Sweetlou's training log

Hell of a fuggin session there brotha. Very happy for you things are on the up and up
 
Hell yeah, man. I feel you on the back cramp. I suspect you've got a good bit bigger triple in you there. If your body doesn't let you down with a cramp lol.
 
Might be worth adding a tab or two of potassium a day. I cramp like a fool after training if I don't keep it lightly supplemented. I assume most people get enough sodium and water but sometimes those can be culprits too. Magnesium I just take because I wanna be strong, but I don't feel like that makes as big a difference with hydration.
 
SweetLou321 said:
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.
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Link to said vid?
 
herderdude said:
Hell yeah, man. I feel you on the back cramp. I suspect you've got a good bit bigger triple in you there. If your body doesn't let you down with a cramp lol.
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Yeah well it will have to be there as Josh wants me to hit 335 for a paused triple this week. Let's hope I can hold on.
 
Hyde said:
Might be worth adding a tab or two of potassium a day. I cramp like a fool after training if I don't keep it lightly supplemented. I assume most people get enough sodium and water but sometimes those can be culprits too. Magnesium I just take because I wanna be strong, but I don't feel like that makes as big a difference with hydration.
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I deff don't prioritize potassium. Good catch. Mag is covered my man. Salt and water are covered too.
 
SweetLou321 said:
I deff don't prioritize potassium. Good catch. Mag is covered my man. Salt and water are covered too.
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I was having terrible cramps post training for a long time and finally just bought some and found just a 100mg tab with my preWO meal usually fixed it.

Also if you have a high sodium cheat meal, like a pizza or a buffet, pop 2-3 and you will fill out much better from it. The scale will likely be even higher than if you hadn't the next day but you will be holding less water under the skin and more in the muscle - win for both cosmetics and performance.
 
Rodja said:
Potatoes are loaded with potassium. Like 20% of your DV per serving, IIRC.
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It's in the skin. Sweet potatoes just as much. Avocado and banana have a similar % of daily value I believe. But eating 3-4 of these a day, every day, is not necessarily going to work for some. I mean it's certainly very doable, but it's also pretty easy to take a 5 cent tab.
 
Hyde said:
It's in the skin. Sweet potatoes just as much. Avocado and banana have a similar % of daily value I believe. But eating 3-4 of these a day, every day, is not necessarily going to work for some. I mean it's certainly very doable, but it's also pretty easy to take a 5 cent tab.
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Potatoes have much higher than bananas and I believe the serving is ~5 oz. We can all easily smash thrice that amount in a sitting.
 
Hyde said:
Potatoes are not a staple of my diet. I'm not sure where you're going with this.
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Point I was trying to make is that 3% of the DV of potassium isn't going to help all that much and potatoes are so versatile and easy. I could go on for awhile as to why potatoes are horribly unappreciated by most.
 
Rodja said:
Point I was trying to make is that 3% of the DV of potassium isn't going to help all that much and potatoes are so versatile and easy. I could go on for awhile as to why potatoes are horribly unappreciated by most.
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I can't tell you why it makes a difference (as I've crunched the numbers myself) but it absolutely does. I used to eat potatoes daily and this issue was still present. Switching to white rice coupled with 595mg potassium gluconate tabs (which is 100mg active) from Walmart improved my digestion massively and fixed the cramping. It's something I've been playing with for over a year. It's just one more tool in Lou's toolbox is all I'm offering.

jimbuick said:
If you aren't eating the skin, you're doing it wrong.
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I can't believe I used to hate it as a kid; I love it now!
 
8/22/16-day 1 week 6
Warm up
Mix of duffin/hip shift/agile 8

Comp squat
405x2 @8 but deep
Cat squats (120s rest)
355x3x3 @7-8ish but deep
Conv deadlift
510x2 @7-8 conv pr
Cat conv pulls (120s rest)
425x3x5 @7-8
Double overhand deadlift hold
325x15s @10 finally was holding by finger tips lol
Front squat holds beltless
400x15sx2 @8
Rehab: 2 rounds
Cardio: none
Notes: every set had me light headed lol. Feel like Nate Diaz ATM. Had a rough day but a great performance tonight. I really starting to find my squat groove: it felt much more natural. Crushed the pulls. Starting to build up steam.
 
Some days I get light headed a lot getting set for squats...I can't pinpoint it myself except I'm trying so hard to get tight lol

And man, these workouts look super productive and interestingly set up. Very cool stuff.
 
rob112 said:
Some days I get light headed a lot getting set for squats...I can't pinpoint it myself except I'm trying so hard to get tight lol

And man, these workouts look super productive and interestingly set up. Very cool stuff.
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I thinks it's just the heat and my bp lol. It's still a tad higher then I want it on 2 bp meds. And getting tight of course. Only gets bad when the belt goes on.

Yeah it is different for me, but I'm working with Josh Bryant for the meet I have in October.
 
SweetLou321 said:
I thinks it's just the heat and my bp lol. It's still a tad higher then I want it on 2 bp meds. And getting tight of course. Only gets bad when the belt goes on.

Yeah it is different for me, but I'm working with Josh Bryant for the meet I have in October.
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It seems to be super well balanced and by the looks of the PRs effective too!
 
rob112 said:
It seems to be super well balanced and by the looks of the PRs effective too!
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It took some getting use to but I realized he has worked with hundreds of athletes with various issues. I'm not special and I he clearly heard my issues when we first spoke. It's less volume then I was use to. But my injures are healing, I'm getting stronger, and making progress. It's really what I wanted and he's making it happen.
 
8/24/16-day 2 week 6
Warm up
Duffin/mine

T3 raise (90s rest)
10x10x3 @6
Cg 2 board paused
360x3x2 @9/10
Incline reverse flys (120s rest)
20x14x5 @7/8/9/10/10
Seated ohp (120s rest)
150x8x3 @8/9/10
Neutral grip pull ups (90s rest)
Bwx6x5 @7/8/9/10/10
Rehab: 2 rounds
Cardio: jog 1/3rd mile
Notes: rough day before lifting. I was triggered before I got to the gym lol. Cg 2 board was very hard tonight. But I got through it. Cardio was much easier tonight. So that is coming back fast. Bp at dr was 120/70 even while pissed lol.

Also got some rehab work done earlier as well. Really hammering internal rotation and it's making all the difference.
 
8/26/16-day 3 week 6
Warm up
Duffin/hip shift/agile 8 mix

Ssb pause squats (120s rest)
350x2x4 @8/8/9/10
Nordic leg curls (75s rest)
Avg band hanging from pulldowns station grabbing endx5x3 @10
Seated Db shrugs with 3 sec pause at top (120s rest)
90x12/10/8 @9/8/9
Prison t bar rows (120s rest)
200x5x5 @9
Reverse grip curls (90s rest)
80x8x3 @8/9/10
Abs wheel (60s rest)
Bwx6x3 @8
Rehab: 2 rounds
Cardio3 job 1/3 mile
Notes: felt like utter ****. Feel like I'm still gonna pass out on every squat I do with a belt. It's getting old and I'm suspecting it's the heat. Also my cals have been down all week yet I've been bloated and feeling like im having some major digestion issues overall. But got the work in. Not my best day on squats tho.
 
I agree with you all, I just enjoy the group I train with so I plan to stay where I am. But there are other options, so it's partly my fault.
 
My gym doesn't really turn on the AC either...in my limited experience only commercial gums are cool in the summer. YOLO
 
Jim and Lou win the being able to bitch about the heat award. It's just as hot where I am, but they get that god awful humidity near the gulf.
 
8/29/16-day 4 week 6
Warm up
Duffin/mine

Comp bench paused
335x3 all time pr @10
Speed bench (120s rest)
290x3x4 @8
Spoto bench
280x2
300x2
320x4 pr
Face pulls (75s rest)
50x15x3 @8
Lat pulldowns/dicks press (90s rest)
150x12/130x8 @9
150x12/130x7 @10/9
150x9/130x6 @10
150x6/130x6 @10
Floor flys paused (90s rest)
40x12x3 @8/9/10
Rehab: 2 rounds
Cardio: none
Notes: another all time bench pr. I need to work on calming my nerves and staying confident for these prs. My down sets look better and I think there is more in the tank then I'm showing now. Strength is there. Another off day and still feeling under the weather.
 
Congrats, man. That's phenomenal, both comp and Spoto.
 
8/29/16-day 1 week 7
Warm up
Duffin/hip shift forgot agile 8 stuff

Comp squat
420x2 all time without wraps pr @8
Cat squat (120s rest)
355x3x4 @8-9
Conv deadlift
525x2 all time conv pr @8
Cat conv deadlift (120s rest)
445x3x3 @8-9
Double overhand conv deadlift hold
330x5s @10, had nothing left in my hands. Goal was 15s
Front squat beltless holds
410x15sx2 @9
Rehab: 2 rounds
Cardio: none
Notes: another rough day and night . I'm in a bad habit of hyper extending on squats and. Not keeping my brace in the hole. Also need more hip tightness. These were my strengths and now they are my weakness. I worked hard to fix it tonight and was in the right direction but my core and hips hated me after squats. Pulls took all I had. Full meet mindset to get through it. Was near passing out the whole session. Really worked on bracing on the fronts and its sucked. I'm in some bad extension patterns on the squats ATM.
 
Draw those friggin' lats down hard as possible! Don't think about the movement as a Pulldown with your hands on the bar; actually think about flexing the muscles down hard when you breathe down into the diaphragm before unrack/descent. That cue might be worth something to stack the core more neutral.

Nice work getting it done, and the PRs!
 
Hyde said:
Draw those friggin' lats down hard as possible! Don't think about the movement as a Pulldown with your hands on the bar; actually think about flexing the muscles down hard when you breathe down into the diaphragm before unrack/descent. That cue might be worth something to stack the core more neutral.

Nice work getting it done, and the PRs!
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Will give it a run. The pull down cue use to work for me but lately hasn't been cutting it. Thanks bud.
 
SweetLou321 said:
Will give it a run. The pull down cue use to work for me but lately hasn't been cutting it. Thanks bud.
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It's actually easier to practice this in a front squat position first, where you can't use your hands to draw the lats down really anyway but still obviously have to stabilize the spine.
 
8/30/16-day 2 week 7
Warm up
Duffin/mine
T3 raises (90s rest)
10x10x3 @6
Cg 2 board paused
365x3x2 @10
Incline rear delt raises (120s rest)
20x15x5 @7/8/9/9/10
Seated ohp (120s rest)
155x8x3 @8/8/9
Neutral grip pull ups (90s rest)
Bwx7x5 @8/8/9/10/10
Rehab: 2 rounds
Cardio: job 1/3 mile
Notes: body was wrecked from last night and the 2 board bench was very tough and hard to stabilize. Need to watch my ass coming up too. It's boarder line. Rest went pretty well. I'm under fed and sleep deprived. I need more stims.

Also found out you can post squats on kabuki.ms to get form advice. Doing as soon as I get a second.
 
You know what to do on butt lift. Check your foot position and direction of leg drive and its fixed. Those are big triples.
 
herderdude said:
You know what to do on butt lift. Check your foot position and direction of leg drive and its fixed. Those are big triples.
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Footing is still a work in progress. But usually drive through my heels into my glutes/hams into the pad. If I go off my toes and push up then it just pops up.
 
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