Sweetlou's training log

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  1. 11/8/13-De bench
    De bench
    185X3 2 sets
    185+Mini bandsx3 2 sets
    225+slingshotx3 2 sets
    225+Slingshot+mini bandsx3 2 sets
    Close grip rack lockouts
    315X5
    365X5
    Wide grip seated cable rows
    130X12
    160x10
    180X6
    130x10
    Light band pushdowns+side raises
    100 total reps/15x12 for 3 sets
    Mini band pullaparts
    15X3 sets
    Notes:this session was kind of rough. I was traibing at my old gym and there back room with the powerlifting equipment was around 80 degrees. After rack lockouts it got much better.


  2. 11/9/13-Deadlift
    De sumo deadlift
    365 in superior briefs x1 for 4 sets
    405 in metal king and superior briefs straps down x1 for 3 sets
    455 in superior briefs and metal king straps up x1
    Sumo rdl
    135X10 2 sets
    185X5 2 sets
    Bb shrugs
    225X10 3 sets
    Leg raises+twists
    Bwx18/50x12 3 sets
    Pulldowns
    110X10 2 sets
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  3. 11/13/13-Me bench
    Seated cable rows wide grip
    90x15,15
    Bench in Jack shirt
    405, tried to touch a 3 board, didn't happen
    495, tried to touch a 2 board didn't happen
    545X1 to a 2 board
    585X0, got to where the shirt doesn't help much and couldn't finish it, was off a 2 board, most I have ever help in my hands, will try again in about a month.
    Db complex
    Oh-65x12
    Flat-65x12
    Incline-65x12
    Dips-bwx12
    Pull-ups
    Bwx12
    Bwx8
    Bwx8
    Bwx6
    Rolling kettlebell extension
    30x15
    35X15,15
    Micro band facepulls+db curls
    15,15,15/20x10 regular 10 hammer for 2 sets
    Notes:was happy to hold 585 in my hands. This shirt is nuts. It might be to much for me, I will try it for a rewire months and continue to work it in. 545 comes up easy in it.

  4. 11/16/13-De bench
    De floor press with doubled mini bands
    155+bandsx3 for 6 sets
    185+Bandsx3
    225+bands+slingshotx3
    Close grip floor press rack lockouts
    315X5
    365X3
    365+slingshotx8
    Seated wide grip cable rows
    135x12
    155X12 for 4 sets
    Light band pushdowns+side raises+Oh kettlebell presses
    100 total reps/15x12/15x12 for 3 sets each
    Mini band pullaparts
    100 total reps
    Notes. Got a good workout in. I have an intramuscular infection from a shot in my right leg. So I am on antibiotics. So I will take a few days off. I missed Friday squats bc of it. I hope it gets better Not worse so I don't have to visit the er for this.

  5. 11/21/13-took some time off to rest my leg. Was gonna be a de bench day But went me bc felt so good.
    Floor press
    275X1
    295X1 pr
    305X1 25lb pr
    335+slingshotx1, 3
    Db complex
    Oh-70x10
    Flat-70x10
    Incline-70x10
    Dips-bwx12
    Pull-ups
    Bwx8,6,3,3,7,3 30 total
    Rolling kettlebell extension
    35X20, 20
    Db hammer curls+rope face pulls
    25x12/45x15
    30x12/45x15
    Notes: kept the volume lighter after my first three movements today to help me.recover. so I have decided to back off geared lifting for now, I love it but it is hard solo. My schedule doesn't permit me to train with either of the two major groups here at obb. Also these groups take way to long for me. 3+ hrs per session kills me. Also I am usually waiting 10-15 min between sets bc.how long it takes. I need a break from it. So I will test out my Rae strength in the weeks to come and work on it for a.change of pace and see how I feel. I will gear up once a month also to just maintain my skill set and have fun again. I need the change.
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  6. Yay raw! This will definitely benefit you when you get back into the gear on a consistent basis, man.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  7. Nice man.

    Interested in seeing how the switch treats you for a change of pace.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  8. Quote Originally Posted by herderdude View Post
    Yay raw! This will definitely benefit you when you get back into the gear on a consistent basis, man.
    Thanks man. That's what people keep telling me. I just didn't switch back earlier as I was trying to acquire the skill of even using gear lol.

  9. Quote Originally Posted by rob112 View Post
    Nice man.

    Interested in seeing how the switch treats you for a change of pace.
    It should be nice, I might even do a meet in February if all goes well just to do it.

  10. Quote Originally Posted by SweetLou321 View Post

    Thanks man. That's what people keep telling me. I just didn't switch back earlier as I was trying to acquire the skill of even using gear lol.
    Oh, hell yeah! It takes a long freaking time to get that stuff down. Now that you have that skill, you'll be able to pick it back up much sooner than someone who's never touched it. This raw training will build a solid base for new PRs when the gear comes back on. Should fit tighter with your new raw man muscles, too!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  11. Quote Originally Posted by herderdude View Post

    Oh, hell yeah! It takes a long freaking time to get that stuff down. Now that you have that skill, you'll be able to pick it back up much sooner than someone who's never touched it. This raw training will build a solid base for new PRs when the gear comes back on. Should fit tighter with your new raw man muscles, too!
    Lol my gear had a little growing room so I could use that benefit. But I have been setting raw bench prs. I just hope the same is for squatting and pulling. I still plan and running full gear once a month if I can.

  12. 11/23/13-Deadlift
    Conventional deadlift
    455X1
    495X1
    515X1 pr
    Ssb gms
    110X10
    160X10,10
    Bb shrugs
    225X10
    315X10,10
    Hip abductors and adductors
    30X15/15
    30X15/50x20
    Cable oblique crunches/leg raises
    90x15/bwx15 2 sets
    Notes: I was convinced by one of the guys to test my conventional pull today. I managed 7lb pr over my best conv pull in a meet. I haven't done any real conv pulling over 405 in about a year. So I was happy to manage 60lbs less then my best sumo geared pull but raw. I think I might see if I can't push my conventional pull to 550 in the next 2 month's then maybe grab a suit and see how it goes. I have known my conv pull is better then my sumo pull raw I just kept plugging away bc of the gear. However pulling conv tore up my adductors, anyone have any idea why?

  13. 11/25/13-Me bench
    2 board press
    335x3
    365X3 2 rep pr at this weight
    375X3 pr
    Full range bench down set
    225X10 pr
    Db complex
    Oh-75x10
    Flat-75x10
    Incline-75x10
    Dips-bwx12
    Pull-ups
    Bwx10,5,5,4,3,3 30 total
    Kettlebell rolling triceps ext/db hammer curls
    35X15/25x10
    35x15/30x10
    35X15/35x10
    Micro band facepulls
    20/20/20
    Notes: I managed three prs today. I have been on a roll lately gauging my intensity and when to turn it up or leave it down. Since I don't have a geared meet picked out I have decided to shirt up every 3 weeks to get working it in. I will continue to build my bench. Gear has had a carryover to my raw bench and vice versa. Also I have noticed 2s and 3s on bench seem to benefit me the most unless I want to test a lift. I also my last warm up was 315 to my chest which I have never done before. This also made my day. So in light of my not knowing where my training is going I have decided to work some raw conventional into my programing for now. I will be using this to not only boost raw total but my geared sumo also. I need the extra lower back and hamstring work and this will be a perfect way to do it. For now I will use raw conventional pulling as my me movement and use some sumo work after for my second lift. This will be reps in light gear most likely, I haven't fully decided on this yet. Either way I need to program conventional pulling in for a little while.

  14. Sounds like a plan, man. Nice benchwork as well!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  15. Quote Originally Posted by herderdude View Post
    Sounds like a plan, man. Nice benchwork as well!
    Thanks man, I am letting my body and needs guide me towards where my programing needs to go for now. Seems to be treating me well in the squat and bench.

  16. Looks like you're really in touch with your body these days and dialed in with the training. Excellent news.
    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

  17. Quote Originally Posted by Torobestia View Post
    Looks like you're really in touch with your body these days and dialed in with the training. Excellent news.
    Thanks man. Yea I have just been listening to my body each day. I just once a meet comes around I will be able to turn it on in prep and peak properly.

  18. 11/26/13-Squat
    De squat with ssb in ace briefs
    380X2
    420X2,2
    380x2,2,2,2,2
    Ssb squat no briefs
    240x8
    Ghrs
    Bwx8,8,8
    Bss
    Bwx8
    15x8,8
    Abs wheel
    6,6,6
    Notes: good day back to squatting after my infection incident. Learned how to squat with a ssb finally and made it much easier. Kept my accessories easier so I will recover easier. I decided to leave my squatting alone for now as I am making good progress, I might do some more raw work here and there like I did today with the rep set.

  19. 11/29/13-De bench
    Pull ups
    Bwx5,5
    De bench with doubled minis
    135+bandsx3 5 sets
    135+bands+slingshotx3
    165+bands+slingshotx3
    185+bands+slingshotx3
    Medium grip rack lockouts
    315X5
    365X5
    405+slingshotx5
    425+slingshotx5
    Wide grip seated cable rows
    100X15
    120X12,10,10,10
    Light band pushdowns/side raises
    100 total reps/15x15 for 3 sets
    Mini band pull Sparta
    75 total reps
    Notes:the band tension was very high so I didn't use as much bar weight as I normally would have, got a pr on rack lockouts.

  20. 12/1/13-Deadlift
    De deadlift alt conv with sumo each rep
    315X1,1
    315+40Lbs chainx1,1
    315+80Lbs chainx1,1
    315+120lbs chainx1,1
    315+160Lbs chainx1,1
    Cambered bar gms
    225X5,5
    275x5
    Bb shurgs/reverse hypers
    225X10/45x10 2 sets
    Leg raises/side bends
    Bwx15/30x10
    Bwx15/35x10 2 sets
    Notes: speed work went great and I had a great groove on both forms of pulling today. Got heavier with the gms too which I am happy about. I kept the shrugs lighter as I have to bench tomorrow, not sure if I want to do each trap or lower back work. Maybe I will just do volume with both for now. Upped my abs volume also as I need to improve me core, as I think we all do.

  21. 12/2/13-Me bench
    Bench in Jack shirt
    3,2 board. 495X1,1
    2 board 545x1
    1 board 585x0 just barely missed it at lockout, just had to lock my elbows. Will come in time and learning the shirt better.
    Db complex
    Oh-60x15
    Flat-60x15
    Incline-60x15
    Dips-bwx15
    Pull-ups
    Bwx8,8,8,6,3 33 total.
    Tate press/db hammer curls
    40x8/30x10
    30x15/30x10
    30X17/30x10
    Micro band face pulls
    15,15,15,15
    Notes: had a great day in the shirt all things considered. I feel every 3 weeks is about my sweet spot for shirt work and let's me feel fresh going in. My cns is getting use to the heavier loads as I can control the heavier weights better and think more while in the shirt. Also this shirt really supports the shoulders, first time in a shirt and I have no ac joint pain after.

  22. 12/4/13-Squat
    Squat in ace briefs
    510X3
    Knee wraps added
    530X3
    Bss
    25X8
    35X8
    45X8
    Ghrs
    Bwx12,12,12
    Abs wheel
    8,8,6
    Notes: I believe that triple was a pr but I am not sure. This was my first heavy squat session since my leg infection so I kept the volume high and the total weight lower. I need to start conditioning work soon. Those triples were harder due to pressure and just time under tension not the weight lifted.

  23. 12/6/13-De bench
    Wide grip Pulldowns
    120x12,12
    De bench w/ doubled mini bands
    185X3 for 6 sets
    205+sling shotx3 for 2 sets
    Medium grip rack lockouts
    365X5
    405+sling shotx5
    445+Sling shotx8 pr
    Wide grip seated.cable rows
    120x12
    150x10,10,10
    180x8
    Light band pushdowns/side raises/flat bottom up kettle bell press
    100 total reps/15x14,12,12/15x8,8,8
    Mini band pullaparts
    100 total reps
    Notes: decent day. Got the pr I wanted today. Nothing to write home about this session. Gym was packed so it took forever, didn't feel good half way thru. I have had better days.

  24. 12/8/13-Deadlift
    Conv deadlift off 2 inch block
    455X3
    475X3
    495X3
    Sumo deadlift off 4 inch block in superior briefs
    455X3,3
    Reverse hypers
    45X10,10
    70x10,10
    Leg raises/side bends
    Bwx15/30x10
    Bwx15/40x10, 2 sets
    Notes: I was tired going into this. Good day tho. I was not expecting to pull 495 for 3 reps today but was happy to get it. The sumo pulls felt much easier then normal also, it was 80% tho.

  25. 12/9/13-Me Bench
    Wide grip lat Pulldowns
    105X15,15
    Floor press
    245X3
    275X3 pr
    315+slingshotx3
    335+Slingshotx3
    Db complex
    Oh-50x20
    Flat-50x20
    Incline-50x20
    Dips-bwx10,10
    Pull-ups
    Bwx8,8,8
    Wide grip lat Pulldowns
    120x15,15
    Tate press/hammer curls
    30x20/30x12 3 sets
    Rope upright face pulls
    15X15
    35X8
    25X15,10
    Notes: felt awful today. Got a floor press pr. The rest was just volume work. Nothing to hard or extreme. Just wanted to make it thru this on a good ending.
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