Sweetlou's training log

[SweetLou321]

12/14/12-DE Lower
GPP: 50lbs on prowler for 200meters, 100 was pulling forward the other half was backward with belt. Did 2 more laps with 70lbs on the prowler.
Speed Box Squats w/ Superior Briefs
315x8x2
GHRs
bwx3x10
Reverse Hypers w/ 2 Avg Bands
180x10
270x8
320x8 PR
Standing Cable Crunches
120x10
140x2x10
Hip Prehab
Notes: No ME session this week bc of exams. Had a good session today and accomplished everything I wanted. I need to maintain some gpp for my calf and ankle health. Added more volume to my squats and was really getting my form locked in today. Best squatting has felt in ages.

[rob112]

Only reason I dont do it is bc my partner cant incline bb press at all. So we usually stick to lifts we can both do. I may have to stray from it and try it out. Rough on the AC joints?

Is that bc shoulder issues?

I ask bc BB incline has been the one move that no matter how good my shoulder feels it doesn't feel good. Bad type of soreness. DB pressing is fine though. I could never zone in on exactly why this is.

Disclaimer: haven't tried incline BB in a couple years so possible it could be different now.

Sent from my iPhone using Am.com

[Torobestia]

I was the opposite of you all. I could only ever comfortably do bb incline for a while and couldn't touch db incline. With all the work I've been doing the last month on loosening my pec minor/anterior delt and strengthening middle/lower traps etc I've been able to go back to doing db inclines fairly well.

[SweetLou321]

Is that bc shoulder issues?

I ask bc BB incline has been the one move that no matter how good my shoulder feels it doesn't feel good. Bad type of soreness. DB pressing is fine though. I could never zone in on exactly why this is.

Disclaimer: haven't tried incline BB in a couple years so possible it could be different now.

Sent from my iPhone using Am.com

He has injuries from football. I have two raised ac joints myself. We can do db incline just fine.

[SweetLou321]

12/15/12-DE Upper
GPP: 20lbs on prowler, 50meters face pull and 50meters row for 3 laps
DE Reverse Band Floor Press w/ Light Bands
225x9x3
Jm Press w/ Fat Gripz
185x5x3
Chins
bwx8
bw+25x8
bw+45x2x5
bwx4
DB Hammer Curls w/ Fat Gripz
15x12
25x2x10
7 Pullapart Variations w/ Mini Band
3 sets of 10 each way
Notes: Didnt feel as strong today so I backed off a little and did some extra volume instead. Very good session and performed very well considering. Starting to really enjoy benching with a wider grip.

[SweetLou321]

12/17/12-ME Lower
Chain Suspended GMs
315x3
GHRs
bwx3x10
Reverse Hypers w/ Avg Bands
180x3x12
Standing Cable Crunches
110x10
130x2x10
Hip Prehab
GPP: Prowler w/ 50lbs on it, 2 200meter laps
Notes: Wasnt 100% this day so I went for a triple. Almost got a triple in the 90% range for the gms. Everything else was just volume work.

[SweetLou321]

12/19/12-ME Upper
Chins
bwx2x8
Bench w/ Super F6
365 to 1 boardx1
405 touchx1
Prowler Pushing for prehab
DB Press Complex
oh-45x20
flat-45x20
incline-45x20
decline-45x20
Iso Hammer High+Low Rows (Kroc row variation)
90x20/20, 20/20
Unilateral Mini Band Pushdowns
100 reps
7 Band Pullaparts w/ micro and mini
1 sets of each, 10 reps each way.
Notes: Finally touched in my shirt today. This is what ive been working towards the last 6-7 weeks. It felt great to get it. Now we can start jacking the shirt and playing around with it more. Great session overall. Weight today was 210, so i lost 15lbs. Overall im feeling great.

[SweetLou321]

12/21/12-DE Lower
GPP
Speed Sumo Pulls in superior briefs with monster minis
275x8x1
GHRs
bwx5
bw+5x5
bw+10x5
bw+25x5,5
Reverse Hypers w/ Avg Bands
90x12
180x12
270x12
Leg Raises+Side Bends
bwx8/40x12,12
bwx8/60x12,12

12/22/12-DE Upper
GPP
DE Floor Press w/ Chain
135+50lbs chainx9x3
JM Press w/ Chain
135+50lbs chainx3
155+50lbs chainx3
185+50lbs chainx3 (10lbs overload at top over my straight weight triples max)
Chins
bwx12,10,8,8,2
DB Hammer Curls w/ Fat Gripz
15x12
25x12,10
7 Band Pullapart Variations w/ Minis
2 sets of 10 each way

[SweetLou321]

12/24/12-ME Lower
Sumo Pulls in Ace straps down
worked up to 545x1
Notes: Ripped some skin off my hand which caused me to stop at 545. My speed off the floor is great. However my head keeps breaking mid lift and im not pushing my chest thru at lockout. I took video and will fix this in the upcoming weeks.

[Rodja]

Is that a PR for you on pulls?

[dmmcclair]

ME? DE?

[jimbuick]

ME? DE?

Max effort

Dynamic effort

[dmmcclair]

Got it thanks jimbuick

[SweetLou321]

Is that a PR for you on pulls?

No its a matched PR atm. I was gonna keep going and throw the straps up but after the skin went I decided to stop there. Btw Im gonna be picking up another bottle of erase for my during bloods. Alot of positive changes have been happening and want to give it some more time.

[SweetLou321]

Last week was a deload week. The week before I hit a 425 to a 1 board in my f6

1/7/12-ME Upper
chins
bwx8,8
Medium Grip Floor Press with Fat Gripz
235x1
245x1
255x1
DB Complex
Oh-65x12
Flat-65x12
Incline-65x12
Rolling Tri Ext+Tate Press-25x10,10 for 2 sets
Strappless Kroc Rows w/ Fat Gripz
75x20,20
7 Band Pullapart Variations w/ Mini Band
2 sets of 10 each way
Notes: My bottom end is starting to come up. My lockout was the hard part of the floor press today with the fat gripz. We opted for this to give our joints some rest and underload some. My oh press and incline press strength is coming along nicely. Those are both lifts I struggle with. Fat gripz kroc rows tore up my fingers but I pull with a hook grip so i need the work.

[SweetLou321]

1/9/12-DE Lower
GPP
Free Squats with briefs
275x2x3
315x2x3
DB RDLs
40x8
50x5
60x5
Weighted Hypers
bwx10
bw+25x5
bw+45x5
bw+70x5
Leg Raises+side bends
bwx8/50x10,10
bwx8/60x10,10

1/11/12-DE Upper
GPP
Floor Press w/ Sling Shot
185x3x8 2 diff grips
Close Grip 3 Board Press
315x3
335x3
365x3 30lb PR
Chins
bwx8
bw+25x8,7
bwx10
Fat Grip Hammer Curls
25x10
30x10
7 Band Pullaparts w/ Minis
2 sets of 10 each way

1/12/13-ME Lower
GPP
Sumo Pulls in metal king sumo
450x1x3
GHRs
bwx10
bw+10x5
bw+25x5
Reverse Hypers
270x10
360x12,12
Standing Cable Crunches
100x12
120x10
140x10
Notes: Got my new metal king sumo finally. It fits great at a 52. This suit is night and day from pulling my ace. Its like a sling shot. the bar whips like crazy at 315 and 365. and even has some whip at 450.

[Rodja]

How wide is your stance on sumo? I've found that Ace allows me to maintain solid leverage even at a collar-to-collar stance.

[SweetLou321]

How wide is your stance on sumo? I've found that Ace allows me to maintain solid leverage even at a collar-to-collar stance.

My shins are lined up with the rings on a deadlift bar, well slight wider then that. I have not gone collar-to-collar yet. May have to try it soon.

[Rodja]

My shins are lined up with the rings on a deadlift bar, well slight wider then that. I have not gone collar-to-collar yet. May have to try it soon.

My stance is about that width while I'm raw, but I slowly move my stance out as I work up in weight. The Ace is a really stiff suit and getting to the bar is 80% of the battle.

[SweetLou321]

My stance is about that width while I'm raw, but I slowly move my stance out as I work up in weight. The Ace is a really stiff suit and getting to the bar is 80% of the battle.

Ill agree it is hard to get to the bar. The metal king is no easier actually. But it has more "pop" off the bottom.