Sweetlou's training log

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  1. 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.


  2. Quote Originally Posted by SweetLou321 View Post
    The Jack material is a little easier to get into. But I don't find much standardization in metal gear. Seems all sizes of all gear varies from batch to batch lol.
    I also have a pair of 44 Ace that I wear.
    M.Ed. Ex Phys

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  3. 10/7/13-Deadlift
    Chain suspended ssb goodmornings
    380x1
    420X1
    440X1
    450X1
    240X8
    Leg raises/side bends/cable crunches
    Bwx10/35x10/105x10
    Bwx10/45x10/105x10
    Bwx10/55x10/105x10
    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.

  4. Damn, that sucks about the car. Still got in some work though.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  5. Quote Originally Posted by rob112 View Post
    Damn, that sucks about the car. Still got in some work though.
    Thanks man, wasn't how I had today planned but I was happy to just get the work in!
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  6. 10/09/13-Me bench
    2 board in f6
    455X1
    495X1 was happy with this, very smooth lockout.
    Oh db press
    50X15
    60x12
    Incline
    60x12
    Flat
    60x12
    Seated wide grip cable rows
    150x12
    180x12/12
    Jm press to 3 board
    135X10
    185X8
    135x10
    Micro band face pulls/hammer curls
    20/25x10
    20/35x10
    20/45x8
    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.

  7. 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.

  8. 10/10/13-Squat
    De squat w/ light bands w/ superior briefs to a below parallel box
    380+bandsx2 for 8 Sets
    Elevated ghrs
    Bwx8
    Bw+10x8
    Bw+25x5,4,4
    Increased rom bss
    15X10
    25X10
    35X10
    Abs wheel
    3,3,3
    Prowler runs w/ 50lbs on it
    3 laps
    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.

  9. 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.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  10. Quote Originally Posted by herderdude View Post
    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.
    That is what I'd guess really de work should feel like. Moving a challenging weight fast. Not just a light weight fast. I figured this out on my deadlifts and it helped me a ton.

  11. Quote Originally Posted by SweetLou321 View Post

    That is what I'd guess really de work should feel like. Moving a challenging weight fast. Not just a light weight fast. I figured this out on my deadlifts and it helped me a ton.
    I think when I implemented DE earlier this year, I wasn't actually ready to, because of form and probably strength. My DE was either slow or light. Not yesterday.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  12. Quote Originally Posted by herderdude View Post

    I think when I implemented DE earlier this year, I wasn't actually ready to, because of form and probably strength. My DE was either slow or light. Not yesterday.
    I was the same way and actually turned all my de work into technique work to better my form and now I feel I can actually do de work correctly.

  13. 10/12/13-De bench
    Wide grip pulldowns warm up
    100x12
    120X12
    De bench w/ mini band under bench
    165+bandsx3 reps for 6 Sets
    185+bandsx3 reps for 2 Sets w/ sling shot
    Rack lockouts
    315X3
    365X3 w/ sling shot
    405X5 w/ sling shot pr
    Wide grip neutral grip pulldowns
    150x12
    170x12
    190x12
    Mini band Pullaparts
    75 total reps
    Notes: quick day in the gym. First time doing de bench in a little while. It was challenging. I deff need to. do it more. Hit a good pr on rack lockouts, these tend to help my top end bench in my shirt. I have not been training much with Brian. His training is extremely taxing. It is essentially me pull, raw bench, squat, and geared bench each and every week with de pulls every other week. I am not assisted so this style just burns me out in about 3 weeks. So I might switch Westside again until prepping for a meet then run his style as you do get a lot of geared work in. I just can not handle it year round and it creates some major imbalances quickly. He is genetically blesses and his style works for him. But like many other members at obb have told me, his training is to hard for them and they overreach well but can not sustain it long term. Brian doesn't have a huge consistent crew bc his training is just so taxing. Wish I could reap the rewards he does from it.

  14. 10/14/13-deadlift
    De squat w/ buffalo bar, light bands, and superior briefs to a below parallel box
    380+bandsx2 for 8 sets
    De sumo deadlift w/ short minis and superior briefs
    365+bandsx1 for 6 Sets
    Banded rdls
    Avg band around feet and neckx10
    Avg band+45x10
    Avg band+90x10
    Avg band+100x10
    Leg raises+cable crunches to the side
    Bwx20/90x10 each side for 2 Sets
    Notes: great speed session. This is was much needed. Really gets my fired up and sweating. Technique felt much better today. Excited to squat later in the week.

  15. Nice, man. Time to use that speed and blow some squats out of the hole.
    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

  16. Quote Originally Posted by Torobestia View Post
    Nice, man. Time to use that speed and blow some squats out of the hole.
    Thanks man, will do!

  17. Got my jack shirt back. Arms are a touch to big. I will do some extra volume on them to make up for it. Does anyone think the arms being a just a tad to big is gonna be a big problem if the chest plate is the right size?

  18. Quote Originally Posted by SweetLou321 View Post
    Got my jack shirt back. Arms are a touch to big. I will do some extra volume on them to make up for it. Does anyone think the arms being a just a tad to big is gonna be a big problem if the chest plate is the right size?
    It's the Ace shirt, but I know that moving the shirt even 1/4" changes how much pop I get out of the shirt. I'm not sure how much the stitching of the Jack shirts changes the groove compared to an Ace, though.
    M.Ed. Ex Phys


  19. That's a good question. At least they have several articles on Elite about how to find a cheap local alternative for taking the sleeves in. You'll have to try the shirt and find out.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  20. Thanks guys. I will try it out next week and see how it goes to a two board. This way I can directly compare it to the performance of my f6. I will try to grow bigger arms too lol.

  21. 10/16/13-Re bench
    Neutral grip pulldowns warm up
    120x12,12
    Re bench w/ slingshot
    225x4 for 4 Sets
    245X4
    265X4
    Rack lockouts
    315X3
    365X3 w/ slingshot
    405X6 w/ slingshot pr
    Wide grip seated cable rows
    150x12
    180x12,12,10
    Db side laterals/Micro band face pulls
    15X12/15 for 3 Sets
    Light band pushdowns/Db hammer curls
    100 total reps/25x12 for 2 Sets
    Notes: good session today. The re work felt great. I maintained a good speed thru all sets even the heavier ones. I was able to really focus on keeping my back tight, loading my lats, and firing my triceps. This lead into a pr on lockouts. I think I need de/Re work on bench regularly to keep my technique on point for my heavier work.

  22. 10/18/13-Squat
    Squat to high box in ace briefs
    510x2
    600x2
    Ghrs
    Bwx12,12,15
    Notes: short day for me today. Was spending most of my time handling Brian to work out any kinks before his meet. Went well today. Was not expecting to hit a 600 for 2 today. Was very happy with it! Was about 1 inch above parallel I was told.

  23. 10/19/13-me bench
    Wide grip pulldowns warm up
    120X12,12
    Bench press
    295X2
    315X2 or
    Db complex
    Oh-60x12
    Incline-60X12
    Flat-60x9
    Flat neutral grip machine press
    60x15,15
    Wide grip pull ups
    Bwx10,6,4
    Wide grip pulldowns
    120X10,10
    Rope pushdowns+db curls
    50X20/25x12 for 2 Sets
    Mini band Pullaparts
    20,20
    Notes: hit a huge pr on raw benxh today. The last time I me raw benched was over a year ago and I managed a 315 for 1. I was doing.doubles and got it for 2. I. Happy with this esp with no real raw bench work geared towards my raw bench. I was dead after this and my erectors were just gone. So I tried some real assistence work and.scratched it for just some machine volume work. I just wanted to get some blood in me and leave feeling.good today.

  24. 10/21/13-DE Lower
    DE Squat w/ SSB w/ Light Bands w/ Superior Briefs to a below parallel box
    330+Bandsx2 for 3 sets
    380+Bandsx2 for 3 sets
    Sumo Deadlifts, work up to a decently heavy triple w/ superior briefs
    405x3
    495x3
    Banded RDLs w/ AVG Band
    bandx20
    band+66x20
    band+88x20
    Leg Raises+Cable Oblique Crunches
    bwx20/90x12
    bwx20/105x10
    Notes: Hit some good speed work then worked up a little on deadlifts. I was suppose to ME my deads today but i decieded to leave my superior briefs on and go for a decent triple with a hook grip to just build up "raw" strength some. Good day very happy with my performance. Those briefs are single ply and I pull with a double ply suit so i was happy with the triple, wasnt to hard either. Below 90% for sure. Maybe around 85%.

  25. 10/22/13-DE bench
    DE Floor press w/ chains
    185+40lbs chainsx3 for 8 Sets
    High incline oh rack presses w/ chain
    135+40lbs chainsx5 for 3 Sets
    Seated medium neutral grip cable rows
    150x10
    180x10,10
    Rope facepulls+db side lateral raises
    45X15/15x10 for 2 Sets
    Light band pushdowns+db hammer curls
    100 total reps/25x12 for 2 Sets
    Notes: Was feeling beat up going into this session. So I used floor press over bench. I was happy with my speed regardless and that is a weight I have never been able to use on de floor press in the past. I need more delt strength and trickle strength so I figured oh rack presses w/ chains would be nice switch from rack lockouts for 3 weeks.
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