Sweetlou's training log
- 08-10-2014, 06:22 PM
- 08-10-2014, 10:25 PM
08-10-2014, 10:49 PM
08-11-2014, 01:21 AM
08-11-2014, 10:56 AM
08-11-2014, 10:58 AM
08-11-2014, 03:39 PM
De box squat w/ mastadon bar to parallel box w/ chains
De conv/sumo deadlift w/ chains
Conditioning: 3 laps with 90lbs on the prowlers sprints
Notes: good day really working on getting my core locked in with the rest of me on my lifts
08-12-2014, 02:48 PM
Got all my gear back from ginny. I think she made my briefs and suit to tight. It will take a miracle to get these on. Shirt fits well and will be using it tonight.
08-12-2014, 03:51 PM
08-12-2014, 08:33 PM
What do you guys recommend for someone with small arms on the JMs? Aside from grow some lol
"Jackie Treehorn treats objects like woman man."
08-12-2014, 08:48 PM
08-12-2014, 08:49 PM
08-12-2014, 08:57 PM
Bench in jack shirt to 2 board
585X1 40lb pr
Db floor press
Mini band pullapart complex w/ extra over and underhand set at end
2 sets 10 reps each way
Notes: havent been in a shirt since march and hit a 40lb 2 board pr amd.finally pressed 585 and held it. Felt great. And the more weight i added to the bar the better each set felt. Goal is 600 next meet. Got my briefs ans suit on. Fits like a gloove and i love it. Goal in this combo is 800.
08-12-2014, 11:17 PM
Nice work! Blew up that 2 board. 2 grand total, coming in hot.
08-12-2014, 11:41 PM
08-13-2014, 12:00 PM
Just wanted to share what ginny did to my gear. She always does a great job and for a fair price. It also only usually takes her a month to do it. The first is a 54 jack with the arms taken out, an inch removed off the bottom to get it over my elbows, and the whole chest plate has been reinforced. The second is a pair of 48 ace briefs with the hips and waist taken in, i had he cut the front open so i could get it on with a tighter fit in the waist and hips since my legs are bigger then those measurements, and the velcro was added to tighten it back together to remove excess material for a tighter fit with my belt and less material wrinkling up.
08-14-2014, 10:36 PM
2 inch sumo block pull, raw
Reverse hypers w/ pause at top
Gpp: walking with sled. 1 lap walking forward and 1 lap walking backward back to back. 1 set w/ 45, 2 sets w/ 70
Notes: i wanted to push to failure today. I needed to see why my sumo pull wasnt moving like it should. After the hard 585 on 605 my hips couldnt maintain position to break the blocks so i fell forward to do it. So i am going to finally making bringing up my hips a priority. The gpp was done with each step being as strong as possible and firing my glutes/quads/hamstrings. Things that will be added. Pause ssb squats, kb swing, banded demil deads. Things im keeping gms but switching to banded, reverse hypers w/ pause, and step ups. Also going to try to move more of my abs work towards stability based stuff and away from crunching motions like chris duffin suggests.
08-15-2014, 11:19 AM
08-15-2014, 01:43 PM
08-16-2014, 10:58 PM
De bench w/ chain
185+60lbs chain 8x3
Wide grip seated cable rows
Side raises/unilateral micro band facepulls/kb front raises/standing oh walking bottom up kb press
Db hammer curls
Notes: good day. Those jm presses were brutally hard. Still using the db rows to work on my core. Overall strong and productive day. Lots of volume on this day lately. But things seem to be coming along.
08-17-2014, 01:35 AM
Man, going from your first page to 29 and 30...Improvement. Much improvement. Solid stuff, bud. Sollllliiiiidd
08-17-2014, 01:39 AM
08-17-2014, 08:39 PM
De box squat to parallel box w/ chains
Conditioning: 4 laps of prowler sprints w/ 90lbs on prowler
Notes: i realized today why i dont do kettle bell swings, they tear up my hips to the point i can barely squat. Those sets were fast buy i had long rest periods waiting for the pain (bad pain) to go away. Cut it two sets early. So i am gonna revist my supplemental template. I have decided to use only two lifts as assist work (pause ssb squats and bss). I figure the pause squat will be my bread and butter and the bss can be recovery work and less taxing. Both working on loading the glutes and hips. My supp work will be post chain based (reverse hyper with pause, banded pullthrough done like kb swing, and banded demil deads). I think this should give me much needed hip work and glute work. I also habe decided to use only these 4 abs lifts for the time being as the others didnt seem to carry over much even thought they improved. Side bends, landmines (new), standing cable crunch, and abs wheel. All else seems to be moving well and next week i should be back on track.
08-19-2014, 10:07 PM
2 board w/ doubled mini bands
315+bandsx3, about 95% of my best 1rm on this lift for a Triple. Happy about this
Db floor press
Pull up complex
Mini band pullapart complex w/ extra overhand and underhand sets
2sets 10 reps each way
Notes: was off today. Didnt get to the gym until late bc i was getting my car worked on. Was happy to get the rep pr though. I need to redial in my bench form. Also been working and getting my back and lats to fire while maintain core pressure and not extending at the thorasic spine. I need to make sure my back is perfectly tight when bemching amd shoulders are even. This only started after my pec strain. Its just something i need to focus on amd dial in.
08-19-2014, 11:22 PM
Strong raw work today! About 425 at the top you figure?
08-19-2014, 11:27 PM
08-21-2014, 09:36 PM
Full gear comp squat
Suit straps down
Suit straps up
Pause ssb squats w/ 5 second count
Reverse hypers w/ pause at top
Notes: tonight did not go as planned. First off my gear is brutally tight. Which i wanted. Second, i have finally figured out what is holding my squat back both raw and geared. Its squatting high bar. It pitches me forward on me attempts and i cant keep my upper back tight. It back painfully clear on my last few sets in my gear. These are all misses due to not being able to reach depth except the last i had them take it. I did a few singles (not to depth) low bar at 415 after the 785 miss and everything felt much better and the team said i have a much better groove and form that way. So i will be switching back during this meet prep. Will get back into full gear in a month.
08-21-2014, 09:44 PM
I have a video of the last miss i will put up. Its nice to see these issues and trust me i felt them too. Also the pre-wo i have been using jacks me up to much. My heart rate was very high and i was sweating way to much. Will need to figure something else out for a pick me up. I have been using jacked advanced for de work so i may just use it on me days now. I enjoy it. Also 785 is the heaviest weight i have ever unracked by 65lbs.
08-21-2014, 11:46 PM
Big-ass weight today, homie. Good to know where you stand now as opposed to having a wtf moment four weeks out.
08-21-2014, 11:55 PM
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