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Sweetlou's training log

rob112 said:
SSPT Deadlift table...I got you. I dunno, I personally think block pulls are better for strength specific type of weak point training, where SLDL are better mass builders(which leads to strength). I also like how they are safer than good mornings and RDLs because the hardest part of the lift isn't during reversal of weight. I'm a fan haha. Both good exercises. Just depends on goal with that movement I guess.

Edit: I get what you are saying now. Since you are doing singles you don't know high intensity block pulls are necessary and if sldl could be more beneficial. I'd say go for it, bc if you had a really specific need for the block pull at this time you wouldn't even of asked being how well you think out programming.
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Well I think the block pulls are more specific like you stated. And I doubt their need while my regular pulling is above 80% intensity. But when my regular pulling goes to more volume/work capacity I could see their benefit as I'm not particularly going heavy or hard in the comp move. Similar to how I use cg bench and high bar squats at the moment.

So you vote for sldl. Do you think I should do them in a conv stance like everybody does or more of a sumo stance?
 
I'd go conventional all day ma man. I know he isn't human, but I mean look at Dan Green. He does is conventional style. Coan is a huge believer in the movement. Light up your posterior chain.
 
rob112 said:
I'd go conventional all day ma man. I know he isn't human, but I mean look at Dan Green. He does is conventional style. Coan is a huge believer in the movement. Light up your posterior chain.
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Thanks man. You helped me solidify my programming for the most part. I will adjust the next block based on this one finishes out. Finally happy with my layout and I feel I can manage fatigue going forward.
 
SweetLou321 said:
Thanks man. You helped me solidify my programming for the most part. I will adjust the next block based on this one finishes out. Finally happy with my layout and I feel I can manage fatigue going forward.
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With all the help you give around here I'm happy to give a little back!
 
8/11/15-Comp squat/deadlift assistance
Warmup
Just banded pause squats
Comp squat in a commercial gym with a regular bar
435x3x3 volume PR
Rdls
225x4x10
Bss
45x4x10
Planks
3x30s
45s
Notes: sleep deprived. Visiting gf. Actually enjoyed the gym and the closer grip on the bar. Will try to keep it up. Killed the squats. Left room to improve in the next weeks.
 
SweetLou321 said:
8/11/15-Comp squat/deadlift assistance
Warmup
Just banded pause squats
Comp squat in a commercial gym with a regular bar
435x3x3 volume PR
Rdls
225x4x10
Bss
45x4x10
Planks
3x30s
45s
Notes: sleep deprived. Visiting gf. Actually enjoyed the gym and the closer grip on the bar. Will try to keep it up. Killed the squats. Left room to improve in the next weeks.
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Nice little commercial gym sesh there lou. Time for the weekly cardio again huh brotha? At least you got the squats out of the way first.
 
jswain34 said:
Nice little commercial gym sesh there lou. Time for the weekly cardio again huh brotha? At least you got the squats out of the way first.
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Thanks bud. Lol there was plenty if cardio that morning, pre wo, and post wo. I just called it my warm up for squats lol
 
Glute activation, that is all it is
 
You say regular bar in a commercial gum; what bar do you normally use for squats?
 
SweetLou321 said:
9 times out of 10 ill use a comp squat bar that is thicker and weighs 55lbs. The other 1 time is a buffalo bar to take pressure off my shoulders/biceps also 55lbs.
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Finally at a gym that has one of these since I moved and just used it last week after using the SSB for couple months. It's awesome!!!
 
No I said that weird - while I love the SSB I meant I always had to squat on a regular 45lb gym bar and getting to train w the bigger 55 felt a lot more stable.
 
Lou, I think you would like my gyms. It has long arms that really allow you to squeeze the lats. The bastard is 90lbs doe.
 
Well my back is locked up again. It seems my extreme arch is starting to catch up with me. My t spine pops when benching in my high arch. But it doesn't hurt. But right after my erectors in that area lock up and prevent any real hyper extension. Idk what this is? Wish I had an ex wife bc my gf couldn't do I thing for it and neither could my female co worker walking on my back. Doesn't hurt to unless I hyper extend bc I can't lol. Spine doesn't hurt at all. Gonna play with my bench a little to see if I can't keep 95% percent of my strength with a different set up. Bc it took 3 weeks to go away last time and as soon as it did I re popped it and hear I am at square one again. I can also bench through it with a bench belt over the area and bracing there to prevent excessive extension.

Doesn't hurt to squat or pull at all.
 
8/13/15-bench assistance
Warmup
Usual stuff
Cg paused bench heels touching
225x4x5 rpe 7? All moved fast and easy. I have a video of the last set and it was a smoke show. I'm trying to learn and manage fatigue better.
Sohp
125x4x10
Pull ups
40 total 8x5
Side raises/mini band facepulls
20x10/20 3 sets
Mini band unilateral pushdowns
100 total
Pushups
25
Notes: I still don't get rpe but oh well I'm trying to use it on my variations to manage fatigue while my comp lifts are in a higher intensity range. I paused each rep on ohp at the bottom and it helped a ton but made it harder. Pull ups killed my back with the injury but whatever. The rest was volume fluff and buff for hypertrophy and blood flow for my joints.

Side note: got to talk to a kid I haven't seen in year. Totaled 1400 in the usapl a year ago and just totaled 1700 a year later. All tested and I believe he's natty. Does a variation of DUP from his coach. Interesting stuff. He is a big fan of using a high rpe top set then percentage load drops for volume after. I may use the over the low rpe straight work since idk how to determine an rpe 6-7. But I can do an 8-9 then drop after that.
 
Sounds pretty much identical to the rts generalized intermediate program i was just running before my last meet.
 
what i use for rpe is:

10 - no chance of another rep, complete max effort
9.5 - MAYBE able to grind out 1 more rep
9- feel you definitely have one left
8.5 - maybe 2 left
8- definitely 2
7.5 - maybe 3
7 - speed of an easy opener

Edit: 6.5 is borderline warm up weight
6 - still easy like warm ups

Beyond that is harder to dial in unless you have quite a bit of rpe experience (imo).

I think you definitely had more than 3 left in you on that last set. It still looked pretty dang easy.
 
I think it's hard to judge someone else's RPE. It could look like a 6 to me but feel like a 7 to you. It's about how it feels to you. I use Rob's explanation as well. Just don't complicate it. If you have a few reps left-it's a 7 or an 8.
 
Sean1332 said:
I think it's hard to judge someone else's RPE. It could look like a 6 to me but feel like a 7 to you. It's about how it feels to you. I use Rob's explanation as well. Just don't complicate it. If you have a few reps left-it's a 7 or an 8.
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Yeah, i can see that. Example: i tend to tank out quick on rep work so i know that my rpe 8 still looks pretty good to an outsider, but to me i know that i'm close to that point.
 
Thanks guys. Since I could have done sets of 10 with that I'll try going to a top set of around rpe 8.5-9 and then I'll drop from there. I'll do bigger drops during my higher intensity comp phases and smaller drops during my lower intensity comp phases.

Should be easier for me to get the groove of this and still recover.
 
Mike T is having people hit a prescribed RPE and hit their backoff work as percents based off that top set for a prescribed set of reps now too.

I.E. Work up to a triple at an RPE 9 then drop to 75% of that and hit an additional 30 reps total, numbers were completely made up but you get the point
 
Thats a great improvement from the original imo.
 
Your bench form looks awesome. 7 is so hard to gauge as has been said. Honestly looks less than 7, but say your aerobic capacity was failing maybe it was more. Just an example on how low RPEs are tougher to gauge. Use this to help Invalid Link Removed

So you could say "well it should be around this percent" as another tool to help gauge. Really takes a lot of personal data and paying attention to how things feel to you. If you get good at gauging a 9 you know what isn't and what is close is an 8. After awhile get good at an 8 you can feel what is close. 9's are easiest.

End rantolla lol and I hope Mike Releases insight to his new training.

Edit: just seen new plan. Good idea
 
8/14/15-comp pull/squat assistance
Warmup
Usual stuff
Comp deadlift
90% of training max-525x3x1
455x1
Paused high bar squat 1s pause
355 rpe 8-8.5
20% load drop
275x5
Ghrs
3x10
Abs wheel paused
3x10
Notes: this session killed me. I was passing out on most of my pulls. Took my time and dialed my form back in. The last 525 and 455 were what I wanted. I was spent after being light headed so many times to I cut the high bar at am rpe of 8 and just one back off. I will do more next time. Cut the others a set short too since I cut the main work.

Reasons I was passing out. Taking to much l-dopa for my prolactin. Really causing some serious mental and headache symptoms. Got some good advice on all that though.

Got videos of the first two 525 where I almost passed out and the 455.
 
Glad to hear you may be getting the hormone situation figured out man. Hormone imbalances can really ef somebody up big time. Way to grind out those singles even feeling shītty
 
jswain34 said:
Glad to hear you may be getting the hormone situation figured out man. Hormone imbalances can really ef somebody up big time. Way to grind out those singles even feeling shītty
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Thanks man. It sucks but I'm doing all I can to balance myself back out. One day at a time though.
 
Sounds rough, man. I have yet to experience that, I guess you could say I have a strong self preservation instinct. My one training partner got weak in the knees every time he tried a new weight in his shirt, that was fun. But it's good to see you powered through it and you still got the work in.
 
What about l-dopa causes passing out/headache issues?? Never heard this and it's both alarming and intriguing (not that it happened to you; that sh*t sucks!).

Lou, and all the sumo guys here, do you guys find that sets where you pull 2+ reps the 2nd sumo rep is always better than the initial pull? Been playing with it the last 8 weeks and the first rep is almost always out of position compared to the others.
 
herderdude said:
Sounds rough, man. I have yet to experience that, I guess you could say I have a strong self preservation instinct. My one training partner got weak in the knees every time he tried a new weight in his shirt, that was fun. But it's good to see you powered through it and you still got the work in.
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I've yet to actually pass out. But I was on the verge many times. It sucks when your blood pressure or something spike like that. I have yet to let it stop from training. It was worse on trest I just didn't talk about it at all lol.
 
Hyde said:
What about l-dopa causes passing out/headache issues?? Never heard this and it's both alarming and intriguing (not that it happened to you; that sh*t sucks!).

Lou, and all the sumo guys here, do you guys find that sets where you pull 2+ reps the 2nd sumo rep is always better than the initial pull? Been playing with it the last 8 weeks and the first rep is almost always out of position compared to the others.
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It cause me to feel bad, elevated hr, and what feels like elevated bp. I get a light headed feeling and increased pressure behind my eyes. This is when I take more then 250mg per day and when I take it more then just before bed. Its very odd to me also.

I was suggested to alternate it before bed with p5p in the am the next day. I guess l-dopa shouldnt be taken every day? I'll need to read into it more.

Yes that was how sumo was for me at first. But a lot of videos and coaching has me making every rep look the same. Just have to create leverage and find that sweet spot.
 
Nice work Lou. You aren't using a David Carradine approach to your pulling, are you?
 
Its deff the l-dopa causing me issues. Woke up with numb hands and feet. Feeling light headed too. Hard to open and close my hands. I took another 250mg pre bed last night.

I'm not gonna take any today. I think I was just taking to much in general. Hope to see this clear up. Idk what to do about my prolactin until the caber gets here if I can't use this.

Edit: this are the symptoms of levodopa overdose or some of them. Levodopa is synthetic l-dopa.
 
Got a massage at work by a very smart friend of mine. He pointed out that my t spine isn't unlocking and locking properly. Said chiro work is best for that. Also said a ligament by my right si is degrading faster then it should. Explains some of my issues.
 
SweetLou321 said:
Got a massage at work by a very smart friend of mine. He pointed out that my t spine isn't unlocking and locking properly. Said chiro work is best for that. Also said a ligament by my right si is degrading faster then it should. Explains some of my issues.
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Chiro's rock
 
Here is my 455 single once I got my form dialed in. Thoughts?

Only thing I see is I'd prefer to have my head a touch more straight but there was a mirror there and I hate watching myself lift.

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