Sweetlou's training log

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  1. Just gonna start updating again.
    Current me work
    Bench w/ 50lbs chain
    295+50lbsx1
    2 Board in F6
    460x1
    Chain Suspended Gms medium stance
    385x1 20lb PR
    Some squat work in my suit, only working up to around 450 right now as I adjust my form and a new grip on the bar.


  2. Added conditioning back into my training. Maintaining GPP at 2-3 sessions a week. Adjust bench form. Started to train at Orlando Barbell a few times a month.
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  3. 2/11/13-ME Upper
    Chins
    bwx2x8
    2 Board in F6
    worked up to 460x1
    DB Complex
    Oh Press-40x20
    Flat-40x20
    Incline-40x20
    Rolling tri ext+tate press superset-20x15/15 for 2 sets
    Chest Supported Pendlay Rows with the Cambered Bar
    115x10
    135x10
    135x10, took a break form kroc rows this week
    7 Band Pullapart Variations with Mini band
    2 sets of 10 each way.
    Notes: Adjusted bench form to not over arch and got a lot more out of my lats and leg drive. Finally jacked my shirt some today.

  4. Brian Schwab's place?

  5. Quote Originally Posted by Mr.Sinister View Post
    Brian Schwab's place?
    Yes sir. I live about an hr away from orlando.
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  6. 2/13/13-DE Lower
    Speed Sumo Pulls in metal viking
    315x10x1 5 straps down 5 straps up
    Chain Suspended Gms
    225x3x8
    Leg Raises+Side Bends
    bwx8/55x10,10
    bwx8/60x10,10
    Hip Prehab
    Conditioning: Pushing the prowler 200 meters with 50lbs on it. 2 laps.

  7. 2/15/13-DE Upper
    GPP
    DE Bench with doubled Minis
    135x8x3
    Floor Press Rack Lockouts
    295x3
    315x3
    335x3 PR
    Chins of all different grips
    8-12 for 4 sets, didnt keep close track of these today just getting volume in
    7 Mini Band pullapart variations+fat gripz hammer curls
    25x10
    35x10

  8. 2/16/13-ME Lower
    Front Squat Box Squat to a Parallel Box
    315x1
    Reverse Hypers
    180x2x30
    Standing Cruntchs
    120x10
    130x10
    Hip Prehab.

  9. 2/18/13-ME Upper
    Chins
    bwx2x8
    Floor Press w/ Fat Gripz
    275x1 20lb PR.
    DB Complex
    Oh Press-55x15
    Flat-55x15
    Incline-55x15
    Rolling Db Tri Ext+Tate Press-30x2x10 each
    Wide Grip Cable Row
    110x10
    140x20
    7 Band Pullaparts w/ Mini Band
    2 sets each way.
    Notes: Ive started really focusing on pausing at the bottom of the floor press like a box squat. Well I got 275 today and my regular power bar floor press with no pause record is 280. So my bottom end it really coming along.

  10. I havent been on much since I had moved to Orlando for school. My only training update is i am currently training at OBB with Brian Schwab and will prep for meet in November most likely.

  11. Quote Originally Posted by SweetLou321 View Post
    I havent been on much since I had moved to Orlando for school. My only training update is i am currently training at OBB with Brian Schwab and will prep for meet in November most likely.
    That's awesome
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  12. Quote Originally Posted by SweetLou321 View Post
    I havent been on much since I had moved to Orlando for school. My only training update is i am currently training at OBB with Brian Schwab and will prep for meet in November most likely.
    Hell yeah! So what have you learned that you can pass on to us, and how much has soaking up info from those guys added to your total?
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  13. Nice, welcome back Lou. Cool to hear you're training at the EFS of Florida. Having fun I take it?
    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

  14. Ive been here two monthes with the team and ive learned quite a bit. Brian's programming is a mix of western periodization and westside. As an example if, if you have his bench ebook then you already know, the bench is rotated in a 3 board, 2 board, 1 board fashion with reps cycling through 3,2,1. This also goes for both deadlifts with blocks, squat with boxs, and shirted bench with boards. Since joining I have hit some PRs. To names a few is a 405+160lbs chain pull from the floor in an ace suit straps down. 455+160lb chain ssb squat to a parallel box for 2 in an ace suit straps down. An all time best squat of 620 in an ace suit straps down, this was done at the Florida UGSS. A 340x3 raw one board press. A 495x1 one board press in a F6, also done at the Florida UGSS. 485+80lb chain pull off a 2 inch block for 3 in an Ace straps down. 315+80lb chain 3 board press rawx2. 275+120lb chain 2 board press rawx2. 505+160lb chainx1 squat in ace straps down. 495+40lbs chain 3 board press in ace shirtx2. 275 fat bar floor pressx5, best before this was a 275x1. All of these are Prs in one way or another for me. I think I have hit a pr each week on multiple lifts since joining the team. I am currently helping Brian with his assistance work and helping him prep for relentless in Detroit. I should be his handler for the meet and maybe Jo Jordan's also. I should be starting my meet cycle for a meet the week after there's soon too.

  15. Quote Originally Posted by SweetLou321 View Post
    Ive been here two monthes with the team and ive learned quite a bit. Brian's programming is a mix of western periodization and westside. As an example if, if you have his bench ebook then you already know, the bench is rotated in a 3 board, 2 board, 1 board fashion with reps cycling through 3,2,1. This also goes for both deadlifts with blocks, squat with boxs, and shirted bench with boards. Since joining I have hit some PRs. To names a few is a 405+160lbs chain pull from the floor in an ace suit straps down. 455+160lb chain ssb squat to a parallel box for 2 in an ace suit straps down. An all time best squat of 620 in an ace suit straps down, this was done at the Florida UGSS. A 340x3 raw one board press. A 495x1 one board press in a F6, also done at the Florida UGSS. 485+80lb chain pull off a 2 inch block for 3 in an Ace straps down. 315+80lb chain 3 board press rawx2. 275+120lb chain 2 board press rawx2. 505+160lb chainx1 squat in ace straps down. 495+40lbs chain 3 board press in ace shirtx2. 275 fat bar floor pressx5, best before this was a 275x1. All of these are Prs in one way or another for me. I think I have hit a pr each week on multiple lifts since joining the team. I am currently helping Brian with his assistance work and helping him prep for relentless in Detroit. I should be his handler for the meet and maybe Jo Jordan's also. I should be starting my meet cycle for a meet the week after there's soon too.
    That's unreal, man. That has to be freaking awesome. Both getting stronger and improving your technique under their tutelage, I'd imagine. I bet you gained a good bit of weight, too.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  16. Subbed! Just browsed the past pages. Awesome lifts
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. Quote Originally Posted by herderdude View Post
    That's unreal, man. That has to be freaking awesome. Both getting stronger and improving your technique under their tutelage, I'd imagine. I bet you gained a good bit of weight, too.
    I have been around 215 since last October and have not made any weight jumps. I am staying in the 220s for now and plan to compete there. My gear is all extremely tight as is. I had to send my ace shirt to Ginny to get it altered. It is a great environment and I have had very few technique critiques to be honest. I help many of the guys here with their technique and programming. I also have to get a new pair of briefs and suit to compete 4 plys ace my current ace is to tight and will be used for pulling only.

  18. Quote Originally Posted by Sean1332 View Post
    Subbed! Just browsed the past pages. Awesome lifts
    Thanks man, I will get to posting regularly again.

  19. I think you've officially smoked us in the bench now, haha. Nice progress everywhere else, too, man.
    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

  20. Quote Originally Posted by Torobestia View Post
    I think you've officially smoked us in the bench now, haha. Nice progress everywhere else, too, man.
    Maybe, maybe not. lol

  21. 8/8/13-Squat
    strained my left pec on tuesday.
    So, stuck to my plan for the day and hit my numbers using a SSB.
    SSB in high box with ace straps down
    505x3
    525x3
    Elevated GHRs
    bwx10
    bw+20x2x5
    bwx5
    Stranding Cable Crunches
    120x2x10
    135x10
    Step Ups
    Empty Curl Barx3x8 each leg
    Walking with the sled with 45lbs forward and backward.

  22. 8/9/13-Geared Bench
    Didnt do much bc of strained pec
    sohp
    95x8x2
    145x8
    DB Rows
    120x10x2

    8/12/13-Pull
    Pull off floor in ace straps down
    465+40lbs chainx3
    465+80lbs chainx3

    8/13/13-Raw Bench
    Close Grip 2 Board Press
    275+40lbs chainx2 called it here bc of pec
    Jm Press
    135+80lbs chainx8
    135+120lbs chainx8

    8/16/13-Squat
    Avg Reverse Band Squat in ace straps down
    595x2
    615x2

    8/17/13-Geared Bench
    2 Board Press in F6
    405x2
    455x2

    8/21/13-Raw Bench
    1 Board Press
    315x2
    315+40lbs chainx2

    8/23/13-Squat
    Full Squat in Ace Briefs
    505x3
    525x3

  23. You going Ace/Ace these on squat?
    M.Ed. Ex Phys


  24. Quote Originally Posted by Rodja View Post
    You going Ace/Ace these on squat?
    I only had an ace suit until last nights session when I finally got a pair of briefs. So everything shown has been in 2 plys of material. I have another ace suit on the way to put over my briefs. My current suit is much to tight to put briefs under it. So I will use it for pulling and use ace/ace for squats. I will play with ace/king sumo dler for pulling as well as superior/king sumo to find a combo I like bc my ace suit is just a little to tight to pull in some days if I over bloat.

  25. I will be competing in a gym warming meet next weekend with the team. I wont be competing in nov like I had planned bc I cant get that much time off work. So I am going to relentless to handle brian and I will break my new gear in for a meet in February. I plan to use ace/ace for squats and a ace bench shirt that is a 54 arm and 52 chest plate over the next few monthes to see how I like.
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