Sweetlou's training log - AnabolicMinds.com - Page 14

Sweetlou's training log

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    10/16/13-Re bench
    Neutral grip pulldowns warm up
    120x12,12
    Re bench w/ slingshot
    225x4 for 4 Sets
    245X4
    265X4
    Rack lockouts
    315X3
    365X3 w/ slingshot
    405X6 w/ slingshot pr
    Wide grip seated cable rows
    150x12
    180x12,12,10
    Db side laterals/Micro band face pulls
    15X12/15 for 3 Sets
    Light band pushdowns/Db hammer curls
    100 total reps/25x12 for 2 Sets
    Notes: good session today. The re work felt great. I maintained a good speed thru all sets even the heavier ones. I was able to really focus on keeping my back tight, loading my lats, and firing my triceps. This lead into a pr on lockouts. I think I need de/Re work on bench regularly to keep my technique on point for my heavier work.

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    10/18/13-Squat
    Squat to high box in ace briefs
    510x2
    600x2
    Ghrs
    Bwx12,12,15
    Notes: short day for me today. Was spending most of my time handling Brian to work out any kinks before his meet. Went well today. Was not expecting to hit a 600 for 2 today. Was very happy with it! Was about 1 inch above parallel I was told.
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    10/19/13-me bench
    Wide grip pulldowns warm up
    120X12,12
    Bench press
    295X2
    315X2 or
    Db complex
    Oh-60x12
    Incline-60X12
    Flat-60x9
    Flat neutral grip machine press
    60x15,15
    Wide grip pull ups
    Bwx10,6,4
    Wide grip pulldowns
    120X10,10
    Rope pushdowns+db curls
    50X20/25x12 for 2 Sets
    Mini band Pullaparts
    20,20
    Notes: hit a huge pr on raw benxh today. The last time I me raw benched was over a year ago and I managed a 315 for 1. I was doing.doubles and got it for 2. I. Happy with this esp with no real raw bench work geared towards my raw bench. I was dead after this and my erectors were just gone. So I tried some real assistence work and.scratched it for just some machine volume work. I just wanted to get some blood in me and leave feeling.good today.
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    10/21/13-DE Lower
    DE Squat w/ SSB w/ Light Bands w/ Superior Briefs to a below parallel box
    330+Bandsx2 for 3 sets
    380+Bandsx2 for 3 sets
    Sumo Deadlifts, work up to a decently heavy triple w/ superior briefs
    405x3
    495x3
    Banded RDLs w/ AVG Band
    bandx20
    band+66x20
    band+88x20
    Leg Raises+Cable Oblique Crunches
    bwx20/90x12
    bwx20/105x10
    Notes: Hit some good speed work then worked up a little on deadlifts. I was suppose to ME my deads today but i decieded to leave my superior briefs on and go for a decent triple with a hook grip to just build up "raw" strength some. Good day very happy with my performance. Those briefs are single ply and I pull with a double ply suit so i was happy with the triple, wasnt to hard either. Below 90% for sure. Maybe around 85%.
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    10/22/13-DE bench
    DE Floor press w/ chains
    185+40lbs chainsx3 for 8 Sets
    High incline oh rack presses w/ chain
    135+40lbs chainsx5 for 3 Sets
    Seated medium neutral grip cable rows
    150x10
    180x10,10
    Rope facepulls+db side lateral raises
    45X15/15x10 for 2 Sets
    Light band pushdowns+db hammer curls
    100 total reps/25x12 for 2 Sets
    Notes: Was feeling beat up going into this session. So I used floor press over bench. I was happy with my speed regardless and that is a weight I have never been able to use on de floor press in the past. I need more delt strength and trickle strength so I figured oh rack presses w/ chains would be nice switch from rack lockouts for 3 weeks.
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    10/24/13-Se squat
    Squat in ace briefs w/ chains
    420+40lbs chainsx3
    420+160lbs chainsx3
    420+200lbs chainsx3
    Bulgarian split squats w/ added rom
    Bwx10
    15X10
    Abs wheel
    8,4
    Walking with the sled
    45Lbs on sled for 1 lap
    90lbs on sled for 1 lap
    45Lbs on sled for 1 lap
    Notes: good day. I gained the weight I needed so my briefs and fitting much better again. I was only hoping for 420+120lbs chain for a triple today But once I warmed up I felt great. So I pushed it. This was not me work But had I added another set or 2 of chains is would have been. Feeling beat up so I pulled back on the assistance work.
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    That's a ****load of chains.
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    What's SE method again? I forgot
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    Quote Originally Posted by Rodja View Post
    That's a ****load of chains.
    Yea we have quite a bit here at obb so I figured if just pick a bar weight and keep adding chains.
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    Quote Originally Posted by Sean1332 View Post
    What's SE method again? I forgot
    Submax effort, I try to stay around 80%-85% when I do this for a few sets. I am doing a variation of Brian's routine where when I me on pulls Monday I don't quite me on Fridays squats then I do de pulls the following week and me squats. It's to help me recover.
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    10/25/13-Me bench
    Medium grip pulldowns warm up
    120x12,12
    2 board press in Jack shirt
    495x1,1
    545X1 50lb pr
    Flat db press
    60x10
    70x10
    50x10
    Medium grip pull-ups
    Bwx10, 8
    Medium grip pulldowns
    150x10, 8
    Football bar jm press
    95x12 for 5 Sets
    Scarcrows+Db curls
    5X12/25x12 for 3 Sets
    Notes: My Jack shirt was loose. The first 495 was brutally hard. So we took the shirt and put it on inside out to fold the sleeves in to tighten them on my arm. Worked great and smoked a 50lb pr to a 2 board after that.
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    Good stuff man! Is it meet legal to bench with your shirt inside out? If not, what's the next step?

    So tell me, what's it feel like to have five hundred forty-five pounds in your hands on the bench?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Holy **** that is one hell of a PR
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
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    Quote Originally Posted by herderdude View Post
    Good stuff man! Is it meet legal to bench with your shirt inside out? If not, what's the next step?

    So tell me, what's it feel like to have five hundred forty-five pounds in your hands on the bench?
    No you put it on inside out then when it goes on the sleeves get folded in half. Joey Smith has a video explaining how to do it. It is usually used for sleeves that are to big or to long.

    It felt good and easy, I had imagined it would feel heavy but it didn't feel any heavier then 495 and moved even faster in this shirt.
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    Quote Originally Posted by rob112 View Post
    Holy **** that is one hell of a PR
    Thanks man! It shows that gear selection does make a difference in this sport.
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    10/27/13-Deadlift
    Sumo deadlift off 2 inch block in ace briefs
    495X2
    545X2
    Gms
    225X5 for 3 Sets
    Hip adductors/abductors
    40x10 for 2 Sets each
    Oblique crunches/leg raises
    90x10/bwx10 for 2 Sets
    Leg press
    90x15 for 2 Sets
    Notes: I have given up doing my own programing. I got ambitious for a few weeks but I am not experienced enough to program for gear so I have gone back to Brian's programming. I have read his e book and realized I was maxing each session when that is not what you are suppose to do. So I will program correctly this time. There were mistakes made but I will address them. I'd like to compete in February so this would lead me right into that meet. I will never pull in my briefs again. They are just to loose at the moment and I didn't bloat up for this session So I didn't get to much out of them as I would my suit. The gms were done as jl holdsworth suggested in one of his videos and with a neutral spine which killed my lower back and abs.
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    10/28/13-me bench
    Pull ups
    Bwx5,5
    Bench in slingshot
    315X3,3
    Dips
    Bwx10
    Bw+20x10
    Bw+40x10,10
    Bw+20x10
    Chest supported machine row
    170X10,10,10,10
    Rope pushdowns+hammer curls
    45X15/25x12 2 sets
    Chain side raises+mini band Pullaparts
    20x15/25 3 sets
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    You may have already posted it, but what size of Jack shirt? I've been wanting to try it out.
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    Quote Originally Posted by Rodja View Post
    You may have already posted it, but what size of Jack shirt? I've been wanting to try it out.
    It is a size 54 Jack.
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    Quote Originally Posted by SweetLou321 View Post
    It is a size 54 Jack.
    Compare/contrast with the Ace shirt.
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    Quote Originally Posted by Rodja View Post

    Compare/contrast with the Ace shirt.
    Well I have a 52 ace with 54 sleeves and a 54 Jack with 56 sleeves. The chest plate is bigger on the Jack and it is easier to use in my opinion. The collar has a nice cut and carries over thru lockout really well. Also I find it easier to take weights down in the Jack. The aces chest plate is just so small that it is hard for me to use. I have to really belly bench with the ace and it locks very hard. The Jack is more like hitting a wall but has great rebound. The ace doesn't have as much pop. Overall I find the Jack easier to use with a more natural groove. The shirt is bigger but I enjoy it much more then my ace.
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    Also the chest plate on the Jack is nuts. Super thick with a lot of grid stitching.
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    Looks like I know what I want for Christmas now.
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    Quote Originally Posted by Rodja View Post
    Looks like I know what I want for Christmas now.
    I am very happy with it esp since I only payed in total 130 bucks for the shirt and it was only used twice before I got it.
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    10/30/13-squat
    Squat in ace briefs
    540x2 pr
    560X2 big pr
    580X1 even bigger pr
    Ghrs
    Bwx15,15,20
    Abs wheel
    5,5,5
    Leg press with pause at bottom
    180x20,20,20
    Notes: smashed a double pr of 540. Then smashed a bigger pr of 560x2 which is 5lbs and 1 plus rep better then my best single in these briefs with knee wrap and I just had knee sleeves on today. Then I felt so good I went for a 580 25lb pr over that same 555 with knee wraps in just the knee sleeves again and smashed it too! On top of the world this session!
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    On my way to relentless to handle Brian Schwab and jo Jordan. Should be an Awsome weekend.
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    Congrats on the sweet PR. Have fun over there.
    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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    11/3/13-Deadlift
    Reverse Light Band Sumo Deadlift w/ Superior Briefs
    585x1
    635x1
    GHRs+Seated Calf Raises
    BWx10/45x8 for 3 sets
    Oblique Cable Crunches+Reverse Hypers
    90x10/45x10
    90x10/45x10
    90x10/45x10
    Notes: I tried to use my Ace today. I found out why I have problems locking out in it today. The legs are to long and think and my fingers get caught on it. So I used my single ply briefs instead today and all was fine. Will use the metal king deadlifter with single ply briefs from now on to avoid this issue. The bands were set up to take off about 100 at the bottom and almost nothing at the top.
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    11/4/13-ME Bench
    Pull-ups
    bwx5
    Floor Press w/ Chains
    225+40lbs chainsx2
    245+40lbs chainsx2
    265+40lbs chainsx2
    275+40lbs chainsx2 PR
    205 (no chains)x8
    DB Complex w/ Dips
    Oh-60x13
    Flat-60x13
    Incline-60x13
    Dips-bwx11
    Medium Neutral Grip Pulldowns
    165x10,8,8
    105x10
    JM Press+DB Hammer Curls
    155x8/25x12, 2 sets
    Rope Facepulls
    30x15
    45x12
    60x12, 12
    Notes: Feel a little under the weather right now. Went into this session not amped up at all. Hit a floor press pr, which rarely happens for me. Floor press is not my lift but if I make progress on it I know my raw bench has improved which makes for a better base for my geared bench. Did some good volume work on my assistance lifts and was happy with it. The db complex dave tate laid out is oh, flat, incline, decline; I just replaced decline with dips as they are easier on my shoulders and I suck at them. Good day.
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    11/6/13-Squat
    De squat in ace briefs
    420X2 for 7 sets
    470X2
    Ssb squat with a pause at the bottom
    150X10 for 3 sets
    Abs wheel/light band pull through
    8/15 for 2 sets
    Notes: feeling good this day and very fast. My briefs are fitting better after gaining some weight.
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    11/8/13-De bench
    De bench
    185X3 2 sets
    185+Mini bandsx3 2 sets
    225+slingshotx3 2 sets
    225+Slingshot+mini bandsx3 2 sets
    Close grip rack lockouts
    315X5
    365X5
    Wide grip seated cable rows
    130X12
    160x10
    180X6
    130x10
    Light band pushdowns+side raises
    100 total reps/15x12 for 3 sets
    Mini band pullaparts
    15X3 sets
    Notes:this session was kind of rough. I was traibing at my old gym and there back room with the powerlifting equipment was around 80 degrees. After rack lockouts it got much better.
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    11/9/13-Deadlift
    De sumo deadlift
    365 in superior briefs x1 for 4 sets
    405 in metal king and superior briefs straps down x1 for 3 sets
    455 in superior briefs and metal king straps up x1
    Sumo rdl
    135X10 2 sets
    185X5 2 sets
    Bb shrugs
    225X10 3 sets
    Leg raises+twists
    Bwx18/50x12 3 sets
    Pulldowns
    110X10 2 sets
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    11/13/13-Me bench
    Seated cable rows wide grip
    90x15,15
    Bench in Jack shirt
    405, tried to touch a 3 board, didn't happen
    495, tried to touch a 2 board didn't happen
    545X1 to a 2 board
    585X0, got to where the shirt doesn't help much and couldn't finish it, was off a 2 board, most I have ever help in my hands, will try again in about a month.
    Db complex
    Oh-65x12
    Flat-65x12
    Incline-65x12
    Dips-bwx12
    Pull-ups
    Bwx12
    Bwx8
    Bwx8
    Bwx6
    Rolling kettlebell extension
    30x15
    35X15,15
    Micro band facepulls+db curls
    15,15,15/20x10 regular 10 hammer for 2 sets
    Notes:was happy to hold 585 in my hands. This shirt is nuts. It might be to much for me, I will try it for a rewire months and continue to work it in. 545 comes up easy in it.
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    11/16/13-De bench
    De floor press with doubled mini bands
    155+bandsx3 for 6 sets
    185+Bandsx3
    225+bands+slingshotx3
    Close grip floor press rack lockouts
    315X5
    365X3
    365+slingshotx8
    Seated wide grip cable rows
    135x12
    155X12 for 4 sets
    Light band pushdowns+side raises+Oh kettlebell presses
    100 total reps/15x12/15x12 for 3 sets each
    Mini band pullaparts
    100 total reps
    Notes. Got a good workout in. I have an intramuscular infection from a shot in my right leg. So I am on antibiotics. So I will take a few days off. I missed Friday squats bc of it. I hope it gets better Not worse so I don't have to visit the er for this.
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    11/21/13-took some time off to rest my leg. Was gonna be a de bench day But went me bc felt so good.
    Floor press
    275X1
    295X1 pr
    305X1 25lb pr
    335+slingshotx1, 3
    Db complex
    Oh-70x10
    Flat-70x10
    Incline-70x10
    Dips-bwx12
    Pull-ups
    Bwx8,6,3,3,7,3 30 total
    Rolling kettlebell extension
    35X20, 20
    Db hammer curls+rope face pulls
    25x12/45x15
    30x12/45x15
    Notes: kept the volume lighter after my first three movements today to help me.recover. so I have decided to back off geared lifting for now, I love it but it is hard solo. My schedule doesn't permit me to train with either of the two major groups here at obb. Also these groups take way to long for me. 3+ hrs per session kills me. Also I am usually waiting 10-15 min between sets bc.how long it takes. I need a break from it. So I will test out my Rae strength in the weeks to come and work on it for a.change of pace and see how I feel. I will gear up once a month also to just maintain my skill set and have fun again. I need the change.
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    Yay raw! This will definitely benefit you when you get back into the gear on a consistent basis, man.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Nice man.

    Interested in seeing how the switch treats you for a change of pace.
    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 herderdude View Post
    Yay raw! This will definitely benefit you when you get back into the gear on a consistent basis, man.
    Thanks man. That's what people keep telling me. I just didn't switch back earlier as I was trying to acquire the skill of even using gear lol.
  39. Professional Member
    SweetLou321's Avatar
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    Quote Originally Posted by rob112 View Post
    Nice man.

    Interested in seeing how the switch treats you for a change of pace.
    It should be nice, I might even do a meet in February if all goes well just to do it.
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    Quote Originally Posted by SweetLou321 View Post

    Thanks man. That's what people keep telling me. I just didn't switch back earlier as I was trying to acquire the skill of even using gear lol.
    Oh, hell yeah! It takes a long freaking time to get that stuff down. Now that you have that skill, you'll be able to pick it back up much sooner than someone who's never touched it. This raw training will build a solid base for new PRs when the gear comes back on. Should fit tighter with your new raw man muscles, too!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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