Sweetlou's training log

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    I noticed I do the same thing sit down hinge the hip but instead I loosen the low back and my hips roll under me not all the time but a good portion I can't imagine that's to good on the back got to stay tight a control the weight don't let it control u

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    Quote Originally Posted by Duramaxhd View Post
    I noticed I do the same thing sit down hinge the hip but instead I loosen the low back and my hips roll under me not all the time but a good portion I can't imagine that's to good on the back got to stay tight a control the weight don't let it control u
    Yup thats me too, time to work on it and fix it
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    9/4/14-me lower
    Raw squat w/ wraps and buffalo bar
    465x1
    505x1 5lb pr
    515x1 15lb pr
    Ssb pause squats w/ 5 count in the whole
    150x5
    240x2x3
    Light band pullthroughs done like kb swings
    2x20
    Landmines
    15lbs on barx10, 14, 12
    Notes: skipped gpp as there is only so much you can recover from and my weight is already down more then it needs to be. I came into today just looking for a double or triple at 90% my best raw squat. This me day is only here to underload from gear and keep me from losing any raw strength during geared training. As dave tate says, your raw strength doesnt have to up while training for geared meets but it should never go down. I did recently switch to low bar and all my warm ups felt great and fast. So i decided lets take this for a test drive and snuck a hard but not to hard 15lb pr in today. Hope things go this well in gear. Also those pause squats are so hard. Hope to eventually get up to 3 sets of 5 on them.
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    Squat looked good, especially for being geared up/off a box of late. Raw free squatting for another week or two would have you getting tighter in the hole and smashing 550+ if that were important right now. Looking forward to the coming weeks' efforts.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Squat looked good, especially for being geared up/off a box of late. Raw free squatting for another week or two would have you getting tighter in the hole and smashing 550+ if that were important right now. Looking forward to the coming weeks' efforts.
    Yeah i think you are right. But that just not in the cards right now. Next week is a full range geared bench with raw pull then ill deload bench and do another full gear squat. My poor cns.
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    Smooth reps! Just saw em.
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    9/5/14-de bench
    De bench w/ chains
    185+40lbs chain (55%/10%)-4x3
    Add slingshot
    225+80lbs chain (40%/15%)-4x3
    Close grip rack lockout at about 3 board height
    275x2x5
    Add slingshot
    315x5
    335x3
    Medium grip seated cable rows
    150x10
    165x10/8/8
    180x8
    Side raises/front kb raises/rope cable pulls/soh kb press walking
    10x15/15x10/45x12/15x12
    15x15/15x10/45x12/15x12, 2 sets
    Fat gripz hammer curls
    25x10
    30x10
    35x10
    Notes: good day, good speed on de work, all sets were about 3 seconds long. Felt my stamina slipping as i got hungry mid session, will sub back in flavored drinks/bcaas intra to keep that away.
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    Quote Originally Posted by Sean1332 View Post
    Smooth reps! Just saw em.
    Thanks man, things felt locked in today. Hope this keeps up through meet prep.
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    9/7/14-de lower
    De parallel box squat w/ light bands
    285+bands (55% raw 1rm)x4x2
    De slightly high box squat / ace briefs and light bands
    445+bands (55% target geared max)x4x2
    De sumo/conv deadlift w/ quaded mini bands (100lbs)
    315+bands (60% raw 1rm, 50% geared 1rm, 20% raw 1rm band tension, 15% geared 1rm band tension)x6x1
    Ghrs
    Bwx2x10
    25x8/6/6
    Standing cable crunches
    120X10
    135x10
    150x2x8
    Gpp: walking with sled 1 lap forward 1 lap backward. 3 sets 45/70/70.
    Notes: long day but very explosive. Was happy with my performance. Transitioning nicely into geared de work. One more week.
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    9/9/14-me bench
    Bench in metal jack shirt
    3 board-405x1
    2 board-495x1
    2 board-545x1
    Full range-585x0, missed grooved back and lost it. Will need 585-600 to touch in this shirt.
    Flat db press
    50x3x15
    Medium grip pull-ups
    Bwx8
    Bw+20x4x5
    Notes: brutal day. Time to get ready for meet prep. Will be in my shirt alot. This will suck and be fun.
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    9/11/14-squat
    Squat in titan single ply superior briefs
    555x1
    595x1
    Banded gms
    Avg band
    3x12
    Bss
    40x3x10
    Landmines
    60X2x10
    70x10
    Notes: switching gears to meet prep set up away from westside style. I am not good enough to program my own circa max yet so ill be using brians methods this meet with some de work added. Todays goal was to work in my low bar set up and core pressure. It went great. Hit a big single. Best 2 ply brief single is 645 mind you.
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    Were you there for the monolift crash?
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    Quote Originally Posted by Sean1332 View Post
    Were you there for the monolift crash?
    Nope, i saw the vid and saw the guys arm afterwards. Full tendon rupture. Brutal.
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    9/13/12-De bench
    De bench w/ fat football bar and chains
    165+40lbs chainx4x3
    Add slingshot
    225+80lbs chainx4x3
    Rack lockouts comp grip
    315x3
    365x2x3
    Medium neutral grip seated cable rows
    150x10
    180x4x10
    Micro band unilateral facepulls/side raises
    12/15x15x3 sets
    Fat grip hammer curls
    25x4x10
    Notes: took a friends suggestion to use the football bar for some de work. I hated it. Was much harder then using a bench bar for me. Did moderate intensity assistance after. Cns is beat up for sure.
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    9/15/14-deadlift
    Sumo/conv deadlift
    495x1 each way, 90% raw max
    De box squat w/ chains, ssb, single ply titan briefs
    330+80lbs chainx6x2
    Ghrs
    Bwx4x12
    Standing cable crunches
    120x10
    135x2x10
    Notes: easier day, trying to recover for squats then meet prep starts.
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    9/16/14-me bench
    Re flat db press
    80X12/10/8
    Seated oh db press
    55x10
    65x8
    75x8
    Medium grip pull-ups
    Bwx6
    20x5x5
    Rope pressdowns
    45X4x12
    Mini band pullapart complex with extra overhand and underhand sets
    10 reps each way, 2 sets
    Notes: i suck at db presses, my imblances are pretty bad. So i use them to correct the issues and possibly increase my bottom end strength. Yet i noticed as i suffered through my embarrassing work sets the whole obb team out flat db press me by 10-20lbs a person. A kid i train with often also out db presses me by 20 or so lbs. The kicker i out bench them all raw, by 30-40+lbs. So im thinking it seems like db presses to raw benching is more of a correlation then a causation. I know rodja pointed this out to me forever ago. I have yet to get better at flat/incline db work yet my bench keeps moving. So what are everyones top picks to bring up their bottom end? I know oh work and shoulder work helps me. But what else. Bc if im not getting carry over from a lift, why do it.
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    Maybe timed sets of dumbbell presses? Those seemed to help me. I started with 65s shooting for three sets of a minute and eventually built up to 75s. The motion was slow, deliberate, without momentum, and paused at top and bottom.

    The best boost I've gotten on bench this year was when I trained specifically to improve my OHP numbers for about six weeks. Banded OHP, close grip incline presses off a two board, upped my delt raise volume, things like that. I put bench on maintenance for that time and when I leaned on my bench for a couple weeks afterward, I PRed.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    OHP and dips have always been my indicator lifts. I think it has something to do with the required tightness throughout the lift. Not that you don't need to stay tight on DB presses, but there's a different kind of whole-body tightness.
    M.Ed. Ex Phys
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    Quote Originally Posted by herderdude View Post
    Maybe timed sets of dumbbell presses? Those seemed to help me. I started with 65s shooting for three sets of a minute and eventually built up to 75s. The motion was slow, deliberate, without momentum, and paused at top and bottom.

    The best boost I've gotten on bench this year was when I trained specifically to improve my OHP numbers for about six weeks. Banded OHP, close grip incline presses off a two board, upped my delt raise volume, things like that. I put bench on maintenance for that time and when I leaned on my bench for a couple weeks afterward, I PRed.
    I will consider cycling those in my first wave of assistance work going into meet prep. Thanks. 1 min each? Ouch ive done 2min before.
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    Quote Originally Posted by Rodja View Post
    OHP and dips have always been my indicator lifts. I think it has something to do with the required tightness throughout the lift. Not that you don't need to stay tight on DB presses, but there's a different kind of whole-body tightness.
    I was pushing sohp until i hurt my pec not being tight enough so i backed pff to db ohp for now. Think bb gives more carryover? I want to do dips but i cant seem to get around my ace joint issues consistently. Any tips?
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    Saw the video of the mono lift crash. Was it the squatter or spotter that ruptured the tendon? That was a freaking scary video.
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    Quote Originally Posted by liftandswim View Post
    Saw the video of the mono lift crash. Was it the squatter or spotter that ruptured the tendon? That was a freaking scary video.
    Spotter have a full distal tendon rupture.
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    Quote Originally Posted by SweetLou321 View Post
    I was pushing sohp until i hurt my pec not being tight enough so i backed pff to db ohp for now. Think bb gives more carryover? I want to do dips but i cant seem to get around my ace joint issues consistently. Any tips?
    I prefer BB because I can handle more weight in my hands and helps to reinforce the upper back tightness along with the leg drive.

    Do you do dips with more of a tricep or pec emphasis?
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    Quote Originally Posted by SweetLou321 View Post
    Spotter have a full distal tendon rupture.
    That's what I thought, but I can't seem to find the video again.

    And I have to cast a vote for BB OHP as well. My bench training remained relatively the same, but in the past 2 months I started pushing my OHP up, boom PRs.
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    Quote Originally Posted by Rodja View Post

    I prefer BB because I can handle more weight in my hands and helps to reinforce the upper back tightness along with the leg drive.

    Do you do dips with more of a tricep or pec emphasis?
    I can actually do similar numbers on both but ill admit i bber style the db so bb is a much fuller range of motion. You do them standing? I do them with more pec as the tricep style always bothered my shoulders.
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    Quote Originally Posted by liftandswim View Post

    That's what I thought, but I can't seem to find the video again.

    And I have to cast a vote for BB OHP as well. My bench training remained relatively the same, but in the past 2 months I started pushing my OHP up, boom PRs.
    Looks like bb sohp may reenter my training, ill back off the weight and focus and staying tight. Idk if the video was taken down or not. Check jo jordans log on elitefts.
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    Quote Originally Posted by SweetLou321 View Post
    I can actually do similar numbers on both but ill admit i bber style the db so bb is a much fuller range of motion. You do them standing? I do them with more pec as the tricep style always bothered my shoulders.
    Yeah, I do them standing. Implement them into your training for S&Gs until you really hunker down into meet training.
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    Quote Originally Posted by SweetLou321 View Post

    I will consider cycling those in my first wave of assistance work going into meet prep. Thanks. 1 min each? Ouch ive done 2min before.
    Yeah, I was going off of discussion that 40-70 seconds is what you want for hypertrophy. Didn't dig into the research, though. That's not my thing, I just lift weights.

    Edit: as far as OHP, if I'm using straight weight I prefer to do them seated with a barbell and go from chin to just shy of lockout. Whaaat? Yeah, I said it.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by Rodja View Post

    Yeah, I do them standing. Implement them into your training for S&Gs until you really hunker down into meet training.
    Meet prep starts next week. Ill kick them off as my first 3 week wave of assistance work. Then depending on how that goes ill either keep them in or cycle as planned, prop go sohp, db floor press high rep, sohp/oh db press, then i will finish up with either another sohp wave or db floor press high rep if im really beat up by this point.
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    Quote Originally Posted by Rodja View Post

    Yeah, I do them standing. Implement them into your training for S&Gs until you really hunker down into meet training.
    Also what rep range do you suggest. My tricep work will be in the 3-6 range on de bench day. Ill be in my shirt a lot on me bench so sohp will follow that.
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    Quote Originally Posted by SweetLou321 View Post
    Meet prep starts next week. Ill kick them off as my first 3 week wave of assistance work. Then depending on how that goes ill either keep them in or cycle as planned, prop go sohp, db floor press high rep, sohp/oh db press, then i will finish up with either another sohp wave or db floor press high rep if im really beat up by this point.
    I'm sure you know the technique well, but a couple of things that have helped me. First, a staggered stance and really drive the rear heel down and flex the glutes. Second, it's a rep movement and I prefer higher reps on them as an assistance movement.
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    Quote Originally Posted by Rodja View Post

    I'm sure you know the technique well, but a couple of things that have helped me. First, a staggered stance and really drive the rear heel down and flex the glutes. Second, it's a rep movement and I prefer higher reps on them as an assistance movement.
    So 8+ reps? Yeah i use to stagger my stance as it helped a lot but i went to reg stance to work on imbalances. Im sure with proper glute activation and core bracing i shouldnt have an issues. Thanks for the help.
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    Quote Originally Posted by SweetLou321 View Post
    So 8+ reps? Yeah i use to stagger my stance as it helped a lot but i went to reg stance to work on imbalances. Im sure with proper glute activation and core bracing i shouldnt have an issues. Thanks for the help.
    Unless it's one of those days where you're feeling really locked in and everything is going perfectly, I think that's a good way to approach the rep scheme as an assistance movement.
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    Quote Originally Posted by Rodja View Post

    Unless it's one of those days where you're feeling really locked in and everything is going perfectly, I think that's a good way to approach the rep scheme as an assistance movement.
    Cool thanks man. Do you think doing the classic 3-6 rep tricep assistance movement after de bench is not ideal?
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    Quote Originally Posted by SweetLou321 View Post
    Cool thanks man. Do you think doing the classic 3-6 rep tricep assistance movement after de bench is not ideal?
    I think this is something that is completely subjective. I personally start to break down if I implement this into my training on a consistent basis.
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    Quote Originally Posted by Rodja View Post

    I think this is something that is completely subjective. I personally start to break down if I implement this into my training on a consistent basis.
    I agree, rack lockouts beat me up pretty bad. But jm press seems to be ok. Would something like tate presses for volume be a good choice?
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    Quote Originally Posted by SweetLou321 View Post
    I agree, rack lockouts beat me up pretty bad. But jm press seems to be ok. Would something like tate presses for volume be a good choice?
    I personally am a huge fan of Tate presses. Something that I really have come to enjoy and implement are Blast Strap extensions. Hits the triceps on a similar spot as JM and Tate presses, but also hits the abs and upper back.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post

    I personally am a huge fan of Tate presses. Something that I really have come to enjoy and implement are Blast Strap extensions. Hits the triceps on a similar spot as JM and Tate presses, but also hits the abs and upper back.
    Cool ill try them out. Ill make some adjustments to my meet prep, they should help me not get as beat up. Thanks for the help.
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    Quote Originally Posted by SweetLou321 View Post
    Cool ill try them out. Ill make some adjustments to my meet prep, they should help me not get as beat up. Thanks for the help.
    No problem. Get that elite total for us.

    Side note: I should be in your neck of the woods in November for WPC World's.
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