Sweetlou's training log

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    Quote Originally Posted by rob112 View Post
    What do you guys recommend for someone with small arms on the JMs? Aside from grow some lol
    Id just do it as explained in the video personally

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    Quote Originally Posted by herderdude View Post

    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?
    Lol yes my pumpkin shirt is back. Nope. I wear some of the tightest gear at obb and my tip is buy shirt and suit slippers lol
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    8/12/14-me bench
    Bench in jack shirt to 2 board
    545x1
    585X1 40lb pr
    Db floor press
    65x3x8
    Pull-up complex
    Close under-bwx6
    Close over-bwx6
    Medium under-bwx6
    Medium over-bwx6
    Wide under-bwx6
    Wide over-bwx6
    Rope pushdowns
    45x3x15
    Mini band pullapart complex w/ extra over and underhand set at end
    2 sets 10 reps each way
    Notes: havent been in a shirt since march and hit a 40lb 2 board pr amd.finally pressed 585 and held it. Felt great. And the more weight i added to the bar the better each set felt. Goal is 600 next meet. Got my briefs ans suit on. Fits like a gloove and i love it. Goal in this combo is 800.
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    Nice work! Blew up that 2 board. 2 grand total, coming in hot.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Nice work! Blew up that 2 board. 2 grand total, coming in hot.
    Thanks man! My goal right now is 2050 for a pro 220 total in the apf.
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    Just wanted to share what ginny did to my gear. She always does a great job and for a fair price. It also only usually takes her a month to do it. The first is a 54 jack with the arms taken out, an inch removed off the bottom to get it over my elbows, and the whole chest plate has been reinforced. The second is a pair of 48 ace briefs with the hips and waist taken in, i had he cut the front open so i could get it on with a tighter fit in the waist and hips since my legs are bigger then those measurements, and the velcro was added to tighten it back together to remove excess material for a tighter fit with my belt and less material wrinkling up.

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    8/14/14-Me lower
    2 inch sumo block pull, raw
    545x1
    585x1
    605x0
    Reverse hypers w/ pause at top
    90x3x10
    Kettlebell swings
    15x3x20
    Russian twists
    15x3x20
    Gpp: walking with sled. 1 lap walking forward and 1 lap walking backward back to back. 1 set w/ 45, 2 sets w/ 70
    Notes: i wanted to push to failure today. I needed to see why my sumo pull wasnt moving like it should. After the hard 585 on 605 my hips couldnt maintain position to break the blocks so i fell forward to do it. So i am going to finally making bringing up my hips a priority. The gpp was done with each step being as strong as possible and firing my glutes/quads/hamstrings. Things that will be added. Pause ssb squats, kb swing, banded demil deads. Things im keeping gms but switching to banded, reverse hypers w/ pause, and step ups. Also going to try to move more of my abs work towards stability based stuff and away from crunching motions like chris duffin suggests.
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    What's the selection of lifts you're going to be using for abs now?
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    Quote Originally Posted by Rodja View Post
    What's the selection of lifts you're going to be using for abs now?
    Will be keeping side bends, cable crunches, and abs wheel. Will be trying out russian twists and landmines. Undecided on keep roman chairs or not. Also may to add in more db rowing as that forces me tp hold my abs/core my harder then cable or chest supported work.
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    8/16/14-de bench
    De bench w/ chain
    185+60lbs chain 8x3
    Jm press
    155x4x6
    Db rows
    100x3x10
    Wide grip seated cable rows
    135x2x10
    Side raises/unilateral micro band facepulls/kb front raises/standing oh walking bottom up kb press
    10x15/12/15x10/15x12
    15x15/12/15x10/15x12
    15X15/12/15x10/25x10
    Db hammer curls
    25x10
    30x10
    35x10
    Notes: good day. Those jm presses were brutally hard. Still using the db rows to work on my core. Overall strong and productive day. Lots of volume on this day lately. But things seem to be coming along.
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    Man, going from your first page to 29 and 30...Improvement. Much improvement. Solid stuff, bud. Sollllliiiiidd
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    Quote Originally Posted by ShutUpNdSkwat View Post
    Man, going from your first page to 29 and 30...Improvement. Much improvement. Solid stuff, bud. Sollllliiiiidd
    Thanks man. I have kept this log going for a long time now. One fo these days ill have to go back and look over it myself.
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    8/17/14-de lower
    De box squat to parallel box w/ chains
    275+60lbs chainx8x2
    Ghrs
    Bwx2x8
    Bw+light bandx8/6/6
    Bb shrugs
    225x2x20
    Abs wheel
    4x8
    Conditioning: 4 laps of prowler sprints w/ 90lbs on prowler
    Notes: i realized today why i dont do kettle bell swings, they tear up my hips to the point i can barely squat. Those sets were fast buy i had long rest periods waiting for the pain (bad pain) to go away. Cut it two sets early. So i am gonna revist my supplemental template. I have decided to use only two lifts as assist work (pause ssb squats and bss). I figure the pause squat will be my bread and butter and the bss can be recovery work and less taxing. Both working on loading the glutes and hips. My supp work will be post chain based (reverse hyper with pause, banded pullthrough done like kb swing, and banded demil deads). I think this should give me much needed hip work and glute work. I also habe decided to use only these 4 abs lifts for the time being as the others didnt seem to carry over much even thought they improved. Side bends, landmines (new), standing cable crunch, and abs wheel. All else seems to be moving well and next week i should be back on track.
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    8/19/14-me bench
    2 board w/ doubled mini bands
    275+bandsx1
    315+bandsx3, about 95% of my best 1rm on this lift for a Triple. Happy about this
    Db floor press
    75x8/7/7
    Pull up complex
    Close under-bwx6
    Close over-bwx6
    Medium under-bwx6
    Medium over-bwx6
    Wide under-bwx6
    Wide over-bwx6
    Rope pushdowns
    45x3x15
    Mini band pullapart complex w/ extra overhand and underhand sets
    2sets 10 reps each way
    Notes: was off today. Didnt get to the gym until late bc i was getting my car worked on. Was happy to get the rep pr though. I need to redial in my bench form. Also been working and getting my back and lats to fire while maintain core pressure and not extending at the thorasic spine. I need to make sure my back is perfectly tight when bemching amd shoulders are even. This only started after my pec strain. Its just something i need to focus on amd dial in.
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    Strong raw work today! About 425 at the top you figure?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Strong raw work today! About 425 at the top you figure?
    Ive weighed the tension and its 80lbs top weight with the way i set them up. I could have tripled my previous 1rm today but with how my day was and not being 100% focused i just shut it down.
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    8/21/14-me lower
    Full gear comp squat
    415x1
    Briefs
    505x0
    615x1
    Suit straps down
    665x0
    705x0
    Suit straps up
    745x0
    785x0
    Pause ssb squats w/ 5 second count
    150x3
    200x3
    220x3
    Reverse hypers w/ pause at top
    45x10
    70x10
    90x10
    Landmines
    Barx10
    25x2x10
    Notes: tonight did not go as planned. First off my gear is brutally tight. Which i wanted. Second, i have finally figured out what is holding my squat back both raw and geared. Its squatting high bar. It pitches me forward on me attempts and i cant keep my upper back tight. It back painfully clear on my last few sets in my gear. These are all misses due to not being able to reach depth except the last i had them take it. I did a few singles (not to depth) low bar at 415 after the 785 miss and everything felt much better and the team said i have a much better groove and form that way. So i will be switching back during this meet prep. Will get back into full gear in a month.
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    I have a video of the last miss i will put up. Its nice to see these issues and trust me i felt them too. Also the pre-wo i have been using jacks me up to much. My heart rate was very high and i was sweating way to much. Will need to figure something else out for a pick me up. I have been using jacked advanced for de work so i may just use it on me days now. I enjoy it. Also 785 is the heaviest weight i have ever unracked by 65lbs.
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    Big-ass weight today, homie. Good to know where you stand now as opposed to having a wtf moment four weeks out.
    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-ass weight today, homie. Good to know where you stand now as opposed to having a wtf moment four weeks out.
    Yup it was a real eye opener. I will be testing my pull next week. Taking a full range bench in 2-3 weeks and taking a full gear squat w/ low in 4 weeks to get a better idea of where i am. Will try me squats against bands too.
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    Subbin way late for learning & to watch some big @ss numbers move -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531 View Post
    Subbin way late for learning & to watch some big @ss numbers move -
    Welcome. Hoping to do some big things at this next meet.
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    8/23/14-De bench
    De floor press w/ chains
    185+40lbs chainx8x3
    Jm press
    165x4x6
    Db row
    100X2x10
    125X10
    Seated wide grip cable rows
    135x2x12
    Side raises/front kb raises/rope face pulls/walking sohp w/ bottom up kb
    10x15/15x10/45x15/15x12
    15X15/15x10/45x15/15x12, 2 sets
    Db hammer curls
    25x10
    30x10
    35x10
    Notes: cns is shot. But for some reason i felt very strong this session. The de floor press was faster then it has been in awhile and i managed to gp up weight in jm press and db rows. Ill take it. Weight is stable around 218 in the mornings.
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    8/24/14-de lower
    De box squat w/ chains (low bar)
    305+60lbs chainx8x2
    De sumo/conv pull w/ chains
    315+40lbs chainx4x1
    315+80lbs chainx2x1
    Ghrs
    Bwx2x8
    Bw+light bandx3x6
    Abs wheel
    3x10
    Conditioning: 3 laps w/ 90lbs on prowler, sprints, as little rest as possible
    Notes: got some videos of my speed work. I need to dial everything in if i want to hit big numbers in december. The low bar box squats felt 100 times easier then high bar. I feel like i lean over alot yet i dont in the vids. This is a good thing for my equipped lifting. Cns is still shot yet managed another strong session. Speed work all felt strong and fast. Fixed some conv form issues too. Yet i dont have any vids of the corrections as sumo is my comp stance for now so i am more focused on it atm.
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    I know what you mean about the low bar box squats. I really had to be coached into embracing the lean, but once I accepted it, I realized it was a much stronger position.
    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 know what you mean about the low bar box squats. I really had to be coached into embracing the lean, but once I accepted it, I realized it was a much stronger position.
    I just hope it carrys over to my geared squat. Thats all i want right now lol
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    8/26/14-me bench
    Wide grip (middle finger on ring) bench w/ pause/press command
    295x5 matched pr
    315x3, failed on the 4th rep
    Flat db press w/ pause at bottom
    70x3x10
    Medium grip pull-ups
    Bwx9/8/6/6/6=35 total
    Unilateral mini band pushdowns
    100 total reps
    Mini band pullapart complex w/ extra overhand and underhand set
    2 sets 10 reps each way
    Notes: got a head cold so this session kind of sucked. Matched previous pr with relative ease and made a big 20lb jump and missed the pr by 2 reps. Was happy to get 3 reps at 315 regardless. These were all paused and i had no pec pain.
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    8/28/14-me lower
    Comp pull in ace suit straps up
    605x1
    635x1 15lb pr
    655x0,0 missed both times due to grip. Never had that before.
    Notes: still getting over a head cold. Had i not had comp pull scheduled for tonight i would have skipped and rested. So i need to work on my grip. What has worked for you guys? I have about 14 weeks to get it up to par. I use to do fat grip hammer curls ans kroc rows for grip, plus stuff for my extensors, and pinky and middle finger. Also did heavy high rep double overhand shrugs. Also i plan on switching out my me chain pull with either reverse band as to overload my ******* and have the bands give nothing at the top, then hold it for as long as possible. Or me pull against bands as itll force me to ******* fast and will push my grip hard. Which would you pick? Will be straps up or down havent decided.
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    This might sound weird, but I noticed my grip get stronger by constantly picking up plates without hooking my fingers under the lip of the plate. I do this every time I pick up a plate to load the bar as the constant repetition in a bad position helps to increase the strength of the fingers as well (for lack of a better word).
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    Quote Originally Posted by Rodja View Post
    This might sound weird, but I noticed my grip get stronger by constantly picking up plates without hooking my fingers under the lip of the plate. I do this every time I pick up a plate to load the bar as the constant repetition in a bad position helps to increase the strength of the fingers as well (for lack of a better word).
    I will start that. Seems like an easy thing to do and good idea. Thanks.
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    Quote Originally Posted by SweetLou321 View Post
    I will start that. Seems like an easy thing to do and good idea. Thanks.
    I saw the vid on IG. At what point did you feel the bar start slipping?
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    Quote Originally Posted by Rodja View Post

    I saw the vid on IG. At what point did you feel the bar start slipping?
    I have a video on ig of the pull. But i felt it going as i passed my knees and transitioned to *******. About same spot both attempts.
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    Quote Originally Posted by SweetLou321 View Post
    I have a video on ig of the pull. But i felt it going as i passed my knees and transitioned to *******. About same spot both attempts.
    Did it feel like bar started drifting forward? I can't really tell from the vids you posted.
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    Quote Originally Posted by Rodja View Post

    Did it feel like bar started drifting forward? I can't really tell from the vids you posted.
    Not really. I shake at ******* when i struggle. So that may have contributed to it. It also just felt like my grip wasnt strong enough. I am working on making my ******* smoother. I did well on 635 yet i felt a little out of position or forward on 655. I have only pulled in full gear straps up twice since feb.
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    8/30/14-de bench
    De bench w/ doubled mini bands
    155+bandsx4x3 (45% raw max and about 20% raw max in band tension at the top)
    225+slingshot+bandsx4x3 (40% equipped max and about 15% band tension at top)
    Close grip rack *******s from about 3 board height
    275x2x5
    Add slingshot
    315x2x5
    Straight bar seated cable rows
    150x10
    165x4x10
    Side raises/cable facepulls/kb front raises/soh kb press walking
    10x15/45x12/15x10/15x10
    15x15/45x12/15x10/15x10, 2 sets
    Fat grip hammer curls
    20x2x10
    25x10
    30x10
    Notes: at the tail end of the head cold and feeling much better. Starting to go 50/50 on raw speed work and equipped. I cant de bench my equipped percents raw so i use the slingshot on them. It seems perfect, like upper body briefs and lets me get into the 40-50% of my geared max. I took some videos of my speed work and each set took 3 seconds to complete all 3 reps. So i was on point there. Instead of comp grip *******s i decided on close grip. So much harder but it hit my tris and delts hard. That is exactly what i need right now.
  36. Professional Member
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    9/1/14-de lower
    De box squat to parallel box w/ light bands
    255+bandsx4x2
    De box squat in metal ace briefs to a slightly high box w/ light bands
    415+bandsx4x2
    Ghrs
    Bwx2x8
    Bw+25lbsx3x6
    Bb shrugs using a finger tip grip
    135X2x20
    225x10
    Standing cable crunches
    120x10
    135X2x10
    Gpp: walking with sled 1 lap forward and 1 lap backward. 1 set w/ 45lbs. 2 sets w/ 70lbs. 1 set w/ 90lbs.
    Notes: doing half and half raw and geared de work on this day also this cycle to start to prep myself for meet prep. First real attempt at de work in briefs. My reps werent consistent, took to long to get to the box, and i had to wear my briefs not jacked to make this happen. Happy i did it though. Low bar seems to make it easier to get depth in my gear while still getting pop and power. Used 50% of what i want in decemeber today. Doubt i could do anything with less then that.
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    How does one go about jacking their briefs?
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
  38. Professional Member
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    Quote Originally Posted by herderdude View Post
    How does one go about jacking their briefs?
    I ment i didnt pull them up between sets or have anyone pull them up as i set my belt so they were as snug as possible
  39. Professional Member
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    9/2/14-me bench
    Floor press w/ chains, 70% of 1rm with chains to max
    225+80lbs chainx3
    225+120lbs chainx3
    225+140Lbs chainx3 20lb chain pr
    Flat db press
    60x10
    80x2x8
    Pull-ups, mixed grips
    Bwx10,10,6,6,4=36
    Unilateral mini band pushdowns
    100 total reps
    Mini band pullapart complex with extra overhand and underhand sets
    10 reps each way, 2 sets
    Notes: didnt plan on maxing today but decided i felt decent so id warm up on the goal lift and see how it goes. Well i managed a pr and it was a touch set. Had to take a breath between each rep and the 3rd rep was a long hard grinder. This means my force development is getting better. Super happy about that. It was my weak point for some time.
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    I have come to the conclusion i dont box squat properly. I dont release properly on the box. My hips curl under when i release. I should be tight and sitting onto the box and firing off by squeezing the glutes and leg curling up.
  

  
 

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