Sweetlou's training log

rob112 said:
Yea I was curious if you had a range for starters. At this point was I'm rolling it's easy to keep building. I think the difficult thing is the start bc if I want say 4 sets of 6 I want he last set hard, but I want it to be doable. That's tougher to gauge imo.

Check what I tagged you in on Instagram. Reminds me of CAT training. I also tagged anyone in here that follows me/I follow.
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I'd pick your reps based on your goals:
I'd pick 6-8 and even 10s if the goal is work capacity and hypertrophy. That's bc you will safer and it will leave you wanting to do more instead of lots of low rep sets. I think your amrap idea isn't to bad by wale and but will create fatigue, you could also just work up in wait to hit an rpe cap you set yourself. But I'd let the rep range limit your load. Not sure if answered your question or not lol. But cat work is pretty ehh in difficulty if done right except if you keep rest periods short as you won't recover between sets so fatigue will set in.

I didn't get a tag notification either r
 
SweetLou321 said:
I'd pick your reps based on your goals:
I'd pick 6-8 and even 10s if the goal is work capacity and hypertrophy. That's bc you will safer and it will leave you wanting to do more instead of lots of low rep sets. I think your amrap idea isn't to bad by wale and but will create fatigue, you could also just work up in wait to hit an rpe cap you set yourself. But I'd let the rep range limit your load. Not sure if answered your question or not lol. But cat work is pretty ehh in difficulty if done right except if you keep rest periods short as you won't recover between sets so fatigue will set in.
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You don't have to leave the work load static so you can push.

I.e.
8x3 24 reps
7x4 28 reps
6x5 30 reps
Can use the same percent but you are adding reps per week, add weight and reps, or just add straight sets instead. It's all gonna achieve the same goal. But I liked adding weight and reps in the way above bc I can usually push the 8s, and go up a touch and push the 7s ect. Prob more mental since I feel like I'm doing see work per set. Workouts get longer tho.
 
What the hell man I tagged a bunch of people and it didn't work.

Essentially a study(leg extensions I so not compound I know) found that intending velocity meant more to strength gains than actual velocity. So I thought that backed more of CAT type speed work as opposed to some speed worn you see where it was almost like it's too light to actually use the same force and keep form and be challenging.

Hope that makes sense lol

And yea what you said makes sense. Just trying see what you got going on. It's not too far off of what I do when I'm grooving week to week. I can just see it's working so I wanted to know the thought going into it .

I appreciate it ma man
 
rob112 said:
What the hell man I tagged a bunch of people and it didn't work.

Essentially a study(leg extensions I so not compound I know) found that intending velocity meant more to strength gains than actual velocity. So I thought that backed more of CAT type speed work as opposed to some speed worn you see where it was almost like it's too light to actually use the same force and keep form and be challenging.

Hope that makes sense lol

And yea what you said makes sense. Just trying see what you got going on. It's not too far off of what I do when I'm grooving week to week. I can just see it's working so I wanted to know the thought going into it .

I appreciate it ma man
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That's pretty cool man. Except shouldn't all reps have that intended purpose? Not just cat work? I mean some moves I wouldnt but doing that on like curls lol. But sure as hell I can trying to break the ground on a pull, get out of the whole on a squat, and off my chest on bench with some purpose lol.

Yeah man, everyone kinda says the same stuff bc it works. And keeps your healthy.
 
SweetLou321 said:
That's pretty cool man. Except shouldn't all reps have that intended purpose? Not just cat work? I mean some moves I wouldnt but doing that on like curls lol. But sure as hell I can trying to break the ground on a pull, get out of the whole on a squat, and off my chest on bench with some purpose lol.

Yeah man, everyone kinda says the same stuff bc it works. And keeps your healthy.
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No bout a doubt it ma man. I'll admit guilt in occasionally going through the motions, but for the most part yea I go hard.

There was another good one too that said undulating periodization was better in strength but not endurance, isometric strength, and hypertrophy. Definitely some trade off for those cats haha
 
rob112 said:
No bout a doubt it ma man. I'll admit guilt in occasionally going through the motions, but for the most part yea I go hard.

There was another good one too that said undulating periodization was better in strength but not endurance, isometric strength, and hypertrophy. Definitely some trade off for those cats haha
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Yeah we all do, something I've learned tho is the idea of high quality sets, meaning for big moves like squat. You want to use rep ranges you can perform quality technical work in, and I'd say force production would fall under this as well. So it's where my mind set is headed, I like cat work but 10 triples isn't very challenging it just takes a while except if you cut rest periods...but then you are not recovering enough to exert that force and you end up in the same place as a higher rep set anyways. So basically use rep ranges that work best for you for each lift and you can work hard in for the desired weight. The end goal will be achieved.

Is this dup they studied? Bc not all undiluted training is the same in effect.
 
12/31
Front squat
225x6
275x5,4
Conv deadlift
485x2
425x4
Seated oh db press-db rows
45x8-70x8, 3 sets
Uni sldl-bss
25x8-15x8, 3 sets
Incline db facepulls-reverse incline ohp
10x12-45x10, 2 sets
Mini band push downs-mini band pull aparts-db curls
Some for a lot
Notes: got a head cold, took most of the week off, its all in my sinuses but I decided to get a little work in and play around today. It did not feel like I did this much honestly and I was moving fast. Just wanted to get my hips/hams/shoulders grooving again
 
rob112 said:
I tagged you in something...hopefully it worked. I see it was a metanalysis...which have their flaws. But interesting none the less
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Yeah they do. They can have bias which is the big issues based on what is ruled out. Can manipulate the data. However all this is stating is undulating is better in producing maximal strength, but about the same on all other fronts to traditional.
 
SweetLou321 said:
Yeah they do. They can have bias which is the big issues based on what is ruled out. Can manipulate the data. However all this is stating is undulating is better in producing maximal strength, but about the same on all other fronts to traditional.
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It says significant difference in strength, but it's 0.005P...I gotta be honest and say I don't understand how significant this is as I didn't read the whole text or anything. I compartmentalize much of life these days lol
 
rob112 said:
It says significant difference in strength, but it's 0.005P...I gotta be honest and say I don't understand how significant this is as I didn't read the whole text or anything. I compartmentalize much of life these days lol
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I looked at it. It was only significant when looking at bench, squat, leg presses 1rm differences when pooled together. Just when looked at separate no significant difference was found. No significant difference was found when look at rep tests in any grouping. But they used studies that just looked and undulating and not just daily. Greg nuckols is a fan of daily based on the research or maybe weekly. But bi weekly he says doesn't have much effect over reg. But most of us won't be doing static training so, so I think this doesn't say to much other then change reps some each session or week to week for best results. Even 8x4/7x5/6x6 is technically undulating but focusing on hyper work. Ya know?
 
SweetLou321 said:
I looked at it. It was only significant when looking at bench, squat, leg presses 1rm differences when pooled together. Just when looked at separate no significant difference was found. No significant difference was found when look at rep tests in any grouping. But they used studies that just looked and undulating and not just daily. Greg nuckols is a fan of daily based on the research or maybe weekly. But bi weekly he says doesn't have much effect over reg. But most of us won't be doing static training so, so I think this doesn't say to much other then change reps some each session or week to week for best results. Even 8x4/7x5/6x6 is technically undulating but focusing on hyper work. Ya know?
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I'm picking up what your putting down ma man
 
1/2
Comp bench
295x5 @8
265x6x3 @8/9/9
Flat deep db press paused
50x10 @7
60x10x2 @8/9
Chest supported incline db rows
50x10x3 @7/8/8
Floor fly paused-rope facepulls
40x10-20x10, 3 sets @7-8
Db curls-uni mini band push downs
20x10-some, 3 sets @7-8
Cardio: 10min
Notes: at the tail end of the head cold. Lost about 5-10% off my top end, was expecting this to be a touch easier. Debated dips and db presses, db presses really stretched my bad pec and opened it up and hit my weaker one. Feel healthier leaving the gym then I went in, I'll take it. Final volume block before I start to work the weights up for the meet in may.
 
Hyde said:
Will you deload between volume and strength blocks?
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Of course I will dude. I am, if things go well, gonna push the volume higher then I was before my last meet setting the ground work for a better peak. But my blocks will be more of a:
Hyper
Mix
Strength
Strength
Peaking
 
Length of said blocks? For some reason I love 3-4 weeks but I base that on nothing but feel
 
rob112 said:
Length of said blocks? For some reason I love 3-4 weeks but I base that on nothing but feel
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I'm doing 4 weeks. I can push it hard then back off and recover. I did 5 weeks last time and just go through and ended up sick after lol. 4 it is for me. This will depend on how you push your mrv each week
 
1/4
Comp squat
405x5 @8-9
Cat squat (120s)
355x4x5 @7-8
Uni sldl (90s)
40x10x3 @screw these
Front squat static holds beltless (120s)
315x15sx3 @7
Cardio: none, legs were jello, will try to add some next week on this day.
Notes: cold still kicking my ass. Today was harder then planned. Hoping things pick up next week. Squats are the hardest day of the week for me. Nothing drains me like they do.
 
SweetLou321 said:
1/4
Comp squat
405x5 @8-9
Cat squat (120s)
355x4x5 @7-8
Uni sldl (90s)
40x10x3 @screw these
Front squat static holds beltless (120s)
315x15sx3 @7
Cardio: none, legs were jello, will try to add some next week on this day.
Notes: cold still kicking my ass. Today was harder then planned. Hoping things pick up next week. Squats are the hardest day of the week for me. Nothing drains me like they do.
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I'm the same way with deadlifts. If I actually push myself on a deadlift day I legitimately feel weak and/or ill the rest of the day.
 
1/6
Wg bench paused
255x7
225x7/6/5
Oh db press
50x10x3
Lat pulldowns
120x10x3
Jm press-mini band pullaparts-hammer curls
115x10-10-20x10, 3 sets
Cardio: 10min
Notes: working out without caffeine is just retarded lol. I was mentally shot and tired. Nagging issues coming back. Gonna back off and reload. Gotta stay healthy.
 
1/7
High bar paused squat
145x5x2
Comp deadlift
485x3
Cat deadlift
375x3x2, pec cramp
Seated 3 count paused shrugs
90x10/8/6
Head supported db rows
70x6x5
Db curls
25x8xw
Abs wheel
8x3
Notes: legs were cramping while squatting I was so sore and beat up from wed. High bar squat suck, not comfortable to me at all. Pulls went ok given or sore I was. Rest was some work I could handle with my legs.
 
High bar is comfy. Shush.

But I hear ya on the cramping. Well hydrated and I'm still experiencing issues. Lats, pecs, groin
 
liftandswim said:
High bar is comfy. Shush.

But I hear ya on the cramping. Well hydrated and I'm still experiencing issues. Lats, pecs, groin
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Not when you are lop sided and still have no idea how to use your quads to squat.

The tissues are just too sore, squatting tears me up more then any other lift I can do. I was hydrated. I was cramping while sitting down yesterday at work.

I may go back to the ssb but I feel high bar in any form is much more specific and will yield a higher return.
 
I think as long as you're squatting consistently and staying healthy it shouldn't matter too much. But I do agree high bar might be a bit better. Especially considering your weaknesses
 
liftandswim said:
I think as long as you're squatting consistently and staying healthy it shouldn't matter too much. But I do agree high bar might be a bit better. Especially considering your weaknesses
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I need quad strength, not quad size, but strength! Just tell me what squat to do for that alone lol.
 
Ian:

Invalid Link Removed
 
1/9
Comp squat
425x3 pr @9
Cat squat (120s rest)
315x3x6 @7
Comp deadlift
510x3 @8
Cat deadlift (120s rest)
375x3x6 @7
Dbl overhand dl hold
275x15s @7
Front squat beltless static holds
365x15sx2 @7/8
Notes: going to two hard days and two lighter days in the week. This worked great to keep me healthy before and that is the main goal. Backed off the volume a touch to reload. I was still pretty fatigued from last week but crushed that squat pr. Next week going for another pr. Tiring day but I feel healthy leaving the gym.
 
I mentioned in Jared's log that I'm pretty sure wearing my new Rehband thermal neoprene shorts while squatting is decreasing my DOMS. They're like sleeves for your groin/thighs
 
Hyde said:
I mentioned in Jared's log that I'm pretty sure wearing my new Rehband thermal neoprene shorts while squatting is decreasing my DOMS. They're like sleeves for your groin/thighs
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I'd wear the hammy bands again before I buy those, while they look nice they are pricey lol. I used one yesterday and was fine. But if it gets back enough I will buy anything
 
1/11
Wg bench 3 count pause
225x5/5/7 @7/8/9
Reactive slingshot added
225x5x2 @7
Oh db press (120s rest)
60x10x3 @8/9/10
Chest supported incline db rows (120s rest)
70x8x5 @6/7/7/8/8
Incline reverse flys-db jm press-db curls (120s rest)
15x12-25x12-25x10, 3 sets @8/9/9-7/7/7-7/8/9
Cardio: 15min
Notes: felt good going in, will remove the slingshot going forward to cut down on time. I just wanted to play. Good session and happy with the work. Undecided if I will keep this bench variation here, it does hit my weakness head on, pec strength and bottom end strength. I was gonna do a cg variation but those always seem to annoy my pec more then the wider grips. I'm just loop sided and it shows up most with cg benching. We will see how I feel tomorrow and the next few days.
 
1/13
High bar squat
275x7x4 @7/8/7/8
2in block pull
315x7x3 @7 more so due to cardio lol
Bss
15x10x3 @7-8
Abs wheel
10x3 @7-8
Notes: smooth session. High bar get better tonight and was really making sure to not cut the reps. Got some good leg work. Block pulls are not easy for me lol. Great work and time was good.
 
I find block pulls harder than the floor myself. About 90% of my gym uses it as an overload technique somehow lol

Nice to see high bar working a little better. I haven't lost faith in that style, I just haven't gotten it comfy yet.
 
rob112 said:
I find block pulls harder than the floor myself. About 90% of my gym uses it as an overload technique somehow lol

Nice to see high bar working a little better. I haven't lost faith in that style, I just haven't gotten it comfy yet.
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Same, however Josh Bryant considers the block pull (conv) similar to the dead bench and dead squat. I feel that way as well for myself. I think the better your technique is conv the harder the lower blocks are bc you loose stretch reflex but the position isn't high enough for leverage to make up for it.

Yeah, I just have to setup different, I was try to set up low bar, then slide it up. I just need to set up with it high and all is ok. I just set up like I'm doing a no hands squat and all is ok. I do no hand squats to joke around quite often lol.
 
Agreed. Conv block pulls suck way worse than off the floor. Sumo is a different story.
 
1/14
Comp bench
300x3 @10 groove was way off
285x5 @7-8 better
245x7/7/4/7 @7-8, third set I hit the rack
Dead Larsen press
185x7/7/7/6 @7/8/9/10
Lat pull downs
115x12/10/10/8 @7/8/9/9
Lat pull down negatives
65x5x2 @9
Rope face pulls-flat flys-hammer curls
15x12-20x12-20x12, 3 sets @7-8
Cardio; 15min mostly jogging then some prowler sprints at the end
Notes: bench groove getting back to normal after seeing the chiro, was getting some bad patterns. Have a place to start at least. Those dead Larsen presses were tough but I really liked them. The rest of fluff and getting things moving right. Cardio is transitioning to the prowler so I can maximize my time for cardio gains.
 
Hyde said:
Whatcha gonna bench at the next meet Lou?
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Whatever I can manage to peak for, I have no goals atm. Besides work capacity, conditioning and weight loss. Then I will peak and see what is there when I do.

Scratch above. I'm going for 550/400/650 in may
 
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