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Sweetlou's training log

2/17/16-hb 2 week 3 day 2 bench
Warm up
Usual

Comp bench paused
245x6 @6-7
255x6 @6-7
265x6 @8
275x5 @9
Standing oh press
125x6 @6-7
135x6 @7-8
145x6 @8
Dips paused
Bwx10x3 @7-8
Wide grip chest supported rows
90 each sidex10x5 @7-8
Hammer curls
35x10x2 @8
35x8 @9
Unilateral pull aparts
100 reps
Rehab: 45 deg raises/ext rot/oh pull aparts/two arm hangs/one arm hangs, 2 rounds
Notes: was super focused this session so I decided to work up to around a 6rm. I'm happy with this as my form was a touch off today, couldn't get my lats involved like I'm used to. I did a lot of sets of 6 before the top set. No pec pain. And this is progress. The rest was volume work. Oh press form is getting better. It's working.
 
SweetLou321 said:
I'm just trying to break my extension habit and let the weight ride on my traps/delts and not lats.
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What do you mean? Is your lumbar in extension with the bar in a racked position?

I was actually going to comment before I read that on the disparity there seems to be between your bench and ohp. But keep working on your shoulder health and keeping the reps strict and it will grow.
 
Hyde said:
What do you mean? Is your lumbar in extension with the bar in a racked position?

I was actually going to comment before I read that on the disparity there seems to be between your bench and ohp. But keep working on your shoulder health and keeping the reps strict and it will grow.
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Correct. I use to be in bad extension for all squats, pulls, bench, and ohp. I've broken it on squats for the most part, pulls, and rows now. My delts are actually much weaker then I thought. When I break I use all lats and some tris. The I can hit 30 or so more lbs for the same rep scheme. But that would make my pressing muscles stronger, my motor patterns in the shoulder better, and my shoulder health better. My left shoulder is especially bad in the correct position so it's nice to make progress on it.

Bench is the only lift I still extend on, but now I'm trying to find my balance between extension and no extension as when I max out my extension I'm all lats and tris again. No real delt or pec power can be used. The angles just don't seem to match up. I 100% believe I have large spacing in my disks allowing for some crazy positions. But maximizing that is not the same as optimizing that. Brian carrol warned my years ago I'd get hurt maximizing it and he was right. Now I struggle with feeling right since I was so use to forcing myself tight with and arch instead of creating tightness through awareness. It's coming along tho.
 
Now apart of the normal ruined metabolism crew lol. Only added 200 cals per day since stopping my cut and my weight is slowly climbing. Won't be near 5k this go around lol.
 
SweetLou321 said:
Now apart of the normal ruined metabolism crew lol. Only added 200 cals per day since stopping my cut and my weight is slowly climbing. Won't be near 5k this go around lol.
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Thats a blessing imo. Gives you room to grow more in the future without pounding an absurd amount of calories daily.
 
jswain34 said:
Thats a blessing imo. Gives you room to grow more in the future without pounding an absurd amount of calories daily.
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Yeah I'm 230 right now but if I put the hammer down hard I bet I could be a ****ty 250 in a month (with bloat at least). I just feel primed to grow. If you'd have told 200lb that I could do that without drugs I'm not sure I'd have believed it since getting away from 200 was so difficult. Reality was my body wasn't ready to grow again yet. I wasn't giving it the stimulus it needed and ate too much like a bikini competitor.
 
jswain34 said:
Thats a blessing imo. Gives you room to grow more in the future without pounding an absurd amount of calories daily.
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Not at all. The hunger pains are awful. I'm on the fence of binging daily even with iifym. I eat 8ish servings of veggies and 2-3 of fruit daily just to somewhat keep my sane since they are filling. I'm pretty miserable diet wise right now.
 
SweetLou321 said:
Not at all. The hunger pains are awful. I'm on the fence of binging daily even with iifym. I eat 8ish servings of veggies and 2-3 of fruit daily just to somewhat keep my sane since they are filling. I'm pretty miserable diet wise right now.
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Ah. Then, yeah, that sucks bawlz man.
 
liftandswim said:
I'm at a loss for how your maintenance levels could change by like a 1000 calories. Like what?
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Me too, as is my gf. She doesn't seem nearly as concerned as I am since it's not her lol. I'm gonna assume it has to do with all the hormonal issues I was having before with prolactin, bp, and maybe other things.

But keep in mind I've never had to eat that high before unless I was doing regular hard conditioning which was years ago lol.
 
Hormone update.

No caber for 3ish weeks now. Libido amount others things improved and no signs of elevated prolactin at this time. Nipple look and feel the same. It has a long half life so I'm waiting it out with more on hand with some mucuna for lighter support.

Test dose is now 120-130mg. I'm expecting to be able to drop my ai bc of this dose and for my health to improve being at a true physiological range. This is the dose I was originally prescribed. I see no reason to cruise at 1500 blood levels. I don't see how that can be that much better then 800-1000 personally.

Ai is still being taken but I'm excited to see if I'm finally balanced enough to stop it for good. Then I can just use them if I decide to blast later on.
 
Lou, with all your issues, and your willingness to do what it takes to fix them, I think you really should do it. Seriously.

herderdude said:
I want to badly, but I have the Arnold body slamming my budget so far.
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You going, Brotato? Gonna be at the XPC? I think the gal I'm going with is down to watch some squat Sat morning since she doesn't compete that day and the MHP event isn't til the afternoon.
 
Hyde said:
Lou, with all your issues, and your willingness to do what it takes to fix them, I think you really should do it. Seriously.



You going, Brotato? Gonna be at the XPC? I think the gal I'm going with is down to watch some squat Sat morning since she doesn't compete that day and the MHP event isn't til the afternoon.
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Will do it once I find out if me and my girl got the place we are gunning for.
 
2/18/16-hb 2 week 3 day 3 deadlift (med)
Warm up
Tspine mob
Sleeper stretch
Hip rehab
Hip shift series
Bss
Banded squats
Banded abduction
Rts squats

Conv deadlift
395x7x3 @8
Pause just below knee conv deadlift
345x7x3 @8
Close grip pull downs
10x3 @6
Bosu ball glute bridge leg curls
10x3 @7
Forearm wall slides without the wall.
50 reps with micro band
Rehab: usual hip stuff
Notes: ended up scrapping the cube work and went with the cws style work. I knew I was not recovered enough to handle cube. I'm no swim when it comes to work capacity...yet. Hats off to you bud you are a machine, I see that now more then ever. You are gonna go far. Anyways these taxed my cardiovascular system more then my muscles lol. Hit a good groove with bracing and wedging. Really shorten my rom. I forgot how much those leg curls bridges suck, I miss the ghr now lol.
 
I was gonna do a strength block next but I think I'm finally getting into a groove and maybe another hypertrophy block could help my work capacity even more?
 
Hyde said:
Lou, with all your issues, and your willingness to do what it takes to fix them, I think you really should do it. Seriously.



You going, Brotato? Gonna be at the XPC? I think the gal I'm going with is down to watch some squat Sat morning since she doesn't compete that day and the MHP event isn't til the afternoon.
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Handling Friday morning, partying Friday night, broing out until Sunday.
 
SweetLou321 said:
I was gonna do a strength block next but I think I'm finally getting into a groove and maybe another hypertrophy block could help my work capacity even more?
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I agree wholeheartedly. Write in some shots at rep PRs before you lose your mind, though.
 
herderdude said:
I agree wholeheartedly. Write in some shots at rep PRs before you lose your mind, though.
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My planned high days will be me working up to a 6rm if I'm feeling good. So 2 chances on squat and bench and one shot for pulls. I already hate reps so amraps seem silly lol
 
SweetLou321 said:
My planned high days will be me working up to a 6rm if I'm feeling good. So 2 chances on squat and bench and one shot for pulls. I already hate reps so amraps seem silly lol
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Dude, same. Pick a big weight, hit a top number (preferably with reps in the tank). I don't amrap.
 
Thanks for the kind words, Lou. And yeah, I despise AMRAPS now. Just no point unless you're using it as a test which would be once in a long while anyway.
 
liftandswim said:
Thanks for the kind words, Lou. And yeah, I despise AMRAPS now. Just no point unless you're using it as a test which would be once in a long while anyway.
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I agree. So I'll use the cws method and save work ups to a rm for my high or heavy days during my blocks. Simple and logical.
 
My training is so up and down. Half the time I can barely even do my work weights. 365 on squat is crushing me. About to just skip the rest of the session. I use to smash this for easy down sets. I might need to just take a few weeks/months off completely.
 
Scrapped the session. High bar feels better then low right now. I can't get a shelf low bar to save my life. My brace sucks. I shake like crazy on 225 and above. Then I tip. Yet high bar I fee fine. I have no idea what to do. Push pull?
 
2/20/16-hb 2 week 3 day 5 squat
Warm up
Normal stuff

Comp squat
365x6 @9
375x6 @10
Pause
325x1 @10
145 beltless 5x3
Forearm wall slides without the wall
Micro 100 reps

Notes: my bad form is driving me nuts. Starting squat completely over at 145 until it's fuc*ing perfect then I'll slowly go up. I'll never hit big weights squatting like baby bambi.
 
Why not just squat high bar as your primary squat for a while then work low bar form afterward?
 
jswain34 said:
Why not just squat high bar as your primary squat for a while then work low bar form afterward?
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Just not who I am honestly lol. I'm super anal about form and knowing that when the time comes to do a meet and my low bar is still bad it will affect my confidence.
 
SweetLou321 said:
Just not who I am honestly lol. I'm super anal about form and knowing that when the time comes to do a meet and my low bar is still bad it will affect my confidence.
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Oh i get that 100%. Just saying at least you could get some kind of work in in a pain free movement and then hit your form low bar stuff afterward.
 
SweetLou321 said:
The shelf yes. It cause the down stream and everything else to be off. Hence why I can now ssb squat the same numbers as my comp squat.
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I dunno if you're open to more ideas, but on Monday I can take a fast video of how I get under the bar if you want. That's one of the make or breakers for my squat.
 
Sean1332 said:
I dunno if you're open to more ideas, but on Monday I can take a fast video of how I get under the bar if you want. That's one of the make or breakers for my squat.
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Yeah man. I'd love to see it. I hate squatting. I have no idea how I squatted 600 last year lol.
 
If it's any consolation I'm struggling pretty hard right now on squat w my back. I think I have disk herniation that is pressing on nerves triggering sciatica in addition to being prone to the disc spasms. Once I go over like 315 I start getting pain, even w awesome bracing and assuming I stay in position. If I get fwd at all the lift becomes max effort. I don't see how I'm going to deliver at this meet in a month.
 
Hyde said:
If it's any consolation I'm struggling pretty hard right now on squat w my back. I think I have disk herniation that is pressing on nerves triggering sciatica in addition to being prone to the disc spasms. Once I go over like 315 I start getting pain, even w awesome bracing and assuming I stay in position. If I get fwd at all the lift becomes max effort. I don't see how I'm going to deliver at this meet in a month.
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How far does the pain radiate down your leg? Are you doing any hangs (bat hangs, inversion table, etc?). Ill see if i can find this video donnie has that i saw the other day when looking for the post squat routine. You probably have some guys that would be big enough to help you out. Will edit it back into here.

Invalid Link Removed
 
jswain34 said:
How far does the pain radiate down your leg? Are you doing any hangs (bat hangs, inversion table, etc?). Ill see if i can find this video donnie has that i saw the other day when looking for the post squat routine. You probably have some guys that would be big enough to help you out. Will edit it back into here.

Invalid Link Removed
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Not far, primarily a radiating left glute tingling pain and some tingling down side of left leg, especially bad evening after a lower session. The problem comes when I get sharp pains loading the spine remotely leaned fwd even w a flat braced core (pulling, backsquat, gm). Sharp pain will be near tailbone and in the left glute and it will be violent if it hits. I couldn't pull 135 conventional last week and obv leaning over for bb rows is off the table.

No hanging. Great video though! Also rereading my last post I sound like a whiny bitch
 
Hyde said:
Not far, primarily a radiating left glute tingling pain and some tingling down side of left leg, especially bad evening after a lower session. The problem comes when I get sharp pains loading the spine remotely leaned fwd even w a flat braced core (pulling, backsquat, gm). Sharp pain will be near tailbone and in the left glute and it will be violent if it hits. I couldn't pull 135 conventional last week and obv leaning over for bb rows is off the table.

No hanging. Great video though! Also rereading my last post I sound like a whiny bitch
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Injuries suck. My vote is to let it heal and back off. It's what I should have done but I kept pushing and now I'm around 60% of where I was last year. Sucks
 
Why do people rave about sbd? These things bunch worse then my rehbands and offer nor more support. To bad my girl paid for them. I never believed the hype.
 
SweetLou321 said:
Why do people rave about sbd? These things bunch worse then my rehbands and offer nor more support. To bad my girl paid for them. I never believed the hype.
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I can't understand why they're so expensive. I know they last, but the brand itself is so expensive.
 
SweetLou321 said:
I'll probably try. I'll stick my 70$ rehbands I got 4 years ago that are still in perfect condition. I took great care of them. Not even a thread has broken on them yet.
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I'm still breaking in the IR pair I got about a month ago. I haven't been squatting much in them, though.
 
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