Sweetlou's training log
- 02-27-2012, 09:43 PM
- 02-27-2012, 10:19 PM
02-27-2012, 10:32 PM
EDIT: to clarify, I've always known and understand why box squats are harder than regular squats ... it's the same reason pause pressing/floor pressing is harder than bench pressing. The dead stop releases tension built up in the muscle, and you don't get the extra power from the stretch reflex (is that what it's called? it's been a while) to help you push more weight.
02-27-2012, 11:12 PM
02-27-2012, 11:27 PM
02-28-2012, 12:43 AM
03-03-2012, 02:46 PM
Camber Bar Bench, about a 2-3 inch camber with a 1 board since I dont the have gut my partner does haha.
255x3, doing triples. Stopped here as it was pretty hard and I got 2 more weeks of this.
Incline DB Press
70x12 PR b 3 reps
Neutral Grip Cable Rows
Mini Band Pushdowns w/ Rope Face Pulls
Conditioning: 4 100meter sprints with 90lbs on the prowler. Very out of shape. Went home sick from this and laid down for 2 hrs before moving again lol.
Notes: Will start building my conditioning back up.
03-03-2012, 02:48 PM
DE Box Squat with straight weight
Speed Sumo Pulls with monster minis
225 w/ bandsx8x1 Tore up my legs but form is getting better.
Notes: Tired, but fast session.
03-03-2012, 02:51 PM
DE Bench with straight weight
135x9x3, 3 different grips
Grappler Oh Press
Oh Band Ext with light bands
Chest Supported Wide Grip T-bar rows
Incline DB Shrugs+4 way neck+External Pre-hab
Notes: Forgot to do cardio, oh well fast session. It felt like cardio anyways haha.
03-05-2012, 11:09 PM
3-5-12-ME Squat/Deadlift, my 21'st bday too!
430x1 PR, it felt heavy but came up faster and easier then 425. Very happy with a PR regardless if its just 5lbs lol
135x15,20,20 PR for 2 sets of 20
Chest Supported Cambered Bar Pendlay Row
Bw+monster minix12 PR
Notes: Felt like ass coming into this session, really had to get my mind right to kill this session. But I got 4 PRs today and felt great about them. Mind over matter today. 430 felt like it was gonna crush me coming out of the rack and on the way down but easy up.
03-07-2012, 10:32 PM
2-3 inch cambered bar bench w/ a 1 board
Incline DB Press
Close Grip Seated Cable Rows
Mini Band Pushdowns+Rope Face Pulls
4 Way Neck Machine w/ Shoulder Horn
45x2 sets. 15x20, 20x15
Notes: Still a lil rundown and didnt get the cals I needed for this. But I got a PR regardless! Also Im going to take a week to deload after this 3 week wave and just do assistence stuff. Its time.
03-10-2012, 03:30 PM
DE Box Squat w/ straight weight
Speed Sumo Pulls w/ Monster Minis
235 w/ bandsx7x1. Ive done some reading on sumo pulling and will quite the bands and do chains for straight weight from now on and work on form. Also 1 month or so Ill be working up to a heavy single to see what breaks down ect.
Notes: Good session, still working with sumo pulling.
03-10-2012, 03:36 PM
DE Bench w/ straight weight
Numbers were all over the place today. As my partner noticed I was pushing thru my toes and not my heels causing my but to come off the bench. We finally fixed this issue and I finally learned why bench a full body movement. Time to perfect this.
Oh Grappler Press
Oh Band Ext with light bands
Chest Supported T-bar row wide/med grip
Incline DB Shrugs+4 Way neck+External Pre-hab
Notes: Good session, happy to be one step closer to improving my sh!t bench. Im a great puller and squater. Im a horrible bencher. Time to make me good at what I suck at. Time to bench haha.
03-12-2012, 08:28 PM
Mini Band Pullapartsx100 total reps
Notes: I did not sleep well at all last night. Woke up for work and felt like a zombie. Work was super busy and barly got to eat. Then I got home and just wanted to pass out. Not to mention my diet was off the past few days. Good thing next week is my deload bc im ready to just recover. I got the Pr I had in my mind. My sticking point is half way up but I accelerated right thru it. I did some prehab to finish. I helped this kid with his squat for a spot so it worked out. So my current PR is 435 or 445 if I actually account for the 55lb squat bar, Ive been just using 45lbs in my math. So thats a total of 40lb increase in 3 weeks. Im happy.
03-12-2012, 08:55 PM
You're setting PR's at a damn good clip. I've only set 3 the past 6 weeks: 415x1 on squat, 250x5 on bench, and 455 traditional deads.
M.Ed. Ex Phys
03-13-2012, 09:29 PM
03-13-2012, 09:34 PM
03-13-2012, 09:45 PM
sup sweetlou.. thats a growing squat # you got there..
im following, silently....
btw im going to start posting in my log again.. lol im so inconsistant... im going to a USAPL meet in may in PA... bench/dead comp...
going to attempt 600 if they have a deadlift bar im told they bend more...
03-13-2012, 09:58 PM
03-14-2012, 02:53 PM
03-14-2012, 02:54 PM
03-14-2012, 02:55 PM
03-14-2012, 02:56 PM
03-14-2012, 03:03 PM
03-14-2012, 08:53 PM
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