Sweetlou's training log

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    7/8/14-me lower
    Raw squat w/ wraps
    455x1
    485x1 form broke down
    465x3
    Reverse hypers
    90x5x10
    Db Bss w/ added rom
    25x8
    35x8
    45x8
    60X8
    75x8 30lbs pr
    Standing abs crunch to front and both sides
    Light bandx10 each
    Avg bandx2x10 each
    Gpp: walk with sled 2 laps a set with first lap going forward and second going backward
    70x3 sets
    Notes: my raw squat sucks and falls apart in the whole. Got a good lift in. Would need serious training with pauses if i want it to move fast. To bad i am transitioning back into gear.

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    Hard to be good at both simultaneously, man. Your rev band squats looked great from a couple weeks ago. I learned just how hard it is to be good at both the other day. Went to do my raw 1 board and totally forgot that when I'm raw, I have to load in my lats.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Do you plan on going raw at some point in the future?
    M.Ed. Ex Phys
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    Quote Originally Posted by herderdude View Post
    Hard to be good at both simultaneously, man. Your rev band squats looked great from a couple weeks ago. I learned just how hard it is to be good at both the other day. Went to do my raw 1 board and totally forgot that when I'm raw, I have to load in my lats.
    You have to load your lats on both. But i agree it is very hard. My raw work on the squat is just to maintain my skill while in gear. I just noticed how bad i am at it.
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    Quote Originally Posted by Rodja View Post
    Do you plan on going raw at some point in the future?
    Not really, i was considering a raw meet after i total elite in gear. Its just not as much fun.
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    Quote Originally Posted by SweetLou321 View Post
    Not really, i was considering a raw meet after i total elite in gear. Its just not as much fun.
    It's hard for me to amp up for raw work because the poundages are so much lighter.
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    Quote Originally Posted by Rodja View Post

    It's hard for me to amp up for raw work because the poundages are so much lighter.
    I deff agree with this. Raw pulling is the only thing i can remotely get amped for.
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    7/11/14-de bench
    De bench w/ chains
    185+40lbs chainx8x3 all comp grip
    Jm press
    185x5
    185+40lbs chainx5
    185+80lbs chainx5
    185x10
    Seated wide grip cable rows w/ 1 second pause at contraction
    165x5x8
    Side raises/rope face pulls/bb curls
    10x15/45x12/45x10
    15x15/45x12/65x10
    20x15/45x12/65x10
    Light band pushdowns
    100 total reps.
    Conditioning: none got called into work early.
    Notes: easier day. I am just lining all my training up together finally so it all changes every 3 weeks.
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    7/12/14-de lower
    De parallel box squat w/ ssb and light bands
    240+bandsx8x2
    De conv/sumo pull w/ chains
    315+40lbs chainx2x1
    315+80lbs chainx4x1
    Ghrs
    Bwx2x8
    Bw+light bandx2x7 pr
    Bwx12
    Abs wheel
    3x8
    Conditoning: none, have a hot date tonight and didnt want to be dead for it.
    Notes: good day. Very fast and focused.
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    7/14/14-me bench
    Floor press w/ 70% bar weight with chain added
    225+80lbs chainx3
    225+120lbs chainx3
    225+140lbs chainx1
    Sohp
    135x8
    155x8
    115x8
    Pull-ups
    Bwx8,8,8,
    Mcgill pull-ups
    5x1
    Rope pressdown
    45x15/12/10/8/6
    Mini band pullapart complex w/ extra overhand and underhand set
    2 sets of 10 each way
    Notes: i felt my pec start to go on the sohp. So i restrained it. Fun. I have reprogramed to only use lifts that dint bother it. Time to stop being stubborn. It is a good learning experience. No bruising and full range of motion. No real pain today. So most likely grade 1
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    7/16/14-me lower
    1 inch deficit conv pulls raw
    455X2
    495x2 pr
    Cambered bar gms
    225x5
    275x5
    295x5 pr
    Db Step ups
    40x8
    50x8
    60x8 pr
    Side bends
    50x10
    60x2x10
    Gpp: walk one lap forward then one lap backward back to back. That is one set.
    90lbs on sledx3 sets
    Notes: felt like crap today and still managed 3 prs. In the end i am very happy. Things are going good still.
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    Big pulls from a deficit there and really big GMs. Helluva day.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Big pulls from a deficit there and really big GMs. Helluva day.
    Thanks man. Big day for feeling like crap. Sometimes you just never know.
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    7/17/14-de bench
    De bench w/ chain to 1 board
    135x2x3
    135+40lbs chainx2x3
    135+80lbs chainx2x3
    Rolling db tricep ext
    40x5x12
    Chest supported incline db row w/ pause at contraction
    65x10
    85x4x8
    Side raises/rear raises/front kettlebell raises/oh kettlebell press
    15X15/15x10/15x10/15x10, 3 sets
    Db curls
    25x3x10
    Notes: turned down my pressing workouts a little. So de day will be mlre volume based for this 3 week wave. Pec felt fine today but decided not to push it. Happy i was able to do everything i had planned regardless. Gotta heal up.
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    7/20/14-de squat
    De box squat w/ cambered bar
    225+Light bandsx4x2
    275+light bandsx2x2
    275+Light and mini bandsx2x2, this is about where i needed to be with this bar
    Ghrs
    Bwx10/10
    Bw+10x8
    Bw+20x7
    Bwx6
    Conv bb shrugs
    225x2x20
    Standing cable crunchs
    120X10
    135X2x10
    Conditioning: 3 laps sprinting with the prowler with 90lbs on it
    Notes: good and fast day. Since hurting my pec i decided to take it easy on it as much as possible. The cambered bar was interesting. Never squatted with it. I like it and will add.it in when my shoulders/pecs need a break and.i dont want to rely on the ssb to much.
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    Quote Originally Posted by SweetLou321 View Post
    7/20/14-de squat
    De box squat w/ cambered bar
    225+Light bandsx4x2
    275+light bandsx2x2
    275+Light and mini bandsx2x2, this is about where i needed to be with this bar
    Ghrs
    Bwx10/10
    Bw+10x8
    Bw+20x7
    Bwx6
    Conv bb shrugs
    225x2x20
    Standing cable crunchs
    120X10
    135X2x10
    Conditioning: 3 laps sprinting with the prowler with 90lbs on it
    Notes: good and fast day. Since hurting my pec i decided to take it easy on it as much as possible. The cambered bar was interesting. Never squatted with it. I like it and will add.it in when my shoulders/pecs need a break and.i dont want to rely on the ssb to much.
    What's wrong with using the ssb? Too different from competition squat? I find it's very forgiving on tight pecs /shoulders
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    Quote Originally Posted by aceroni View Post

    What's wrong with using the ssb? Too different from competition squat? I find it's very forgiving on tight pecs /shoulders
    Nothing is wrong with it. I just dont want to only use that bar while i give my pec a break. Id like to have some options is all.
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    7/21/14-me bench
    Bench to 1 board w/ slingshot
    315x3
    335x3, both easy no pec pain so shut it down
    Oh db press
    60x10
    70x2x10
    Flat db press
    20x20
    Mcgill pull-ups
    Bwx10x2
    Bwx10
    Light band pushdowns
    100 total reps
    Mini band pullapart complex w/ extra overhand and underhand set
    2 sets 10 each way
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    7/23/14-me lower
    Ssb squat to parallel box
    420x1
    Add ace suit only straps down
    420x0
    510x0
    560x1
    Cambered bar gms
    225x5
    275x2x5
    135x8
    Db step ups
    40x10
    50x2x10
    Side bends
    50x10
    60x10
    70x10
    Gpp: 1 lap walking forward and 1 lap walking backward w/ sled no break
    70lbs on sledx3 trips
    Notes: touched and squatted to a box today. Was way different box squatting to parallel in gear then i expected. Very hard. Great day.
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    7/25/14-de bench
    De bench to 1 board w/ chains
    155X3x3
    155+40lbs chainx3x3
    155+80Lbs chainx3x3
    Low incline tate presses
    40X5x12
    Incline chest supported db rows w/ pause at contraction
    75X8
    90x4x8
    Side raises/rear raises/front kettlebell raises/bottom up kettlebell sohp
    15X15/10x10/15x10/15x12 3 sets
    Db curls
    25x10
    30x10
    35X7
    Notes: slowly working my way back up. No pec pain. Felt really good and strong today.
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    7/26/14-De lower
    De Cambered bar below parallel box squat w/ light bands
    315+bandsx6x2
    De Sumo/conv pull w/ chain
    315X2x1
    315+40lbs chainx2x1
    315+80lbs chainx4x1
    Ghrs/standing cable crunches
    Bwx10/105x10
    Bwx10/120x10
    Bw+20x6/135x10
    Bw+35x7 pr/150x12 pr
    Bwx8/105x8
    Conditioning: sprints w/ prowler and 90lbs on it. 3 laps.
    Notes: losing weight and feeling strong. I blew threw this session with some speed and intensity i havent had in ages. Times all my de work. Nailed a superset pr on two lifts i usually have a hard enough time pring on alone. Gpp/conditioning makes a world of difference.
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    7/28/14-Me bench
    Bench w/ slingshot
    335X3
    365X3
    375X3 pr
    Walking standing oh db press
    70x8, 6
    50X8
    Flat db press
    20X20
    30x20
    Mcgill pull-ups
    Bwx12x2
    Bwx6
    Light band pushdowns
    100 total reps
    Mini band pullapart complex w/ extra overhand and underhand set at the end
    2 sets 10 reps each way
    Notes: no pec pain today so i went full range and just good so i snaged a little 10lb pr. The chris duffin style ohp is brutal but i like it better.
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    7/30/14-me lower
    Sumo pull in suit straps down 80% of best 1rm added chains to max
    495+200lbs chainx1
    Cambered bar gms
    225x3x5
    Db Step ups/side bends
    30x10/50x10
    50x10/60x10
    50x10/75x10 pr
    Notes: hit a good single then breezed thru the rest to get over to the new gfs so we could eat and head to the beach for the day. That was my gpp. Was an awesome day. Dating a figurr competitor has turned out to be a great decision.
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    8/1/14-de bench
    De bench to 1 board w/ chains
    185x3x3
    185+40lbs chainx3x3
    185+80lbs chainx3x3
    Low incline tate presses
    50x3x8
    35x3x12
    Kroc rows
    125x25 pr
    80X10
    Side raises/mini band pullaparts/kb front raises/sohp kb presses
    10x15/20/15x10/15x12
    15x15/20/15x10/15x12
    15x15/20/15x10/25x8
    Db curls
    25x10
    30x10
    35x8
    Notes: felt good and strong today. About 95% and ready to get back to normal training next week!
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    8/2/14-de lower
    Schwab style de squat to below parallel box w/ buffalo bar and chains
    255x2x2
    255+40lbs chainx2x2
    255+80lbs chainx2x2
    255+120Lbs chainx2x2
    Ghrs
    Bwx4x10
    Standing cable crunches
    120x10
    135x2x10
    Bb shrugs
    225x2x20
    Conditioning: prowler sprints, 90lbs on prowler, 3 laps
    Notes: good session. Dialed back the intensity a touch as with the weight loss, gpp, conditoning, and increased volume i am starting to feel beat up. Volume will be the first to cut back some. No pec pain squatting today which was nice and i used schwabs de style so i can get all my 3 week waves lined up again.
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    8/4/14-me bench
    Floor press
    275x1
    315x1
    325x1 pr
    Db floor press
    50x3x15
    Pull-up complex
    Close under-bwx5
    Close over-bwx5
    Medium under-bwx5
    Medium over-bwx5
    Wide under-bwx5
    Wide over-bwx5
    Rope pressdowns
    45X3x15
    Mini band pullapart complex w/ extra over/underhand sets
    2 sets 10 reps each way.
    Notes: no pec pain, got a nice 10lb pr. Everything is going great. So much for underloading lol
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    8/6/14-me lower
    Comp squat
    W/ wraps 465x1
    W/ ace suit straps down no briefs w/ wraps
    595x1
    645x1 25lb pr
    Reverse hypers w/ pause at the top
    45x10
    70x3x10
    Unilateral leg press w/ pause at the bottom
    200x10
    270x2x10
    Leg raises
    Bwx20
    Bw+10x2x12
    Gpp: walk with sled 1 lap forward and 1 lap backward back to back, 45lbs on sled times 3 laps
    Notes: great training session. Getting excited to see what i can do in full gear.
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    8/9/14-de bench
    De bench w/ doubled mini bands
    175x8x3
    Jm press, reset to mirror the exact way jm blakely explains it
    135x4x6
    Db rows working on core stabilization
    100x3x10
    Seated wide grip cable rows, same as above
    135x2x10
    Side raises/micro band facepulls/front kb raises/walking bottom up kb press
    10x15/12/15x10/15x12
    15x15/12/15x10/15x12, 2 sets
    Db hammer curls
    25x10
    30x10
    35x10
    Notes: good session. Working on.somethings i need to address.
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    I feel like waving JM presses is pretty necessary, my form loosens up a ton as I go heavy with them.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    I feel like waving JM presses is pretty necessary, my form loosens up a ton as I go heavy with them.
    Well i always thought i did them right until i saw a video of jm explaining exactly how to do them and that changed everything and made it a lot harder. But yes form does loosen up a lot as you push the numbers up.
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    Quote Originally Posted by SweetLou321 View Post
    Well i always thought i did them right until i saw a video of jm explaining exactly how to do them and that changed everything and made it a lot harder. But yes form does loosen up a lot as you push the numbers up.
    Link to vid?
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Link to vid?
    https://www.youtube.com/watch?v=B5dWDNaG0bw
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    Quote Originally Posted by SweetLou321 View Post
    Thanks.
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    Quote Originally Posted by Rodja View Post

    Thanks.
    No problem man
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    Great vid man thanks for posting it
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    Quote Originally Posted by Duramaxhd View Post
    Great vid man thanks for posting it
    No problem man
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    8/11/12-de lower
    De box squat w/ mastadon bar to parallel box w/ chains
    250+40lbs chainx5x2
    250+60lbs chainx5x2
    De conv/sumo deadlift w/ chains
    315+80lbs chainx6x1
    Ghrs
    Bw+mini bandx8
    Bw+light bandx8,6,6
    Abs wheel
    3X8
    Conditioning: 3 laps with 90lbs on the prowlers sprints
    Notes: good day really working on getting my core locked in with the rest of me on my lifts
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    Got all my gear back from ginny. I think she made my briefs and suit to tight. It will take a miracle to get these on. Shirt fits well and will be using it tonight.
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    Quote Originally Posted by SweetLou321 View Post
    Got all my gear back from ginny. I think she made my briefs and suit to tight. It will take a miracle to get these on. Shirt fits well and will be using it tonight.
    Woo! Bring on the Great Pumpkin Bench Shirt, Charlie Brown!

    Do you or the guys at OBB have any tricks for stretching or fitting into tight gear?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    What do you guys recommend for someone with small arms on the JMs? Aside from grow some lol
    http://anabolicminds.com/forum/workout-logs/231713-rob112-3-means.html
    "Train like a beast, think like a human"-RTS
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