Sweetlou's training log

SweetLou321

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Figured Id start a training log up again as Im not logging any more product or anything.
So I got meet on Feb 4th APF. Itll be my first one so ill be walking in. Prob compete in the 220s at 200-205 unless I just walk in at 198. Which can happen as my diet has been very clean and getting cleaner.

Current training is westside.

Mon-ME Bench
Tues-Off
Wed-ME Squat/Deadlift
Thurs-Off
Fri-DE Bench
Sat-DE Squat/Deadlift
Sun-Off
 

SweetLou321

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1/18/12-ME Squat/Deadlift
workout:
Box Squat
275x3
315x1
365x1
405x1
455x0 form didnt break but glutes couldnt fire off the box
Bosu Ball Leg Curls
15,12,10
Iso Hammer Strength High Row
270x10
320x5
270x8
Standing Rope Crunches+Walking Abductors with a short monster mini
70x15/10,10
90x12/10,10
90x12/10,10
Notes: Good session, hit about 90 percent of my last free squat (460) off the box. Which is a huge step up. Also I was really fast today.
 

SweetLou321

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1/20/11-DE Bench
workout:
Chins warm-up
15,5,10,10
DE Bench Straight Weight
150x9 setx3 reps (3 grips)
JM Press
185x8
225x6
245x6 PR
Rolling Tricep Ext
40x10
35x10
30x15
30x15
30x11
Unilateral Chest Supported Cable Row
idk the numbers but worked up to the whole stack each side
3 sets of 20
DB Shrugs
50x15
60x15
70x15
4way neck machine
10x2 setsx10 reps each way
Notes: Good session, triceps are progressing and so is my back.
 

SweetLou321

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1/21/11-DE Squat/Deadlift
Workout:
DE Box Squat straight weight
200x12 setsx2 reps
DE Pulls with mini band
225x6 setsx1 rep
Reverse Hypers
green bandx20,20,20
Side Leg Raises
10/10
10/10
10/10
Notes: Did gpp all week, feels good and helps warm me up. Deadlift needed the form work. Got faster as we progressed in the speed work.
 
Gutterpump

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Looking great, good luck with your progress towards the meet!
 

SweetLou321

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1/23/12-ME Bench
Workout:
Chins warm-up
10,10,10,6
ME Floor Press Medium Grip
185x3
225x1
255x1
265x1 PR
Oh DB,Flat DB,Incline DB,Dips
OH-55x20
Flat-55x20
Incline-55x20
Dips-Bwx20
Chest Supported T-bar Rows Neutral Grip
135x10
160x7
135x8
Monster Mini Pushdowns unilateral+Seated DB Power Cleans+4 way neck machine
100 reps pushdowns
30x2x12 for Cleans
10 reps each way with 10lbs for 2 sets neck machine.
Notes: Hit a 10lb PR on floor press, lift is hard! Also I want to mention I do GPP before every session, ill start to log that too.
 

SweetLou321

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1/25/12-ME Squat/Deadlift
Workout:
ME Mock Safety Squat Bar GM
185x3
225x3
275x3
Bosu Ball Leg Curls
20
One legged-5,5
One legged-5,5
Abductors/Adductors+Iso Lateral Hammer Low Rows
90x10/10+90 per sidex10
90x10/10+135 per sidex10
90x10/10+135 per sidex10
Standing Rope Crunchs
80x10
90x10
100x10
Notes: Good session, felt great. Those single legged bosy ball leg curls are no joke.
 

SweetLou321

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1/27/12-DE Bench
Workout:
Chins warm-up
10,8,8,8
DE Bench, straight weight
165x9x3, 3 diff grips
Straight Bar Ext to eyes
95x8
115x6
135x4
Tate press alt with rolling tricep ext, 1 rep tate then 1 rep rolling
30x20
30x14
30x14
30x14
Wide Grip Chest Supported Machine row
110x15,15,15,15
BB Shrugs
225x10
275x10
315x8
4 way neck machine with external rotators
10lbs for 2 sets
YTLs+Pullaparts light for more prehab work
Notes: Good session, tris were on fire. But I do a lot of prehab today as my right shoulder has been feeling tight, gotta be healthy for the meet.
 
Gutterpump

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Looking real strong dude. When did you switch to a westside routine? I think I'm years away from that still. I'm still training 5/3/1 (Periodization bible assistance).

Question on your BB shrugs. Are you doing explosive power shrugs, like clean pulls? Or just normal shrugs with BB in front, w pause at the top? I want to add shrugs back into my routine as assistance, but was just thinking of behind the back BB shrugs to build up the traps more and spinal erectors.

Also, I'm always looking for new ways to destroy my hams. How are you doing those single leg stability ball ham curl? I'm guessing it's with a large stability ball not the cut-off bosu right?
 

SweetLou321

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Looking real strong dude. When did you switch to a westside routine? I think I'm years away from that still. I'm still training 5/3/1 (Periodization bible assistance).Question on your BB shrugs. Are you doing explosive power shrugs, like clean pulls? Or just normal shrugs with BB in front, w pause at the top? I want to add shrugs back into my routine as assistance, but was just thinking of behind the back BB shrugs to build up the traps more and spinal erectors. Also, I'm always looking for new ways to destroy my hams. How are you doing those single leg stability ball ham curl? I'm guessing it's with a large stability ball not the cut-off bosu right?
I did 5/3/1 for a year switching it around with 3/5/1 and the such. Using alt deads with deficits and sometimes squating in a suit. But honestly I was getting bored. And I train bc I love it so I got the westside book of methods and me and my training partner switched over. Ive learned a lot from both programs. I find westside a lot of fun.And I did them normal, BB in front with a slight lean so I could squeeze them where they would be when I dead lift as it hits the back of my traps, not the top. I had trouble with a rounded upper back when I pulled. Also its on a large bosu ball, the largest at the gym. There was an article on here about hamstring work and I saw that. Its honestly as hard as GHRs to me, well the single legged variation. You put your feet on the ball, lock your hip up, which uses urs glutes and leg curl while you dont let your hips fall. VERY hard.
 
Gutterpump

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I haven't seen or heard of them done on a bosu before, on the large stability (yoga) balls yes though.
This is a bosu ball below, are you sure this is what you mean? If so, the ball doesn't roll, so I'm not sure how the curl would work on it.
bosu-ball-300x300.jpg
 

SweetLou321

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On the yoga ball, my bad. idk what they are called
 
Gutterpump

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Gotcha. I'm going to give these a try. Also been wanting to use 5 pound ankle weights, 100 leg curls per leg before sleep every night. Something I heard of recently.
 

SweetLou321

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Gotcha. I'm going to give these a try. Also been wanting to use 5 pound ankle weights, 100 leg curls per leg before sleep every night. Something I heard of recently.
Or do banded leg curls
 

SweetLou321

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1/28/12-DE Squat/Deadlift
Workout:
Box Squat straight weight
225x2x12
Speed Pulls conventional
275+mini bandx1x6
Side Bends
30x10,10
45x10,10
60x10,10
Notes: Was tired, beat up and didnt have a lot of time. good session tho.
 

SweetLou321

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1/30/12-DE Bench
Workout:
Chins with 25lb vest
5,6,6,8
Bench straight weight
185x3x9 3 grips
Oh DB, Incline DB, Flat DB
25x20
25x20
25x20
Seated Cable Rows med neutral grip
idk weightx15,15,15
Blast strap pullaparts+Monster mini band pushdowns unilateral
6,6,6
100 pushdowns
4 way neck machine, 20x10 each way with extrenal rotators and light ytls for pre-hab.
Notes: good session to stay loose, the meet is this saturday after all!!!
 
Rodja

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Welcome big man, when did you get to 220?
About a month ago. Had to do some actual hypertrophy training and rehab since I ran into a rash of injuries. It felt really, really weird to do some TUT and high volume stuff instead of 5/3/1 or conjugate training.
 

SweetLou321

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Lol dude you make me feel small. Im barely holding 206 haha.
 

SweetLou321

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Btw I got my first meet tomorrow guys. Im all packed and ready to go. Will post results and vids if I can.
 
Gutterpump

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Best of luck! Looking forward to watching the vids.

I've got an injury now too that I've been trying to deal with. Lower left trap, teres major and a couple spots around the shoulder blade. Lifting 5/3/1 but now I'm all messed up and not sure what to do. Maybe a Smolov squat cycle till my mid back is healed?
 

SweetLou321

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Best of luck! Looking forward to watching the vids.

I've got an injury now too that I've been trying to deal with. Lower left trap, teres major and a couple spots around the shoulder blade. Lifting 5/3/1 but now I'm all messed up and not sure what to do. Maybe a Smolov squat cycle till my mid back is healed?
Thats if one of my family members shows up to take vids lol

And I believe your talking to rodja, he should be able to help ya
 
Gutterpump

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Yep but looking for your advice too, but I'll PM him as well. I definitely can't deadlift right now, or row, so I'm thinking Smolov base cycle since I need to work on my squat anyhow. Seeing a chiro today for some ART treatment. I highly recommend A.R.T specialists for sports injuries.
 

SweetLou321

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You foam roll it right?

thats a pretty needed area for all the powerlifts. Id do the smolve cycle if it doesnt make it worse. Idk how squats or bench feel on it.
 

SweetLou321

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how do pull ups, face pulls, and the such feel?
 
swollen87

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subd... good luck in the competition
 
Gutterpump

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You foam roll it right?

thats a pretty needed area for all the powerlifts. Id do the smolve cycle if it doesnt make it worse. Idk how squats or bench feel on it.
Foam roll, lacross ball, bands, etc... yup I do normal mobility stuff for it on a regular basis (even before the injury). The A.R.T treatment is the best though, to remove old scar tissue to help recover and prevent the old injury from re-occuring.
 

SweetLou321

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Well Ill get pics and vids up as soon as I finally wake up haha.
Anyways got first place in the junior 220s since there was no one else in it lol. Walked in at 201, coulda competed 198 but decieded to just use my first meet as a learning experience.
Final lifts were
squat-476
bench-275
deadlift-501

That squat was a big PR, but I use a high arch and leg drive on the bench. Not use to benching after squating so it threw me alot. Also my pull was fast, went for 530 since thats what my partner picked. But my chest and traps cramped so I had to dump it.
 

SweetLou321

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2/6/11-ME Squat/Deadlift
Workout:
Suspended GM
225x3
275xmiss,miss, 1, 1, 1 yeaaa
Reverse hyper
25x10
70x10
115x10
Chest Supported Cambered Bar Rows
95x10
135x10
185x8
Standing Rope Crunches
90x10
110x10
idk heavierx10
notes: Well today was a planned recovery day with no ME lift. But as we were warming up a fellow powerlifter asked us about the meet. We talked for min and said lets go do suspended goodmornings. Now my lower back was tight from the meet but we went. After I missed 275 twice. The guy "much bigger, older, and stronger then I" looked at me and said are you serious? This is your bench at the meet, you know the meet you sucked at. Now get mad and lift it. So I collected my thoughts and got under the bar, and pushed with everything I had. The bar wasnt moving for what felt like forever until finally it budged, and boom locked it out. He had me do it two more times each time it got faster. I learned eveything is in our mind and that is what holds us back. Great session.
 
swollen87

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you gotta love that type of motivation
 
Gutterpump

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Well Ill get pics and vids up as soon as I finally wake up haha.
Anyways got first place in the junior 220s since there was no one else in it lol. Walked in at 201, coulda competed 198 but decieded to just use my first meet as a learning experience.
Final lifts were
squat-476
bench-275
deadlift-501

That squat was a big PR, but I use a high arch and leg drive on the bench. Not use to benching after squating so it threw me alot. Also my pull was fast, went for 530 since thats what my partner picked. But my chest and traps cramped so I had to dump it.

Good stuff! Can't complain about first place hehe. Sucks that they made you bench right after squatting, normally there'd be a long wait. Sounds like it was good experience man. Keep it up.
 

SweetLou321

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Good stuff! Can't complain about first place hehe. Sucks that they made you bench right after squatting, normally there'd be a long wait. Sounds like it was good experience man. Keep it up.

Yea there was like a 2 hr break but I bench with a high arch and my lats were gone too. Once I get the sd cards with the vids/pics ill put em up. Idk where my fam putem lol.
 

SweetLou321

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Ok ill be updating here more guys, sorry about that.
Also Im so lazy, ill get the pics/vids up on wed if i can figure it out, im also computer dumb so thats why i usually put this stuff off ahah.

Update: Im injured right now. I was doing speed squats and went to rack and came in crooked. Well my pinky got pinched between the bar and the pins and the skin on the corner was ripped back. It was deep and didnt start bleeding right away. Got a lil sick from it, iced it, went to urgent care to make sure it wasnt to bad. It been wrapped and stuff for a few days now. It sucks but I can make do without it for now. I did finish the session tho haha. My main issue which I need advice on right now is, well my forearm tendons. Last monday I did rope crunches and the weight with rope my bis and forearms were all jammed in a contracted position and it hurt when I finished. Didnt think much of it until the last few sessions where my lower bicep and the tendons around it keep flaring up to the point I can barley grab a bottle of water with one hand. It doesnt hurt a couple hrs after the session or the next day but whenever I do presses or squats when trying to pull the bar down it flares up REALLLY bar. Its been about a week now. Im curious what this could be? Regardless I wont be doing me work for a lil as im gonna avoid anything that flares it up and just work on my base with assistence work for now until I get this taken care of.
 

SweetLou321

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2/15/12-ME Bench
workout:
Chins-20
Floor press w/ 60lbs chain at the top
185+60x5
205+60x5
225+60x2
245+60x0, just suck at exploding in the floor press
Floor Rack Lockouts
225x5,5,
275x5
315x5 was listening to a much older and experienced powerlifter then me, I train with him here and there
Cambered Chest Supported BB rows
135x10,10
155x8,8
Unlateral mini band pushdowns for 100 reps with Monstermini pullaparts for 15-10 reps each set for 5 sets, basically until I got 100 pushdowns lol
4 way neck machine for 2 sets with 30lbs and 2 sets of the shoulder horn with 10 and 15lbs for 10-15 reps
Notes: tondons felt better, will continue to warm them up and ice them.
 
Gutterpump

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Sucks to be injured. I'm in the same boat right now. Do you use lacrosse balls at all, on your forearms, etc? It helped a lot when I jammed mine up last summer. I roll it around with the opposite hand, and also press against the wall with it and roll.
 
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I did something like that a couple months ago; mashed a finger when I got distracted while racking a dumbbell. It was a pretty heavy dumbbell, like 120 lb or something. The finger was skinned a bit and broke but not too bad. I used to wear a ring on that finger, never again though. It did mess up my grip strength on that hand for a few weeks. You may want to avoid the rope handles in particular for a while.
 

SweetLou321

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Sucks to be injured. I'm in the same boat right now. Do you use lacrosse balls at all, on your forearms, etc? It helped a lot when I jammed mine up last summer. I roll it around with the opposite hand, and also press against the wall with it and roll.
Ill give this a try, and no just ice and foam rolling
 

SweetLou321

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2/17/12-DE Squat/Deadlift
Workout:
DE Squats
245x2x8
Speed Pulls
225+60lbs chain at the topx1x10
Glute Ham Raises
Bwx12,10,10,8
Leg raises
Bwx10,10,8,8
Notes: Ok well the experienced powerlifter saw how wide me and my partner squat as told us to squat more narrow. Well We tried it and it looked awful. Now mind you we squat wide bc our form looks good, we are faster, and naturally we just squat wide without thought. We would be perfect for gear haha. But we moved in and the weight felt heavier and my back was rounding out and my quads had to fire to get off the box. Now if anyone has any articles or opinions on raw squat stance Id love to read them over. Bc we both squat in chucks and train out abs, hips, glutes, and hams as assistence work. And hit great PRs at the meet with no pain or major form break downs. Personally I wanna just keep squating the way I am since it feels so natural tho.
 

SweetLou321

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2/18/12-DE Bench
Workout:
Chins warm-up
10,10,6,7
DE Bench
125lbs bar weight+2 mini bands doubled up, 35-40lbs band tension at top
9 sets of 3 reps, close, med, comp grips. Felt super fast today, things are coming along!
Standing Oh BB Press
75x10
105x10
135x7, been awhile since ive done these or dedicated delt work. So I will be focusing on delts for a lil to bring it back up
Rolling Tricep Ext
35x15,11,10,8,6
Med Grip Cable Rows
110x12,10,10,10, heavier then my old gym. Ive been doing a lot of chest supported rows lately, may try a kroc row or reg bb row to see if ive lost back strength
BB Shrugs+4 way neck+shoulder horn
225x10
275x8, 30, 10x20
275x8, 30, 15x15
Notes: I went ahead and wrote up a basic template I will be following from now on and doing all my lift in 3 week waves unless I start to stall on the me work then it will become 2 week, then 1 week.
 
Torobestia

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Sh1t, how did I miss this log? I was looking for one of yours around here, but I guess that was before sh1t hit the fan here which was mid January, kind of before you started the log.

I didn't know your squat before, but you got a pretty strong one for sure. What's your bench at, do you know? Because a 245x6 JM press is pretty ridiculous. I know I can bench 315 fast with bicep tendonitis, but I couldn't do a JM press for that much weight, haha.

Anyways, I wanted to address a few issues and I hope you may find what I say helpful. I hope you're not saying the forearm thing with the rope ab work is bothering you even after you do it ... because I can't really help you there besides pointing out obvious things to do. What I can say is that I do rope ab work as well. The way I do it is I explosively pull the rope down before I begin such that the nubs are on the sides of my chest, nestled basically between my pecs and shoulders. In this configuration my arms are flexed completely, as in my forearms are mushing up against my biceps, and my wrists are kind of turned inwards to hold the nubs against my body. When I bend down like this, it's almost as if the nubs of the rope are digging into my body, and so it's like my body is helping my hands hold the weight. I feel like this explanation may be somewhat poor, so ask away if you don't understand (and I may be able to put up a video, we'll see). Hope that can help the issue.

The other thing is when you do a narrower squat, your knees have to bend and come forward after you sit back to allow the bar to be centered (something you avoid with a wide stance), otherwise you're going to basically be doing a good morning. So that'll require loose calves. I still squat with chucks, since it's easier to have only 1 pair of lifting shoes, so doing stuff like DC calf work really helped my calf flexibility which allowed me to better squat to depth with a narrow stance while keeping my back straight. You should also make sure you have proper hip mobility since this can be a source of problems (Zir Red has posted about this somewhere, definitely in some DerickVon threads).

With that said, I don't know how narrow you're actually talking about, and squatting wider will definitely be better for moving heavier weight than squatting narrower. It's simple physics, you have an increased foundation, better support, and more leverage that way. But if you're sinking like 5 inches between standing straight and setting up for the squat you probably should bring it in, haha.

Anyways, I'll definitely be revisiting this log.
 

SweetLou321

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I get what your saying for the rope crunches, and yea its still a lil flared up. Not bad tho I can still do all my work. Ill try it that way the next time I do them, will be a month or two tho unless things just get much much better.

And I did some research and im not gonna move my squat in unless its apart of my ME work for the day. Mostly bc I prefer to squat the way I do and it fixed a hip issue I had awhile ago. My calves and hips are good I do alot of up keep and stretching.

And my in gym PR was 315 but my meet PR was 275, a meet is a new world compared to training and I didnt realize how much a 475 squat PR took out of me. But I have since addressed some form issues in the bench. Also JM presses are great yet for raw strength they wont have the same carry over as it would for a geared lifter of course.

And I had another log but I lost track with it so I decided to start a new one with my current training.
 

SweetLou321

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2/20/12-ME Squat/Deadlift
Workout:
Suspended GMs, still trying to figure out proper bar height for these.
275x1
285x1
315x1
335x1
365x1
Reverse Hypers
135x10
160x10
180x10
Chest Supported Cambered Bar Rows
135x10
185x8
205x6
Romain Chairs+Walking Abductors or Adductors idk
Bwx15, short monster mini
Bw+Mini Bandx15, short monster mini
Bw+mini Bandx10, short monster mini
Notes: I dont like suspended goodmornings, idk how to set them up right yet haha.
 

SweetLou321

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2/22/12-ME Bench
Workout:
Chins w/ mini bandx8,6 Bwx6,5
Floor Press
185x3
225x1
245x1
275x1
285x0,0 My tendons were hurting some making it impossible to get in the groove, ill get it next time. I hate floor presses no groove on them, any tips would be great.
Flat DB Press
55x10
65x10
75x8,8 Felt super heavy after the floor press
Iso Hammer High Row
180x20,20,20
Light Band Oh Ext+Face Pulls
20/10
15/10
15/10
15/10
4 Way Neck+External Rotators
35 for 2 sets, 10x15,15x12
Notes: I hate floor presses but I love them. I dont know for sure yet but I feel they will help my bench. I find it hard to find my groove on the lift and tuck into my back right. Its all a learning process. I did floor press my meet PR tho. Also I need to make sure I have no more joint flare ups while pressing.
 

SweetLou321

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2/24/12-DE Squat/Deadlift
Workout:
DE Box Squats w/ Monster minis
225+Bands for 6 sets of 2
Speed Sumo Pulls w/ Mini bands
225+Bands for 6 sets of 1
GHR
Bwx8,8,8
Land Mines
barx12
bar+10x12
bar+15x10
Notes: Tried sumo pulls today and my partner said I was ever faster then conventional which I all I usually pull. So I will be doing speed work this way for now. Im giving a shot out to rodja for him explaining that ppl with lower center of gravity being better for sumo and power squats. Well im gifted with the huge legs and glutes so imma try it out. Its gonna take some time to learn form. Wrecked my hams, glutes, and low back. Was gonna do conditioning but my partners hams cramped up on ghrs haha.
 

SweetLou321

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2/25/12-DE Bench
Workout:
Chins warm-up with fat bar
8,8,6,6
DE Bench w/ Doubled up mini bands
135lbs w/ bands for 9 sets of 3
OH Grappler Press
50lbsx12
60lbsx8
70lbsx8
Oh Band Ext w/ Light Bands
10,10,8
Iso Hammer Low Row
270x8,8,8
DB Shrugs+4 way neck+Shoulder horn
60x12/35lbs/15x15
80x20/35lbs/15x15
Notes: Good session, even faster on bench then before.
 

SweetLou321

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2/27/12-ME Squat/Deadlift
Workout:
Box Squat
315x1
365x1
405x1
425x1 PR
Reverse Hyper
140x15,15,20
Pendlay Chest Supported Cambered Bar Rows
135x5
155x5
185x5
205x2
185x5
Roman Chairs
Bwx12,12,15
Notes: Good session. Hit a sticking point off the box then I fired my glutes and blasted it up. Some ppl just piss me off, im not gonna go into it here lol.
 

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