Sweetlou's training log

Saw another chiro

No adjustments. He addressed my shoulder this time since I have so many issues.

It was an issue that's been building for some time, the dropping that bar was the last straw. He did some art. My suprasinatus was very tight and tender. He opened up my rear delt, trap, and lat. Helped a lot. This is motivation to get back on my mobility 100%.

I got some work to do to get back to 100%. Unsure if I should squat with the ssb in the mean time since the root cause will be effect low or high bar now.
 
Only issue with the SSB would be a different groove, since you're in the works of fine tuning your squat. But then again, I'd much rather have a fixed shoulder. I vote SSB. It'll make ya stronger at least.
 
Sean1332 said:
Only issue with the SSB would be a different groove, since you're in the works of fine tuning your squat. But then again, I'd much rather have a fixed shoulder. I vote SSB. It'll make ya stronger at least.
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Yes. I agree. But my issue is more complex then I thought and really tightening up the upper back is the root cause. Until I open that up idk if I should squat with a bar on my back. So ssb it is.
 
My lone caution is after staying under the SSB for almost 8 wks I couldn't actually get under a straight bar. Took 3wks to be able to get in decent position. But since you'll be working mobility the entire time on your shoulder it probably won't be an issue.
 
Hyde said:
My lone caution is after staying under the SSB for almost 8 wks I couldn't actually get under a straight bar. Took 3wks to be able to get in decent position. But since you'll be working mobility the entire time on your shoulder it probably won't be an issue.
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I can't get in a good position now anyways so I'm not losing much lol. I will probably keep some back down high bar work in after the numbness goes away. Until then I'm spinning my wheels. So for now, restore strength and health to that side. Then add in light work. Then I'll build it back up as I continue to heal.
 
Side note. Still pretty internally rotated, pulldowns/ups probably arnt a good idea based on where my tightness is. I guess more rowing/elbows high/upper back work on lower days for now. I might have a yoke after all this lol. My lats are over developed anyways compared to my upper back. All low rows and chins for years. Light upper back work.

Gonna try to pull hook grip again too...fuark. That will take time. I'll do the Sean method for that.
 
SweetLou321 said:
Side note. Still pretty internally rotated, pulldowns/ups probably arnt a good idea based on where my tightness is. I guess more rowing/elbows high/upper back work on lower days for now. I might have a yoke after all this lol. My lats are over developed anyways compared to my upper back. All low rows and chins for years. Light upper back work.

Gonna try to pull hook grip again too...fuark. That will take time. I'll do the Sean method for that.
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For upper back work, I am obsessed with facepulls and scarecrows on a TRX or Blast Straps. Keep reminding yourself of the double chin cue, minimize extension at the chest, and don't make it a scap retraction dominant movement.

SweetLou321 said:
I would do fronts over ssb now. But I'm unsure if the back tightness required would inhibit my ability to open that area up?
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Could say the same about the SSB or any squat variation. Not having pressure on the area from a bar could help somewhat.
 
Rodja said:
For upper back work, I am obsessed with facepulls and scarecrows on a TRX or Blast Straps. Keep reminding yourself of the double chin cue, minimize extension at the chest, and don't make it a scap retraction dominant movement.

Could say the same about the SSB or any squat variation. Not having pressure on the area from a bar could help somewhat.
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I've been doing a lot of facepulls. I will remember the double chin cue. But I am not following your last comment. What do you mean a scapular retraction dominant movement?

I agree. I guess I'll just have to pick one and go for it. I don't think either would hurt at the current moment. The fronts are harder for me to maintain my brace tho. I tend to extend when I push my elbows up.
 
SweetLou321 said:
I've been doing a lot of facepulls. I will remember the double chin cue. But I am not following your last comment. What do you mean a scapular retraction dominant movement?

I agree. I guess I'll just have to pick one and go for it. I don't think either would hurt at the current moment. The fronts are harder for me to maintain my brace tho. I tend to extend when I push my elbows up.
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There will be some scap retraction with a facepull, but it should not initiate the movement. Doing so will likely put you into the aforementioned overextension at the thoracic.
 
Rodja said:
There will be some scap retraction with a facepull, but it should not initiate the movement. Doing so will likely put you into the aforementioned overextension at the thoracic.
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So what should I be leading with? And when should I feel the retraction? Same on pullaparts? What about rows and chins?
 
SweetLou321 said:
So what should I be leading with? And when should I feel the retraction? Same on pullaparts? What about rows and chins?
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Lead with the elbows. Like a rear fly, the ROM isn't as large as most think it is. Same applies to pullaparts in this case as well. Rows and chins are ok with scap retraction.
 
Rodja said:
Lead with the elbows. Like a rear fly, the ROM isn't as large as most think it is. Same applies to pullaparts in this case as well. Rows and chins are ok with scap retraction.
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You have any vids showing what you mean? I'm having trouble picturing what you are saying right now. Thanks for the help!
 
Stopped ai for about a week now. Weight jumped 4lbs (water). Libido came back strong, energy increased, sleep is worse unfortunately, and the pumps are stupid. Walking to fast my legs get pumped. Nips are a touch puffier (prob water) but no pain. So I was deff over doing the ai for that level of test. I may try again and cut it in half. This is after 6 days so half e3d might be a good place to try. I'd leave it out if it wasn't for all the water and sleeplessness. I've always felt best on no ai in the past however. Never used one except letro to kill gyno before these last two years or so.
 
Rodja said:
This seems like the perfect chance to make one. I'll get it today between clients, upload to IG, and tag you in it.
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Could ya tag me too? I've been following the convo. Same username. If not ill just go find it whenever it's up. I think i follow you.
 
Lou pm me your email. I just found something you may be interested in for your hips.
 
Started adex back up at .125mg twice a week. Half of what I was doing before. I know I respond better to higher estrogen levels. But on the down side I'm pretty bloated (4-5lbs) and my sleep quality is less (trouble falling asleep and tossing and turning). So I'm trying to find my happy medium between positive and negative. For now numbers mean nothing to me.

Bp and hr feel great. Only half dose of bp meds so far. May go to full dose after I get it checked this weekend.

Shoulder feels a good deal better. Still more work to be done.

Found a powerlifting gym down south. I'm allowed to train on my own. I can't represent them as a part of their team unless I do one meet prep under the owner. (Which will probably never happen bc I don't really think he understands programming, not that I'm the best but he uses a lot of conjugate so idk).

Looking for a place to live now.

Thanks for following guys.
 
Priorities: get job, find gym, find housing....in that order lol

There's no learning curve on Tork. Just always remember you can breathe in closer or more, but once you get too much you can't undo it. You'll know when you get enough cuz

That suit is dope - it doesn't even stink, at all! Thanks again man
 
^Agreed about the torque. The first time i hit it was maybe a week or two before my first meet just to see how it went and god dam did i just stick my nose right up to the bottle or what. Now i kinda start far away and decrease the distance til ive had enough lol.
 
jswain34 said:
^Agreed about the torque. The first time i hit it was maybe a week or two before my first meet just to see how it went and god dam did i just stick my nose right up to the bottle or what. Now i kinda start far away and decrease the distance til ive had enough lol.
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I kinda like to slowly huff it while I focus my thoughts, at least for bench and squat. Deadlift I usually just rip it, but that lowers my focus some
 
Hyde said:
Priorities: get job, find gym, find housing....in that order lol

There's no learning curve on Tork. Just always remember you can breathe in closer or more, but once you get too much you can't undo it. You'll know when you get enough cuz

That suit is dope - it doesn't even stink, at all! Thanks again man
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The gym is was more out being at the right place at the right time honestly. I've been looking for a place to live since I got the job lol.

I've used it twice. This will be my first go having my own and being able to really have it lol.

It was worn a total of 6-7 times. No way it would stink. I bought it new, had it altered, then used it one prep. Lol
 
jswain34 said:
^Agreed about the torque. The first time i hit it was maybe a week or two before my first meet just to see how it went and god dam did i just stick my nose right up to the bottle or what. Now i kinda start far away and decrease the distance til ive had enough lol.
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I did this with ammonia caps. Couldn't see to even deadlift lol.
 
SweetLou321 said:
I did this with ammonia caps. Couldn't see to even deadlift lol.
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Haha, exactly. I had to wait a little bit before i went up to the bar so i could see my foot placement clearly.
 
11/19/15-upper
Warmup
Roll and stretch everything
Various pull apart and one arm swings
Car buffalo bar bench
60ish%-195x5x5 in 20min. Was working in with someone.
Paused flat db press
70x6
80x2x6
Walking bottom up KB press/side raises
25x8/15x15, 3 sets
Elbows out barbell rows
135x6x10, wow I got really bad these over the years.
Light band pushdowns/bb curls/rope facepulls
100 reps/55x3x12/45x12 60x2x10
One arm hangs 3 rounds
Notes: that car work felt like an empty bar. Tried a new set up and it helped me even out my shoulders and get my right one locked in. Did similar set up on db press and was able to get near some old PRS. I need to build up my rowing strength. Upper back is my priority for now.
 
herderdude said:
What suit ya got, Hyde?
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Lou hooked me up with a 56 Metal Ace Squatter, and it is MINT.

Tried to pull conventional in it and absolutely could not get to the bar w the straps so loose I could slide them off myself while Velcro'd. The comp is in 4 wks and there's just not the time to learn it, and sumo isn't allowed, so I had to pull raw tonight after an hour of trying. Straps down it was slower and heavier than raw. It does fit awesome though and I'm excited to play with it for squat and some sumo work after the strongman deal.

I bet it would be perfect for the 18in deadlift event but I'm sticking with floor this close to it. It was really tough not to go squat and finish my deadlift work lol
 
Is it weird that I still feel like I'm in it?? Like when you go swimming for a while and then when you rest it feels like you're floating...
 
Hyde said:
Lou hooked me up with a 56 Metal Ace Squatter, and it is MINT.

Tried to pull conventional in it and absolutely could not get to the bar w the straps so loose I could slide them off myself while Velcro'd. The comp is in 4 wks and there's just not the time to learn it, and sumo isn't allowed, so I had to pull raw tonight after an hour of trying. Straps down it was slower and heavier than raw. It does fit awesome though and I'm excited to play with it for squat and some sumo work after the strongman deal.

I bet it would be perfect for the 18in deadlift event but I'm sticking with floor this close to it. It was really tough not to go squat and finish my deadlift work lol
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Try setting up with the bar further in front of you so you can reach the bar, then roll it into your shins as you pull your ass down and your chest up. Another trick is to roll onto the outsides of your feet to get to the bar. If you can get your hips in place, you will pull big. If you can't, then you'll have to go raw.
 
Hyde said:
Lou hooked me up with a 56 Metal Ace Squatter, and it is MINT.

Tried to pull conventional in it and absolutely could not get to the bar w the straps so loose I could slide them off myself while Velcro'd. The comp is in 4 wks and there's just not the time to learn it, and sumo isn't allowed, so I had to pull raw tonight after an hour of trying. Straps down it was slower and heavier than raw. It does fit awesome though and I'm excited to play with it for squat and some sumo work after the strongman deal.

I bet it would be perfect for the 18in deadlift event but I'm sticking with floor this close to it. It was really tough not to go squat and finish my deadlift work lol
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What herder said below.

Once you get the bar you gotta while your hips down and towards the bar and just let her ride. Pulling in gear is an art and explosive as all hell.

I'm glad to hear it fits perfect. I knew it would based on your measurements and the cut of the suit.
 
Hyde said:
Is it weird that I still feel like I'm in it?? Like when you go swimming for a while and then when you rest it feels like you're floating...
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I have no idea what you're talking about. I always just felt tires and had bruises everywhere from the **** biting me.
 
Believe me, I tried. Had 2 older very experienced suit pullers working with me - absolutely could not get to the bar w straps tight enough to do anything. When I had it further out, I wouldn't get my hips into place. When I knelt on the bar w both shins and set hands, couldn't get hips/legs under it. When I grabbed sumo couldn't work my feet into position. Never got a single pull w the straps actually set for real.

I imagine with a lot of practice I could learn a setup for conventional.
 
Hyde said:
Believe me, I tried. Had 2 older very experienced suit pullers working with me - absolutely could not get to the bar w straps tight enough to do anything. When I had it further out, I wouldn't get my hips into place. When I knelt on the bar w both shins and set hands, couldn't get hips/legs under it. When I grabbed sumo couldn't work my feet into position. Never got a single pull w the straps actually set for real.

I imagine with a lot of practice I could learn a setup for conventional.
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Odd. I took to each style almost immediately. Practice would deff help.
 
SweetLou321 said:
So the chiro said my psoas is weak. What can I do to strengthen that? Other then just squat and pull correctly?
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Straight leg situps. Windmills. Butt walks. Straight from Donnie.
 
Hyde said:
Believe me, I tried. Had 2 older very experienced suit pullers working with me - absolutely could not get to the bar w straps tight enough to do anything. When I had it further out, I wouldn't get my hips into place. When I knelt on the bar w both shins and set hands, couldn't get hips/legs under it. When I grabbed sumo couldn't work my feet into position. Never got a single pull w the straps actually set for real.

I imagine with a lot of practice I could learn a setup for conventional.
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Try again and get vid. There's a way. I've seen a guy at a strongman comp take 20min to get into an ace and then knock out 23 reps with 530. I'd imagine he felt like he got hit by a truck.
 
I'm sure there's a way, no doubt. I just don't have time to make it useful. Next week is big pulling 3wks out. I jumped into this last minute.

I was actually slower and weaker in the bottoms w singles at 455 vs when I took the suit off after, despite fatigue. And no way I can use straps if I use the suit, so at least I can do that raw I figure.
 
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