Sweetlou's training log

jswain34 said:
Hell yah man. Cant wait to see what he has you doing. Whats the plan on squats? He knows you're rehabbing it and such i assume?
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Based from what I've seen, a lot of pause squats and volume. He had one of my training partners doing speed work after the primary lift for the day.
 
Got first week from Josh. It's interesting. I don't see it being too hard except squat and deadlift are on the same day and it is the main day for each lift at that.
 
7/15/16-deload lower
Warm up
Duffin warm up
Chiro warm up

Ssb dead squat (hole 11)
245x3
Ghrs
5x2
Abs wheel
5x2
Chins
5x2
One arm bb shrugs
95x5x2
Rehab: 2 rounds
Cardio: jog 1/2 mile
Notes: a sample of most of one of my sessions next week, but with much less weight and volume. First time doing the dead squats. Sucked but was able to get under the bar and find my groove.
 
Hyde said:
Are the one arm shrugs done using a land mine/tbar setup or holding the center of a barbell? Jw
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I saw Layne talking about them a long time ago and he just used a db with the off hand holding a bench.
 
7/16/16-upper deload
Warm up
Duffin warm up
My warm up

Comp bench paused
225x2x4
Dead press (hole 6)
Nada just finding rack height
Chest supported rows
90x8x3
Hammer curls/upright face pulls
15x15/20x10x2
Rehab: 2 rounds
Cardio: none
Notes: tested some bench form changes. Very happy with how it felt. Easy easy day. Need to keep on my pecs and lats, getting some biceps irritation. Most likely from squats but need to keep mobile for them anyways.
 
Do more curls too, bud. I swear training the crap out of my biceps has been the best thing for that issue. Never heavy, but always curling.
 
SweetLou321 said:
I have since you said it. Bryant's program has very little of this but I'll have to keep it on the dl then.
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Just do them light for a lot of reps as part of a warm-up.


Shouldn't effect recovery or performance and I'm near positive Bryant won't mind if you let him know it helps the elbows.
 
SweetLou321 said:
I have since you said it. Bryant's program has very little of this but I'll have to keep it on the dl then.
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I don't know how much of a stickler he is, but I don't see it cutting into recovery too much.
 
SweetLou321 said:
I was joking about the down low thing, I'll let him know in our weekly recap.
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That joke totally went over my head lol. You know he doesn't want any clients with small biceps anyway.
 
7/18/16-day 1
Warm up
Duffin warm up
Chiro warm up

Comp squat
405x2, touch high, bicep pain @9
Cat squat 120sec rest
365x3x4, wider grip and better depth, no bicep pain @8-9
Sumo deadlift
480x3 @10
Cat sumo deadlift
405x0/0/1 @10 lol hips had nothing left
Cat conv deadlift 12sec rest
405x3x3 @6-7
Double overhand dl hold
315x15sec @8
Front squat static holds
365x15secx2 @9 (****)
Rehab: 2 rounds
Cardio: none I was beat as I have to train at the out door gym to have the right equipment and spotters for some days. It'll take me a sec to figure it all out.

Notes: all I can say is ****. This was hard due to weight and heat. I'm backing off sumo and telling Josh we need to go conv. My hips don't have it, no pain but some uncomfortable popping and just no strength there. I'll need to really rebuild that lift with some off season work. The conv was way smoother and easier. Grabbing in the rack just isn't gonna happen for me. It not only kills my biceps which I never get, it also pushes me forward and cuts my depth. Idk what imma do but will figure it out eventually.
 
I'm between a rock and hard place. Today was a pretty awful session all around. The heat kills me, I had all the clinical symptoms of heat stroke as I usually do training in the heat. So I either need to find some cooling down strategies or switch to the ac gym. If I go to the ac gym I'll have to ask Bryant to adjust some of the exercises as some I can only do at the outdoor gym. I'm pretty bummed as I just want to hit a good stride in training again. Also the outdoor gym has better lifters who are doing the same meet as me. The ac gym has some ok lifters who could at least lift off and spot me if I switched my schedule around to make it work.

I'm wonder what some of you would do in my situation?
 
Man, all i can really say is i feel your pain. If you think the heat is affecting your training that much then id think itd be in your best interest to make a change. I dont know if you are keeping both gym memberships - if so, maybe just let the equipment situation and weather dictate the gym you use that day? If you need the equipment and it isn't gonna be too stupidly hot/humid go outdoor and if you dont need the equipment/its gonna be a scorcher out go to the ac gym?
 
jswain34 said:
Man, all i can really say is i feel your pain. If you think the heat is affecting your training that much then id think itd be in your best interest to make a change. I dont know if you are keeping both gym memberships - if so, maybe just let the equipment situation and weather dictate the gym you use that day? If you need the equipment and it isn't gonna be too stupidly hot/humid go outdoor and if you dont need the equipment/its gonna be a scorcher out go to the ac gym?
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That was what I was doing. However some lifts Bryant picked can only be done at the outdoor gym. So the issue becomes having a program I can do anywhere as to not have to worry about it.
 
SweetLou321 said:
That was what I was doing. However some lifts Bryant picked can only be done at the outdoor gym. So the issue becomes having a program I can do anywhere as to not have to worry about it.
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Ah. Yeah...i dunno. Tough call, maybe just run it by him and see what lifts he'd choose as replacements and then figure out what you'd wanna do??
 
He's certainly the man to ask. If you have to commit to the outdoor gym you might want to get weird with it - pack a chest of ice you keep your salted Gatorade in (NOT plain water) and rotate little gel ice packs out of it that you tie to the inside of your wrists and perhaps in a bandana on your forehead. Plus one of those little squirt bottle misting handheld fans. Idk what a vest that holds ice costs but sounds like that could be overkill. And if you aren't lifting in shade, find a way to rest in the shade between sets.
 
Adding table salt to Gatorade and some extra potassium and taurine prior to training has been the ticket on my predator bench days to avoid cramping. I literally soak my shirt through before the first hour is even done.
 
Dude I trained with that was under Bryant had to deal with the same issues regarding AC and training. I'm sure training out of Metroflex that he knows how much it can be detrimental and how to manage the fatigue from it.
 
All great suggestions. I will reach out to Bryant given the issues and see what he thinks is best going forward. Ice packs for the back of the neck between sets would be my first pick if keep to the out door gym. Also load up on salt and water all day and have Powerade zero intra as well. Doing my best there but I lose at a much faster rate then I can replace. Glycerin my also be used to hyperhydrate and help with overheating. I'd just need to figure it out.
 
From Alex Viada:



Alex Viada said:
Running or exercising in the heat:

Utilize forearm dri-fit sleeves, cut to only cover from the wrist to halfway to the elbow. You can also use old tights, the sleeves from an old long sleeved tech shirt, or slice and sew buffs/headbands for this purpose. Do NOT use sweatbands or any other material/fabric that is meant to insulate- wicking fabrics only.

Carry a small (~6-8 ounce) container of water with you- I recommend those running bottles that can easily fit in a back pocket.

Every 5-6 minutes, squirt water on the forearm sleeves to keep them damp.

This works remarkably well- the forearms, especially under the wrist, have the blood vessels very close to the surface, and any cooling/evaporation here wicks away heat tremendously quickly and aids your body in keeping your core temperature down.

Unlike dumping cold or ice water on yourself, you won't immediately constrict the surface capillaries and actually hinder your body's cooling process.
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7/19/16-upper
Warm up
Duffin warm up

T3 raise (90sec rest)
10x8x3 @5-6
Cg 2 board bench paused
270x5 @6
270x11 @9
Lying Db reverse flys (120sec rest)
15x12x3 @8/9/9
Seated oh Db press (120sec rest)
70x10/6/4 @10/10/10
Neutral grip pull ups (90sec rest)
5x5 @6/7/8/8/8
Rehab: 2 rounds
Cardio: 5min on bike
Notes: today was all in all easy compared to last night, was in ac of course. The only lift that killed me was the seated oh Db press. I missed his desires reps of 12 all 3 sets lol. Personally a session I would have never written for myself, felt very rehab based and restorative. Hip is very jacked up today. So conv it is for the meet. Also a lot of bicep pain on ohp but none on bench, it was bad lol. Rehab include bis lol
 
But you were busting yourself up often enough that perhaps Bryant's "protective" measures could be just what the doc ordered, right? Maybe you just need someone to manage your leash for a bit and let them worry about when to let you run hard or not.
 
Hyde said:
But you were busting yourself up often enough that perhaps Bryant's "protective" measures could be just what the doc ordered, right? Maybe you just need someone to manage your leash for a bit and let them worry about when to let you run hard or not.
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That is the plan working with Josh, I'm just keeping notes for myself and you guys. I want to see if my opinions change as I work with him and I learn more of the whys.
 
Heart update. 2 leaky valves lead to my enlargement and not lifting or hormones. Not an issue now unless I wanna do cocaine. It is unrelated to my bp.

Bp holding around 140/90, going on a second medication. Pulse dropped from 90 to 70.
 
7/21/16-day 3 lower
Warm up
Chris duffin warm up
Chiro warm up

Ssb dead squat (120s rest)
315x3x3 @5-6
Nordic leg curls with avg band in pulldown station (75s rest)
8x3 @7/8/9
One arm bb shrugs (120s rest)
110x6x3 @5-6
Seal rows (120s rest) (bench sucked for these)
180x5x5 @4-5
Reverse grip curls (90s rest)
65x15/10/10 @8/10/10
Abs wheel (60s rest)
6x3 @5-6
Rehab: 2 rounds
Cardio: 5min on bike
Notes: another super easy day. My work capacity is well above what Bryant has programmed so far. The hardest part of this session was setting everything up which I HATE. This was about as easy as my super easy day deloads, which makes me feel like I'm doing nothing. No cardio issues at all. So far the only lifts to challenge me other then the squat/deadlift day in the heat...is delts and bis, the rest is just a walk in the park.
 
7/22/16-day 4
Warm up
Chris duffin warm up
My warm up

Comp bench paused
300x3 @6-7
Cat bench (120s rest)
255x3x6 @7ish
Dead press
355x1 pr @9.5-10
Face pulls (75s rest)
90x15x3 @7/7/8
Lat pull downs/5 sec negative tricep Db ext (90s rest)
140x10/35x10 @7/9
140x10/34x6x3 @7/10-7/10-7/10
Db floor flys with pause (90s rest)
35x10/8/9 @10
Rehab: 2 rounds
Cardio: 5min on bike
Notes: overall good day, today was much harder then the last two days. Probably 2 heavy days and 2 light days. I seem to miss the mark on the small lifts which idc about. Didn't meet his written triceps ext and flys lol. No cardio issues, I'm actually ready to go again well before the time frames he writes.
 
7/25/16-day 1 week 2
Warm up
Duffin warm up
Chiro warm up

Comp squat (get depth per Josh)
405x2 depth was ehh so repeat to try again, this was not on the program but he won't bump the weight if he isn't happy with depth.
405x2 again ehh so going no where, was beat and didn't have another try in me
Cat squats (2min rest)
365x3/3/3/2 @7/8/10/10 was suppose to do 5 sets but hips were giving out, depth was ****, groove was ****, started falling into the hole then when I tried to fix it on the last set I start to shift badly was started to reinjure my hip. Called it.
Conv deadlift
465x3 @8 (very bad performance for me and hips weren't having it even conv)
Cat deadlift (2min rest)
405x3x4 @7-8 these honestly felt worthless and was not crushing them at all
Double overhand dl hold for 15sec
325x11 sec, failed @10
Front squat beltless static holds 15sec
375x15sx2 @10 this was stupid honestly felt like ****
Rehab: 2 rounds
Cardio: none
Notes: very close to giving up on Josh, I'm no where near ready for all this. My squat pattern is **** and my hips and not up for this work. I really need to work on my bottom position and regain my hip/core control. I will talk to josh about this and see how he programs to accomdate my weakness on this lift. If he just tells me to repeat this week I'm dropping him. I also don't have anything left to pull after squats so they are **** and don't get the attention they should. I'm not upset I'm frustrated but glad to know where I need the work, if Josh works with me, great, if he doesn't I'll drop his ass as that is bad coaching being tied to one road.

Side note: his workouts are not fun and suck ass, either way to much in one day or the other day feels like a joke. So far I hate the set up.
 
When you start shifting like that, do you ever mini band around the knees for some pnf? Or a band around your waist wrapped around something to your shift side? Might be something to try man. Just a thought...you might get some weird looks with the latl band but it works.
 
jswain34 said:
When you start shifting like that, do you ever mini band around the knees for some pnf? Or a band around your waist wrapped around something to your shift side? Might be something to try man. Just a thought...you might get some weird looks with the latl band but it works.
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Oh I know it works man. But i think it's more of what my chiro told me, that maybe my left hip is not strong enough for certain weights yet and other structures and the right side is. So it shuts off and the rest takes over and I shift. Which is exactly what I felt. As my of my left side was turned off when I first started seeing them and was beyond weak. Even by normal people standards.

I like the bands tho, they just didn't help my issues when I tried them last, can deff try againz haven't shifted in weeks tho.
 
So you only have shifting issues when the weights get > x%?
 
Id tend to think that throwing that lateral band around you would help keep you firing that left side better. I know it does for me, when i did that last week (maybe 2 weeks ago now) i could 100% tell the difference in my left hip (my glute med) activating the entire lift.
 
jswain34 said:
Id tend to think that throwing that lateral band around you would help keep you firing that left side better. I know it does for me, when i did that last week (maybe 2 weeks ago now) i could 100% tell the difference in my left hip (my glute med) activating the entire lift.
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I tried it before with no success, but that doesn't mean things haven't changed and i couldn't use it now
 
SweetLou321 said:
Yeah or past a certain fatigue level really, it can only hang on for so long
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SweetLou321 said:
I tried it before with no success, but that doesn't mean things haven't changed and i couldn't use it now
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Hmm. Well i guess your chiro has helped get you this far so I'd probably listen to him still. I'd like to hear his thoughts on why he thinks thats happening.
 
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