Sweetlou's training log

[SweetLou321]

Any goals for numbers for your next meet? I'm debating about doing my first one in December and looking to hit 675/455/595 at 220. I'm eventually going to drop down a couple of lbs (sitting at about 215 right now) and do a meet in April at 198, though.

For raw im looking to hit 510/330/550 in october. Then Ill get in my gear until feb to compete then also. However I will see how realistic these goals are in a few weeks. Also Id jump in and get a meet unde your belt. Its an unreal experience and there is so much to learn between attempts and the whole day. As im sure since youve been competitive in sports before.

[SweetLou321]

9/21/12-DE Lower
DE Box squat w/ 50lbs of chain
250+chainx6x2
Speed Conv Pulls
315x6x1
Unilateral Leg Press+Side Bends
180x3x10/35x10,55x10,65x10

9/22/12-DE Upper
DE Reverse Band Floor Press w/ Short Lights
240x9x3
JM Press
125x5
145x5
165x5 PR
Wide Grip Cambered Bar Chest Supported Rows+Rear Laterals
135x10/15x10
135x10/15x10
135x10/15x10
135x10/15x10
SOHP+Leg Raises
95x10/bwx15
95x10/bwx15
95x10/bwx15
Hammer Curls
15x10/20x10/25x10

Notes: I feel im getting better carryover from de floor press then de bench due to less stress on my lower back from arching and putting more work on my upper body.

[SweetLou321]

9/24/12-ME Lower
Raw Squat w/ 50lbs of Chain
400+50lbs of chainx2
415+50lbs of chainx1
430+50lbs of chainx1
450+50lbs of chainx1 PR
GHRs
bwx10,10,10
Reverse Hypers
180x10
270x10,10
Standing Cable Crunches
130x10,10,10
Notes: Huge squat PR today. Im getting amped for the meet.

[SweetLou321]

9/27/12-ME Upper
Chins
bwx10,8,8
Reverse Band Bench w/ Long Iron Woody greens and 2 minis per side, about equal to a short avg band.
315x1
335x1
365x1 PR
385x1 PR
395x1 PR
405x1 PR
Kroc Rows w/ Fat Gripz and Straps and 35lbs of chain
120+chainx25,25 PR
Rolling Tri Ext+Tate Press
25x10/10x3
Incline Bench Shoulder Raises
Microsx1 set
Band Pullapart 7 series
minix1 set
Notes: Huge PR today. Me and my partner were getting extremely pissed. NONE of our bands from EFS match. Yet all his Iron Woody Bands do and hes had and used them for a very long time. Never used my long avg bands and they arnt even close to even. And his shorts arnt even. I mean imma need to get all new bands. Anyone else see this issue? Anyways I wanna pull more sumo, but if anyone has tips on how to avoid getting your shins ripped open by the bar im all ears. Its already ripped thru my socks and tape several times.

[Mr.Sinister]

I've always used elite bands and never had that problem?? I'd contact them. They are usually pretty solid on service.
I was wondering what your reasoning behind crocs with fatz and straps was. Seems like the straps would cancel out the grip work from fatz, but I've never tried it so I was thinking you had another rationale.

[Rodja]

I've always used elite bands and never had that problem?? I'd contact them. They are usually pretty solid on service.
I was wondering what your reasoning behind crocs with fatz and straps was. Seems like the straps would cancel out the grip work from fatz, but I've never tried it so I was thinking you had another rationale.

I'm not buying bands from EFS anymore. I've had half of them snap and the others are starting to shred.

[SweetLou321]

I've always used elite bands and never had that problem?? I'd contact them. They are usually pretty solid on service.
I was wondering what your reasoning behind crocs with fatz and straps was. Seems like the straps would cancel out the grip work from fatz, but I've never tried it so I was thinking you had another rationale.

If you see they came out with the onxy bands bc the others usually dont match. Clever on their part but sucks for me buying the regular ones. Ill be buying iron woodys from now on. The rational is that we use fat gripz already and alt strapped and none strapped everyweek. Also if you dont wrap the straps just right you still tax your grip just not to the same degree bc it wont wrap as many times around or as tightly. Just something different and still sucks more then regular.

[SweetLou321]

9/28/12-DE Lower
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.
Front Squats
135x5
185x2x5
Unilateral Leg Press+Leg Raises
180x3x10/Bwx3x12
Notes: Great session, really feeling good.

9/29/12-ME Upper
Chins
bwx2x8
DE Reverse Light Band Floor Press
255x3x9
JM Press
135x3
155x3
170x3 PR
SOHP
95x3x10
Chest Supported Wide Grip Cambered Bar Rows+Rear Laterals
135x4x10/15x4x10
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.

[Rodja]

Getting your Erase out tomorrow. Sorry for the delay, bro.

[SweetLou321]

Getting your Erase out tomorrow. Sorry for the delay, bro.

Oh no problem man, I havent had a chance to get into my doctor yet. Ill make the appointment soon.

[SweetLou321]

10/1/12-ME Lower
Sumo Pull w/ 100lbs of Chain
365+100lbs chainx1
405+100lbs chainx1
425+100lbs chainx1
455+100lbs chainx1 50lb PR, have a video of this lift
Ghrs+Reverse Hypers
bwx10/180x12
bwx10/180x12
Standing Cable Crunches
120x10
140x2x10
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?

[SweetLou321]

10/3/12-ME Upper
Chins
Bwx3x8
3 Board Press
315x2
335x1
365x1
385x1
405x1
Kroc Rows w/ Fat Grips
80x21/21 PR
Dips
bwx5x10
Incline Bench Shoulder Raises
microsx2 sets
7 Band Pullaparts
microx3 sets
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.

[SweetLou321]

heres my sumo pr
http://www.youtube.com/watch?v=UH7QU...ature=youtu.be

[Rodja]

heres my sumo pr
http://www.youtube.com/watch?v=UH7QU...ature=youtu.be

Setup is looking a lot better now with extra work. Slight dip forward after the initial pull, but PRs seldom are picture perfect.

[SweetLou321]

Setup is looking a lot better now with extra work. Slight dip forward after the initial pull, but PRs seldom are picture perfect.

Its gonna take some more work to really get it down. Ill be doing de work at 50% for now to work the groove. thanks for the feedback.

[SweetLou321]

10/9/12-ME Lower
GMs w/ 50lbs of chain
275+50lbs of chainx3
295+50lbs of chainx3
315+50lbs of chainx3
335+50lbs of chainx3 PR
GHRs
bwx3x10
Standing Cable Crunches
140x3x10
Reverse Hypers
180x2x15
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.

[Rodja]

10/9/12-ME Lower
GMs w/ 50lbs of chain
275+50lbs of chainx3
295+50lbs of chainx3
315+50lbs of chainx3
335+50lbs of chainx3 PR
GHRs
bwx3x10
Standing Cable Crunches
140x3x10
Reverse Hypers
180x2x15
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.

GM's with chains...what's that feel like?

[SweetLou321]

GM's with chains...what's that feel like?

Its harder, as the chain keeps pulling you forward when you normally wouldnt be pulled forward. However it deloaded well but the top was harder then the bottom due to the chain pulling forward. Hit the lumber harder then gms without chain.

[Rodja]

Its harder, as the chain keeps pulling you forward when you normally wouldnt be pulled forward. However it deloaded well but the top was harder then the bottom due to the chain pulling forward. Hit the lumber harder then gms without chain.

Might have to try that soon. ME work is getting a but stale.

[SweetLou321]

Might have to try that soon. ME work is getting a but stale.

I use chains gms and suspended chain gms and sometimes straight weight gms to add some variety to my me work and act as a form of underloading.