill it in.
Abs wheel/ghrs
8/bwx10, 3 sets. I did these very controlled, best they have ever felt and looked.
Notes: my raw squat motor patterns suck, my quads are weak (thats what i get for not carring about them for a few years), and everything felt better as it clicked. I will be pushing front squats beltless after squatting for as long as i can before i stall. I wont be putting any huge priority on my hams for a little to balance myself out. I squatted in oly shoes also. Now to decide if i stay sumo or conv and tailor my assistance accordingly on that day.
 
Good idea on the front squats. After 2 months of SSB box squatting, my free squat groove went to absolute crap.

I vote sumo.
 
I vote conventional! Build up that lower back for stability in squats and sumo pulls.
 
herderdude said:
I vote conventional! Build up that lower back for stability in squats and sumo pulls.
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Whichever i pick ill be dialing in for a meet in may, so this is not to build on the other. Conv feels easier at lighter weights but ive yet to pull over 545 conv where ive pulled 555 sumo twice now.
 
Rodja said:
3-5 usually

I'm not quite competition stance wide, but I try to setup as close as possible and, yes, for the glutes and hips.
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So id use a stance close to my sumo stance then? Strict gms or some play in the knees? How low of a suspension? Thanks for the help. Ill add these in after sumo pulls and hate life lol
 
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