Sweetlou's training log

Sean1332 said:
I think that Colin Ripley is trained by him and is strong as fuk and tested. A guy in my area is being trained by him and is strong as fuk too. I want to know the god damn secret lol
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He charges 400$ a month. I wanna know the secret too lol. Maybe I'll try his training programs after this meet and see how they are.
 
400$ a month...i can guarantee ill never know the secret.
 
jswain34 said:
400$ a month...i can guarantee ill never know the secret.
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Yeah I reached out to him first to do my training when I was looking for someone to do it and that's what he told me. I was like damn.

Correction 425 for 12months. I may do it after this meet. Maybe I'll talk to him more over email. I was just earning more money so I didn't per sue it. Now I'm doing pretty well so it may be worth a try.
 
6/29/16-hb 2 week 2 day 2 squat (high)
Warm up
Chris duffin warm up

Comp squat
355x6 @9
295x4x7 60sec rest
High bar
225x8x2
Ghr
8x3
Seated abduction below parallel
Doubled micro and minix15x3
Abs wheel
10/8/6/6/6
Rehab: 2 rounds
Cardio: jog 1/3rd mile. Legs felt like jello.
Notes: was testing squat position today. Need to refine a touch more. But close to something worth while out of rack. I really think a mono is optimal though for my mobility. I was working up and that 355 sets was way to hard. So I calculated a 1rm off it and backed off and hammered some reps. I had nothing left after that so I tried to get some more work in but I just did what I could still apply effort towards.
 
So he's $425/month and you have to get 12 months of training or its $425 for 12 months of training? Because those are hugely different numbers lol
 
6/30/16-hb 2 week 2 day 3 bench
Warm up
Duffin warm up

Bench paused
255x7 @6
225x4x7 (60sec rest)
Bottom end drives (90sec rest)
225x7x4 @6-7
Db rows (60sec rest)
90x10x5 @6-7
Hammer curls/skull crushers (60sec rest)
20x15/95x10x4 @7/8/9/9
Upright face pulls/Chins
20x12/6x3 @6-7
Rehab: 2 rounds
Cardio: jog 1/3rd mile. I was worn out again.
Notes: kinda deviating from the plan ATM. I'm bored with this block style training. It may be effect but if it's boring I'm not into it. Still hitting similar percents and volume so in the end it won't matter much. Deff near the top of my mrv ATM. Side note no matter how I set up the limited mobility of my right hip plays a role. However my old set up felt best of anything today so I'm pretty happy about that. So I plan on finally bringing that back into the picture with a flatter set up for more off season work. I'll treat it like high and low bar for example. Things are moving in the right direction. Drop in rpe from being in ac today lol.
 
So I'm getting burnt out on training again. Each session is taking 2.5-3 hrs even with timed rest periods. I need to back off for my self mentally. Also most likely not gonna be doing the meet to keep on the recovery train. My heart just is not in it like it use to be. I need to have fun in training again. Then when I start hitting prs and getting the fire back I'll look for a meet. Once I'm healthy I'll work with Josh Bryant also to really give my training direction also. For now I'm over it.
 
Better to get healthy and keep towards steady progress anyway. I hit an all-time bench PR in training last week and it was extremely satisfying not having to peak and pray. I just could feel that I was good for it so I took it, no hassle or risk.
 
Hyde said:
Better to get healthy and keep towards steady progress anyway. I hit an all-time bench PR in training last week and it was extremely satisfying not having to peak and pray. I just could feel that I was good for it so I took it, no hassle or risk.
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This is what I want to get back too, the bigger weights intimidate me and I'm sick of it.
 
7/2/16-deadlift
Warm up
Duffin warm up
Conv pull
455x8 @9
Cat conv pull (90sec rest)
355x3x6
Comp squat (working on technique and some new stuff)
Work up
335x5 @6-7
Front squat beltless with mastodon bar
205x6x2 @6-7

Notes: short day, which I really liked honestly. I was super intimidated by the 455. Room for progress there. Comp squats were pain free and felt pretty decent. Still figuring out the small details on how I like to hold the bar. Cranking the elbows towards my sides just made my biceps hurt and made me feel unstable. The pull down cue felt perfect with everything else. Excited to refine these new cues and details.

Did not plan to train as I was out of town in the sun with my gf all weekend for our anniversary so I'm happy with how all moved in spite of this.
 
SweetLou321 said:
So I'm getting burnt out on training again. Each session is taking 2.5-3 hrs even with timed rest periods. I need to back off for my self mentally. Also most likely not gonna be doing the meet to keep on the recovery train. My heart just is not in it like it use to be. I need to have fun in training again. Then when I start hitting prs and getting the fire back I'll look for a meet. Once I'm healthy I'll work with Josh Bryant also to really give my training direction also. For now I'm over it.
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Yeah, I was there too. Now I just have a rough layout, but if I want to change something on the day i do
 
So I need to start lifting heavier weights if I'm gonna be good at lifting heavier weights. Would you guys just run some 5/3/1 blocks for the autoregulation or would use some generic cws like blocks that have you peaking for 1rms at the end?

Just looking to start chipping away at progress either with rep prs or slowly hitting 1rm prs over time. Also something simple I can follow and have a clear goal. Either one would fit but what do you guys think makes more sense for me ATM?
 
SweetLou321 said:
You think it's gonna be cookie cutter?
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It's not. Dude I handled last week had his training done by Bryant. His gear recommendations were odd, but far from a cookie cutter program. I was actually lucky enough to talk to him for a bit since he was at that meet. Very nice guy.
 
Rodja said:
It's not. Dude I handled last week had his training done by Bryant. His gear recommendations were odd, but far from a cookie cutter program. I was actually lucky enough to talk to him for a bit since he was at that meet. Very nice guy.
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What kind of gear? Lol
 
SweetLou321 said:
So I need to start lifting heavier weights if I'm gonna be good at lifting heavier weights. Would you guys just run some 5/3/1 blocks for the autoregulation or would use some generic cws like blocks that have you peaking for 1rms at the end?

Just looking to start chipping away at progress either with rep prs or slowly hitting 1rm prs over time. Also something simple I can follow and have a clear goal. Either one would fit but what do you guys think makes more sense for me ATM?
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You don't do well w CWS style volume. You could do 5/3/1 modified to your taste if you want a percentage template, but what I have been doing for all my lifts lately is much simpler. I just add ten lbs to my set/rep scheme every week lately. Start light, and when you start to feel like it's getting too heavy wave back somehow. Wave back to the very start and take it for more reps, or add a little accommodating resistance, or wave back only 3-4 weeks, or take a deload for a week and then pick back up at a point you're comfy.

I'm literally just using short linear waves based on feel. If my back or a knee isn't about that life that day, I take an extra day off or skip it that week or deload the day somehow. I'm just listening to my body and pushing basic progressive overload over time and it's working fantastic. The trick is to be honest with yourself and know when it's time to work and when to pack it up.
 
Hyde said:
You don't do well w CWS style volume. You could do 5/3/1 modified to your taste if you want a percentage template, but what I have been doing for all my lifts lately is much simpler. I just add ten lbs to my set/rep scheme every week lately. Start light, and when you start to feel like it's getting too heavy wave back somehow. Wave back to the very start and take it for more reps, or add a little accommodating resistance, or wave back only 3-4 weeks, or take a deload for a week and then pick back up at a point you're comfy.

I'm literally just using short linear waves based on feel. If my back or a knee isn't about that life that day, I take an extra day off or skip it that week or deload the day somehow. I'm just listening to my body and pushing basic progressive overload over time and it's working fantastic. The trick is to be honest with yourself and know when it's time to work and when to pack it up.
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I like this. I have some basic templates from Bryant and old programs Bryant had cws do. So I'll probably run that as it is very simple and straight forward. I'll be honest and start light and just run basic cycles. No need to be fancy like you said. I don't like the go by feel stuff as I will literally only lift by plates and quarters then bc I'm just that kind of person lol. So some percentage work is good for me. But simple and fun. The cws/Israetel stuff is just to much volume and not enough of the heavier stuff I like. I think after a 12 week run I'll be good to train with Bryant anyways.
 
Rodja said:
IIRC, he recommended no AAS meet week.
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I mean I would think it would be easier to get through the meet with lower bp and being less winded but you also have to wonder about a potential power drop off...and if the athlete can be mentally strong without them. Interesting.
 
Hyde said:
I mean I would think it would be easier to get through the meet with lower bp and being less winded but you also have to wonder about a potential power drop off...and if the athlete can be mentally strong without them. Interesting.
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I'm not surprised. Probably makes making weight super easy too. I usually back off nearing a meet the last few times I ran anything and used the smallest amount meet day. Mentally I don't need it.
 
7/5/16-press
Warm up
Duffin warm up

Press
155x10 @9
125x6x3
Dead press
Work up
345x1 @9 pr
Dips paused
8x3
Db rows
100x8x4
Db curls/French press/upright face pulls
20x15/95x10/20x12x3
Rehab: 2 rounds
Cardio: 1/2 mile run
Notes: pretty tired today but moved through the session wth ease. The work up on dead press took the longest. Moved really well honestly. Went for 355 but my heart wasn't there so cut it. Crushed press too. Cardio is amazing I feel so good between sets finally. Kept rest periods pretty short overall but didn't track.

Side note: heart is fine, so that was a huge relief.
 
7/6/16-hb 2 week 3 day 2 squat/deadlift
Warm up
Duffin warm up
Planks
Box squats
Bss

Comp squat
405x1 @8
70%-305x4x6 (about 60sec rest)
Rdl beltless
275x6x4 @6-7
Planks/chins
45sec/5 @7-8
35sec/5 @7-8
35sec/4 @7-8
Rehab: 2 rounds
Cardio: 5min mod intensity on bike (knees and shins need a break from running on a treadmill, if I run outside I'm fine tho)
Notes: best squat session I've had in years. Everything synced up perfect, no pain, and a perfect groove. Found my set up also. Big. Thanks to Sean for the set up help. Happy with how things are going ATM.

Gonna push rdl more soon now that I am moving evenly too.
 
7/8/16-hb 2 week 3 day 3 bench
Warm up
Duffin warm up

Comp bench paused
325x1 @8
70%-245x4x6 (60sec rest between sets)
Larsen press paused
225x6/6/4 @8/9/8
Chest supported rows paused
140x8 @8-9
125x8x3 @7-8
Hammer curls/skullcrushers/upright face pulls
20x15/95x10/20x12x3 @7-8
Rehab: 2 rounds
Cardio: job 1/2 mile
Notes: fatigue was sky high today. I'm very ready for a deload. Brutal block overall. Old style comp bench is a no go, really tanks my back I'm starting to really like the flat feet style, I'm just not as powerful but that will come with time as I adjust and refine. Also old style these last few sessions are brought back my knee pain 100% so I found the culprit, it was never squats it seems. Good to note. Bench is in line for a matched pr not peaked so regardless of set up I'm in a good place. Now that I have my lower body figured out I just need to learn how to place my shoulders and lats perfectly and I will expect a pr.
 
7/9/16-hb 2 week 3 day 4 deadlift/squat
Warm up
Duffin warm up
Chiro warm up

Conv deadlift
535x1 @8.5-9
70%-405x4x6 (60sec rest)
Front squat beltless
205x6x5 @6-7
Planks/chins
45sec/5x2 @7-8
45sec/4 @7-8
Rehab: 2 rounds
Cardio: none
Notes: I was between belt holes today so I went tighter on that last single and it cost me bracing and positioning. As 515 was about a 6-7. It's ok. Still happy with how my pulls moved. All that work torched my pc lol. Doing more volume on fronts at a lower intensity per Josh Bryant and Dan green. As my limiting factor on them is my upper back and doing more work this way gives the legs a better chance to get the work in. These have been huge for my bottom position and bringing my quads back into the lift for me. Ready to turn the next block up a notch.

Side note: slept great and trained in ac today. It cut and hr off my workout time and my rpe was way lower overall. Cardio was not really an issue here.
 
Dude I just quit my old gym when I found out the local golds has deadlift platforms, Texas bars and kilo plates and EFS racks and benches and the AC at Golds probably saved half an hour with more volume getting done. It's so nice. Smarter, not harder.
 
Hyde said:
Dude I just quit my old gym when I found out the local golds has deadlift platforms, Texas bars and kilo plates and EFS racks and benches and the AC at Golds probably saved half an hour with more volume getting done. It's so nice. Smarter, not harder.
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In the summer here in fl it sure is nice to have ac. I usually feel light headed and sick training in the heat. Probably close to heat stroke lol.
 
7/11/16
Warm up
Duffin warm up

Press
115x6x3
Comp bench paused
315x3x2 @8/9
Dips paused
6x3
Db rows
80x10x4
Db curls/French press/upright face pulls
2 sets
Rehab: 2 rounds
Cardio: jog 1/2 mile
Notes: pretty depleted and tired. Deloading. Wanted to go heavier on bench. I'm in a great place on that lift honestly.
 
You're crushing it on bench. Keep it up, I'm looking forward to seeing where you end up.
 
herderdude said:
You're crushing it on bench. Keep it up, I'm looking forward to seeing where you end up.
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Me too bud. I'm gonna push for. A meet in October, la fit expo I'm already qualified for. Probably token squat, push for bench pr, and maybe match a deadlift pr but conv. I'll be working with Josh Bryant for this actually. It's time I learned from someone else and I want to see how he plans progression. So I can know that for the future.
 
7/13/15-rehab
Some more work on right hip and lat.
Got the green light to pull sumo. It's the last lift to clean up so my chiro wants me to start doing it and see what is holding it back so we can get me back to 100%.
 
Your chiro sounds like the man. Im happy things are finally looking up for ya Lou.
 
Look out, he's creeping up on full power!
 
My squat is slowly creeping back up, just doing beltless hi bar 5x5 steadily adding 10lbs a week. I know how excited you must be feeling as you're starting to see the #s move back up - every session, I can't wait for the next one to keep inching closer! It's a great feeling: progress!

You're going to be in line for some sick numbers before you know it, Lou.
 
7/13/16-lower
Warm up
Chris duffin warm up
Chiro warm up

Comp squat
335x3x3
Sumo deadlift
Work up
545x1 @9ish pain free now shifting issues
Planks/knuckols breathing pause squat
30s/45x10 breathsx2
Chins
6/5
Rehab: 2 rounds
Cardio: min on bike
Notes: hit some easy pain free squats for my deload then worked up on pulls. Form was deff the limiting factor today. Took 495 twice first was an 8 then the second was a 6. Have a video of that lift. Then 515 and 545. That is 90% of my best ever and I'm not even peaked or anything. Pretty happy with this.

Side notes: breathing pause squats suck.
 
Hyde said:
My squat is slowly creeping back up, just doing beltless hi bar 5x5 steadily adding 10lbs a week. I know how excited you must be feeling as you're starting to see the #s move back up - every session, I can't wait for the next one to keep inching closer! It's a great feeling: progress!

You're going to be in line for some sick numbers before you know it, Lou.
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100% man. It has been one hell of a long road o didn't think would have an ending many many times. I was ready to quit several times honestly. Thankfully my gf pushed me to keep going.
 
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