Sweetlou's training log

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    11/26/12-ME Lower
    High Box Squat in Ace Straps down
    500x1
    GHRs
    Bwx5
    Bw+10x5
    Bw+25x2x6 PR
    Reverse Hypers
    270x12
    360x2x12
    Seated Cable Crunches
    120x10
    140x2x10
    Notes: Squatted in my ace for the first time today. Felt good except it took 500lbs just to graze a high box, which is about 2 inches above parallel. I had to to walk these weights out as we dont have access to a monolift all the time. It was wasnt that bad actually. But I didnt wanna go to heavy with only one spotter. Im just feeling out the gear and the groove.

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    Lou, how are you setting up the bands when you use them on the reverse hyper?
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    In loose briefs and straps down, it takes me close to 600 to break parallel in my Ace. They really are an amazing piece of technology.
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    Quote Originally Posted by Mr.Sinister View Post
    Lou, how are you setting up the bands when you use them on the reverse hyper?
    The one we have at our gym has four legs. I loop one band on each of the front legs then put the other end over the opposite peg then slap on the weight.
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    Quote Originally Posted by Rodja View Post
    In loose briefs and straps down, it takes me close to 600 to break parallel in my Ace. They really are an amazing piece of technology.
    Yea it was quite and experience. I really enjoyed it and hope to break parallel soon.
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    11/28/12-ME Upper
    Chins
    bwx2x8
    Bench to 1 board in F6
    didnt make it to a 1 board today. Shirt just needs to be broken in more. Almost touched with 405 but lost groove but pressed it back up. Went to 455 and almost got that to but my back started slipping on the bench so I just pressed it back up to. Gonna get some stickem spray. Ill get it next week.
    DB Press Complex
    Oh-60x15
    Flat-60x15
    Incline-60x15
    Decline-60x15
    Iso Hammer Low Row Kroc Rows
    135x31,31
    Unilateral Mini Band Pushdowns
    100 reps
    7 Band Pullapart Variations w/ Mini
    2 sets of 10 each
    Notes:Today took alot out of me. My shirt is so tight, i need to break it in more before I can think about touching. Still I good day and was happy to press 455 and hold it with no real problems. Gonna keep working on my bottom end strength as its lacking and my upper back. My back almost slipped on the 455 which is why I pressed it early so Ill need to chalk early and get some stickem spray.
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    11/30/12-DE Lower
    Speed Pulls in Superior Briefs
    315x10x1
    GHRs
    bwx10
    bw+10x10,8
    Reverse Hypers w/ 2 Avg Bands
    180x10
    270x10,8
    Leg Raises
    bwx3x10
    GPP w/ Prowler, pull throughts and walking
    Hip Prehab
    Notes: Good session today. My deadlift groove was a lil off today but not bad. Overall had a great session and things are really comming along. Finally got some GPP in today.
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    Still rocking sumo on deadlifts?
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by Torobestia View Post
    Still rocking sumo on deadlifts?
    Yea I am. I enjoy the groove better and I love pulling sumo in gear. I just ordered a metal king sumo actually. My buddy has a conv suit but I cant get it on to try.
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    12/1/12-DE Upper
    Unilateral Micro band face pulls
    3x15
    Reverse Band DE Floor Press w/ Light Bands
    225x9x3
    JM Press w/ Fat Gripz
    185x3x3
    Chins
    bwx8
    bw+25x8
    bw+45x5 PR
    bwx12
    Hammer Curls w/ Fat Gripz
    15x12
    20x12
    25x12
    7 Band Pullaparts w/ Mini Band
    2 sets of 10 each way.
    Notes: Really good session. Floor Press went well and was fast. Took some time to play with wrapping my wrists different ways to get better are it. Gonna do fat gripz jm press for 3 weeks then go back to the straight bar. Felt good and just wanted to establish a base number to go off of. My lat strength is really taking off as I got a huge pr of bw+45 for 5 reps. Happy i went for it. Working on my forearms and balance with hammer curls.
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    12/5/12-ME Upper
    Chins
    bwx2x8
    1 Board w/ F-6
    365x1
    405x1,1
    Db Complex
    Oh-50x12
    Flat-50x12
    Incline-50x12
    Decline-50x12
    DB Rows
    100x2x10
    Unilateral Mini Band Pushdowns
    100 reps
    7 Pullapart Variations w/ mini band
    2 sets 10 reps each way.
    Notes: Great session ,debloated to try to get to a 1 board. Stretched the shirt out some and finally got to a one board. I was able to really load the shirt today and have a nice rebound. Great session. Took it easy on accessories.
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    12/7/12-ME Lower
    Sumo Pulls in Ace Pro strapps down
    455x1
    495x1
    545x1 PR
    Reverse hypers w/ 2 Avg Bands
    180x10
    270x10,10
    Standing Cable Crunches
    120x10
    140x10,10
    GHRs
    bwx12,12
    Hip Prehab
    Notes: Got a great groove today as i lost a lil weight and was able to get my ace on higher. Really got my shoulder behind the bar and had momentum going backwards. Lifted my big toe up before I pulled made all the difference.
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    12/8/12-DE Upper
    Face Pulls w/ Rope
    3 sets
    DE Reverse Band Floor Press w/ Light bands
    245x9x3
    JM Press w/ Fat Gripz
    185x3
    205x3,3 PR
    Chins
    bwx8
    bw+25x8
    bw+45x6
    bwx12
    Hammer Curls w/ Fat Gripz
    15x12
    25x10
    30x10
    7 Pullapart Variations w/ Mini band
    2 sets of 10 each way.
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    12/12/12-ME Upper
    Chins
    bwx2x8
    Wide Grip Bench (ring finger on the rings)
    275x1
    295x1 (30lbs over my meet max in october)
    DB Press Complex
    OH-65x12
    Flat-65x12
    Incline-65x12
    Decline-65x12
    Iso Hammer High+Low Kroc Row Variation w/ straps. Goal: 15 reps of high then low with no rest
    115lbs on both, 15+15, 15+15
    Unilateral Mini Band Pushdowns
    100 reps
    7 Band Pullapart Variations w/ Mini Band
    2 sets of 10 each way
    Notes: My normal bench grip is thumbs away from the smooth. Since my main goal right now is to become an all around stronger person and bring up all my weaknesses while working my gear in my partner and I decided Id do wide grip bench (for me) today. That grip is only one finger in from my shirt grip. I suprised him and myself when I hit 295. It was slow the first inch or two off my chest then I blasted the weight up. My bottom end it coming along. He called me to cut it there. Most of my ME work outside of shirt work will be wide grip bench, cambered bench for triples, floor press, and re db press. Since my partner is has an ankle injury we have taken a break from traditional kroc rows as of late to let him heal. So we picked this, my back was on fire and both my lats crapped at the end of their respective sets. Awsome session.
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    Quote Originally Posted by SweetLou321 View Post
    12/12/12-ME Upper
    Chins
    bwx2x8
    Wide Grip Bench (ring finger on the rings)
    275x1
    295x1 (30lbs over my meet max in october)
    DB Press Complex
    OH-65x12
    Flat-65x12
    Incline-65x12
    Decline-65x12
    Iso Hammer High+Low Kroc Row Variation w/ straps. Goal: 15 reps of high then low with no rest
    115lbs on both, 15+15, 15+15
    Unilateral Mini Band Pushdowns
    100 reps
    7 Band Pullapart Variations w/ Mini Band
    2 sets of 10 each way
    Notes: My normal bench grip is thumbs away from the smooth. Since my main goal right now is to become an all around stronger person and bring up all my weaknesses while working my gear in my partner and I decided Id do wide grip bench (for me) today. That grip is only one finger in from my shirt grip. I suprised him and myself when I hit 295. It was slow the first inch or two off my chest then I blasted the weight up. My bottom end it coming along. He called me to cut it there. Most of my ME work outside of shirt work will be wide grip bench, cambered bench for triples, floor press, and re db press. Since my partner is has an ankle injury we have taken a break from traditional kroc rows as of late to let him heal. So we picked this, my back was on fire and both my lats crapped at the end of their respective sets. Awsome session.
    Sweet session, man. I had a really good one today myself. I sucked a lot on my incline DBs since the guy wanted me to try something different with them. It turned out to be somewhat of a front raise and press rather than a strict incline bench press. But anyways, keep up the work.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by Torobestia View Post
    Sweet session, man. I had a really good one today myself. I sucked a lot on my incline DBs since the guy wanted me to try something different with them. It turned out to be somewhat of a front raise and press rather than a strict incline bench press. But anyways, keep up the work.
    I dont incline bb press anymore, what was he having you do? BBing or PLing? Nice man. Ive been on a good streak lately.
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    Quote Originally Posted by SweetLou321 View Post
    I dont incline bb press anymore, what was he having you do? BBing or PLing? Nice man. Ive been on a good streak lately.
    It was supplemental work after close grip incline pin press working up to 6RM (I could also do some tate presses, but I can't right now because of my shoulder). Basically whereas you normally set the bench up at an incline and bench in a line perpendicular to the floor, he had me benching perpendicular to my chest. Lol. Only worked up to around 90lbs and had to stop at that weight, whereas last time I hit 95s for 8 reps a set.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by Torobestia View Post
    It was supplemental work after close grip incline pin press working up to 6RM (I could also do some tate presses, but I can't right now because of my shoulder). Basically whereas you normally set the bench up at an incline and bench in a line perpendicular to the floor, he had me benching perpendicular to my chest. Lol. Only worked up to around 90lbs and had to stop at that weight, whereas last time I hit 95s for 8 reps a set.
    That sounds rough, id never do that personally haha
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    I didn't incline BB for years, but have implemented CG incline lately and have been making great raw strength gains over the past 6 weeks. The groove take a bit to find, but it hammers the entire chest, delts, and triceps.
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    Quote Originally Posted by Rodja View Post
    I didn't incline BB for years, but have implemented CG incline lately and have been making great raw strength gains over the past 6 weeks. The groove take a bit to find, but it hammers the entire chest, delts, and triceps.
    Only reason I dont do it is bc my partner cant incline bb press at all. So we usually stick to lifts we can both do. I may have to stray from it and try it out. Rough on the AC joints?
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    12/14/12-DE Lower
    GPP: 50lbs on prowler for 200meters, 100 was pulling forward the other half was backward with belt. Did 2 more laps with 70lbs on the prowler.
    Speed Box Squats w/ Superior Briefs
    315x8x2
    GHRs
    bwx3x10
    Reverse Hypers w/ 2 Avg Bands
    180x10
    270x8
    320x8 PR
    Standing Cable Crunches
    120x10
    140x2x10
    Hip Prehab
    Notes: No ME session this week bc of exams. Had a good session today and accomplished everything I wanted. I need to maintain some gpp for my calf and ankle health. Added more volume to my squats and was really getting my form locked in today. Best squatting has felt in ages.
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    Quote Originally Posted by SweetLou321

    Only reason I dont do it is bc my partner cant incline bb press at all. So we usually stick to lifts we can both do. I may have to stray from it and try it out. Rough on the AC joints?
    Is that bc shoulder issues?

    I ask bc BB incline has been the one move that no matter how good my shoulder feels it doesn't feel good. Bad type of soreness. DB pressing is fine though. I could never zone in on exactly why this is.

    Disclaimer: haven't tried incline BB in a couple years so possible it could be different now.

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    I was the opposite of you all. I could only ever comfortably do bb incline for a while and couldn't touch db incline. With all the work I've been doing the last month on loosening my pec minor/anterior delt and strengthening middle/lower traps etc I've been able to go back to doing db inclines fairly well.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by rob112 View Post
    Is that bc shoulder issues?

    I ask bc BB incline has been the one move that no matter how good my shoulder feels it doesn't feel good. Bad type of soreness. DB pressing is fine though. I could never zone in on exactly why this is.

    Disclaimer: haven't tried incline BB in a couple years so possible it could be different now.

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    He has injuries from football. I have two raised ac joints myself. We can do db incline just fine.
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    12/15/12-DE Upper
    GPP: 20lbs on prowler, 50meters face pull and 50meters row for 3 laps
    DE Reverse Band Floor Press w/ Light Bands
    225x9x3
    Jm Press w/ Fat Gripz
    185x5x3
    Chins
    bwx8
    bw+25x8
    bw+45x2x5
    bwx4
    DB Hammer Curls w/ Fat Gripz
    15x12
    25x2x10
    7 Pullapart Variations w/ Mini Band
    3 sets of 10 each way
    Notes: Didnt feel as strong today so I backed off a little and did some extra volume instead. Very good session and performed very well considering. Starting to really enjoy benching with a wider grip.
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    12/17/12-ME Lower
    Chain Suspended GMs
    315x3
    GHRs
    bwx3x10
    Reverse Hypers w/ Avg Bands
    180x3x12
    Standing Cable Crunches
    110x10
    130x2x10
    Hip Prehab
    GPP: Prowler w/ 50lbs on it, 2 200meter laps
    Notes: Wasnt 100% this day so I went for a triple. Almost got a triple in the 90% range for the gms. Everything else was just volume work.
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    12/19/12-ME Upper
    Chins
    bwx2x8
    Bench w/ Super F6
    365 to 1 boardx1
    405 touchx1
    Prowler Pushing for prehab
    DB Press Complex
    oh-45x20
    flat-45x20
    incline-45x20
    decline-45x20
    Iso Hammer High+Low Rows (Kroc row variation)
    90x20/20, 20/20
    Unilateral Mini Band Pushdowns
    100 reps
    7 Band Pullaparts w/ micro and mini
    1 sets of each, 10 reps each way.
    Notes: Finally touched in my shirt today. This is what ive been working towards the last 6-7 weeks. It felt great to get it. Now we can start jacking the shirt and playing around with it more. Great session overall. Weight today was 210, so i lost 15lbs. Overall im feeling great.
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    12/21/12-DE Lower
    GPP
    Speed Sumo Pulls in superior briefs with monster minis
    275x8x1
    GHRs
    bwx5
    bw+5x5
    bw+10x5
    bw+25x5,5
    Reverse Hypers w/ Avg Bands
    90x12
    180x12
    270x12
    Leg Raises+Side Bends
    bwx8/40x12,12
    bwx8/60x12,12

    12/22/12-DE Upper
    GPP
    DE Floor Press w/ Chain
    135+50lbs chainx9x3
    JM Press w/ Chain
    135+50lbs chainx3
    155+50lbs chainx3
    185+50lbs chainx3 (10lbs overload at top over my straight weight triples max)
    Chins
    bwx12,10,8,8,2
    DB Hammer Curls w/ Fat Gripz
    15x12
    25x12,10
    7 Band Pullapart Variations w/ Minis
    2 sets of 10 each way
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    12/24/12-ME Lower
    Sumo Pulls in Ace straps down
    worked up to 545x1
    Notes: Ripped some skin off my hand which caused me to stop at 545. My speed off the floor is great. However my head keeps breaking mid lift and im not pushing my chest thru at lockout. I took video and will fix this in the upcoming weeks.
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    Is that a PR for you on pulls?
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    ME? DE?
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    Quote Originally Posted by dmmcclair View Post
    ME? DE?
    Max effort

    Dynamic effort
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    Got it thanks jimbuick
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    Quote Originally Posted by Rodja View Post
    Is that a PR for you on pulls?
    No its a matched PR atm. I was gonna keep going and throw the straps up but after the skin went I decided to stop there. Btw Im gonna be picking up another bottle of erase for my during bloods. Alot of positive changes have been happening and want to give it some more time.
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    Last week was a deload week. The week before I hit a 425 to a 1 board in my f6

    1/7/12-ME Upper
    chins
    bwx8,8
    Medium Grip Floor Press with Fat Gripz
    235x1
    245x1
    255x1
    DB Complex
    Oh-65x12
    Flat-65x12
    Incline-65x12
    Rolling Tri Ext+Tate Press-25x10,10 for 2 sets
    Strappless Kroc Rows w/ Fat Gripz
    75x20,20
    7 Band Pullapart Variations w/ Mini Band
    2 sets of 10 each way
    Notes: My bottom end is starting to come up. My lockout was the hard part of the floor press today with the fat gripz. We opted for this to give our joints some rest and underload some. My oh press and incline press strength is coming along nicely. Those are both lifts I struggle with. Fat gripz kroc rows tore up my fingers but I pull with a hook grip so i need the work.
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    1/9/12-DE Lower
    GPP
    Free Squats with briefs
    275x2x3
    315x2x3
    DB RDLs
    40x8
    50x5
    60x5
    Weighted Hypers
    bwx10
    bw+25x5
    bw+45x5
    bw+70x5
    Leg Raises+side bends
    bwx8/50x10,10
    bwx8/60x10,10

    1/11/12-DE Upper
    GPP
    Floor Press w/ Sling Shot
    185x3x8 2 diff grips
    Close Grip 3 Board Press
    315x3
    335x3
    365x3 30lb PR
    Chins
    bwx8
    bw+25x8,7
    bwx10
    Fat Grip Hammer Curls
    25x10
    30x10
    7 Band Pullaparts w/ Minis
    2 sets of 10 each way

    1/12/13-ME Lower
    GPP
    Sumo Pulls in metal king sumo
    450x1x3
    GHRs
    bwx10
    bw+10x5
    bw+25x5
    Reverse Hypers
    270x10
    360x12,12
    Standing Cable Crunches
    100x12
    120x10
    140x10
    Notes: Got my new metal king sumo finally. It fits great at a 52. This suit is night and day from pulling my ace. Its like a sling shot. the bar whips like crazy at 315 and 365. and even has some whip at 450.
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    How wide is your stance on sumo? I've found that Ace allows me to maintain solid leverage even at a collar-to-collar stance.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    How wide is your stance on sumo? I've found that Ace allows me to maintain solid leverage even at a collar-to-collar stance.
    My shins are lined up with the rings on a deadlift bar, well slight wider then that. I have not gone collar-to-collar yet. May have to try it soon.
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    Quote Originally Posted by SweetLou321 View Post
    My shins are lined up with the rings on a deadlift bar, well slight wider then that. I have not gone collar-to-collar yet. May have to try it soon.
    My stance is about that width while I'm raw, but I slowly move my stance out as I work up in weight. The Ace is a really stiff suit and getting to the bar is 80% of the battle.
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    Quote Originally Posted by Rodja View Post
    My stance is about that width while I'm raw, but I slowly move my stance out as I work up in weight. The Ace is a really stiff suit and getting to the bar is 80% of the battle.
    Ill agree it is hard to get to the bar. The metal king is no easier actually. But it has more "pop" off the bottom.
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