Sweetlou's training log
- 03-17-2012, 12:04 AM
- 03-17-2012, 11:59 AM
My setup on sumos is:
Position feet/shins about 1/2" away from the bar
Descend into postion like a squat (e.g. flare knees, arch lumbar)
Take big air
Reach down for bar to lower myself the last 2-3"
One thing to remember is that you should not be able to see the bar when you're about to pull. As Tate says, imagine you're trying to drop your nutsack on the bar as you're getting into position.M.Ed. Ex Phys
- 03-17-2012, 02:07 PM
Also what do you mean I lost my arch when I unrack to squat? Care to share a vid of how it should look unracking. I had read that to unrack you should fire the glutes and that causes me to stand all the way up. Ive been doing this for awhile so id like to see what I should be doing. Thanks again. Ill get some side/front shots next week.
03-17-2012, 05:53 PM
Regarding the unrack, ideally you are able to unrack it without losing the arch. I set the bar at about chest height and then really dig my traps into the bar and my knees are still bent. When I straighten my legs, the bar is clear, but my arch is still tight and I start to walk back.
M.Ed. Ex Phys
03-17-2012, 11:40 PM
03-17-2012, 11:46 PM
DE Bench w/ straight weight
165x9x3 3 diff grips
Oh DB Press Neutral Grip
Chest Supported BB Rows with mini bands
Medicine Ball Pushdowns+Mini Band Pullaparts
4 Way Neck Machine with DB Shrugs
50lbs for 2 sets and 50x20,20
Notes: Another pre-hab based session. Both me and my partner are mentally ready for a deload. Worked on my bench some more and its getting better just gotta find where to put my legs. Gonna get some ping pong balls to put under my heels to reinforce leg drive. Those rows werent even heavy, just a fight against the clock with the bands pulling us down. Fun day. Also worked on my squat and deadlift too.
03-24-2012, 01:44 AM
03-24-2012, 11:20 PM
Sorry guys, I got a few workouts to update. Monday me and some close friends drove to panama city beach for dayglo. I live in florida so it wasnt bad. It was a great time and a great way to celebrate turning 21. I had a blast for 2 days and really relieved some stress from my busy schedule. I was gonna go to ultra this weekend but I had to think about my past problems and my lifting goals, 3 more days of partying would not have been smart.
03-24-2012, 11:23 PM
3/21/12-ME Bench, deload
Flat DB Press
Seated Cable Rows
Medicine Ball Pushdowns+Rope Face Pulls
Notes: Easy day, pretty tired from the weekend.
03-24-2012, 11:31 PM
DE Box Squat w/ 60lbs of chain weight
185lb bar weightx8x2, Pointed my feet out a lil more and really spread the floor, I sat back really well and didnt tip as much. I also was moving super fast to. Great change.
Speed Sumo Pulls/Suit Work
275x1 All good and fast reps really getting a good groove with light weights.
Suit straps down (single ply titan superior)
495x1,1 All these reps flew up with ease except for 495 bc my straps were down and my upper back still is my weak link in my pulls/squats/bench, that middle trap area to be exact.
Notes: I hate suiting up, pain in the ass and is like cardio. However I need to do it more often to see if I wanna compete in it. It is fun once your in the tho. Imma prob get a titan double ply centrion soon for squats and keep my superior for pulls.
03-24-2012, 11:40 PM
Prowler Rows/Face Pulls
prowler+50lbs. 200 meters total I believe, half rows half face pulls
DE Bench w/ 60lbs chain weight
115lbs bar weight w/ chainsx9x3 with 3 diff grips. I think I found my bench form, ME days will tell. FAST day tho.
Oh Neutral Grip DB Press
Iso Hammer High Row
4 way neck machine+Hammer Curls
40lbs neck, Pulled my neck earlier in the session and wanted to loosen it up.
Conditioning: Prowler 100 mete sprints with adding weight every 50 meters. We started with 30lbs on the prowler ended up with 180 I believe at the end then went back down to 30. This put me on the ground just wanting air and water. Will start doing more gpp and conditioning, feels good.
Notes: Last day of my deload. Good week.
03-26-2012, 09:31 PM
Push the prowler, 90lbs for 3 200 meter laps
Conventional High Pulls Below the knees
495x0,0 I cant do high pulls, I can pull more off the ground and the same off a deficite. Will be dropping these. Cant get the form right.
180+2 mini bandsx10
Wide Grip High Cable Rows
Seated Rope Crunches
idk but it was very hard i think 60x10,80x8,70x10
Notes: Couldnt get my form right for high pulls, I must do something when I pull off the floor that allows me to carry the weight to ******* that I cant mimic on a high pull.
03-26-2012, 09:43 PM
03-26-2012, 09:52 PM
03-28-2012, 12:19 AM
03-28-2012, 12:20 AM
03-28-2012, 12:40 AM
03-28-2012, 08:41 AM
03-28-2012, 11:18 AM
03-28-2012, 11:18 AM
03-28-2012, 10:57 PM
GPP: Chins bwx10,10,6,6. not really gpp i guess but makes me better none the less
2 Board Press w/ comp grip
355x0 just shy of *******
345x1 PR, not bad. Really hammering my bench form in.
Dips w/ bands
Bw+doubled up monster mini and mini bandx8
Bw+2 doubled up mini bandsx8
Bw+1 doubled up mini bandx12 (it felt like the band weight was the same the whole way thru and they were just yanking me down, made my tris contract very hard)
175x3x3 (never do these, just working on the form, my partner does strong man so he wants to start to work on his clean more)
Banded Medicine Ball Pushdowns+Pullaparts
2 mini bands+140lbsx33/monster minix40
2 mini bands+170lbsx23/monster minix30
2 mini bands+190lbsx12/monster minix30
2 mini bands+140lbsx32
4 way neck machins
35lbs for 2 sets of 10, tweaked my neck last week taking it easy.
Notes: Overall great session and a big step up from where ive been the last few weeks. Idk how much 2 board presses will help me as it feels like I barly have to lower the bar. Next cycle is full bench so Im excited to see how things go. Ive hit PRs on my main 3 variations of bench, floor press was 245 now 275, Cambered bar was 245 for 1 and now its 270x2, and 2 board is now 345 for 1 where it was 335 before. Im excited anyways.
03-30-2012, 03:25 PM
DE Box Squat w/ Bands
185lbs bar weight+monster minisx8x2
Speed Sumo Pulls w/ Straight weight
Notes: Got some good tips from an older and more experienced powerlifter. He was mentioning my squat/sumo pull form. He said I was ducking my feet out to much making me unbalanced and decreasing my leverages. He explained how it puts pressure on the back side of the joint and how wide I am im getting no quad in my lift. Mostly glutes/hips. He suggested I find my happy medium to where my hips,glutes,quad,and hams all work together on both lifts. This will prevent injuries and allow for my lbs lifted. It made sense, so ill be playing my squat/pull stance the next few sessions to really get a better groove.
03-31-2012, 11:23 PM
GPP: Chinsx8,10,8,9 various grips
DE Bench w/ doubled up mini bands
95lbs bar weight w/ bandsx9x3 3 diff grips
275x0 didnt touch
315x0 touched but the shirt is to loose to use, it wasnt mine tho. Ill be ordering one soon.
Standing Oh BB Press
Rolling Tricep Ext
Iso Hammer Low Row
4 way neck machine+external prehab
35x2 sets of 15, 8lbsx2 sets of 15
Notes: Tried a shirt today, two loose by far. Ill be ordering some gear in prep for a meet in october to hopefully compete geared. Ill be getting a titan super centurion for squats and maybe pulls or ill just use my titan superior for pulls, and a titan super 2-ply F6 for benching.
04-02-2012, 06:42 PM
GPP: Walking with the prowler loaded with 50lbs. 3 200meter laps.
Sumo Pulls w/ Chains
225+90lbs chain weight at *******x1,1,1
275+90lbs chain weight at *******x1
315+90lbs chain weight at *******x1
365+90lbs chain weight at *******x1
405+90lbs chain weight at *******x1
455+90lbs chain weight at *******x0, missed it just below my knee, form didnt break everything looked good. It just was a long pull and I ran out of energy and had to dump it. Need to get faster. Not a bad day for only pulling sumo 10-15 times ever.
Reverse hyper w/ bands
180lbs+2 mini bandsx10,10,10
Close Grip Seated Cable Rows
Seated Rope Crunches
Notes: Good session and the best ive felt pulling in awhile. I worked on my sumo stance some more and really got a happy medium between my hips, glutes, hams, quads. Im not sure yet but I think my sumo may pass my conventional soon with how much better it feels.
04-02-2012, 09:15 PM
Beast pulls. Yeah man, lots of people wish they could do sumo stance. Pretty sure that wide of a stance gives you more leverage, and with a slightly shorter distance allows you to pull more. Problem is mobility for most. Plus, hell, Big Benny and the next 2 strongers pullers pull conventional so who really knows =p That's beside the point, though. Were the pulls with a suit? just curious
04-04-2012, 09:14 PM
04-04-2012, 09:23 PM
GPP: 500lb Tire flipping, 3 rounds of 5 flips. The sun here in florida is brutal.
Bwx8,8,7,8 Im working on my form on these, didnt realize I had issues haha
2 Board Press
355x0, wasnt in the cards today, Ive never been set up better for any press in my life either. 345 came right up, I worked keeping my wrists straight, wraps werent tight enough, and getting a better tuck. My weak point on my bench is no longer my back or core, its my delts/tris as I was stable and in control lowering the bar.
Bwx10, my strength on dips went down.
185x1, the last two just flew right out of my hands, my grip went.
165x3,3 hook gripped and these came easy
4 way neck machine
35lbsx2 sets of 15.
Notes: Rough session for sure. Learned my weak point on bench is tris/delts right now. My back is finally starting to get where it needs to be for bigger numbers. Ill be hitting the tate presses, extensions, dips, and oh presses hard for now. I already started but I cant let them slip again. The tire/hang cleans really got me. Sore already.
04-07-2012, 01:06 PM
GPP: 20 500lb tire flips in 10min. Worked on form.
DE Box Squat w/ Monster Minis
Didnt happen, I must have tweaked something doing those sumo pulls on my right inner thigh. Not bad I could squat but I felt it so I opted to take it easy to avoid any real injury.
Speed Conv Pulls
315x8x1 I got some vids of this, Ill post up. Ill not I gave blood yesterday and was tired this day, so everything felt a lil slow.
ABductor/Adductor pre-hab on the 4 way hip machine
Notes: good session super tired, like god damn tired hahah.
04-07-2012, 01:07 PM
Anyone know which macro is the bodies prefered energy source? Carbs or fats? I kinda wanna lock my diet down a lil more then just a lot of food. Lately its about 250-275g pro/300-400g carbs/150-200g fats. I dont like carbs all the much and I force them down.
04-07-2012, 04:12 PM
You bodys preferred source is carbs, although you can make it run on fats, if you eliminate ALL carbs ie ketogenic dietOriginally Posted by SweetLou321
Look into quinoa, tons of cals and carbs, easy to eat, and it contains ecdysteroids
04-07-2012, 04:25 PM
04-07-2012, 06:15 PM
Thanks guys, the only reason I eat them still is bc I notice my sessions are better with them that high. Its mostly fruit, veggies, rice, and potatoes tho.
04-07-2012, 06:25 PM
GPP: 50lbs on the prowler, 3 100 meter laps. 50 meters fo face pulls followed by 50 meters of rows.
DE Bench w/ doubled up minis
115 bar weight w/ bandsx9x3 3 diff grips. I got a lot of form work today and my bench seemed to improve a lot. I fixed my feet and the way I tuck to be more even when pressing.
Standing Oh BB Press
165x5,5 Building my oh press strenght back up
Iso Hammer Low Row
Conditioning: Circuit of Medicine Ball Slams (10 reps)+Jump Rope (20 jumps)+Overhead Mini Band Ext (20 reps)+Kettlebell Swings (10 reps). 15min straight, completed 9 total laps no rest.
Notes: Great session, finally got prehydrated for my workout. Ive had trouble with it lately. Fixed my bench form some more which is nice and felt better. Also im starting to get some oh press strength back. Overall great day and I feel great now.
04-07-2012, 06:32 PM
04-09-2012, 10:25 PM
GPP: 20 tire flips with a 500lb tire
Conv Pulls w/ Chains
315+90lbs chain at the topx1
365+90lbs chain at the topx1
405+90lbs chain at the topx1
455+90lbs chain at the topx0, so it appears neither my conv or sumo are much better then the other. I hit a wall off the ground on this, no form break down just not enough speed to overcome the chain loading on. Ill continue to work on my sumo as ive been really liking it. Overall not to happy with these pulls today.
270+2 mini bandsx10,12
Dead Stop Leg Press with feet as wide as possible and high as possible.
360x10, easy sets. Cut it here as this is the first quad work ive done in forever. Ive heard from several big lifters that doing dead stop leg presses in the same spot as ur pull helps you break the floor. Well i couldnt breakt he floor like I wanted with sumo or conv so im gonna add it for now.
Seated Medium Grip Cable Rows+Seated Rope Crunches
Notes: Good session, not happy with my pulls but I think I finally need to add quad work to help me break the floor better with pulls.
04-11-2012, 09:49 PM
04-11-2012, 11:00 PM
04-11-2012, 11:03 PM
04-11-2012, 11:07 PM
GPP: 3 100 meter pulls of 50% face pulls and 50% rows with the prowler, 50lbs on it.
2 Board Press
355x1 PR. I fixed some tweaks in my bench set up, made it faster. I also tweaked where I put my feet and hands to get better leg drive and make it so I stopped dipping my wrists back. My partner said it looked like I was in a shirt bc I loaded slowly into my lats then blew the weight off the board with ease. I probably had anout 10-15lb in me but stopped here as it was a 10lb PR already.
Bw+90x7 weight was swinging to much
195x3 switched over for my work out partner to better understand cleans. Will continue with power cleans for a lil while now.
4 Way neck machine
35x2 sets of 15 reps each way.
Notes: Great session all around. Fixed my bench form some and it feels like a night and day difference. Very excited for things to come.
04-11-2012, 11:09 PM
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