Sweetlou's training log

What are bench/pull attempts looking like?
 
Good shît. Time to finish w/ a big pull. Pretty late meet...
 
Awesome job today Lou!
 
Hell ya lou, time for some celebratory beers!
 
Such a great day - 9/9, PRs, and best of all no injuries!!! ~1471 that easily could be 1500 it sounds by every account. Your patience and rehab is finally showing the fruits you knew were there all along. Great work, Lou.
 
Hyde said:
Such a great day - 9/9, PRs, and best of all no injuries!!! ~1471 that easily could be 1500 it sounds by every account. Your patience and rehab is finally showing the fruits you knew were there all along. Great work, Lou.
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Thanks bud. Perfect execution. 1500 was possible but I stuck to my plan and crushed it. I peak well and if I still to the plan I get my lifts. Couldn't have gone better. Even with poor sleep and a gf who competed in the am and helping her all day (even when she got sick). Also helping my other team mates and Danny tenajero (one of the best overall 220s) in his gear as well. Just was the right Day.
 
Dude you had a monster day man. That's incredible you got 3rds at an 8. I like it though. Congrats again Lou
 
11/21
Bench 90s rest
245x4x6
Dips 8x3 120s rest
Face pulls 10x3 90s rest
Lat pull downs-jm press 10x4 90s rest
Floor flys pauses 10x3 90s rest

Pump was real
 
rob112 said:
Das pump

Never tried floor flys...will have to throw it in
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Flys tear my bad pec apart, but these are good to go, I've added 15lbs to them and my pressing strength feels stronger and healthier. They have actually helped heal my bad pec. Big fan, Josh had me do them.
 
11/23
Squat
375x2 @6
Cat squats (90s rest)
325x4x6 @6 up to 9
Hack squats (120s rest)
90x8x3 @7
Ghrs (90s rest)
8x3 @7/8/9
Front squat belt less holds (120s rest)
315x15sx3 @7
Cardio: 7 sprints with prowler
Notes: hardest part was the squats. Tried belt squats but I couldn't get enough weight on it with the set up to make it worth it. Hacks hit the quads the way I wanted anyways and spared my adductor. Hips aren't enough for sldl so opted for ghrs which felt good. Squats were way worse then prowler. Goal is to build off this.
 
11/25
Cg bench pauses (120s rest)
225x8x3 @6/7/9
Press (120s rest)
135x8x3 @7/7/9
Incline reverse flys (120s rest)
20x10x5 @7/7/8//8/8
Neutral grip pull-ups (90s rest)
Bwx4x5 @7/7/7/8/8
Notes: I thought I was starting low, in so sore and feel beat, rough transition so far lol. Trying to start light to have somewhere to go and crush myself.
 
11/26
Front squat belt less (90s rest)
185x6x3 @6
Conv deadlift
455x2 @6
Cat timed deadlift (12min cap)
385x4x5 @6-7
Chest supported t-bar row (120s rest)
115x6x5 @7-8
Seated 3 count pauses db shrugs (90s rest)
90x8x3 @6-7
Db curls (90s rest)
30x8x3 @7/8/9
Abs wheel (60s rest)
Bwx6x3 @7/8/9
Notes: made a few adjustments on the fly. I was sore sore coming in I couldn't do a full bw squat. So I eased way back on the fronts and cut the rest period down some. Cut a set and the time cap down for pulls. I'm ok with backing off now so I can have room to go forward. Cardio was not even close to being an issue today. That was a quick turn around.
 
11/28
Comp bench
280x3 @6
Cat bench (90s rest)
250x4x7 @6-8
Dips (120s rest)
15lbsx7x4 @6-7
Face pulls (90s rest)
15x12x3 @8-9
Lay pulldowns-jm press (90s rest)
140-115x10-10x2 @8-9/9-10
140/115-105x5/5-10 @10-9
125-105x10-10 @9-10
Floor flys paused (90s rest)
45x12x3 @7/8/9
Notes: got greedy and increased reps/sets/weight on bench it was much easier then last week. Triceps still died on bench and dips more so then pecs. Worked ok technique hard on the assistance and it felt good but the numbers dropped, I'm ok with as I felt healthier at the end of this session then I went in. On track.
 
rob112 said:
That DB facepull?
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Nope regular, my chiro made me drop the weight and do it his way, which torched my upper back and external rotators, was very hard. Made my left shoulder feed great too and helped open it up, it's chronically tight. He said the strength should come quick but it was maximizing my range of motion tonight.
 
SweetLou321 said:
Nope regular, my chiro made me drop the weight and do it his way, which torched my upper back and external rotators, was very hard. Made my left shoulder feed great too and helped open it up, it's chronically tight. He said the strength should come quick but it was maximizing my range of motion tonight.
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Makes sense. I honestly dropped the weights on all BB type stuff and do a lot more bodybuilding style. I think it works better as far as these types of movements go as opposed to blasting out as fast and heavy as you can.
 
11/30
Comp squat
385x3 @6
Cat squat timed (90s rest)
335x4x7 @6-9
Hack squat (120s rest)
105x8x3 @7
45 deg hypers (90s rest)
45x8x3 @7
Front squat holds beltless (120s rest)
315x20sx3 @7/8/9
Cardio: 8 prowler sprints
Notes: first real workout since I was 16 with no caffeine and it went fine once I got moving. Upper weight and reps again. Squat is feelings natural. However that taxed my cardio bad. Swapped ghrs for hypers to be more specific for my pulls, once I feel ready I'll swap to sldl which is my ideal lift for my conv pull. Feeling healthy.
 
Solid work Lou, and I'll tell you, last time I stim breaker day two I literally felt like I got the flu. Preworkout a were amazing for about a week coming back lol.

I'm in a total hypertrophy phase, but when I get to a strength phase I may try to pick you brain about picking progressions with the CAT work.
 
rob112 said:
Solid work Lou, and I'll tell you, last time I stim breaker day two I literally felt like I got the flu. Preworkout a were amazing for about a week coming back lol.

I'm in a total hypertrophy phase, but when I get to a strength phase I may try to pick you brain about picking progressions with the CAT work.
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My stim tolerance has dropped a lot so I feel better without it then with it most of the time.

Sure man pick my brain anytime. I'm a big fan of it and I'm learning how it use it to suit my preference in rps style blocks.
 
12/2
Cg bench paused (120s rest)
235x7x4 @7/8/9/10
Incline reverse flys (120s rest)
20x12x5 @7/8/8/9/10
Ohp (120s rest)
140x7/7/6/4 @9/8/9/9
Neutral grip pull-ups (90s rest)
5/5/5/4/4 @7/8/9/9/9
Cardio: job 1/3 mile
Notes: fatigue was real today. Missed my caffeine for real. Long day at work. Will make a few changes to keep myself healthy as I go, noticed a few things tonight. I'm good but some bad habits started to creep on me. Still did more work then last week on everything which is the goal regardless, it tougher when dieting but I'll take anything even a few extra reps.
 
I always find cutting tough on strength too. Super rewarding when you get strong at the lighter weight though.
 
rob112 said:
I always find cutting tough on strength too. Super rewarding when you get strong at the lighter weight though.
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Yeah it is, I just don't feel as strong or ready to train. Could just be mental. But at this time I'm just taking any progress I can get each session.
 
12/3
Front squat beltless (90s rest)
205x6x3 @7
Conv deadlift
465x3 @7
Cat deadlift timed (12min cap)
395x4x5 @6-7
Head supported db rows (120s rest)
70x7x5 @7/8/8/8/9
Db curls (90s rest)
30x10/9/8
Abs wheel (60s rest)
8/8/6
Seated 3 count db shrugs (60s rest)
90x10/8/8
Notes: fatigue was real again. Was horribly sore in the lower body. Still made progress overall. Pulls feel really good atm. Those db rows I got from ed coan, fav db row variation I've tried and felt great on my back, just couldn't go heavy.
 
Bb rows w head supported is a good way to keep form tight on those too. Never did db rows like that oddly
 
Hyde said:
Bb rows w head supported is a good way to keep form tight on those too. Never did db rows like that oddly
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I guess im confused by what you guys mean by "head support"?
 
So you're just resting your forehead on the bench, but not your entire torso like a chest supported tow, correct? Just trying to visualize
 
12/5
Comp bench paused
285x3 @7
Cat bench paused (15min total)
255x4x6 @6-9
Dips (120s rest)
25x6x5 @7-8
Face pulls (90s rest)
20x15x2, 15x14 @7-8
Lat pulldowns-Jm press (90s rest)
130-115x10-10x4 @7-9
Floor flys paused (90s rest)
45x14/14/12 @8/9/10
Notes: wasn't 100% tonight, but got it done and was happy with the work accomplished. Making steady progress. Had to back off slightly so I didn't burn out to quick, this will be a 5 week block.
 
12/7
Squat
395x3 @7 pr
Cat timed squats (15min cap)
345x4x6 @6-9
Hack squat (120s rest)
115x8x3 @6/6/7
45 deg hypers (90s rest)
60x8x3 @6-7
Front squat beltless holds (120s rest)
325x15sx3 @7-8
Cardio: 6 prowler sprints
Notes: snagged an easy 3 rep pr, squat is the lift taking off atm. It feels natural and like second nature. Love it again. Each week this session as crippled me so I'm trying to back off a touch but still progress so I can finally push on sat lol. Got the iron Rebel knee sleeves, love them, great fit for those was thick thighs.
 
I missed the Black Friday sale last year on them and then forgot I needed sleeves this year. So missed em again. F me. But glad you are digging them!!

Remember when you wanted to give up squatting??
 
Hyde said:
I missed the Black Friday sale last year on them and then forgot I needed sleeves this year. So missed em again. F me. But glad you are digging them!!

Remember when you wanted to give up squatting??
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They are worth a check out when on sale.

Yeah I do, but it was more of a step back from it really. Sometimes just getting away from a movement for some times to erase the bad patterns isn't a bad idea. I know swim did this recently and he's on fire again .
 
12/9
Wg bench paused (120s rest)
225x6 @7
235x6 @7
245x6x2 @8
255x6 @9
Oh press (120s rest)
135x6 @7
145x6x4 @8
Incline reverse flys (120s rest)
20x14x5 @7-9
Neutral grip pull-ups (90s rest)
Bwx5x5 @7-9
Cardio: jog 1/3 mile
Notes: chiro told me to go wide instead of close to save my pecs and build my weak point. I didn't thick he was right, but he was. Better then last week all around still. Got the efs maverick wrist wraps. Love them. Perfect cast and the closest to overkill I've found so far and molds we'll to the wrist. Even has one side made to grip well. Best wrap for the wrist I've seen since overkill left the market. Will probably get the knee wraps next.
 
Been eyeing those as my next pair of wrist wraps for a while now so im glad to hear some positive feedback on them.
 
jswain34 said:
Been eyeing those as my next pair of wrist wraps for a while now so im glad to hear some positive feedback on them.
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I got to sample them when they first came out thanks to obb having some of the efs sponsored guys. I loved them then, but I just got a pair so I gave them about a year before going for a new pair. Spent 20$ on sale and love them.
 
12/10
Front squat (90s rest)
225x6 @6
240x6 @6
245x6 @6
Conv deadlift
475x3 @7
Cat deadlift timed (12min cap)
405x4x5 @6-9
Head supported db rows (120s rest)
70x8x5 @7
Db curls (90s rest)
30x10x3 @8/9/10
Abs wheel (60s rest)
Bwx8x3 @7-8
Seated 3 count pause db shrugs (60s rest)
90x10x3 @7
Notes: finally not trashed on this day. Allowed me to really front squat some. Which I felt some in the pulls but that's ok. Made progress overall. Was between belt loops so bracing was a touch harder. Great day.
 
SweetLou321 said:
I got to sample them when they first came out thanks to obb having some of the efs sponsored guys. I loved them then, but I just got a pair so I gave them about a year before going for a new pair. Spent 20$ on sale and love them.
Click to expand...

I definitely missed out on some good bf sales, this being one if them. If they have a new years sale ill be picking some up.
 
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