Sweetlou's training log

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  1. When/how do you determine when to move up in weight on your DB complex?
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html


  2. Quote Originally Posted by herderdude View Post
    When/how do you determine when to move up in weight on your DB complex?
    I use how I am feeling after my me lift to determine. But I will usually try to break a rep pr or weight pr 2 weeks out of 4. Its something I need to solidify and build a plan for it, today I felt awful so I just used lighter weight for high reps.
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  3. 12/11/13-Squat
    De squat in ace briefs
    415X2, 3 sets
    415+40lbs chainx2, 4 sets
    415+80lbs chainx2
    Step ups
    25X10
    45X10,10
    Ghrs
    Bwx14,12,10
    Abs wheel
    5,5,5
    Cable crunches
    90x10,10
    Walking with sled, 1 half forward 1 half backward
    45lbs on sledx2 laps
    70Lbs on sledx2 laps
    Notes: starting to really get my form tuned again on squats. Should make for some good progress. Slowed the ghrs down and they are much harder this way. Finally did some conditioning. It felt great. I want to do more of it. I really need it.

  4. Can you get to parallel at that weight in Ace briefs within a reasonable time?
    M.Ed. Ex Phys


  5. Quote Originally Posted by Rodja View Post
    Can you get to parallel at that weight in Ace briefs within a reasonable time?
    Yes I have someone call up for me. These briefs are tight in the legs and kind of loose in the hips. A size smaller wouldn't even go over my legs. I also pause a little at the bottom. Sucks when I can't get custom gear lol.
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  6. Quote Originally Posted by SweetLou321 View Post
    Yes I have someone call up for me. These briefs are tight in the legs and kind of loose in the hips. A size smaller wouldn't even go over my legs. I also pause a little at the bottom. Sucks when I can't get custom gear lol.
    That's the only thing I hate about Ace briefs. I can squeeze into a 44, but it's too tight.
    M.Ed. Ex Phys


  7. Quote Originally Posted by Rodja View Post

    That's the only thing I hate about Ace briefs. I can squeeze into a 44, but it's too tight.
    I should have gone Jack as.I have heard they allow for more flexibility in sizing.

  8. 12/12/13-De bench
    De floor press
    185X3, 8 sets
    Seated medium neutral grip cable rows
    105X12
    120x12
    150x12
    150X12
    165X10
    165X10
    3 board football bar close grip bench
    185X10
    225X10
    Mini band pullaparts
    100 total reps
    Notes: felt awful today. I decided I don't really like football bar. It sits funny in my hands, I may try it one more time tho and play with it more when I am feeling good.

  9. 12/15/13-Deadlift
    De sumo deadlift in superior briefs
    315+40lbs chainx2
    315+80lbs chainx2
    315+120Lbs chainx2
    315+160Lbs chainx2
    Reverse hypers
    50x12
    75X12,12
    Mini unilateral banded leg curls
    75 total reps
    Leg raises/cable oblique crunches
    Bwx15/90x15
    Bwx15/90x10
    Walking with sled, 1 half forward 1 half backward
    45X1 lap
    70X2 laps
    Notes: good day. Feeling better and finally getting my gpp going again.

  10. 12/16/13-Me bench
    Sled facepulls/rows, 1 half each
    25X1 lap
    50X1 lap
    Bench with chain
    275+40lbs chainx2
    275+80Lbs chainx1
    275+120lbs chainx1
    Db complex
    Oh-80x8
    Flat-80x8
    Incline-80x8
    Decline-50x13
    Pull-ups
    Bwx8,8,6,5,1,1,1
    V bar pushdowns/Db hammer curls/upright face pulls
    45X15/20x12/25x12
    60X12/30x12/25x12
    60X12/35x10/25x12
    Notes: Good day, happy I did my gpp and got a bench with around 400 top weight raw. Finally used 80s on the db complex and started light with the decline. Finished my pull ups off with explosive singles as Brian.Carroll explained in his log to really get my Lats firing.

  11. Nice couple of session, Lou. That's a pretty big bench you're playing with there.
    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

  12. Quote Originally Posted by Torobestia View Post
    Nice couple of session, Lou. That's a pretty big bench you're playing with there.
    Thanks man! I have had to put a lot of work into my bench to get it where it is now!

  13. 12/18/13-Squat
    Me squat
    In ace briefs with wraps
    505X1
    555X1, this was not as fast as I wanted it to be. These briefs are just so loose in the hips. So one of my training partners convinced me to use his briefs after this.
    In super boss briefs no wraps
    505X1
    595X1, this is what I wanted to hit today in my ace briefs and knee wraps. This was fairly easy also. To bad I don't have the funds for anymore gear right now.
    Ghrs
    Bwx10
    Bw+light bandx6
    Bw+avg bandx4
    Bw+light bandx5
    Bwx8
    Wide ssb squats to a below parallel box with a pause
    240X5,5,5
    Abs wheel
    8,8,8
    Tire flipsx3,3,3
    Notes: felt great this session. To help with my briefs issue I will see if my old ace suit fits, which fit my hips perfectly. If it does I might just cut it into briefs and use that instead.

  14. 12/19/13-De bench
    Face pulls/rows with sled. 1 half each
    25X1 lap
    50x1 lap
    De bench w/ fat grips and chains
    155X3
    155+40Lbs chainx3, 7 sets
    Jm press to 3 board
    185X5
    225X4
    135X16
    Chest supported incline db rows
    60X10, 5 sets
    Light band pushdowns+side raises
    50/10X20
    Notes: quick session. Had to get in and out and make due with what was available today. Not what I had planned. Hurts to fully close my left hand which is why I used the fat grips.

  15. Just updating I have another infection from the same source. So I will have to find another way to get my medicine. I have a few recommendations idk if they are any good however. Does anyone know if e ro1ds is a good starting place to find anything reliable?

  16. It is.
    M.Ed. Ex Phys


  17. Quote Originally Posted by Rodja View Post
    It is.
    Thanks. I was successful in my search.

  18. 12/23/13-Me bench
    Face pulls/rows w/ sled
    25Lbs on sled-1/2 lap face pulls, 1/2 lap rows x2 laps
    Floor press
    275X1
    295X1
    315X1 10lb pr
    Db complex
    Oh-70x14 pr
    Flat-70x14 pr
    Incline-70x14 pr
    Decline-50x14
    Pull-ups
    Bwx8,6,4,2
    Wide grip seated cable rows
    130x12
    145X12,12
    V bar pushdowns
    45x12,12,12
    60x12
    75X12
    Db hammer curls/mini band pull aparts
    20x12/20
    25X12/20
    30x12/20
    Notes: great session despite the infection and missing my planned shirt day due to it. Got my target 315 floor press. I have wanted this for a long time. At least my raw bench is moving. Got some rep prs on db complex too. Since I didn't shirt up I took advantage of being kind of fresh. This whole workout took 2 hrs. Which is amazing for me anymore. Everyone here moves very slowly. The gpp has been helping and I did some extra work take up for the holidays preventing me from getting in all 4 days this week.

  19. 12/26/13-squat+bench assistance
    De squat w/ superior briefs
    325X2
    345X2, 7 sets
    Ghrs
    Bwx10,10,10,10
    Rope breakdowns
    80X12,12,12
    Side raises
    15x12,12,12
    Roman chair
    Bwx10,10,10
    Hammer strength high row
    180X12,12,12
    Notes: good day. Holidays have me missing my de bench session. So I did some basic work. Skipped conditioning today as I am going to a concert tomorrow.

  20. 12/28/13-Deadlift
    De sumo pull in superior briefs
    315X1, 8 sets
    Test pull in gear with superior/king combo
    545x1,1 not as smooth or fast as I wanted. Will try to get my ace to work for me.
    Reverse hyper pendulum style
    180X10,10,10
    Bb shrugs
    225X10
    315X10,10
    Leg raises/machine twists
    Bwx18/50x10
    Bwx15/50x10
    Walking/pushing prosper
    1/2 lap walking, 1/2 lap pushing
    50lbs on prowlerx3 laps
    Notes: solid day. I will need to lose a touch of weight and see if I.can.get my ace back on for pulling as this combo just doesn't measure up.

  21. 12/30/13-Me bench
    Pull-ups
    Bwx8,8
    Dead bench press
    275X1
    300x1
    315X1 pr
    Db complex
    Oh-70x12
    Flat-70x12
    Incline-50x15
    Decline-50x15
    Db rows
    100x20,20
    Light band pushdowns/mini band pullaparts
    100/100
    Db hammer curls
    25x12
    30x12
    35X10
    Notes: Got a pr on the dead press today. Been feeling great lately. Good overall session. Need to do more db rows.

  22. 1/02/14-Squat
    Squat
    In ace briefs
    415X2
    505X1
    Ace briefs and suit straps down
    550x1, not to depth
    Ace briefs and suit straps up loose
    595X1, little more then half way down
    645x1, about 4 inches high
    Ghrs
    Bw+monsterx10
    Bw+lightx6,6,4
    Bwx6
    Single leg leg press
    2 pps x12
    2 pps and a quarterx10
    3 pps x10
    Abs wheel
    10,10
    Standing cable crunches
    105X10
    Notes: I am trying to get ready for a meet in February so I am starting to get my cns ready and I wanted to see how my gear felt and what it will take to get depth. Will continue to go up over the next few weeks.

  23. What are you looking at for openers and prospective total?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  24. I'm curious to see what it's gonna take to get depth/touch this time around!
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  25. Quote Originally Posted by Sean1332 View Post
    What are you looking at for openers and prospective total?
    I was hoping to open around 625 for squat as I hit depth in August in the same gear easily but I gained some weight so I will just see what it takes for depth and pick from there. I will see how my f6 feels on Monday as I don't think I will be ready to press the 585-600 it takes to touch in my jack. So I am thinking open in the f6 at the least around 450-500. I plan to open around 525 on the pull. So if like to hit 735/525/600 for a 1860. I believe that will earn me an elite total in apf in 220s. I might be off tho.
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