Sweetlou's training log
- 07-07-2012, 05:37 PM
- 07-09-2012, 10:52 PM
GPP: Walking with the prowler using my belt. 70lbs on the prowler, 200 meters, 3 sets.
Suspended Cambered Bar GM
Strapped Cable Crunches
Notes: Great session. Read an article by mark bell that cleared up how to hold my abs. Made a big difference today.
07-11-2012, 10:28 PM
GPP: Box Squat Jumps to platform for 3 jumps+5 bw pullups+10 Medicine ball wall slams. 3 sets. Idk the jump height but was kinda hard.
Pin Presses of the chest
102-103%-310x0 form came undone and I wasnt 100% today so I dropped the weight
Bw+25lbsx10/Bwx5 for 5 sets. This got me 50 total weighted dips and 50 total chins
Kroc Rows w/ Fat Gripz
15x10 each way/microx25
15x10 each way/microx25
Notes: Read the assistence layout for 5/3/1 again and jim got me thinking. He mentioned about doing the lift to build muscle or to build the movement. This is what I was doing with dips and some other lifts. He also recommends 100 chins a week, 100 bw dips or 50 weight dips if doing dips, 50-100 pullaparts a day for a better raw bench. Also joe defranco recommends daily pullapart for posture and shoulder health. I have bad ac joints so ive started daily pullaparts with a micro mini for now ill move up in time. I also need to not try to PR on both ME days and pick one and go for it. Like picking lifts to rep out on when doing 5/3/1.
07-11-2012, 10:35 PM
07-11-2012, 11:01 PM
07-12-2012, 01:15 AM
I'm starting to like the WSB approach to improving indicator lifts. Love 5/3/1, but the WSB approach is making more sense to me lately.
Don't worry, man, someday I'ma be nobody too.
07-13-2012, 01:13 AM
07-13-2012, 01:17 AM
07-13-2012, 01:50 AM
07-13-2012, 01:51 AM
07-13-2012, 09:38 AM
07-13-2012, 10:45 PM
07-13-2012, 10:51 PM
GPP: Box Squat to Jump Platform for 3 jumps+5 tired flips. 3 Sets.
DE Box Squat w/ Light Bands
Speed Conv alt w/ Sumo Pulls+60lbs of chain
Suit Case Deadlifts
Notes: Great day today. I finally learned how to hold my abs and was able to blast thru these sets. My gym partner was like, so you hit all those numbers with basically no help from your core? I hate you. The pulls were fast and I hit the groove for both conv and sumo easy today. My raw max for sumo is 405. So I was doing speed work with 345+60lbs of chain at the top. What a difference your core makes. Excited for bench tomorrow.
07-13-2012, 10:54 PM
07-14-2012, 01:13 AM
07-14-2012, 12:30 PM
07-14-2012, 01:40 PM
07-14-2012, 02:52 PM
07-14-2012, 02:56 PM
GPP: Med Ball Wall slams+Med Ball Floor slams+Keg Cleans and Presses-3 sets of 10 each
35 total, gonna lower these to 50 total a week or less so I can recover better and focus on rows.
DE Bench w/ Doubled up Monster Minis
135+bandsx6x3 3 diff grips
Iso Hammer High Rows
Notes: Really tired from yesterdays training. Got thru today tho. Good overall session. Things are starting to click and I felt strong on bench holding my abs. Didnt arch as hard for DE and wont so I can save my arch for ME work.
07-16-2012, 09:26 PM
GPP: Box Squat jumps to platform+reverse hypers-4 sets of each, 3 jumps, and 90x10
Conv Deficite Pulls
Avg Band Gms
Standing Strapped Cable Crunches+Pullaparts w/ a micro mini
Notes: Pretty crappy session. My partner picked the deficit height which was retarded. My groove and form was pretty crap from rep 1 at 135. I couldnt get low enough and keep my knees perpendicular to the ground. Even with this all the numbers came up pretty easy except 475 which stalled right below my knees. I guess these we Pr numbers as the deficit was higher but in my mind I got no PR today and im pretty much stalled on every lift. Im most likely gonna decrease the amount of ME lifts I have to pick from for awhile and focus on really getting thru this. Im also torn between switching from conv to sumo. As of late my sumo has been feeling good and I think with some focus and assistence lifts for my hips it could probably pass my conv pull. I also notice I really have no problem breaking the floor so im not sure deficit pulls will really help me much right now.
07-17-2012, 08:56 AM
07-17-2012, 12:37 PM
07-17-2012, 12:40 PM
07-18-2012, 01:17 AM
07-18-2012, 08:57 AM
M.Ed. Ex Phys
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