Sweetlou's training log

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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I understand why some say that for lower level lifters. Once you are upper level your strong points are most likely maxed out anyways.
 
How would you all layout a rehab based block focusing on getting work in on the bench, squat, and deadlift.

Other focus is evening chest/delts and quads/hams.

Postural issues:
Short lats and pecs
Depressed shoulders with inability to put arms overhead with extending back.
Mild anterior tilt (under active glutes and abs with over active erectors)

Edit: definitely aggravated left pec.
 
SweetLou321 said:
How would you all layout a rehab based block focusing on getting work in on the bench, squat, and deadlift.

Other focus is evening chest/delts and quads/hams.

Postural issues:
Short lats and pecs
Depressed shoulders with inability to put arms overhead with extending back.
Mild anterior tilt (under active glutes and abs with over active erectors)

Edit: definitely aggravated left pec.
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Not sure how to design a block for it but:

Foam roll the crap out of your lats and mash your scaps. Lax ball in the scapula and glute bridge into it, then extend your arm and mobilize around it. I'll get a video of it doesn't make sense. Don't do anymore lat pulldowns. Keep doing the corrective movements you've been doing. Do some hanging. That'll fix the first two issues. Graston the pec! :D

Dunno about the anterior tilt. I'd say add in some planks and do something for the glutes.
 
Sean1332 said:
Not sure how to design a block for it but:

Foam roll the crap out of your lats and mash your scaps. Lax ball in the scapula and glute bridge into it, then extend your arm and mobilize around it. I'll get a video of it doesn't make sense. Don't do anymore lat pulldowns. Keep doing the corrective movements you've been doing. Do some hanging. That'll fix the first two issues. Graston the pec! :D

Dunno about the anterior tilt. I'd say add in some planks and do something for the glutes.
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Thanks bud. Gonna make a peanut for that later tonight even. Will jump on this asap.

I haven't done lat pull downs downs in any real manner in weeks. Just wide grip elbows out rowing. Plus the corrective stuff.

Glutes bridges and planks are apart of my days off mobility and warm up and rehab on lower days.

Just not sure how much comp lifting verses corrective work should be done to fix it is all
 
Antiextension and planks for the abs. Overhead issue is related to the lat tightness along with some likely serratus issues. Wall slides with a band help this.
 
Rodja said:
Antiextension and planks for the abs. Overhead issue is related to the lat tightness along with some likely serratus issues. Wall slides with a band help this.
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What I'd anti hyperextension?

Thanks. Been doing the planks and band wall slides. I was awful at the rolling planks at first but I've gotten much better.
 
Anything where you to lock down your rib cage and prevent spinal (T/L) extension.

Heres a good article you might like and find useful.

Invalid Link Removed
 
jswain34 said:
Anything where you to lock down your rib cage and prevent spinal (T/L) extension.

Heres a good article you might like and find useful.

Invalid Link Removed
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Will read tonight. Thank you!

I notice the better I learn to move the less mobility I need to maintain it.

Anyone know how often and frequent I should do these drills?

Finally read this. Great read. I'd love to get on board with the carries. Its just only one gym really have the space and stuff to do them. I'm gonna try dead bugs soon too. I know CWS likes them also. Thanks again.
 
Here is my rough outline, please let me know what you'd change.

Off days
Hip rehab
Psoas stretch
Glutes bridges pausedx20
Mash lats/pecs
Stretch both
Forearm slidesx20
Rolling planks

Day 1-bench
Comp bench/slingshot
1-light (already passed)
2-heavy
3-medium
4-deload
Idk (something to help even my pecs out)
Chest supported/cable rows 5x8-10 @8-9
Upper back/bis 3x15-20/8-10 @8-9
Rehab (45 deg raise/ext rot/oh pullaparts/one arm hangs) 3 rounds

Day 2-squat/deadlift
High bar/low bar pause
1-light
2-heavy
3-medium
4-deload
Sldl 3x5-6 @8-9
Goblet bss 3x6-8 @8-9 (2 extra sets on left side)
Stir the pot 5x8-10 @8-9
Rehab (upward rotation/upper back/hip thrusts/unilateral sldl)

Day 3-bench
Comp bench/slingshot
1-medium
2-light
3-heavy
4-deload
Oh db press 3x6-8 @8-9 (2 extra on left side)
Chest supported/cable rows 5x8-10 @8-9
Upper back/bis 3x15-20/8-10 @8-9
Rehab (same as day 1)

Day 4-squat/deadlift
Front squat 3x5-6 @8-9
Comp deadlift/block pulls
1-medium
2-light
3-heavy
4-deload
Unilateral sldl 3x8-10 @8-9 (2 extra sets left side)
Planks/rolling planks 5 sets @8-9
Rehab (same as day 2/sub unilateral sldl for bss)

Warm ups

Upper
Hip rehab
Tspine mob
Super d pec rotations
Planks
Forearm slides/wall climbs
Pullaparts or facepulls
Pushups


Lower
Tspine mob
Ankle mob
Stretch pecs
Bss
Unilateral sldl
Planks
Goblet squats
 
I've gotta lower my squat intensity so I can do it twice a week.

What's a forearm slide?
 
So my weight is everywhere it seems. Diet has been on point like always. In starting to realize it may be my estrogen honestly. Holding water and bloat ect.

I've been taking 12.5mg asin on shot days. This is a recent change so I'll give it a little to see if I dry out some. I'll be getting blood work done soon in then I'll adjust. I wanted to try this out instead of adex as I'm hoping it'll be smoother, easier to dial in, less effect on lipids, and more friendly to my libido do to less peaks and valleys.
 
I doubt it'll be any better on lipids from a compound stance but getting high estro down and less yoyo will def be good for you. The fact it's suicidal is huge to me if you don't have a daily usage regiment. So much more flexible
 
liftandswim said:
What happened now?
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Hip lit up bad for the first time in awhile. Still can't squat out of a rack due to shoulder issues. Couldn't hold brace. 300lbs was very heavy for sets of 6 rpe was around 9 all sets. Scrapped the session did some unilateral work and abs, then rehab and called it a night.
 
That sucks. It was the first time in a while though. Is the mobility slacking or is any different?
 
liftandswim said:
Do the SSB for like 3 months or more, man. As far as the hip, idk. Bring your stance in and avoid sumos?
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My shoulders have always been as tight as they are now. Ive just recently learned what proper bracing is over the last year so unless I get some major improvements in ROM I'm gonna grab wide.

I had my stance in with oly shoes on. My left leg just wasn't staying engaged so my right was taking over which is my bad side. Just need to really drill that side before I lift and go back to flats to have a better connection to the floor for now.
 
Box squat? I feel like this would be a decent option for banged up hips. Hit the ROM you can, gradually working lower. Get your hips firing off the box.
 
Sean1332 said:
Box squat? I feel like this would be a decent option for banged up hips. Hit the ROM you can, gradually working lower. Get your hips firing off the box.
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This is a great option but I feel my quad strength is lacking as my tipping issues are what Dan green identifies as lacking leg strength and trying to use all back strength. Ie folding over a lot, trying to arch my back to move the weight. Hips way back.

This could all be wrong though as you are the world record holder and I am not. I'm willing to try anything at this point.

Gonna scrap this strength block and go into hypertrophy and start from ground zero and rebuild slowly. I'm still better off then I was but I'm not ready for standard block yet.
 
liftandswim said:
Use the leg press to build leg strength. 10-20 rep range. It's boring and lame, but it builds big quads.
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That or hack squat I guess? Not just fronts and high bar?

Edit. Thanks for all the advice. You guys are literally the main reason I've come this far back from injury. Just looking to keep pushing forward.
 
I don't feel the box takes anything away from my quads. I feel it just kicks additional (PC) muscles into it. You mentioned underactive glutes. If that's a root cause, then I'd box squat over a quad dominant hack squat. Box squats light my glutes up. If you don't want to box squat, you can always "squat to a box". You could just ride that until you get your hips in check. All just my opinion.
 
Sean1332 said:
I don't feel the box takes anything away from my quads. I feel it just kicks additional (PC) muscles into it. You mentioned underactive glutes. If that's a root cause, then I'd box squat over a quad dominant hack squat. Box squats light my glutes up. If you don't want to box squat, you can always "squat to a box". You could just ride that until you get your hips in check. All just my opinion.
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Its worth a shot right? I'm a horrible box squatter. I always release the wrong muscles so I'd need another how to for it lol
 
1/6/15-lower
Warmup
Usual

High bar in olys
70%-295x3x6 @9-10
Low bar pause in olys
70%-295x4 @9-10
High bar pause in flats beltless
235x3x5 @5-6 working on positioning
Goblet bss left leg only, right leg in pain
32x8
46x8
58x3x8
Weighted carries
32 kbx4 trips
Rehab:
Low band face pulls/uni int rot sldl/dead bugs/banded abduction 3 rounds
Notes: crap day. Scrapped. Starting over on my squat yet again.
 
Sean1332 said:
Where's the pain at?
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The whole hip socket is tight. Pain when pushed at end range internal or external rot.

Pain in right psoas

Pain alone right illac crest

Pain and extreme tightness in right glutes along crest

Pain and pull (often) right hamstring near glute, at origin

Was diagnosed with rotated hip upward on right side that was adjusted

Was diagnosed with possible strained right psoas showing pain along back side of hip and overactive right leg and under active left side.
 
Not gonna lie. If I knew someone that could program for me to come back from these injuries I'd pay them lol.

But for now I'll bounce ideas off you guys.

Some changes I'm considering.

Turn this into a hypertrophy block to help correct imbalances.

Switch to cat work for my lifts so I can focus on my motor patterns and build some good habits. Perfect practice makes perfect right?

Then i was thinking this. Unsure how else to approach it.

Day 1-upper
Start out with flat paused db press instead of bench to help even out pecs.
Walking bottom up KB presses next

Day 2-lower
Start out with ssb bss to help even out imbalances in legs instead of regular squats
Cat pulls next

Day 3-upper
Cat bench
Landmine press next

Day 4-lower
Cat squats out of mono
Unilateral sldl next
Leg press or hacks next

This just an idea based on

Prioritizing imbalances, I lose more specific work which I don't like but I feel I'm spinning my wheels here.

Prioritizing technique and making professions when its time.

Hypertrophy to bring training weights down and go into a period where less speficity makes sense so once im better I can get more specific in the strength blocks and very specific in the peaking block. But not having these tweaks lingering on by then.

Will set more time aside for rehab work also in this block.

Would love input if you have any.
 
I wouldn't give a single thought to specificity right now. You can't even do the movements without getting hurt so why bother with that. So yeah, do what you have planned. Lighter loads, sufficient volume, supplemental corrective work.
 
liftandswim said:
I wouldn't give a single thought to specificity right now. You can't even do the movements without getting hurt so why bother with that. So yeah, do what you have planned. Lighter loads, sufficient volume, supplemental corrective work.
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Swim approved so I'll go with it. I appreciate it man. I need to get things moving again. I'm much better off then I was but I think I overestimated where I was.
 
It's easy to overestimate your progression. I do it all the time and next workout I realize I was just having a good day.
 
1/8/16-upper
Warmup
Usual stuff

Cat bench for time
60%-195x3x8 in 13min 30s
Fatique singles
225x1
275x1
295x1
Half kneeling landmine press
50x8 @9
40x8x4 @7-8
Chest supported WG rows
115x10 @6-7
135x8x4 @8-9
Upper back death/db curls
15x20/25-30x10, 5 sets @8-9
Rehab:
45 deg raise/ext rot/oh pullaparts/one arm hangs. 3 rounds
Notes: pec is a OK. Some mashing and graston has it good to go tonight. Still decided to reset. Got a good groove going on bench and road it up a touch. Pain free and stable. Was good for 315 tonight for a little work if I wanted it. I did the commercial gym chest supported row and I prefer it over the powerlifting gyms version. The guys at the commercial gym were super nice and I'll probably go there 90% of the time now. Spotted an 1005lb squat. Feels like Obb all over again. But the good parts.
 
Commercial gym with a 1000lb squatter? Dafuq
 
No mono tho, unless its the best commercial gym ever.
 
liftandswim said:
Sounds amazing. Wtf you lucky dog
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Yeah I'm pretty lucky. Plus its 15min from where I'm staying and 10min in rush hour traffic from my job.

Only down side is a lack of raw lifters but that is a OK with me for now. That and the other gym has a team and what not.

I should also add they have a sauna/steam room, boxing room with a ring, adding turf mats for sled and prowlers, and a **** ton of nice machines for back.
 
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