Sweetlou's training log

But basically I have in even hips and shoulders. So this has lead to imbalances and injuries. I'd gladly pay someone for programming to help fix it and keep my moving forward. I'm doing my best on my own however.

Problem is the guys I've looked into for programming that I respect are crazy expensive too.

Edit: I know you guys say unilateral work but that stuff really only feels good on my weaker side.

Bss hurt my bad hip but feels great on the weaker healthier hip

Same with unilateral sldl

Db bench does make my bad pec feel a bit off but feels great on my weaker healthier one

So this also puts me at a lose to correct it bc every time I do unilateral stuff I have to half ass the bad side bc it hurts.
 
liftandswim said:
How does one develop the type of crap you got going on? Not even hating or joking
Click to expand...

Honestly I think this was in the making for a very long time. When I think back over the last couple years I've had minor things pop up that I now realize were these issues building up. I'm sure I always had some issues but doing a wide variety of movements that felt good kept me pretty even in the beginning. Once I got away from that it slowly got worse and I didn't catch it. I use to be into Bbing so being even was a priority to me in the beginning, always had my symmetry issues but nothing like it is now.

Some examples of things that could have told me I headed down this path?

Not feeling my pecs fire much on bench except my left when I really grinded. Eventually popped that pec. But bounced back. Instead of fixing the imbalances then I didn't even catch it and now here I am.

My rift hamstring cramping up when I did high bar pauses. Was me shifting even back then. Just no hip injury. My left hip getting injured randomly squatting the bar lol. Oh and straining my right psoas my first year of powerlifting was related to the shifting even back then.

Trying to arch to a bigger bench and not putting the work into my pressing muscles. That lead to my spine getting hurt.

So now here I am. I'm reaching out for help. But all I can do is try to put energy into correcting all this.

Im just not sure how to proceed is all. I'm also in a huge analysis paralysis with all this info on "optimal" training yet I'm not healthy enough for that.

I'd gladly pass off the torch of my programming but I don't have 400$ for 12 weeks or I don't get a reply back.
 
Pete rubish did that injecting blood back into his body crap. Forget the name. I know you don't have insurance though. Plus massive amounts of gh and peptides, I'm guessing. Plus crazy genetics and trenbolone. So his advice wouldn't be very useful imo. Love the guy and wish him nothing but the best (his work ethic and intensity is something to be admired) but I think he's as dumb as a rock.

And thanks for the reply, man. I think you're on the right track.
 
liftandswim said:
Pete rubish did that injecting blood back into his body crap. Forget the name. I know you don't have insurance though. Plus massive amounts of gh and peptides, I'm guessing. Plus crazy genetics and trenbolone. So his advice wouldn't be very useful imo. Love the guy and wish him nothing but the best but I think he's as dumb as a rock.

And thanks for the reply, man. I think you're on the right track.
Click to expand...

I emailed the pts that he was working with also. Wanted to price their online stuff out for myself. I also agree that I'm taking the long road with recovery knowing I'm on 120-140mg of test right now and that's it.

Thanks man. I'm just trying to stay ahead of it all. I need to go see a chiro more. But my insurance kicks in in 2 months so I'm holding out.
 
Btw you guys have been super helpful. So I'm gonna run a general layout by you all with my issues. Any critiques welcome.

Issues:
Right shoulder tight on back side
Depressed left shoulder
Tight left pec
Weak right pec
Under firing left glute
Over active right glute
Hips twisted towards right side

General layout for plan of attack and why I picked it.

Sun-bench
Warm up:
Tspine mob (for depression and tightness)
Sleeper stretch right side (for tightness)
Forearm wall slides, extra for left side (for depression)
Front raises and oh press left side (for depression)
Flat db press/fly right side (to get pec moving)
Pullaparts (get scaps moving and firing)

Cg pause bench (if done right really hits my imbalances in pecs/delts/tris)
Incline db press (bc I suck at it and it'll help even out my pecs)
Oh press of some sort (to strengthen shoulder and upward rotation)
Db rows or other bb row (strength upper back)
Bb curls/band pushdowns (even out arms)

Tues-squat
Warm up:
Tspine mob (for depression and tightness)
Sleeper stretch right side (for tightness)
Stretch left pec (for tightness)
Hip rehab (open up psoas to hit depth)
Hip shift work (help with twisting and put weight evenly between both legs)
Bss/sldl left side (get glute firing)
Banded abduction (get glutes firing together)

Comp squat (to not lose technique)
Front bss (upward rotation and even out each leg)
Banded abduction (strengthen glutes)
Stir the pot (braced core and obliques)
Face pulls (strengthen upper back for depression)

Wed-bench
Same warm up as sun

Comp bench (to not lose technique)
Oh press of some sort (strengthen shoulders and upward rotation)
Dips (strengthen pecs and tris)
Chest supported rows (strengthen upper back and take away lumbar stress)
Hammer curls/band extensions (even out arms and rehab for tendinitis)

Thurs-deadlift
Warm up:
Same as tues

Comp deadlift (to not lose technique)
Pause deadlift (to work on positioning and finding my groove)
Hypers with pause at the top (work electors and glutes)
Rolling planks (core bracing and obliques)

Sat-squat
Warm up:
Same as tues

Ssb squat (take pressure off shoulders)
Front bss (same as tues)
Banded abduction (same as tues)
Stir the pot (same as tues)
Pullaparts/upright rows (strengthen upper back and traps for depression)
 
I'd ideally like to be more specific but a lot of that is what I was doing when I was more even and healthier. I hope by working on it all now I can improve everything to the point I can be much more specific in time.
 
These are starting to really sound like postural issues. Do you spend large chunks of time sitting, on your phone/cpu, lounging, etc.?
 
Rodja said:
These are starting to really sound like postural issues. Do you spend large chunks of time sitting, on your phone/cpu, lounging, etc.?
Click to expand...

I just started a desk job 2 months ago. Before I stood 40hrs a week. However I have noticed I have postural issues when standing and sitting yes.
 
SweetLou321 said:
I just started a desk job 2 months ago. Before I stood 40hrs a week. However I have noticed I have postural issues when standing and sitting yes.
Click to expand...

Those need to be fixed as well. If nothing else, they also need to be accounted for in the movements and programming.
 
Have you ever thought about just doinf full body all comp lifts (or close anyway, like you could do your cgbp for bench, pauses for deads, etc on one of the days) 2-3 days a week and just your rehab work 2-3 days a week. It will allow you to keep your technique but completely hammer your imbalances/postural issues.
 
jswain34 said:
Have you ever thought about just doinf full body all comp lifts (or close anyway, like you could do your cgbp for bench, pauses for deads, etc on one of the days) 2-3 days a week and just your rehab work 2-3 days a week. It will allow you to keep your technique but completely hammer your imbalances/postural issues.
Click to expand...

I really like this idea. Kinda taking a step backwards to move forwards.
 
jswain34 said:
Have you ever thought about just doinf full body all comp lifts (or close anyway, like you could do your cgbp for bench, pauses for deads, etc on one of the days) 2-3 days a week and just your rehab work 2-3 days a week. It will allow you to keep your technique but completely hammer your imbalances/postural issues.
Click to expand...

Ok so how would I lay those days out?

For rehab besides the obvious mobility ect. What else would be considered rehab? Unilateral leg work ect?
 
Lou I don't have any useful input right now but just wanted you to know you've got my support. And to mirror what's been said, it's always worth taking a couple steps back down the mountain to find a path that will ultimately take you higher towards the peak.
 
Hyde said:
Lou I don't have any useful input right now but just wanted you to know you've got my support. And to mirror what's been said, it's always worth taking a couple steps back down the mountain to find a path that will ultimately take you higher towards the peak.
Click to expand...

This guy here should be an inspirational speaker always has great thing to say
 
SweetLou321 said:
Ok so how would I lay those days out?

For rehab besides the obvious mobility ect. What else would be considered rehab? Unilateral leg work ect?
Click to expand...

Just wanted to let you know ive seen this and will get back to you at some point today. I just have to get ready to go to work now. Basically like i said though: 2-3 days consist of just 3-4 comp lifts/close variation (eg: comp squat w/ buffalo, ssb squat, comp bp, cgbp, dead, pause dead, etc) and the other 2-3 days consist of all your rehab stuff (eg: bss, upper back work, SL RDL, etc). You could even use one of those days to focus more on resetting your hips/shoulders too.
 
If you had access to an X Wife, then that would fix most of the postural issues in a few weeks. Fortunately, we can get creative for the lower body. A KB works for especially well for the VMO and sartorius. You can use a DB to roll along the calves, which I would really focus on mobilizing. It's not sexy anymore, but basic ass foam rolling for extended periods of time on OFF days. Use a PVC pipe if needed and really let it grind into the tissue for an elongated period of time. For the upper back, this is very useful and make sure to move the arm as well. Don't force movement if it's being jammed. Just push into it and it'll slowly open up.
 
Rodja said:
If you had access to an X Wife, then that would fix most of the postural issues in a few weeks. Fortunately, we can get creative for the lower body. A KB works for especially well for the VMO and sartorius. You can use a DB to roll along the calves, which I would really focus on mobilizing. It's not sexy anymore, but basic ass foam rolling for extended periods of time on OFF days. Use a PVC pipe if needed and really let it grind into the tissue for an elongated period of time. For the upper back, this is very useful and make sure to move the arm as well. Don't force movement if it's being jammed. Just push into it and it'll slowly open up.
Click to expand...

I actually haven't rolled in awhile. Use to use a pvc pipe and I never felt anything so I tossed it. This was during my initial injuries also. I'd need to pick just a few places to start though.

Probably upper back?
Glute?
Serratus?
Pecs?
 
jswain34 said:
Just wanted to let you know ive seen this and will get back to you at some point today. I just have to get ready to go to work now. Basically like i said though: 2-3 days consist of just 3-4 comp lifts/close variation (eg: comp squat w/ buffalo, ssb squat, comp bp, cgbp, dead, pause dead, etc) and the other 2-3 days consist of all your rehab stuff (eg: bss, upper back work, SL RDL, etc). You could even use one of those days to focus more on resetting your hips/shoulders too.
Click to expand...

Thanks for the reply man. I was gonna just grab an rts program and run that while I did what you said since I'm pretty over programming for myself as I can't stay objective in the long run with the big stuff. Seems the servers are down and I can't get them tho.

The strength athlete has some also? Anyone know if their programs are good?
 
Sounds like a great idea for the time being until we get you back to where you need to be. And im not sure on the strength athlete programs.
 
All i have is the basic stuff and the generalized intermediate program.

Invalid Link Removed

Invalid Link Removed

Iet me know if those links work for you. If not ill try to figure something else out.
 
jswain34 said:
All i have is the basic stuff and the generalized intermediate program.

Invalid Link Removed

Invalid Link Removed

Iet me know if those links work for you. If not ill try to figure something else out.
Click to expand...

The first one works! Thanks. The second downloads but then is blank.

I the whole forum seems down so I'm reading what I can. I got a good idea of his scale and the fatigue drops now.

Did you run the intermediate template for your first meet?
 
Second one works fine for me. Its just a spread sheet of the info on the last couple pages of the first doc anyway so it isn't necessarily needed.

There is another article (i believe on the forum) that he talks about another option with load drops and repeats being "rep drops". He talks about what each would be selected for vs the others. I thought i saved that info somewhere but i guess i didnt.

And yea, thats the program i ran before that push/pull last July.
 
Always great convo in here.
 
jswain34 said:
Second one works fine for me. Its just a spread sheet of the info on the last couple pages of the first doc anyway so it isn't necessarily needed.

There is another article (i believe on the forum) that he talks about another option with load drops and repeats being "rep drops". He talks about what each would be selected for vs the others. I thought i saved that info somewhere but i guess i didnt.

And yea, thats the program i ran before that push/pull last July.
Click to expand...

Cool I appreciate it. I see he doesn't include much assistance work. But now I see why. He blocks a restoration period where cardio is a focus as well as the movement patterns that oppose the comp lifts. So instead of always programming them in he prefers to save them for after a meet or test so the lifter can rest and heal up then get back on the main lifts. Does this sound right? It makes sense and sounds easier then always programming everything all the time. Looking at cws book he does something similar but idk if it's intentional.
 
jswain34 said:
Second one works fine for me. Its just a spread sheet of the info on the last couple pages of the first doc anyway so it isn't necessarily needed.

There is another article (i believe on the forum) that he talks about another option with load drops and repeats being "rep drops". He talks about what each would be selected for vs the others. I thought i saved that info somewhere but i guess i didnt.

And yea, thats the program i ran before that push/pull last July.
Click to expand...

So you think the intermediate would be a good idea or even steal some ideas and make a restoration style block then go into the intermediate?

Like have some basic work up and load drops for fatigue 3x per week then 1-2 other days do cardio and the restoration work?
 
Also what does load drop and fatigue mean in the program? I understand the concept just not how it's written in the program. Thanks.
 
SweetLou321 said:
Cool I appreciate it. I see he doesn't include much assistance work. But now I see why. He blocks a restoration period where cardio is a focus as well as the movement patterns that oppose the comp lifts. So instead of always programming them in he prefers to save them for after a meet or test so the lifter can rest and heal up then get back on the main lifts. Does this sound right? It makes sense and sounds easier then always programming everything all the time. Looking at cws book he does something similar but idk if it's intentional.
Click to expand...

Tbh I didn't know about that restoration block. I just know that he typically has 1-2 gpp days a week where he hits rowing, mobility, light cardio pretty much just like he has included in project momentum.

SweetLou321 said:
So you think the intermediate would be a good idea or even steal some ideas and make a restoration style block then go into the intermediate?

Like have some basic work up and load drops for fatigue 3x per week then 1-2 other days do cardio and the restoration work?
Click to expand...

If i were you, id follow the intermediate program and just lift 3 days/ week. Then do your rehab stuff at least 2 other days per week (i dont know how many times a week you go to the gym). Right now we just need to get you healthy and moving right. If that means only doing comp lifts 2x a week and the rehab/prehab stuff 3-4x, then so be it.

SweetLou321 said:
Also what does load drop and fatigue mean in the program? I understand the concept just not how it's written in the program. Thanks.
Click to expand...

So, for example. Say you worked up to 285x6@8 on a lift and the program called for a 6-9% fatigue accumulating load drop. What you would do is take 285x.06-.09 (whatever gives you a whole number, in this case 7% would give you ~20lb). You would drop the bar to 265 and keep doing sets of 6 until you hit that @8 rpe. On good days it may take 5 sets, on bad days it may take 2.

Theres an example of a repeat set in that dropbox doc i sent you.

Does all that make sense and answer what you were asking?
 
jswain34 said:
Tbh I didn't know about that restoration block. I just know that he typically has 1-2 gpp days a week where he hits rowing, mobility, light cardio pretty much just like he has included in project momentum.



If i were you, id follow the intermediate program and just lift 3 days/ week. Then do your rehab stuff at least 2 other days per week (i dont know how many times a week you go to the gym). Right now we just need to get you healthy and moving right. If that means only doing comp lifts 2x a week and the rehab/prehab stuff 3-4x, then so be it.



So, for example. Say you worked up to 285x6@8 on a lift and the program called for a 6-9% fatigue accumulating load drop. What you would do is take 285x.06-.09 (whatever gives you a whole number, in this case 7% would give you ~20lb). You would drop the bar to 265 and keep doing sets of 6 until you hit that @8 rpe. On good days it may take 5 sets, on bad days it may take 2.

Theres an example of a repeat set in that dropbox doc i sent you.

Does all that make sense and answer what you were asking?
Click to expand...

Yeah you covered it all. Thanks man.

Idk how he figures the volume ect for this stuff. As in I'd have no idea how to program this myself lol.

I am moving well with some minor tweaks. The stuff I'm dealing with now is so small compared to what I was dealing with before. So that's a plus.

I think the rts stuff is awesome. But it's pretty over my head right now how you would set up your own blocks for this.
 
Just some other thoughts. One of my best friends asked me why I don't program or go for more prs? He said that for as long as he's known me I've been the kind of lifter that is highly motivated by prs and I've taken all of that out. He asked me the last pr I hit, and all I had was that db press pr in the last 6 months. He is right about that. I haven't had a single session in 6 months that has gotten me fired up.
 
SweetLou321 said:
Just some other thoughts. One of my best friends asked me why I don't program or go for more prs? He said that for as long as he's known me I've been the kind of lifter that is highly motivated by prs and I've taken all of that out. He asked me the last pr I hit, and all I had was that db press pr in the last 6 months. He is right about that. I haven't had a single session in 6 months that has gotten me fired up.
Click to expand...

That has to be part of it.


I made great progress coming off my injury with the Base Building template and peaking protocol.


The only problem is that training was boring.


It's hard to stick to a plan when you get bored of the process.
 
jimbuick said:
That has to be part of it.


I made great progress coming off my injury with the Base Building template and peaking protocol.


The only problem is that training was boring.


It's hard to stick to a plan when you get bored of the process.
Click to expand...

Very well said. I appreciate that. The two programs I've stuck to the longest were 5/3/1 and west side bc of the prs I could hit and the fact that when I stalled I could just make small change at and get things moving again.
 
SweetLou321 said:
I actually haven't rolled in awhile. Use to use a pvc pipe and I never felt anything so I tossed it. This was during my initial injuries also. I'd need to pick just a few places to start though.

Probably upper back?
Glute?
Serratus?
Pecs?
Click to expand...

Upper back: yes. Most complex region in the body IMO. Impossible to spot treat one muscle, but it needs to be addressed along the entire border of the scap, as well as underneath.

Glutes: yes. If they're wrong, You will do nothing right.

Serratus: yes. This will make the upper back come along faster.

Pecs: yep, bust up scar tissue.

Add:
Calves/Achilles: mondo importante. Want to make your hip/SI/knee feel better? Connect to the floor better. Also placing your foot on top of the pvc or foam roller with band distraction laterally to work inversion and eversion.

Abs. Make hip flexors and vertebrae act the way they should.
 
SweetLou321 said:
Yeah you covered it all. Thanks man.

Idk how he figures the volume ect for this stuff. As in I'd have no idea how to program this myself lol.

I am moving well with some minor tweaks. The stuff I'm dealing with now is so small compared to what I was dealing with before. So that's a plus.

I think the rts stuff is awesome. But it's pretty over my head right now how you would set up your own blocks for this.
Click to expand...

Just from reading the Powerlifting to win article on the generalized template he waves fatigue from low/moderate/high stress weeks and lays it out to where the only time you have 0 fatigue build up is when you are peaked. He says the most fatigue you can recover from within a week is ~15%.

And "no idea how to program it myself" is exactly what i ran into when i was trying to. I ended up just saying ef it and stopped rts stuff because i was lazy. He has articles on programming but I'm unsure if they're free or not.
 
jswain34 said:
Just from reading the Powerlifting to win article on the generalized template he waves fatigue from low/moderate/high stress weeks and lays it out to where the only time you have 0 fatigue build up is when you are peaked. He says the most fatigue you can recover from within a week is ~15%.

And "no idea how to program it myself" is exactly what i ran into when i was trying to. I ended up just saying ef it and stopped rts stuff because i was lazy. He has articles on programming but I'm unsure if they're free or not.
Click to expand...

I read that at work. It went up to 30%. But even that guy said he just wants Mike to program for him and he will run the intermediate template until then lol.

Yeah so I'm gonna hold off on rts stuff until I can digest it and understand how to do it myself. Then I'll take it on. Bc if I enjoy it I will want to keep it going of course. I'll keep up with the cws stuff and just mirror his championship program for now just substitute assistance and variations for my needs since that was written for him. Simple enough. Also still working on my rehab work and recovery overall.
 
2/16/16-hb 2 week 3 day 1 squat (med)
Warm up
Tspine mob
Sleeper stretch
Stretch left pec
Hip rehab
Hip shift series

High bar squat
265x7 @6
285x7 @7
305x7 @7-8
Front squat with squat bar...
235x7x3 @7-8
Stir the pot
10x3 @7-8
Rehab: left leg bss/sldl/banded abduction and right left stretching for ext/int rot and psoas
Notes: best day of squatting I've had so far. Was pretty psyched to hit high bar what was harder low bar last week. Squat groove is coming back fast and the hip shift series has me squatting straight and even, and with confidence. Front with the squat bar just sucks to support, all I got on that. Took an hr and a half. Was gonna do cardio but I'll save that for next block if I feel I need to add it in.
 
Oh yeah I haven't tested with any real weight yet but I can squat 135 pain free in a regular rack now. And low bat too now that I've got my upper back shelf back. Pain free.
 
Lou I was reading reviews and pricing the crossfit lite tr's and I couldn't find them for cheaper than $68 anywhere, and only in colors I didn't want.

People who sounded like they actually lifted in the reviews all sounded pretty positive about them, other than you absolutely have to order .5 size smaller than normal, but the ones I wanted in size 10 were $100 on Amazon (only place I found the color in stock) and 10.5 wasn't even a stocked option there.

I'm not saying $100 is crazy if they last 2 hard years like my Chucks, but I can get new converse for $50. And they don't say Crossfit, which is a genuine turnoff. So my question to you is: are they REALLY worth the extra money?
 
Hyde said:
Lou I was reading reviews and pricing the crossfit lite tr's and I couldn't find them for cheaper than $68 anywhere, and only in colors I didn't want.

People who sounded like they actually lifted in the reviews all sounded pretty positive about them, other than you absolutely have to order .5 size smaller than normal, but the ones I wanted in size 10 were $100 on Amazon (only place I found the color in stock) and 10.5 wasn't even a stocked option there.

I'm not saying $100 is crazy if they last 2 hard years like my Chucks, but I can get new converse for $50. And they don't say Crossfit, which is a genuine turnoff. So my question to you is: are they REALLY worth the extra money?
Click to expand...

I couldn't agree with this more. On the price and especially the part where them saying Crossfit is a turnoff. Also very interested to hear the answer. Cuz I've held off buying anything online from the fact that I still dont know which ones to buy.
 
Hyde said:
Lou I was reading reviews and pricing the crossfit lite tr's and I couldn't find them for cheaper than $68 anywhere, and only in colors I didn't want.

People who sounded like they actually lifted in the reviews all sounded pretty positive about them, other than you absolutely have to order .5 size smaller than normal, but the ones I wanted in size 10 were $100 on Amazon (only place I found the color in stock) and 10.5 wasn't even a stocked option there.

I'm not saying $100 is crazy if they last 2 hard years like my Chucks, but I can get new converse for $50. And they don't say Crossfit, which is a genuine turnoff. So my question to you is: are they REALLY worth the extra money?
Click to expand...

Ok since you are running into that. Is there a reebok outlet near you? The one in Orlando is where the Obb peeps went for the 45-50$ price. Asked for you guys.

Yes I feel they are worth the extra money bc I bought them with a 90 day return policy at dicks back when they first came out. As I was unsure if I wanted new chucks or those. Well u kept them and couldn't be happier myself.

My suggestion is look for an outlet or an online shop with a good return policy then try them gently for a session or two and if you aren't feeling them, return em lol.

I will never wear another pair chucks compared to these again.

My reasons:

I have wide feet and these fit true to size for me personally bc of it. If you got wide feet then order true to size.

They have suction cups on the bottom that allow me to monkey grip the floor better then I ever could in chucks.

They have a side guard to prevent rolling which was a problem for me in chucks due to my wide feet and poor grip.

They are more comfortable to me then chucks.

Downside:

Laces suck and I've torn them up pretty bad, but I'll get new laces soon for cheap so not a deal breaker.

Tldr:

So if you lift wide, roll your shoe, have connection issues with the floor due to your shoe, and have wide feet. I feel they are worth the money.
 
Well looks like they're worth the money. You had me sold at they help you monkey grip the floor better. The other reasons were just icing. Im gonna figure out how to get rid of that xfit junk on there somehow though lol.

I almost went to the damn outlet the other day too. I just didn't think they'd have them so i didnt go, i hate that place (closest outlet mall to Chicago...imagine it).
 
jswain34 said:
Well looks like they're worth the money. You had me sold at they help you monkey grip the floor better. The other reasons were just icing. Im gonna figure out how to get rid of that xfit junk on there somehow though lol.

I almost went to the damn outlet the other day too. I just didn't think they'd have them so i didnt go, i hate that place (closest outlet mall to Chicago...imagine it).
Click to expand...

Permanent marker the word black, it's what Jo Jordan made me do lol.

That's were they went so it's your best bet is imagine. Worth a shot then you can try the sizes also.

Yeah my monkey grip took off once I switched shoes.
 
My chucks are finally about to blow the side out and grip is gone, but I have narrow feet and haven't rolled my feet in an eon. Sounds like I just want a fresh pair of chucks! Thanks for the detailed response, Lou!!
 
The laces on mine broke so I bought some of them mini bungee cord runners laces they are pretty nice and I can slide them on and off easily
 
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