Sweetlou's training log

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  1. Quote Originally Posted by Torobestia View Post
    Yeah, I feel with hip-hinge-dominant movements like the conventional you definitely do either hit or miss with those. I know I still have never missed a good morning, for instance, that I moved more than and inch and a half.
    I agree with this. I tend to pull more conv when my form is on.


  2. Quote Originally Posted by Legacyfighter View Post
    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.
    Different leverages would probably account for this. Plus you have the stretch reflex in the squat where you dont have the same amount in a pull.
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  3. 8/29/12-ME Upper
    Chins
    bwx6,6
    Floor Press w/ 75lbs of chain
    185+chainx2
    205+chainx1
    225+chainx1 PR, not a bar weight pr but a chain weight pr
    245+chainx0, I couldnt accelerate faster then the chain added.
    Kroc Rows w/ Fat Grips and Straps
    120+25lbs chainx31,31 PR
    Flat DB Press w/ a Monster Mini around the back
    55+bandx10
    60+bandx10
    65+bandx10 PR
    EFTS Band Pullaparts super series w/ mini for 2 sets.
    Notes: So ive found out floor press is my **** lift. It makes my weaknesses shine and just makes me work harder. This would be the equavilent to dave tates cambered suspended GMs where it just teaches him to strain. Hit a chain weight pr by 25lbs. Hit a PR on kroc rows. And I think a band weight PR on flat db, gotta check. The band pullaparts are doing wonders for my shoulders. Will try some new ME work where there is a lot of chain weight and lower bar weight to teach me to accelarate faster thru my sticking point with bigger lifts.

  4. Got sick, afte wednesday. CNS and immune system crashed. Did a quick speed lower session on friday. Skipped saturday.

    9/03/12-ME Lower
    Prowler ME Work
    Kept adding weight until 200meters got really hard then backed down and kept adding weight until I could barely make 100meters. I dont remember what I worked up to. 250 or something.
    Standing Cable Crunches
    100x3x10
    Hips Ab/Adductor Prehab.
    Notes: Still getting over a cold but wanted to get my blood moving. Also I got a concert to go to on saturday night so I dont wanna be tired or sick for that. Its dayglow.

  5. 9/5/12-ME Upper
    Chins
    bwx7,6,6
    Floor Press w/ 100lbs of Chain
    90%-205+chainx1
    95%-215+chainx1
    100%-225+chainx1 PR by 25lbs of chain
    105%-235+chainx1 PR by 10lbs and 25lbs of chain
    Iso Hammer High Rows
    230x10,10,10
    Unilateral Mini Band Pushdownsx100
    Hammer Curls
    15x12
    20x12
    25x10
    Mini Band Pullapart Super seriesx2 sets
    Notes: Nailed 2 prs today. I wasnt expecting based on im still a lil sick. But I came in with my game face on. All the sets came up pretty fast. Good sign for my bench.

  6. Quote Originally Posted by SweetLou321 View Post
    9/5/12-ME Upper
    Chins
    bwx7,6,6
    Floor Press w/ 100lbs of Chain
    90%-205+chainx1
    95%-215+chainx1
    100%-225+chainx1 PR by 25lbs of chain
    105%-235+chainx1 PR by 10lbs and 25lbs of chain
    Iso Hammer High Rows
    230x10,10,10
    Unilateral Mini Band Pushdownsx100
    Hammer Curls
    15x12
    20x12
    25x10
    Mini Band Pullapart Super seriesx2 sets
    Notes: Nailed 2 prs today. I wasnt expecting based on im still a lil sick. But I came in with my game face on. All the sets came up pretty fast. Good sign for my bench.
    That's a mean amount of chain for a floor press. You should some solid carryover to your shirted work from that.
    M.Ed. Ex Phys


  7. Quote Originally Posted by Rodja View Post
    That's a mean amount of chain for a floor press. You should some solid carryover to your shirted work from that.
    I wont have a geared meet until feb. But im actually gettin ready for a raw meet. The goal was to get me to accelerate faster and get thru my sticking point.

  8. Got pretty sick and had dayglow last weekend so im just getting caught up here.

    9/10/12-ME Lower-deload
    Glute Bridges-to activate my glutes
    barx10,10,10
    GHRS
    bwx10,8,8
    Standing Cable Crunches+90 degree Hypers
    100x12/bwx12
    120x10/bwx12
    140x10/bwx12
    EFS Band Pullapart Super Series
    microx2 sets
    Notes: Focusing on hip mobility and activating my glutes to better my squat form and reduce butt round.

    9/12/12-ME Upper-underload
    Flat DB Press
    65x10,10,10
    Chest Supported Wide Grip Cambered Bar Rows
    135x10,10,10,10
    Tate Presses
    35x15,15,15
    Shoulder Rehab/mobility arm raises on an incline bench
    no weight, have impingment in my right shoulder.
    EFS Band Pullapart Super Series
    microx1 set
    minix1 set
    Leg Raises+Roman Twists
    bwx12/5lbsx12
    bwx12/10lbsx12
    bex12/10lbsx12
    Notes: Looks long typing it out but it was about an hr and a half. Doing extra core work to bring up my squat and pull. Doing a good deal of rehab for my hips and shoulders to be as healthy as possible going into my meet. Need to increase rear delt work as it was apparant on the wide grip rows that there is a weakness there.

    Other side notes, could use some tips. Im currently on trt for low test. Im on 100mg test cyp a week and 25mg dhea a day. I get gyno flare ups here and there, pre-existing issues. I have nolva prescribed but it jacked my bp from 120/60 to about 140/80 so I dont use it. I have arimidex on hand but it usually drops my estrogen to low, sure it clears up the flares but this is at 1mg total for the week. Any suggestions? I was looking at erase, formastane, and aromisin as they dont seem to crush lipids and igf1. Not permanent but to be used when things flare up. My estrogen comes back between 10-20 on blood work normally so idk why it happens, my doc thinks my its overall hormonal imbalances causing it.

    Second I was curious what supps you guys feels is worth the money? I dont use much. Mag, vit d3, vit c when im sick and when i remember, regular ala, creatine mono, a pre-wo when I need a boost, and bcaa during my workout (wont buy more when I run out since im bulking and they probably do nothing for me, have about 1 years worth from sales.). I use alcar when studing, was considering rhodolia rosea to help me sleep better, keep my mood up, and help my cns. Maybe beta-alanine, is beta-alanine even that helpful for a strength athlete?

  9. Quote Originally Posted by SweetLou321 View Post
    Got pretty sick and had dayglow last weekend so im just getting caught up here.

    9/10/12-ME Lower-deload
    Glute Bridges-to activate my glutes
    barx10,10,10
    GHRS
    bwx10,8,8
    Standing Cable Crunches+90 degree Hypers
    100x12/bwx12
    120x10/bwx12
    140x10/bwx12
    EFS Band Pullapart Super Series
    microx2 sets
    Notes: Focusing on hip mobility and activating my glutes to better my squat form and reduce butt round.

    9/12/12-ME Upper-underload
    Flat DB Press
    65x10,10,10
    Chest Supported Wide Grip Cambered Bar Rows
    135x10,10,10,10
    Tate Presses
    35x15,15,15
    Shoulder Rehab/mobility arm raises on an incline bench
    no weight, have impingment in my right shoulder.
    EFS Band Pullapart Super Series
    microx1 set
    minix1 set
    Leg Raises+Roman Twists
    bwx12/5lbsx12
    bwx12/10lbsx12
    bex12/10lbsx12
    Notes: Looks long typing it out but it was about an hr and a half. Doing extra core work to bring up my squat and pull. Doing a good deal of rehab for my hips and shoulders to be as healthy as possible going into my meet. Need to increase rear delt work as it was apparant on the wide grip rows that there is a weakness there.

    Other side notes, could use some tips. Im currently on trt for low test. Im on 100mg test cyp a week and 25mg dhea a day. I get gyno flare ups here and there, pre-existing issues. I have nolva prescribed but it jacked my bp from 120/60 to about 140/80 so I dont use it. I have arimidex on hand but it usually drops my estrogen to low, sure it clears up the flares but this is at 1mg total for the week. Any suggestions? I was looking at erase, formastane, and aromisin as they dont seem to crush lipids and igf1. Not permanent but to be used when things flare up. My estrogen comes back between 10-20 on blood work normally so idk why it happens, my doc thinks my its overall hormonal imbalances causing it.

    Second I was curious what supps you guys feels is worth the money? I dont use much. Mag, vit d3, vit c when im sick and when i remember, regular ala, creatine mono, a pre-wo when I need a boost, and bcaa during my workout (wont buy more when I run out since im bulking and they probably do nothing for me, have about 1 years worth from sales.). I use alcar when studing, was considering rhodolia rosea to help me sleep better, keep my mood up, and help my cns. Maybe beta-alanine, is beta-alanine even that helpful for a strength athlete?
    Beta-alanine is great for strength athletes. Might not show up on 1RM (correct me if I'm wrong), but throughout training you'll probably hit movements for a 3-6RM, and with that degree of time under tension you'll benefit from the ph buffering effects of beta-alanine, IME.

    Also, I dig TMG (betaine (can get betaine anhydrous, for instance)). Outside of what you listed, beta-alanine and betaine, I'd add in fish oil. If you can, get the triple dose fish oils and take 5x/day spread throughout the day. I get mine at Sam's Club 150 caps of triple dose for $18.
    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

  10. By the way, I saw you doing glute bridges for glute activation. What about trying these? They'd be a great supplementary exercise to use: http://blog.kabukiwarrior.com/2012/0...variation.aspx

    Works pretty much everything in the squat, only more, without much loading on your spine.
    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
    •   
       


  11. Quote Originally Posted by Torobestia View Post
    Beta-alanine is great for strength athletes. Might not show up on 1RM (correct me if I'm wrong), but throughout training you'll probably hit movements for a 3-6RM, and with that degree of time under tension you'll benefit from the ph buffering effects of beta-alanine, IME.

    Also, I dig TMG (betaine (can get betaine anhydrous, for instance)). Outside of what you listed, beta-alanine and betaine, I'd add in fish oil. If you can, get the triple dose fish oils and take 5x/day spread throughout the day. I get mine at Sam's Club 150 caps of triple dose for $18.
    I do take fish oil, carlson liquid fish oil. Idk about that high dose man read this. How to Construct a Basic Supplement Stack
    Im personally to lazy to see if his info is off, but hes well respected on this board and most of his posts seem to be on point. Plus itll save me money.

    Ill get some beta-alanine then and actually stick with it. Ive used TMG in the past, didnt notice much. How much should one take?

  12. Quote Originally Posted by Torobestia View Post
    By the way, I saw you doing glute bridges for glute activation. What about trying these? They'd be a great supplementary exercise to use: http://blog.kabukiwarrior.com/2012/0...variation.aspx

    Works pretty much everything in the squat, only more, without much loading on your spine.
    Ive seen those in his log. I dont have a ssb or a mono lift however. Idk how Id walk those out with band and everything. I may try his rdls like lift with the band around his hips soon. Ive just started these as my glute dont work almost at all in any of my lifts.

  13. Quote Originally Posted by SweetLou321 View Post
    I do take fish oil, carlson liquid fish oil. Idk about that high dose man read this. How to Construct a Basic Supplement Stack
    Im personally to lazy to see if his info is off, but hes well respected on this board and most of his posts seem to be on point. Plus itll save me money.

    Ill get some beta-alanine then and actually stick with it. Ive used TMG in the past, didnt notice much. How much should one take?
    My recommendation would net you around 3g EPA and 1.5DHA. Those are about the right doses that have been shown in clinical research to get anti-inflammatory benefits, proper blood sugar regulation/insulin sensitization, and aid in muscle growth (fish oil does aid in muscle growth: http://www.ncbi.nlm.nih.gov/pubmed/21501117) The doses there were actually 2g EPA and 1.5 DHA, but since most fish oil caps have a certain ratio I just gave you the number that gets you to 1.5 DHA.
    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

  14. Quote Originally Posted by SweetLou321 View Post
    Ive seen those in his log. I dont have a ssb or a mono lift however. Idk how Id walk those out with band and everything. I may try his rdls like lift with the band around his hips soon. Ive just started these as my glute dont work almost at all in any of my lifts.
    Yeah, that's a good idea regarding the band and deadlifts. lol, I forgot you dont have the specialty bars, although I know the SSB isn't necessarily required. You can use a straight bar and drape chains over your neck so that it pulls you forward if you wanted the same training effect.

    Are you still training with a lifting partner, or have things changed since school started?
    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

  15. Quote Originally Posted by Torobestia View Post
    My recommendation would net you around 3g EPA and 1.5DHA. Those are about the right doses that have been shown in clinical research to get anti-inflammatory benefits, proper blood sugar regulation/insulin sensitization, and aid in muscle growth (fish oil does aid in muscle growth: http://www.ncbi.nlm.nih.gov/pubmed/21501117) The doses there were actually 2g EPA and 1.5 DHA, but since most fish oil caps have a certain ratio I just gave you the number that gets you to 1.5 DHA.
    Mr.cooper mentioned something about lipid peroxidation at doses that high. Im not sure what that is but I was taking 2.4g epa and 1.5g dha for the longest time.

  16. Quote Originally Posted by Torobestia View Post
    Yeah, that's a good idea regarding the band and deadlifts. lol, I forgot you dont have the specialty bars, although I know the SSB isn't necessarily required. You can use a straight bar and drape chains over your neck so that it pulls you forward if you wanted the same training effect.

    Are you still training with a lifting partner, or have things changed since school started?
    Still have a training partner, a lot of stuff has changed in my life the last few weeks.

  17. 9/14/12-DE lower
    DE Box Squat
    225x10x2 finally getting my form down
    GMs
    close stance-95x2x5
    wide stance-95x2x5
    Suitcase Deadlifts
    105x5,5
    135x5,5

    9/15/12-DE upper
    DE Reverse Band Floor Press w/ short lights
    225x9x3
    JM Press
    115x7
    135x7
    155x7
    Iso Hammer High Rows+Rear Delt Raises
    180x10/15x10
    180x10/15x10
    180x10/15x10
    180x10/15x10
    SOHP+planks
    50%-95x3x10/3 sets of 30 sec each

    Starting to get estrogen problems again, i really hate arimidex and nolva. Need to try something else soon and call my doctor.

  18. 9/17/12-ME Lower
    Suspended GM
    275x1
    295x1
    315x1 PR
    335x0
    GHRs
    bwx3x8
    Reverse Hypers
    270x10
    320x10,10
    Seated Cable Crunches
    130x10
    140x10
    130x10
    Notes: Busted my ankle up sunday night was hobbling around this session. Still got a PR tho. Training is starting to pick up again. I think im gonna use a conv stance for my pulls for the meet. Havent had enough time to dial in my sumo and keep my hips healthy at the same time. Ill work on my sumo again after the meet, I may attempt a ME sumo lift soon to test it however.

  19. 9/19/12-ME Upper
    Chins
    bwx2x8
    1 Board Press w/ 50lbs of chain
    255+chainx1
    270+chainx1
    285+chainx1
    300+chainx1 PR, good things going for my bench.
    Kroc Rows w/ Fat Gripz
    80x18,18 PR
    Rolling Tricep Ext
    50x10
    45x10
    40x2x10
    Incline Bench Shoulder Arms Raises
    2 sets
    7 Pullaparts w/ mini bands+Roman Chair Crunches
    2 sets/bwx2x10
    Notes: Felt Great Today. 350 top weight is around the most ive held in my hands raw. I was really able to get my groove and didnt even feel the chain. Would have kept going up but I want to keep building my bench confidence going into the meet, which will prob be more beneficial anyways. It also appears floor press is my indicator lift for my bench. Floor press goes up and my bench goes up more.

  20. Any goals for numbers for your next meet? I'm debating about doing my first one in December and looking to hit 675/455/595 at 220. I'm eventually going to drop down a couple of lbs (sitting at about 215 right now) and do a meet in April at 198, though.
    M.Ed. Ex Phys


  21. Quote Originally Posted by Rodja View Post
    Any goals for numbers for your next meet? I'm debating about doing my first one in December and looking to hit 675/455/595 at 220. I'm eventually going to drop down a couple of lbs (sitting at about 215 right now) and do a meet in April at 198, though.
    For raw im looking to hit 510/330/550 in october. Then Ill get in my gear until feb to compete then also. However I will see how realistic these goals are in a few weeks. Also Id jump in and get a meet unde your belt. Its an unreal experience and there is so much to learn between attempts and the whole day. As im sure since youve been competitive in sports before.

  22. 9/21/12-DE Lower
    DE Box squat w/ 50lbs of chain
    250+chainx6x2
    Speed Conv Pulls
    315x6x1
    Unilateral Leg Press+Side Bends
    180x3x10/35x10,55x10,65x10

    9/22/12-DE Upper
    DE Reverse Band Floor Press w/ Short Lights
    240x9x3
    JM Press
    125x5
    145x5
    165x5 PR
    Wide Grip Cambered Bar Chest Supported Rows+Rear Laterals
    135x10/15x10
    135x10/15x10
    135x10/15x10
    135x10/15x10
    SOHP+Leg Raises
    95x10/bwx15
    95x10/bwx15
    95x10/bwx15
    Hammer Curls
    15x10/20x10/25x10

    Notes: I feel im getting better carryover from de floor press then de bench due to less stress on my lower back from arching and putting more work on my upper body.

  23. 9/24/12-ME Lower
    Raw Squat w/ 50lbs of Chain
    400+50lbs of chainx2
    415+50lbs of chainx1
    430+50lbs of chainx1
    450+50lbs of chainx1 PR
    GHRs
    bwx10,10,10
    Reverse Hypers
    180x10
    270x10,10
    Standing Cable Crunches
    130x10,10,10
    Notes: Huge squat PR today. Im getting amped for the meet.

  24. 9/27/12-ME Upper
    Chins
    bwx10,8,8
    Reverse Band Bench w/ Long Iron Woody greens and 2 minis per side, about equal to a short avg band.
    315x1
    335x1
    365x1 PR
    385x1 PR
    395x1 PR
    405x1 PR
    Kroc Rows w/ Fat Gripz and Straps and 35lbs of chain
    120+chainx25,25 PR
    Rolling Tri Ext+Tate Press
    25x10/10x3
    Incline Bench Shoulder Raises
    Microsx1 set
    Band Pullapart 7 series
    minix1 set
    Notes: Huge PR today. Me and my partner were getting extremely pissed. NONE of our bands from EFS match. Yet all his Iron Woody Bands do and hes had and used them for a very long time. Never used my long avg bands and they arnt even close to even. And his shorts arnt even. I mean imma need to get all new bands. Anyone else see this issue? Anyways I wanna pull more sumo, but if anyone has tips on how to avoid getting your shins ripped open by the bar im all ears. Its already ripped thru my socks and tape several times.

  25. I've always used elite bands and never had that problem?? I'd contact them. They are usually pretty solid on service.
    I was wondering what your reasoning behind crocs with fatz and straps was. Seems like the straps would cancel out the grip work from fatz, but I've never tried it so I was thinking you had another rationale.

  26. Quote Originally Posted by Mr.Sinister View Post
    I've always used elite bands and never had that problem?? I'd contact them. They are usually pretty solid on service.
    I was wondering what your reasoning behind crocs with fatz and straps was. Seems like the straps would cancel out the grip work from fatz, but I've never tried it so I was thinking you had another rationale.
    I'm not buying bands from EFS anymore. I've had half of them snap and the others are starting to shred.
    M.Ed. Ex Phys


  27. Quote Originally Posted by Mr.Sinister View Post
    I've always used elite bands and never had that problem?? I'd contact them. They are usually pretty solid on service.
    I was wondering what your reasoning behind crocs with fatz and straps was. Seems like the straps would cancel out the grip work from fatz, but I've never tried it so I was thinking you had another rationale.
    If you see they came out with the onxy bands bc the others usually dont match. Clever on their part but sucks for me buying the regular ones. Ill be buying iron woodys from now on. The rational is that we use fat gripz already and alt strapped and none strapped everyweek. Also if you dont wrap the straps just right you still tax your grip just not to the same degree bc it wont wrap as many times around or as tightly. Just something different and still sucks more then regular.

  28. 9/28/12-DE Lower
    Speed Conv Pulls
    315x8x1, really getting my groove back on conv. I have great speed also. But as of late ive been getting crushed by weights ive pulled before so monday should be a good test to see where i am for the meet. Did some sumo also, the tips rodja gave me really helped out. My sumo was coming right up with minimal leg drag. Ive alreay decieded that if I dont get about a 550 conv pull ill get a pair of briefs and train sumo only after this meet in prep for feb.
    Front Squats
    135x5
    185x2x5
    Unilateral Leg Press+Leg Raises
    180x3x10/Bwx3x12
    Notes: Great session, really feeling good.

    9/29/12-ME Upper
    Chins
    bwx2x8
    DE Reverse Light Band Floor Press
    255x3x9
    JM Press
    135x3
    155x3
    170x3 PR
    SOHP
    95x3x10
    Chest Supported Wide Grip Cambered Bar Rows+Rear Laterals
    135x4x10/15x4x10
    5 of the 7 Band Pullaparts+Planks+Hammer Curls+4 Way Neck Machine
    mini/30 sec/20x12/15x15 each way
    mini/30 sec/25x12/20x15 each way
    Notes: Another Great session, was getting good acceleration on de work today. Hit a jm press pr and sohp groove was on. I read a mark bell article on timed db presses and will use those with RE db presses as underloading for me work.

  29. Getting your Erase out tomorrow. Sorry for the delay, bro.
    M.Ed. Ex Phys


  30. Quote Originally Posted by Rodja View Post
    Getting your Erase out tomorrow. Sorry for the delay, bro.
    Oh no problem man, I havent had a chance to get into my doctor yet. Ill make the appointment soon.
  

  
 

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