Sweetlou's training log
- 08-02-2012, 01:20 PM
Looks like a great session, Lou. Keep at it!
I have a vacation planned in a little over a week for 9 days out of the country. It's going to be a great time, but I'm going to hate being out of the gym for that time! I knew I'd get addicted to powerlifting once I got back into it, and that's exactly what has happened.Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
- 08-03-2012, 11:27 PM
08-03-2012, 11:32 PM
GPP: Box squat jumps 6x3
DE Box Squat with 80lbs of chain
Speed Sumo Pulls
275x8x1 got some vids, was doing this for form work.
Sumo RDLs w/ Kettlebells
Notes: Great session. Box squat were good, really getting a good groove for my squat. Loaded my hips a lil more then im use to and I felt it. Did some form work with sumo pulls. And tried a new lift today, its like a pullthrough but with a kettlebell. Didnt get close to failure on assistence work it and it helped a ton.
08-05-2012, 12:25 PM
08-05-2012, 08:32 PM
08-05-2012, 08:37 PM
GPP: Med Ball Wall slams+floor slams+keg presses
DE Reverse Band Floor Press w/ Doubled Minis
185+bandsx9x3 3 diff grips
Reverse Band Bench Rows w/ Doubled Light Bands
Notes: Great session. Really hitting a good groove between Me, De, and Re. I was blasting the floor press up. I read an article by mark bell on bench form and it reminded me of a few things ive forgotten. SOHP was a lil slow but good.
08-05-2012, 08:55 PM
First is of my Me Deficit Sumo pull, 365lbs 90% 1RM
Second, third, and fourth are of my last DE Sumo session
08-05-2012, 10:00 PM
That ME looked fantastic, especially at the deficit. You've definitely found a nice groove on them.
M.Ed. Ex Phys
08-08-2012, 03:10 PM
08-08-2012, 03:13 PM
08-08-2012, 03:18 PM
GPP: Dragging the prowler backwards with my belt.
Sumo Pull w/ Ace Pro Squatter
Add suit straps down
Straps up loose
Straps up tighter
Standing Cable Crunches w/ Spud Straps
Cable Pullthroughs w/ Rope
did 3-4 sets almost maxed out the weight stack. Will stick to kettlebell swings.
Notes: Had geared squat work planned but my gym partner injured his glute last friday so we didnt make the drive to OBB to use their monolift. So I did geared sumo work instead. My raw sumo max is 405 atm. So I got 150lbs out of the suit and im just starting to push my sumo overall. I was getting great pop out the bottom until I put the straps up. Then the weight started to blow up. The hardest part of the 550 pull was getting in the hole without losing to much energy. My grip was also being torn up as I pull with a hook grip. The first 550 was just muscled up the second was much more technical. I have a vid of the second attempt, Ill see if i can get it from my gym partner. Another mention is Ive blown up to 222lbs, and my previously loose suit is now tight. We had to use the rack to pry it off me lol.
08-08-2012, 03:22 PM
08-08-2012, 03:25 PM
08-08-2012, 11:57 PM
08-09-2012, 12:07 AM
GPP: Med Ball Wall and Floor slams with chins
Close Grip 3 Board Press
Kroc Rows w/ Fat Gripz
Flat DB Press w/ Mini Band
Unilateral Micro Band Face Pulls+BB Shrugs+Side Laterals
Notes: Great day again. Wasnt 100 percent so stuck with triples on close grip 3 board again. Didnt quite get a new 3 board PR but still moved some weight. Kroc rows sucked, but when do they dont? The band db press were worse then straight weight. The last giant set with more of a prehab/rehab complex to really hit the upperback and delts. Felt great esp for the heavy work on monday.
08-17-2012, 10:39 PM
Main work was speed sumo pulls for form work. Hips were having box squats this day.
Main work was Reverse band floor press with short light bands. 225x9x3
GPP: Power cleans w/ 135
Reverse band GMs with light bands
405x5 to much band weight
185x5 to play around with form
Notes: also tried zercher squats, not man enough for this atm lol
GPP: Med ball work
Reverse Band bench with doubled minis+micros
335x1 all came up fast and easy. Form was on 100%.
Strapped Kroc rows w/ fat gripz
120+15lbs chainx26,26 PR
Tricep Hell w/ close grips, 135lbs
Scarcrows to finish and shoulder stretches.
GPP: Walking and pulling the prowler
DE Mock SSB Box Squats w/ 60lbs chains and moderate width stance
Speed Sumo Pull w/ 60lbs chain
15 reps each way for 2 sets
Leg Raises+90 degree hypers
Notes: All my sumo muscles were sore and tight but still got into the groove. My deadlift bar is brand new and just rips open my shins. Already ripped thru my socks. I have been duct taping my legs. Any other tips?
08-19-2012, 12:51 AM
GPP: Med ball slams and chins
DE Bench with 60lbs chain
SOHP+Iso Hammer High Rows
Notes: Good session, didnt use my comp arch for de work and blew the weight up bc my back wasnt being fried. JM Press tore my tris up again. School starts monday so training may be a lil affected but not by much. Ill make it all work.
08-19-2012, 03:11 PM
08-21-2012, 09:31 PM
08-21-2012, 09:46 PM
GPP: Steve Pucinellas (cant sleep it), 3/2/1s
Reverse Band Mock SSB GMs w/ Monsters
Standing Cable Crunches
Notes: Im sore.
08-25-2012, 11:04 PM
GPP: Med Ball slams+chins
Reverse Band Bench w/ minis and micros
315x5 trying to rebuild my benching confidence.
Kroc Rows w/ Fat Gripz
2 Board Bench w/ 60lbs of chain
GPP: Prowler work
DE Close Stance Mock SSB Box Squats with 85lb chain
Speed Conv Pulls w/ Light Bands
Reverse Hyper Leg Curls
GPP: Med Ball Slams
DE Bench w/ 85lbs of Chain
85-145x7, fixed some form issues
Wide Grip Lat Pulldowns
Band Pullapart 7 super series
08-26-2012, 05:09 PM
I can relate when you talk about rebuilding bench confidence as it is something that I struggle with frequently.
M.Ed. Ex Phys
08-27-2012, 11:23 PM
08-27-2012, 11:27 PM
Conv Pull w/ 100lbs of chain
405+chainx1 matched PR
Notes: I did more work, just dont wanna type it all this time. Anyways I had to switch back to conv bc my hip started to really get beat up from all the sumo and I had to rest them. Sucks bc sumo was really feeling good. Conv was way off today form wise bc I havent been doing it. Still matched a PR so I am stronger.
08-28-2012, 09:37 AM
M.Ed. Ex Phys
08-28-2012, 01:44 PM
08-28-2012, 01:54 PM
08-29-2012, 03:27 PM
08-29-2012, 03:30 PM
Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
08-29-2012, 03:42 PM
I'm just the opposite in this regard. I can grind out a conventional, but not a sumo. Granted I can pull more sumo. I have a very hard time grinding an Olympic squat, but a PL squat, more hip dominant, I can grind... Maybe I'm weird.
Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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