Sweetlou's training log

9/25/15-lower strength
Warmup
Same as lower hyper
Squat
365x5x6
Deadlift with opposite of comp grip
420x12x1 every 30s
Notes: dialing back assistance work as I get use to the volume and loads. They are slowly increasing so I need to account for that. I was once again close to puking and damn tired during this session. All things considered it moved very well.

Edit: plus I am getting some extra volume in the warm ups. Even if its light.
 
9/26/15-upper power
Warmup
Hammer swings 2x10
Dislocations 2x10
Db rows/db oh p/band pushdowns 2x15
Bench paused to one board in slingshot
315x3x3
JM press
170x3x4
170x10
Walking bottom up KB press/side raises
25x10/15x10 2 sets
Unilateral pulldowns standing
60x3x10
Db curls
30x2x10
Micro band pull apart complex/seated ext rotation
10/5x10, 2 sets
Sub scap stretch
15x30s
Notes: tired and sore. Weights all moved very well. 315 felt heavier than it use too but moved super easy. Really dialing my set up back in. Lowered overall volume to help recovery. Could deff the imbalances in my shoulders/scaps with the unilateral pulldowns.
 
Hyde said:
Holy crap. It was very legit too. Doesn't really compare to Malanichev walking his 1034 or w/e out, that's a big difference, but it sure stepped on Eric's cornflakes.
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Which I love after Eric reacted so poorly to Zahir stirring the pot.
 
herderdude said:
Which I love after Eric reacted so poorly to Zahir stirring the pot.
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I suppose it's prob easier for a schmo like me with no ego or championship aspirations to say this, but I feel there's no reason for guys at the top to get uncivil like that. If you can't be brothers, keep the negativity to yourself, right?
 
Hyde said:
I suppose it's prob easier for a schmo like me with no ego or championship aspirations to say this, but I feel there's no reason for guys at the top to get uncivil like that. If you can't be brothers, keep the negativity to yourself, right?
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Zahir acts a fool after his lifts. He has to take himself somewhere crazy for his success. I don't think he's allowed to compete in Finland anymore. But why didn't Eric just do like Dan Green and blow off his antics? Those two got along famously in Australia, Zahir just spouts off in training and sometimes meets.
 
Anyone got any tips or articles to get your scapula moving correctly? I'm having a lot of issues with my left one actually. Which is usually my overhand when I pull until recently.
 
SweetLou321 said:
Anyone got any tips or articles to get your scapula moving correctly? I'm having a lot of issues with my left one actually. Which is usually my overhand when I pull until recently.
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Forearm wall slides. Tony Gentilcore article on scapular depression and such. I'll search later for ya
 
9/27/15-lower power
Warmup
Same as other days
*need dial this in more
Squat
395x5x4
395x7, technical failure. Couldn't properly brace anymore. Took video. Depth on the first rep was bad. It was about parallel on the rest. I need to take more videos to really dial form in. I saw somethings that once I fixed I felt a lot better in the hole.
Deadlift with opposite of comp grip
450x10x1 every 60s, also took some vids and saw another issue that I'll work on.
Leg ext with pause at top
30x2x15
Stir the pot
Straight forwardx10
5 each way, 1 set
Notes: fatigue accumulation is real. To add to notes above. I need more mass around my knees to maintain better torque in the hole. I've sitting to far back on squats and pulls and once addressed things looked and felt way better. Still playing with head position on pulls. Productive day.
 
9/28/15-upper hyper
Warmup
Tried the super d band routine
Underhand pulldowns 2x10
Band pushdowns 2x15
Med grip bench paused in slingshot
275x3x8
JM press
155x4x8
Walking bottom up KB press/side raises
25x10/15x10 2 sets
Chest supported cambered bar rows
165x3x10
Underhand, just to help move my left scapula
95x2x10
Bb shrugs/hammer curls
225x10/30x10 2 sets
Micro band pullapart complex/seated ext rot
10/5x10, 2 sets
Sub scap stretch
15x30s
Band pushdowns
50 reps
Notes: bench is feel if strong. No pec pain. The 275 was pretty easy. Played with my set up some and I think I'm close to something I can maintain long term as I was able to do it through jm presses too. Super d routine felt good. It really lit up the back side of my right shoulder (area I hurt when the bar fell off my back squatting). So I'll need to keep up with that.
 
Can anyone explain to me how to set up for close or medium grip benching? I always feel I'm trying to press around myself and I cant hold a tight back bc of it if that makes sense? Are you guys on your traps and not settled into your late?
 
You gotta let your elbows flare on the descent. Drop it straight down onto your sternum, punch it straight back up. Straight line pressing a la Westside. If you tuck and touch on your abs, it's way too much distance to transition.
 
herderdude said:
You gotta let your elbows flare on the descent. Drop it straight down onto your sternum, punch it straight back up. Straight line pressing a la Westside. If you tuck and touch on your abs, it's way too much distance to transition.
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I guess what I was asking more was how do I set my scapula and upper back too?
 
You know to shove yourself into the bench through the shoulders, but it bears reminding. I have a harder time settling my shoulders with a very close grip, maybe your scaps don't like to travel that far yet. Keep working some stuff, but I wouldn't ditch them. I'd make it work. Those close grips where you're in crazy tight build a bench well.
 
Hormone update
Currently on
150mg test
.25mg adex on shot days
25mg dhea ed

Still not 100% but I'm getting close. Very dry no bloat, ance almost all gone for the first time in a long time, gyno is the best its ever been with no puffiness or pain at all, no morning wood but can perform when needed with gf, libido is not high either.

Idk what normal feels like anymore so the libido stuff could be altered by the super physiological effects of things like dbol, mast, and trest.
 
I mean, it's not really normal to get a boner just looking at a gal except when you're a teen and t levels in puberty are through the roof. The AVERAGE male gains 40lbs of lbm over the course of puberty. It's not really a sustainable level lol. If you were on 750mg/wk I'd expect a bunch of random wood.
 
Hyde said:
I mean, it's not really normal to get a boner just looking at a gal except when you're a teen and t levels in puberty are through the roof. The AVERAGE male gains 40lbs of lbm over the course of puberty. It's not really a sustainable level lol. If you were on 750mg/wk I'd expect a bunch of random wood.
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Thanks for the reply. I honestly figured I was expecting to much based on the way other compounds make one feel. So based on that I'd say I'm almost 100%.
 
9/30/15-lower hyper
Warmup
Banded lat wing
Upper body PVC pipe rolling for pec/lat
Upper body stretches for lat/pec
Quad and hip PVC pipe rolling
Tactical frog
Hip airplane
Right leg hip mobilization
Quad/calf stretches.
Dynamic hamstring stretch
Banded pause goblets
Bss
Seated banded hip abduction

Squat
355x4x8
Light band tke
50 reps each leg
Stir the pot
10 reps each way for 2 sets
Notes: form was much better. Took video and was coached each set. Was dwff cardio and I was ready to puke at the end. Learning more about how to squat every day. Oh right shoulder needs more work to really lock my upper back in the way I want. Still have tight lats and what not tho.
 
10/01/15-upper strength
Warmup
I'll address this later.

Med grip Bench with slingshot paused
315x3x5
JM press
165x3x6
Walking bottom up KB press/side raises 25x10/15x10 2 sets
Wide grip t bar rows
90x4x10
Shurgs/bb curls
225x10/65x10 2 sets
Unilateral mini band pushdowns/mini band facepulls
50 reps each
Micro band ext rot/seated ext rot
10/5x10 2 sets

Db press/light band scap traction
A lot of of light weight as I helped a buddy.

Notes: where to start. I'll break it down

Bench. Form is locked in and will be refined over time. I have a video of one of my sets I may post up.

Really need to focus on mobilizing and activating my left scap pre training on all days. Have a video showing imbalance of this too.

I was really rotated on db presses and I need to focus on locking my ribcage in. Will be switching out jm press for these soon. Start light and build up over time. As the benching is starting to be taxing all on its own.
Will be taking a break from pull ups for the time being to address my scap issue and internal rotation too.
 
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Second set of 315. Would love any form advice and critique. I did not carm myself on the bench and yet I still have a very high arch in my t spine. Feet were flat also for better leg drive.
 
Stay tighter in the lats on the handoff. The third rep was the best looking one to me and it was when you reset.
 
Rodja said:
Stay tighter in the lats on the handoff. The third rep was the best looking one to me and it was when you reset.
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Agree with both of these points. Wasn't tight enough at hand off and then my back got loose on reps 1 and 2. Will dial this in thanks!.
 
10/2/15-lower strength
Warmup
Hips
Quads
Left scap

Squat
315x2x1. This felt awful. My knees and hips were killing me and I was just so fatigued. There was no way I was gonna squat 380x5x6

Deadlift with opposite from comp grip
455x1 felt like 600 and almost passed out

Pause pulls
315x5X3

Left scap work
Hangs

Notes: I'm done. I couldn't do this session. My body and mind are to gone for this ATM. I added it up and my squat volume is 6 times higher then it was and my pull volume is 4 times higher than it was. Gonna deload this next week to recover.

I'm gonna go back to the drawing board for something more sensible and I'm going to add volume slowly over time. Gonna use lift and swims lead with what I've learned from principles of strength training. I'm glad I gave this a shot. But one thing me and my friend who wrote it over looked was the substantial increase in training volume from week one and on.
 
Yeah, 380x5x6 is rough on a good day lol. I'm definitely taking it slow. I'm not used to hitting many straight sets, so I'm being conservative. Working up to a one heavy top set or AMRAP set is completely different from even hitting a few straights sets at a moderate percentage. At least for me
 
liftandswim said:
Yeah, 380x5x6 is rough on a good day lol. I'm definitely taking it slow. I'm not used to hitting many straight sets, so I'm being conservative. Working up to a one heavy top set or AMRAP set is completely different from even hitting a few straights sets at a moderate percentage. At least for me
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I noticed this myself very fast. So I'll need to adjust and attack it in a slow and progressive manner. Which I'm perfectly ok with right now.

To add to today I found out a child hood friend went missing in napal in jan this year and is most likely dead. It shook me up pretty good to realize someone I knew so well is most likely gone forever.
 
Just laid out the next 8 weeks of training.

2 4 week strength blocks with 3 weeks of training and 1 deload. Loads in 70-85% range. Days will cycle between light (6 reps 70-75%), medium (5 reps 75-80%), heavy (4 reps 80-85%).

Main lifts will be
Med Grip Slingshot Bench Pause
Med Grip One Board Bench Pause
Comp Squat
Pause Squat
Comp Deadlift
Pause Deadlift

Lower days are laid out as
Comp Squat/Pause Pull
Comp Pull/Pause Squat
With a combo of light/heavy, heavy/medium, medium/light so im not going heavy on both squat/pull in the same session.

Upper days just have the main bench lift rotated and rehab/balance work right after with hypertrophy/volume since I recover well.

If you want the full layout I will. Thoughts?

4 days a week upper/lower split. Tracking volume each session too. About 1/3 of volume now starting out and will end at 1/2 of volume im at now. So over time I can increase to 3/4 and so on.

Side note. Would you add a second main upper body lift to upper body days or do more total work on the main lift? Since as is my lower volume is greater than my upper volume do 2 4 lower body lifts and only 2 main upper body ones?
 
Also throw all your external and internal rotation stretches at me as well as any pec minor stretches.

Edit. The pec I keep hurting has limited external and internal rotation. When I stretch it to open the ROM my pec minor tightens up. So in guessing I need to loosen my pec major and minor then restore end range for external and internal rotation. Should be much better off when I do.
 
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