Sweetlou's training log

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    Quote Originally Posted by Mr.Sinister View Post
    How much pressure does the Buff Bar take off your shoulders? I'm using the SSB strictly as I can't handle the external rotation anymore, but I feel like I'm not really squatting if I don't have a bar on my back. I'm thinking maybe next spring I could afford one if I chose to.
    It's takes none off mine and actually makes squatting slightly harder for me. I ride the bar high on my traps but all the other low bar squatters sware by the bar. Brian Schwab included. They use it almost religiously until the meet. Idk if that helps.

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    I'm a low bar guy so I'm leaning towards it. See how much $$$ I have this spring. Damned thing is expensive.
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    9/28/13-Geared bench
    Light reverse band bench w/ sling shot
    365X1
    405X1
    435X1
    Medium height medium grip rack lockouts
    315X3 for 3 Sets.
    Db rows
    100X10
    120X12, 10
    Db side raises/monster pull aparts/Db front raises
    15X15/15/15x15
    20X12/15/15x15
    25X10/15/15x15
    Light band pushdowns
    30, 30, 20, 20
    Notes: No one from the team was there today so no shirt work. All the board pressing has made me feel funny at the bottom end of my press. So I went for a good overload today. Was very happy. All around great day. Really trying to increase my shoulder strength.
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    9/29/13-Deadlift
    Speed pulls in superior briefs and metal king sumo deadlifter
    365X2 for 4 Sets
    455X1 for 2 Sets straps up.
    Goodmornings
    95X12 for 2 Sets
    135X12 for 2 Sets easing back into these and all lower back taxing lifts
    Hammer strength shrugs
    180X15
    270X15
    360X15
    Leg raises
    Bwx10 for 3 Sets
    Notes: giving up on the king for now, after watching videos I pull much faster in my tight ace suit then this combo. So I will go back to it for my heavy pull next Monday.
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    10/01/13-Raw bench
    Medium grip pulldowns
    120X12 for 2 Sets
    Speed incline bench with shoulder saver
    185X3 for 4 Sets with medium grip
    185X3 w/ sling shot pinky on ring
    205X3 w/ sling shot
    225X3 for 2 Sets w/ sling shot
    Db complex
    Oh-55x20
    Flat-55x20
    Incline-55x16
    Jm press to 3 board
    135x8
    155X8
    165X8
    Notes: decided to split this day up between push and pull due to time issues. So tomorrow I will do upper back and bicep work really quick. I decided to start doing pull-ups and pulldowns in my warm up to bench again helped a lot today. No open flat benches when I got in so I improvised due to time. Maintained same bar speed on all sets.
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    Also I have to squat Thursday bc I am helping Brian with a meet Friday night and sat morning. Does anyone have a suggestion for upper back work as idk how much it will affect my squat.
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    Dumbell Rows, One Arm Barbell Rows, Seated Dumbell Clean, Mini banded triple threats, Meadows rows, Catback pulldowns (these would be nontaxing) ect ect
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    Catback pulldowns? Thanks man. I usually do cable rows, Db rows, or pull ups.
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    http://m.youtube.com/watch?v=mk5rk1p...%3Dmk5rk1pW1ek

    I use a doubled light, or 2 doubled minis
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    Do they make really sore? My issue is I get sore a lot which makes some days harder then others.
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    Not as much as dumbell rows would
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    Cool thanks I will probably do those tomorrow then.
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    I feel like catbacks give a huge stretch, contraction, and pump and they feel sore as you're doing them, but since they're more of a 15-25 rep movement, you won't really be taxed or sore from them. Good choice Sean. Another stab would be to do some upper back (facepulls and rows and such) with the sled. That wouldn't beat you up.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Cool thanks guys. I will try the cat backs and some face pulls with the sled. That should give me some volume but not tax me too much.
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    10/02/13-Raw bench assistence work
    Wide grip pulldowns
    90X12 for 2 Sets
    Catback pulldowns w/ light band
    25/25/20/20
    Sled face pulls
    25Lbs on sled. 20/20/20
    Db curls/hammer curls
    20X10 for 2 Sets of each type.
    Notes: the catback pulldowns really stretched and pumped up my back. I liked them. Used a wider neutral grip handle then shown in the video and it helped with peak contraction. Overall good day. Nice and none taxing. Worked on my squat set up too at the end to get ready for tomorrow.
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    10/03/13-Squat
    Squat in ace briefs w/ buffalo bar and light reverse bands and knee wraps
    600X1
    650x1 these briefs are kinda loose I need to gain weight or else I will never get much out of them.
    Leg press w/ pause at bottom
    5 pps x 12
    5 pps + 2 25s x 10
    Ghrs
    Bwx10
    Bw+monster minix10 for 2 Sets
    Yoga ball abb rollouts
    8, 8, 8
    Side bends
    30x10
    50x12
    Notes. Pretty sure that reverse band was a pr. Will have to go back and look. Starting to correct my form issues which is helping my squat.
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    What size?
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    Quote Originally Posted by Rodja View Post
    What size?
    48 briefs. Quads measure 28.5 inches around. Even with suit slippers I could barely get a size 46 half way up.
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    Quote Originally Posted by SweetLou321 View Post
    48 briefs. Quads measure 28.5 inches around. Even with suit slippers I could barely get a size 46 half way up.
    Makes me wonder how the hell I get into a 44 brief.
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    Quote Originally Posted by Rodja View Post

    Makes me wonder how the hell I get into a 44 brief.
    The Jack material is a little easier to get into. But I don't find much standardization in metal gear. Seems all sizes of all gear varies from batch to batch lol.
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    What is funny is I have a size 50 ace suit that is really tight I use for pulling but I have a size 56 ace to put over my briefs. The 54 was to tight and I couldn't get it on.
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    Quote Originally Posted by SweetLou321 View Post
    The Jack material is a little easier to get into. But I don't find much standardization in metal gear. Seems all sizes of all gear varies from batch to batch lol.
    I also have a pair of 44 Ace that I wear.
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    10/7/13-Deadlift
    Chain suspended ssb goodmornings
    380x1
    420X1
    440X1
    450X1
    240X8
    Leg raises/side bends/cable crunches
    Bwx10/35x10/105x10
    Bwx10/45x10/105x10
    Bwx10/55x10/105x10
    Notes: this was planned to be a 600lb pull day from the floor. However when I was going to leave for the gym my battery in my car was dead. Waited for road side assistance to give me a jump about an hr. Then got to AutoZone and got a new battery as mine went bad. Then got to the gym and realized my brake lights were stuck on. This is what killed my already ****ty battery. Then I headed back to AutoZone and got the brake lights fixed. Got back to the gym 3 hrs later then I had originally planned. I was mentally beat and hadn't eaten in hrs so I decided to maximize my time with some heavy gms. Set a massive pr with this bar today. Did some volume for my core and left. Happy with today anyways.
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    Damn, that sucks about the car. Still got in some work though.
    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 rob112 View Post
    Damn, that sucks about the car. Still got in some work though.
    Thanks man, wasn't how I had today planned but I was happy to just get the work in!
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    10/09/13-Me bench
    2 board in f6
    455X1
    495X1 was happy with this, very smooth lockout.
    Oh db press
    50X15
    60x12
    Incline
    60x12
    Flat
    60x12
    Seated wide grip cable rows
    150x12
    180x12/12
    Jm press to 3 board
    135X10
    185X8
    135x10
    Micro band face pulls/hammer curls
    20/25x10
    20/35x10
    20/45x8
    Notes: good overall day. I wanted to get in my shirt and either do 2 board or reverse band. The rack was taken so 2 board it was. This is right below were I have trouble in my shirt so I wanted to attack that area head on. Got a really smooth 495. I am happy with my groove and how it felt. Not to hard at all. Waiting on my Jack to come back so I can try it out soon. For now my f6 is my go to shirt.
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    Also I read a tip on efs about focusing on pushing through your elbows when you bench. It made a huge difference today. 275 has never felt lighter.
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    10/10/13-Squat
    De squat w/ light bands w/ superior briefs to a below parallel box
    380+bandsx2 for 8 Sets
    Elevated ghrs
    Bwx8
    Bw+10x8
    Bw+25x5,4,4
    Increased rom bss
    15X10
    25X10
    35X10
    Abs wheel
    3,3,3
    Prowler runs w/ 50lbs on it
    3 laps
    Notes: got all the work I wanted to get in today. The speed work was a nice change of pace. I really enjoy Westside style training. It's mentally challenging but not always in hitting big numbers. I surprisingly got a lot out of my single ply briefs today. Happy to get some conditioning in. Just hope I can make it happen more often.
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    I know what you mean, man. I just had explosive squats yesterday and it was a freaking grind. Moving weight with compensatory acceleration and trying to get faster each set became a battle of will for me yesterday. It felt way different from any other DE work. It's like my body finally figured out how to move a difficult weight fast.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    I know what you mean, man. I just had explosive squats yesterday and it was a freaking grind. Moving weight with compensatory acceleration and trying to get faster each set became a battle of will for me yesterday. It felt way different from any other DE work. It's like my body finally figured out how to move a difficult weight fast.
    That is what I'd guess really de work should feel like. Moving a challenging weight fast. Not just a light weight fast. I figured this out on my deadlifts and it helped me a ton.
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    Quote Originally Posted by SweetLou321 View Post

    That is what I'd guess really de work should feel like. Moving a challenging weight fast. Not just a light weight fast. I figured this out on my deadlifts and it helped me a ton.
    I think when I implemented DE earlier this year, I wasn't actually ready to, because of form and probably strength. My DE was either slow or light. Not yesterday.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post

    I think when I implemented DE earlier this year, I wasn't actually ready to, because of form and probably strength. My DE was either slow or light. Not yesterday.
    I was the same way and actually turned all my de work into technique work to better my form and now I feel I can actually do de work correctly.
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    10/12/13-De bench
    Wide grip pulldowns warm up
    100x12
    120X12
    De bench w/ mini band under bench
    165+bandsx3 reps for 6 Sets
    185+bandsx3 reps for 2 Sets w/ sling shot
    Rack lockouts
    315X3
    365X3 w/ sling shot
    405X5 w/ sling shot pr
    Wide grip neutral grip pulldowns
    150x12
    170x12
    190x12
    Mini band Pullaparts
    75 total reps
    Notes: quick day in the gym. First time doing de bench in a little while. It was challenging. I deff need to. do it more. Hit a good pr on rack lockouts, these tend to help my top end bench in my shirt. I have not been training much with Brian. His training is extremely taxing. It is essentially me pull, raw bench, squat, and geared bench each and every week with de pulls every other week. I am not assisted so this style just burns me out in about 3 weeks. So I might switch Westside again until prepping for a meet then run his style as you do get a lot of geared work in. I just can not handle it year round and it creates some major imbalances quickly. He is genetically blesses and his style works for him. But like many other members at obb have told me, his training is to hard for them and they overreach well but can not sustain it long term. Brian doesn't have a huge consistent crew bc his training is just so taxing. Wish I could reap the rewards he does from it.
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    10/14/13-deadlift
    De squat w/ buffalo bar, light bands, and superior briefs to a below parallel box
    380+bandsx2 for 8 sets
    De sumo deadlift w/ short minis and superior briefs
    365+bandsx1 for 6 Sets
    Banded rdls
    Avg band around feet and neckx10
    Avg band+45x10
    Avg band+90x10
    Avg band+100x10
    Leg raises+cable crunches to the side
    Bwx20/90x10 each side for 2 Sets
    Notes: great speed session. This is was much needed. Really gets my fired up and sweating. Technique felt much better today. Excited to squat later in the week.
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    Nice, man. Time to use that speed and blow some squats out of the hole.
    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
    Nice, man. Time to use that speed and blow some squats out of the hole.
    Thanks man, will do!
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    Got my jack shirt back. Arms are a touch to big. I will do some extra volume on them to make up for it. Does anyone think the arms being a just a tad to big is gonna be a big problem if the chest plate is the right size?
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    Quote Originally Posted by SweetLou321 View Post
    Got my jack shirt back. Arms are a touch to big. I will do some extra volume on them to make up for it. Does anyone think the arms being a just a tad to big is gonna be a big problem if the chest plate is the right size?
    It's the Ace shirt, but I know that moving the shirt even 1/4" changes how much pop I get out of the shirt. I'm not sure how much the stitching of the Jack shirts changes the groove compared to an Ace, though.
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    herderdude's Avatar
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    That's a good question. At least they have several articles on Elite about how to find a cheap local alternative for taking the sleeves in. You'll have to try the shirt and find out.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Thanks guys. I will try it out next week and see how it goes to a two board. This way I can directly compare it to the performance of my f6. I will try to grow bigger arms too lol.
  

  
 

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