Sweetlou's training log

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  1. Quote Originally Posted by Rodja View Post
    Pulling in full gear was a whole new experience for me. My stance is almost collar to collar in briefs and a suit.
    Im really enjoying it right now, Just gotta find where to put my feet now and get a good set up, again lol.


  2. 10/14/12-ME Upper
    Chins
    bwx2x7
    Bench to 2 board in F6
    405x1,1,1
    Kroc Rows
    90x41,41 PR
    Unilateral Miniband Pushdowns
    100 total
    Mini Band 7 Pullapart Variations
    2 sets
    Notes: Really starting to get into my shirt, really enjoying it so far.
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  3. 10/16/12-DE Lower
    DE Sumo Pulls in superior briefs
    315x8x1
    Reverse Hypers
    270x10
    360x12,12
    GHRs
    Bwx5
    Bw+10x5
    Bw+25x5 PR
    Leg Raises
    bwx6,8,11
    Abductor/Adductor Pre hab
    Notes: Had a great sumo groove today and was finally behind the bar. I tried my wrestling shoes out today for sumo and really liked it.

  4. 11/17/12-DE Upper
    Unilateral Face Pulls with micros
    3x15
    DE Floor Press w/ 75lbs chain
    155+75lbs chainx9x3
    JM Press
    185x3
    205x2x3 PR
    Flat DB Press
    70x10
    80x10,8
    Chins
    bwx8
    bw+25x8,6
    bwx8
    7 Pullapart Variations w/ mini
    2 sets

  5. 11/19/12-ME Lower
    Suspended GM
    305x1
    315x1
    335x1
    365x1 30lb PR
    GHR
    bwx5
    bw+10x5
    bw+25x6 PR
    Cable Crunches
    120x10
    130x10,10
    Notes: Hit a good pr, shows my core is finally coming along. Went to a hatebreed, in flames, lamb of god show this night, was amazing.
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  6. 11/20/12-ME Upper
    Chins
    bwx8,8
    Floor Press
    245x1
    260x1
    275x1
    280x1 PR
    DB Press Complex
    OH DB-50x15
    Flat DB-50x15
    Incline DB-50x15
    Decline DB-50x15
    Modified Kroc Rows with the iso hammer low row
    115x35,35
    Unilateral Monster Mini Pushdowns
    100 total reps
    7 Pullapart Variations w/ Mini
    2 sets
    Notes: Finally hit a PR on straight weight floor press. Its been 9 monthes since this has happened. It shows a glaring weakness in my bottom end strength. Im gonna continue to do the db complex i have above and focus on getting PRs in the 10, 15, and 20 rep ranges to address this. I may add me triples with the cambered bar again and start using it for rep work also. My hamstrings were dead from yesterday and my partner has an injured ankle so the machine rowing worked out perfect for this day. It still wrecked my back.

  7. 11/23/12-DE Lower
    DE High Box Squats w/ superior briefs
    315x6x2
    Reverse Hypers
    270+2 light bandsx8
    360+2 light bandsx2x8
    GHRs
    bwx4x8
    Leg Raises
    bwx3x8
    Notes: Still getting use to squatting in gear.

  8. 11/24/12-DE Upper
    Unilateral Face Pulls w/ Micro
    3x12
    DE Floor Press w/ Chain
    165+75lbs chainx3x9
    JM Press
    185x3
    205x3
    225x3 PR
    Weighted Chins
    bwx8
    bw+25x3x8 PR
    7 Band Pullapart Variations w/ Mini+DB Hammer Curls
    2 sets of 10 each for pullaparts
    20x12
    25x12
    15 w/ Fat Gripsx12
    Notes: Got 2 PRs on this day which is awsome. Gonna start doing hammer curls w/ fat grips while taking a break from fat grip kroc rows. Started to move my grip out on speed work as to get use to a wider grip as I use in my shirt.

  9. Nice JM press. Are you still going to be using an Ace suit?
    M.Ed. Ex Phys


  10. Quote Originally Posted by Rodja View Post
    Nice JM press. Are you still going to be using an Ace suit?
    Yea I am, I actually just bought a metal king sumo suit today from the efs sale. Ive been having trouble getting the ace into the right spot and Im not enjoying pulling in it much. It feels like im squatting the weight. Also Ive pulled 500 sumo straps down in my titan superior suit, which is the cheapest titan single ply suit they have. And it actually looks a lil better and feels easier then the ace. Bc with the single ply I can get into a better position and get a better pop. Im hoping the king sumo is like this but better. I actually just squatted in the ace today. Felt great.

  11. 11/26/12-ME Lower
    High Box Squat in Ace Straps down
    500x1
    GHRs
    Bwx5
    Bw+10x5
    Bw+25x2x6 PR
    Reverse Hypers
    270x12
    360x2x12
    Seated Cable Crunches
    120x10
    140x2x10
    Notes: Squatted in my ace for the first time today. Felt good except it took 500lbs just to graze a high box, which is about 2 inches above parallel. I had to to walk these weights out as we dont have access to a monolift all the time. It was wasnt that bad actually. But I didnt wanna go to heavy with only one spotter. Im just feeling out the gear and the groove.

  12. Lou, how are you setting up the bands when you use them on the reverse hyper?

  13. In loose briefs and straps down, it takes me close to 600 to break parallel in my Ace. They really are an amazing piece of technology.
    M.Ed. Ex Phys


  14. Quote Originally Posted by Mr.Sinister View Post
    Lou, how are you setting up the bands when you use them on the reverse hyper?
    The one we have at our gym has four legs. I loop one band on each of the front legs then put the other end over the opposite peg then slap on the weight.

  15. Quote Originally Posted by Rodja View Post
    In loose briefs and straps down, it takes me close to 600 to break parallel in my Ace. They really are an amazing piece of technology.
    Yea it was quite and experience. I really enjoyed it and hope to break parallel soon.

  16. 11/28/12-ME Upper
    Chins
    bwx2x8
    Bench to 1 board in F6
    didnt make it to a 1 board today. Shirt just needs to be broken in more. Almost touched with 405 but lost groove but pressed it back up. Went to 455 and almost got that to but my back started slipping on the bench so I just pressed it back up to. Gonna get some stickem spray. Ill get it next week.
    DB Press Complex
    Oh-60x15
    Flat-60x15
    Incline-60x15
    Decline-60x15
    Iso Hammer Low Row Kroc Rows
    135x31,31
    Unilateral Mini Band Pushdowns
    100 reps
    7 Band Pullapart Variations w/ Mini
    2 sets of 10 each
    Notes:Today took alot out of me. My shirt is so tight, i need to break it in more before I can think about touching. Still I good day and was happy to press 455 and hold it with no real problems. Gonna keep working on my bottom end strength as its lacking and my upper back. My back almost slipped on the 455 which is why I pressed it early so Ill need to chalk early and get some stickem spray.

  17. 11/30/12-DE Lower
    Speed Pulls in Superior Briefs
    315x10x1
    GHRs
    bwx10
    bw+10x10,8
    Reverse Hypers w/ 2 Avg Bands
    180x10
    270x10,8
    Leg Raises
    bwx3x10
    GPP w/ Prowler, pull throughts and walking
    Hip Prehab
    Notes: Good session today. My deadlift groove was a lil off today but not bad. Overall had a great session and things are really comming along. Finally got some GPP in today.

  18. Still rocking sumo on deadlifts?
    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

  19. Quote Originally Posted by Torobestia View Post
    Still rocking sumo on deadlifts?
    Yea I am. I enjoy the groove better and I love pulling sumo in gear. I just ordered a metal king sumo actually. My buddy has a conv suit but I cant get it on to try.

  20. 12/1/12-DE Upper
    Unilateral Micro band face pulls
    3x15
    Reverse Band DE Floor Press w/ Light Bands
    225x9x3
    JM Press w/ Fat Gripz
    185x3x3
    Chins
    bwx8
    bw+25x8
    bw+45x5 PR
    bwx12
    Hammer Curls w/ Fat Gripz
    15x12
    20x12
    25x12
    7 Band Pullaparts w/ Mini Band
    2 sets of 10 each way.
    Notes: Really good session. Floor Press went well and was fast. Took some time to play with wrapping my wrists different ways to get better are it. Gonna do fat gripz jm press for 3 weeks then go back to the straight bar. Felt good and just wanted to establish a base number to go off of. My lat strength is really taking off as I got a huge pr of bw+45 for 5 reps. Happy i went for it. Working on my forearms and balance with hammer curls.

  21. 12/5/12-ME Upper
    Chins
    bwx2x8
    1 Board w/ F-6
    365x1
    405x1,1
    Db Complex
    Oh-50x12
    Flat-50x12
    Incline-50x12
    Decline-50x12
    DB Rows
    100x2x10
    Unilateral Mini Band Pushdowns
    100 reps
    7 Pullapart Variations w/ mini band
    2 sets 10 reps each way.
    Notes: Great session ,debloated to try to get to a 1 board. Stretched the shirt out some and finally got to a one board. I was able to really load the shirt today and have a nice rebound. Great session. Took it easy on accessories.

  22. 12/7/12-ME Lower
    Sumo Pulls in Ace Pro strapps down
    455x1
    495x1
    545x1 PR
    Reverse hypers w/ 2 Avg Bands
    180x10
    270x10,10
    Standing Cable Crunches
    120x10
    140x10,10
    GHRs
    bwx12,12
    Hip Prehab
    Notes: Got a great groove today as i lost a lil weight and was able to get my ace on higher. Really got my shoulder behind the bar and had momentum going backwards. Lifted my big toe up before I pulled made all the difference.

  23. 12/8/12-DE Upper
    Face Pulls w/ Rope
    3 sets
    DE Reverse Band Floor Press w/ Light bands
    245x9x3
    JM Press w/ Fat Gripz
    185x3
    205x3,3 PR
    Chins
    bwx8
    bw+25x8
    bw+45x6
    bwx12
    Hammer Curls w/ Fat Gripz
    15x12
    25x10
    30x10
    7 Pullapart Variations w/ Mini band
    2 sets of 10 each way.

  24. 12/12/12-ME Upper
    Chins
    bwx2x8
    Wide Grip Bench (ring finger on the rings)
    275x1
    295x1 (30lbs over my meet max in october)
    DB Press Complex
    OH-65x12
    Flat-65x12
    Incline-65x12
    Decline-65x12
    Iso Hammer High+Low Kroc Row Variation w/ straps. Goal: 15 reps of high then low with no rest
    115lbs on both, 15+15, 15+15
    Unilateral Mini Band Pushdowns
    100 reps
    7 Band Pullapart Variations w/ Mini Band
    2 sets of 10 each way
    Notes: My normal bench grip is thumbs away from the smooth. Since my main goal right now is to become an all around stronger person and bring up all my weaknesses while working my gear in my partner and I decided Id do wide grip bench (for me) today. That grip is only one finger in from my shirt grip. I suprised him and myself when I hit 295. It was slow the first inch or two off my chest then I blasted the weight up. My bottom end it coming along. He called me to cut it there. Most of my ME work outside of shirt work will be wide grip bench, cambered bench for triples, floor press, and re db press. Since my partner is has an ankle injury we have taken a break from traditional kroc rows as of late to let him heal. So we picked this, my back was on fire and both my lats crapped at the end of their respective sets. Awsome session.

  25. Quote Originally Posted by SweetLou321 View Post
    12/12/12-ME Upper
    Chins
    bwx2x8
    Wide Grip Bench (ring finger on the rings)
    275x1
    295x1 (30lbs over my meet max in october)
    DB Press Complex
    OH-65x12
    Flat-65x12
    Incline-65x12
    Decline-65x12
    Iso Hammer High+Low Kroc Row Variation w/ straps. Goal: 15 reps of high then low with no rest
    115lbs on both, 15+15, 15+15
    Unilateral Mini Band Pushdowns
    100 reps
    7 Band Pullapart Variations w/ Mini Band
    2 sets of 10 each way
    Notes: My normal bench grip is thumbs away from the smooth. Since my main goal right now is to become an all around stronger person and bring up all my weaknesses while working my gear in my partner and I decided Id do wide grip bench (for me) today. That grip is only one finger in from my shirt grip. I suprised him and myself when I hit 295. It was slow the first inch or two off my chest then I blasted the weight up. My bottom end it coming along. He called me to cut it there. Most of my ME work outside of shirt work will be wide grip bench, cambered bench for triples, floor press, and re db press. Since my partner is has an ankle injury we have taken a break from traditional kroc rows as of late to let him heal. So we picked this, my back was on fire and both my lats crapped at the end of their respective sets. Awsome session.
    Sweet session, man. I had a really good one today myself. I sucked a lot on my incline DBs since the guy wanted me to try something different with them. It turned out to be somewhat of a front raise and press rather than a strict incline bench press. But anyways, keep up the work.
    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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