Sweetlou's training log

herderdude said:
With her only squatting 300, it was also the case that we could keep her from depth altogether. I don't forsee you having that issue. I'd like Superdrol at 20mg, but I imagine you don't want to compete at 275 Lol. I predict you will attempt to make tender sweet love to your couch on that much trest. Again, I'm jealous.
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Yeah i doubt ill have that issue. Ill just add more weight if it becomes one tho.

Im being pretty conservative on this go. I rarely use much anyways. Im also unsure if this sd is any good. So the first three weeks will tell me how it is. I may bump to 20 the last week of the kick to test it. Id love to be 275 lol. 213-215 atm.
 
Diet notes. Went back to what i was doing before. I enjoyed reading renaissance but that style just isnt for me. I had to refeed for two days based on how wednesdays squats went. 250 pro/500 carb/100 fat wed and today. No shakes, just food and im still starving. Most reg days will be 250/350-400/100 depending on the day for now as i maintain and slowly go into a surplus. I just wasnt prepared for the addition of conditoning on my calorie needs.
 
SweetLou321 said:
Diet notes. Went back to what i was doing before. I enjoyed reading renaissance but that style just isnt for me. I had to refeed for two days based on how wednesdays squats went. 250 pro/500 carb/100 fat wed and today. No shakes, just food and im still starving. Most reg days will be 250/350-400/100 depending on the day for now as i maintain and slowly go into a surplus. I just wasnt prepared for the addition of conditoning on my calorie needs.
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It's all about diet adherence. The best diet is going to be the one that you can adhere to (and hopefully enjoy...it's life, after all).
 
I feel like RP diet the way it's setup with the shakes and simple sugar is ment to keep your weight stay more stable from high carb day to low carb day so you'll notice changes easier. Other then the timing aspect not much different to me from carb cycling
 
Duramaxhd said:
I feel like RP diet the way it's setup with the shakes and simple sugar is ment to keep your weight stay more stable from high carb day to low carb day so you'll notice changes easier. Other then the timing aspect not much different to me from carb cycling
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Ive never been much of a fan of carb cycling myself. I always felt it easier to track my weight hitting the same numbers day in and out. Plus im always hungry after any meal short of a large pizza with a carton of ice cream or two meals from five guys lol.
 
SweetLou321 said:
Ive never been much of a fan of carb cycling myself. I always felt it easier to track my weight hitting the same numbers day in and out. Plus im always hungry after any meal short of a large pizza with a carton of ice cream or two meals from five guys lol.
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I feel the same way can't really tell if I'm actually hungry or just think I am. It's worse for me right now sitting at home all I think about is when can I eat again
 
Duramaxhd said:
I feel the same way can't really tell if I'm actually hungry or just think I am. It's worse for me right now sitting at home all I think about is when can I eat again
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See, this is exactly why I'm not a fan of overly restrictive diets. Eat at this time, eat this amount of carbs, ect ect. Feeling like that just fuking sucks. It's not worth it IMO.
 
Duramaxhd said:
If I didn't have something to stick to I'd eat everything in sight.
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You didn't have to edit that last part out, dmax. It didn't offend me.

I get what you're saying, but what's worse? Being pigeon-holed into what you can/cannot eat (and meal timing ect ect), looking good, and being miserable. OR being freer with your diet, making mistakes and learning from them, working to improve your relationship with food and eventually finding that common ground between enjoyment and your goals.

Not trying to be some pseudo-philosopher over here, I just think life's too short to constantly be stressed out about food. Will it happen over night? No. But I don't think it'll ever happen with these pigeon hole programs (I'm underselling them with this phrase, just can't think of a better term). I realize where you're coming from is different than me, just offering up my 2 cents.

Sorry for the thread hijack, Lou.
 
liftandswim said:
You didn't have to edit that last part out, dmax. It didn't offend me.

I get what you're saying, but what's worse? Being pigeon-holed into what you can/cannot eat (and meal timing ect ect), looking good, and being miserable. OR being freer with your diet, making mistakes and learning from them, working to improve your relationship with food and eventually finding that common ground between enjoyment and your goals.

Not trying to be some pseudo-philosopher over here, I just think life's too short to constantly be stressed out about food. Will it happen over night? No. But I don't think it'll ever happen with these pigeon hole programs (I'm underselling them with this phrase, just can't think of a better term). I realize where you're coming from is different than me, just offering up my 2 cents.

Sorry for the thread hijack, Lou.
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Its cool man. Took me forever to learn the above and the rp diet felt like a HUGE step backwards in my relationship with food and dieting.
 
Thanks man I didn't want to seem like and ******* cause your a good dude with soild advice and enjoy getting your views on things

I see what your saying I need to learn a health relationship with food (layne talks about this all the time) and have a better understanding of how much body respond to differences in eating and what I eat.

It is a goal of mine to someday be able to achieve this
 
3/13/15-press 5s week
Warmup
Sohdbp/pushdowns/pulldowns, 2 sets
Press
135x5
155x5
180x7
135x15
Flat db press
60x15/12/10/10
Chest supported incline db row
80x15/12/10/10
Skullcrushers/side raises/mini band pullaparts
95x10/15x10/15, 3 sets
Light conditioning: just a straight 10min on bike
Notes: another tires day, felt strong on the first set but endurance wasnt there, gases out early on most things. Realized i need to decrease my workload just a touch and simplify things a touch.
 
3/14/15-deadlift, 5s week
Warmup
Goblet squat/bss/vmo move, 2 sets
Deadlift
335x5
Add belt
385x5
425x12
Joker
495x5
Beltless front squat
290x2x5 pr
310x5 pr
220x5
Unilateral leg press
90x3x15
Roman chair
Bwx3x15
Light conditioning: 10min on the bike straight
Notes: added 15lbs to training max and hit 12 reps on my top set and had more in me. Had more in me after 495 also. 2 out of my 15 working reps on front squats were high, thats progress, all prs. Did another lighter day of conditioning to help recovery. Twinlab was doing a photo shoot at obb which was kinda cool. I was wearing pes shirt and they gave me a twinlab one to wear instead lol.
 
Jeezus put some weight on the bar!
 
herderdude said:
Jeezus put some weight on the bar!
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Would that not be against jims recommendations for 531? Lol all ioking aside. Ive been holding back just a touch on pulls to allow more recovery for my squat and bench, which at this time need more attention. I will be taking bigger jokers tho, you will see.
 
3/16/15-bench, 3s week
Warmup
Sohdbp/pushdowns/pulldowns, 2 sets
Pause Bench+chins
235x3
265x3
295x5
Joker
335x0,1 touch and go, 1 paused
Cat bench
225x3
235x3
245x2x3
Wide grip paused bench
225x5
255x5
Db rows
70x20
90x20
100x15
Light band pushdowns/hammer curls/mini band facepulls
25/30x12/25, 3 sets
Bottom end pushups in the rack with a bar
Bwx2x15
Light conditioning: 10min on bike straight
Notes: god damnit. New bench form worked great on top set yet i completely messed up come the joker sets. I dropped the first attempt and was totally out of the groove. Second attempt also out of groove. Third attempt i nailed it and went for a double but gased out. Had a different plan written for the day but got pissed at my performance so i decided to bench more. Killed the cat work and went to wide grip. Pulled this from a dan green article, really need the practice anyways. Meet prep has started so said principal is in full effect. Did some high rep work after to finish the day and not tax my cns or recovery ability anymore.
 
What bench form are you switching from, and to what? And nice job coming back after a miss
 
rob112 said:
What bench form are you switching from, and to what? And nice job coming back after a miss
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Thanks man, its under my all time best. Which honestly makes me more mad then anything else.

Faster decent, a little sink, and i engage then release leg drive then engage it again on the press. Before i didnt sink, leg drive was static pretty much, slower decent.
 
3/18/15-squat, 3s week
Warmup
Oh squat
Goblet squat, bss, vmo, 2 sets
Squat
345x3
395x3
Add kraits
445x3, eh
Add heavies
465x3, perfect set, had maybe 10 more lbs in me
Beltless 3s pause squats
325x2x3, tired
Beltless high bar bottom end drives
235x5
285x2x5, really helped teach me to control my hips and quads
Beltless sldl
185x3x10, getting easier
Abs wheel
3x10
Light conditioning: 10min straight on bike
Notes: finally had a good squat day where it all clicked. Got really tired on beltless pauses so i decides to move to a less intense variation to work a similar portion of the lift. Feel good atm. Removed hammy bands for this session and i could feel and use my glutes again. No hips pain. So they are no longer going to be used for squats.
 
Quads are already trashed. Looks like the high bar bottom end drives are a keeper. I think in the offseason away from a meet a front or ssb variation would tough and effective.
 
3/19/15-press, 3s week
Warmup
Sohdbp, pushdowns, pulldowns
Press+3 sets of chins during warmups
145x3
170x3
190x5, another poor performance
Joker
205x0 lol
Down sets
135x2x5
Dips
Bwx15
25x2x10
Wide neutral grip seated cable rows
120x15
150x3x15
Jm press/side raises/elitefts pullapart series
95x10/15x15/10 each way
115x10/15x15/10 each way
135x10/15x15/10 each way
Conditioning: none, ran out of time
Notes: very unhappy with my performance the last few weeks. Im deff beat up. Im gonna be more focused with my training going forward. Stick with the plan set in place to recover. I backed off after ohp. My shoulders and pecs are horribly imbalanced. Left shoulder is a lot weaker than my right and left pec is a lot stronger (the one i keep hurting) than my right. Ive been trying to balance this out for the last 2 years with really no luck. I just cant seem to get my right pec to fire consistently on any movement. Dips today were half and half. Any advice would be appreciated. Delts and tris are getting much more balanced.

Edit: the sd i was given is junk, almost at 2 weeks of 10/20 and not a single sd related effect good or bad as been noticed. Glad i tested it early. I also think my test is junk, libido tanks about 4 weeks ago when i started a new vial with no change in anything. Trest hasnt kicked in yet.
 
Ive been toying with the idea of switching out ohp for the rest of meet prep for standing oh bottom up kb press. Reason being that my shoulders are not balanced and i figure i can spend the next 10 weeks trying to make them as healthy, balanced, and stable as possible. If anyone thinks this is a bad idea esy so. Otherwise i think im gonna reset my ohp and do more bbing type work with it to make sure each side tracks evenly to get it more balanced. I was not tracking properly on my left side the last two weeks, thats my weaker side. So i need to address it now. As the likely hood of me getting way stronger on ohp atm is low so i might as well get as balanced and healthy as i can atm.
 
I like it. Get healthy / balanced and rock with some extra hypertrophy work.

Honestly think you'll bench within a couple percentage points up or down either choice you make, but one results in being healthier. Easy decision. But idk, hopefully others will chime in.
 
liftandswim said:
I like it. Get healthy / balanced and rock with some extra hypertrophy work.

Honestly think you'll bench within a couple percentage points up or down either choice you make, but one results in being healthier. Easy decision. But idk, hopefully others will chime in.
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I thought making them strong would help. Which i have done. They are the strongest they have ever been but not balanced. With my shoulder and pec issues i just need to get balanced and healthy for now. I feel ill have a much better performance on meet day the healthier i get. Ive been working overtime on my hips mobility and health and the results have been amazing on my pull.
 
3/21/15-Deadlift, 3s week
Warmup
Hammer swings/hip airplane, 2 sets
Goblet squat/bss/vmo, 2 sets
Deadlift
Hook grip
365x3, eh
Add belt, mix grip
415x3
465x5, almost fell on the first rep lol
Joker
465+40lbs chainx2x1, didnt have a full on joker in me. Im beat. But i wanted to work on my positioning. Have a video of one of the pulls and id love feedback from those that follow me on ig. Will post it soon.
Pause beltless ssb squats, 5 sec pause
240x5x3
Adductor one legged leg press
90lbsx3x15
Banded abduction
3x15
Ghrs
Bwx2x10
Light conditioning: 10min straight on bike.
Notes: ive been working hard on my hips and they are coming along. I decided since im beat up id just do some restoration work for my hips/hams. This will likely stick around till the meet based on how the next few weeks go. I need to come in as healthy as possible. Ive also been stretching my hips after i do cardio every session. Its i nice 15-20min cool down thats really gone a long way for me when i have time to do it.
 
Nice session Lou. Good call on staying on top of hip health. I wish I would have remembered the chains thing for myself today.
 
rob112 said:
Nice session Lou. Good call on staying on top of hip health. I wish I would have remembered the chains thing for myself today.
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I "hurt" my left hip about 2 months ago. Still bothers me, nothing i cant work through tho. Yeah ive been avoiding anything but straight weight lately but i wanted to do a little extra but not beat myself up to bad.
 
SweetLou321 said:
I "hurt" my left hip about 2 months ago. Still bothers me, nothing i cant work through tho. Yeah ive been avoiding anything but straight weight lately but i wanted to do a little extra but not beat myself up to bad.
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I still deal with some adductor/glute firing issues. Sucks...hence the walking lunges again. I hate them. Now that I found out straps are okay it's on haha

Pull looked fast btw
 
rob112 said:
I still deal with some adductor/glute firing issues. Sucks...hence the walking lunges again. I hate them. Now that I found out straps are okay it's on haha

Pull looked fast btw
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I will also be trying out walking lunges come next week. Depending on how im feeling of course.

Thanks!
 
3/23/15-bench, 1s week
Warmup
Hammer swings 2x10
Pulldowns, 2x10
Paused Bench+chins
245x5
285x3
315x3, pretty easy and got what i wanted in my head. This is my opener.
275x3
Chins 5x3 during warmups only
Incline bb
155x5x8
Db rows
100x5x10
Light band pushdowns/hammer curls/mini band facepulls
25/30x12/25, 3 sets.
Light conditioning: 10min straight on bike.
Notes: very happy with today. Had a few more in me on bench. But i called it as im still a little beat up from last week. Used incline and really worked on bar path. My imbalances showed up hard on this, left delt and right pec were on fire. Slowly but surely. Regrouped my focus and feel good overall.
 
Just curious, you said it's 1s week but did triples. Why?
 
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