Sweetlou's training log

[SweetLou321]

What was your raw PR?

The last raw squats ive done are
The meet max of 475
445x2
414+60lbs of chain at the topx2

[SweetLou321]

Always lurking around here, just dont post that much. Glad to see some updates and know you're not out of commission for any reason.

I myself am, on the other hand. I was fiddling around with my own workout template before deciding to jump back halfway into DC training. I have unfortunately developed this insane pain in my hip flexor that's prominent not only during leg movements but throughout the day (it's worse throughout the day).

Anyways, keep at it!

You do mobility work?

[SweetLou321]

6/6/12-ME Bench
Cambered Bar Bench to a one board.
245x3
270x2 Matched PR
Dips
Bw+45x10,7
Tate Press
40x12,15
Kroc rows w/ straps
120x25
Ytls+pullaparts
10x12/25
15x12/25, 12/25
Notes: My bench hasnt moved much since doing 5/3/1. It has bc of form issues but not strength gains. The two moves of was doing quite often when it was moving was dips and sohp. Ive since added both back in to get my bench moving again.

[SweetLou321]

I got 2 vids from my speed pulls today.

Sumo
http://www.youtube.com/watch?v=GS8ehdkXtjQ&feature=plcp

Conv
http://www.youtube.com/watch?v=fN4yy_PKWX4&feature=plcp

[SweetLou321]

I have a problem with my sumo for sure.

[SweetLou321]

6/11/12-ME Squat/Pull
Avg Band Reverse Band Conv Pull
545x1
585x1
Farmers Walks
140lbs on handles for 1 lap
180lbs on handles for 1 lap
Cable Crunches
70x15,15,15
Notes: Simple Session but took everything out of me.

[Rodja]

I got 2 vids from my speed pulls today.

Sumo
http://www.youtube.com/watch?v=GS8ehdkXtjQ&feature=plcp

Conv
http://www.youtube.com/watch?v=fN4yy_PKWX4&feature=plcp

How wide is your stance on sumo? I used to go far too wide and it lead to all of my nagging thigh injuries. Now, I have my shins on the rings and really make sure to sit back on my hips. It's hard to do on a DE, but try to use the bar to get you into a lower position to really hit the groove.

[SweetLou321]

How wide is your stance on sumo? I used to go far too wide and it lead to all of my nagging thigh injuries. Now, I have my shins on the rings and really make sure to sit back on my hips. It's hard to do on a DE, but try to use the bar to get you into a lower position to really hit the groove.

Shins on the rings. Sit back? I thought you tried to get them as close to bar as possible.

[Rodja]

Shins on the rings. Sit back? I thought you tried to get them as close to bar as possible.

I imagine that I'm doing a low box squat to get into my sumo groove and try to get my ass really low to the floor. Ever since I started doing that and pulling out the slack (which also helps get you into the groove), my sumo numbers have climbed after nearly a year of stagnation.

[Swanson52]

How wide is your stance on sumo? I used to go far too wide and it lead to all of my nagging thigh injuries. Now, I have my shins on the rings and really make sure to sit back on my hips. It's hard to do on a DE, but try to use the bar to get you into a lower position to really hit the groove.

I irritated my sciatic somehow trying to go Dave Tate wide. :/ Now I've been on IR for a week. I'm with you here.

Good log, man, please keep posting. Not many of "us" posting logs, and I enjoy following along.

[Swanson52]

Shins on the rings. Sit back? I thought you tried to get them as close to bar as possible.

You guys are better DL'ers than I, I'm sure, but for me even when I sit back the bar drags my shins.

I had to find the balance between sitting and pulling straight up (vs up/back)...mostly I'm sitting but still have knees over the bar. When I pull the slack, I'm sitting then able to pull straight up.

I'm sure that confused everyone.

[SweetLou321]

I imagine that I'm doing a low box squat to get into my sumo groove and try to get my ass really low to the floor. Ever since I started doing that and pulling out the slack (which also helps get you into the groove), my sumo numbers have climbed after nearly a year of stagnation.

I watched some vids of mark bell pulling sumo raw and Im starting to get a better idea of hip height ect. I just notice if I just push my hips forward as much as I can to the bar I cant get my hams in the move. I guess Ill just continue to play with it and find my groove. Im a conventional puller but I have this determination to test my sumo and see if it isnt better.

[SweetLou321]

You guys are better DL'ers than I, I'm sure, but for me even when I sit back the bar drags my shins.

I had to find the balance between sitting and pulling straight up (vs up/back)...mostly I'm sitting but still have knees over the bar. When I pull the slack, I'm sitting then able to pull straight up.

I'm sure that confused everyone.

Ill continue to post away. I considering pulling my best lift, however my squat is right behind it. When I pull, I pull back as hard I can and just drag the bar up my legs. When pulling sumo I try to overpull as hard as I can.

[SweetLou321]

6/13/12-ME Bench
Chins
Bwx8,8
ME Shirt Work, Titan F6 Double Ply
185x3
225x3
Shirt Added Here
275x1 Didnt touch
315x1 Didnt touch
365x1 Didnt touch
405x1 Got close to touching
445x0 Weight was to much for my tris to lockout.
BW Dips
20,20,10,15=75
Kroc Rows
115x26,26
Side Laterals+Rear Laterals
5x15/5x15
10x15/10x15
15x15/15x15
Notes: This session was great and killed me. I was about an inch of touching with 405 and locked it out easy. However 455 was to much to lockout. Ive never held more then 365 in my hands so this was a new experience. This is a great shirt and im excited to keep working in it.

[MuscleGauge1]

Man your progress is amazing so far. I love the box squats that you are doing. Great for variation. Keep it up

[SweetLou321]

Man your progress is amazing so far. I love the box squats that you are doing. Great for variation. Keep it up

Thanks man! Ive been working very hard for the past 2 years at this. I love box squats as it keeps my knees fresh and allows me to squat more often.

[SweetLou321]

6/15/12-DE Squat/Pull
GPP: kettlebell swings
DE Mock SSB Squats with chains
225+50lbs of chain at lockoutx8x2
Sumo Speed Pulls with chains
315+50lbs of chain at lockoutx8x1
Notes: I had an mri this morning so my gym time get cut short. The ssb were a nice change and killed my hams/glute/low back. My raw pr for sumo is 405+90lbs of chain at lockout so this was suprising to pull this weight for such easy reps. I have vids from today ill get up. I was really getting my groove for sumo.

[SweetLou321]

I read an article by clint darden yesterday about how de day is the hardest days of the week, most ppl think its moving light weight fast but its not as lockout can be up to 80-90 percent of 1rm. It was on elitefts so look it up. I dont have time to go into it fully right now.

[SweetLou321]

6/16/12-DE Bench
Chins
Bwx10,10
DE Floor Press with chains
135+50lbs of chainx9x3
SOHP
65-115x5
75-135x5
85-155x5
Rolling Kettle Bell Ext
35x15,15,15
35 with monsters being used instead of the handlesx9
Seated Medium Cable row with fat gripz
100x10,10,10
Towel in mouth with kettle bell neck raises
25x15,15
Neck Harness, front of the neck
25x15,15
Notes: Good day, I love the variation of de work. I will make it apart of my rotation for now.

[SweetLou321]

6/20/12-ME Bench
Chins
Bwx10,8
Floor Press w/ 50lbs of chain
225+chainx1
245+chainx1
275+chainx0,0 I went for this twice. The first time I lowered the weight way to slow and didnt have the energy or acceleration to rebound the lift. I then realized why DE work has not helped my up to this point. On my heavier sets I lower the bar to slow. I then saw the shirt I was wearing which was elitefts blast/dust tank. I then reset and got under the bar. Lowered the bar fast into my lats and pressed, was about half way up and for the first time my tris gave out on a press befor my delts. BIG day in learning, sometimes you have to fail to learn.
Flat DB Press
50x10
75x10
90x8 PR, These were mostly neutral grip, I try to do as much db pressing neutral grip as I can unless going for a PR where my hands will turn as my tris get tired.
Kroc Rows strapped
130x26,26 PR
Unilateral Mini Band Pushdowns+Side Laterals+Rear Laterals
33/5x15/5x15
20/10x15/10x15
22/10x15/10x15
25
4 way neck machine, just the sides
25x15,15
25x15,15
Notes: I missed monday as I was getting my car fixed and it took longer then expected. Had a great session today. Im very happy I decided to try DE floor press. Floor press has taught me to lower the weight fast into my back/lats then fire first with my tris and not my delts. With these form changes my delts didnt hold my back on either ME work or de presses. The form change even got me a PR on db press bc I could lower into my back then fire my tris. Floor press is to my bench what box squat is to my squat it seems.