Sweetlou's training log

Presses looked cake. I thought about 20lbs but we know how calculators compare sometimes to what really happens. 10, maybe 15lbs.
 
12/22/15-heavy squat/cat pulls
*no injury swim
Warmup
Tspine mobilization
Shoulder swings/dislocation
Pause goblets/bss/uni int rot rdls (need to spend more time getting my glutes to fire)
Rolling planks (need to spend more time here too)

Ssb squat
85%-350x3x4 @7-8 form was not holding up, major bracing issues.
85%-350 (amrap)x7
Cat pulls for time
80%-455+40lbs chainx1
70%-395+40lbs chainx8x2 14min 30s. (Bracing issues here too)
Stir the pot (couldn't find the ab wheel)/forearm slides/wall raises/wall slides/wall climbs
10 f/5 to each side/10/10/10/4, 4 sets @8-9
Bss/uni int rot rdls/hip thrusts
10/10/10, 2 sets @4-5
Notes: took 2 and a half hrs as the gym got packed and I had to wait to pull. As said above I had some bracing issues tonight. I need to brace core then glutes then lats otherwise I extend sadly. So I can get more routine with this. I keep losing my scaps at the bottom of the ssb squat which plays a bit role in my form issues with this bar. I can't get settled with this bar. I tried every handle grip technique you guys listed. Gonna just grab the side soon enough. I also gonna try to move back to flats come Saturday as my mobility is up to par for it again. I prefer them 100%. Videos coming soon.

Even tho tonight wasn't my best night I will end this block with a it more knowledge and volume then I started. I can only go up from here.

Also I wear my belt about the same place for squats and pulls. How do you guys very their position if any?
 
If I be squat no heeled shoe I fold over a lot. And I can't keep my scap back at the bottom without putting my arms way out. I wonder what kinda issue that is?

I also need to let the ssb sit and not push the handles up or down. So I'm deff gonna hold the sides next week.
 
First set of squats
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Second set of squats
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Third set
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Last set
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5th set of pulls
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Last set of pulls
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Thanks to those that watch these and give feedback.

I see some and feel some motor pattern issues in my squat. Idk what is what tho and how to address it. I know depth was much better tonight.
Pulls looked and felt great. Idk how o wanna progress on them next. I feel I could bring my stance and grip in a touch to smooth of my stroke but feels comfortable so I'm unsure.
 
Duramaxhd said:
I think your stance looks a bit wide to me as well but with SSB I tend to be wider so the handles don't hit my legs
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That's my normal stance. Same I used to squat 600 in the meet. I feel my ankles hold me back to go closer esp with no only shoes. Could just be a motor pattern thing tho.
 
Everyone is different. I tend to be narrower and with my toes pointed out more, I noticed that my ankle inflexibility tends to diminish at heavier weights and more reps Idk maybe play around with it a bit your obviously strong find with works and sitck too it cause if u keep changing your going to find a limitation in that new pattern. Just my thoughts
 
Duramaxhd said:
Everyone is different. I tend to be narrower and with my toes pointed out more, I noticed that my ankle inflexibility tends to diminish at heavier weights and more reps Idk maybe play around with it a bit your obviously strong find with works and sitck too it cause if u keep changing your going to find a limitation in that new pattern. Just my thoughts
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Oh I agree with you completely. I will adjust to my needs as I continue to heal up. I feel the whole oly shoe thing was temporary due to my limitations. Next set is flats. Then I'm gonna try to wedge it in some. Thanks for the feed back. Really helps a lot.
 
I watched the last 2 squats and both pulls. Everything looks good to me. You could get deeper on squats but likely not at that width. As for pulls you could argue more lat and upper back tightness but that's going to increase ROM if you increase retraction and it's not excessive remotely. Everything moved like speed work should there and I would be happy with it personally.
 
I wear my belt in the same spot for deads and squat.

If your deadlift feels smooth and is feeling as good as you're saying i vote to not change a thing. Because you just made 395+chains look like 135.

For the ssb it looks like your letting the handles get loose on you. You see how your scaps are tight then you let them loosen up then you pull back on the handles in an attempt to retract them (i initially saw this on rep 2 of set 1)? Either pull back on them the whole time or push up on them and squeeze back with your scaps at the same time. What changed for me this past saturday when ssb felt alright was i was just trying to hold the handles in a static spot by pushing up on them the whole time.
 
Hyde said:
I watched the last 2 squats and both pulls. Everything looks good to me. You could get deeper on squats but likely not at that width. As for pulls you could argue more lat and upper back tightness but that's going to increase ROM if you increase retraction and it's not excessive remotely. Everything moved like speed work should there and I would be happy with it personally.
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You are right about going deeper. That width feels very narrow to me sadly. I'd really like to get back in flats. I have trouble using my glutes in lifters. Thoughts?

What you talking about regarding my back tightness? Looked loose? Thanks bud!
 
jswain34 said:
I wear my belt in the same spot for deads and squat.

If your deadlift feels smooth and is feeling as good as you're saying i vote to not change a thing. Because you just made 395+chains look like 135.

For the ssb it looks like your letting the handles get loose on you. You see how your scaps are tight then you let them loosen up then you pull back on the handles in an attempt to retract them (i initially saw this on rep 2 of set 1)? Either pull back on them the whole time or push up on them and squeeze back with your scaps at the same time. What changed for me this past saturday when ssb felt alright was i was just trying to hold the handles in a static spot by pushing up on them the whole time.
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OK I'll leave my belt alone.

I'll probably leave the pull alone too. I tried to bring it in on 455 but I didn't brace right so idk if its worth a shot or not. I'll take some vids on warm ups on sat.

You are right on ssb. I've tried all three. Pulling down actually had me hitting my own legs with my arms lol. So either static or push up it is. I'll probably try static as that is what wenning and duffin do.
 
SweetLou321 said:
OK I'll leave my belt alone.

I'll probably leave the pull alone too. I tried to bring it in on 455 but I didn't brace right so idk if its worth a shot or not. I'll take some vids on warm ups on sat.

You are right on ssb. I've tried all three. Pulling down actually had me hitting my own legs with my arms lol. So either static or push up it is. I'll probably try static as that is what wenning and duffin do.
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That is exactly why i tried the static thing. I kept jamming my elbows into my knees and was like screw this time to try something else. Good to know i stumbled upon the technique 2 big namers use.
 
jswain34 said:
That is exactly why i tried the static thing. I kept jamming my elbows into my knees and was like screw this time to try something else. Good to know i stumbled upon the technique 2 big namers use.
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Well wenning actually took out the handles and replaces with chains so he can't manipulate the bar. It just sits up there.

Duffin uses the long one like you and you also doesn't manipulate it. He doesn't even have his hands on it for his pause work lol
 
You ever try setting your back not touching the bar? Some bars you can't do that, but some you can. That's what works best for me.
 
herderdude said:
You ever try setting your back not touching the bar? Some bars you can't do that, but some you can. That's what works best for me.
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What do you mean bud? I usually grab the cambered, let my feet, brace, swoop under, and then move my hands to the handles. I set up like I still use a mono. Just a preference.
 
Also the back of my belt is in the same place for squats and pulls, but the front is slightly down on squats and way up on pulls.
 
SweetLou321 said:
Well wenning actually took out the handles and replaces with chains so he can't manipulate the bar. It just sits up there.

Duffin uses the long one like you and you also doesn't manipulate it. He doesn't even have his hands on it for his pause work lol
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Lol. Thats interesting. It'd take some getting used to doing handless pause squats with that thing.
 
SweetLou321 said:
You are right about going deeper. That width feels very narrow to me sadly. I'd really like to get back in flats. I have trouble using my glutes in lifters. Thoughts?

What you talking about regarding my back tightness? Looked loose? Thanks bud!
Click to expand...

No I thought you didn't like your back on the pull or something but I think everything looked great. Low back is flat, shoulders aren't retracted, arms hanging pretty taut, bar rises w hips and powerful extension through to the finish. Speed was great.

What's the prob w your glutes? You can't feel them contracting in Chucks? I only really feel mine if I pay attention to them or at the very top as I lock my hips out. Just because you don't feel muscles contracting doesn't mean they're not firing. This isn't an isolation after all and there are tons of fibers being recruited everywhere that you can't hope to notice simultaneously.

jswain34 said:
That is exactly why i tried the static thing. I kept jamming my elbows into my knees and was like screw this time to try something else. Good to know i stumbled upon the technique 2 big namers use.
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Wow exactly same here. I also let go at times during lower % sets.

herderdude said:
Also the back of my belt is in the same place for squats and pulls, but the front is slightly down on squats and way up on pulls.
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Similar, except the disparity is maybe an inch for me. But front is lower on squat and higher on pull for clearance.
 
Hyde said:
No I thought you didn't like your back on the pull or something but I think everything looked great. Low back is flat, shoulders aren't retracted, arms hanging pretty taut, bar rises w hips and powerful extension through to the finish. Speed was great.

What's the prob w your glutes? You can't feel them contracting in Chucks? I only really feel mine if I pay attention to them or at the very top as I lock my hips out. Just because you don't feel muscles contracting doesn't mean they're not firing. This isn't an isolation after all and there are tons of fibers being recruited everywhere that you can't hope to notice simultaneously.

Wow exactly same here. I also let go at times during lower % sets.

Similar, except the disparity is maybe an inch for me. But front is lower on squat and higher on pull for clearance.
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Oh I was speaking towards my stance and grip width and if I brought both in I'd be in more a straight line to shorten my pull stroke.

Not like I use too. I had very good glutes control and firing in the past. I can't feel them in oly shoes but I can in flats. One reason I feel my pull is taking off ahead of my squat.

Thanks for the help and feedback.
 
I wear my belt the same as you on squats, but on pulls I recently switch to just under my lats at the back and as close to my nipples as possible. I really, really like this placement better even though I didn't really dislike the placement I had before.
 
Did some bw squats this morning and I have been over complicating this squat thing. Oh well now I know.

Side note. Strong chance my cist on my pituitary grew some causing the high prolactin and hyperthyroidism. I have every symptoms of both. The caber is probably reversing the cist thus why my metabolism slowed back down. Crazy. Can't wait to have insurance to get a full work up done. Just happy to be alive at this point.
 
Your SSB issue is why a lot of the vets at my gym do no hands. You automatically want to move the bar at coming out of the hole and it helps you and hurts at the same exact time. I personally think it engages the core(transverse abdominal) like a goblet squat, but since the weight moved on the upper back you lose tightness there. I think if you use hands on it you really just have to get the arm movement timing perfect...or go no hands lol
 
rob112 said:
Your SSB issue is why a lot of the vets at my gym do no hands. You automatically want to move the bar at coming out of the hole and it helps you and hurts at the same exact time. I personally think it engages the core(transverse abdominal) like a goblet squat, but since the weight moved on the upper back you lose tightness there. I think if you use hands on it you really just have to get the arm movement timing perfect...or go no hands lol
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I'll try no hands or grabbing the sides then. Thanks for the help bud. Yeah I I'm not gonna add the timing thing to all my other squat issues lol. Not trying to be a ssb champ.
 
SweetLou321 said:
I'll try no hands or grabbing the sides then. Thanks for the help bud. Yeah I I'm not gonna add the timing thing to all my other squat issues lol. Not trying to be a ssb champ.
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I'm a fan of grabbing the sides. Handles never bothered me but there's less teeter-totter of the bar if I grab the sides.
 
Lately I've been trying to have my head more straight forward and I notice I have a hard time seperating my neck from my spine position. Meaning to keep my head in the same spot I extend my t spine instead of just at the neck. So I'm gonna switch to the slightly downward angle again like I have on pulls. Makes it easier for me to hold a position I already struggle with.

Anyone else notice the same or am I the only one?
 
SweetLou321 said:
Did some bw squats this morning and I have been over complicating this squat thing. Oh well now I know.
.
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It helps me to put a band overhead and under my lats, then slowly do rev-banded BW squats until I find my proper footing and my hips, knees, and ankles are warmed. I find it gets me way deeper on my warmups.

SweetLou321 said:
Lately I've been trying to have my head more straight forward and I notice I have a hard time seperating my neck from my spine position. Meaning to keep my head in the same spot I extend my t spine instead of just at the neck. So I'm gonna switch to the slightly downward angle again like I have on pulls. Makes it easier for me to hold a position I already struggle with.

Anyone else notice the same or am I the only one?
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I'm supposed to be playing with head placement next time I pull. I'll keep this is mind if I have similar issues.
 
RegisterJr said:
It helps me to put a band overhead and under my lats, then slowly do rev-banded BW squats until I find my proper footing and my hips, knees, and ankles are warmed. I find it gets me way deeper on my warmups.

I'm supposed to be playing with head placement next time I pull. I'll keep this is mind if I have similar issues.
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I forgot about the reverse band squats. Always a good one to teach using your hips to control descent when you squat.

Yeah let me know. I know Mark bell promotes head neutral to spine and duffin promotes straight ahead.
 
SweetLou321 said:
Am I the only one that saw the kid (160lbs) who ran methyl tren in the anabolic section? No one flammed him either.
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Man some of the shįt that i see in those threads when im just scrolling through the AM timeline is just fckn ridiculous.
 
Duramaxhd said:
I don't journey out of my subscribed section so no, but that is messed up I'm not against their use but at least try to put the work in
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Lol agreed 100%. I saw him on IG. Squats were typical gym half squats and he would quote saying he was working on depth. He deleted it after I tagged my boys to see what I was seeing. I never said a word lol.
 
jswain34 said:
Man some of the shįt that i see in those threads when im just scrolling through the AM timeline is just fckn ridiculous.
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Yeah I've just about given up on it all. I like the logs we all have here and that's about it no a days. I rememeber the old am. How have times changed.
 
SweetLou321 said:
Yeah I've just about given up on it all. I like the logs we all have here and that's about it no a days. I rememeber the old am. How have times changed.
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Yeah I don't typically post in there as 90% of it is youngins that want to ask questions but have no interest in listening to any answer they don't wanna hear. I can't help you if you won't take the advice you asked for.

Or they are beginning to use PEDs and can't put together a 1,000lb gym total even with a bro high squat. I just want to keep people to know what I know now and not make some of the same mistakes. But you can't save em all I guess. I don't lose sleep over it anymore.
 
Hyde said:
Yeah I don't typically post in there as 90% of it is youngins that want to ask questions but have no interest in listening to any answer they don't wanna hear. I can't help you if you won't take the advice you asked for.

Or they are beginning to use PEDs and can't put together a 1,000lb gym total even with a bro high squat. I just want to keep people to know what I know now and not make some of the same mistakes. But you can't save em all I guess. I don't lose sleep over it anymore.
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I personally had the view some time ago. But why on earth are some people using when they have no muscle or base? Like blows my mind. Oh well. Be an internet bad ass and I'll keep posting bigger totals in real life.
 
SweetLou321 said:
Am I the only one that saw the kid (160lbs) who ran methyl tren in the anabolic section? No one flammed him either.
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Don't bother, Lou. Ask Sean1332 lmfao

If you tell him his quarter squat insta vid is high, he blocks you.
 
SweetLou321 said:
Yeah he blocked me lol. I only tagged people in his vids too never said a word. Sean pls chime in.
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He's gonna laugh like hell when he sees this. Everyone gave up on said squirrel.
 
Duramaxhd said:
I don't journey out of my subscribed section so no, but that is messed up I'm not against their use but at least try to put the work in
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I'm the same way, it used to be where you could go most anywhere on the forum and have a legit discussion about anything.


But it seems most of those people have left since then, only a few still around and most of them are us Powerlifters lol.
 
Sean1332 said:
I said something lol I can't remember if it was tactful or sarcastic though. Or maybe s hybrid combo of the two
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Maybe he should drop the weight and start over? BOOM. Wrong answer.
 
SweetLou321 said:
Am I the only one that saw the kid (160lbs) who ran methyl tren in the anabolic section? No one flammed him either.
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There was another guy that said he was 42, 135#, and had been seriously lifting 15 years.

SweetLou321 said:
Yeah he blocked me lol. I only tagged people in his vids too never said a word. Sean pls chime in.
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What's the username?
 
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