Sweetlou's training log

liftandswim said:
What were his lifts?

And really goes to show that if you stay injury free (relatively) and can train hard for like 30 years it doesn't matter what the fuk you do. Not saying what he does is ineffective because the proof is in the pudding, but you get my point.
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liftandswim said:
What were his lifts?

And really goes to show that if you stay injury free (relatively) and can train hard for like 30 years it doesn't matter what the fuk you do. Not saying what he does is ineffective because the proof is in the pudding, but you get my point.
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Basically this. Believing in what you're doing is huge too.
 
1/24/16-hb 1 week 4 day 1 squat/deadlift deload
Warm up
Tspine mob
Sleeper stretch
Hip rehab
Bss/uni sldl/banded pause goblets/rts squats 2 rounds
Texas squat bar squats (played around)
1 and 1/2 squats
235x4x2 @**** these
Avg band cat squats
235+bandsx3x3
Sumo dead
405x3/2/1/1/1
Sumo block
405x3x2
Conv pull
315x8
Adductor leg press
90x15x2
Stir the pot
10x3 each way
Rehab: weight external rot on right leg. Right leg internal rot mob. Mini band standing and squatting abduction on left legx15x2, bss left leg 10x2. Forearm wall slides 10x2.

Notes: I need to dial in my training. Sessions are taking to long bc I'm not focused and certain of what I'm doing and why. Need to refocus.

I took some time after feeing how bad and seeing how bad the 1 and 1/2 squats looked on video to re look at my log to figure out how I got my form cleaned up last prep. I saw the banded cat squats. I saw the notes on how the bands forced my to get globally tight and find my shelf. I've struggling to find my shelf lately. The bands fully deloaded so I'll need to fiddle with them a touch to get the set up right but 1 set with them on and my squat looked and felt like it use too. I also went deeper without trying and didn't baby it down. Good thing I kept this log going for so long I guess lol
 
Here is the outline of my next block

Day 1-squat/deadlift
Ssb squat
8x4/7x5/6x6
Cat sumo deadlift for time
Uni int rot sldl/adductor leg press
8-10/15x3
Stir the pot
8-10x5

Day 2-bench
Spoto bench
8x2/8x3/8x3
Reactive slingshot
8x2/8x2/8x3
Flat db press paused
8-10x3
Db rows
8-10x5
Hammer curls/pull apart complex
Hammer curls/band push downs

Day 3-squat/deadlift
Banded cat squats for time
Conv deadlift
8x4/7x5/6x6
Bss/seated below parallel abduction
8-10/15x3
Pavlov press
8-10x5

Day 4-bench
Banded cat bench for time
Seated oh press
8x4/7x5/6x6
Chest supported wg hammer strength rows
8-10x5
Bb curls/pull apart complex
Bb curls/band push downs

I wanted to push my comp lifts a touch more but my rehab is going so well I'll stick with the variations that don't hurt for now. This will let me keep dialing in my technique and work capacity while gaining volume with close variations.

My only thing is do I try high bar over ssb since it's more specific?
 
Hyde said:
How far out are you from potential comp?
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No comp in sight. I'm just going two hyper blocks then two strength blocks while I clean my form up and continue to rehab. Once I'm 95-100% and I'm efficient in the comp lifts again I'll consider a meet.
 
1/25/16-cardio lol
20min of sled drags forward and back. Was gonna do some iron cross and shrugs drags but I bench tomorrow. I tried them for a second and liked them.

Did this to support my gf doing hers so she can make weight for her meet. I need to do it anyways
 
SweetLou321 said:
1/25/16-cardio lol
20min of sled drags forward and back. Was gonna do some iron cross and shrugs drags but I bench tomorrow. I tried them for a second and liked them.

Did this to support my gf doing hers so she can make weight for her meet. I need to do it anyways
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You're actually supposed to eat and talk shyt any time you're with somebody trying to make weight. Trust me.
 
The pricing on supps at my new job is insane.

I basically made laynes stuff for way cheaper and more servings. Plus some basic health stuff like cur cumin, multi, fish oil, Vit d, and magnesium.

It feels like a lot but much cheaper then I've ever had access to supps before.
 
Also first webinar will be playing soon from cws. Gonna watch the reply later since I'll be working. If I can I'll try to get some of you to watch it too. I'm gonna guess there will be a limit for views.
 
SweetLou321 said:
Also first webinar will be playing soon from cws. Gonna watch the reply later since I'll be working. If I can I'll try to get some of you to watch it too. I'm gonna guess there will be a limit for views.
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How soon is soon?
 
1/26/16-hb 1 week 4 day 2 deload bench assistance
Warm up:
Tspine mob
Sleeper stretch
Hip rehab
Forearm wall slides/pull aparts/oh db press 2 rounds

Spoto press
65%-200x6x2
Reactive slingshot paused
65%-240x6x3
Flat db press paused
80x8x2 @8-9 all time paused db press pr and pec feels great
Db rows
100x8x3 @7-8
Straps
100x8 @7-8
Hammer curls/mini and push downs
35x8x3/75 total reps @8-9
Mini band pullaparts/micro band forearm wall slides
10/10x4 @6-7/@7-8
Rehab:
45 degrees raise/ext rot/mini band oh pullaparts/one arm hangs 2 rounds

Notes: had some stomach issues earlier and slept poorly last night. So wasn't hyped for this session. Bench is feeling better and better each week. Was shocked to get the db press pr. Staying on top of getting healthy and just being consistent with a few key things is really paying off. Thanks to all who helped me sort my issues out.
 
If your pecs get strong your bench will be scary. We already know you have the strength everywhere else and a damn good set-up
 
Oh also I'm hitting these strides and prs around 214 lbs. I now weight what I weighed when I met my gf and I'm leaner and bigger this time at the same weight. Im actually below 214 as of today so I'm now below that. That is 13lbs in about 12 weeks. My reverse starts Saturday then we slowly get my bigger over another 12-16 weeks before I cut again.

Hormones may or may not be good. I feel like crap and libido is down. Yet strength recovery are holding strong while my weight is coming down. So I'm assuming my test is fine and the diet, new job, and fighting a cold are getting to me. Could also be mental.

On 180mg of a more reliable sources test per week 90 m/th
I started some aromasin again as my nips started to act up a touch and my sleep quality was going down meaning my estrogen is creeping back up. 6.25mg on shot days with my .25mg caber.

I'm still debating adding dhea to bring that up a touch but I also don't want any extra estrogen. I've been reading a lot of studies at work.

Side note aromasin does rebound in studies

Bp is

120-130/80-85 now with hr of 60-70
 
Rodja said:
Fingers crossed for you. **** sounds rough.
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Thanks!

I battled several health issues combined with the injuries all at once. It was a touch second half to last year. Thank god for my gf supporting me through it.

The hormone is my fault estrogen wise. I'm gonna about not jumping my test doses but I yo yo the ai when I just need to ride it out and let it be. Same with dhea. My dhea levels are just a tad lower then I'd like so I'll leave that alone for now though.
 
1/28/16-deload squat and deadlift assistance
Warm up
Tspine mob
Sleeper stretch
Hip rehab
Bss/uni sldl/seated legs up banded abduction/banded rts squats 2 rounds

Comp squat
225x3x2 felt and looked great on video. Decided to work up with singles to see if this held up at a touch higher %
285x1
325x1
375x1
415x1 pain free, depth was parallel but I could have gone deeper. I did baby it near the hole out of fear. However it felt great and I smashed it. I had way more in me.
Conv deadlift
405x1x3 these felt better then even sumo does without the hammy bands and zero pain.
2in block conv
315x8
Bss/seated legs up banded abduction
Bwx10/minix15
25x10/minix15
Pavlov press with mini band
10x3
Rehab: hip rehab right leg/bss/uni sldl/banded standing abduction left leg only 2 rounds
Rolling planksx8x2

Notes: it was suppose to be a deload but my squat hasn't felt this good since my last meet. So I road with it a touch. Pulls also haven't felt this good since my meet. Amazing day. I also didn't feel great during the day as I'm still battling a stomach thing and cold.
 
Hey Lou, finally got a touch and press in the Jack! It was my buddy, though. He weighs 165. It was huge on him, but he did make 350 for 85 over his best raw lol
 
herderdude said:
Hey Lou, finally got a touch and press in the Jack! It was my buddy, though. He weighs 165. It was huge on him, but he did make 350 for 85 over his best raw lol
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Hahaha that shirt is a beast. I was getting 200lbs carry over with ease out of it. The tighter one I had was 250+
 
SweetLou321 said:
Hahaha that shirt is a beast. I was getting 200lbs carry over with ease out of it. The tighter one I had was 250+
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Speaking of, I'm sending that shirt to Ginny next week. I got a little over 200 out of the other one and it was slightly oversized by meet time.
 
Getting some bloods done tomorrow.

Total t
Free t
E2
Dhea
Prolactin
And a cbc for my own knowledge
I wanted to do preg but it's to pricey out of pocket.

Based on these results I'll adjust and retest in another few weeks. I've felt off a for about a month now. So I wanna see what's going on.

It's cheap through my job
 
liftandswim said:
Interested for the results
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You and me both. I will likely be shocked and find my estrogen high again. This is my guess as it's honestly usually the case. I've been taking my ai and will keep doing so after the test. This time. I've become very objective since getting clients.
 
1/29/16-hb 1 week 4 deload bench
Warm up
Same stuff

Cat bench with mini under bench
50%-165x3x3
Seated oh press
50%-115x6x3
Chest supported wg hammer strength rows
70x10x3 @6-7
Bb curls/mini band push downs
45x10x2/50 total reps
Mini band pullaparts/micro band forearm wall slides
10/10x2
Rehab: 45deg raise/ext rot/oh pullaparts/one arm hangs 2 rounds

Notes: I forgot how much banded benching sucks. It'll be easier on my pec tho then adding more straight weight. Pulling a Sam Byrd and putting off the heavy stuff for as long as I can for now. Rest was easy. Taught some people how to wrap, pull, break in a belt in 10min, ect.
 
Chain might be easier on your pec if you have access, buddy. I know band can put my groove onto my pec if I'm not very careful with setup.
 
herderdude said:
Chain might be easier on your pec if you have access, buddy. I know band can put my groove onto my pec if I'm not very careful with setup.
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I haven't really messed with the chain here to know if it's viable. I'll look on Sunday and decide going forward. I agree I have to be careful with the set up.
 
Sean1332 said:
Should have stated: training lol
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Lol

The base will be

Day 1-squat assistance and deadlift
Ssb squat
62.5%x8x4 work up as needed to end around rpe 8-9
Cat conv deadlift for time
80%x1-2
70%x2x8
Optional fatigue singles

Day 2-bench assistance
Spoto press
62.5%x8x2 work up as needed to rpe 8-9
Reactive slingshot paused
62.5%x8x2 work up as needed to rpe 8-9
Flat db press paused
8-10x3 @8-9

Day 3-squat and deadlift assistance
Cat squat for time
70% bandedx1-2
60% bandedx3x6
Optional fatigue singles
2in block conv pulls
62.5%x8x4 work up as needed to end around rpe 8-9

Day 4-bench
Cat bench for time
70% bandedx1-2
60% bandedx3x6
Optional fatigue singles
Seated oh press
62.5%x8x4 work up as needed to rpe 8-9

Working up is optional I just don't want to sand bag all the time and apply myself at points to rebuild I'm confidence with effort.
 
You dont have to fast for a cbc I don't think

Edit: as long as it's just a standard cbc and not with a chem panel, etc.
 
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