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Sweetlou's training log

3/15
Squat
435x3 @8-9
Cat squat (120s)
375x3x4 @7-8
Sumo deadlift
515x2 @8
Cat deadlift (120s)
420x3x4 @7
Dbl overhand dl hold
330x15s @8
12in box lateral step up feet forward with barbell
120x6x2 @6-7
Notes: was beat coming in, forgot to get some caffeine in me earlier in the day, missed some good, and felt it. But still showed up mentally and crushed my top lifts. Another great day.
 
3/17
Paused bench
330x1, second rep was not paused and ass came up fail
330x1, second rep fail
Rest pause bench (20s between rest pauses and 300s between sets)
285x7,2,1 @9
255x7,3,3 @9
Db press paused
85x6x2 @9/10
Shoulder retraction rows (75s)
190x12x3 @9-10 could barely retract all the way
Pulldowns-chain ext (120s)
150-3 chainx10-8 @10 failed goal
150-3 chainx8-7 @10 failed goal
150-3 chainx8-7 @10 failed goal
150-3 chainx7-6 @10 failed goal
Floor fly paused (90s)
40x12x5 @7/7/8/9/10
Notes: Josh wanted a triple to match an all time pr on the first set, the first rep of the first set moved great but then I lost groove on the second. I was BEAT starting this session, like dead and there was no coming back, worse then wed was bad. Reversing and lack of caffeine is killing my training, I hate these sessions, just want to go home and sleep. I'm just surviving and going through the motions this week. I honestly may just drop the meet if this keeps up. My schedule is very full and I'm more worried about school and I've taken some more responsibility at work to keep climbing the latter which I've climbed steadily since day one. So that's adding to the mental fatigue. Also injuries and perking up again since Josh took out all the rehab type moves I had in my training, that I also covered with him in detail and explained how much they helped.
 
3/18
Chiro work this am, I was jacked it was a much needed visit

Cambered bar pause squat (120s)
345x3x3 @9
Staggered rdl (75s)
165x8x3 @7
Shrugs (120s)
335x6x3 @8
Incline chest supported db rows (120s)
85x5x5 @7
Kb towel curls (90s)
24kgx15/12/9 @9/10/10
Knee level suit case deadlift (60s)
155x3x2 @7
Rehab: 2 rounds
Notes: was still very fatigued today. But I just pushed onward. Squats were much harder as a result. Feeling healthier again tho.
 
3/20
Front-side raises (90s)
15-15x15-15x3 @7-7,7-8,7-8
Cg 3 board bench paused
315x5,10 @7,10
Reverse band flys (120s)
Micro bandx12x3 @8
Straight arm pulldowns (120s)
60x15x3 @8,9,9
Neutral grip chins (90s)
Bwx9,6,5,5,4 @9,9,9,10,10
Cardio: 20min on bike
Notes: im back on the caffeine boys, anyways felt decent, bench was heavier then I wanted but I got the work in, better then last week feeling wise tho.
 
3/22
Squat
445x3 @7 all time pr
Cat squat (120s)
380x3x4 @7
Sumo deadlift
530x2 @8
Cat deadlift (120s)
420x3x5 @7
Dbl overhand dl hold
340x15s @8
12in box lateral step ups
135x6x2 @7-8
Notes: showed up today. Ate more food the last few days, a little gamer up, and came to work. I crushed that squat pr, I missed it about 6 weeks ago too. Then showed up for pulls too. Finding my squat and deadlift groove. Let's carry this momentum into bench.
 
3/24
Pause bench
330x3 @10 for a matched all time pr and redemption over last week
Rest pause pause bench (300s)
290x5,2,2 @9
260x7,3,2 @9
Flat db press paused
85x7,8 @8,10
Seated retraction rows (75s)
190x12x3 @8,9,10
Pull downs-chain ext (120s)
150-3 chainsx12-12 @9-9
150-3 chainsx12-11 @10-10
150-3 chainsx8-9 @10-10
150-3 chainsx8-7 @10-10
Floor flys paused (90s)
40x15,15,15,12,12 @8,9,10,10,10
Notes: came as ready as I could both mentally and physically for this session. Josh only asked for a double but I knew if it was there I was ****ing going for the triple. This has been the lift on my mind for the whole week. A few set up tweaks and form cues and my bench was on fire. I jacked my forearm up earlier in the day and the pain started to get bad as the session went but nothing was going to stop that top set from happening. As the saying goes "**** your elbow"
 
same thing happened to me today...was upset about only getting a single a couple weeks back, top set was supposed to be a double, scratched that, got the third....great training!
 
3/25
Cambered bar (high bar) squat (120s)
345x3x3 @9,10,10
Staggered rdl (75s)
175x8x3 @7,8,8
Shrugs (120s)
345x6x3 @6
Incline chest supported db rows (120s)
85x5x5 @7
Towel kb curls (90s)
24kgx15,15,12 @8,9,10
Suit case deadlifts at knee level (60s)
155x3x2 @7,8
Notes: arm held up pretty well today which surprised me. Squats were deeper then previous weeks and harder. Finding out that I need a more medium stance to really hit that sweet spot in my hips to where I don't feel bone and bone. So I'll prob bring the stance in and toss on the oly shoes, as that's the most comfortable squat for me and I don't tend to lose my brace trying to create room for my hips. I have plenty of time to be crazy strong so might as well find the best movement patterns for longevity while I'm injury free.
 
3/27
Front-side raises (90s)
10-10x15-15x2 @6-7
Cg 3 board bench paused
265x5x2 @6 or less
Reverse band flys (120s)
Micro band around postx12x3 @5-6
Straight arm pullovers (120s)
60x15x2 @8
Neutral grip chins (90s)
Bwx3x3 @6
Cardio: 20min on bike
Notes: nice deload day. Finding that I need to really white knuckles when I bench, makes the lift more stronger for me.
 
3/29
Squat (120s)
335x3x3 @6 or less
Deadlift (120s)
375x2x3 @6 or less
Dbl overhand dl hold
340x15s @10
Notes: easy day overall, was tired. Focused on my positioning on each lift. I feel I made progress on my squats. I need to just make sure my quads and showing up to play.
 
3/31
Pause bench (120s)
265x3x3 @6
Db press paused
65x5x2 @6
Seated retraction row (75s)
190x12x3 @7
Pulldowns-chain ext (120s)
120-2 chainsx12-12x2 @6
Floor flys paused (90s)
30x15x3 @6
Notes:
Nice deload day, bench felt on point today, things are picking up for this lift again. Feeling good.
 
4/1
Cambered bar high bar squat paused (120s)
255x3x3 @6 or less
Staggered stance rdl (75s)
135x8x2 @6 or less
Shrugs (120s)
245x6x2 @6 or less
Incline chest support db rows (120s)
40x5x3 @6 or less
Towel kb curls (90s)
16kgx6x2 @6 or less
Suit case deadlift at knee level (60s)
135x3x2 @6 or less
Notes: nice deload day to finish the week up. Squats felt on point today.
 
4/3
Front-side raises (90s)
20-20x10-10x3 @7-8,7-8,7-8
Cg 3 board bench paused
330x5,9 @6,10
Reverse band flys (120s)
Micro band around postx12x3 @8
Straight arm pulldowns (120s)
75x15x3 @9,10,10
Neutral grip chins (90s)
Bwx7,4,4,4,4 @10
Cardio: 20min on bike
Notes: felt good tonight and performed. Those straight pulldowns crushed me and I had nothing left in my lats for the pull ups sadly so didn't get what was planned. Bench is getting stable again, hitting 315 cg paused before board sets each week now.
 
Why not do those chins before pulldowns? Seems to make a bit more sense to me. Is Josh specific in the exercise order or are you free to switch those?
 
jswain34 said:
Why not do those chins before pulldowns? Seems to make a bit more sense to me. Is Josh specific in the exercise order or are you free to switch those?
Click to expand...

Josh wants you to do the exercises in the order he provides then honestly. I agree with you but I'll trust Josh and hope for the best. I did point this out in my log I send to him
 
SweetLou321 said:
Josh wants you to do the exercises in the order he provides then honestly. I agree with you but I'll trust Josh and hope for the best. I did point this out in my log I send to him
Click to expand...

It seems kind of silly to me to do them in that order, especially if you aren't able to get the allotted # of reps. Interested to hear what he says about it in response to you pointing it out to him. Its not like pre-fatiguing the lats before pullups helps you use the lats more instead of your elbow flexors, if anything it would accomplish the opposite.
 
jswain34 said:
It seems kind of silly to me to do them in that order, especially if you aren't able to get the allotted # of reps. Interested to hear what he says about it in response to you pointing it out to him. Its not like pre-fatiguing the lats before pullups helps you use the lats more instead of your elbow flexors, if anything it would accomplish the opposite.
Click to expand...

Again I agree man, but I can only listen to him and trust in the process. However the heavier pull overs did fry my pecs, lats, and abs to maintain neutral so it's a cool movement and I feel it can help my deadlift positioning. I will see what he says.
 
4/5
Squat
460x2 @10, I believe my depth was questionable but if Josh gives it a thumb up then it's a pr
Cat squat (120s)
390x3x3 @9/10/9 felt like poop, almost failed the second set
Conv pull
495x0,0
Sumo pull
495x0,1 @10
Rehab: 2 rounds
Notes: bad day. Hips are best to hell, knees hurt, just came off a deload and still feel beat up. Will talk to Josh but at this point his program is making my injuries worse and beating me up. I think I lost some strength on the off season while dieting I'm still reversing and cals and are still below 3000, so I just didn't time the meet and my off season right imo. Hoping for matched performances or small prs. May part ways from Josh to make sure I get there heathy.
 
4/7
Pause bench
335x2 @10
Rest pause pause bench (300s)
295x3 20s 2 20s 1 @9
265x8 20s 3 20s 2 @9
Wg 2 board bench paused
245x6x2 @0
Seated retraction rows (75s)
190x12x3 @8
Pull downs-db tri ext paused on floor (120s)
160-35x6-12/6-11/6-9/6-8 @7-10/8-10/8-10/9-10
Chain flys (90s)
3 chainsx8x5 @7/8/8/9/10
Notes: idk if benched sucked or bc spotter tried to rack the weight, rough night on da bench. First rep felt ok at least. Bench is down compared to last prep. Left arm is killing me on rep work after. Energy is really low too. I'll turn it around. Hoping to match my bench on meet day so I can get a pr total on squat alone.
 
4/8
High bar cambered pause squat (120s)
345x3x3 @7,8,9
Sumo deadlift
540x2 @7-8, redemption
Shrugs (120s)
375x6x3 @8
Incline chest supported db rows (120s)
55x8x5 @6 or less
Incline 1 and 1/4 curls (90s)
25x6,6,5 @9,10,10
Knee level suit case deadlift (60s)
155x3x2 @6 or less
Notes: saw the chiro this morning, was much needed. Squats felt decent and pain free, depth was good. Then I skipped ghr to pull as I was feeling good and I'm stubborn so I had to make up the top set. With some duffin cues to help also, I crushed it with room to spare. Very happy about this.
 
Hyde said:
How you feeling Lou?
Click to expand...

Just strained/tore my left hamstring, so pulling out of the meet. No warning signs, **** happens. Will rehab and rebuild, I'll just go back into a solid off season mode and just worry about benching and recovering. Even if I feel good in a few weeks from now. I won't be pring as the only lift I was set to pr was squat. Bench is down and so was deadlift which is more down now. All good, just focus on getting swole now.
 
Fudge, man! Sorry to hear it. Sounds like you have the right mindset though. You can choose to see it as an obstacle, OR you can take it as an opportunity.

Life is 10% what happens to you and 90% how you choose to react to it!
 
Hyde said:
Fudge, man! Sorry to hear it. Sounds like you have the right mindset though. You can choose to see it as an obstacle, OR you can take it as an opportunity.

Life is 10% what happens to you and 90% how you choose to react to it!
Click to expand...

Agreed man, agreed!
 
4/14
Pause bench
245x10 @8
245x6x3 @7
Cg pause bench
225x5x3 @8
Rope Facepulls
40x15x3 @7
Chest supported rows
90x10x4 @6,7,8,8
Rope pushdowns-rope cable curls
20-20x15-15x4 @7-8
Mini band flys
15x2 @6
Hammer swingsx10x2
Notes: can bench pull set up with no pain, felt like poop. So I just played around with form and what not. Paused longer then normal to really clean it up. Really enjoyed Greg knuckols flare and push cue, had my pressing muscles engaged.
 
Just gonna play around this week and next week to really see how bad the hammy is and what I can even do. Then I focus on that and rehab.

Debating between block training or 531 for what I can handle just to get some slow steady progress going. Thinking how much better I'll be in another 6 months to a year. Up for any input and what you guys like atm and what not. Just looking for something slow progressing and most importantly, fun.
 
4/15
Saw chiro, grade 2-3 pull. He almost restored full rom. He said its swollen and he estimated at worst 4 week recovery time. All good news to me.
 
4/15
Backward sled
235x3 trips
Mini band leg ext
20x3
Tripled micro band abduction-static glute bridge
20-30sx3
Abs wheel
10/10/6
T3 raise
10x10x3
Neutral grip chins
3/2/1
Notes: can do a little so that's nice. Some is better then none.
 
4/17
Cg pause bench
205x12/8/8/8
Press
115x12/8/8/8
Rear delt machine
12x5 @8
Neutral grip chins
10/8/7/5/5 @8
Hammer curls-db tri ext paused
25x15/12/12-25x15/30x15/35x24
Cardio-15min
Notes: kept it lighter and just did what I wanted. Will look for structure in 2 weeks when I choose a path to follow. All felt great form wise. Goal until I can squat/pull again, build the yoke.
 
4/19
Lunges
Holding rackx10
Bwx10x2
Seated tke
5s hold each repx10x2
Uni sldl eccentric only
8kgx10x3
Static glute bridge
Micro band tripledx30sx3
Chest supported rows
90x12 @7
100x12x3 @8
Abs wheel
6x3 @8
Seated 3 count db shrugs
70x12x3 @7-8
Notes: stated wth my rehab then did some upper back and abs, finished with yoke work. No pain in the hammy.
 
4/21
Pause bench
285x6 @9
3% load drop
275x6 @9
Pin press (bottom)
255x6 @9
3% load drop
245x6 @9
Rope Facepulls
50x12x3 @6
Rope pushdowns
25x15x2 @6
Notes: trying out some autoregulation work. This has been a training move I've wanted to make for a long time just now got it all together to put something to paper. I'm excited to train and learn as I go.
 
4/22
Lunges
Holding rackx10
Bwx10x3
Seated tkes
5s holdx10x2
5s holdx5
Eccentric Russian ghr
4x3
Static glute bridge
Tripled micro bandx40sx3
Press
135x7 @8
3% load drop
130x7 @7
130x7 @8
Rope upright rows
20x12x3 @6
Rope curls
20x12x3 @6
Planks
30sx3 @6-7
Notes: working frequency for pressing up. Progressed on rehab work. Saw chiro this morning for more work on the hammy.
 
4/24
Spoto bench
295x4 @9
5% load drop
275x4x5 @8,8,8,8,9
Rear delt machine
7 stackx10x3 @7
Neutral grip chins
Bwx7,4,4,3 @7
Cardio: 20min
Notes: felt like **** all weekend and today, did better then I thought I would. Happy about it. Loving the autoregulation atm.
 
SweetLou321 said:
4/21
Pause bench
285x6 @9
3% load drop
275x6 @9
Pin press (bottom)
255x6 @9
3% load drop
245x6 @9
Rope Facepulls
50x12x3 @6
Rope pushdowns
25x15x2 @6
Notes: trying out some autoregulation work. This has been a training move I've wanted to make for a long time just now got it all together to put something to paper. I'm excited to train and learn as I go.
Click to expand...

I checked your drop on the first bench and you got 'er down. It gets easier to calculate them the more and more you do em. Good stuff man.
 
Next two sessions look good too man. I truly love autoregulating down sets. It really is imo the ideal way to go about thing for really anyone.
 
jswain34 said:
Next two sessions look good too man. I truly love autoregulating down sets. It really is imo the ideal way to go about thing for really anyone.
Click to expand...

Thanks bud, I'm really enjoying it and so far doing more each time then I thought i could so that's nice. I just need to work out the total number of lifts and frequency then I'm fine. I found mikes total fatigue per week guidelines too.
 
Nice. You mind sending me that so I have the reference? Cuz that talk we had had me scratching my head some lol.
 
jswain34 said:
Nice. You mind sending me that so I have the reference? Cuz that talk we had had me scratching my head some lol.
Click to expand...

It was a presentation he put up on YouTube, I'll look for it.

But the jist is.

Low stress ample recovery week is 18% total per pattern (pressing is one pattern/squatting and pulling is another pattern grouped together)
Medium stress complete recovery is 30% total per pattern
High stress is 42% and incomplete recovery per pattern
 
4/25
Got the ok to squat again with the ssb
Ssb squat paused
190x5x3 easy
Seated oh press paused
135x6 @9
5% load drop
125x6x4 @8/8/8.5/9
Eccentric Russian ghrs
Bwx5 @7
Repeats 5% fatigue
Bwx5x2 @8,9
Upright face pulls
8kgx15x3 @7,7,7
Rope curls-abs wheel
24kg-bwx12-9x3 @7-8
Jm press
95x10x3 @6,6,7
Notes: still working out the kinks and transitioning. It won't be perfect for a min but I'm having fun atm wth the main stuff. Pec was irritated but nothing bothered it. Hammy felt fine and squats felt like butter so it was a nice first day back.
 
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