Sweetlou's training log - AnabolicMinds.com - Page 15

Sweetlou's training log

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    Quote Originally Posted by herderdude View Post

    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!
    Lol my gear had a little growing room so I could use that benefit. But I have been setting raw bench prs. I just hope the same is for squatting and pulling. I still plan and running full gear once a month if I can.

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    11/23/13-Deadlift
    Conventional deadlift
    455X1
    495X1
    515X1 pr
    Ssb gms
    110X10
    160X10,10
    Bb shrugs
    225X10
    315X10,10
    Hip abductors and adductors
    30X15/15
    30X15/50x20
    Cable oblique crunches/leg raises
    90x15/bwx15 2 sets
    Notes: I was convinced by one of the guys to test my conventional pull today. I managed 7lb pr over my best conv pull in a meet. I haven't done any real conv pulling over 405 in about a year. So I was happy to manage 60lbs less then my best sumo geared pull but raw. I think I might see if I can't push my conventional pull to 550 in the next 2 month's then maybe grab a suit and see how it goes. I have known my conv pull is better then my sumo pull raw I just kept plugging away bc of the gear. However pulling conv tore up my adductors, anyone have any idea why?
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    11/25/13-Me bench
    2 board press
    335x3
    365X3 2 rep pr at this weight
    375X3 pr
    Full range bench down set
    225X10 pr
    Db complex
    Oh-75x10
    Flat-75x10
    Incline-75x10
    Dips-bwx12
    Pull-ups
    Bwx10,5,5,4,3,3 30 total
    Kettlebell rolling triceps ext/db hammer curls
    35X15/25x10
    35x15/30x10
    35X15/35x10
    Micro band facepulls
    20/20/20
    Notes: I managed three prs today. I have been on a roll lately gauging my intensity and when to turn it up or leave it down. Since I don't have a geared meet picked out I have decided to shirt up every 3 weeks to get working it in. I will continue to build my bench. Gear has had a carryover to my raw bench and vice versa. Also I have noticed 2s and 3s on bench seem to benefit me the most unless I want to test a lift. I also my last warm up was 315 to my chest which I have never done before. This also made my day. So in light of my not knowing where my training is going I have decided to work some raw conventional into my programing for now. I will be using this to not only boost raw total but my geared sumo also. I need the extra lower back and hamstring work and this will be a perfect way to do it. For now I will use raw conventional pulling as my me movement and use some sumo work after for my second lift. This will be reps in light gear most likely, I haven't fully decided on this yet. Either way I need to program conventional pulling in for a little while.
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    Sounds like a plan, man. Nice benchwork as well!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Sounds like a plan, man. Nice benchwork as well!
    Thanks man, I am letting my body and needs guide me towards where my programing needs to go for now. Seems to be treating me well in the squat and bench.
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    Looks like you're really in touch with your body these days and dialed in with the training. Excellent news.
    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
    Looks like you're really in touch with your body these days and dialed in with the training. Excellent news.
    Thanks man. Yea I have just been listening to my body each day. I just once a meet comes around I will be able to turn it on in prep and peak properly.
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    11/26/13-Squat
    De squat with ssb in ace briefs
    380X2
    420X2,2
    380x2,2,2,2,2
    Ssb squat no briefs
    240x8
    Ghrs
    Bwx8,8,8
    Bss
    Bwx8
    15x8,8
    Abs wheel
    6,6,6
    Notes: good day back to squatting after my infection incident. Learned how to squat with a ssb finally and made it much easier. Kept my accessories easier so I will recover easier. I decided to leave my squatting alone for now as I am making good progress, I might do some more raw work here and there like I did today with the rep set.
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    11/29/13-De bench
    Pull ups
    Bwx5,5
    De bench with doubled minis
    135+bandsx3 5 sets
    135+bands+slingshotx3
    165+bands+slingshotx3
    185+bands+slingshotx3
    Medium grip rack lockouts
    315X5
    365X5
    405+slingshotx5
    425+slingshotx5
    Wide grip seated cable rows
    100X15
    120X12,10,10,10
    Light band pushdowns/side raises
    100 total reps/15x15 for 3 sets
    Mini band pull Sparta
    75 total reps
    Notes:the band tension was very high so I didn't use as much bar weight as I normally would have, got a pr on rack lockouts.
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    12/1/13-Deadlift
    De deadlift alt conv with sumo each rep
    315X1,1
    315+40Lbs chainx1,1
    315+80Lbs chainx1,1
    315+120lbs chainx1,1
    315+160Lbs chainx1,1
    Cambered bar gms
    225X5,5
    275x5
    Bb shurgs/reverse hypers
    225X10/45x10 2 sets
    Leg raises/side bends
    Bwx15/30x10
    Bwx15/35x10 2 sets
    Notes: speed work went great and I had a great groove on both forms of pulling today. Got heavier with the gms too which I am happy about. I kept the shrugs lighter as I have to bench tomorrow, not sure if I want to do each trap or lower back work. Maybe I will just do volume with both for now. Upped my abs volume also as I need to improve me core, as I think we all do.
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    12/2/13-Me bench
    Bench in Jack shirt
    3,2 board. 495X1,1
    2 board 545x1
    1 board 585x0 just barely missed it at lockout, just had to lock my elbows. Will come in time and learning the shirt better.
    Db complex
    Oh-60x15
    Flat-60x15
    Incline-60x15
    Dips-bwx15
    Pull-ups
    Bwx8,8,8,6,3 33 total.
    Tate press/db hammer curls
    40x8/30x10
    30x15/30x10
    30X17/30x10
    Micro band face pulls
    15,15,15,15
    Notes: had a great day in the shirt all things considered. I feel every 3 weeks is about my sweet spot for shirt work and let's me feel fresh going in. My cns is getting use to the heavier loads as I can control the heavier weights better and think more while in the shirt. Also this shirt really supports the shoulders, first time in a shirt and I have no ac joint pain after.
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    12/4/13-Squat
    Squat in ace briefs
    510X3
    Knee wraps added
    530X3
    Bss
    25X8
    35X8
    45X8
    Ghrs
    Bwx12,12,12
    Abs wheel
    8,8,6
    Notes: I believe that triple was a pr but I am not sure. This was my first heavy squat session since my leg infection so I kept the volume high and the total weight lower. I need to start conditioning work soon. Those triples were harder due to pressure and just time under tension not the weight lifted.
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    12/6/13-De bench
    Wide grip Pulldowns
    120x12,12
    De bench w/ doubled mini bands
    185X3 for 6 sets
    205+sling shotx3 for 2 sets
    Medium grip rack lockouts
    365X5
    405+sling shotx5
    445+Sling shotx8 pr
    Wide grip seated.cable rows
    120x12
    150x10,10,10
    180x8
    Light band pushdowns/side raises/flat bottom up kettle bell press
    100 total reps/15x14,12,12/15x8,8,8
    Mini band pullaparts
    100 total reps
    Notes: decent day. Got the pr I wanted today. Nothing to write home about this session. Gym was packed so it took forever, didn't feel good half way thru. I have had better days.
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    12/8/13-Deadlift
    Conv deadlift off 2 inch block
    455X3
    475X3
    495X3
    Sumo deadlift off 4 inch block in superior briefs
    455X3,3
    Reverse hypers
    45X10,10
    70x10,10
    Leg raises/side bends
    Bwx15/30x10
    Bwx15/40x10, 2 sets
    Notes: I was tired going into this. Good day tho. I was not expecting to pull 495 for 3 reps today but was happy to get it. The sumo pulls felt much easier then normal also, it was 80% tho.
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    12/9/13-Me Bench
    Wide grip lat Pulldowns
    105X15,15
    Floor press
    245X3
    275X3 pr
    315+slingshotx3
    335+Slingshotx3
    Db complex
    Oh-50x20
    Flat-50x20
    Incline-50x20
    Dips-bwx10,10
    Pull-ups
    Bwx8,8,8
    Wide grip lat Pulldowns
    120x15,15
    Tate press/hammer curls
    30x20/30x12 3 sets
    Rope upright face pulls
    15X15
    35X8
    25X15,10
    Notes: felt awful today. Got a floor press pr. The rest was just volume work. Nothing to hard or extreme. Just wanted to make it thru this on a good ending.
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    When/how do you determine when to move up in weight on your DB complex?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    When/how do you determine when to move up in weight on your DB complex?
    I use how I am feeling after my me lift to determine. But I will usually try to break a rep pr or weight pr 2 weeks out of 4. Its something I need to solidify and build a plan for it, today I felt awful so I just used lighter weight for high reps.
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    12/11/13-Squat
    De squat in ace briefs
    415X2, 3 sets
    415+40lbs chainx2, 4 sets
    415+80lbs chainx2
    Step ups
    25X10
    45X10,10
    Ghrs
    Bwx14,12,10
    Abs wheel
    5,5,5
    Cable crunches
    90x10,10
    Walking with sled, 1 half forward 1 half backward
    45lbs on sledx2 laps
    70Lbs on sledx2 laps
    Notes: starting to really get my form tuned again on squats. Should make for some good progress. Slowed the ghrs down and they are much harder this way. Finally did some conditioning. It felt great. I want to do more of it. I really need it.
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    Can you get to parallel at that weight in Ace briefs within a reasonable time?
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    Quote Originally Posted by Rodja View Post
    Can you get to parallel at that weight in Ace briefs within a reasonable time?
    Yes I have someone call up for me. These briefs are tight in the legs and kind of loose in the hips. A size smaller wouldn't even go over my legs. I also pause a little at the bottom. Sucks when I can't get custom gear lol.
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    Quote Originally Posted by SweetLou321 View Post
    Yes I have someone call up for me. These briefs are tight in the legs and kind of loose in the hips. A size smaller wouldn't even go over my legs. I also pause a little at the bottom. Sucks when I can't get custom gear lol.
    That's the only thing I hate about Ace briefs. I can squeeze into a 44, but it's too tight.
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    Quote Originally Posted by Rodja View Post

    That's the only thing I hate about Ace briefs. I can squeeze into a 44, but it's too tight.
    I should have gone Jack as.I have heard they allow for more flexibility in sizing.
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    12/12/13-De bench
    De floor press
    185X3, 8 sets
    Seated medium neutral grip cable rows
    105X12
    120x12
    150x12
    150X12
    165X10
    165X10
    3 board football bar close grip bench
    185X10
    225X10
    Mini band pullaparts
    100 total reps
    Notes: felt awful today. I decided I don't really like football bar. It sits funny in my hands, I may try it one more time tho and play with it more when I am feeling good.
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    12/15/13-Deadlift
    De sumo deadlift in superior briefs
    315+40lbs chainx2
    315+80lbs chainx2
    315+120Lbs chainx2
    315+160Lbs chainx2
    Reverse hypers
    50x12
    75X12,12
    Mini unilateral banded leg curls
    75 total reps
    Leg raises/cable oblique crunches
    Bwx15/90x15
    Bwx15/90x10
    Walking with sled, 1 half forward 1 half backward
    45X1 lap
    70X2 laps
    Notes: good day. Feeling better and finally getting my gpp going again.
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    12/16/13-Me bench
    Sled facepulls/rows, 1 half each
    25X1 lap
    50X1 lap
    Bench with chain
    275+40lbs chainx2
    275+80Lbs chainx1
    275+120lbs chainx1
    Db complex
    Oh-80x8
    Flat-80x8
    Incline-80x8
    Decline-50x13
    Pull-ups
    Bwx8,8,6,5,1,1,1
    V bar pushdowns/Db hammer curls/upright face pulls
    45X15/20x12/25x12
    60X12/30x12/25x12
    60X12/35x10/25x12
    Notes: Good day, happy I did my gpp and got a bench with around 400 top weight raw. Finally used 80s on the db complex and started light with the decline. Finished my pull ups off with explosive singles as Brian.Carroll explained in his log to really get my Lats firing.
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    Nice couple of session, Lou. That's a pretty big bench you're playing with 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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    Quote Originally Posted by Torobestia View Post
    Nice couple of session, Lou. That's a pretty big bench you're playing with there.
    Thanks man! I have had to put a lot of work into my bench to get it where it is now!
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    12/18/13-Squat
    Me squat
    In ace briefs with wraps
    505X1
    555X1, this was not as fast as I wanted it to be. These briefs are just so loose in the hips. So one of my training partners convinced me to use his briefs after this.
    In super boss briefs no wraps
    505X1
    595X1, this is what I wanted to hit today in my ace briefs and knee wraps. This was fairly easy also. To bad I don't have the funds for anymore gear right now.
    Ghrs
    Bwx10
    Bw+light bandx6
    Bw+avg bandx4
    Bw+light bandx5
    Bwx8
    Wide ssb squats to a below parallel box with a pause
    240X5,5,5
    Abs wheel
    8,8,8
    Tire flipsx3,3,3
    Notes: felt great this session. To help with my briefs issue I will see if my old ace suit fits, which fit my hips perfectly. If it does I might just cut it into briefs and use that instead.
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    12/19/13-De bench
    Face pulls/rows with sled. 1 half each
    25X1 lap
    50x1 lap
    De bench w/ fat grips and chains
    155X3
    155+40Lbs chainx3, 7 sets
    Jm press to 3 board
    185X5
    225X4
    135X16
    Chest supported incline db rows
    60X10, 5 sets
    Light band pushdowns+side raises
    50/10X20
    Notes: quick session. Had to get in and out and make due with what was available today. Not what I had planned. Hurts to fully close my left hand which is why I used the fat grips.
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    Just updating I have another infection from the same source. So I will have to find another way to get my medicine. I have a few recommendations idk if they are any good however. Does anyone know if e ro1ds is a good starting place to find anything reliable?
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    It is.
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    Quote Originally Posted by Rodja View Post
    It is.
    Thanks. I was successful in my search.
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    12/23/13-Me bench
    Face pulls/rows w/ sled
    25Lbs on sled-1/2 lap face pulls, 1/2 lap rows x2 laps
    Floor press
    275X1
    295X1
    315X1 10lb pr
    Db complex
    Oh-70x14 pr
    Flat-70x14 pr
    Incline-70x14 pr
    Decline-50x14
    Pull-ups
    Bwx8,6,4,2
    Wide grip seated cable rows
    130x12
    145X12,12
    V bar pushdowns
    45x12,12,12
    60x12
    75X12
    Db hammer curls/mini band pull aparts
    20x12/20
    25X12/20
    30x12/20
    Notes: great session despite the infection and missing my planned shirt day due to it. Got my target 315 floor press. I have wanted this for a long time. At least my raw bench is moving. Got some rep prs on db complex too. Since I didn't shirt up I took advantage of being kind of fresh. This whole workout took 2 hrs. Which is amazing for me anymore. Everyone here moves very slowly. The gpp has been helping and I did some extra work take up for the holidays preventing me from getting in all 4 days this week.
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    12/26/13-squat+bench assistance
    De squat w/ superior briefs
    325X2
    345X2, 7 sets
    Ghrs
    Bwx10,10,10,10
    Rope breakdowns
    80X12,12,12
    Side raises
    15x12,12,12
    Roman chair
    Bwx10,10,10
    Hammer strength high row
    180X12,12,12
    Notes: good day. Holidays have me missing my de bench session. So I did some basic work. Skipped conditioning today as I am going to a concert tomorrow.
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    12/28/13-Deadlift
    De sumo pull in superior briefs
    315X1, 8 sets
    Test pull in gear with superior/king combo
    545x1,1 not as smooth or fast as I wanted. Will try to get my ace to work for me.
    Reverse hyper pendulum style
    180X10,10,10
    Bb shrugs
    225X10
    315X10,10
    Leg raises/machine twists
    Bwx18/50x10
    Bwx15/50x10
    Walking/pushing prosper
    1/2 lap walking, 1/2 lap pushing
    50lbs on prowlerx3 laps
    Notes: solid day. I will need to lose a touch of weight and see if I.can.get my ace back on for pulling as this combo just doesn't measure up.
  36. Professional Member
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    12/30/13-Me bench
    Pull-ups
    Bwx8,8
    Dead bench press
    275X1
    300x1
    315X1 pr
    Db complex
    Oh-70x12
    Flat-70x12
    Incline-50x15
    Decline-50x15
    Db rows
    100x20,20
    Light band pushdowns/mini band pullaparts
    100/100
    Db hammer curls
    25x12
    30x12
    35X10
    Notes: Got a pr on the dead press today. Been feeling great lately. Good overall session. Need to do more db rows.
  37. Professional Member
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    1/02/14-Squat
    Squat
    In ace briefs
    415X2
    505X1
    Ace briefs and suit straps down
    550x1, not to depth
    Ace briefs and suit straps up loose
    595X1, little more then half way down
    645x1, about 4 inches high
    Ghrs
    Bw+monsterx10
    Bw+lightx6,6,4
    Bwx6
    Single leg leg press
    2 pps x12
    2 pps and a quarterx10
    3 pps x10
    Abs wheel
    10,10
    Standing cable crunches
    105X10
    Notes: I am trying to get ready for a meet in February so I am starting to get my cns ready and I wanted to see how my gear felt and what it will take to get depth. Will continue to go up over the next few weeks.
  38. Diamond Member
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    What are you looking at for openers and prospective total?
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  39. Elite Member
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    I'm curious to see what it's gonna take to get depth/touch this time around!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  40. Professional Member
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    Quote Originally Posted by Sean1332 View Post
    What are you looking at for openers and prospective total?
    I was hoping to open around 625 for squat as I hit depth in August in the same gear easily but I gained some weight so I will just see what it takes for depth and pick from there. I will see how my f6 feels on Monday as I don't think I will be ready to press the 585-600 it takes to touch in my jack. So I am thinking open in the f6 at the least around 450-500. I plan to open around 525 on the pull. So if like to hit 735/525/600 for a 1860. I believe that will earn me an elite total in apf in 220s. I might be off tho.
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