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Sweetlou's training log

Hyde said:
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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Love the video.

I will be back to training on Friday for upper body work and will just take things as they come for now.
 
Hey man If Rubish, Lilliebridge, and Malanichev are to be believed, its a 4-6 week down time. Though you won't be employing all of their methods, you can put in as many as you're okay with.
 
I see how much effort you put into your programming. I doubt you'll have any problem adjusting and mobilizing to recovery.
 
Thanks guys. Just ordered some more pins. Have another bottle of bcp sitting here I'll start using around the site.

No bruising this morning and I can walk better then before. Full range of motion intact. All good signs.
 
Took a muscle relaxer last night and felt the muscle release.

My leg is swollen but I put a hammy band on and I'm able to move around better. Just happy I have a desk job now lol.

Pain level with Aleve is 2-3/10
 
Had a hammy band on it and after a few hrs the pain got so intense I could barely stand it. Took it off and now I can walk and move pain free. No pain to leg curl either. Can even bend over bilaterally. Hoping this is just a drop in the bucket.
 
SweetLou321 said:
Had a hammy band on it and after a few hrs the pain got so intense I could barely stand it. Took it off and now I can walk and move pain free. No pain to leg curl either. Can even bend over bilaterally. Hoping this is just a drop in the bucket.
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I'm thinking you'd enjoy life more with a pair of 22" hammy bands for training and this purpose. Sounds like your 18s are cramping your style.
 
No dr. Apt. Job kept me later then scheduled which made me late for my apt. Have to wait two weeks to get looked at now. I'm beyond pissed and not happy about this. The job is straight except keeping you later then scheduled. I don't plan to stay very long for that exact reason.
 
Well that's frustrating...the insurance might be worth it though man. Especially with everything you've got going on currently. How much later are we talking that it keeps you?
 
jswain34 said:
Well that's frustrating...the insurance might be worth it though man. Especially with everything you've got going on currently. How much later are we talking that it keeps you?
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Yeah it is. Well I'd get x rays out of the way. If I see them. Insurance is another month.
 
3/4/16-cat bench
Warm up
Usual stuff
Cat bench 45-60s rest
205x3x4
Press
Cat-115x3x2
130x5
150x10
130x5
115x15
Dips
10x3
Chest supported med grip t-bar rows
115x12/10/8/8/8
Hammer curls
30x12x3
Pullaparts 100 reps total
Rehab: normal stuff

Notes: buddy that is the chiro i will be seeing looked at my ham, said its a combo of my hamstring/adductor. Said he doesn't think it's torn but badly pulled. Did a little work on it in the gym and showed me some stretches to work on.
 
Happy Birthday Lou.
 
Good news on the hammy (pending your chiro buddy is right) and glad to see you've got a bit of a recovery plan in line.

Happy bday bud.
 
3/5/16-deadlift
Warm up
Usual plus some extra stuff for the hammy
Conv deadlift
135x1x5
225x1x3
275x1x2
315x1x3 shut it down, no pain just not feeling 100%
Ghrs
8x3
Close stance leg press
2 ppsx20x3
45 deg hyper with light band around neck paused at top ss w/ 3 mat slow conv deadlift
10/135x5, 3 sets
3 mat conv deadlift
225x1
315x1
Abs wheel ss w/ micro band forearm wall slides without the wall
10/20, 5 sets
One arm farmers walks
50lbs on handle for 3 paces of the gym each hand 3 sets
Rehab: pvc pipe rolling of tight spots and stretching of tight spots

Notes: took just under 2 hrs to do all that work. No pain but didn't want to test it either. Happy to get some general work in right now. Was smoothing out deadlift lock out execution:
 
3/7/16-heavy bench
Warm up
Usual stuff
Chins 5x2

Bench paused
Cat 205x3x2
235x3
265x10 might be a pr
235x3
205x10
Dead press
175x1x10 30sec rest
Uni mini band pushdowns
100 total reps
Wide grip chest supported rows overhand grip
95x12
105x12/10/10/10
Db curls/mini band pullaparts
30x12/10/8 50 total reps
Rehab: usual stuff and flossing and rolling my hamstring/adductor

Notes: pretty bloated atm and crushing the bench. Love the new set up and feeling strong. At least one lift is on the rise.
 
Pretty impressive benching there Lou.
 
3/9/16-squat
Warm up
Usual stuff
Plus some flossing and extra work on the hammy/adductor

Squat in oly shoes to parallel box with mini band around knees
135x10x3
Sugar in oly shoes with mini band around knees pause
135x5x2
Hack squats
1ppsx6x5
45 deg hyper deadlifts
145x6x5
Landmines
25lbs on curl barx10x5
One arm famers walks
About same distance as sat 50lbs ok handles. 4 sets.

Notes: no where near 100%. Most of the reps were fine. I have to get my hips fixed plan and simple. Hacks didn't hurt anything but my ego lol. There something wrong with both hips I'm finding out. The left is off from when I hurt it a year ago. Pete rubish makes the hyper deads look easy. Cardio and abs suck.
 
Right? **** Pete those things are ball busters. I'm like okay he does 405, surely I can do 2/3 straight across comparing our two deadlifts. Not so. I predict big carryover for our weak asses.
 
herderdude said:
Right? **** Pete those things are ball busters. I'm like okay he does 405, surely I can do 2/3 straight across comparing our two deadlifts. Not so. I predict big carryover for our weak asses.
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Yeah idk how he does it. I guess I have some things to work on while I heal up. I don't think getting strong on those and hacks will hurt my lifts at least lol
 
I'm thinking how I can get more volume with my main sets in 5/3/1. It's not in a block fashion so I'm wondering how I should pick my reps and sets for the down sets? I know he says first set last but that isn't netting that much more volume either. Any thoughts or suggestions?

I was thinking.

Top set. Drop 10% for sets of 8/7/6 then after a month or two when the training max goes up I can switch it to strength as the weights will be heavier and do 6/5/4 ect for s longer term plan.
 
SweetLou321 said:
I'm thinking how I can get more volume with my main sets in 5/3/1. It's not in a block fashion so I'm wondering how I should pick my reps and sets for the down sets? I know he says first set last but that isn't netting that much more volume either. Any thoughts or suggestions?

I was thinking.

Top set. Drop 10% for sets of 8/7/6 then after a month or two when the training max goes up I can switch it to strength as the weights will be heavier and do 6/5/4 ect for s longer term plan.
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I say this because I love you. You're the last person that needs to be thinking about more volume...right now.
 
There's always the light 5x10 boring but big on upper body. Always was impossible for me to recover from on lower body, or complete often.
 
3/11/16-press
Warm up
Usual stuff plus chins 5x2

Press
Cat 105x3
Cat 125x3x2
140x3
155x10
140x3
125x16
Cg bench paused
245x6x4
Dips
10x3
Chest supported rows med grip
115x10x5
Hammer curls/mini band pullaparts
30x12x3/50 total
Rehab: normal stuff

Notes: elbow is starting to act up. Gonna back off. No point in having that show up again right now. Ok day. Had to focus in. I hate cg so yeah.

Got asked by a friend "do you feel all the accessory work your doing is helping you become a better power lifter? This really made me think. And as o answered and we talked it through it reminded me of where I really am in training and what the strongest lb for lb lifter I know told me as I was first getting hurt. So I know what needs to be done. I will honestly need to take some time and map out a real plan to come back.

That advice was "you are trying to increase your volume to much and you are doing to much accessory work. Don't worry about this week or this block or even the next 6 months. Think of where you will be work capacity wise in the next year and work towards that." This kid is tested and claims natty, added 200ish lbs to his total in about a year and a half just from extra frequency and slowly adding to his work capacity over time.
 
3/12/16-lower
Warm up
Usual plus making sure glutes were linked up esp the left on.

Conv pause pull
275x6 beltless
295x6 beltless
315x6x2 with belt
Squat with mini around knees
135x5x3 paused
Front squat with mini around knees
135x5x2 paused
Step ups at parallel goblet style super set with abs wheel
Bwx10/10
8kg kbx10/10
12kg kbx10/10x2
Some more broom stick squats with mini band around knees to future sync up my glutes and hips
Notes: no pain. The pulls were butter. Took what was there then moved to rehab and lived to fight another day.
 
Looking to do the la fit expo here in ft Lauderdale in October. I've back tracked all my weeks. I will do push pull if that's all I can push 100% by then. This is give my training focus for the next 6 months.

I'm reaching out to have my programming done. So far no one will help so I may have to come up with something for myself. But I'm avoiding that if I can.
 
Have enough to go with mike T's guided programming???
 
Not totally positive off the top of my head. I know he has it clearly posted on the rts website with descriptions of what you get for each programming package.
 
jswain34 said:
Not totally positive off the top of my head. I know he has it clearly posted on the rts website with descriptions of what you get for each programming package.
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I'll have to look. My problem with programming is I don't view it worth more then 50-75$ esp if it's online. So it's a lot higher then that then I'll just do it myself lol. Plus I don't have that much disposable income.
 
I hear ya man. Same boat for me all around. Exactly the reason i havent signed up already. Just wanted to throw the idea out there. I'm pretty sure it does end up being more than that.
 
jswain34 said:
I hear ya man. Same boat for me all around. Exactly the reason i havent signed up already. Just wanted to throw the idea out there. I'm pretty sure it does end up being more than that.
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I appreciate that input 100% man. Every little bit helps of course.
 
So a Brandon Lilly post has created some thought for me. I'm missing that fact that beyond some smart programming just working very hard will take you a long ways. Now that being said.

What makes you guys pick your frequency and volumes? It looks like I may not get some help so I need to start putting something together myself to fall back on.
 
I can agree there. I know for myself, I love precise programming. But, at a certain point it becomes frustrating and that's when I ask all of you what you'd do. I feel like you're focusing so strongly on programming right now. You just need to get into the gym and keep it simple. Schedule/plan your main lift and everything else is just icing on the cake.

I guess I don't really venture out of the "powerlifting norm" too often. For me, I like just hitting the primary lift and a supplemental lift if I'm up for more volume. Then for lower days, I like to do a complementary lift that can provide carryover to both the squat and a deadlift. Deadlift's then SSB anything. Squat's then something to get my power hump on, GHR or SLDL/RDL.
 
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