Sweetlou's training log

2/26/15-press, 1s week
Warmup
Sohdbp/straight bar pushdowns/wide grip pulldowns, 2 sets
Press+chins
Cat-55%-115x3
Cat-65%-135x3
75%-155x5
85%-175x3
95%-195x3, felt heavy
175x3
155x5
Chins-bwx10x3
Cg floor press
225x5x5
245x3
Seated medium grip cable rows
165x5x10
Dips/micro unilateral facepulls
Bwx12/20
Bwx11/20
Bwx10/20, 2 sets
Sledgehammer swings, 2 setsx5 each way
Notes: yesterdays squat session flat lined me for today. Not sure ill keep up with 3 squat variations going forward. Really had to dig deep for the ohp. Cg floor press felt awesome and ill keep that in for now, esp since its somewhat specific to bench. Since my pec options are becoming limited as i tweaked my pec a touch doing flys on monday and i felt it on incline too i opted to retry dips but with bw and possibly a light load since it didnt bother me until i pushed the loading. Felt great and killed the need for any more pec/delt/tricep work. Obb has a sledgehammer and im not paying 140$ for a shoulderok, was easy and i felt no difference doing it but ill try it a few more times in a more serious manner.

Edit: spent 15-20 min messing around with a wide grip on squats and honestly loved it. Will try next week on my deload. 2 finger grip and about 2in from the collars on a comp squat bar.
 
I get pretty wide on the monolift I'd say hafe way between the rings and collars one Mastodon bar feels better on my shoulders
 
Nice pressing man. 195 x 3 is pretty damn nice...and on a day you were worn out.


I'll use the hammer to mace swing in warmups sometimes. I have to do like sets of 10 or so each way though to feel the blood filling the shoulders. It does feel like it opens up my left side a little. If imagine that the shoulderok makes a longer moment arm and uses higher weight. Right there with you on I can't fork out that dough for it.
 
I like to use a kettlebell or one of the sleeves that go over the safety pins in a squat rack. Bit my main gym does have makes and Indian clubs as well.
 
rob112 said:
Nice pressing man. 195 x 3 is pretty damn nice...and on a day you were worn out.

I'll use the hammer to mace swing in warmups sometimes. I have to do like sets of 10 or so each way though to feel the blood filling the shoulders. It does feel like it opens up my left side a little. If imagine that the shoulderok makes a longer moment arm and uses higher weight. Right there with you on I can't fork out that dough for it.
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Ill try more reps on it next, thanks for the info.

The thing is i hit that as a joker on my 3s week after my plus set. Oh well i learned i have to adjust my overall training. I cant maintain that workload atm.
 
Based on my current training needs ive re worked my meet prep. So far the only things set in stone are

Bench/squat/pulls
3 week wave of advanced 5/3/1 cycle to dial myself in with heavier numbers

Bench/pulls
The rest of the prep is classic 5/3/1 with cat work

Squat
Another wave of advanced 5/3/1 with the last wave being classic 5/3/1 with cat work.

Main assistance work
Bench, josh bryant 12 week dead bench cycle
Press, cg floor press alt with swiss bar floor press
Squat, i have literally zero idea..maybe glute based work to really work on connecting to the floor
Deadlift, i again dont know...leaning towards paused beltless ssb squats in a waved fashion so i can build my hips up for pulls, bottom position strength for squats, abs for both, and my whole back for both.

Thoughts?
 
You have a much better grip on training then me. If you are going for fixing weaknesses I like the idea of picking something close to the comp lifts that is hard for you. Hope that helps at least minorly haha
 
rob112 said:
You have a much better grip on training then me. If you are going for fixing weaknesses I like the idea of picking something close to the comp lifts that is hard for you. Hope that helps at least minorly haha
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It does help, but right now my major issues are technique. Esp on squat and somewhat on pulls when it gets heavy. I was thinking if i pause squat on deadlift day i increase my squat frequency to work on things like bracing, depth, and rooting into the floor. I was going to do pause pulls after squats but i fear pulling twice a week might be to much so i was considering trying some of chris duffins glutes movements to increase strength and activation. But then again i suck at front squatting but i dont feel i can recover from 3 squats in a week. So im lost lol.
 
I would think that you would be OK deadlifting twice a week if u notice it's effecting your performance on your main work just cut it down or out

As for squats sounds like u may just have to choose what movement would benefit u more at this moment if u feel you won't be able to maintain a 3 day a week squat pattern
 
I would definitely go with pause squats as a technique builder and front squats, pause pulls, or deficit pulls for the deadlift builder.

I also wouldn't stress about adding in more compound movements, you're reloading every fourth week and lifting raw, you can handle that workload.
 
Duramaxhd said:
I would think that you would be OK deadlifting twice a week if u notice it's effecting your performance on your main work just cut it down or out

As for squats sounds like u may just have to choose what movement would benefit u more at this moment if u feel you won't be able to maintain a 3 day a week squat pattern
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I think i could also pull twice a week so long as i keep the intensity and volume in check on the second session.

I agree here too, i think ill stick to two squat variations in one week for now.

Thanks!
 
herderdude said:
I would definitely go with pause squats as a technique builder and front squats, pause pulls, or deficit pulls for the deadlift builder.

I also wouldn't stress about adding in more compound movements, you're reloading every fourth week and lifting raw, you can handle that workload.
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Ok, but would you put the squat builder after squats or pulls and the deadlift builder after squats and pulls?

My next cycle is 6 weeks, then deload, then 4 more.
 
SweetLou321 said:
Ok, but would you put the squat builder after squats or pulls and the deadlift builder after squats and pulls?

My next cycle is 6 weeks, then deload, then 4 more.
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Honestly it depends on what you pick. If it involves picking something up, I do it on deadlift day. If it involves squatting, I do it on squat day. Sheer laziness on my part. I don't care when you do it as long as it gets done, you know? If, say, you really wanna bring up your squat, but squatting wipes you the hell out, then do your squat assistance on deadlift day. It's all up to you.
 
herderdude said:
Honestly it depends on what you pick. If it involves picking something up, I do it on deadlift day. If it involves squatting, I do it on squat day. Sheer laziness on my part. I don't care when you do it as long as it gets done, you know? If, say, you really wanna bring up your squat, but squatting wipes you the hell out, then do your squat assistance on deadlift day. It's all up to you.
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I like your laziness personally so ill just do each builder after the main lift for simplicity. Occams razor is an idea i try to keep for training now. Its so easy to get get caught up by when and where, your post just reminded me of it and helped remove the paralysis by analysis i was falling into. Thanks a bunch man. Really.
 
SweetLou321 said:
I like your laziness personally so ill just do each builder after the main lift for simplicity. Occams razor is an idea i try to keep for training now. Its so easy to get get caught up by when and where, your post just reminded me of it and helped remove the paralysis by analysis i was falling into. Thanks a bunch man. Really.
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You're very welcome. I learned a long time ago that working at 100% of your physical capacity and 75% of your mental capacity will beat the converse. As long as you don't go full retard on programming and constantly evaluate where you're lacking and what to do about it, you'll be just fine.
 
herderdude said:
You're very welcome. I learned a long time ago that working at 100% of your physical capacity and 75% of your mental capacity will beat the converse. As long as you don't go full retard on programming and constantly evaluate where you're lacking and what to do about it, you'll be just fine.
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This is what i do most of the time. Pick some things, work hard, test, and then evaluate and restart.

Since i have 3 waves to do. I was thinking doing something simple like
Wave 1-volume/work capacity
Wave 2-strength
Wave 3-peaking

Wave 1
Bench, sub max bottom end drives
Squat, sub max pause ssb squats
Press, high rep bw dips
Deadlift, sub max pause pulls

Wave 2
Bench, dead press
Squat, ssb squats w/ short pause and chains
Press, banded dips
Deadlift, 1in deficit pulls with chains

Wave 3
Bench with cat bench
Squat with cat squat
Press, weighted dips
Deadlifts with cat pulls

Then overreach and taper just before the meet.
 
2/28/15-deadlift 531 week
Warmup
Goblet squats/bss/vmo move, 2 sets
Deadlift
Cat-275x2
Cat-335x2
375x5
Add belt
430x3
480x9, dead
Straight leg deadlifts beltless
135x10
185x4x10, amazing how bad i am at these, need more low back strength.
Leg press
290x10
380x10
479x3x10
Landmines
60x5x10
Hammer swings, 1x10 each way. Deff felt a difference doing more reps.
Conditioning: 30sec sprints every min on the bike for 15min total. Raining outside so i couldnt push the prowler.
Notes: felt good to do some heavy basic work. I had been sandbagging my top sets apparently on pulls at least. I suck at slds and i will be working them for a little. My low back was the issues on pulls today and it was giving out before my hips and glutes. My quads suck around the knee joint. Decided to get in shape before the meet. I read two jim wendler books last night and it shows today. Im a fan of his kiss method and hard basic work. Best ive felt after a session in some time. Did some squat set up work in flat shoes, still not 100% if i like heeled shoes for raw squats yet or not.
 
480 for 9? Ouch, dude. Hurts just reading.

But yeah, I think a lot of sumo pullers could benefit from doing any conventional variation, so I think hitting some SLDLs will be good for ya. We know you have the hip/glute strength, build up the lower back and it's game over.
 
liftandswim said:
480 for 9? Ouch, dude. Hurts just reading.

But yeah, I think a lot of sumo pullers could benefit from doing any conventional variation, so I think hitting some SLDLs will be good for ya. We know you have the hip/glute strength, build up the lower back and it's game over.
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It was a rough set and i deff started to grind at the end. After rep 4 i decided to just go for it.

Thanks man, i hope to see it carry over come meet time. My weakness is the same sumo and conv which is probably saying something.
 
Lower back will help squats so much too, man. I like hack squats for quads around the knees but if leg presses do you, that's awesome. Sean hit up a lot of sissys back in the day, too. That'd be a good low stress volume addition.
 
herderdude said:
Lower back will help squats so much too, man. I like hack squats for quads around the knees but if leg presses do you, that's awesome. Sean hit up a lot of sissys back in the day, too. That'd be a good low stress volume addition.
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Obb doesnt have a hack squat or id pick it over leg press, same goes for a sissy squat foot harness. Use to do both back in the day. Itll be nice to see my low back get strong and carry over. Listened to an older lifter at the gym and that was his recommendation, glad i tried it.
 
Damn dude killer AMRAP!

And yet another updated thread with some great convos. AM threads are on a roll. Good info on programming. I've been contemplating the same thing on what effect does frequency add if same work is being done?
 
rob112 said:
Damn dude killer AMRAP!

And yet another updated thread with some great convos. AM threads are on a roll. Good info on programming. I've been contemplating the same thing on what effect does frequency add if same work is being done?
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Thanks man. Finally pushed something in training.

Id say the results would be the same or close. The one big thing i see frequency helping is technique due to how often youd be performing a lift.
 
rob112 said:
I've been contemplating the same thing on what effect does frequency add if same work is being done?
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I'd agree with Lou statement, and add that I think increased frequency wins out in the end because it's so much easier to get in a higher workload.
 
Yea as far as an end game I believe frequency and specificity would completely rule the day. But it's kinda like at what point is that needed?

Don't get me wrong, I was doing RTS type stuff for a while, which is heavily DUP influenced as it has evolved, and it gave me PRs. I also think Mike is one of the best programmers out there. It also gave me a couple repeatarive injuries that slowed me down :( otherwise I never would have contemplated my initial question.

If the average joe knew how much thinking goes into training these days I don't think lifters would get the "meat head" status. They'd be like "those are the smart over thinker guys sunny Jim." Lol
 
Yeah, even Mike T has been vocal lately about his run-ins with pushing himself too far. Overuse injuries, lack of motivation, ect.

I think the key is finding what it takes for you to progress, stay healthy, and enjoy your time in the gym. Nothing more, nothing less. But we all know that
 
It was actually encouraging to me to hear that stuff from him. Made me realize it's not so crazy stuff has been up and down with me, and I just need to do what we all do, make adjustments. Good stuff LnS.
 
rob112 said:
Yea as far as an end game I believe frequency and specificity would completely rule the day. But it's kinda like at what point is that needed?

Don't get me wrong, I was doing RTS type stuff for a while, which is heavily DUP influenced as it has evolved, and it gave me PRs. I also think Mike is one of the best programmers out there. It also gave me a couple repeatarive injuries that slowed me down :( otherwise I never would have contemplated my initial question.

If the average joe knew how much thinking goes into training these days I don't think lifters would get the "meat head" status. They'd be like "those are the smart over thinker guys sunny Jim." Lol
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Id say it depends. On what? Individual recovery, training status, injury history, time, enjoyment, and desired outcome.

I know for myself dup looks like the most boring program ive ever seen. I love variety and not only doing the comp lift and 1-2 assistance lifts. Would bore me to hell. Westside was fun but didnt get me the desired outcome i wanted. 5/3/1 is a good in between for me atm. Specific with the maim work yet lets me have some variety in the assistance work. I love long hard basic sessions at heart. So right now i can do just thatn
 
liftandswim said:
Yeah, even Mike T has been vocal lately about his run-ins with pushing himself too far. Overuse injuries, lack of motivation, ect.

I think the key is finding what it takes for you to progress, stay healthy, and enjoy your time in the gym. Nothing more, nothing less. But we all know that
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I saw that, on side note i dont understand rpe and dont think i ever will.
 
SweetLou321 said:
I saw that, on side note i dont understand rpe and dont think i ever will.
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You mean how to gauge it? It's just another tool to judge progress. Like if you hit something x 5 at a 10RPE you did a max effort, if in a month you do that same thing and you gauge it a 9RPE you have made progress with the same weight an reps. Not necessary for everyone or anything, just another possible tool.

Essentially Mike is really trying to teach intermediates to autoregulate in a short period of time compared to around a decade it takes a lot of the pros.
 
rob112 said:
You mean how to gauge it? It's just another tool to judge progress. Like if you hit something x 5 at a 10RPE you did a max effort, if in a month you do that same thing and you gauge it a 9RPE you have made progress with the same weight an reps. Not necessary for everyone or anything, just another possible tool. Essentially Mike is really trying to teach intermediates to autoregulate in a short period of time compared to around a decade it takes a lot of the pros.
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Not sure if Mike T compares it the same way, but I've been going with RPE 6 is 4 reps in the tank, 7 is 3 reps in the tank, 8 is 2 left, and so on
 
Invalid Link Removed

An interesting article
 
HJH said:
Invalid Link Removed

An interesting article
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Is this the mike t article? If so i agree with it. The only reason i see cat training working and why ive been so on and off about it is you have to learn to apply max force into the barbell somehow. Just being told to do so never made it click for me. Speed work made it click. Now i dont see the need to use it nearly as much. Ya know?
 
Anyone here use mike i's rp diet? Does his carb recommendations seem out there to any one else or is it just me? If i need 440g carbs for a hard training day and 40% percent comes in the intra/post time. Thats 175g of simple carbs split 1/3 during and the rest within 30min after. I rarely eat that many simple carbs in a cheat meal lol. He recommends all sugars too. It may be a mental block but i dont see how 175g of high gi sugar can make on a better athlete.
 
Dmax, Cincy, Bolt, and I are.

I know Cincy has lost a lot of weight so far. I'm maintaining and feel a bit more lean. I try to focus on the total intake before I worry about the timing, but yeah...it's a lot. Majority of my intro/post is Gatorade powder and then whatever my post workout meal will be.
 
Sean1332 said:
Dmax, Cincy, Bolt, and I are.

I know Cincy has lost a lot of weight so far. I'm maintaining and feel a bit more lean. I try to focus on the total intake before I worry about the timing, but yeah...it's a lot. Majority of my intro/post is Gatorade powder and then whatever my post workout meal will be.
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Cool thanks man. I will may do a transition or something to it from what i do now. Or would you just dive in head first?
 
Just go for it you'll probably see an increase in weight do to water from the extra carbs but your body will regulate it and you'll be golden.. I don't know if Sean I'd the same but it's taken about 3 weeks for me at maintaining to really notice different in leanness
 
Duramaxhd said:
Just go for it you'll probably see an increase in weight do to water from the extra carbs but your body will regulate it and you'll be golden.. I don't know if Sean I'd the same but it's taken about 3 weeks for me at maintaining to really notice different in leanness
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I just finished dieting. I lost 15lbs since end of december. I dieted on 300g carbs a day and 450-500 on my two refeed days. I was eating 450g carbs a day before this with little problem. So i doubt ill see that kind weight difference. Trying to get back to bulking now.
 
Ahh so your going the other way then I'd maybe switch to maintance for a couple weeks then make the jump to bulk that's just how I would do it
 
Duramaxhd said:
Ahh so your going the other way then I'd maybe switch to maintance for a couple weeks then make the jump to bulk that's just how I would do it
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Thats what i was in the transition of doing. The only major differences between the way i usually diet and mikes diet is the carb cycling approach, the nutrient timing of carbs, and i will be eating a little less carbs overall and more fats. I see why he recommends what he does bit itll be hard for me to give up my huge 100+ carb pre wo meal, and not eating much more carbs throughout the day after post wo either.
 
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