Sweetlou's training log

Hope it's nothing serious. What's the job?
 
I thought we just talked about not doing bb rows?! Hope everything's cool in the AM bro.
 
jswain34 said:
I thought we just talked about not doing bb rows?! Hope everything's cool in the AM bro.
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Nothing else was open and I wanted to get out. They felt beautiful until that last rep honestly. Had a great contraction going.

Thanks man. Depending on how it feels may just hit the reverse hyper tomorrow and call it a day before my deload and hope I bounce back quick.
 
6/11/16-hb 1 week 3 day 4 deadlift (high)

Warm up
Chris duffin stuff, made sure to clean up everything I could before even touching a bar.

Sumo deadlift (didn't feel like risking conv and I wanted to see how effective my warm up was)
455x5 @7 (wanted 10 but form get way off so cut it to be safe)
315x3x6 just regaining my technique
Ssb beltless pause squat for 3 counts
240ishx5x3
Seated bad girls with doubled mini band/abs wheel
15/7
15/4x3 sets
Rehab: 2 rounds
Cardio: none on sat
Notes: back was a ok the whole session. I excited everything to best of my ability. The duffin test and retest took about 30min but led to the best overall lower body session I've had to date since getting hurt. Need to regain my confidence and positioning on sumo. Pause squats suck but gave me a chance to really work on my tightness in the whole. Very happy with the kabuki ms site and into so far.

Side note: switching gears next block. Will not be so hyper focused on volume but cleaning up my issues then going into the main work. I will have a general plan but won't rush the warm up and will cut sessions short based on time. I need to make sure I'm doing the main work right otherwise the extra stuff won't matter
 
True stuff here buddy. I think you can get adequate volume in without breaking form. It won't be optimal volume according to the books, but your recovery has never quite been like CWS to say the least. Good quality reps just a bit above 60% while trimming the rest periods as your conditioning improves will be good for you. Once you're in better shape, you'll be able to keep form on longer sets, too. Basically your work should improve at an exponential rate as you sort these issues out.
 
herderdude said:
True stuff here buddy. I think you can get adequate volume in without breaking form. It won't be optimal volume according to the books, but your recovery has never quite been like CWS to say the least. Good quality reps just a bit above 60% while trimming the rest periods as your conditioning improves will be good for you. Once you're in better shape, you'll be able to keep form on longer sets, too. Basically your work should improve at an exponential rate as you sort these issues out.
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This is exactly what I'm hoping for. I will be tracking rest periods too to push along my conditioning too. Staying true to my training philosophy's
 
SweetLou321 said:
This is exactly what I'm hoping for. I will be tracking rest periods too to push along my conditioning too. Staying true to my training philosophy's
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This is true. Push as hard as you can on volume, reps per set, and rest periods. PROVIDED technique remains good. I think perfect technique is a little much to ask for as you will never challenge your system enough to improve if you can't allow a little room for error. But as good as you can get it while improving something each week.
 
herderdude said:
This is true. Push as hard as you can on volume, reps per set, and rest periods. PROVIDED technique remains good. I think perfect technique is a little much to ask for as you will never challenge your system enough to improve if you can't allow a little room for error. But as good as you can get it while improving something each week.
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I'm not looking for perfect per say. My main focus is really just cleaning up my structural issues before I lift so the lifts them selves feel good and pain free. Today was just that.
 
6/13/16-hb 1 week 4 day 1 bench (deload high)

Warm up
Duffin stuff and normal stuff

Wg bench paused
65%-215x6x5 @5-6
Press
135x6x2 @7/8
95x6 @5
Chest supported rows paused
90x10x5 @6
Db curls/French press
15x15/55x10x4 @5-6
Upright face pulls/pull ups
20x12x3/20 total @6-7
Rehab: 2 rounds normal stuff
Cardio: further then last week
Notes: my cardiovascular system has improved so much I feel amazing compared to how I use to feel honestly. My recovery is also way better. Felt 100% today. Finding my groove on bench too, just need to lock the back on a touch more and I should be in a great place. Press sucks. Ready to crush another block of training.
 
Saw my dr today. Found out I have an enlarged heart and got to figure out why now. He isn't that concerned but he said it could be something or nothing.

Among other things I won't get into here but this could explain my bp.
 
liftandswim said:
Sorry to hear, man. Hope ya get everything worked out
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Thanks man. The enlarged heart could be from lifting and running which is why he isn't concerned right now.

Only other issue I have to look into further on my own is possible parathyroid tumor with my calcium coming in at 10. If it stays there I will go to a a specialist and see about surgery.
 
6/15/16-rehab
Traction for lower back and stim for the erectors which were locked up from the low back. They think I'll be fine and I do too. More work done on pecs and lats -
As well as internal rotation on that right hip.

6/15/16-hb 1 week 4 day 2 squat/deadlift (deload high)
Warm up
Duffin stuff
Open right hip up

High bar squat
315x4/5/8/8/1/1 @5/6/7/7/na/na
Rdl duffin style
275x6x3 @5-6
Goblet squats
60x10x3 @5-6
Mini band seated abduction
15x2 @5-6
Abs wheel duffin style
7/7/4/3 @6-7
Rehab: 2 rounds
Cardio: same as Monday
Notes: best squat session to date. I don't remember the last time I had that much control during the whole squat. Really tried to squat like duffin and aita. Low back got tight but no pain. Goblets really gave me a chance to make my quads and glutes work together on the bottom and hit that perfect bottom spot. Loved em. Felt awful coming in but dos the work.
 
Been dieting for 4 weeks. I have not lost a lb yet. Cals are more then 500 below where I started. I also went from the strength block to hyper and have been doing cardio. Not sure what I can do but keep cutting more and more calories.

I doubt estrogen plays this much a role in a hormonal sense.
 
SweetLou321 said:
Been dieting for 4 weeks. I have not lost a lb yet. Cals are more then 500 below where I started. I also went from the strength block to hyper and have been doing cardio. Not sure what I can do but keep cutting more and more calories.

I doubt estrogen plays this much a role in a hormonal sense.
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Cycle cabs around?
 
6/17/16-hb 1 week 4 day 3 bench (deload low)
Warm up
Usual stuff

Cg bench paused
165x5 @4
185x5x2 @5
Bottom end drives
185x10x3 @5-6
Db rows
60x10x3 @5
Hammer curls/skull crushers
15x10/65x8x2 @4-5
Upright face pulls/pull ups
10x12/6x2 @4-5
Rehab: 2 rounds
Cardio: same as Monday
Notes: need to do the duffin warm up all days. My hip issues play into my bench as well. Bench set up is feeling pretty. I was able to drive like never before. Cardio sucks. I was gased today.
 
Try keto?
 
It was horrible. Going to have to start over Monday too.
 
6/18/16-hb 1 week 4 day 4 deadlift/squat (deload low)
Warm up
Duffin stuff

1in deficit conv deadlift
225x5x3 @0
Front squat with mixed in high and low bar squats to work on setting up
135x5x3 @0
Ghrs
5x2 @2-3
Abs wheel
7x2 @4-5
Rehab: 2 rounds
Cardio: none
Notes: scale says Im the same weight but clothes are all getting looser each week. Weird. Anyways easy as hell session. Felt strong. In zero pain ATM. Been using reverse hyper and low back is back to normal.
 
Sounds like things are going in the right direction. Scale doesn't matter much.
 
Yeah, I was staying the same weight but lost inches (confirmed) on both my neck and waist. Then out of the blue I dropped 4lbs. The scale is finicky
 
6/20/16-hb 2 week 1 day 1 bench (low)
Warm up
Duffin warm up

Wg bench paused (2-3min rest)
65%-215x8x4 @6/6/7/8
Press (90sec rest)
135x8x2 @7/8-9
125x8 @8
Bb rows (90sec rest)
185x10x5 @7/7/8/8/9
Db curls/standing French press (60sec rest)
20x15/75x10x4 @7/7, 7/7, 8/7, 9/7
Chins/upright face pulls (60 sec rest)
6/20x12x3 @8/8, 8/8, 8/8
Chinsx8 @9 (got roped into a contest lol that I won)
Rehab: 2 rounds
Cardio: 1/3rd mile warm up, 5min timer with as many sprints as could be done, did 4.
Notes: cardio is getting easier and easier. Crushed this session and felt strong. Wasn't out of breath ever. Sprints were easier then the jog honestly. I feel so healthy. This will be the easiest prep to date. I don't want to be running all night so I'm gonna try to maximize the amount of work I can do in a short time to get my cardio up more with min amount of time spent on it. I'm a power lifter after all and I don't need that big of based to be healthy and keep my cardio up.
 
6/22/16-rehab
Got more done on right left, all aspects are improving. Have to keep at the internal rotations and psoas. They hammered those today and my right lat also. He said I am doing so well I can start coming in once every other week. I will keep going weekly however as I want to keep pushing my recovery forward.
 
6/22/16-hb 2 week 1 day 2 squat/deadlift (med)
Warm up
Duffin warm up

High bar squat (2-3min rest)
65-70%-305x7/7/7/5/3/3/3 (gased out and dropped reps back to still get goal volume but keep form up) @6/7/8/8/8/8/8/8
Rdl/sldl (90sec rest)
275x7x4 @7/8/8/9
Zercher squats beltless (60sec rest)
135x10x3 @7-8
Seated abduction below parallel (60sec rest)
Doubled mini and doubled microx15x3 @7-8
Abs wheel (60sec rest)
10/9/8/5/4 @8/8/8/8/9
Rehab: 2 rounds
Cardio: jog 1/3rd mile, as many sprints as possible on 5min (6 total)
Notes: gased out hard on the squats which carried through till I got to the abduction where I finally recovered. So I still need the cardio. Almost there. Found a good set up that allowed me to get my hands in the rack and get my diaphragm nice and inflated. Thanks for the set up tips Sean. The zerchers were not my first choice but I don't have a belt squat/leg machines available ATM and goblets are hard to load enough to get the rpe I want. Had a nice quad and glute pump for the first time in ages.
 
Do you think the hypertrophy block work itself will better prep you for repeating your effort? Believe you me, I'm not trying to talk you out of cardio, but I think you'll get there just by staying the course.
 
herderdude said:
Do you think the hypertrophy block work itself will better prep you for repeating your effort? Believe you me, I'm not trying to talk you out of cardio, but I think you'll get there just by staying the course.
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Yes I do. But I'm planning on starting prep in 3 weeks. I'm essentially taking a all hands on deck approach. Like Sean I'll just suck it up and get the work in but I'm using rest periods and cardio to really push myself. I'm still dieting also. I'm feeling healthier more each day.

Keep in mind I'm doing less then 10min of cardio 3 times per week. I don't plan on doing more as I don't feel I'd need more for healthy and powerlifting reasons.
 
6/24/16-hb 2 week 1 day 3 bench (high)
Warm up
Duffin warm up
Chiro warm up

Spoto press paused
70%-245x6 @6
75%-265x6 @7ish
285x5, missed the 6th rep. @10 pr
70%-245x6 @8 gased out, cut it
Bottom end drives paused (90sec rest)
225x6x4 @8/8/7/7
Db rows (90sec rest)
90x10x5 @7-8
Hammer curls/skullcrushers (60sec rest)
20x15/95x10x4 @7-8
Chins/upright face pulls (60sec rest)
6/20x12x3 @7-8
Rehab: 2 rounds
Cardio: jog 1/3rd mile, 5min as many sprints as possible (got 6)
Notes: was not feeling 100% but positioning felt perfect. So I went with the work up method for a pr. Still got it but missed that 6th rep. Really dialing it in on bench. Loving the lift. Was gased this session and felt the fatigue from lifting/cardio/dieting. I'm enjoying the rpe bc it helps on days like this. I'm hungry for this meet.
 
Looks like you have an awesome feel for the rpe stuff now. Lookin good, Lou.
 
SweetLou321 said:
Saw my dr today. Found out I have an enlarged heart and got to figure out why now. He isn't that concerned but he said it could be something or nothing.

Among other things I won't get into here but this could explain my bp.
Click to expand...

Sorry to hear man. How did they find this out? Hope all will be ok.
 
6/25/16-hb 2 week 1 day 4 deadlift/squat (low)

Warm up
Duffin warm up

1in deficit deadlift (2-3min rest)
60%-315x8 @6
335x8 @6
65%-345x8x2 @6-7
405x1 (form check based on some feedback from some of the ther guys)
Front squats (90sec rest)
225x8x3 @7-8
Ghrs (60sec rest)
10/10/8 @7/8/8
Seated abduction below parallel (60sec rest)
Mini and microx15x3 @7
Abs wheel
10/10/9/6/6 @7/8/8/8/8
Rehab: 2 rounds
Cardio: none
Notes: deadlifts felt pretty good. Was carrying a good amount of fatigue from last night and the week. So I worked within my desired range for the day. Cardio wasn't an issue today. My legs can handle that load on front but my upper back can't and starts to go so I left it there and used rpe for the whole lift. Fronts suck lol. I think I found my squat groove on a rack finally. Will keep refining it but I was able to feel connected to the ground/flex lats/brace core hard and squat low bar. I'm most excited about that honestly.
 
6/27/16-hb 2 week 2 day 1 bench (med)
Warm up
Duffin warm up

Wg bench paused (2-3min rest)
65%-215x7 @6
225x7 @6
235x7 @7
70%-245x7x2 @8/10
Press (90sec rest)
125x7x4 @7/7/8/9
Bb row (90sec rest)
185x10x5 @7
Db curls/French press (60sec rest)
20x15/95x10x4 @7/7 8/7 9/8 10/8
Chins/upright face pulls (60sec rest)
6/20x12x2 @7-8
5/20x12 @7-8
Rehab: 2 rounds
Cardio: jog 1/3 miles, 5min as many sprints as possible (5 total)
Notes: fatigue is building fast this block. Today was another struggle. This work load is a tall order. I'm just trying to survive. Happy with my bench again tho.

Side note: tempted to give josh Bryant's programs a try for the big three. Maybe after this meet I'll try it based on how this goes.
 
You're definitely driving headlong into the fatigue threshold. This is as good as your training has been in quite awhile. Looking forward to the dividends.
 
herderdude said:
You're definitely driving headlong into the fatigue threshold. This is as good as your training has been in quite awhile. Looking forward to the dividends.
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Same here. I've kept building myself up from block to block. I see some good numbers coming at this rate.
 
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