Sweetlou's training log

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  1. 5/23/14-de bench
    De floor press with chains, 60% bar weight and 10ish% chain weight
    185+40lbs chainx8x3. 4 med and 4 comp grip.
    Rack lockouts w/ slingshot
    405x5
    455x7 2 rep pr
    275 no sling shotx10
    Kroc rows
    100x30 each arm
    Side raises/scarecrows/bb curls
    10x10/5x10/45x10
    15x15/5x10/65x10
    15x15/5x10/75x8
    Notes: great session. Got in and put in good time. Nailed a rack lockout rep pr even though I feel pretty beat up from Wednesday. Did Kroc rows bc I love.them and hate them. Decided since.obb only.goes up to 125 I will have two weights I can work on.rep prs with depending on how beat up I am. Today I was beat up.


  2. Nice session lou. I lold at your pr - so much weight.

    Are the 100s or 125s rubber plates (what im really asking is are they flat at the ends)? Honestly it might not matter for this trick, but you might be able to add dimes to each side of the db and tie it all up with a couple of light bands.
    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
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  3. Haha thanks man. Top end is definitely my strong point. They are round plates not rubber flat ones. Idk if that trick would work.

  4. 5/25/14-de lower
    De squat w/ chain w/ parallel box
    60% bar weight about 10% chain weight
    270+40lbs chainx8x2
    Ghrs
    Bwx10,10,8,5
    Roman chair
    35x10
    45X8
    55x8
    Gpp: walk with sled 3 laps with 45lbs on sled
    Notes: speed work was hard today. I was very bloated which didn't help. I decided to use the mastadon bar today. That bar always gives me issues but I will most likely be using that or the squat bar at meets so I plan to do all my speed work with either of those bars from now on to get my form dialed in on them. Decided I need to move faster in my workouts and try to include some gpp when not doing speed pulls. Will be transitioning back into gear this next 6 week cycle so I am beginning to prep my body for that.

  5. 5/26/14-me bench
    2 board press with bands, doubled mini bands, about 80lbs band tension at the top.
    305+bandsx1
    315+bandsx1
    335+bandsx1
    Sohp
    155x6
    165x6
    145X6
    Wide grip pull-ups
    Bwx10,10,5
    Underhand grip pull-downs
    120x10,10
    Unilateral mini band touchdowns
    100 total reps
    Mini band pullaparts complex with an extra overhand and underhand set at the end
    10 reps each way 2 sets
    Notes: starting to transition some me lifts back over to gear specific. Hit a hard single today with about 415 top weight. Did some good ohp today and really hit the weaker shoulder hard. Did the lift to build my bench not to build the movement itself. Tried underhand pull downs the first time in forever and they felt great. Will try to include more underhand work in the future.
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  6. 5/28/14-me lower
    Comp squat
    W/ wraps
    455x1
    475x1
    With ace suit straps down no wraps
    505x1
    555x1
    605x1
    Rounded back ssb gms
    240x5,5,5
    Step ups
    25x10
    40x10
    55X10 pr
    Side bends
    60x10
    70x10
    80x10 pr
    Notes: was planning on doing a triple at 90% raw but my spotters racked it after one rep so I took 95% also. Then I wanted to see how 2 plys of ace material felt after 12 weeks of pretty much no gear. Blew up 605 And could have gone much heavier but shut it down anyways. Very happy with this lift. Trying some more direct erector type stuff as my training partner does it and attributes it to his 650 raw pull at 220. We will see how it goes.

  7. 5/30/14-De bench
    De floor press w/ chain
    50% bar weight about 10% chain weight
    155+40lbs chainx9x3 comp/med/close grip
    Close grip incline with shoulder saver
    185x6
    205x6
    225x6 pr
    Wide grip seated cable rows
    165x10
    195x10
    225X

  8. 5/30/14-De bench
    De floor press w/ chain
    50% bar weight about 10% chain weight
    155+40lbs chainx9x3 comp/med/close grip
    Close grip incline with shoulder saver
    185x6
    205x6
    225x6 pr
    Wide grip seated cable rows
    165x10
    195x10
    225X10, pr, the whole stack lol
    Side raises/scarecrows/bb curls/overhead light band ext
    10x15/5x10/45x10/20
    15x15/5x10/65x10/15
    15x15/5x10/65x10/15
    Notes: took forever to get started once we got there bc the gym was packed but once we got going it was smooth sailing. Great day felt strong. Excited for training days coming up. Snagged 2 prs today also.

  9. 5/31/14-De lower
    De squat w/ light bands to parallel box, 50% bar weight
    250+bandsx8x2
    De sumo pulls w/ doubled minis
    315x4x1
    365x2x1
    Ghrs
    Bwx10,10,10,8
    Standing cable crunches
    105x3x12
    Notes: was a decent day. Squats went great. Have some tightness in my right.shoulder if I can work out will make my set up smoother. Also my sumo form was everywhere today trying to dial it back in seeing what I like and don't like now with the break. Will probably stick my Chris duffin style set up for now. Allows me to get more rotation at the hips and tighter ingeneral. Partner passed put pulling today so things started to shut down.after that. He was ok. Not enough food+to many stims+not enough water+bands equaled him hitting the floor. Sucked.

  10. Wow dude crazy glad he isn't injured

  11. Quote Originally Posted by Duramaxhd View Post
    Wow dude crazy glad he isn't injured
    Yea he just went out. I sat him down for 30min and made him hydrate and relax to make sure he was ok and we didn't need to take him to the er.

  12. 6/2/14-Me bench
    Floor press
    275x2
    295X2
    315x2 pr
    Db complex
    Oh-80x10
    Flat-80x10
    Incline-80x10
    Decline-80x10
    Wide grip pull-ups
    Bwx10/8/5
    Close grip neutral grip pulldowns
    135x12/12
    Unilateral mini band pushdowns
    100 reps
    Mini band pullapart complex with extra overhand and underhand sets.
    2 sets 10 reps each way.
    Notes: was not my best day feeling wise in the gym but got a 2 rep pr today which I was very happy about. Also got what I think is a pr on the db complex.

  13. 6/4/14-me lower
    Sumo pulls raw off about a 3 inch block
    565x2
    585x2
    605x1
    Rdls
    275x6/6/4
    Unilateral leg press w/ a pause at the bottom.
    2ppsx10/10
    Leg raises
    Bwx12/12/20
    Notes: surprised myself on the sumo block pulls today. Have some form things I need to clean up on my lockouts. The 605 was brutal but I never felt like I hitched however I was told I did hitch and also told I didn't hitch but I was shaking so I could get reds for that if I was in a meet. That is what I need to clean up so it's a cleaner and smoother lift. That is the most I have ever pulled raw let alone geared in any sumo variation. Any tips on how to not shake on 100% lifts would be appreciated as it do it sumo and conv.

  14. Quote Originally Posted by SweetLou321 View Post
    6/4/14-me lower Sumo pulls raw off about a 3 inch block 565x2 585x2 605x1 Rdls 275x6/6/4 Unilateral leg press w/ a pause at the bottom. 2ppsx10/10 Leg raises Bwx12/12/20 Notes: surprised myself on the sumo block pulls today. Have some form things I need to clean up on my lockouts. The 605 was brutal but I never felt like I hitched however I was told I did hitch and also told I didn't hitch but I was shaking so I could get reds for that if I was in a meet. That is what I need to clean up so it's a cleaner and smoother lift. That is the most I have ever pulled raw let alone geared in any sumo variation. Any tips on how to not shake on 100% lifts would be appreciated as it do it sumo and conv.
    Do you shake on squats as well?
    M.Ed. Ex Phys


  15. Quote Originally Posted by Rodja View Post

    Do you shake on squats as well?
    No I don't nor do I shake in gear.

  16. Quote Originally Posted by SweetLou321 View Post
    No I don't nor do I shake in gear.
    About what % does it start?
    M.Ed. Ex Phys


  17. Quote Originally Posted by Rodja View Post

    About what % does it start?
    95% and above usually.

  18. Quote Originally Posted by SweetLou321 View Post
    95% and above usually.
    Catch some vid next time you go that heavy. I'm curious to see how much shake there is. It's a bit odd that you don't do it on squat. I'm trying to figure out a reason, but I'm drawing a blank outside of the CNS due to the deadlift being the most physically demanding.
    M.Ed. Ex Phys


  19. Napalm shakes on max effort deads as well. Unfortunately he is off the grid to ask.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  20. Quote Originally Posted by Rodja View Post

    Catch some vid next time you go that heavy. I'm curious to see how much shake there is. It's a bit odd that you don't do it on squat. I'm trying to figure out a reason, but I'm drawing a blank outside of the CNS due to the deadlift being the most physically demanding.
    I assume it is a mix of cns overload due to not having the proper motor patterns atm. I pulled raw conv for 12 weeks and by the end it was much less then at the beginning. And that was the second time I have pulled heavy raw sumo in over a year. Soist likely cns. Will grab video 2 weeks from now when.I test my raw sumo pull.

  21. 6/6/14-DE Bench
    DE Floor Press w/ Quad Micros
    135+bandsx9x3 comp/med/close
    Close Grip Incline w/ Shoulder Saver
    185x6
    225x7 PR
    235x6 PR
    Wide Grip Seated Cable Rows
    195x10
    225x10/8
    150x14
    Side Raises/Rear Raises/Tate Curls w/ Mini Band/Overhead ext w/ Light Band
    10x15/10x10/15/20
    15x15/10x10/15/15
    15x15/10x10/15/15
    Notes: Suprised myself to get 2 prs on the incline today. Only planed on doing the 235 for 3-4 reps but felt strong for once so I got all 6 reps. I am not sure why but lately I feel out of it mentally and libido. Also not as full as normal and feel flat. weight is holding around 222. I have stopped using any ais last week as I just dont feel i need them. Have been using nolva for some minor gyno issues at 10mg a day. I suspect this is causing my issues and have since stopped its use.

  22. Clear your PMs.
    M.Ed. Ex Phys


  23. Quote Originally Posted by Rodja View Post
    Clear your PMs.
    Done, thanks man.

  24. 6/8/14-de lower
    De squat w/ ssb w/ light bands to parallel box
    240+bandsx8x2 55%
    Ghrs
    Bwx10x4
    Standing cable crunches
    135x10
    150x10
    120x14
    Notes: nice and quick day. So i have some gyno issues i have been dealing with after my dr prescribed dhea which just drove up my e2 and not my dhea levels. Since i have stopped it and started low dose form. Should i just let my estrogen level out and hope it clears up or letro it away suck it up in the gym and bedroom for a few weeks followed by aromasin/nolva then low dose ai that point forward?

  25. How long has it been there?
    M.Ed. Ex Phys


  26. Quote Originally Posted by Rodja View Post
    How long has it been there?
    It was off an on for about 5 monthes now. Got at its worse 3 monthes ago when it rebounded after using low dose letro for mentdione while getting for a meet. I tapered off onto formeron but that stuff did nothing for me even at 200mg a day since then it has been ok using adex/asin but still there.

  27. Letro may be the only option unless you can find some good Raloxifene.
    M.Ed. Ex Phys


  28. Quote Originally Posted by Rodja View Post
    Letro may be the only option unless you can find some good Raloxifene.
    I have only seen it at one rc place and it was out of stock. Havent seen any ugls or hg anywhere though. It was gone when i used .6mg letro e3d on the ment so i hope it works. Which ai do you prefer on blast/cruise?

  29. Quote Originally Posted by SweetLou321 View Post
    I have only seen it at one rc place and it was out of stock. Havent seen any ugls or hg anywhere though. It was gone when i used .6mg letro e3d on the ment so i hope it works. Which ai do you prefer on blast/cruise?
    I was using Arimistane, but switched to Exemestane about 3 months ago.
    M.Ed. Ex Phys


  30. Quote Originally Posted by Rodja View Post
    I was using Arimistane, but switched to Exemestane about 3 months ago.
    Ok cool thanks. What dosage do ypu use if you dont mind me asking?
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