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Sweetlou's training log

SweetLou321 said:
I'm out of orlando And on my way to fort Lauderdale. What a way to star the new year
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Good luck Lou. Hope it's a smooth transition for you!

And I think most advanced athletes do the same as CWS - they pass out % or RPE cuz it's the best way to convey intention, but at some point you just know what you need to do and whether it's a day to throttle back or to cook while the pan is hot. It's hard to teach someone what that feels like.

My gym's owner is an advanced athlete, not as much performance wise but he has over 15 years under the bar and regardless of what Viada has programmed for him that day it's always autoregulated daily. There's some days where he flat out knows he can't squat that day, so he does a bunch of lat and core work and runs a bit extra because it's what he can handle. We discuss our training constantly and it's pretty interesting to see the decision making between him and Viada as it goes to account for what's really happening. He's been setting a fair amount of lifetime PRs lately at 34 despite both biceps torn and all the little injuries one acquires over the years so it obviously works if you can be honest about what it takes to reach goals vs what you are actually capable of.
 
Hyde said:
Good luck Lou. Hope it's a smooth transition for you!

And I think most advanced athletes do the same as CWS - they pass out % or RPE cuz it's the best way to convey intention, but at some point you just know what you need to do and whether it's a day to throttle back or to cook while the pan is hot. It's hard to teach someone what that feels like.

My gym's owner is an advanced athlete, not as much performance wise but he has over 15 years under the bar and regardless of what Viada has programmed for him that day it's always autoregulated daily. There's some days where he flat out knows he can't squat that day, so he does a bunch of lat and core work and runs a bit extra because it's what he can handle. We discuss our training constantly and it's pretty interesting to see the decision making between him and Viada as it goes to account for what's really happening. He's been setting a fair amount of lifetime PRs lately at 34 despite both biceps torn and all the little injuries one acquires over the years so it obviously works if you can be honest about what it takes to reach goals vs what you are actually capable of.
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It should be. I'll be at the new gym tomorrow night even.

This is what CWS was saying and honestly I believe it now. I layoit percents now with the option to do more or less based on what I can do that day. I have mins id like to get each day as well. Even Jim wendler tries to approach this and when I stuck to it and took each day as it came I had the best off season and meet prep to date ending with a 600 raw with wraps squat.

Thanks for that.
 
What ate the odds I find a gym in my area with a mono with great training times? Made a status on fb for the big move and a guy I met at my last meet hits me up about getting a session in and tells me about that gym. How lucky am I.
 
I once did NYE on the pier at Ft. Lauderdale. That was quite an evening.
 
herderdude said:
I once did NYE on the pier at Ft. Lauderdale. That was quite an evening.
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Its nice our here man. I got sick from eating 3 slutty brownies and doritos and meat dip all together. Then played some drinking games I crushed. So needless to say I just tried to survive the rest I'd the night stomach wise. I didn't even get a buzz lol..
 
1/1/15-deload bench
Warmup
Same stuff. I need to do the tspine mob daily. My posture is pretty bad lol.

Bench
60%-185x2x5 @3-4
Slingshot
70%-225x2x5 @3-4
Standing neutral grip oh db press
55x2x8 @6-7
Chest supported WG rows
90x3x10 @7-8
Upper back death/hammer curls
15x10/10, 30x10 @7-8
15x10/10, 30x8 @7-8
45 deg raise/ext rot/oh pullaparts/one arm hangs
10x10/10x10/20/30s, 2 sets
Notes: nice little deload. My upper/mid traps need extra work. Set up and bench felt super solid. Explored the gym a touch.
 
I'd go w the gym w the crew honestly. If you don't fit in you can always go back to the original plan, but you want to be around those that push you.
 
Hyde said:
I'd go w the gym w the crew honestly. If you don't fit in you can always go back to the original plan, but you want to be around those that push you.
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I don't think the other guys would push me as they aren't that serious about competing at the moment. But each has their own vib too. I'll probably go with the mono honestly.
 
Still have yet to go to the place my gf goes to. Their hrs suck which means me and her would be training on opposite schedules everyday except sat where I'd train AFTER she is done. If that doesn't get in the way of some couples time idk what will. Lol
 
Also unsure how accurate wrist bp cuffs are but I got one as a gift. Says I'm 125/73 pulse of 75 before my bp meds this am. Took the meds so we will see in a few what it says.
 
SweetLou321 said:
Also unsure how accurate wrist bp cuffs are but I got one as a gift. Says I'm 125/73 pulse of 75 before my bp meds this am. Took the meds so we will see in a few what it says.
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Well both of those are good readings so thats cool. I'd personally just use it to measure trends in your readings over a weekly to monthly basis. And even if it isn't 100% accurate, it should at least be close enough to give you an idea of where things are at.
 
jswain34 said:
Well both of those are good readings so thats cool. I'd personally just use it to measure trends in your readings over a weekly to monthly basis. And even if it isn't 100% accurate, it should at least be close enough to give you an idea of where things are at.
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Thanks man. I agree. I've done three separate readings text book style and all came about around 125/75 pulse of 70-75. I'll keep up with this and track how things go esp when I feel good And bad.
 
Also since I won't have insurance till April I got some bcp-157 to help speed up the healing. Day two of 150mcg in left tricep and right shoulder. I'm determined to make a come back.
 
If you all recall that aas induced ego douch that spread lies and created drama in my life a few months back. Looks like he trains at the gym my girl goes to. And due to the locked in training times I'd most definitely run into him often.

Joining the other place. No body got time for jackasses.
 
1/3/15-deload squat/deadlift
Warmup
Tspine mob
Bss/uni int rot rdls/hip thrusts
Rolling planks

Front squat
60%-185x2x5
Comp deadlift
60%-315x3x3
Palof press
Minix4x10
Rolling planks/bird dogs
8/10, 2 sets
Forearm slides/wall slides/wall climbs with micro band
2x10/10/6
Bss/hip thrusts
2x10/10
Hack squat for ****s and giggles
No weightx3x10 (brutally hard, my quads are weak, I kept wanting to arch to not make my weak quads and hips work that hard lol)
Notes: gonna be training alone that's for sure. One of the groups is a geared group. Not for me. My quads are weak.
 
Sean1332 said:
You don't really need anyone until prep time anyways, and by then they'll be handy for ya. What's his name? Just curious.
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Sean something or another. Idk

I got a raw guy who I may start helping him program as he's doing all geared specific stuff yet is raw. Will most likely help each other out for preps.
 
Next strength block

Day 1-bench
Comp bench
1-light
2-heavy
3-medium
4-deload
Cg bench
1-light
2-heavy
3-medium
4-deload
Half kneeling landmine press
Rows
Upper back/bis
Rehab

Day 2-squat/deadlift
High bar squat
1-light
2-heavy
3-medium
4-deload
Low bar pause squat
1-light
2-heavy
3-medium
4-deload
Sldl
Abs
Rehab

Day 3-bench
Comp bench
1-medium
2-light
3-heavy
4-deload
Slingshot
1-medium
2-light
3-heavy
4-deload
Half kneeling landmine press
Rows
Upper back/bis
Rehab

Day 4-squat/deadlift
Front squat
Comp deadlift
1-medium
2-light
3-heavy
4-deload
2in deficit deadlift
1-medium
2-light
3-heavy
4-deload
Abs
Rehab

Light days 70-75%x3-4x6
Medium days 75-80%x3-4x5
Heavy days 80-85%x2-3x4

Assistance

Light 70-75%x2-3x6
Medium 75-80%x2-3x5
Heavy 80-85%x1-2x4
 
I often find I can tolerate a bit more volume on upper. So likely those intensities will be lacking on pressing days for me or fine their and a bit much on lower. Hopefully it will be perfect for lower days tho and you can just autoregulate upper accessories to pick up that slack. I like the look, personally!
 
Hyde said:
I often find I can tolerate a bit more volume on upper. So likely those intensities will be lacking on pressing days for me or fine their and a bit much on lower. Hopefully it will be perfect for lower days tho and you can just autoregulate upper accessories to pick up that slack. I like the look, personally!
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This is just another step forward from my last block. I'm not looking to max my MRV but continue to add to it as I get healthier. My next block will be hypertrophy then I'll start to look for a meet.
 
First day of my new job. First time I. Years I can pick whenever I want to train in a given week. Esp not being limited to that "other" gym. But I'm unsure I'd get a good lift off during the week at the gym I already signed up at so I may train at both just for have that available to me. Idk yet tho..
 
Have fun at the new job and gyms Lou.
 
Minor pec irritation cg pressing. Idk why but the only bench that doesn't hurt me is comp pressing. I always get screwed cg benching due to my imbalances. They seem to show more and more the closer I go. So back to the drawing board to try and clean these imbalances up before I actually get hurt again...on all lifts.
 
Anyways

1/4/15-bench
Warmup
Usual stuff

Comp bench
75%-245x4x6 @6-7
Cg bench paused
70%-225x2x6 @6/10 (injured)
Landmine press/side raises
3x6/8 @8-9
Chest supported rows
5x10 @8-9
Upper back death/hammer curls
3x20/10 @6-7
Rehab
45 deg raise/ext rot/oh pullaparts/1 arm hangs
3 rounds
Notes: hurt again. I HAVE to bring up these imbalances. Idgaf what knuckles says. The same bs comes back to hurt me time and time again. So now this block will he shifting gears to hurt fixing imbalances. Some imbalance is OK but mine are to the point of repetitive injuries.
 
So here is what I think I'm switch to off the top of my head

Day 1-bench
Comp bench w/ slingshot
Flat paused db press with right pec focus
Rows
Upper back/bis
Rehab

Day 3-bench
Comp bench w/slingshot
Db oh press with left shoulder focus
Rows
Upper back/bis
Rehab

I'll adjust lower body days also. Probably

Day 2-squat/deadlift
High bar squat with low bat pauses
Bss left side focus
Unilateral sldl left side focus
Hip thrusts left side focus
Abs left side focus

Day 3-squat/deadlift
Front squat
Deadlift
Bss left side focus
Hip thrusts left side focus
Abs left side focus
 
What did Nuckols say about imbalances? He's helped me in the past, but he's not my favorite.

Have you tried a grip between comp and close? Through experimentation I've found a 2-3" safe zone. I use every possible increment in that zone depending on how I feel that day.
 
SweetLou321 said:
That's the grip that hurt me today.
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So actual close grip was okay, and comp grip was okay, but in between was not? I'm with you. You should be healthy enough to bench decently well at any grip, within reason.

I edited in a question for you in my last post as well.
 
herderdude said:
What did Nuckols say about imbalances? He's helped me in the past, but he's not my favorite.

Have you tried a grip between comp and close? Through experimentation I've found a 2-3" safe zone. I use every possible increment in that zone depending on how I feel that day.
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That they are natural and don't need to be addressed.
 
herderdude said:
So actual close grip was okay, and comp grip was okay, but in between was not? I'm with you. You should be healthy enough to bench decently well at any grip, within reason.

I edited in a question for you in my last post as well.
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Cg is only OK if I really focus on what happens to the bar to not let my imbalances effect me. I just need to bring up my right pec and left shoulder.
 
SweetLou321 said:
That they are natural and don't need to be addressed.
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That doesn't make sense. That's like when people say work strong points over weak points. Just work all points. Use leftover energy to do weak points again.
 
herderdude said:
That doesn't make sense. That's like when people say work strong points over weak points. Just work all points. Use leftover energy to do weak points again.
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To be fair, that wasn't knuckols message exactly. And the working strong points over weak points is meant for beginners and intermediates. That makes sense. Too lazy to type why, but go look up mike I's reasoning. That said, I train everything evenly so I'm not one to talk.
 
herderdude said:
experimentation I've found a 2-3" safe zone.
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Me, too. Bicep pain and no lat activation outside this (my) bench grip.

If CG hurts, just don't do it. There are other things you can do for triceps, and if comp bench is pain free that's what matters IMO.
 
liftandswim said:
To be fair, that wasn't knuckols message exactly. And the working strong points over weak points is meant for beginners and intermediates. That makes sense. Too lazy to type why, but go look up mike I's reasoning. That said, I train everything evenly so I'm not one to talk.
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That's what I got from the article.
 
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