Sweetlou's training log

jswain34 said:
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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Weakness really. I do specific left leg work during my rehab after lower body sessions and it has played a huge role with activation drills for that side pre lift as well.
 
May go high bar, I will talk to josh about it, but the low bar does hurt my right shoulder from back when I dropped that squat. Anyone have any input? I don't notice it nearly as much as I use too but it just ache the days after and I have to keep up on it and surrounding tissues or it locks up quick.
 
7/26/16-day 2 week 2
Warm up
Duffin warm up
My warm up

T3 raise (90s rest)
10x8x3 @6
Cg 2 board paused
285x5/11 @6/9
Incline rear delt raises (120s rest)
15x15x3 @7/8/9
Seated oh Db press (120s rest)
70x12/8/6 @10
Neutral grip chins (90s rest)
6x5 @6/7/8/8/9/10
Rehab: 2 rounds
Cardio: 10min on bike
Notes: coming down with a cold. Almost skipped but blew through this session and matched my reps from last week with 15 more lbs.
I need to get on top of my calf game with mobility.
 
SweetLou321 said:
May go high bar, I will talk to josh about it, but the low bar does hurt my right shoulder from back when I dropped that squat. Anyone have any input? I don't notice it nearly as much as I use too but it just ache the days after and I have to keep up on it and surrounding tissues or it locks up quick.
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You have enough going on. If high bar takes away one nagging pain, I'd say it's worth it.
 
I have only been doing high bar since the end of March. Started over with my squat, trying to focus more on some of Max Aita's and Duffin's bracing and activation cues. Been doing beltless 5x5 with it once a week with some kind of challenge set each week. 2 weeks ago was 325x4x5 and 365x1x5, last week was 335x6x6. Tomorrow is 345. Challenge might be an AMRAP on 5th set. I play it by ear, but I've continued to put weight on the bar steadily and not destroy my back, just work hard.

10lbs a week sounds slow...til I realize that's 520lbs a year lol
 
7/27/16-rehab
Got more work done on hips/shoulders. Both hips were equally bad today. Then my chiro walked me through some squatting and we identified several areas that and leading to my faulty patterns on the back squat I don't do on front squats.
 
7/28/16-day 3 week 2
Warm up
Duffin warm up
Chiro warm up

Ssb squat paused (120s rest)
330x3x3 @7
Nordic leg curls (75s rest)
Avg band from pulldowns station, grabbing endx4x3 @9-10
One arm be shrugs (120s rest)
125x6x3 @6 right/7-8 left
Bb rows (120s rest)
200x5x5 @6/6/7/7/8
Reverse grip curls (90s rest)
70x12/8/5 @10/9/7
Abs wheel (60s rest)
6x3 @6-7
Rehab: 2 rounds
Cardio: 10min on bike
Notes: squats were ehh. Threw on the oly shoes to help with squat patterns. Kinda helped. Slightly retweeked right adductor again on last set. Probably won't be an issue. Session was about as boring as it looks on paper. Going through motions these last two weeks.

Side note: really focused on head position and back tightness, made a big difference in the squats.
 
7/29/16-day 4 week 2
Warm up
Duffin warm up
My warm up

Comp bench paused
310x3 @8
Cat bench (120s rest)
255x3x8 @7-8
Dead press (30s rest)
315x1x5 @8/8/9/9/10
Face pulls (75s rest)
90x15x3 @7/8/8
Lat pull downs/Db ext with 5s neg (90s rest)
140x12/35x9 @7/10
140x12/35x6 @8/10
140x12/35x4x2 @9/10 @10/10
Floor fly paused (90s rest)
35x12/9/6 @8/8/7
Rehab: 2 rounds
Cardio: none
Notes: fighting a cold, tough day. A lot of bicep and forearm bone pain pressing. Had the craziest bout of vertigo on 295 warming up, idk where I was when I was pressing. Pretty nuts.
 
Sinus fluid buildup can mess w the ear canals and cause vertigo, so a cold w some drainage certainly could be throwing you off. Use a spotter and stay safe!

Also tried incorporating 15 sets of 15 on hammers today like you and Herderdude w all the pump curling and it was great, I think it only improved the session.
 
Hyde said:
Sinus fluid buildup can mess w the ear canals and cause vertigo, so a cold w some drainage certainly could be throwing you off. Use a spotter and stay safe!

Also tried incorporating 15 sets of 15 on hammers today like you and Herderdude w all the pump curling and it was great, I think it only improved the session.
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100% from the cold.

I've been doing those and incline Db curls per Greg knuckols. But so far bicep pain is hanging around.
 
Incline curls were always a favorite of mine from like tenth grade. If the pain is ahead of you, you'll have a hard time catching up. But next time there's a break in the pain, do your best to stay ahead of it.
 
Greg Knuckols is the strongest person I know of that I swear if I didn't actually see vids of him squatting I wouldn't have believed he even lifted.

I'm not saying anything on his knowledge, I just remember being so surprised.
 
Not nearly as bad, but on that note Dennis Cornelius in the IPF in the 275 class is the same way. Guy is one of the best lifters in the world and you'd walk right by him at Walmart.
 
8/1/16- day 1 week 3
Warm up
Duffin warm up
Chiro warm up

Comp squat
385x2 @9 but to depth
Cat squat (120s rest)
335x3x5 @7
Conv deadlift
485x3 @7
Cat conv deadlift (120s rest)
405x3x5 @6
Double overhand deadlift hold
335x13s @10
Front squat holds beltless
385x15sx2 @7
Rehab: 2 rounds
Cardio: none
Notes: talked to Josh over the weekend and he set me straight. Came into this session with a lot more fire. Squats were to depth but my motor patterns are pretty jacked up so I need to address some mob issues to really get into the right spots, my toss the plus goes back on but they make my knees hurt so I'm conflicted on them. Crushed deadlifts. Used 10lbs to much on dl holds and forgot my chalk for the whole session so that sucked and likely why I missed it. Crushed front squat holds with relative ease. Productive session overall. Josh gave me goal times for the session once I hit the first top set. Really helped keep me on track and I got out in good time overall.
 
That's what we come in here to see, buddy. Nice work.
 
8/2/16-day 2 week 3
Warm up
My stuff

T3 raise (90s rest)
10x8x3 @6
Cg 2 board paused
300x5, 10 @6/10
Incline reverse flys (120s rest)
15x15/15/15/12/11 @7/8/9/10/10
Seated oh Db press (120s rest)
70x15/8/8 @10
Neutral grip pull ups (90s rest)
Bwx6x5 @7/8/9/10/10
Rehab: 2 rounds
Cardio: none
Notes: came in ready to go. I'm working to cut my training time. So I'm reworking my mindset and getting moving in training. Bench set up is getting super simple yet so refined. I'm really loading the arch in my upper back and getting great leg drive. Today was another step forward in this regard. Volume got me on rear delts and ohp/ still a pr with the 70s. No cardio bc I need to find a way to group that and make it more productive then 10min tossed in at the end randomly. This sessions speed equaled a deload session for me.
 
8/3/16-rehab
Some more work on the hips and lats. Things are pretty even ATM so I'm getting better each week. Worked on some more squat pattern stuff. Basically I fixed something that wasn't broken and now I gotta relearn how to do it right. No biggie here will learn it again.
 
rob112 said:
Head = asploded lol nah I was curious bc I am having some squat issues and just trying to get new ideas and insights.
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What are your issues bud? Videos didn't show anything glaring.

It would max out where my knees could go early then try to make up the rest of needed movement in the hips and end up forward with my hips for from the bar leaving me in a bad spot leverage wise.
 
8/4/16-day 3 week 3
Warm up
Stuff

Ssb pause squat (120s rest)
335x3x3 @10
Nordic leg curls (75s rest)
Efs avg band connected to lay pull downs grabbing endx4x3 @10
One arm bb shrugs (120s rest)
135x6x3 @8
Bb rows (120s rest)
210x5x5 @8
Reverse grip curls (90s rest)
75x8/6/5 @8/7/7
Abs wheel (60s rest)
Bwx6x3 @8
Rehab: 2 rounds
Cardio: none
Notes: adductor was at pain level 10. Might have figured out squat pattern issues. It's mainly my bracing. Something clicked after I did 145 for 10 or so triple at the end to figure it out (only have adductor pain on ssb). Realized I have a lot of twisting. And shifting going on. I need to pull a cws with that hip shift stuff and really turn my glutes on and use a band around my knees. Yes my right hip is tight but that's not the whole issue as I push into my right hip harder. Learning. Hoping adductor bounces back. Was on the verge of a reinjury on the ssb squats even with a hammy band on.
 
Unsure of my exact issue tbh. I just don't have that great connection from the bar to the floor in last meet(2 weeks ago). Feels like I float down, then it's a strong effort to try and muscle the weight up. I'm toying with stuff now that it's offseason.


I get tons of that hip shifting too. It freaking sucks and I need to get back to it like you are gonna. I'm happy you didn't hurt yourself taking it to 10 out of 10. I think a lot of people have a shift from watching people squat, just doesn't put everyone out of commission.
 
Hyde said:
Glad to hear you made it out okay and have an idea of what needs addressing, Lou
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Honestly idk what it is. And not many people I've reached out to can give me insight either. Not even Josh. With the pain and the form issues squatting is quickly becoming a hated lift.
 
rob112 said:
Unsure of my exact issue tbh. I just don't have that great connection from the bar to the floor in last meet(2 weeks ago). Feels like I float down, then it's a strong effort to try and muscle the weight up. I'm toying with stuff now that it's offseason.


I get tons of that hip shifting too. It freaking sucks and I need to get back to it like you are gonna. I'm happy you didn't hurt yourself taking it to 10 out of 10. I think a lot of people have a shift from watching people squat, just doesn't put everyone out of commission.
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I have felt the same way as you. I just don't feel connected and "stacked". Bench and pull everything feels connected and like its firing as it should. I believe my issue is bracing but we will see. Let me know what helps you out.

I'm very lucky I didn't get hurt. I am 100% an athlete so I will gun for whatever I have to do that day regardless of pain level. It's how I ended up as injured as I am. However I've learned my lesson somewhat and if never session it's the same I will take a token squat at the meet and either take time off or just squat very light and work on motor patterns and rebuild back up over time.
 
8/5/16-day 4 week 3
Warm up
Duffin warm up
My warm up

Comp bench paused
320x3 @7
Cat bench (120s rest)
255x3x10 @6-8
Dead press (30s rest)
325x1x5 @8/8/9/10/10
Face pulls (75s rest)
45x15x3 @7/8/8
Lat pulldowns/5s eccentric Db ext (120s rest)
120x12/35x10 @7/10
120x12/35x8 @7/10
120x12/35x7 @8/10
120x12/35x5 @8/8
Floor flys with pause (90s rest)
35x15/13/11 @10
Rehab: 2 rounds
Cardio: none
Notes: brutal session and I pushed myself to go as fast as I could. Different gym and different pulley machines so equated rpe. Was in range for a bench pr today if I wanted it.
 
8/8/16-day 1 week 4
Warm up
Duffin warm up
Some of the hip shift stuff, will need to do more.

Comp squat (120s rest)
275x3x3 @6
Conv deadlift (30s rest)
350x1x5 @6
Front squat holds beltless
245x15sx2 @6
Rehab:2 rounds
Cardio: none
Notes: nice little deload day. Finally got some good cueing on squat. My chiro told me to sit through my hips and this had an immediate improvement in my squat pattern and I was more upright, deeper, and a cleaner squat. Had some serious stomach issues all day and wasn't feeing awesome training but still a good session.
 
8/10/16-day 2 week 4
Warm up
Duffin warm up
Chiro warm up

T3 raises (90s rest)
10x8x3 @6
Cg 2 board paused (120s rest)
225x5x2 @6 or lower
Incline reverse flys (120s rest)
10x15x3 @6
Seated oh Db press (120s rest)
50x12x3 @6 (shocked)
Neutral grip pulls up (90s rest)
Bwx3x3 @6
Rehab: 2 rounds
Extra squats to work on form
Some at bar/135/225, after videoing and seeing what feels and looks good. Old "mid" bar position was the winner with a closer stance and oly shoes to take pressure off the right hip. Time to work that as it felt pretty natural and pain free in all areas.

Notes: super easy deload day. Got some rehab done earlier on the hips. Need to get a standing desk for work, sitting all day is really binding up my psoas and shutting off my glutes my chiro said. Time to get on it.

Did some coaching with my gf and her friend. Both their squats and pulls should start to take off after they get some of the big basics down. Happy for them and they were quick learners.
 
8/13/16-day 3 week 4
Warm up
Duffin warm up
Chiro warm up

Comp bench paused
260x3x3 @6 or lower
Face pulls (75s rest)
50x15x3 @8/9/10
Lat pull downs/5s sec neg Db ext (90s rest)
90x12/25x10x2 @6 or lower
Floor fly paused (90s rest)
25x12x2 @6 or lower
Rehab: 2 rounds
Cardio: none
Notes: easy deload day. I've hit my stride on bench and form. Ready to rock a pr when it's time. Did some squatting after. Still looking for a good spot. The stand tall cue made a big difference so I'm gonna role with that.
 
8/15/16-day 1 week 5
Warm up

Comp squat
390x2 @7
Cat squat (120s rest)
345x3x4 @7
Conv deadlift
495x2 @7
Cat conv deadlift (120s rest)
425x3x4 @7
Conv dl double overhand hold for time
325x14s @10
Front squat holds beltless
395x15sx2 @8
Rehab: 2 rounds
Cardio: none
Notes: hot as **** in the gym and was really messing with my heart rate. But kept cool and crushed this session. Huge improvements on squat and some big steps forward. Great pop and depth overall was great. Pulls were tougher then normal due to the fatigue of the squats and heat. But moved super well overall.
 
8/17/16-day 2 week 5
Duffin warm up
My warm up

T3 raise (90s rest)
10x10x3 @6
Cg 2 board paused
350x3/5 @8/10
Incline reverse Db flys (120s rest)
20x12x5 @7/8/10/10/10
Seated oh press (120s rest)
145x8x3 @7/9/10
Neutral grip pull ups (90s rest)
Bwx6x5 @7/8/9/10/10
Rehab: 2 rounds
Cardio: jog 1/3rd mile
Notes: pretty good day overall, that 350 shocked my cns pretty hard. Went for 6 but just couldn't keep it moving. All this upper back work is a bitch. Lost my cardio base already, the bike doesn't make up for jogging for me. Gonna fight to keep it in at a base amount as long as I can.
 
SweetLou321 said:
I've just never hammered it like this before with such a priority is all.
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It will make such a huge difference it will be shocking. Upper back is something I've never let up on since my very first meet.
 
SweetLou321 said:
I am saying upper back as in traps/rear delts/rhomboids. I've always hammered lats. Are we talking about the same thing?
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Okay, we weren't really talking about the same thing. I recently made the same shift, though, and I'm liking it.
 
8/19/16-day 3 week 5
Warm up
Duffin/hip shift/some agile 8

Ssb pause squats (120s rest)
345x2x4 @8
Nordic leg curls (75s rest)
Avg band hanging from pulldown station grabbing one hand length from bottom 3 sets of 5 reps @10
Seated Db shrugs with 3sec pause at top (120s rest)
90x10/8/6 @10/8/7
Prison t-bar rows (120s rest)
190x5x5 @8
Reverse curls (90s rest)
80x5x3 @7/8/9
Abs wheel (60s rest)
Bwx6x3 @6
Rehab: 2 rounds
Cardio: jog 1/3rd mile
Notes: crushed those squats. The flats feel so good on the Ssb for some reason. My groove has never felt better. Deep too.
 
rob112 said:
Sitting straight down or back for the squats now? Just curious what's grooving for ya
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Watched the most recent duffin/super training video. He had some interesting cue for gripping the ground. I just gripped and sat back and between my knees. Worked like a charm. So back then down I guess? Hard to explain but I did not push back overly hard.
 
Gonna look up that vid for some cues hopefully...monkey toeing the floor still just wont click for me. Thanks. Btw, did you get my PM tuesday?
 
8/20/16-day 4 week 5
Duffin/my warm up

Comp bench paused
330x3 @10 all time pr
Cat bench (120s rest)
280x3x5 @7-8
Spoto press
270x2 @7
290x2 @8
310x4 @10 pr
Face pulls (75s rest)
50x15x3 @8/9/10
Lat pull downs/dicks press (90s rest)
150x12/125x8 @8/9
150x12/125x7 @10/10
150x7/125x6 @10/9
150x6/125x6 @10/10
Floor fly paused (90s rest)
40x10x3 @8/9/9
Rehab: 2 rounds
Cardio: none
Notes: fuark this session was tough. I'm starting to see how Josh got his reputation as a coach and I have faith in his stuff now. 2 all time prs today. This session on paper had me nervous but I crushed it. Time to keep pushing towards the meet. The 330 bench first two reps moved well then my low back cramped on the third rep and turned it into a 10 lol.
 
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