Sweetlou's training log

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  1. Professional Member
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    11/16/14-deadlift
    De deadlift in metal ace and superior briefs straps down w/ minis (100lbs at top)
    405+bandsx3x1
    455+bandsx4x1
    Ghrs
    Bwx8
    Minix8
    Lightx6, 8
    Elevated bwx7
    Side bends
    60x10
    80X10
    100x8
    Conditioning: 4 half laps w/ 140 on prowler, will add two laps each week then break it down again
    Notes: kroc rows fried my post chain and abs going.into this. Not sure if i can keep them in. Bc if i pull mon my bench on tues suffers so i think ill stick to chest supported work and just tradition straight sets of rows so my supportive muscles dont fatigue as much. Speed pulls took a second to dial in but once i did the weight flew. I really like pulling on 3 plys even tho i can barely walk its so tight. Managed to match a pr on ghrs, time to either elevate them or change movements bc they arnt moving anymore.

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    11/18/14-me bench
    Bench in metal jack
    405 off 3 board
    455 off 3 board
    495 off 2 board
    Bench in double ply super katana
    405 floated above 3 board
    495 floated above 2 board
    545 off 2 board, easiet this weight has ever felt
    Seated oh db press
    60X12
    75x10
    90x6
    Dips
    Bwx2x12
    Seated medium grip neutral grip cable rows
    150x12
    180X10
    225x8
    Same grip just overhead lat pulldown to start working this motion back in after hurting my lat again
    120x2x10
    Light band pushdowns
    100 total reps
    Mini band pullapart complex w/ extra overhand and underhand sets at end/hammer curls
    10 each way/30x10
    10 each way/35x10
    Notes: i bloated hard and i still couldnt fill up that jack shirt. It will fit me well at 242 but i need a tighter shirt at 220. The katana groove felt very natural and ill be in that shirt until the meet working the weight up and down to touch. The shirt actually stays with me ******* and supports my shoulders. I have to row the weight down tho and it bits hard.
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    Pick a damn shirt already! Jealous you have access to so many shirts. Good sesh.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
    •   
       

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    Quote Originally Posted by herderdude View Post
    Pick a damn shirt already! Jealous you have access to so many shirts. Good sesh.
    Lol im using the katana, it fits perfect. My bench form doesnt change from shirt to shirt so one that fits does more for me then any one shirt ive found out. I currently have a metal jack, used super katana double ply, and a brand new sbd that i literally cant get on, not the right size at all lol
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    11/20/14-squat
    Reverse mini band squat in briefs and suit straps up with wraps
    735x1 about 1.5in from depth
    765x1 about .5in from depth, i didnt know one of my spotters that well so i got nervous and jumped it.
    Bss
    40X8
    60x8
    75x8
    Hypers
    Doubled minix2x10
    Doubled mini+doubled microx10
    Standing cable crunches/planks
    120X12/30 sec
    135x10/45 sec, 2 sets
    Notes: i was gased after this session. Deff getting near the end of this training cycle. My straps were so loose on squat tonight. They may have to be that loose to hit depth till my third at 800 at the meet. Will mark them. There was no one at the gym when i got there so i warmed up slow and luckly some people showed up.
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    11/22/14-De bench
    De floor press
    Wide grip-205+40lbs chainx4x3
    Medium grip-225+40lbs chainx5x3
    Floor press rack *******s
    365x2x3
    365x2
    Chest supported incline db rows
    90x5x10
    Side raises/unilateral micro band facepulls/straight bar pushdowns
    20x12/12/45x12, 2 sets
    20x15/15/45x12
    Notes: decent day. Having some stomach issues im trying to resolve but still doing my best to keep my cals up. Deadlift tomorrow so didnt want to fatigue my lower body anymore then it already is. Floor presses moved well. Repeated rack ******* pr from last week for volume to save my cns. I really liked those rows, tried them a new way. Will become a staple for sure.
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    How'd you do the rows? I do them with DBs on a 30deg incline bench often.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    How'd you do the rows? I do them with DBs on a 30deg incline bench often.
    Same way, was told to keep them neutral and not let them turn it all. Made it a much smoother movement. I use to always have them at about 45 degrees.
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    11/23/14-deadlift
    Deadlift from floor in superior briefs and metal ace suit staps up
    545x1
    605x1
    Reverse light bands
    655x1
    Elevated ghrs
    Bwx10/8
    20x5/5
    Bwx5
    Landmines
    65x3x10
    Conditioning: 3 laps with prowler running as fast as i could with 100lbs on it.
    Notes: weight is up to 228. Need to dial back just a tad as my deadlift gear is stupid tight right now. Had to use a rack to pry it off. Also i went in early today to get help with my straps and everyone left just as i needed my straps set. So someone set them and i had to wiggle them on and off between sets. This thru me off a lot. Next week ill make sure everything is perfect. Recovery starting to take a hit, was still sore and fatigued in my lower body from thursday. Felt very strong raw though before the gear went on.
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    It really must suck trying to play the weight/bloat game around the size of your gear.

    Been silently lurking. Good session, bud.
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    Quote Originally Posted by liftandswim View Post
    It really must suck trying to play the weight/bloat game around the size of your gear.

    Been silently lurking. Good session, bud.
    Ive just been eating to much is all. I didnt bloat for this. Dial food back and i should be right on track. It is frustrating though. Going raw after this for a meet will be a much welcomed change of pace. Thanks man!
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    11/26/14-me bench
    Bench in metal jack shirt, size smaller, 54 arm 52 chest
    365x1
    405x1
    455x1
    495x1
    525x1
    545x1, none of these touched but the 545 was about an inch and a half away. Next week ill take 575 for a ride to touch. Should be about right.
    Floor press rack *******s
    315x5
    365x5
    405x5 huge pr
    Low incline chest supported db rows
    95X2x10/3x8
    Side raises/unilateral micro band face pulls/db hammer curls
    20x12/12/30x10 3 sets
    Banded straight bar pushdowns
    2 lightsx20 drop to 1 lightx20, 2 sets
    Notes: adam driggers sent all his metal gear to brian to give to the team. I own a metal jack 56 arm 54 chest and driggers had a 54 arm 52 chest that fit like a glove. I already know this shirt and groove so i decided to use it. Loved it. So much pop. No longer worried about benching. Night and day. I switched my typical de assistance work to me day to give my shoulders more priority when im fresh and i killed a 40lb rack ******* pr. Seems it was a smart change so far. 4 weeks out.
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    Momentum!
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    Momentum!
    Its comming along. Rough training cycle for my bench but i should be able to recover it in time to hit near what i want.
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    Quote Originally Posted by SweetLou321 View Post
    Ive just been eating to much is all. I didnt bloat for this. Dial food back and i should be right on track. It is frustrating though. Going raw after this for a meet will be a much welcomed change of pace. Thanks man!
    Can't wait to see what kind of numbers you put up raw
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    Quote Originally Posted by liftandswim View Post

    Can't wait to see what kind of numbers you put up raw
    Hopefully something not to sad. Im deff not as good as raw lifting as equipped. Best raw lifts are 515(wrapped)/345/555
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    11/29/14-Squat
    Training partners flaked and didnt tell me so i once again show up and no one is at the gym. No longer my training partners, period. I could have.gone earlier and had plenty of help but waited to train with them. So didnt not get to go opener, second reverse mini, third reverse light like i was suppose to.
    Ssb squat w/ chains in briefs
    515+120Lbs chainx1
    Back down raw
    245+120Lbs chainx2x5
    Step ups
    55X3x10
    Reverse hypers w/ pause at top
    90X10
    115x2x10
    Standing cable crunches
    120x10
    135x10
    150x2x10
    105X12
    Notes: maxed out at what it took to hit depth and added chain till 100%. Just tried to keep the cns loaded. Pissed.
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    11/30/14-de bench
    De floor press w/ chains, 3 grips
    185+40lbs chainx9x3 close, comp, wide grips, 3 each
    Sohp
    130x6
    150x6
    160x6
    Dips
    Bwx2x15
    Pull-ups
    Bwx8/8/7, very slow to make sure i didnt hurt my lat
    Seated close neutral grip rows
    150x2x12
    Tate press
    30x4x15
    Mini band pullapart complex w/ extra overhand/underhand sets at end
    2 sets 10 reps each way.
    Notes: good session, finally getting more balance and can handle multiple grips on bench, need to push my sohp back up.
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    12/01/14-deadlift
    Deadlift in titan briefs and metal ace suit
    Opener-575x1
    Second reverse mini-625x1
    Third reverse light-655x1
    Elevated ghrs
    Bwx2x8
    Minix2x8
    2 minisx7
    Landmines
    45x20
    55x2x20
    Gpp:walking with sled. 45lbs on sled. Forward, backward, and side to side 2 sets none stop until all variations were complete.
    Notes: last heavy deadlift day. My gear is tight, hard to get the right spot to pull. May leave the briefs out the suit is so tight. Will have to see how my weights doing meet day. Dialed the assistance intensity back some. Subbed gpp for conditioning to help with recovery. Feeling confident.
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    12/02/14-me bench
    Bench in metal jack
    585 miss
    615 miss, got some tip from brian
    545, touch but miss
    545, killed it. I will open around this. Finally.
    Db incline with mini behind back
    50x10
    65x10,8
    Wide fat bar neutral grip rows
    135x3x20
    Rolling tri ext
    25x4x15
    Spud strap facepulls, side raises, hammer curls
    45X12/15x15/20x15, 2 sets
    Notes: assistance was just pump stuff to get blood in me. I was struggling in the shirt like always. Benched shirted up for an hr and a half straight. I had to touch today. I was keeping to flared and it was making touching near impossible. Brian gave me some good tip and tucking and bellying up. Touched 545 pretty well but didnt get my elbows under me. I was shot but retried it and just slammed it down and tucked and heard press and just slammed my elbows out and flared and it was an easy lift. This made my whole training cycle lol.
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    Congrats!
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    Now we're talking! Now you have something to go off of.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by liftandswim View Post
    Congrats!
    Thanks!
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    Quote Originally Posted by herderdude View Post
    Now we're talking! Now you have something to go off of.
    Right? Also i dumped 615 forward bc i didnt tuck enough. Didnt feel to bad in my hands. I hope to end up around 6 At the meet.
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    12/4/14-squat
    I was shot from benching going into this
    Squat in metal ace briefs/suit and wraps
    735X0 locked up, straps to tight
    735x1, easy, this is my opener
    Front squats
    225x2x8, im so bad at these, will push this off season
    Reverse hypers/standing cable crunches
    70x12/120x12, 3 sets
    Light band gms
    2X20
    Notes: other then the front squats went easier on the rest of my assistance. I may take my second next week. Feeling confident and deff ready for a deload. Im on the edge of overtraining for sure.
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    subd
    1576 (568/391/617) Raw with Wraps Junior at 220

    http://anabolicminds.com/forum/workout-logs/261114-hjhs-531-powerlifting.html
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    12/6/14-de bench
    De bench w/ chain done CAT style
    255X3
    205+40Lbs chainx8X3, moved grip out a finger on set 6 just to see how it felt. Felt fine. Would need to me that way and see how i like it.
    Sohp
    155X6
    175X6
    185x6, finally back up at this weight. Hope this continues to move before stalling.
    Dips
    Bwx2x12
    Wide neutral grip pulldowns, really focusing on downward scapular rotation. Something i struggle with on pullups so im hoping building pulldowns will build my insertions enough to do this on pullups.
    135X10
    150x10,8
    Avg band catback pulldowns
    2x15
    Incline tate press
    35x5x12
    Mini band pullapart complex w/ extra overhand/underhand sets at end
    2 sets 10 reps each way.
    Notes: beat up but managed a good and productive day anyways.
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    12/8/14-deadlift deload
    De raw squat w/ light bands
    305x4x2
    Sumo raw pull
    405x2, 1, 1
    Elevated ghrs
    Bwx10
    Minix8,7,6
    Landmines
    45x20
    55x2x20
    Hip adduction/abduction
    30x10/20x10
    Gpp: backward sled drag w/ 45lbs, 3 laps
    Notes: really found my groove raw squatting, took me a sec to find my groove pulling. Dan green style works best for me sumo. Rest was fluff and buff for important areas.
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    Did you find someone to handle you at your meet?
    1576 (568/391/617) Raw with Wraps Junior at 220

    http://anabolicminds.com/forum/workout-logs/261114-hjhs-531-powerlifting.html
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    Quote Originally Posted by HJH View Post
    Did you find someone to handle you at your meet?
    Stephen agreed to being there, thanks for offering man!
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    12/9/14-deload bench
    Bench w/ shoulder saver
    275x5
    Moved grip in
    185x10
    Remove shoulder saver grip still in
    185x6
    Neutral grip Flat db press w/ mini band
    65+bandx3x8, i suck at db presses and hate them
    Swiss bar jm press
    135x3x5
    Low incline chest supported db rows
    90x5x10
    V bar pushdowns/mini band facepulls/side raises/db hammer curls
    45x20/12/15x15/30x10, 3 sets.
    Notes: so i feel much better with the closer grip, i will do my raw benching there from now on. I am a tricep bencher anyways. Ive also increased my tricep volume the last few weeks. And after this meet will continue to keep it high, thanks to herder (after reading your log). The banded db presses feel better then regular and ill likely push them slowly with a neutral grip to even out imbalances and build my tris without overdoing extension movements and partial range stuff (save elbows and keep a better control on intensity zones).
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    I am loving life with the ramped up triceps volume, homie. Can't wait to see how it translates to my EQ bench.
    Training log:
    http://anabolicminds.com/forum/workout-logs/230377-13-weeks-rps.html
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    Quote Originally Posted by herderdude View Post
    I am loving life with the ramped up triceps volume, homie. Can't wait to see how it translates to my EQ bench.
    Probably get some huge carryover like i get lol
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    One of the guys I train with used to be a bench only guy and he swears by close grip bench he almost exclusively trains his bench that way
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    Quote Originally Posted by Duramaxhd View Post
    One of the guys I train with used to be a bench only guy and he swears by close grip bench he almost exclusively trains his bench that way
    Makes sense to me, ill try it out after this meet.
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    You're welcome!
    1576 (568/391/617) Raw with Wraps Junior at 220

    http://anabolicminds.com/forum/workout-logs/261114-hjhs-531-powerlifting.html
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    12/11/14-deload squat
    Squat w/ ace briefs
    505x1
    555x1
    Leg press paused at bottom/avg band gms
    290x15/15
    380x15/15
    450x15/15
    Standing cable crunchs/reverse hypers w/ pause at top
    120x15/45x15
    120x15/45x15
    Notes: ramping down, felt decent. Lower back pumps are killing me lol.
  39. Elite Member
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    Good Lord, a 555 deload...
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    Quote Originally Posted by RegisterJr View Post
    Good Lord, a 555 deload...
    Its about 70% of my target at the meet, it didnt quite feel like a deload myself, but much lighter than 730-800 lol. Brian schwabs training is aggressive.
  

  
 

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