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Sweetlou's training log

Rodja said:
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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Any reason why?

I just feel bad for my gf since she was really excited about giving them to me. (I didn't ask for them as I knew they were probably hype and my rehbands were fine)
 
SweetLou321 said:
Any reason why?

I just feel bad for my gf since she was really excited about giving them to me. (I didn't ask for them as I knew they were probably hype and my rehbands were fine)
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When I plan on wrapping, I don't put on sleeves since it's a pain in the ass to put them on and take them off. I like to be able to see my ankles when I'm going heavy and just rolling down the sleeve blocks them.
 
Deload day 1
Front squat, belt one hole loose
275x5x2 @8
Conv deadlift
365x1x3
2in block
405x2
Lower back is toast so I just scratched it, deload anyways need to rest
Planks
60s
45s
30s
Forearm wall slides without wall/band face pulls
Mini-15/15x3
Notes: good day for a deload. Very beat up but form felt perfect on all lifts. Edit. I can grab inside a rack now. All that shoulder stuff over the months paid off. Maybe I can get a tighter shelf now.
 
Yeah, my only gripe about my SBDs are how much they bunch up. Going to purchase a pair of the strong sleeves eventually. Waiting for one of you fuggers to buy them first lol
 
liftandswim said:
Yeah, my only gripe about my SBDs are how much they bunch up. Going to purchase a pair of the strong sleeves eventually. Waiting for one of you fuggers to buy them first lol
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Heard strong sleeves bunch up too. I was told I'm putting them on wrong bc they shouldn't bunch. When in reality my quads and calves are to big for the cut and knees to small lol
 
SweetLou321 said:
Heard strong sleeves bunch up too. I was told I'm putting them on wrong bc they shouldn't bunch. When in reality my quads and calves are to big for the cut and knees to small lol
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I'm the same way w these Titan Yellowjackets. My old Titans were perfect but they made these like an SBD competitor. Ordered a size for a 275 casual fit and I have to roll them onto my 230 ass, and the threads are coming out immediately. I just wanted a warm pull-on while I have a pump sleeve; all this suit-slipper to get on sleeves crap is ridiculous to me. Just wear wraps!

Titan made a big mistake not making these in the US; they feel good but they are junk. Piss poor quality compared to their usual work.
 
Apparently there are many tests for measuring e2 in men. And most except the sensitive ones are inaccurate. There is a study explaining why also. People are seeing a 2-10 fold difference in standard vs sensitive. Meaning im most likely over treating myself for estrogen and could explain all my libido issues for so long. So I will be stopping the ais. If all goes well after a few weeks. No increase bloating or nipple tenderness I will pay the 45$ to test my estrogen Ina sensitive manner.

Anyways found a lot of good research on estrogen in men and not to treat unless symptoms dictate the need. Also the mood boosting effects of t my be directly related to e.

I'm also only on 120mg test so I'm in line with my previous trt dose.
 
Honestly this is how I always approached it, bud. Not until prohibitively bothersome. My everything works better just one iota below that tipping point to begin with.
 
2/23/16-bench deload
Warm up
Usual stuff

Comp bench (old set up)
235x3x2
Larsen paused
135x8x2
Incline bench paused
185x6x2 "pretty tough" lol
Dips paused
10x2
Wide grip chest supported rows
90x10x4
Bb curls
65x10x2
Wide grip pull downs
12x2 @5-6
Rehab: usual
Cardio: 15min on bike
Notes: worked my old set up. Need to work on plugging my shoulder back into the oblique sling and really engaging my lats. By the time I got to incline my lats were pumped and worn out. Feels good to be back at a really bench form. Also need to drive better. Inclines are just as hard as I remember.
 
So after seeing a recent Jim wendler post about balance I feel I need to really make this next block about conditioning and getting healthy. However idk how to program that in. I was toying around with a few ideas.

Sam byrds method of 1 heavy day and 1 cat day for squat/deadlift and bench. I don't feel I'm ready for the heavy day just yet. I want to be healthier before I start pushing bigger numbers. Don't want a reinjury.

5/3/1 since it is simple. Easy to auto regulate with both a training max and top sets. However it's not enough volume imo and I don't think I'm ready for the amraps (which I hate lol).

Or the third option is for me to program for myself. I mixture of hypertrophy and cat work. Just refine my comp lift techniques some more. Then my main work will follow a simple 8x3, 7x3, 6x4 (optional work up to 6rm). 60-75%. Mix of byrd and cws.
 
5/3/1 with hill sprints! Grow a beard, get some tattoos, and join a metal band. Become Wendler!

But in all seriousness, he has a ton of great 5/3/1 plus conditioning setups. You know 5/3/1 and you know how to program, this would be a breeze to plan. You could put your brain on autopilot and just focus on getting after it.
 
Just do 5/3/1 and not AMRAP. Add extra volume via repeats or CAT work as desired. Add in conditioning as desired. Done. No need to over think it
 
There's an amazing calculator - just put 5/3/1 calculator into google. It's the black iron beast site. It has a ton of amazing features. I've been waxing and waining on the idea of doing 5/3/1 and I'm finally going to commit. It really is a supper flexible program and really all you need to pay attention to more or less is the setup for the big 4 lifts. What I am currently doing - as I also felt the frequency was a bit low, is an upper lower split with a conditioning/stretch day after.

So like this
Upper:Bench 5/3/1, Press 5/3/1, accessories
Lower: deadlift 5/3/1, light squats, accessories
Conditioning/Stretch
Upper:Same
Lower: Squat 5/3/1, light deadlifts, accessories
C&S
C&S or Rest

If you find the upper portion too taxing you can apply the same methodology as the lower days to the upper Bench and Press components.

Hope this helps!!!
 
SweetLou321 said:
Thanks guys. Guess 5/3/1 it is plus all the rehab/conditioning I can stand lol. Simple enough.
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No AMRAP, use repeat sets as mentioned. On good days you hit some Joker singles working up as you see fit before repeat, and on bad days you could do a Mike T 20% load drop for the repeat volume even.

You need 3-4 lifting sessions per week with a lot of conditioning and rehab. Make sure you get 1-2 squats in, a pull, and 2 pressing sessions over the week, flat and ohp. A big row NOT on the pull day isn't a bad idea either, tbar or bb. Don't push the hypertrophy accessory because you're gonna have to recover from the conditioning and you're not bulking right now. A true set of doggcrap curls goes a lot further than people want to admit.
 
So you all mention repeats. That is the same as what I've been doing essentially no? The only real benefit of 531 is the opportunity to increase reps and weight month to month and auto regulate to a base number is having a bad day and still be able to make progress. The repeats are the same what I've been doing. So I feel my real options are.

Standard 5/3/1 with load drops using rpe.

Block method like cws uses with percent Windows to account for bad days and rpe if really having a good/bad day.
 
SweetLou321 said:
Would you guys run 5/3/1 or 3/5/1, which style you guys think is best?
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I personally prefer 3/5/1. Alternating heavier and lighter weeks. I'd also think maybe add in some slingshot joker sets to the 3s week and then joker sets on the 1s week if you're feeling good. I also like that template that Sean posted above.
 
jswain34 said:
I personally prefer 3/5/1. Alternating heavier and lighter weeks. I'd also think maybe add in some slingshot joker sets to the 3s week and then joker sets on the 1s week if you're feeling good. I also like that template that Sean posted above.
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The wave of his Monolith programming I survived undulated medium/light/heavy like that and it was awful going from 345 5x5 squat the 2nd week all the way up to 385 5x5 next week. I do much better with a linear buildup then wave back. Just do what you like best.
 
Hmm. I see your point. I think it's a little bit of a different situation since the rep scheme changes but i still see why that might throw some people off.

Agreed with the bottom line of hyde's post. There really wont be a difference and it boils down to personal preference.
 
Deload squat
Warm up
Usual stuff

Comp squat
Various reps and pause between 235-325
Can grip inside rack now. Squats looked about the same regular and more narrows. I like the upper back tightness of the narrower grip. Need to just get use to it is all. Ehh.
Sldl
135x10x2
Upper back stuff
100 reps
Abs wheel
10x2

Notes: my squat is awful yet again lol. The pauses really showed me just how loose in the hole I was. I'm trying to over crunch instead of standing tall also. So the weights felt like **** but I learned my squat just needs some form fixing in the hole bad. So I'm starting to finally build a real plan to bring it back.

Pause need to happen
Band around knees needs to happen
I need to get better at walking out
Also need to spend way more time getting my glutes firing
 
The hard part is crunching the abs (ribs) down and staying tall. I end up with a lot of high, accordion squats from missing it. For that I have to really think about putting my weight on my heels. That gets me much taller.
 
herderdude said:
The hard part is crunching the abs (ribs) down and staying tall. I end up with a lot of high, accordion squats from missing it. For that I have to really think about putting my weight on my heels. That gets me much taller.
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Interesting. I just need to learn to use my abs again. The abs wheel does the best job of teaching me that tho.

Let's talk hip position. Does anyone hear open their hips up and try to push their hips forward as they squat down? Almost like a posterior tilt while going down? Or that gonna put me on a bad spot? Duffin had an analogy for the hips when squatting but it doesn't make sense in my head. Imagine you are try to stop a train from crushing you with your hips. Idk what he means by that.
 
SweetLou321 said:
Interesting. I just need to learn to use my abs again. The abs wheel does the best job of teaching me that tho.

Let's talk hip position. Does anyone hear open their hips up and try to push their hips forward as they squat down? Almost like a posterior tilt while going down? Or that gonna put me on a bad spot? Duffin had an analogy for the hips when squatting but it doesn't make sense in my head. Imagine you are try to stop a train from crushing you with your hips. Idk what he means by that.
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He also says this about stopping it with the back and it's how he cues lifters to drive the upper back into the bar out of the hole/pack the neck/keep a stacked core. Just like a deadlift, if we drive back we go up. If we just try to go up, we end up moving fwd out of groove.

Drive back and hold that locomotive back! Keeps you upright and in line as you corkscrew the floor and force the hips through to lockout.

This really assumes you have a decently packed thoracic. The double-chin and breathe down cue and draw the ribs down as you do a pulldown w tight grip is what helps me get tight before descent.
 
Taking your advice I'm gonna just run a basic 5/3/1 for now to get some productive sessions going then as I build up steam and heal I'll transition into some more block like training that I originally had planned.

Basic layout
Day 1-bench
Day 2-squat
Day 3-press
Day 4-deadlift

Day 1-bench
Bench+chins
*standard 5/3/1
*joker
*back down sets with 3 count pauses at first set weight 3-5x3-5
No idea
Dips or pushdowns
Rows
Bis
Cardio

Day 2-squat
Squat with band around knees
*standard 5/3/1
*joker
*back down paused reps with first sets weight 3-5x3-5
No idea
Abs+banded abduction
Upper back
Cardio

Day 3-press
Press+chins
*standard 5/3/1
*joker
*back down sets paused with first set 3-5x3-5
No idea
Dips or pushdowns
Rows
Bis
Cardio

Day 4-deadlift
Deadlift
*standard 5/3/1
*joker
*back down sets paused with first sets weight 3-5x3-5
No idea
Abs+banded abduction
Upper back
Cardio

The *no idea just means I can't figure out something that makes sense honestly. It would be my next big multi joint movement. However I feel it needs to address my imbalances more then anything at the moment. The lazy side of me would just put the comps lifts there like Jim does. But I was thinking.

Db circuit. It's an amrap like layout. I did this years ago with a buddy and I was doing 60-65lbs oh db press near the end at like 20-25 reps. It was just a slow chipping away at the same weight but more reps.

Bss with a bar on my back. Just to helps even these hips out and ya know. At myself some more lol.

Anything else interesting let me know.
 
I'm thinking if you want extra volume, you could do first set last as well. Its not a repeat, it's not a joker, it's just a different card to play when you see fit as a different way to bring the volume to a level that satisfies you.

Edit: hard to say what to put second considering your imbalances. I'd want to put another bench press behind OHP just to be doing it twice a week. Your press from different angles and BSS are things I would totally do, but later in the session. But it does line up with your priorities at this time.
 
herderdude said:
I'm thinking if you want extra volume, you could do first set last as well. Its not a repeat, it's not a joker, it's just a different card to play when you see fit as a different way to bring the volume to a level that satisfies you.

Edit: hard to say what to put second considering your imbalances. I'd want to put another bench press behind OHP just to be doing it twice a week. Your press from different angles and BSS are things I would totally do, but later in the session. But it does line up with your priorities at this time.
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I was going do the first set last. I'm still toying with that idea. And I will probably go to it as what's more specific then the lift itself? Plus it's more simple lol.

Ok so maybe

Bench
Press as different angles

Squat
Sldl

Cat bench
Oh press

Cat squat low volume (pre fatigue pulls and a warm up of sorts)
Deadlift
Bss

Look good?
 
I like it. With your hips being fcked, I'd do bodyweight BSS as well on squat day. Honestly bodyweight BSS is my preferred way to do them. I can focus on stretch and pump more.
 
herderdude said:
I like it. With your hips being fcked, I'd do bodyweight BSS as well on squat day. Honestly bodyweight BSS is my preferred way to do them. I can focus on stretch and pump more.
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Really the only way I do them, but I get a set or 2 in as part of warmups 3 of my days per week atm. It's freaking awesome for getting hips ready to bench. Just 1-2 sets of 12-15 bw per side for me.

Lou you could also think about doing your CAT bench after the 531 ohp work. That will certainly make it more likely to be able to progress the OHP each week, going back to you not setting any little PRs in a long time. You need to actually put yourself in a position to do so if you really wanna improve overall. And off-season is the time to build a broader base.

I like the SLDL after 531 squat for you as you don't seem to have any lumbar issues. RDLs are also a decent option or deficit but I think SLDL is nice there. Maybe even DOH and straps
 
Snatch grip em doh w/ straps
 
Honestly I may even be to ****ed to. Do what we have come up with so I stripped it even more.

So

Day 1-bench
*front loaded volume of forearm wall slides/oh press/pull downs 15x3
Bench 5/3/1
Db press complex
Tris/rows/bis
Cardio

Day 2-squat
*front loaded volume Bss/uni int rot Sldl/banded abduction 15x3
Uni int rot rdls 12/10/8
Squat 5/3/1
Abs/glutes/upper back
Cardio

Day 3-press
*same front loaded volume as bench
Press 5/3/1
Cg bench
Tris/rows/bis
Cardio

Day 4-deadlift
*front loaded volume same as squat
Bss 12/10/8
Deadlift 5/3/1
Abs/glutes/upper back
Cardio

Done. Corrective work is loaded first. This should have me feeling good for the main lift structurally. I'll get small prs more likely if I'm feeling good at this point. Then more corrective work and general work after.
 
It might be a little tough first wave if you're not used to as much activity before the main lift but you should condition fine (which is the point of this phase)
 
Hey man, Wenning hits about four exercises before he hits the main and Brian Siders did six. Warming the hell up is a great way to train. Especially considering that you never bench or deadlift fresh in a full power meet.
 
2/29/16-bench heavy
Warm up
Normal stuff
Chins 5x3
Comp bench paused
Cat-185x3x2
225x5
250x10
Joker
260x5
Cg bench paused rest pause
185x3 reps but 4 rounds, 1 set
Dead press
175x1x8 30s rest
Jm press to pins
95x10x3
Db rows
90x10x2
Kroc rows
90x20/10
Db curls
30x8x3
Rehab: normal stuff
 
Tore/strained my hamstring. Was warming up and squats felt the best they have in ages. Took advice on high bar too. Warmed up throughly too. I guess we will see how bad it is in a few days. Rip.
 
SweetLou321 said:
Tore/strained my hamstring. Was warming up and squats felt the best they have in ages. Took advice on high bar too. Warmed up throughly too. I guess we will see how bad it is in a few days. Rip.
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Fuaaaark man. Lets hope strain.
 
I was going for 335 for an amrap. It was on the first rep oddly enough. Have a video and hit the whole tight and smooth. Didn't feel any shifting either. **** happens. Gonna go to my apt tomorrow with the chiro/pts and get x rays still. I will overcome. My insurance kicks in in a month too so I'll be going to the dr a lot then.

I've never felt a pull and searing hit pain like this before. I popped out of the whole great even still. The most intense lifting related pain I've ever felt.
 
Sorry to hear this Lou...sounds like no way you could have expected it; it just happened.

Take your time; stay hungry.

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