Sweetlou's training log

SweetLou321 said:
I saw that. Just crazy.

I have no idea now, this was like 6 months ago lol. Probably the same as his one on here. Thats what it was then
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Oh, I know who you're talking about now. Yeah, the username is the same he doesn't post workout videos anymore.
 
Lol
 
12/24/15-merry Christmas fgts-cat bench
*no injury swim
Warmup
Same stuff as sunday

Cat bench
80%-265x1
70%-225x6x3 in 15min
Incline paused bench
185x4x6 @7/8/8/9
Seated wide grip cable rows
150x5x8 @6-7
Hammer curls/rhombiod pullaparts/44 deg raises/ext rot/oh pullaparts
30x12/15/10x10/10x10/20 3 sets @6-8
Notes: bench set up is being refined. I'm getting close. So no real progression planned yet on it until form is consistent. Leg drive was to static and I couldn't drive my heels down. I think I found a good feet first set up for my back since I without a doubt get better leg drive feet first. My erectors were to shot for bb rows. I knew it would happen eventually. No biggie. Had more on incline. I was overall shot from my first two days of the week. Not mad. I saw it coming.

Skipped Tris to let the elbow rest. Combined my finishing stuff to save time. 10lbs on those lifts was hard Sean lol. My good shoulder is worse then my bad. Maybe they are both bad for their own reasons. Oh pullaparts hit my bad shoulder great. Hope or helps
 
So one more day to conclude this years main training. I still think my best form was done at the meet I did in may. My squats looked smooth. As did my bench. Pull was ok.

I plan to clean these lifts up and finally make a come back. I'm more motivated then ever and quite frankly pissed my form has gotten so bad. Time to stop ****ing around.
 
Whelp. I'm back up 219 sticking 100% to my diet and macros.

So needless to say my cals come down yet I stay at 218-219 without fail. This cut has been very unsuccessful so far. Oh well. I got quite a while until I'm healed so 198 doesn't need to happen till then anyways.
 
Seriously thou I think u need to be patient 5 days of constant tracking in no enough time to see changes 2 weeks minimum. .. how accurate is your tracking? U weighting foods logging? Preparing foods
 
Duramaxhd said:
Seriously thou I think u need to be patient 5 days of constant tracking in no enough time to see changes 2 weeks minimum. .. how accurate is your tracking? U weighting foods logging? Preparing foods
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Lol I tracked everyday but thanksgiving, the second day of my cruise, and today. So three days in 7 weeks were "free".
 
Duramaxhd said:
Seriously thou I think u need to be patient 5 days of constant tracking in no enough time to see changes 2 weeks minimum. .. how accurate is your tracking? U weighting foods logging? Preparing foods
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I weigh and prepare all my food and have for years except for the occasional chipotle or what not. But those numbers are always pulled off websites and tracked. I've been tracking consistently for years now.
 
Today's highlights

495x4 pull off the floor. Grip gave out at 5 reps. Besides my grip low rpe.

Pain free back low bar squat in flats at 415 with the buffalo bar also rpe 7-8.
 
12/26/15-deadlift/squat
Warmup
Swings
Dislocations
Planks
Bss
Uni int rot rdls
Goblet squats
Banded abduction

Deadlift
Work up
495x4, wanted five but my left hand gave out. Besides hand @6-7
405x4, grip again @5-6
1in deficit
405x4, grip @6-7
Buffalo bar squat (low bar test)
235x5,3,3
325x1
375x1
415x1 @7-8
Palof press with monster band
5x10 each way
Forearm slides/wall raises/wall slides/wall climbs
10/10/10/4
Microx8/10/10/4
Banded abduction/bss/uni int rot rdl
15/10/10x2
Left side hip thrusts
2x20
Notes: have a much better idea where I am. Pain free. Shoulders are tight but I help my brace and position.
 
Nice work man. Picking up that much weight is crazy.
 
495 conv pull for 4
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235 squat
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235 squat
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415 squat
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Those pulls were super fast.
 
jswain34 said:
This. Looked good brother. Training seems to be going really well for you lately, keep it goin'.
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Thanks guys! This was a successful rehab based block. Next block I plan to turn it up a notch on the rpe and specificity. Then after this next block I'm gonna go into a few hypertrophy blocks while I look for a meet.
 
Rough idea for next block.

Day 1-bench
Bench (adding in some spoto and slingshot based on recovery)
1-light 70-75%x4x6
2-heavy 80-85%x3x4
3-medium 75-80%x4x5
4-deload
Half kneeling landmine press/side raises 3x6/8 @8-9 add one set each week.
Rows 5x8-10 @8-9
Bis/shoulder rehab 3x8-15 @7-8

Day 2-squat
Comp squat or ssb squat (adding in some pauses based on recovery)
1-light 70-75%x4x6
2-med 75-80%x4x5
3-heavy 80-85%x3x4
4-deload
Sldl 3x6 @8-9 add 1 set each week
Ab roll outs or stir the pot 5x8-10 @8-9
Shoulder hip rehab

Day 3-bench
Bench (same as day 1)
1-medium 75-80%x4x5
2-light 70-75%x4x6
3-heavy 80-85%x3x4
4-deload
Half kneeling landmine press/side raises 3x6/8 @8-9 add 1 set each week
Rows 5x8-10 @8-9
Bis/shoulder rehab 3x8-15 @7-8

Day 4-deadlift
Deadlift (add in some deficits based on recovery)
1-light 70-75%x4x6
2-medium 75-80%x4x5
3-heavy 80-85%x3x4
4-deload
Pause ssb or comp squat
3x5 3s pause add 1 set each week
Palof press 5x8-10 @8-9
Shoulder hip rehab

I'd prefer to make comp squat my main I ork the pause the ssb. BC that is easier but I feel with my shoulder I should do the reverse so I will most likely do that.

Based on the new CWS video I will take each day as it comes with optional work ups, top sets, slingshot, or underloading to help manage MRV and make it through the block smoothly.

Stole my assistance volume from mike I podcast. It'll also help peak my volume. Before the deload.

Will add cardio when I can.
 
12/28/15-deload bench
Warm up
Hip rehab
T spine mob/swings
Forearm slides/wall raises/wall slides/wall climbs

Bench
80%-255x4x3 @6-7
Half kneeling landmine press/side raises/wide grip pulldowns
60x8/15x10/90x15 @6-7
T-bar rows
90x3x8 @7-8
Upper back death
15x3 sets
Bb curls/45 deg raise/ext rot
45x12/10x10/10x8 2 sets
1 arm hangs/forearm slides
2 rounds
Notes: quick day. Moved fast. Couldn't get my shoulders set even. So my right shoulder is tight on the back end/lat tie in area and my left shoulder has my internal rot then my right making my scap sit very unevenly. Just need to get my warm up more specific to my needs. Have trouble using upper back on left side but overactive pec and the opposite on my right. No pain with pulldowns so that's a plus. Feet first set up for bench it is. Neither set up have my back even anyways.
 
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