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Sweetlou's training log

SweetLou321 said:
So my right hip is tight. The adductor. I think its related to my si joint. Bc its painful to externally rotate. I've popped my si ect. I really have a hard time popping it BTW. So I think its time I see a chiropractor bc its starting to effect my squat. Oddly enough I can sumo pull no problem.
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Check out the video i put in my log about the bat hangs for SI pain relief. I think it was on page 14.
 
Hyde said:
We had a phys therapist come into the gym last night for a seminar and he was discussing how common he sees SI issues and the client has already been to a chiro but for some reason they never catch it's the SI and tend to work higher up. He wasn't hating; he said his wife is a chiro but it's just not something that gets caught as much at a chiro. Whatever that's worth to you.
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So who should I look for?
 
7/21/15-lower
Warmup
Usual stuff
Cat squats for time
Started in olys and ditched them at 2 plates.
Back to flats.
90%-435x1, moved very well form is a touch off tho. Heaviest raw without wraps squat I've taken in 2 years.
80%-385x5x3 in 14min 30s, form got better with each set. Took my time. Really gotta find my core tightness again.
Pause squats, extra work to find positioning and tightness.
70%-335x3x1, last rep was perfect. Finally getting my squat back together.
Ssb GMs
155x5x10, kinda bothered my si so I'll look for something to replace it. Being healthy is all I want.
Step ups as rodja suggested.
40lbs dbsx5x10
Abs wheel paused
5x10
Notes: tiring session. The squats were pretty hard. Oly shoes just aren't for me. Gonna really work hard to dial in my squat over the next few weeks. I'll take suggestions for something to do after my main squat work. Thanks guys.
 
https://breakingmuscle.com/video/super-d-video-treating-lower-back-pain[/url]

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There ya go man. And thanks!
 
No problem Lou. And yeah, ive done them a couple times and it does help loosen everything up. For me a least.
 
Maybe some static belt squat holds and marches for spinal traction and to build up hips after squat? What are you trying to improve this off season?
 
herderdude said:
Maybe some static belt squat holds and marches for spinal traction and to build up hips after squat? What are you trying to improve this off season?
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I'd love to do those but we don't have a belt squat machine at Obb so idk how of ever get decent loading on this.

I thought my goals were my quads but they seem to coming up easy. So now my goals have shifted to building size and getting healthy again. Current lower body work looks like

Comp squat
Unknown
Step ups
Abs wheel

Comp pull
Pause comp or ssb squat
Ghrs
Weighted planks

Some ideas I have are deficit conv pulls with opposite of comp grip done in singles but for reps, banded rdls for glutes, and reverse hypers.
 
Do you have a Smith machine? That's a way to do belt squats.
 
Hormone update.
Dropped all ai as I bumped it up based on bw and it only made all y issues worse.
Dropped test from 250 to 200
Still having a lot of issues. Hoping things clear up as my levels reach true trt soon.
 
Go see a phys therapist if you believe it's an SI issue is what he was saying. A 20 min consultation will tell you
 
Planning my next block. Based on my issues this is what I've come up with. Would love input.

Day 1-Comp bench
Cat bench for time
1-work up to 3 or 5 rm to set new training max
2-60%x5x5
3-70%x5x4
4-deload
Paused flat or incline db press 4x10
Db row on bench 5x10
Jm press/db curls/band face pulls 4 sets 10/10/20

Day 2-comp squat
Cat squat for time
1-work up to 3 or 5 rm to set new training max
2-60%x5x5
3-70%x5x4
4-deload
Step ups or bss with added ROM 4x10
Abs wheel paused 4x10
Banded reverse hypers paused 3x15-20

Day 3-bench assistance
Cg pause bench feet forward rpe 8
1-3x5
2-4x5
3-5x5
4-deload
Ohp 4x10
Pull ups/pulldowns 5x10
Front/side raises/pullaparts 3x15 each
100 band pushdowns

Day 4-comp pull
5/3/1 sumo deadlift rpe 8
Paused front squat rpe 8
1-3x5
2-4x5
3-5x5
4-deload
Ghrs 4x10
Weighted planks 4 sets
Tkes 2-3x20

The comp squat day looks easy on paper but I figure since I'm in the off season that is ok. Since as I enter meet prep I plan to sub out the hypertrophy work for back down pause sets since I liked them so much this week.
 
Been fatigued for a few days now. Hoping its just allergies or I'm beat up from training. Also I'm deflating on 4000 cals from dropping the dose. I'm gonna guess its just water and stored glycogen. On the plus side libido ect is coming back and I'm feeling "normal" for the first time in a year. Whatever normal is for a trt patient.
 
7/24/15-bench assistance
Warmup
Usual stuff
Cg paused bench feet forward
255x4x5 rpe 8-9
255x4 rpe 10
Seated machine ohp
90x4x10
Wide grip pull ups
10
4x8
Front raises/side raises/mini band pullaparts
15x15/15x15/20, 3 sets
Mini band unilateral pushdowns
100 total reps
Notes: pretty good day despite the fatigue. Feet forward is much harder for me then feet back. Way less arch too. That took everything out of my upper body. I was also honest with the rpe today and need to be going forward. Was happy to do pull ups and they felt great. Back still hurts. May actually be my spine. Will see someone next week.
 
Yeah, I find bench hard to program in that regard. Progression is extremely slow and a little fatigue means you might not hit your numbers. Even though they could be RPE 8s on another day. Squat and deadlift just have so much more leeway.
 
liftandswim said:
Yeah, I find bench hard to program in that regard. Progression is extremely slow and a little fatigue means you might not hit your numbers. Even though they could be RPE 8s on another day. Squat and deadlift just have so much more leeway.
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I agree 100%. I am lucky though bc my bench is pretty consistent. Not great but I can usually get the numbers I had planned. Esp on my comp form. But squat and pull seem to hold up better no matter what.
 
liftandswim said:
Yeah, I find bench hard to program in that regard. Progression is extremely slow and a little fatigue means you might not hit your numbers. Even though they could be RPE 8s on another day. Squat and deadlift just have so much more leeway.
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Great point. That's why when doing RPE style sometimes I would repeat an 8 to get a 9 instead of adding weight bc it is so easy to miss or go further than you want. Good eye dawg
 
7/25/15-deadlift
Warmup
Mini band seated abductor
Bw squats paused with mini band around knees
Bss
Dislocations
2 rounds each
Deadlift
75%-405x5
85%-455x3
95%-515x7, 3
Pause below knee deadlift to really get lats and core engaged again
315x4x2
Ghrs
Bwx3x10
Notes: rough day. Trained at the gfs home gym. Was underfed and under hydrated. Slept maybe 2-3 hrs. Insomnia was bad. I wanted 8 reps on pull and lost my grip on rep 7. So I got mad and did another triple. Estimated 635 1rm so I tied last week. It was an warehouse gym and I sweated so much my belt needed to be set 2 holes tighter by my final set. Really having issues getting more core involved. I got lazy it seems. I did the pauses to really dial it in again. Was good by the end. Skipped fronts and abs and cut volume. I was beat and next week is a much needed deload. Happy despite the circumstances.
 
7/27/15-comp bench deload
Warmup
Usual stuff
Comp bench
80%-275x1
85%-295x3
Wide grip paused Larsen press
205x10
225x10
Db rows on bench with pause at the top
80x3x10
JM press/db curls/mini band facepulls
135x10/25x10/20, 2 sets
A good amount of hip mobility
Notes: good day after a good weekend. Felt good. A touch underfed still but strong. Getting more confident with my bench even with my back issues. Had good lowering speed and control today. Went bench to wide grip and got more aggressive with it. I like how I can transition this movement later on as meet prep draws near. Still hit the Tris hard.
 
Hormones are still really off. I have all the symptoms of high e2. But to be safe and I agreed with my gf on this call I'm gonna get prolactin checked this week. As I have a cist on my pituitary and if it has grown it can cause that. So getting prolacton checked can rule that out. She also recommended I lower my dose down more. I will do so as that can rule out high estrogen and it will also take away the need to try and find a balance with an ai as that is always my issues with them.

Now for some real talk. I am reluctant despite the hormone issues to drop the dose. I am psychologically addicted to aas again. I have been before too. I'm worried dropping down will cause me to lose strength and size. It may seem silly and it really is but I've worked so hard for the lifts and body I have. I truely don't want to regress at this point as I'm finally gaining ground again. But I am prioritizing her and our relationship over minimal gains from 250mg. I will be going to 150mg per week. I am skipping one of my shots this week to help flush levels down even faster. It will be interesting to see how I respond. I dosed some adex over the weekend and things are improving now but I know I will just yoyo my estrogen as I can't find a balance between potency and dose.

What I have considered as far and using in the future for meets is masteron and maybe ostarine. I respond well to both of those as well as dbol and dry orals. It will be a mental challenge for me. I hope it all goes smooth and I may never use again.

I had never planned to use again after my last bout with aas outside of what I was prescribed and only to stay legal. Unless I had a shot at big things. (Pro, worlds, top 20 ect). Bc it made no sense to me to risk my health and play with addiction again to be average. It wasn't until my Dr. Gave me 200mg week which made me super physiological that I started to get hooked again. Then I lost my insurance and script and used some ment and epi to hold me by and hit that 529 bench. Its been down hill ever since. I'm more posting this for myself so I can get my thoughts out of my head. But I think going back to normal will be healthy for me.
 
Nice session man. Strong bench. I've been digging band face pulls lately myself. I've been doing them from the half kneeling position bc I think I saw Cressy or Gentilcore(sp?) doing it and assumed I'd be a symmetrical functional beast.
 
rob112 said:
Nice session man. Strong bench. I've been digging band face pulls lately myself. I've been doing them from the half kneeling position bc I think I saw Cressy or Gentilcore(sp?) doing it and assumed I'd be a symmetrical functional beast.
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Thanks bud. Its all a work in progress. Obb is to busy to do them kneeling. Wish I could lol.
 
Id look at it like this. If your hormones are affecting your day to day life outside of the gym, you'll never be happy regardless of how big and strong you get
 
liftandswim said:
Id look at it like this. If your hormones are affecting your day to day life outside of the gym, you'll never be happy regardless of how big and strong you get
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This is the same message a friend said to me which prompted my first ending of use. Which oddly enough will end this one. Thank you. And I am not happy. Despite getting stronger. Its not fun not knowing if things will work as they are suppose to.
 
7/28/15-deload squat
Warmup
Usual stuff
Comp squat
80%-375x1
85%-415x3
Pause squat 1 sec
70%-325x2x3
Sldl beltless with opposite grip
185x3x10
Abs wheel paused
2x10
Notes: went with the flow of what my body was telling me today. Squats moved well. Still need to really dial my core back in. The pause sets help a lot. Stole the sldl from swim. Liked them.
 
Decided to check my bp at one of the stations at the grocery store. I know that they are not accurate for people with arms over 13in but it tested me at 150/90 resting pulse of 90. Ill get it checked on a large cuff soon to double check. But this is alarming IG its accurate bc it means my bp has yet to come down and I'm in trouble in that regard.
 
7/30/15-deload bench assistance
Warmup
Usual stuff
Cg feet forward paused bench
225x2x5
Sohp
135x2x10
Pulldowns
120x10
Pull ups
Bwx2x8
Front/side raises/mini band pullaparts
15x15/15x15/20, 2 sets
Mini band unilateral pushdowns
100 reps
Notes: wasn't there today. Good thing its a deload. Looking really dry and I felt some of these lifts in my joints. My estrogen is probably finally coming down again. I don't think im a tricep dominant bencher anymore. As cg with leg drive is much harder then wide grip with no leg drive.

So I tested my bp post lifting. Came back 140/90 resting pulse of 75. This all scares me. I may have a heart condition I'm not away of. Bc I've never tested that high when off cycle.
 
I can't remember, but are you on TRT at all? My BP went to 130/90 on TRT and now I use a med (ARB) for my BP (losartan). Do you also give blood at all from time to time?
 
Gutterpump said:
I can't remember, but are you on TRT at all? My BP went to 130/90 on TRT and now I use a med (ARB) for my BP (losartan). Do you also give blood at all from time to time?
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I am on trt. I was cruising on 250mg a week. Now dropping to 150mg as I just want to get my health under control. It was never that high on legit trt. Always 120-130/70-80 and pulse around 60-70. No matter what time of day. It was always near the higher end on 200mg per week but near the lower end on 125mg per week. I try to donate every 8-12 weeks. I need to donate soon but my RBC wasn't high on my last bw 2 weeks ago.
 
It's likely just the test by the sounds of it I'd say. If you find you ever need to start a BP med though, A.R.B.'s are the best, no sides. Increases blood flow too.
 
7/31/15-deload squat/comp deadlift
Warmup
Some new stuff, I'm lazy to type
Front squat
225x2x5
High bar paused 5 sec count (waiting to pull)
225x2x1
Comp deadlift
80%-435x3
Ghrs
Bwx2x10
Planks
2x45s
Notes: took forever to pull. I guess everyone pulls on Friday. Sucks. Anyways ways great day with no si pain. Got great core activation on squats. All felt like air. I also got great core activation on pulls finally and last activation was also great. I see big lifts coming with these changes.
 
Diet update:
Currently 216 am weight. My macros have been slowly bumped up to 250g pro/520g carbs/120g fats. Its a chore to eat all this every day. A good amount of junk. I'm not gaining anything atm really. I will guess lowering the dose may play a role? Less water and glycogen but who knows.
 
8/2/15-comp bench
Part a
Warmup
Usual stuff
Comp bench
85%-295x3x5
Wide grip paused Larsen press
205x3x10
205x9

Part b
Warmup
Usual stuff
Db rows on bench with big stretch and brief pause at the top
90x5x10
JM press/db curls/mini band facepulls
135x10/30x10/20
155x10/30x10/20, 3 sets
Notes: gf was in town visiting so I wasn't 100% today. She was there for part a and I was helping her with her form a lot on all the comp lifts. So I was busy too. I changed my plan for today instead of a rep max I opted for some heavier volume. We left after wide grip and got food and spent the last of her time here together. I went back after she left and finished up. Pretty sleep deprived. We don't see each other much so we just stay up talking and "what not".
 
Gotta get your weekly cardio in somehow
 
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