Sweetlou's training log
- 10-04-2013, 01:41 AM
- 10-04-2013, 09:14 AM
10-07-2013, 10:57 PM
Chain suspended ssb goodmornings
Leg raises/side bends/cable crunches
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.
10-07-2013, 11:14 PM
Damn, that sucks about the car. Still got in some work though.
"Jackie Treehorn treats objects like woman man."
10-08-2013, 12:24 AM
10-09-2013, 09:08 PM
2 board in f6
495X1 was happy with this, very smooth lockout.
Oh db press
Seated wide grip cable rows
Jm press to 3 board
Micro band face pulls/hammer curls
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.
10-09-2013, 09:09 PM
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.
10-10-2013, 06:11 PM
De squat w/ light bands w/ superior briefs to a below parallel box
380+bandsx2 for 8 Sets
Increased rom bss
Prowler runs w/ 50lbs on it
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.
10-10-2013, 06:21 PM
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.
10-10-2013, 06:23 PM
10-10-2013, 06:27 PM
10-10-2013, 06:30 PM
10-12-2013, 07:51 PM
Wide grip pulldowns warm up
De bench w/ mini band under bench
165+bandsx3 reps for 6 Sets
185+bandsx3 reps for 2 Sets w/ sling shot
365X3 w/ sling shot
405X5 w/ sling shot pr
Wide grip neutral grip pulldowns
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.
10-14-2013, 08:56 PM
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
Avg band around feet and neckx10
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.
10-14-2013, 10:03 PM
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
10-15-2013, 01:56 PM
10-15-2013, 01:58 PM
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?
10-15-2013, 02:15 PM
10-15-2013, 03:59 PM
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.
10-15-2013, 05:04 PM
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.
10-16-2013, 02:46 PM
Neutral grip pulldowns warm up
Re bench w/ slingshot
225x4 for 4 Sets
365X3 w/ slingshot
405X6 w/ slingshot pr
Wide grip seated cable rows
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.
10-19-2013, 12:57 AM
Squat to high box in ace briefs
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.
10-19-2013, 09:42 PM
Wide grip pulldowns warm up
Flat neutral grip machine press
Wide grip pull ups
Wide grip pulldowns
Rope pushdowns+db curls
50X20/25x12 for 2 Sets
Mini band Pullaparts
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.
10-21-2013, 09:30 PM
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
Banded RDLs w/ AVG Band
Leg Raises+Cable Oblique Crunches
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%.
10-23-2013, 01:55 PM
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
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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