Sweetlou's training log

As far as something to fall back on I've come up with this for something simple and to get me away from 100 assistance lifts with Sean's sugg of leaving room for them tho. This isn't set in stone as I continue to heal it'll actually go into effect.

But:

Day 1-squat/bench
Day 2-off
Day 3-squat/bench/deadlift
Day 4-off
Day 5-squat/oh press
Day 6-bench/deadlift
Day 7-off

Day 1
Pause squat medium
Towel bench medium
Rows 8x5 @8-9
Extra

Day 3
Comp squat heavy
3 count pause bench light
Pause deadlift medium
Abs 8-10x4 @8-9

Day 5
Ssb or front squat light
Oh press 6x4 @7-8
Row 8x5 @8-9
Extra

Day 6
Comp bench heavy
Comp deadlift heavy
Row 8x5 @8-9
Abs 8-10x4 @8-9

The volumes follow for hyper block
Squat/bench
Heavy-6x3 70-75%
Medium-7x3 65-70%
Light-8x3 60-65%
Deadlift
Heavy-6x4 70-75%
Medium-7x4 65-70%

But I'm still looking for someone else to do this for me. This is just so I have something to work off of.
 
agreed. I keep looking around at various options but can never justify the price to myself.
 
jswain34 said:
agreed. I keep looking around at various options but can never justify the price to myself.
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This is my biggest issue.

I'd like to eventually try out high frequency programming but idk how to lay it out in the long term.

Screw it. After talking with Sean I'm gonna stick to what I know and just make smart jumps and push onward instead of trying to change things to much. I'll keep looking and if I find someone I trust I'll try it. If not then I'll just keep learning for myself.
 
Yeah, dude don't pay that much. All those guys are great, but their prices are for people with disposable income. Wouldn't be surprised if the majority of these people's clients are in their 30s and 40s.
 
If you guys are serious about having someone take over your training, I'd suggest hitting Jason up.


His prices were fair from what I remember, and he'd be especially good for you, Lou, because he does a full movement assessment (by video) to address muscular imbalance and correct them.
 
jimbuick said:
If you guys are serious about having someone take over your training, I'd suggest hitting Jason up.


His prices were fair from what I remember, and he'd be especially good for you, Lou, because he does a full movement assessment (by video) to address muscular imbalance and correct them.
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Who's Jason?
 
Ah. I remember Zir. He was involved in conducting one of the larger TMG/betaine studies. Didn't know he did programming stuff too.
 
Big thanks to Sean and James for reaching out today. Sean helped clear up some points that were missed big time from Israetels book and not covered at all in chads.

Based on this, Israetel states to push your strengths if you are at the intermediate level. So I'm gonna do just that while I get healthier and keep reaching out.

So what would you guys say are some good variations for a glute/hip dominant squatter?

I'm not sure what kind of bencher I am. I always thought tricep bencher but I'm not sure. I'd guess tricep since I don't push with to much pec/delts.
 
SweetLou321 said:
I just don't see online programming as being worth 100s of dollars. It's not like we are all that much different they are writing drastically different things per person.
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I don't think I'd ever pay for programming. I enjoy the simple things and doing what I feel like doing afterwards.

What's a towel bench?
 
RegisterJr said:
I don't think I'd ever pay for programming. I enjoy the simple things and doing what I feel like doing afterwards.

What's a towel bench?
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You roll up a beach towel and stick it under your shirt and bench to that. Like a board press but requires you to stay tight on the towel vs maybe getting loose and relaxing it on the board. Kinda like a spoto/board press hybrid. They were probably my favorite bench variation in PM.
 
SweetLou321 said:
Big thanks to Sean and James for reaching out today. Sean helped clear up some points that were missed big time from Israetels book and not covered at all in chads.

Based on this, Israetel states to push your strengths if you are at the intermediate level. So I'm gonna do just that while I get healthier and keep reaching out.

So what would you guys say are some good variations for a glute/hip dominant squatter?

I'm not sure what kind of bencher I am. I always thought tricep bencher but I'm not sure. I'd guess tricep since I don't push with to much pec/delts.
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Good variations for squats: pauses, box squats, high bar but in your style, not oly style. Sitting back on front squats instead of how Dan Green teaches them.

Bench, I'd call you an arm bencher. I'd go with close grip, close grip board presses, and heavy barbell triceps extensions provided your elbows are happy with it.
 
herderdude said:
Good variations for squats: pauses, box squats, high bar but in your style, not oly style. Sitting back on front squats instead of how Dan Green teaches them.

Bench, I'd call you an arm bencher. I'd go with close grip, close grip board presses, and heavy barbell triceps extensions provided your elbows are happy with it.
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Funny you say that but I always sit back into my fronts. I don't see the point for a powerlifter to change too many variables at once on the supplemental.

Lou, I know I can always sustain 1x wk frequency including an ohp day. I can also handle back twice per week, and if I don't overdo it too fast I can basically do core work daily. Arms will take 2-3x week, and I can often handle a second day of lower work. Anything beyond that I am pushing - also necessary at times but not sustainable indefinitely for me.

Figure out what is absolutely tolerable for you, evaluate priorities as well as injuries/imbalances, and then put some extra effort on one area. I.e. Don't push too many things all at ounce. Add frequency in a priority based fashion. For example if your squat is sucking and you are walking the line on your pec, get a second lighter squat in but maybe keep bench to 1x a wk for a bit.

This isn't a deep recommendation - this kind of list/outline should be organic and take you 3 minutes. As for intensity regulation: never grinding or missing reps on non-test days and ideally leaving at least one good one in the tank will go a long way towards keeping you from burning out. Beyond that, keep progressions simple. Lower volume and up intensity over weeks then wave back. Get strong.
 
herderdude said:
Good variations for squats: pauses, box squats, high bar but in your style, not oly style. Sitting back on front squats instead of how Dan Green teaches them.

Bench, I'd call you an arm bencher. I'd go with close grip, close grip board presses, and heavy barbell triceps extensions provided your elbows are happy with it.
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My elbow can't take any of those. So I'll start with some floor presses per Sean.
 
Hyde said:
Funny you say that but I always sit back into my fronts. I don't see the point for a powerlifter to change too many variables at once on the supplemental.

Lou, I know I can always sustain 1x wk frequency including an ohp day. I can also handle back twice per week, and if I don't overdo it too fast I can basically do core work daily. Arms will take 2-3x week, and I can often handle a second day of lower work. Anything beyond that I am pushing - also necessary at times but not sustainable indefinitely for me.

Figure out what is absolutely tolerable for you, evaluate priorities as well as injuries/imbalances, and then put some extra effort on one area. I.e. Don't push too many things all at ounce. Add frequency in a priority based fashion. For example if your squat is sucking and you are walking the line on your pec, get a second lighter squat in but maybe keep bench to 1x a wk for a bit.

This isn't a deep recommendation - this kind of list/outline should be organic and take you 3 minutes. As for intensity regulation: never grinding or missing reps on non-test days and ideally leaving at least one good one in the tank will go a long way towards keeping you from burning out. Beyond that, keep progressions simple. Lower volume and up intensity over weeks then wave back. Get strong.
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I see what you are saying here. Listen to your body.

But the thing is I also want to test. Bc some things I've never tried and if I don't try it how will I know?

I think we are capable of more then we think if we just regulate volume and intensity more. At least that is what I want to eventually find out.
 
3/14/16-bench
Warm up
Usual stuff
Floor press paused plus med grip neutral grip pull downs between sets to help plug left shoulder into my lat.
225x6x6/90lbsx5x6 @7-8/4-5 near the end of the sets. Volume pr.
Dips
40lbs of chainx6x4 @6-7
Ed coan style bent rows
185x8x5 @7-8
Micro band face pulls/hammer curls
20/30x10, 3 sets @6-7
Rehab: usual stuff plus 100 reps of micro band pushdowns for the triceps tendon Dave Tate style.

Bench volume: 14,350lbs

Notes: bench is on fire. I'm really in a good place for a pr later on. My pec is holding up great. The structures and syncing back up. Gonna ride this wave as long as I can. Ed coan bent rows felt like rowing use to feel and really helped cue bracing.
 
First day of the new chiro/pt.

I'll be sticking with it for as long as I'm in Fort Lauderdale. I'll be making weekly visits as long as I can afford. X-rays only showed some possible disk issues in one but none of my symptoms are from that so it most likely isn't an issue.

Just doing a basic response test showed my left adductor is insanely weak and isn't firing much at all but my right side is very strong. Also showed that my right lat was completely shut off. He found some bad knots and opened it up and it almost restored a lot of strength. He doesn't want me to address these at all and see how I do next week and see if they got worse as a result or not. He thinks my right hip issue is probably from both my week left adductor and locked up right shoulder.

Excited to start the road to recovery.
 
Sounds like you finally found a competent doc. Good news man.
 
This is good. Now you have a plan of attack, the rest is just work and patience.
 
Thanks guys. Shoulder feels 10000x better and after I repeat the activation drill he shower me for my left hip my squat feels so much smoother. Oh and I am seeing some relief in my right hip already from the shoulder easing up.
 
2 sets in on squats with 145 at 8 reps. My squat has never felt this good from a form perspective. I 100% believe a come back is in the cards.
 
3/17/16-lower
Warm up
Adductor activation on left leg
Bss
Banded abduction
Rts squats

Comp squat
145x8x3 @0 lol
Coan style sldl doh strapless and beltless
225x6x3 @7-8
Hack squats
140x6x3 for extra pain free squat volume @5-6
Land mines
20lbs on barx8x5 @7-8
Seated doubled mini banded abduction/mini band adduction on left leg/bss
15/15/bwx10
15/15/25x8
Rehab: extra stuff was effectively that

Squat volume: 6350lbs
Deadlift volume: 4050lbs

Notes: felt like a million bucks once I warmed my hips up. Squats felt 100% from a confidence, pain, feeling, and technique stand point. Ed coan style sldl was humbling but hit everything he said it would. Hacks are getting easier. Overall feeling good. Taking it slow.
 
Would love some advice not on training but where I'm training. I'm paying for both the commercial gym with the monos and the power lifting gym my gf trains at.

It's been less then the month at my gfs gym. The atmosphere is great and so are the lifters. However there hrs at 7 and later m/w/fr and 12 and later on sat for open gym. But tonight will be the second night that no one will be there at even 7 and I'd have to wait on someone else to come in later to open it up for me. This is above all else one of the biggest pet peeves I have. I'm a busy dude and I can't have my training that micro managed. I need flexibility.

The commercial gym has the hrs and equipment. The atmosphere is that of a commercial gym and the dudes arnt as accomplished.

I'm gonna pick only one and the commercial gym will most likely be my choice. Bc my pet peeve is to high.
 
Personally, from the info you gave, id go with the commercial gym. Hours + equipment over everything for me.
 
jswain34 said:
Personally, from the info you gave, id go with the commercial gym. Hours + equipment over everything for me.
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Id have to agree with this. A serious crew will take you furthest even if all you had is a crappy basement crew w bad hours and a single rack and bar, BUT if you can't make it to train with them it's useless. In which case equipment and awesome hours will let you at least go as far as your inner drive can take you.
 
Hyde said:
Id have to agree with this. A serious crew will take you furthest even if all you had is a crappy basement crew w bad hours and a single rack and bar, BUT if you can't make it to train with them it's useless. In which case equipment and awesome hours will let you at least go as far as your inner drive can take you.
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Gf talked me into keeping both for now. If I need to cut one out I'll cut the serious crew out and go with the gym with the hrs.
 
3/18/16-upper
Warm up
Usual stuff

Spoto press paused
235x6x6 volume pr @7-8
Oh press
155x6/6/6/3 @9
Med grip chest supported rows
135x8x4 @8-9
Neutral grip chins
5/3/2 lol
Extra:
Db curls/mini band pullaparts
30x10/25, 3 sets @7-8
Rehab:
Usual stuff plus micro band pushdowns Dave Tate style.

Bench volume: 11,700lbs

Notes: the volume of these bench days is adding up. Deload next week. Happy with what was done. Lat feels much better and so does benching. My vertical pulling strength and grip strength are way down. Gonna bring these back up to a maintenance level over the next few months. Not looking for prs.
 
3/20/16-lower
Warm up
Usual stuff with adductor activations
Did a better job warming up the glutes today.

2in block conv pull
315x6 @5
365x6 @6
395x6x3 @6/7/7
Comp squats beltless
145x8x2 @0
Hack squats
140x6x3 @6-7
Abs wheel
8/8/8/6/4 @7/8/9/9/10
Extra stuff/rehab:
Duffin avg band gm rdls/squat abduction with pause squats with doubled mini around knees/mini band left leg adduction
Bandx12/10 then 5/20
Band plus 25lbs dbsx12/10 then 5/20
Micro band adduction both side Dave Tate style for rehab 60 total reps

Deadlift volume: 12000lbs
Squat volume: 6000lbs

Notes: work capacity is down and I was getting pretty tired from those pulls. I need to relearn to use my belt when I pull conv. It'll take some practice. Squats are feeling better then ever tho. Pain free and starting to try and put blood back into the area. Pulls are near 100% again. Abs strength is not down but work capacity in that area is. Swim was right about the injuries and calorie connection. Good discussion in his log.

Sean those duffin rdls suck and I didn't use that much either lol
 
Duramaxhd said:
I'm glad to see u tone it down a touch and get health
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I'm learning to train within my means. It's taking some work to toggle between the athlete and the coach mid session. But I think I'm starting to finally learn when I'm getting close to the line and when to stop. Today was a good example of that. I had 6 sets of 6 planned at 395. But counted my warm ups of 60-65% instead and shut one set out on 70% to account for my work capacity and to end on feeling good.

The rehab will play a huge role in how I push my squats and pulls as I move forward. I'm in no rush to get hurt again.
 
How good is trac from rts? I'm considering paying the 15$ a month to help with my self coaching. It seems like a much smarter way to go money wise over an actual coach.
 
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