Sweetlou's training log

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    Quote Originally Posted by SweetLou321 View Post
    Would they be a finisher or done as the second lift after de bench? Also you get carry over raw, geared, or both from them?
    Second lift after DE. For me, my overall strength is increased both raw and geared. I was without a doubt my strongest geared when I was cranking out dips with 90# added to me.
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    Quote Originally Posted by Rodja View Post

    Second lift after DE. For me, my overall strength is increased both raw and geared. I was without a doubt my strongest geared when I was cranking out dips with 90# added to me.
    Cool thanks!
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    Quote Originally Posted by SweetLou321 View Post
    Cool thanks!
    No problem. They're a nice break from being on a bench and hit the area from a different plane compared to the other presses.
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    Quote Originally Posted by Rodja View Post

    No problem. They're a nice break from being on a bench and hit the area from a different plane compared to the other presses.
    I have some major imbalances from my right to left side that were never as bad as they are now when i did sohp/dips regularly. Its sad to me that bw dids are hard when i use to be able to do 90lbs added to me for reps. I guess ive gotten caught up in doing all this special stuff like rack *******s to build my bench.
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    Quote Originally Posted by SweetLou321 View Post
    I have some major imbalances from my right to left side that were never as bad as they are now when i did sohp/dips regularly. Its sad to me that bw dids are hard when i use to be able to do 90lbs added to me for reps. I guess ive gotten caught up in doing all this special stuff like rack *******s to build my bench.
    Postural or strength imbalances?
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    Quote Originally Posted by Rodja View Post

    Postural or strength imbalances?
    Deff strength and size differences and postural also as my right and left shoulders dont move the same when doing dislocations, right shoulder is tighter but both arms can touch the ground during the sleeper stretch.
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    Quote Originally Posted by SweetLou321 View Post
    Deff strength and size differences and postural also as my right and left shoulders dont move the same when doing dislocations, right shoulder is tighter but both arms can touch the ground during the sleeper stretch.
    Is your right hand your overhand when you pull?
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    Quote Originally Posted by Rodja View Post

    Is your right hand your overhand when you pull?
    Right hand is underhand, i had these issues before when i only pulled with a hook grip too. Just worse now a days.
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    Quote Originally Posted by SweetLou321 View Post
    Right hand is underhand, i had these issues before when i only pulled with a hook grip too. Just worse now a days.
    That's weird that it's the underhand as it's usually overhand that causes more tightness due to the pronation of he humerus that it causes. Is the scap not tracking properly during OHP?
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    Quote Originally Posted by Rodja View Post
    That's weird that it's the underhand as it's usually overhand that causes more tightness due to the pronation of he humerus that it causes. Is the scap not tracking properly during OHP?
    Scaps track evenly, i think it has to do with both my ac joints being seperated. Not sure. Also do you have any info on low bar vs high bar squatting in gear? Im trying to figure that aspect of my squat out lately. I have a long torso if that matters.
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    10/2/14-squat
    Squat in metal ace briefs
    525+40lbs chainx1, fall apart trying to get depth.
    580x3, not the best reps. Low bar is really throwing me off, think ill go back to high bar.
    Cambered bar gms
    165+40lbs chainx8
    165+80lbs chainx8
    165+120lbs chainx8
    Standing cable crunches/step ups
    135x10/bwx10
    135x10/30x10
    135X10/30x10
    Notes: really having trouble with low bar, i dont feel as good. I have a long torse so i feel like i lean a lot to hit depth, it also takes longer for me to hit depth then high bar, considering going back and just hammering my upper back and set up.
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    Quote Originally Posted by SweetLou321 View Post
    Scaps track evenly, i think it has to do with both my ac joints being seperated. Not sure. Also do you have any info on low bar vs high bar squatting in gear? Im trying to figure that aspect of my squat out lately. I have a long torso if that matters.
    In gear, I've always heard moderate to high bar. With a long torso, I know that a moderate stance is best as it allows you to sit back better and keep the knees out.
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    Quote Originally Posted by Rodja View Post

    In gear, I've always heard moderate to high bar. With a long torso, I know that a moderate stance is best as it allows you to sit back better and keep the knees out.
    Cool thanks, brian keeps telling me low bar, but it just doesnt seem right to me. Much harder to hit depth and stay upright. Where would a moderate bar placement fall?
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    Quote Originally Posted by SweetLou321 View Post
    Cool thanks, brian keeps telling me low bar, but it just doesnt seem right to me. Much harder to hit depth and stay upright. Where would a moderate bar placement fall?
    About a bars thickness above the groove of the rear delt.
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    They guys at the compound all squat low bar, in canvas no less, but they still stay pretty tall. They also dip for depth. When they're box squatting There is a good amount of forward lean, but that goes away when they take away the box.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    They guys at the compound all squat low bar, in canvas no less, but they still stay pretty tall. They also dip for depth. When they're box squatting There is a good amount of forward lean, but that goes away when they take away the box.
    Idk how they do it, i seem to lean a good deal in gear or raw with low bar. Maybe i just can open up my hips like they can? I always end up pushing really far back. High bar i can just open my legs up and set down into the gear and hole. I have a vid from squatting tonight ill put on ig soon.
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    Quote Originally Posted by Rodja View Post
    About a bars thickness above the groove of the rear delt.
    Thanks, i also find it hard to hold lpw bar with a straps up as it takes away my shelf, do you find the same?
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    Quote Originally Posted by SweetLou321 View Post

    Idk how they do it, i seem to lean a good deal in gear or raw with low bar. Maybe i just can open up my hips like they can? I always end up pushing really far back. High bar i can just open my legs up and set down into the gear and hole. I have a vid from squatting tonight ill put on ig soon.
    That's what they do. Push hips back at top, then open up hips and drop straight down. Maybe creeping up with the bar position will work best for you in the interim.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by SweetLou321 View Post
    Thanks, i also find it hard to hold lpw bar with a straps up as it takes away my shelf, do you find the same?
    I feel it all in my lumbar and it feels like a GM. I can barely feel the bar with straps up as is and low bat makes it worse.
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    Quote Originally Posted by herderdude View Post

    That's what they do. Push hips back at top, then open up hips and drop straight down. Maybe creeping up with the bar position will work best for you in the interim.
    Ill try the moderate position rodja mentioned next week. Maybe one day ill squat like westside lol
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    Quote Originally Posted by Rodja View Post
    I feel it all in my lumbar and it feels like a GM. I can barely feel the bar with straps up as is and low bat makes it worse.
    Thats exactly how i feel, at least im not the only one.
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    10/4/14-de bench
    De bench w/ doubled mini bands
    165+bandsx4x3
    Add slingshot
    225+bandsx4x3
    Close grip incline w/ shoulder saver
    185x2x5
    205x5
    215x5
    Kroc rows w/ straps
    125x20
    Down set
    90x10
    Rope face pulls/side raises
    45x15/15x12
    60x10/20x10, 2 sets
    Fat gripz hammer curls/v bar light+mini band pushdowns
    25x10/20
    30x10/20, 2 sets
    Notes: ive switched some stuff around in my training, going back to old high bar form for gear and working on glutes/hips for squat/pull and tris/delts for bench. Also upper back strength is a huge priority for all lifts so kroc rows and chest supported pendlays will be pushed hard.
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    10/6/14-deadlift
    De sumo deadlift in titan superior briefs
    365X2x1
    365+40Lbs chainx2x1
    365+80Lbs chainx2x1
    365+120Lbs chainx1
    De ssb box squat w/ chains in titan superior briefs
    380+80lbs chainx8x2
    Ghrs
    Bwx10,8
    Mini bandx3x8
    Side bends
    80x3x10
    Notes: great session. Really dialed in my sumo form and was very patient getting upright and my hips in the right place. Bar was leaving the ground on the lighter sets before i even got into position. De squats were brutal but maintained good speed and technique. Good finish assistance wise to my first 3 week wave.
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    Heavy ass box squats for speed, man. That's awesome. The deads, too, but we know you can crush those.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Heavy ass box squats for speed, man. That's awesome. The deads, too, but we know you can crush those.
    Id post my vids but insta doesnt let me upload anything anymore. But the de squats were rough. So happy this wave is over.
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    10/7/14-me bench
    Raw comp bench
    315x1
    335X1
    355X0
    Inzer sbd added to try out
    405 3 boardx1
    495 2 boardx1, this shirt is old and stretched out and nuts. Very powerful. Getting one asap, so much help through *******. I have no use for my jack now.
    Sohp
    135X8
    145x8,7
    Wide grip pullups
    Bwx10/10/6/6
    Incline tate presses
    35x3x12
    Mini band pullapart complex with extra overhand and underhand sets
    2 sets 10 reps each way.
    Notes: this is the third bench session ive felt like crap during it. My weight is down and i just feel worn out. Not feeling strong at all. I gotta switch somethings around to get things back on track. Never had this much trouble in training week after week or through the day.
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    Going to eat more and help with recovery and if that helps ill probably add in gpp once im up to speed again, im sure being sick for a month took some top end strength away from me.
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    What are you going to do with your Jack?
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    Quote Originally Posted by Rodja View Post
    What are you going to do with your Jack?
    Probably sell it. Its a great shirt but it just doesnt fit me right. Plus i cant jack it or it forces my groove to low so i always ride it high. A lot of guys arnt fans of metal shirts.
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    10/9/14-squat
    1 inch high box squat in metal ace briefs
    595X3, went back to my old style and it made a world of difference.
    Pause ssb squats with 50% max and 3 second counts
    240X2x5
    Reverse hypers w/ pause at top
    90X3x10
    Standing cable crunches
    135x3x10
    Notes: first good day in weeks. Felt strong and killed my main work and assistance. Hope this keeps up.
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    10/11/14-de bench
    De floor press w/ chain
    185+40lbs chainx4x3
    Add slingshot
    225+80lbs chainx4x3
    Close grip incline w/ shoulder saver
    205x5
    225x7 pr, may do another 3 week wave of these or until it stalls, i feel i could push another week or 2 out of it.
    Kroc rows w/ straps
    125x23
    100x10
    Side raises/rope face pulls
    20x10/60x10, 3 sets
    Fat grip hammer curls/light band pushdowns
    25x10
    35x8
    50 total on pushdowns
    Notes: felt good and strong today. Was very happy with it compared to the last few weeks. Hope i can start to get a groove going again.
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    10/12/14-deadlift
    2 inch block pull straps down w/ chains
    535x1
    535+40lbs chainx1
    535+80lbs chainx3
    De cambered bar box squats w/ light bands
    380+bandsx5x2, the bar was swining me pretty bad so dropped 5%
    340+bandsx3x2, much better, will probably add 5% in chain each week instead of bar weight due to the nature of the bar.
    Ghrs
    Bwx8,8
    Bw+25x8,6,5
    Landmines
    65x3x10
    Notes: was fatigued going in. I am considering moving my deadlift day to sundays so i have a day to recover before me bench/gear bench as that has not been going well and my pull is the lift im least worried about hitting my goal in. Thoughts? Also i hate pulling off blocks in gear as my position is off and i get very little pop. Will probably replace some block work with reverse bands to work and floor position.
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    I can't do back to back gear days unless you're doing something like speed pulls on one of the days. I feel like it messes with one of the days no matter what.
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    Quote Originally Posted by Rodja View Post
    I can't do back to back gear days unless you're doing something like speed pulls on one of the days. I feel like it messes with one of the days no matter what.
    Same here, so as long as my schedule permits ill hit deads on sundays to recover for geared benching. Thanks.
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    Quote Originally Posted by SweetLou321 View Post
    Same here, so as long as my schedule permits ill hit deads on sundays to recover for geared benching. Thanks.
    No problem. You've been doing this long enough to know your body and what you need for certain periods.
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    Quote Originally Posted by Rodja View Post

    No problem. You've been doing this long enough to know your body and what you need for certain periods.
    Yeah, this 3 days a week of gear and overloaded de benching is taxing me pretty hard.
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    Quote Originally Posted by SweetLou321 View Post
    Yeah, this 3 days a week of gear and overloaded de benching is taxing me pretty hard.
    No way in hell I'd be able to hold up to that at this point in my life.
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    Quote Originally Posted by Rodja View Post

    No way in hell I'd be able to hold up to that at this point in my life.
    Its took me about 3 weeks to get my cns up to par. But all seems ok now. Schwabs programming is aggressive.
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    10/14/14-me bench
    Bench in shirts
    Old inzer sbd
    3 board 405x1
    2 board 495x1
    1 board 545x0, didnt move at all, very little out of this thing.
    Jack shirt
    2 board 545x1
    2 board 585x0, slide on bench, bet groove was perfect and it flew up until i started sliding.
    Db complex
    Oh-70x10
    Neutral flat-70x10
    Neutral incline-70x10
    Wide grip pullups
    Bwx10,8,6,4
    Tate press
    40x3x12
    Mini band pullapart complex w/ extra overhand and underhand sets
    10 each way for 2 sets
    Notes: sticking to the jack from here on out to learn the shirt to a t. I was able to set the sleeves perfectly, get my mind right, and bench in my groove again. I am happy all went well considering, i will either take a max off a 2 board next week or if. Really feeling on ill take a 1 board. I suck off 1 boards for some reason but i also suck at touching too. Any suggestions? I manage to pull it together on meet day but id like to not have that be the case. Tonight was a huge step in the right direction again.
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    Rodja's Avatar
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    Quote Originally Posted by SweetLou321 View Post
    10/14/14-me bench Bench in shirts Old inzer sbd 3 board 405x1 2 board 495x1 1 board 545x0, didnt move at all, very little out of this thing. Jack shirt 2 board 545x1 2 board 585x0, slide on bench, bet groove was perfect and it flew up until i started sliding. Db complex Oh-70x10 Neutral flat-70x10 Neutral incline-70x10 Wide grip pullups Bwx10,8,6,4 Tate press 40x3x12 Mini band pullapart complex w/ extra overhand and underhand sets 10 each way for 2 sets Notes: sticking to the jack from here on out to learn the shirt to a t. I was able to set the sleeves perfectly, get my mind right, and bench in my groove again. I am happy all went well considering, i will either take a max off a 2 board next week or if. Really feeling on ill take a 1 board. I suck off 1 boards for some reason but i also suck at touching too. Any suggestions? I manage to pull it together on meet day but id like to not have that be the case. Tonight was a huge step in the right direction again.
    Ever thought about doing a set where it starts with a 2-board and then down to a 1-board?
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  

  
 

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