Sweetlou's training log

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  1. Quote Originally Posted by Rodja View Post

    Compare/contrast with the Ace shirt.
    Well I have a 52 ace with 54 sleeves and a 54 Jack with 56 sleeves. The chest plate is bigger on the Jack and it is easier to use in my opinion. The collar has a nice cut and carries over thru lockout really well. Also I find it easier to take weights down in the Jack. The aces chest plate is just so small that it is hard for me to use. I have to really belly bench with the ace and it locks very hard. The Jack is more like hitting a wall but has great rebound. The ace doesn't have as much pop. Overall I find the Jack easier to use with a more natural groove. The shirt is bigger but I enjoy it much more then my ace.


  2. Also the chest plate on the Jack is nuts. Super thick with a lot of grid stitching.
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  3. Looks like I know what I want for Christmas now.
    M.Ed. Ex Phys


  4. Quote Originally Posted by Rodja View Post
    Looks like I know what I want for Christmas now.
    I am very happy with it esp since I only payed in total 130 bucks for the shirt and it was only used twice before I got it.

  5. 10/30/13-squat
    Squat in ace briefs
    540x2 pr
    560X2 big pr
    580X1 even bigger pr
    Ghrs
    Bwx15,15,20
    Abs wheel
    5,5,5
    Leg press with pause at bottom
    180x20,20,20
    Notes: smashed a double pr of 540. Then smashed a bigger pr of 560x2 which is 5lbs and 1 plus rep better then my best single in these briefs with knee wrap and I just had knee sleeves on today. Then I felt so good I went for a 580 25lb pr over that same 555 with knee wraps in just the knee sleeves again and smashed it too! On top of the world this session!
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  6. On my way to relentless to handle Brian Schwab and jo Jordan. Should be an Awsome weekend.

  7. Congrats on the sweet PR. Have fun over 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

  8. 11/3/13-Deadlift
    Reverse Light Band Sumo Deadlift w/ Superior Briefs
    585x1
    635x1
    GHRs+Seated Calf Raises
    BWx10/45x8 for 3 sets
    Oblique Cable Crunches+Reverse Hypers
    90x10/45x10
    90x10/45x10
    90x10/45x10
    Notes: I tried to use my Ace today. I found out why I have problems locking out in it today. The legs are to long and think and my fingers get caught on it. So I used my single ply briefs instead today and all was fine. Will use the metal king deadlifter with single ply briefs from now on to avoid this issue. The bands were set up to take off about 100 at the bottom and almost nothing at the top.

  9. 11/4/13-ME Bench
    Pull-ups
    bwx5
    Floor Press w/ Chains
    225+40lbs chainsx2
    245+40lbs chainsx2
    265+40lbs chainsx2
    275+40lbs chainsx2 PR
    205 (no chains)x8
    DB Complex w/ Dips
    Oh-60x13
    Flat-60x13
    Incline-60x13
    Dips-bwx11
    Medium Neutral Grip Pulldowns
    165x10,8,8
    105x10
    JM Press+DB Hammer Curls
    155x8/25x12, 2 sets
    Rope Facepulls
    30x15
    45x12
    60x12, 12
    Notes: Feel a little under the weather right now. Went into this session not amped up at all. Hit a floor press pr, which rarely happens for me. Floor press is not my lift but if I make progress on it I know my raw bench has improved which makes for a better base for my geared bench. Did some good volume work on my assistance lifts and was happy with it. The db complex dave tate laid out is oh, flat, incline, decline; I just replaced decline with dips as they are easier on my shoulders and I suck at them. Good day.

  10. 11/6/13-Squat
    De squat in ace briefs
    420X2 for 7 sets
    470X2
    Ssb squat with a pause at the bottom
    150X10 for 3 sets
    Abs wheel/light band pull through
    8/15 for 2 sets
    Notes: feeling good this day and very fast. My briefs are fitting better after gaining some weight.

  11. 11/8/13-De bench
    De bench
    185X3 2 sets
    185+Mini bandsx3 2 sets
    225+slingshotx3 2 sets
    225+Slingshot+mini bandsx3 2 sets
    Close grip rack lockouts
    315X5
    365X5
    Wide grip seated cable rows
    130X12
    160x10
    180X6
    130x10
    Light band pushdowns+side raises
    100 total reps/15x12 for 3 sets
    Mini band pullaparts
    15X3 sets
    Notes:this session was kind of rough. I was traibing at my old gym and there back room with the powerlifting equipment was around 80 degrees. After rack lockouts it got much better.

  12. 11/9/13-Deadlift
    De sumo deadlift
    365 in superior briefs x1 for 4 sets
    405 in metal king and superior briefs straps down x1 for 3 sets
    455 in superior briefs and metal king straps up x1
    Sumo rdl
    135X10 2 sets
    185X5 2 sets
    Bb shrugs
    225X10 3 sets
    Leg raises+twists
    Bwx18/50x12 3 sets
    Pulldowns
    110X10 2 sets

  13. 11/13/13-Me bench
    Seated cable rows wide grip
    90x15,15
    Bench in Jack shirt
    405, tried to touch a 3 board, didn't happen
    495, tried to touch a 2 board didn't happen
    545X1 to a 2 board
    585X0, got to where the shirt doesn't help much and couldn't finish it, was off a 2 board, most I have ever help in my hands, will try again in about a month.
    Db complex
    Oh-65x12
    Flat-65x12
    Incline-65x12
    Dips-bwx12
    Pull-ups
    Bwx12
    Bwx8
    Bwx8
    Bwx6
    Rolling kettlebell extension
    30x15
    35X15,15
    Micro band facepulls+db curls
    15,15,15/20x10 regular 10 hammer for 2 sets
    Notes:was happy to hold 585 in my hands. This shirt is nuts. It might be to much for me, I will try it for a rewire months and continue to work it in. 545 comes up easy in it.

  14. 11/16/13-De bench
    De floor press with doubled mini bands
    155+bandsx3 for 6 sets
    185+Bandsx3
    225+bands+slingshotx3
    Close grip floor press rack lockouts
    315X5
    365X3
    365+slingshotx8
    Seated wide grip cable rows
    135x12
    155X12 for 4 sets
    Light band pushdowns+side raises+Oh kettlebell presses
    100 total reps/15x12/15x12 for 3 sets each
    Mini band pullaparts
    100 total reps
    Notes. Got a good workout in. I have an intramuscular infection from a shot in my right leg. So I am on antibiotics. So I will take a few days off. I missed Friday squats bc of it. I hope it gets better Not worse so I don't have to visit the er for this.

  15. 11/21/13-took some time off to rest my leg. Was gonna be a de bench day But went me bc felt so good.
    Floor press
    275X1
    295X1 pr
    305X1 25lb pr
    335+slingshotx1, 3
    Db complex
    Oh-70x10
    Flat-70x10
    Incline-70x10
    Dips-bwx12
    Pull-ups
    Bwx8,6,3,3,7,3 30 total
    Rolling kettlebell extension
    35X20, 20
    Db hammer curls+rope face pulls
    25x12/45x15
    30x12/45x15
    Notes: kept the volume lighter after my first three movements today to help me.recover. so I have decided to back off geared lifting for now, I love it but it is hard solo. My schedule doesn't permit me to train with either of the two major groups here at obb. Also these groups take way to long for me. 3+ hrs per session kills me. Also I am usually waiting 10-15 min between sets bc.how long it takes. I need a break from it. So I will test out my Rae strength in the weeks to come and work on it for a.change of pace and see how I feel. I will gear up once a month also to just maintain my skill set and have fun again. I need the change.

  16. Yay raw! This will definitely benefit you when you get back into the gear on a consistent basis, man.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  17. Nice man.

    Interested in seeing how the switch treats you for a change of pace.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  18. Quote Originally Posted by herderdude View Post
    Yay raw! This will definitely benefit you when you get back into the gear on a consistent basis, man.
    Thanks man. That's what people keep telling me. I just didn't switch back earlier as I was trying to acquire the skill of even using gear lol.

  19. Quote Originally Posted by rob112 View Post
    Nice man.

    Interested in seeing how the switch treats you for a change of pace.
    It should be nice, I might even do a meet in February if all goes well just to do it.

  20. Quote Originally Posted by SweetLou321 View Post

    Thanks man. That's what people keep telling me. I just didn't switch back earlier as I was trying to acquire the skill of even using gear lol.
    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!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  21. 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.

  22. 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?

  23. 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.

  24. Sounds like a plan, man. Nice benchwork as well!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  25. 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.

  26. 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

  27. 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.

  28. 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.

  29. 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.

  30. 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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