Sweetlou's training log
- 09-26-2013, 09:32 PM
- 09-26-2013, 10:25 PM
I'm a low bar guy so I'm leaning towards it. See how much $$$ I have this spring. Damned thing is expensive.
09-28-2013, 05:08 PM
Light reverse band bench w/ sling shot
Medium height medium grip rack lockouts
315X3 for 3 Sets.
Db side raises/monster pull aparts/Db front raises
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.
09-30-2013, 12:26 PM
Speed pulls in superior briefs and metal king sumo deadlifter
365X2 for 4 Sets
455X1 for 2 Sets straps up.
95X12 for 2 Sets
135X12 for 2 Sets easing back into these and all lower back taxing lifts
Hammer strength shrugs
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.
10-01-2013, 02:10 PM
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
Jm press to 3 board
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.
10-01-2013, 02:11 PM
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.
10-01-2013, 02:15 PM
Dumbell Rows, One Arm Barbell Rows, Seated Dumbell Clean, Mini banded triple threats, Meadows rows, Catback pulldowns (these would be nontaxing) ect ect
10-01-2013, 02:23 PM
10-01-2013, 02:53 PM
10-01-2013, 03:11 PM
10-01-2013, 03:31 PM
Not as much as dumbell rows would
10-01-2013, 04:28 PM
10-01-2013, 05:12 PM
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.
10-01-2013, 10:52 PM
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.
10-02-2013, 02:03 PM
10/02/13-Raw bench assistence work
Wide grip pulldowns
90X12 for 2 Sets
Catback pulldowns w/ light band
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.
10-03-2013, 08:32 PM
Squat in ace briefs w/ buffalo bar and light reverse bands and knee wraps
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
Bw+monster minix10 for 2 Sets
Yoga ball abb rollouts
8, 8, 8
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.
10-03-2013, 08:46 PM
10-04-2013, 12:15 AM
10-04-2013, 12:21 AM
10-04-2013, 01:35 AM
10-04-2013, 01:41 AM
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.
10-04-2013, 09:14 AM
10-07-2013, 10:57 PM
Chain suspended ssb goodmornings
Leg raises/side bends/cable crunches
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.
10-07-2013, 11:14 PM
Damn, that sucks about the car. Still got in some work though.
"Jackie Treehorn treats objects like woman man."
10-08-2013, 12:24 AM
10-09-2013, 09:08 PM
2 board in f6
495X1 was happy with this, very smooth lockout.
Oh db press
Seated wide grip cable rows
Jm press to 3 board
Micro band face pulls/hammer curls
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.
10-09-2013, 09:09 PM
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.
10-10-2013, 06:11 PM
De squat w/ light bands w/ superior briefs to a below parallel box
380+bandsx2 for 8 Sets
Increased rom bss
Prowler runs w/ 50lbs on it
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.
10-10-2013, 06:21 PM
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.
10-10-2013, 06:23 PM
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