Sweetlou's training log
- 09-30-2012, 04:53 PM
- 09-30-2012, 10:32 PM
09-30-2012, 10:44 PM
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.
Unilateral Leg Press+Leg Raises
Notes: Great session, really feeling good.
DE Reverse Light Band Floor Press
Chest Supported Wide Grip Cambered Bar Rows+Rear Laterals
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.
10-01-2012, 12:17 AM
10-02-2012, 11:45 PM
10-02-2012, 11:52 PM
Sumo Pull w/ 100lbs of Chain
455+100lbs chainx1 50lb PR, have a video of this lift
Standing Cable Crunches
Notes: Hit a 50lbs PR on my raw sumo today with the tips rodja gave me. I looked up what type of pull would be better for my bone structure and it said either. I had every intention of doing conv today and using conv at the meet. But my lower back was in knots and it was so pumped for no reason. I could barely bend over to the bar. So I opted for sumo. And got a 50lbs PR over my last sumo and my last conv with chain. My raw sumo PR is 405, and my raw sumo PR with chain was 405. Im gonna use sumo at the meet, why not?
10-03-2012, 11:34 PM
3 Board Press
Kroc Rows w/ Fat Grips
Incline Bench Shoulder Raises
7 Band Pullaparts
Notes: We did a 3 Board today to just get as much weight in our hands as we could. My partner really wants a 405 bench at the meet so this was for our CNS more then anything. I held 405 pretty well and got it up, so my goal weight for the meet (330) doesnt feel heavy in my hands at all. Did some dips today for full range work and got a stupid pump. Also got a mouth guard that seemed to really help as I have a bad habit of clintching my teeth.
10-03-2012, 11:57 PM
10-04-2012, 10:08 AM
10-04-2012, 03:06 PM
10-09-2012, 08:52 PM
GMs w/ 50lbs of chain
275+50lbs of chainx3
295+50lbs of chainx3
315+50lbs of chainx3
335+50lbs of chainx3 PR
Standing Cable Crunches
Notes: Underloading today with some ME GMs. Still hit a nice 70lbs PR today. My lower back took a much needed beating today. Feeling good going into the meet.
10-10-2012, 09:47 AM
10-10-2012, 01:39 PM
10-10-2012, 01:41 PM
10-10-2012, 05:07 PM
10-11-2012, 05:17 PM
Bench w/ Sling Shot
Chest Supported Kettlebell Rows
35x10 wide,10 close for 3 sets
Band Pullaparts 7 variations
micro for 1 set
Notes: Today was planned as RE DB presses. But my gym partner got his new sling shot in the mail today and wanted to try it out. So we decided to do Re work with it. I ended up using my last meets max for 3 sets of 10. This sucked and I was seeing stars. However my confidence going into the meet is at an all time high. My only concern is I havent done enough bottom end work and will get stuck there. I will work up to my opener next week and adjust from there.
10-14-2012, 01:47 PM
DE Box Squat in Titan Superior Briefs
Speed Conv Pulls
315x6x1 I learned in this session why I can grind pulling sumo better.
Walking with the prowler
200meters w/ 70lbsx2
Notes: Wore some light briefs to save my hips, cant wait to move to gear. Tired of being raw.
De Floor Press w/ Chain
SOHP w/ Chain
Unilateral Mini Band Pushdowns
Iso Hammer High Rows+Iso Hammer Low Rows+7 Band Pullapart Variations using mini
15x12, 20x12, 25x12
Notes: Im dead, time to underload and deload going into the meet. Peaked a week early.
10-17-2012, 11:22 PM
405x1 Just tweaking form and doing some sumo max effort, opener for the meet will be 430-440.
225x8x1, more form work. Going conv at the meet, hips cant handle sumo more then twice a month raw, and maybe once a month after squatting raw. The sumo was killing my hips. conv felt great.
Notes: Easy day
275x1 Easy, opener for the meet will be 275-290. Itll depend on how I feel at weight ins.
Unilateral Miniband Pushdowns
Incline Bench Should Raises
Rear Flys+Hammer Curls
15x15/25x12 for 2 sets
5 band pullapart variations w/ mini
Notes: Just doing pre-hab and stuff to keep me lose and keep blood in the tissues.
10-22-2012, 12:03 AM
Gonna have a lil update. I got my meet on oct 27th. So next saturday. Ill be leaving early friday morning for weight ins. Its an apf meet and ill be competing raw. Goal lifts are 510/330/550. This meet is just gonna give me a bench mark before making the switch to gear. Weighed myself yesterday and im 218.8. So im not gonna make the cut to 198. I guess my weight jumped up on me to around 225 lol. No real bf gain or anything. After the meet im gonna cut down to 210 and then re bulk to 220 and repeat until under 10% bf at around 220. My gear is tight enough at 225 so im not gonna move up a weight class right now. As for training ive shut it down since wednesday. Did some prowler work, mobility work, and prehab fri and sat. Will do band work and mobility work this upcoming weet. I may do some cardio to keep the blood moving. Im ready for the meet as of today.
10-28-2012, 05:34 PM
Well the meet sucked. It was a huge meet with over 80 lifters I believe, so many that they had to break up the 220+ into the Morning session and the 198 and below and women into the night session.
I cut to make the 220s, I came in at 214. By the end of friday My weight was up 222. Things were looking good. We started with the squat and I havent used a monolift since the last meet which threw me off. My open of 430 went up easy. My second attempt at 480 didnt, I didnt plant my feet wide enough and came forward so I had them take it. My third I told my partner to call depth bc this will be up. Well I put my feet in the right place and as soon as I heard up I fired the weight up. Easy lift. However my partner called me high and I got 2 red lights for depth. He was at an angle so it looked parallel to him. It didnt matter bc my bench confidence was on a all time high, I knew anything put in my hands I could at least hold and control. Warm ups went great and the weight was flying up. I opened for with 265 and smashed it. Second attempt was 305 as I was gonna go to 330 for the day. The bench was slick, it had some give to the right, and the bar was NOT a bench bar but an olyplic bar, which ment it had like 3 different set of rings and it was thiner. Also the head judge for my first attempt was brian shwab and he had a fast press command. Well brian swithced out for my second and third with the original head judge who wanted the bar completely still before giving the press command...not god when the bar has whip like a deadlift bar. 305 gets in my hands and the right side sinks in and my leg drive is gone bc all the weight in on my right foot and the bar is shaking from the whip and I couldnt get it still. I took it down and has about a 2 second press command until the weights stopped moving. Missed it completely, same on the my third. Not sure how I can hold 405 in my hands and hold it still but 305 at the meet and I couldnt get the bar to stop shaking. It was a bad day for most lifters benches that day across the board with a lot of misses and long press commands. On the pull I got a 6lb pr with 507.5, I pulled convention bc it was a lil faster then sumo. So happy to go to gear after this. Raw sucks and this meet was horrible. Took first in my dev against 2 others somehow.
11-05-2012, 11:13 PM
GPP/Warm-up:Reverse hypers and kettlebell swings
worked up to 225 raw then added my ace straps down
495x1 Form wasnt holding welll so I backed it down to 455 for a few more singles
Notes: Im working into gear now. So today was just taking video and working on form with some heavier weights to see what needs to be worked on. For now I need to get my shoulders a touch more behind the bar. Nothing was overall heavy today.
11-08-2012, 04:06 PM
Shirt work to 3-board
225x0, thru titan f6 on here
Kroc Rows w/ Straps
Incline Bench Shoulder Raises
5 Pullapart variations with micro
Notes: Breaking in my shirt right now. Didnt jack the shirt down at all and managed to get some 3 board work in. Next week will be 2 board and then 1 board and then hopefully touch soon. Beat to hell today. My DE days will be lower volume to compensate for the geared work.
11-12-2012, 01:37 AM
High Box Squats w/ Titan Superior Briefs
270+2 Light Bandsx2x5
Notes: Squating in briefs was an experience, a lot of fun tho.
Face Pulls with Micros
DE Floor Press w/ 75lbs chain
Flat DB Press
7 Band Pullapart Variations w/ micro
Notes: Good and fast session. Attacking some weak points like lat strength and bottom end strength. Got a jm press PR today.
11-13-2012, 08:25 PM
Sumo Pulls in Ace Straps down
worked up to 500 for 2 singles. I need to work my set up and find a better groove in the suit.
Standing Cable Crunches
Notes: Every felt good this session, need to work my sumo groove and set up more.
11-13-2012, 10:42 PM
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