Sweetlou's training log

8/26/15-deload comp squat/deadlift assistance
Warmup
Stretching, at a university gym lol
Comp squat
80ish%-415x2x1 almost died, racks were horrible so the unrack sucked and the bar had so much wipe it was stupid.
Db rdls, bars were taken
85x2x10
125x10
Unilateral adductor leg press
90x2x15
45 degree hyper glutes focus pauses
2x15
Practice squats the way swim does while waiting for gf to get out of class
135x2, bar slipped off my back and landed in my forearms. Right shoulder hurts pretty bad. Hope its not serious.
Notes: yup never training here again. Hope my shoulder is ok.
 
If its serious I'm gonna have to just find a new job get insurance and then get surgery and get everything fixed at once and start over. As then I literally am out of every lift.
 
Damn man. Im having a bit of a hard time visualizing what happened, but either way, hope it's nothing bad. Torn RC or labrum worst case scenario?
 
liftandswim said:
Fuggggg. I hope you're okay! Hate coming in here and always seeing you get hurt.
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Thanks bud. The only thing that really hurts is external rotation in the elbows to the side position. Full range of motion. That position is similar to how the bar landed so I'm not surprised it hurts. Only right side. Hoping its just strained and ok. We will see
 
Hey man, You might want to invest in a helmet the way things are going! But srsly I hope it's nothing. I'm thinking it's just acute trauma from dropping a loaded barbell on your own ass.
 
herderdude said:
Hey man, You might want to invest in a helmet the way things are going! But srsly I hope it's nothing. I'm thinking it's just acute trauma from dropping a loaded barbell on your own ass.
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Yeah just feels like acute trama. Lol at the helmet comment. Idk what I'm gonna do about the way things are going? Lol. I get a good girl then fall apart in training? Lol
 
SweetLou321 said:
Yeah just feels like acute trama. Lol at the helmet comment. Idk what I'm gonna do about the way things are going? Lol. I get a good girl then fall apart in training? Lol
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I dunno man, sounds like the love, satisfaction, and happiness has to go in name of gains hahaha
 
Why don't you use them fancy new handles at OBB? Saw it on Facebook this morning and remembered that they have those.

I feel like I'd drop the bar off my back with them
 
Sean1332 said:
Why don't you use them fancy new handles at OBB? Saw it on Facebook this morning and remembered that they have those.

I feel like I'd drop the bar off my back with them
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They are pretty sketchy to me. I demo'd the prototype. You can use them high bar. Low bar? Not so much.

I'll use a ssb or whatever to train around for my shoulder for now.

Edit: his price tag for them is retarded and when he asked me how much I'd pay. I said 30-40$ lol.
 
I about crapped when I saw the price. I wouldn't buy them for any price personally, I'd just buy an SSB or a cambered bar and be done with it.
 
They look cheaply made, too.
 
Hyde said:
I about crapped when I saw the price. I wouldn't buy them for any price personally, I'd just buy an SSB or a cambered bar and be done with it.
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Its a good idea for the commercial gym goer. If the prices wasn't near an actual bar on sale lol
 
Mini update

Current weight is 221. Another 3lbs gained. All these cals plus the deload really has me bloated lol. Finally above 220 again lol.

Shoulder is a touch sore but nearly 100%. Thankfully it seemed to be acute trama.
 
I'm gonna post some thoughts on some programs with pros and con's I see and would love others input on my views. Get a good discussion going as I finalize the next 12 weeks of my training. I'll start with cube

Pros
Powerlifting specific. Focus on main lifts and their close variations. Peaking based routine. Really good for recovery, could be run year round with next to no deloads IMO.

Cons
Concurrent work is great for beginners but poor for immediates and advanced athletes. Recovery may be to great maybe not. A lot of bodybuilding and hypertrophy work for a peaking based program. Not specific enough on any one aspect of training to be optimal.

I wouldn't personally run this. I don't see a good time to use it. I'm also not huge on the concurrent method anymore after reading from mike isreatal and CWS. Could be good if tweaked.
 
Next I'll look at 5/3/1

Pros
Focuses on the power lifts. Customizable for recovery and work load needs. Could be used for off season to do higher reps.

Con's
Isn't powerlifting specific, low work load on main lifts, low frequency, and maybe to much recovery if not changed.

I'm a fan of this for off season as a base with more volume and frequency added. Can easily be transitioned into peaking and use amraps to get a good idea of current maxes. I'd use this for off season only.
 
Westside

Pros
Recovery and get to work above 90% often. Technique work.

Con's
Not specific enough. Low volume. Low frequency. No changes in volume or intensity. To much body building work. Concurrent so only good for beginners. Can be used very well for geared athletes. Even the deloads are wrong.

I ran this for 2 years. Would never run again. Not even if I were to make a return to gear. That is how little I believe in this program overall for my self.
 
Fun stuff. This is why reading stuff like mike I's book (and whatever other sources of information you like) and actually learning about training then writing your own training is going to be what's best in the long run. Unless you can afford coaching by these guys. Which isn't in any of our budgets.
 
liftandswim said:
Fun stuff. This is why reading stuff like mike I's book (and whatever other sources of information you like) and actually learning about training then writing your own training is going to be what's best in the long run. Unless you can afford coaching by these guys. Which isn't in any of our budgets.
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Agreed 100%. I wish I could afford josh Bryant personally just to learn from him. But I can't afford him or find any of his books besides the bench one.

Also I'd love everyone's opinions on what they feel is the optimal frequency for each power lift.
 
SweetLou321 said:
Agreed 100%. I wish I could afford josh Bryant personally just to learn from him. But I can't afford him or find any of his books besides the bench one.

Also I'd love everyone's opinions on what they feel is the optimal frequency for each power lift.
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Mike Israetel, izzy from PTW, any of the TSA coaches, mike T, CWS. All people I'd love to work with. I'm sure there's more.

And dude, that's almost unanswerable. As it's not only individual, but time-sensitive (how far you are from a meet and where you're at in your career) and goal-sensitive.
 
My opinion: bench 2-3x (dont all have to be comp benches); squat 2x; comp dl 1x with another day of block/deficits.

I ran 5/3/1 template low frequency for 2 years prior to the beginning of this year. The low frequency of that is the same thing i dislike about currently running this bastardized cube.

Edit: swim brings up a good point. that's what i prefer for my needs in training. Helps me keep my form dialed in and build on things i get dialed in on previous sessions.
 
liftandswim said:
Mike Israetel, izzy from PTW, any of the TSA coaches, mike T, CWS. All people I'd love to work with. I'm sure there's more.

And dude, that's almost unanswerable. As it's not only individual, but time-sensitive (how far you are from a meet and where you're at in your career) and goal-sensitive.
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All great sources of information with much more to teach you if you followed their programs I'm sure.

I'm aware of this. I was just curious what people thought as a general outline. As if you followed DUP you would have high frequency all the time as opposed to a style like CWS who decreases frequency as goes towards peaking.
 
SweetLou321 said:
All great sources of information with much more to teach you if you followed their programs I'm sure.

I'm aware of this. I was just curious what people thought as a general outline. As if you followed DUP you would have high frequency all the time as opposed to a style like CWS who decreases frequency as goes towards peaking.
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Bench 2-4 (OHP counts IMO), Squat 2-3 (sometimes 4, if you're weak or a girl), Dead 1-2. CWS' recommendations.

And keep in mind people like CWS and lillebridge can peak with such low frequency because of how strong they are. And their gear usage. Protein synthesis rates peak for longer after training. That's why bodybuilders on a metric ton of gear can get away with training certain body parts once a week. I'd be more wary of decreasing total volume as you near a meet. If that means lowering your frequency too, so be it. Gotta find what works.
 
liftandswim said:
Bench 2-4 (OHP counts IMO), Squat 2-3 (sometimes 4, if you're weak or a girl), Dead 1-2. CWS' recommendations.

And keep in mind people like CWS and lillebridge can peak with such low frequency because of how strong they are. I'd be more wary of decreasing total volume as you near a meet. If that means lowering your frequency too, so be it. Gotta find what works.
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I like your frequency. I see you take to heart these recommendations.
 
liftandswim said:
Edited my post you're quoting btw.

And I enjoy training. Major reason I gravitate towards higher volume/higher frequency. As I grow in training age, I'll have to make changes though.
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I saw it. I agree their strength level and gear usuage allows them to train the way they do.

I also enjoy training and fond myself gravitating towards higher volume and frequency over time. Wish I could make a 5 day split work with my schedule.
 
liftandswim said:
Yeah, 5 days is awesome. But I know life gets in the way for most. I'm lucky in that regard, so far.
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Yes you are.

I could make 5 days work. But I'd lose flexibility in my schedule for my gf. I work around her bc she is in school, working full time, and trains with a team. Not to mention my work schedule is not consistent and sometimes m/w/th/sat works out best time wise then the next week could be m/tu/th/f.

I could just make it 5 days but I'd train without a spot on some days and at like 7am while other days at 5:30pm. I guess 4 days is best for my current lifestyle for now.
 
If you're offering i'll take em. Email pmd.
 
8/28/15-deload bench assistance
Warmup
Usual stuff
Bench rehab full range paused
135x4x3 comp grip
135x4x3 close grip no pain in either
Press
115x3x5, kinda bothered shoulder
Flat triceps dominant paused db press
55x2x10, no pain
Wide grip pulldowns, scapular retraction and depression focus
120x2x12
Pull ups, same as pulldowns
Bwx3x5
Rope pressdowns/rope facepulls
30x25/30x20, 2 sets no space for bands lol
Notes: my buddy in chiropractic school was in town and adjusted my t spine and my hips best he could so I skipped cardio. Feel a good deal better actually. I should deff invest in one regularly. Also got lectured on u diet relating to my inflammation. Lol
 
Glad there was no pain. Especially after that squat shenanigan that went down a few days ago. I like the lat pulldown with focus on depression, might have to give that a try as an upper warmup drill.

A chiro adjustment can without a doubt help relieve some pain and get you lined up right. And im sure that lecture was enjoyable.
 
Swim was holdin out on us!
 
8/29/15-deload comp pulls/squat assistance
Warmup
Usual stuff
Comp pulls
70%-405x6x1 emom
Ssb squat beltless, let shoulder rest
245x3x8
Ghrs
Bwx2x10
Planks
2x60s
Cardio: 20min on the bike
Notes: pulls felt on point by the end. The squats went very well too. I've been breaking at the hips first like swim and really like it. Depth was no problem today.
 
It's different for everyone and phase dependent as far as frequency. I like squatting twice, benching twice, and pulling once. But this off-season I'm pulling twice and the only downside so far is my back is always sore. Bit as I peak I know I must break up squats and pulls, so I do.

I ran Cube up to a meet a couple times, but both times it was more as a strength phase before a peaking phase.

Peaking for me is always me going off of the beaten path and going by feel. Knowing the numbers I feel capable of and the things I need to do in the gym to inform me of my preparedness for those weights as well as accumulating and managing fatigue. It's not that hard once you've done it incorrectly a couple times and correctly just one time. After that, you know what to expect and how to react.
 
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