Sweetlou's training log
- 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
03-14-2012, 09:09 PM
Cambered Bar Bench w/ 1 board
270x2, didnt set up right and go pulled loose on the lift off. Im technique is getting better as all the sets before were fast and strong. So much better then ever before. This is Pr as my best single for this lift is 245x1, and 265x2 for a double. So im still happy.
Straight Bar Chest Supported Pendlay Row
Conditioning/Assistence/Pre-hab circuit: High Box Jumps to platformx10, Medicine Ball Slamx10, Monster Mini Unilateral Face Pullsx25, Mini Unilateral Pushdownsx25. This was done back to back for 10 straight minutes. Only rest was however many breathes it took to finish the movement. Ended up doing 4 laps.
4 way neck machine
Notes: So I didnt get much sleep last night and worked today so I was once again running on E. My gym partners shoulder has been bothering him, most likely an overuse thing. So we cut the assitence and tried something different today. We both got PRs again so we cut the inclines. Then we did our row work then all our other stuff for extra volume and prehab in a circuit. I put this together after reading kabukis blog post about concentric training (I believe this was it). Stuff like GPP and how it works to increase volume, recovery, and strength in time. We are both out of shape so have decided that once a week we will do our main lift, one main assistence, then some form of concentric conditioning/prehab work. Then neck or abs. We both work the same job so we can only train about 2 times a week together out of 4. These will always be done together. This is to help us recover better and get in some conditioning each week with out GPP. Also he trains for strongman so this will help im get in work for that too, not to mention make things fun. We will also be doing a planned deload after every 2 cycles. We train conjugate system yet we are raw so we will deload more often. So it will look like this for bench.
Floor press-3 weeks of singles
Cambered bar bench w/ 1 board-3 weeks of triples
2 board press-3 weeks of singles
comp bench press-2 weeks of doubles, 1 week of singles
Goodmorning variation-3 weeks of triples unless suspended (which is a single)
Box Squat-3 weeks of singles
Pull variation of the time sumo/conv-2 weeks high pulls, 1 week off the floor. Not to failure, like 95%
Free Squat-3 weeks of singles
03-16-2012, 08:24 PM
DE Squat w/ straight weight
275x10x2, I got a vid of my 9th set for some of you to comment on.
Speed Sumo pulls worked up to a heavy single to see where form breaks down ect
365x1, got a vid for this set for feedback also
455x0, hips shot up so I stopped the pull no need to max here
Mini Band Unilateral Leg Curls+Reverse hyper
Notes: Good session overall. Happy with the 405 pull. It came up and locked out good. I got a vid of 365 and I can see that I duck my head at the top which rounds out my back. Also my hips look to high and far away from the bar. I have no idea how to set up for sumo as im a conventional puller. I read a few articles on elitefts but still got no idea how to set up or how it should feel or even look.
03-16-2012, 08:25 PM
03-16-2012, 10:31 PM
Idk how to embed so if anyone knows please explain. Also how do you set up for a sumo pull? How far away from the bar ect?
03-16-2012, 11:36 PM
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.
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