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Sweetlou's training log

SweetLou321 said:
Yes sir, forces me to really lock the glutes in whole bracing hard.

They don't think mine is genetics at 25, they think there might be a bigger issue sadly
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If I remember correctly, you said your higher BP was due to your test injections?

Dude, I thought we don't mention age in here? I forget how much older I am than you guys.
 
RegisterJr said:
If I remember correctly, you said your higher BP was due to your test injections?

Dude, I thought we don't mention age in here? I forget how much older I am than you guys.
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I thought it was, but I'm on trt doses again via blood work and it's still bad. So it may be something much worse.

I never heard that rule sorry bud
 
Making a few small changes to my layout. I'll be including some plus set work laid out in the block fashion. I did this for someone I worked with and she really enjoyed it. I need a perk in the fire department going towards this meet.

Current layout for today:
Spoto 65%x7x5 (35 reps)
Oh db press paused 9x5 @7
Rows
Pull downs
Bis/tris/upper back

New layout for the day:
Comp bench paused 70%x7+
Spoto bench paused 65%x5x5 (32 total reps at min)
Oh db press paused 9x5 @7
Rows
Bis/tris
Upper back/pulldowns

This is just an example. Also I'm gonna start using a timer on the rpe work. It will be a way to move through it fast and I have no ego on that work anyways plus it'll play a role with my conditioning.
 
5/30/15-hb 1 week 2 day 1 bench (med)

Warm up
Mark bell stuff and usual stuff

Comp bench paused
70%-245x11 @9
Cg bench paused
70%-225x5x5 @6/7/7/7/8
Oh seated db press paused
50x9x5 @7-8
Bb rows
165x9x5 @7-8
Db curls/skull crushers
20x15/75x10, 4 sets @6-7
Mini band face pulls/wide grip pulldowns
15/12, 3 sets @5-6
Rehab: usual stuff 2 rounds
Cardio: a little more then last time

Notes: got through the session at an ok speed. I got through the main work pretty fast. I'm just not speedy is all. No issues on upper body days cardio wise though. Finally learned why I also have trouble keeping my ass down. Over arching lumbar and tilting pelvis and trying to cram myself tight instead of of actively making myself tight. Felt very tight and connected on all sets. Bb rows still feel off but better then last time I did them, if I can smooth them out I know it'll show up in all my other lifts too.
 
BB rows are hit and miss for me too. Some days I love them, others they feel pointless. Idk. I'm going to stick with weighted pull-ups/chins, chest supported rows, and face pulls for awhile
 
liftandswim said:
BB rows are hit and miss for me too. Some days I love them, others they feel pointless. Idk. I'm going to stick with weighted pull-ups/chins, chest supported rows, and face pulls for awhile
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That is my favorite combo also. But with my tightness and rotation issues the bb rows force me to get into a good position to do it right which is will on my other lifts too.
 
Sorry about the bp issues but you are off to a good start at least trying to incorporate better conditioning elements and activities. I really like the plus set option; gives you something exciting to look forward to (especially on a day you're feeling it) while still doing getting the plain Jane ol' hard volume necessary to make progress.

I just gained a lot of respect for RPS, or at least Gene and his vision for his federation. If they have any meets coming this way I will be way more likely to do one now.
 
6/1/16-hb 1 week 2 day 2 squat/rehab

Had rehab done this am. Really work on internal rotation on right hip which is awful. Hurt like hell too. We are getting there.

Warm up
Usual stuff

Comp squat
75%-325x6 @8-9
High bar pause squat
75%-265x4x6 @9/8/6/7/6/9
Sldl beltless
225x6x6 @6-7
Abs wheel per kms website (yes I got a membership)
3/3/3/3/3 @8-100 very hard this way
Rehab: 2 rounds
Cardio: same as Monday

Notes: today was the last straw. I'm going back to a mono for comp/high bar squats. I just can't seem to get into a comfortable spot in a rack. Those squats should not have been this hard. The few sets I kept my chest down and rib age locked made it so much easier. Thumb around sets my shoulders perfectly, thumb over I tend to extend slightly. Moderately irritated right upper hamstring again.

Side notes: had a headache all day and almost skipped. I need to master the walk out with a brace. I need more quad work.
 
So I'm tired of being at the gym for 2+ hrs

I'm also tired of feeling like death after a set of squats or pulls.

So given my work capacity and conditioning sucks and I'd like to cut my time down.

How would you guys lay things out and what would you sugg I change for now to accommodate these needs above all else. Bench work moves quick tho
 
liftandswim said:
And I'd cut down some accessory volume. Really need 6x6?
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I know Mike Israetel suggests 15-30 sets in the hyper blocks. I'm squat and deadlift are still below this around 10-14 each lift per week. I'm not set in stone with this honestly just trying to get the volume in.
 
SweetLou321 said:
I know Mike Israetel suggests 15-30 sets in the hyper blocks. I'm squat and deadlift are still below this around 10-14 each lift per week. I'm not set in stone with this honestly just trying to get the volume in.
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Hm then idk. Don't really think you can get away with cutting the rehab and prehab work in your current state.
 
liftandswim said:
Hm then idk. Don't really think you can get away with cutting the rehab and prehab work in your current state.
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I'm reading the cws book for some ideas. Timed rest periods will most likely be what needs to happen for me to speed things up. And using mostly rpe as the timed rest periods will most definitely suck and tire me out.

Or I can do the timed cat work again but I've been happy not doing it so there is that.

Last I've found with the db work that due to the nature of them they don't tax me as hard as barbell pressing. I could translate this over to my lower body days and cut barbell work for some leg press/hack squat/hypers/ghrs which will be much easier to get volume on and get through.
 
Once again I'm in a dieting phase. My cals keep dropping per week and the scale is not reflecting it. I feel I will have to drop cals below 3000 to really make the push to 198 and a leaner body. Considering getting my thyroid tested per some smart people. When my cals were high I have made text book hyper thyroid symptoms. Now on the caber my metabolism is super slow. So they think my pituitary is playing a large role in this.
 
6/3/16-hb 1 week 2 day 3 bench (low)
Warm up
Usual stuff

Spoto bench paused
65%-215x8x4 @7-8
Flat db press paused
60x10/10/9/8 @7/8/8/8
Chest supported row machine paused
115x10x4 @7/7/7/8
Hammer curls/standing French press
20x15/65x10x4 @7/8/9/9 and 6/6/6/6
Pull downs/mini band pullaparts
90x12/15x3 @6
Rehab: 2 rounds
Cardio: same, it's now a talking pace. Improving very fast.

Notes: great day. Felt super strong. Needed 55 on dbs but didn't have them so road with it. Bench set up is feeling right finally. Time to build some momentum going into the meet.
 
6/4/16-hb 1 week 2 day 4 deadlift (med)
Warm up
Usual stuff

1 in deficit conv deadlift
65%-345x7x5 @6/6/7/7/7
Front squats beltless
225x7x5 @7/7/7/8/6
Ghrs
5x5 @7-8
Abs wheel duffin style
5x5 @7-8
Rehab: 2 rounds
Cardio: skipping on my cardio on sats as I train early so it's way to hot.
Notes: cardio is working wonders for me. I hit those deads with speed and force on all reps. One of the best pulling sessions of the year. Did all 5 sets in 15min. Then the heat hit me (garage gym) and my pace slowed as I melted away. But if it were cooler I would have moved much faster. After working on a few cues fronts felt perfect (other then being a front squat) and I have no pain or shifting and could just go right into it. The bar was off the ground and mid shin before I started pulling each rep it moved so well.
 
The most sore thing on me today is my upper back and erectors lol. Those fronts wrecked me up top. Quads are fine. I wonder if those will ever get a pump and get sore lol

Also note to self. Need to spend more time turning on the glutes pre lift. May switch to pause ssb duffin style next block depending on how my comp squats go this week. Need to do whatever I can to clean the comp lifts up.
 
So would you guys pick fronts or ssb if the goal was squatting work not taxing the shoulders that hits the quads/glutes hard? I feel the fronts may limit the taxing work on my legs due to the work on the upper back lol.
 
Perhaps ssb for main work to get your legs more fatigue than do fronts as an assistant to farther fatigue the legs and hit the back some
 
Thanks for the feedback bros. fronts or ssb would be my second squat of the week after pulls. I'm comp squatting for now to rebuild my technique on my main squat day. Fronts wrecked my upper back. But if ssb is the preferred I'll take the easy way out.
 
If you keep the fronts light enough and push volume and rest intervals you will be able to fry quads and increase conditioning. Don't give yourself the easy way out; do what is best for your goals!
 
6/6/15-hb 1 week 3 day 1 bench (high)

Warm up
Usual stuff

Comp bench paused
70%-245x6x6 @6/6/7/7/7/7
Seated oh db press paused
50x8x6 @6/6/7/7/8/8
Chest supported incline db row paused
70x8x6 @6-7
Db curls/skull crushers
20x15/85x10x4 @6-7
Wide grip pulldowns/banded face pulls
85x12/15x3 @6-7
Rehab: 2 rounds
Cardio: further then last week.

Notes: felt strong as hell. Bench was feeling right and easy. The volume load in this session was brutal. Joints feel great though. Moved quick too. Volume pr for sure.
 
You don't have to do fronts over SSB! Just saying if you cut rest and/or add volume you can bypass adding weight and eliminate the back strength limiting workload.

Been doing very close stance fronts for volume since I pissed off my adductor a few weeks back. Worked up to a super close stance beltless high bar single yesterday then 6x10 on close stance fronts w 205. It may be light but 60 reps had me wobbly. Better than not squatting at all I figure!
 
Hyde said:
You don't have to do fronts over SSB! Just saying if you cut rest and/or add volume you can bypass adding weight and eliminate the back strength limiting workload.

Been doing very close stance fronts for volume since I pissed off my adductor a few weeks back. Worked up to a super close stance beltless high bar single yesterday then 6x10 on close stance fronts w 205. It may be light but 60 reps had me wobbly. Better than not squatting at all I figure!
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It's ok. I'll leave them in for now. Not a big deal lol
 
Question time:

So we all know that doing a large amount of volume in a volume block sets one up for future blocks.

However this should be done with great form right? So how do you program around this to get volume but allow someone to hold great technique on a lift they just are not good. Like squat for example?
 
Regulate the load to the greatest intensity that good form will be maintained to achieve the desired volume? But like swim said, I don't think everything needs precise execution.
 
Thanks guys. Just trying to learn. I'm not changing my programming. Just trying to learn more tools for the tool box and how to adjust as needed (be the coach) to avoid ever getting to the level of injury I had again.
 
SweetLou321 said:
Thanks guys. Just trying to learn. I'm not changing my programming. Just trying to learn more tools for the tool box and how to adjust as needed (be the coach) to avoid ever getting to the level of injury I had again.
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The biggest thing will not be ignoring nagging pain.
 
It's not a technique block, its a volume block. Volume is king. Technique is honed in a strength block and perfected in peaking.

Lumberjacks need to keep their axe sharp to best chop down trees. But you chop down more trees if you don't stop to sharpen your axe between each blow. Sometimes you just have to step up and hack for awhile.
 
6/8/16-hb 1 week 3 day 2 squat (low)

Warm up
Usual stuff
Extra stuff for the glutes

Comp squat
295x8x3 @6/7/8
295x3/2/3 @3-4
Rdl/sldl
275x8x4 @6-7
Step ups
45x8x3 @5-6
Planks
50/40/30/30/30 @7/7/7/8/8
Rehab: 2 rounds
Cardio: same as Monday

Notes: felt a little shifting on rep 3 of the fourth set of squats so I cut it and divided my volume. As was fine. Used the mono and walked out. By the last two sets I finally get like I found my groove again. Glutes were firing well and core was starting to engage properly again. Took my time warming up to really try and make these squats clean and productive. The rdl/sldl were done duffin style without band to really hammer the pc and glutes. I needed that activation. The step up s were bc I wanted a unilateral move I could really feel hip extension on. They sucked. That's it. Finally feel like I'm headed in the right direction.
 
Upload to youtube then post the youtube link.

Edit: or insta if you post them there.
 
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One of my last sets. Of 3. This felt the best. Of all the sets done. Would love any and all feed back. The only things I felt I was missing was the contraction of my abs in the whole to really kick me out.
 
6/10/16-hb 1 week 3 day 3 bench (med)
Warm up
Usual stuff
Right hip stuff

Spoto press in full comp set up
65%-220x7x5 @4-5
Flat db press paused
55x9x5 @6/7/8/8/9
Bb rows
185x9x5 @6/6/6/6/10(think I threw out my back on this set)
Hammer curls/standing French press
20x15/75x10x4 @6-7
Lat pull downs/upright face pulls
90x12/20x15x3 @6/8
Cardio: same as Wednesday
Rehab: usual stuff, 2 rounds

Notes: had a **** day at work and was ready to quit my job. I'm beyond motivated to get the **** outta there asap now. Was killing my session then I felt my back get loose on the bottom of one of the row reps and it was a sharp pain. Weight was light tho. Finished the rest of the session pain free. Back is tight. Might have thrown it out still. Will see tomorrow.
 
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