Sweetlou's training log

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  1. 1/30/14-De bench
    Medium grip cable rows warm-up
    135x10,10
    De bench with chains
    165+40lbs chainsx4 close grip and 4 comp grip, 3 reps each set
    Close grip 3 board press
    225X20,20
    Medium neutral grip Pulldowns
    165X10,8,8,8
    Pull-ups
    Bwx2,2,2,2,2 speed style
    Db side raises/db shrugs
    15X15/80x15
    15X15/100x15
    15X15/120x15
    Unilateral mini band pushdowns
    100 total reps
    Notes: easier volume day to let my cns recover. My bench work felt really good today.


  2. 2/2/14-Deadlift
    De deadlift w/ chain
    315+40lbs chainx1 6 sets
    405+40Lbs chainx1 3 sets with ace suit straps down
    Reverse hypers, pendulum
    270x12
    270+light bandsx10,10
    Kettlebell swings
    35lbsx10,10,10
    Leg raises toes to the bar
    5,4,4
    Machine twists
    50x10,10
    Notes: Got some much needed technique work in on pulls today. I watched some Dan green pulling and tried keeping my head up more and it helped a lot at lockout and to put me in a better starting position.
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  3. 2/3/14-Me bench
    Pulls up
    Bwx2,2,2,2,2 these felt awful so I knew today was going to be rough.
    Bench in Jack shirt
    3 board-405x1
    1 board-455x1 slipped a little on the bench. Gym is warm and I am sweating horribly. Payed it no attention
    485 full rangex0 slipped again. Figured chest plate was not wet enough instead of the obvious I was sliding.
    515X0 slid again, called it there. Even with stick em on my back I was skidding everywhere.
    Db complex with pause
    Oh-60x12
    Flat-60x10
    Incline-60x8
    Seated fat v-bar cable rows
    165X12
    180x10
    195X8
    165X12
    Tate presses/hammer curls
    30x12/30x12
    40x10/40x8
    40x10/40x8
    Unilateral micro band facepulls
    15,15,15,15
    Notes: need to back off the exotic stims come bench time so my back is not sliding from underneath me. This will not shack my confidence going into the meet. Learned some things from this session I will use going forward. Weight right now is 219.

  4. 2/5/14-Squat
    Squat w/ buffalo bar
    330X1,1
    Ace briefs
    420X2
    510x1,1
    Ghrs
    Bwx12
    Bwx12
    Bw+monsterx10,10,8
    Bulgarian split squats
    35X10
    45X10
    60x10
    Abs wheel
    10,10,10,10
    Notes: nice deload day. I am not a fan of the buffalo bar and tonight I remembers why. Kills my shoulders, I squat high bar, and bc I squat high bar when I drive my arms under the bar when I reverse my squat the bar rotates the weight forward and makes the lift harder. Or maybe I need a better set up. Hips where beat up from kettle bell swings making squatting tonight harder also. Will remove the kettlebell swings. I just can't seem to handle them if loaded to any real degree.

  5. Update: hurt my I.t. band doing my openers and seconds reverse band on squats the week before the meet. So I switched to bench only to avoid making it worse. There are other meets to achieve my goal.

    Results: benched 529.1lbs in the 220 junior class. This I believe will soon be a state record in the bench. My worst life and I pr`d by 80lbs. Never saw this coming. Opened with 501, second 529.1, third 573 missed, I heard my shirt pop about 6-7 times on the way down and few times.going up so I just had then take it. My left side of my chest plate was in the process of blowing. Metal has some bad quality control. My right side of my chest plate is double stiched and the left side is single. No wonder it was going lol.

    Plans as of now: going into a 2 or so month raw off-season, except for bench. I offered to help a team mate break in his new overkill single and double ply shirts so I will shirting up for a month or two. This is ok as my raw bench has improved greatly where my raw pull and squat have not. Looking to do another meet later this year.
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  6. 2/26/14-De squat
    De squat 50% of best raw 1rm with light bands
    235+bandsx6x3
    Straight bar gms
    225X5,5
    275X5,5
    Step ups to parallel box
    Bwx10
    15X8
    25X8
    Abs wheel
    6,6,6,4
    Conditioning: 6 half laps sprinting with the prowler high handles with 50lbs on it

    Notes: leg is feeling 100%

  7. 2/28/14-De bench
    De floor press, % by feel, with doubled minis
    185+bandsx8x3
    Close grip incline press w/ shoulder saver
    185X5
    205x5,5,4
    Pull-ups w/ various grips
    10,8,6,6,6=36
    Wide grip upright rows/monster band upright rows
    45X10/12
    55X10/12
    55X10/12
    Unilateral mini band pushdowns
    25/25
    Notes: close grip incline killed my shoulder, pecs, and triceps. Will do this for 3 more weeks. Need to improve my upper back performance.

  8. Metal has changed their gear completely recently. The Ace lineup is very different now and I would imagine they've changed the Jack as well.
    M.Ed. Ex Phys


  9. Quote Originally Posted by Rodja View Post
    Metal has changed their gear completely recently. The Ace lineup is very different now and I would imagine they've changed the Jack as well.
    It is drastically different. I have an old ace suit size 50 I pull in and I have to use a 56 over my briefs to squat.

  10. 3/2/14-ME Deadlift
    Conventional Deadlift from Floor
    455x1
    475x1
    495x1
    525x1 PR
    545x0
    Reverse hypers/GHRs
    25x10/bwx10
    45x10/bwx10
    45x10/bwx8
    45x10/bwx8
    Unilateral Leg Press
    90x10/10/10
    Side Bends/Leg Raises
    45x10/bwx15
    55x10/bwx12
    65x10/bwx10
    Conditioning: 6 Half lap sprints with the prowler, high handles, with 50lbs on it.
    Notes: Got an all time PR in the conv deadlift today. 10lb PR. Not bad for not really training it.

  11. 3/3/14-ME Bench
    Floor Press w/ Fat Football Bar Wide Grip
    225x3
    245x1
    275x1
    295x0, spotter touched the bar when I started to strain, I told him that you dont do that during ME, let me miss it or get it haha.
    DB Oh Press
    70x10
    80x8
    DB Floor Press
    65x10
    75x5
    Medium Grip Seated Cable Rows
    150x10
    165x10,10
    180x8
    195x6
    Rolling Tricep Ext/Db Curls
    25x10/25x10
    35x10/25x10
    35x10/25x10
    Unilateral Micro Band Facepulls
    15,15,15,15
    Notes: That bar made the floor press much much harder. Got all the work I wanted to get in today. Was very productive.

  12. 3/5/14-ME Squat
    Squat
    415x1
    465 w/ Knee wrapsx0 Wraps threw me off
    415 w/ Knee wrapsx1 was much harder with wraps than without.
    435x1
    Straight Bar GMs
    225x5
    235x5
    Cambered Bar GMs
    165x5
    205x5 I prefer these on my shoulders so I stopped the straight bar gms and moved to these for my last two sets
    Step Ups
    20x8
    30x8
    40x8
    Abs Wheel
    8,6,6,6
    Conditioning: 6 half laps with the Prowler, 70lbs on it using high handles
    Notes: 40lbs off from my best ever meet raw squat. Not bad for not doing any real raw squatting in about a year. I hope to push this up this cycle and get near 500. Knee wraps threw me out of position, i saw this when doing 415 with and without them. I think they are the reason I had problems during my meet cycle going into the meet. I squatted 675 with ease in august and 675 was much harder during my meet cycle. I may just leave them out and look for a good pair of sleeves other than rehbands.

  13. 3/7/14-DE Bench
    DE Bench w/ Doubled Minis
    135x6x3
    Close Grip Incline Bench w/ 2 Board
    185x5
    205x5
    215x5
    Pull-ups Various Grips
    bwx5,5,5,5,5
    Hammer Strength High Row/Side Raises
    90x15/15x15 for 2 sets
    Light Band Overhead Ext
    50 total reps

    3/10/14-ME Bench
    Bench in Overkill Shirt (2 ply chest, 3 ply arm)
    405 to 4 then 3 board, 2 reps
    455x2 to 3 board
    495x1 to 3 board
    495x1 to 2 board
    545x1 to 2 board
    545x2 to 2 board, not sure if this link works but there is a video of this set. https://www.facebook.com/photo.php?v...otif_t=mention
    Oh DB Press
    65x10,8
    DB Floor Press
    35x12,12
    Seated Medium Grip Cable Rows
    135x10x5
    Fat Bar Football Bar JM Press/DB Curls
    95x9/25x12, 3 sets
    Unilateral Micro Band Facepulls
    15x3
    Notes: This just about killed me to finish this session. I have determined I am doing to much assistance work. I need to make this faster and easier on me somehow. I have been looking at chris's log and several elite fts guys to see how to better do this.

    3/12/14-DE Squat
    Raw DE Squat 55% of best 1RM w/ Light Bands
    245x2x8
    Add Knee Wraps, have to learn how to use these
    245x2
    295x2
    335x2
    Cambered Bar GMs
    185x5
    215x5,5
    Step Ups
    15x8
    30x8
    50x8
    Abs Wheel
    8,8,7,7
    Conditioning: 6 half laps sprinting all out with the prowler, 90lbs on the prowler.
    Notes: Another brutal day, I am just to slow. The conditioning had me on the ground.

  14. additional notes: I need a new pair of shoes to squat in, my chucks are taking a beating pretty bad right now. Currently decreasing overall cals. Crashed estrogen levels with what I hope is adex, doubtful right now as .25mg eod for 2 doses crushed me.

  15. The new power shoe from Rebox is awesome if you like flat shoes.
    I love it.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  16. Quote Originally Posted by rob112 View Post
    The new power shoe from Rebox is awesome if you like flat shoes.
    I love it.
    I was looking at those. I have only ever used flat shoes. The tr lite? How did you size them?

  17. Quote Originally Posted by SweetLou321 View Post

    I was looking at those. I have only ever used flat shoes. The tr lite? How did you size them?
    I actually just got the same size as my chucks and they turned out perfect. Bell/Burdick did great with them IMO.
    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 rob112 View Post

    I actually just got the same size as my chucks and they turned out perfect. Bell/Burdick did great with them IMO.
    So i wear a 9.5 chuck but 11 any other shoe. I go with a 9.5? Thanks for the.review!

  19. Quote Originally Posted by SweetLou321 View Post

    So i wear a 9.5 chuck but 11 any other shoe. I go with a 9.5? Thanks for the.review!
    Woo that's interesting. I am with in one size in pretty much all shoe types so my chucks are a 10 and my new training shoes a ten. I just double checked lol and no problem
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  20. Quote Originally Posted by rob112 View Post

    Woo that's interesting. I am with in one size in pretty much all shoe types so my chucks are a 10 and my new training shoes a ten. I just double checked lol and no problem
    Yee i will most likely get a.10.5 and go from there. Dicks has free shipping and returns on them so i can find my size lol

  21. 3/14/14-DE Bench
    DE Floor Press w/ Chains
    165+40lbs chainx8x3
    Close Grip Incline Press w/ Shoulder Saver
    185x5
    215x5
    225x5 PR
    Pull-ups Various Grips
    10,8,8,6,6
    Wide Grip Upright Rows/Mini Band Upright Rows
    65x10/12x3 sets
    Light Band Overhead Ext
    50 total reps
    Notes: Good day today. Was fast and intense.

  22. 3/15/14-me deadlift
    Raw conventional deadlift off a 1 inch.deficit
    455x1
    475x1 pr
    495x1 pr
    505x0,1 pr
    Ghrs
    Bwx10,8,8,6
    Unilateral leg press
    90x12,12
    Side bends/leg raises
    35x10/bwx15
    50x10/bwx15
    60x10/bwx15
    Conditioning: 4 full laps sprinting with the prowler high handles with 50lbs on it.
    Notes:brutal me day. Happy for a 50lbs pr.

  23. Congrats on the bigass PR
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. Yea 50lb pr is huge my man
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  25. Quote Originally Posted by Sean1332 View Post
    Congrats on the bigass PR
    Thanks man! All that sumo dradlifting had a direct carryover to my conv pull!

  26. Quote Originally Posted by rob112 View Post
    Yea 50lb pr is huge my man
    Thanks!

  27. 3/17/14-me bench
    Bench with fat football bar comp grip width
    275x1
    295x1
    315x1
    Db oh press
    70x8
    80x7
    Db floor press
    65x8,8
    Seated medium grip cable row
    165x8
    195x8
    210X8
    225x8 pr
    165x12
    Close grip fat football bar jm press/Db curls
    95x10/30x10 3 sets
    Unilateral micro band facepulls
    15,15,15
    Notes:good day. The 315 felt like it was going to crush me but it moved fast. Maxed out the cable row.stack at obb also on rows. So back is getting stronger!

  28. Haha funny on doing the stack with rows. Thankfully ours still has a bit of room left to accommodate me as I develop more strength before I have to add plates on the pin.

    Some nice sets of prs you've been hitting.
    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

  29. Quote Originally Posted by Torobestia View Post
    Haha funny on doing the stack with rows. Thankfully ours still has a bit of room left to accommodate me as I develop more strength before I have to add plates on the pin.

    Some nice sets of prs you've been hitting.
    Haha yea. It was just a side goal for fun for me. Obb has a special made pin that was built to add plates to lol. Thanks man. I feel like training this past year has been going good consistently!

  30. 3/19/14-ME Lower
    Raw Squat to depth with the SSB and knee wraps
    380x1
    420x1
    430x1
    240x3,3 these are paused for a 3 count in the whole each rep.
    Cambered Bar GMs
    205x5
    225x5 PR
    235x5 PR
    255x5 PR
    Step Ups
    bwx8
    40lbs dbsx8,8
    Abs Wheel
    8,5,5,5
    Conditioning: 3 full laps with the prowler high handles, 90lbs on prowler.
    Notes: Very happy with the ssb squats today, My CNS is still ramped up from the gear as anything under 500 feels easy unrack and move half way up. In the whole is a completely different story. Making some changes to my lower body training to get more squat/deadlift volume. This week is my last week of my 3-4 week assistance rotation so I gave the GMS all I had, those killed me. Conditioning is getting much easier. Getting better at using knee wraps also. Hoping to break the 500s raw with squatting with wraps before jumping back into my gear.
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