Sweetlou's training log

I'm loving the content in here guys. Keep it coming.

I appreciate, all and any feedback. And the time you guys take to read this.

I will post up my final layout later tonight based on some more feedback.

This will be what I will stick to unless something hurts then I'll sub out for something that doesn't.
 
SweetLou321 said:
How do I modify? The icy hot/sleeve combo has done wonders for my knees in and out of the gym. I'll start it up on my elbow too.

What bber lifts would you recommend sensei?
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Pushdowns, I like French presses where I keep the bar more like a press than an extension. That is to say, closer to the midline of my body and stacked over my forearms more rather than a big stretch away from the body. Any extension could be performed in that way as well. Or a JM where you aim at the upper pec rather than the chin. Close grip board presses for high reps are easier on the elbow as well. If you're doing them for assistance, you can think about using your triceps rather than your pressing principles for big weight.

Edit: just noticed your bss question as far as loading. A lot of the time I only use my bodyweight for bss. Like about half the time.
 
herderdude said:
Pushdowns, I like French presses where I keep the bar more like a press than an extension. That is to say, closer to the midline of my body and stacked over my forearms more rather than a big stretch away from the body. Any extension could be performed in that way as well. Or a JM where you aim at the upper pec rather than the chin. Close grip board presses for high reps are easier on the elbow as well. If you're doing them for assistance, you can think about using your triceps rather than your pressing principles for big weight.

Edit: just noticed your bss question as far as loading. A lot of the time I only use my bodyweight for bss. Like about half the time.
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Will start this stuff up asap thanks. I'm gonna be cg benching so I'll have some tris there too. After this block I may add in some boards with it per your recommendation. JM is a no go ATM.

Pushdowns/French press it is. Haven't really pushed either in a long time.

Yeah I usually just do bw myself to warm up. But I'm wondering if I push them a touch would it help balance out my hips some to help take away the pain for good. Its almost better now.
 
Also in the knuckles article swim posted.

Please try the hip drop internal rotation rdl. That made my bad side feel MUCH better just bw.
 
Squats looked good, man. Keep trucking. And you're welcome! We got a good little strength community here on AM. I'm always confident that if I have a question it'll be answered.
 
SweetLou321 said:
Also in the knuckles article swim posted.

Please try the hip drop internal rotation rdl. That made my bad side feel MUCH better just bw.
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I'm having a tough time visualizing. Is it basically just a hip airplane?
 
I'm gonna post my temp layout. All advice or suggestions welcome.

Day 1-heavy bench
Cg pause bench
1-70-75%x4x6
2-75-80%x4x5
3-80-85%x4x4 (amrap last set, optional)
4-75-80%x4x3 (deload)
Incline db press paused
4-5x6-8 @8
Db rows
5x8-10 @8
French press/hammer curls/uni band face pulls
3-4x8-15 @8

Day 2-heavy squat/cat deadlift
Ssb squat
1-70-75%x2x6
2-75-80%x2x5
3-80-85%x2x4 (amrap last set, optional)
4-75-80%x2x3 (deload)
Ssb bss
2-3x6-8 @8
Cat deadlift for time (15min goal)
1-70%x10x1
2-same
3-same
4-70%x5x1 (deload)
Abs wheel paused/one arm pulldowns
4-5x8-12 @8

Day 3-cat bench
Cat bench for time (15min goal)
1-70%x6x3
2-same
3-same
4-50-55%x3x3 (deload)
Press
1-70-75%x4x6
2-75-80%x4x5
3-80-85%x4x4 (amrap last set, optional)
4-50-55%x4x3
T-bar rows
5x8-10 @8
Dips/bb curls/uni band face pulls/band pushdowns 3-4x8-15 @8

Day 4-cat squat/heavy deadlift
Cat high bar cambered bar squat for time (15min goal)
1-70%x6x3
2-same
3-same
4-50-55%x3x3 (deload)
1in deficit pulls
1-70-75%x5x2
2-75-80%x4x2
3-80-85%x3x2 (work up to 2rm @9, optional)
4-50-55%x3x2 (deload)
Unilateral internal rotation rdls
2-3x6-8 @8
Weighted one arm carries/band high rows
4-5x8-12 @8
 
liftandswim said:
Squats looked good, man. Keep trucking. And you're welcome! We got a good little strength community here on AM. I'm always confident that if I have a question it'll be answered.
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Thanks man. I'll be staying away from the straight bar for some time. Nice to know its progressing nicely.

Yeah I feel the same. I reach out to you guys over Obb members most of the time. Except hjh, we talk often still.

Dude just hit 475x2 raw raw squat and 585x2 raw pull not peaked at 198 in training.
 
12/6/15-heavy bench
*no injury swim
Warmup
Hip rehab
One arm and two arm swings
Shoulder dislocations
Banded high rows

Cg pause bench
75%-225x2x6 @5-6
77.5%-235x6 @5-6
80%-245x6 @7-8ish? Got a vid
Incline db press paused
90x6 @8
90x6 @9
85x6 @9
80x6 @9
75x6 @8
Db rows
90x5x10 @8
Standing bb French press/bb curls/unilateral mini band facepulls all around 7-8
60x12/60x10/15
70x12/60x10/15
80x12/60x8/15
90x12/60x8/15
Rehab: one arm hangs 3 rounds.
Notes: great start to the cycle. Took about 2hrs. Was tired and not mentally 100% here tho. Cg went great with sleeves/icy hot combo thanks herder. Had an all time incline db press PR in the tank today but stuck to the plan. Goal is to keep assistance work around rpe 8. Hench the lowering of reps/weight on some moves to maintain effort level. Took swims advice on percent guidelines and bumping a little based on what there on that day. French press didn't hurt, stretched out my bad elbow first rep then was good every rep after.
 
liftandswim said:
CG RPE is funky for me. I'm not the greatest at gauging it either.
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I've been trying to use the scale that's in the 10/20/life book. By that scale I could have done around 10 reps at this weight without a doubt. So I guess rpe is actually around 6?

I just want to stay submax max for now. So I'm not to worried if rpe is a touch down on some days. Sound like a good plan?
 
SweetLou321 said:
I've been trying to use the scale that's in the 10/20/life book. By that scale I could have done around 10 reps at this weight without a doubt. So I guess rpe is actually around 6?

I just want to stay submax max for now. So I'm not to worried if rpe is a touch down on some days. Sound like a good plan?
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Yes, a 6. And sounds good to me! You don't need high RPEs to see results.
 
liftandswim said:
Yes, a 6. And sounds good to me! You don't need high RPEs to see results.
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Thanks bud. I appreciate it. Trying some new things this block. Excited to see where really tracking effort and volume will get me. I hoping for some PRS, recovery, and more longevity.

Thanks for all the help as always.
 
SweetLou321 said:
Thanks bud. I appreciate it. Trying some new things this block. Excited to see where really tracking effort and volume will get me. I hoping for some PRS, recovery, and more longevity.

Thanks for all the help as always.
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Welcome! I think we've all learned a lot in our time on here.

Thanks for the book by the way. Have yet to get around to reading it, but I can't wait.
 
liftandswim said:
Welcome! I think we've all learned a lot in our time on here.

Thanks for the book by the way. Have yet to get around to reading it, but I can't wait.
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Yes I think we have

Yeah no problem man. Its a pretty good read so far. It'll take me a good while to get through it with work and moving at the end of the month.
 
Yeah I haven't checked the link out yet but I'm excited to read it soon.

Close grip is tough to gauge because the leverage isn't there to drive through easily if you run out of gas. Like incline press. You can be repping away and then blam, out of gas
 
Hyde said:
Yeah I haven't checked the link out yet but I'm excited to read it soon.

Close grip is tough to gauge because the leverage isn't there to drive through easily if you run out of gas. Like incline press. You can be repping away and then blam, out of gas
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I hear ya. They all moved pretty effortlessly. So we will see as the block progresses.
 
OK so the triceps tendon, for whatever reason is doing most of the work on my left side. I feel most tricep lifts there over the actual tricep. So I'm gonna play around and find some moves that kind of by pass the tendon and load the muscle. Somewhere a long the way I lost the right motor patterns, esp on that side.

I do know band pushdowns do a good job of by passing it.
 
I forgot how good a lacrosse ball is for these nagging pains I have. Besides the recent tricep annoyance everything is getting better daily as I stay on top of it.
 
It sure AF didn't hurt Goggins either.... I thought it was a pretty good article honestly. Cracked me up when that chode was pulling 405 for a single and started hassling older Vince about his setxrep scheme so he walks over and pulled it for 10 and showed the punk what's up.
 
12/8/15-heavy squat/cat deadlift
*no injury swim
Warmup
Hip rehab
Bss/internal rdl/hip thrusts
Two arm swings/shoulder dislocations
Rolling planks

Ssb squat
75%-310x2x6 @7
Ssb bss
110x2x6 @8
Cat deadlift for time
80%-450x1
70%-395x8x2 in 11min 30s
Abs wheel paused/one arm pulldowns
10/60x10, 2 sets @8
8/60x8, 3 sets @8
Notes: took about 2 hrs not pushing the pace. Got some vids to post. Sinking through my hips was a great cue. So hard to wedge under the bar on ssb so that's still a problem. Depth was OK. I went deeper some reps, but I'm happy to say NO PAIN doing so, so confidence to go deeper in now there. Pulls were much cleaner and smooth, need to bring overall stance and grip in tho.

Edit: besides stance on pulls this was easy, I was not that tired after either. So, should I move on for pulls? I've achieved all my cat goals besides the stance technique. Or one more week with improved stance before moving on?
 
290 warm up
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Second set at 310
Invalid Link Removed
6th set of pulls
Invalid Link Removed
7th set of pulls
Invalid Link Removed

I gave my own feedback on the posts.

Any and all feedback welcome as always.
 
Sean1332 said:
Glad that cue worked, they look even better than last week.
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Yeah it sets my knees a touch more forward and helps keep my brace. J can pretty much keep going lower and lower with it. They feel better every week.

I'm sure a big part is my daily rehab and staying on top of my injuries 100%.
 
I say before you move on take one more session to lock your stance in. More practice will leas to less breakdowns when you challenge yourself.
 
So as I was wrapping this training session up on my excel spread sheet for tracking. I only log here for feedback. I have started keeping a separate condensed log in excel where I can see easily week to week and block to block changes. So I can better program and track volume each block.

Doing the bss felt great on my left (good) leg and did bother my right (bad) leg/hip/illiac crest. With my acknowledging this I'm gonna ask this question to see if my long term train of thought makes sense.

Sub out bss for my direct squatting as that is pain free now. Then add In a few db sets for the left side to simply bring it up over the short term to even out my hips?

Thanks.
 
I'm of the school of thought that bilateral movements performed with sound technique will work for the vast majority. I've seen arguments for and against
 
liftandswim said:
I'm of the school of thought that bilateral movements performed with sound technique will work for the vast majority. I've seen arguments for and against
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I prefer this approach honestly. But my left side is about a half inch smaller then my right. I've doing great lately so I'm pretty unsure if I wanna even bother with bss right now. Was aiming to balance myself out tho.

I'm gonna keep the rdls with internal rotation as its doing wonders for opening up my right (bad) hip for rehab.
 
SweetLou321 said:
Yeah I do. He never squats and never trains legs other then deadlifts. It showed in his meet.
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Just wondering. I was curious why OBB (whom tries to market their training program/products via their YouTube channel) would showcase a 314lbs squat. Not even hating.
 
liftandswim said:
Just wondering. I was curious why OBB (whom tries to market their training program/products via their YouTube channel) would showcase a 314lbs squat. Not even hating.
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Bc Brian supports all lifters that compete out of his gym 100%. But only shows the videos of his training partners (that is real team Obb to him). That kid does all the video, production work for Obb too, also one of Brian closet friends at the gym.
 
SweetLou321 said:
Kid squatted like 8-10 times before the meet. No real squatting before hand
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That's so embarrassing that he would build up probably over a 400lb pull and never even have squatted. But I spent my first year or so just doing so bench and curls so I can relate.
 
Hyde said:
That's so embarrassing that he would build up probably over a 400lb pull and never even have squatted. But I spent my first year or so just doing so bench and curls so I can relate.
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He deadlifted 500. He just never squats often. He doesn't like it, does this for fun, and is very busy. Did the meet on whim.
 
SweetLou321 said:
He deadlifted 500. He just never squats often. He doesn't like it, does this for fun, and is very busy. Did the meet on whim.
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No I meant 400+ before he started training for the meet, assuming the meet brought a deadlift pr. Yeah, whatever he likes I guess. I'd just have done push/pull if I hated to squat. I don't really get it.
 
SweetLou321 said:
He deadlifted 500. He just never squats often. He doesn't like it, does this for fun, and is very busy. Did the meet on whim.
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His prerogative. Who are we to judge what he does for fun.
 
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