Sweetlou's training log

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    Just gonna start updating again.
    Current me work
    Bench w/ 50lbs chain
    295+50lbsx1
    2 Board in F6
    460x1
    Chain Suspended Gms medium stance
    385x1 20lb PR
    Some squat work in my suit, only working up to around 450 right now as I adjust my form and a new grip on the bar.

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    Added conditioning back into my training. Maintaining GPP at 2-3 sessions a week. Adjust bench form. Started to train at Orlando Barbell a few times a month.
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    2/11/13-ME Upper
    Chins
    bwx2x8
    2 Board in F6
    worked up to 460x1
    DB Complex
    Oh Press-40x20
    Flat-40x20
    Incline-40x20
    Rolling tri ext+tate press superset-20x15/15 for 2 sets
    Chest Supported Pendlay Rows with the Cambered Bar
    115x10
    135x10
    135x10, took a break form kroc rows this week
    7 Band Pullapart Variations with Mini band
    2 sets of 10 each way.
    Notes: Adjusted bench form to not over arch and got a lot more out of my lats and leg drive. Finally jacked my shirt some today.
    •   
       

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    Brian Schwab's place?
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    Quote Originally Posted by Mr.Sinister View Post
    Brian Schwab's place?
    Yes sir. I live about an hr away from orlando.
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    2/13/13-DE Lower
    Speed Sumo Pulls in metal viking
    315x10x1 5 straps down 5 straps up
    Chain Suspended Gms
    225x3x8
    Leg Raises+Side Bends
    bwx8/55x10,10
    bwx8/60x10,10
    Hip Prehab
    Conditioning: Pushing the prowler 200 meters with 50lbs on it. 2 laps.
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    2/15/13-DE Upper
    GPP
    DE Bench with doubled Minis
    135x8x3
    Floor Press Rack Lockouts
    295x3
    315x3
    335x3 PR
    Chins of all different grips
    8-12 for 4 sets, didnt keep close track of these today just getting volume in
    7 Mini Band pullapart variations+fat gripz hammer curls
    25x10
    35x10
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    2/16/13-ME Lower
    Front Squat Box Squat to a Parallel Box
    315x1
    Reverse Hypers
    180x2x30
    Standing Cruntchs
    120x10
    130x10
    Hip Prehab.
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    2/18/13-ME Upper
    Chins
    bwx2x8
    Floor Press w/ Fat Gripz
    275x1 20lb PR.
    DB Complex
    Oh Press-55x15
    Flat-55x15
    Incline-55x15
    Rolling Db Tri Ext+Tate Press-30x2x10 each
    Wide Grip Cable Row
    110x10
    140x20
    7 Band Pullaparts w/ Mini Band
    2 sets each way.
    Notes: Ive started really focusing on pausing at the bottom of the floor press like a box squat. Well I got 275 today and my regular power bar floor press with no pause record is 280. So my bottom end it really coming along.
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    I havent been on much since I had moved to Orlando for school. My only training update is i am currently training at OBB with Brian Schwab and will prep for meet in November most likely.
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    Quote Originally Posted by SweetLou321 View Post
    I havent been on much since I had moved to Orlando for school. My only training update is i am currently training at OBB with Brian Schwab and will prep for meet in November most likely.
    That's awesome
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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    Quote Originally Posted by SweetLou321 View Post
    I havent been on much since I had moved to Orlando for school. My only training update is i am currently training at OBB with Brian Schwab and will prep for meet in November most likely.
    Hell yeah! So what have you learned that you can pass on to us, and how much has soaking up info from those guys added to your total?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Nice, welcome back Lou. Cool to hear you're training at the EFS of Florida. Having fun I take it?
    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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    Ive been here two monthes with the team and ive learned quite a bit. Brian's programming is a mix of western periodization and westside. As an example if, if you have his bench ebook then you already know, the bench is rotated in a 3 board, 2 board, 1 board fashion with reps cycling through 3,2,1. This also goes for both deadlifts with blocks, squat with boxs, and shirted bench with boards. Since joining I have hit some PRs. To names a few is a 405+160lbs chain pull from the floor in an ace suit straps down. 455+160lb chain ssb squat to a parallel box for 2 in an ace suit straps down. An all time best squat of 620 in an ace suit straps down, this was done at the Florida UGSS. A 340x3 raw one board press. A 495x1 one board press in a F6, also done at the Florida UGSS. 485+80lb chain pull off a 2 inch block for 3 in an Ace straps down. 315+80lb chain 3 board press rawx2. 275+120lb chain 2 board press rawx2. 505+160lb chainx1 squat in ace straps down. 495+40lbs chain 3 board press in ace shirtx2. 275 fat bar floor pressx5, best before this was a 275x1. All of these are Prs in one way or another for me. I think I have hit a pr each week on multiple lifts since joining the team. I am currently helping Brian with his assistance work and helping him prep for relentless in Detroit. I should be his handler for the meet and maybe Jo Jordan's also. I should be starting my meet cycle for a meet the week after there's soon too.
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    Quote Originally Posted by SweetLou321 View Post
    Ive been here two monthes with the team and ive learned quite a bit. Brian's programming is a mix of western periodization and westside. As an example if, if you have his bench ebook then you already know, the bench is rotated in a 3 board, 2 board, 1 board fashion with reps cycling through 3,2,1. This also goes for both deadlifts with blocks, squat with boxs, and shirted bench with boards. Since joining I have hit some PRs. To names a few is a 405+160lbs chain pull from the floor in an ace suit straps down. 455+160lb chain ssb squat to a parallel box for 2 in an ace suit straps down. An all time best squat of 620 in an ace suit straps down, this was done at the Florida UGSS. A 340x3 raw one board press. A 495x1 one board press in a F6, also done at the Florida UGSS. 485+80lb chain pull off a 2 inch block for 3 in an Ace straps down. 315+80lb chain 3 board press rawx2. 275+120lb chain 2 board press rawx2. 505+160lb chainx1 squat in ace straps down. 495+40lbs chain 3 board press in ace shirtx2. 275 fat bar floor pressx5, best before this was a 275x1. All of these are Prs in one way or another for me. I think I have hit a pr each week on multiple lifts since joining the team. I am currently helping Brian with his assistance work and helping him prep for relentless in Detroit. I should be his handler for the meet and maybe Jo Jordan's also. I should be starting my meet cycle for a meet the week after there's soon too.
    That's unreal, man. That has to be freaking awesome. Both getting stronger and improving your technique under their tutelage, I'd imagine. I bet you gained a good bit of weight, too.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Subbed! Just browsed the past pages. Awesome lifts
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    Quote Originally Posted by herderdude View Post
    That's unreal, man. That has to be freaking awesome. Both getting stronger and improving your technique under their tutelage, I'd imagine. I bet you gained a good bit of weight, too.
    I have been around 215 since last October and have not made any weight jumps. I am staying in the 220s for now and plan to compete there. My gear is all extremely tight as is. I had to send my ace shirt to Ginny to get it altered. It is a great environment and I have had very few technique critiques to be honest. I help many of the guys here with their technique and programming. I also have to get a new pair of briefs and suit to compete 4 plys ace my current ace is to tight and will be used for pulling only.
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    Quote Originally Posted by Sean1332 View Post
    Subbed! Just browsed the past pages. Awesome lifts
    Thanks man, I will get to posting regularly again.
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    I think you've officially smoked us in the bench now, haha. Nice progress everywhere else, too, man.
    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
    I think you've officially smoked us in the bench now, haha. Nice progress everywhere else, too, man.
    Maybe, maybe not. lol
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    8/8/13-Squat
    strained my left pec on tuesday.
    So, stuck to my plan for the day and hit my numbers using a SSB.
    SSB in high box with ace straps down
    505x3
    525x3
    Elevated GHRs
    bwx10
    bw+20x2x5
    bwx5
    Stranding Cable Crunches
    120x2x10
    135x10
    Step Ups
    Empty Curl Barx3x8 each leg
    Walking with the sled with 45lbs forward and backward.
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    8/9/13-Geared Bench
    Didnt do much bc of strained pec
    sohp
    95x8x2
    145x8
    DB Rows
    120x10x2

    8/12/13-Pull
    Pull off floor in ace straps down
    465+40lbs chainx3
    465+80lbs chainx3

    8/13/13-Raw Bench
    Close Grip 2 Board Press
    275+40lbs chainx2 called it here bc of pec
    Jm Press
    135+80lbs chainx8
    135+120lbs chainx8

    8/16/13-Squat
    Avg Reverse Band Squat in ace straps down
    595x2
    615x2

    8/17/13-Geared Bench
    2 Board Press in F6
    405x2
    455x2

    8/21/13-Raw Bench
    1 Board Press
    315x2
    315+40lbs chainx2

    8/23/13-Squat
    Full Squat in Ace Briefs
    505x3
    525x3
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    You going Ace/Ace these on squat?
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    Quote Originally Posted by Rodja View Post
    You going Ace/Ace these on squat?
    I only had an ace suit until last nights session when I finally got a pair of briefs. So everything shown has been in 2 plys of material. I have another ace suit on the way to put over my briefs. My current suit is much to tight to put briefs under it. So I will use it for pulling and use ace/ace for squats. I will play with ace/king sumo dler for pulling as well as superior/king sumo to find a combo I like bc my ace suit is just a little to tight to pull in some days if I over bloat.
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    I will be competing in a gym warming meet next weekend with the team. I wont be competing in nov like I had planned bc I cant get that much time off work. So I am going to relentless to handle brian and I will break my new gear in for a meet in February. I plan to use ace/ace for squats and a ace bench shirt that is a 54 arm and 52 chest plate over the next few monthes to see how I like.
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    Quote Originally Posted by Rodja View Post
    You going Ace/Ace these on squat?
    Also I have discontinued seeing my old dr. I have my before blood work from that erase. I have being forwarded to an endo here in orlando where I will get my follow up blood work. I have been using erase at 50mg per day since the bottle you gave me. I will keep my word. Life has just been crazy moving and all.
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    Quote Originally Posted by SweetLou321 View Post
    Also I have discontinued seeing my old dr. I have my before blood work from that erase. I have being forwarded to an endo here in orlando where I will get my follow up blood work. I have been using erase at 50mg per day since the bottle you gave me. I will keep my word. Life has just been crazy moving and all.
    I actually forgot about that until you brought it back up.
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    Quote Originally Posted by Rodja View Post
    I actually forgot about that until you brought it back up.
    I never forgot and will follow thru with it. I am a man of my word.
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    8/24/13-Geared Bench
    Goal today was to touch for next weekend.
    Ace
    405x0 no where near
    455x0 half way
    495x0 3/4 down and back slide
    Super F6
    455x1, this was incredibly hard to touch. Should have went 495. 50lb Pr in this shirt. Gaining some weight deff helped here.
    Floor Press Rack Lockouts
    225x5
    315x5
    slingshot, 405x3
    Seated Cable Rows medium neutral grip
    135x15
    165x12
    225x10 PR
    Mini band pullapart complex+light band pushdowns
    10 each way/25x3 sets.
    Notes: My tris felt like they were being broken in half by a metal bar in my F6. I do love that shirt. As my top strength improves I am getting better in that shirt. The grid stitching makes it one hell of a shirt. 495 should be a much smoother touch next weekend.
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    Good lifts, man. You mentioned gaining weight. What are you weighing in at?
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    Quote Originally Posted by Sean1332 View Post
    Good lifts, man. You mentioned gaining weight. What are you weighing in at?
    217-220. I bought the f6 for when I was about 200. The ace I have was actually brians shirt I sent to ginny to get the arms taken out. I dont know if I will ever touch anything in that thing. I cant even get my hands further out then pinky on the rings.
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    Quote Originally Posted by SweetLou321 View Post
    217-220. I bought the f6 for when I was about 200. The ace I have was actually brians shirt I sent to ginny to get the arms taken out. I dont know if I will ever touch anything in that thing. I cant even get my hands further out then pinky on the rings.
    Eh, don't limit yourself. Give it time and see. I see videos of handoff guys helping benchers get their hands out to the max legal grip, is that feasible? I just figured it was because of a tight chest plate.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Eh, don't limit yourself. Give it time and see. I see videos of handoff guys helping benchers get their hands out to the max legal grip, is that feasible? I just figured it was because of a tight chest plate.
    It is a 52 chest plate and 54 arm, metal ace pro. I will just have to break it in and play with it more.
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    8/25/13-Pull
    Pull in Ace
    450x1,1
    500x1,1 straps up. All felt good excited for next weekend.
    Did some step ups and reverse hypers to end the session off.

    8/28/13-Raw Bench
    Bench in Sling Shot
    225x3x3
    DB Complex
    oh-50x20
    flat-50x20
    incline-50x20
    Seated Wide Grip Cable Rows
    135x50 total reps
    Micro Band Face Pull and Light band pushdowns to finish
    Notes: I have gotten away from the db complex and it has shown in my bench. I have some imbalances between my left and right side in terms of shoulders and pecs and this was helping me to correct them and become more stable. I have had some nagging small injuries since removing this so I will add it back. Also on another note. I was given a bottle of craze from a friend I had been using bc I liked the effect I got for training. Now with all the stuff I see about it possibly being tainted. Does anyone have a quick answer if I should be genuinely concerned and toss the rest of it in the garbage? He purchased it from Nutraplanet if that makes a difference.
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    Quote Originally Posted by SweetLou321 View Post
    It is a 52 chest plate and 54 arm, metal ace pro. I will just have to break it in and play with it more.
    The plate from a 52 to 54 isn't much difference. You should be able to touch 405 with the right technique and groove. It takes me about 8-9s to touch with 405 and you almost have to row the weight to touch it.
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    It contains ETH according to numerous sources. Not much known about it as far as possible sides.
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    Quote Originally Posted by Rodja View Post
    The plate from a 52 to 54 isn't much difference. You should be able to touch 405 with the right technique and groove. It takes me about 8-9s to touch with 405 and you almost have to row the weight to touch it.
    Interesting. I will play with the shirt some more after this saturday. How low do you bring the bar in the ace? Belly Benching?
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    Quote Originally Posted by rob112 View Post
    It contains ETH according to numerous sources. Not much known about it as far as possible sides.
    Thanks man. Kinda scary to think this is most likely true. Maybe I will stick to products like enhanced instead lol.
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    Quote Originally Posted by SweetLou321 View Post

    Thanks man. Kinda scary to think this is most likely true. Maybe I will stick to products like enhanced instead lol.
    Enhanced is one of the best I've ever used, never was a fan of craze.
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