Sweetlou's training log

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  1. 3-14-12-ME Bench
    Workout:
    Chins
    Bwx7,8,8,8
    Cambered Bar Bench w/ 1 board
    225x3
    245x3
    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
    225x5,5,5,5,5
    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
    50x2 sets
    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
    Deload
    2 board press-3 weeks of singles
    comp bench press-2 weeks of doubles, 1 week of singles
    Deload
    And Squat/Deadlift
    Goodmorning variation-3 weeks of triples unless suspended (which is a single)
    Box Squat-3 weeks of singles
    Deload
    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
    Deload


  2. 3-16-12-DE Squat/Deadlift
    Workout:
    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
    135x1,1,1,1,1
    225x1,1,1
    275x1
    315x1
    365x1, got a vid for this set for feedback also
    405x1
    455x0, hips shot up so I stopped the pull no need to max here
    Mini Band Unilateral Leg Curls+Reverse hyper
    25/90x15
    25/90x15
    Ab/Adductors+Grappler
    minix10/10, 10x10
    minix10/10, 35x10
    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.
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  3. Quote Originally Posted by Rodja View Post
    I've considered briefs, but haven't looked into them too extensively.
    Once I learn how to use youtube I got a vid of me pulling sumo Id like you to comment on. I have no idea how to pull so Id appriciate it.

  4. Squat
    http://www.youtube.com/watch?v=873Q9...ature=youtu.be

    Sumo pull
    http://www.youtube.com/watch?v=4MM7z...eature=channel

    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?

  5. Quote Originally Posted by SweetLou321 View Post
    Squat

    Sumo pull

    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?
    It's hard to give too much based off of the angle, but lower the bar on squats. When you unrack it, you lose all of your arch.
    M.Ed. Ex Phys

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  6. Quote Originally Posted by Rodja View Post
    It's hard to give too much based off of the angle, but lower the bar on squats. When you unrack it, you lose all of your arch.
    Will do, what angles would you like next time? Ill be taking vids from now on so whatever angles are best ill move my phone or get my partner to take em when hes there. Also how do you get your hip when pulling sumo? Ill just get more vids haha

  7. Quote Originally Posted by SweetLou321 View Post
    Will do, what angles would you like next time? Ill be taking vids from now on so whatever angles are best ill move my phone or get my partner to take em when hes there. Also how do you get your hip when pulling sumo? Ill just get more vids haha
    Either directly from the side or in front.

    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


  8. Quote Originally Posted by Rodja View Post
    Either directly from the side or in front.

    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.
    Acutally just saw that video last night, so I now understand how to do it better. Do you set your legs up so they are 90 degress at the knees or wider? Brian schwab that many guys set up to wide and lose their natural mechanical advantages.

    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.

  9. Quote Originally Posted by SweetLou321 View Post
    Acutally just saw that video last night, so I now understand how to do it better. Do you set your legs up so they are 90 degress at the knees or wider? Brian schwab that many guys set up to wide and lose their natural mechanical advantages.

    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.
    My knees are at 90 doing a sumo pull. My shins are in line with the ring on the knurling.

    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


  10. Quote Originally Posted by Rodja View Post
    My knees are at 90 doing a sumo pull. My shins are in line with the ring on the knurling.

    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.
    Got it, my partner went over that exact set up with me today. I now understand.

  11. 3-17-12-DE Bench
    Workout:
    Chins
    bwx7,8,8
    DE Bench w/ straight weight
    165x9x3 3 diff grips
    Oh DB Press Neutral Grip
    45x10,10,10 Pre-hab
    Chest Supported BB Rows with mini bands
    135x7,8,8
    Medicine Ball Pushdowns+Mini Band Pullaparts
    130x20/25
    150x20/25
    170x20/25
    190x20/25
    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.

  12. What's going on, Lou?

  13. 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.

  14. 3/21/12-ME Bench, deload
    Workout:
    Chins
    5,5,5,5
    Flat DB Press
    55x10
    60x10
    65x10
    Seated Cable Rows
    110x12,12,12
    Medicine Ball Pushdowns+Rope Face Pulls
    190x20/60x15
    190x20/60x15
    190x20/60x15
    Notes: Easy day, pretty tired from the weekend.

  15. 3/23/12-DE Squat/Deadlift
    Workout:
    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
    135x1,1,1
    225x1,1
    275x1 All good and fast reps really getting a good groove with light weights.
    Suit straps down (single ply titan superior)
    275x1
    315x1
    365x1
    405x1
    455x1
    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.
    GHRs
    10,10,20
    Land Mines
    10x10
    20x10,10
    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.

  16. 3/24/12-DE Bench
    Workout:
    GPP
    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
    50x10,10,10
    Iso Hammer High Row
    180x15,15,15
    Tate Press
    35x15,15,15
    4 way neck machine+Hammer Curls
    10lbs neck
    20lbs neck+20x12
    30lbs neck+20x12
    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.

  17. 3/26/12-ME Squat/Deadlift
    Workout:
    GPP
    Push the prowler, 90lbs for 3 200 meter laps
    Conventional High Pulls Below the knees
    365x1
    405x1
    455x1
    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.
    Reverse Hypers
    225x10
    270x10
    180+2 mini bandsx10
    Wide Grip High Cable Rows
    110x10
    130x8
    150x8
    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 lockout that I cant mimic on a high pull.

  18. So this is sweetlou aye? mmkay. Well....... crush it

  19. Quote Originally Posted by SweetLou321 View Post
    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 lockout that I cant mimic on a high pull.
    What are you doing? Rack pulls or pulling off blocks/implements? At any rate, it's awesome if you're doing either of those and not being able to do it with teh same weight you deadlift with. That would mean you found a real weak spot to work on.

  20. Quote Originally Posted by Torobestia View Post
    What are you doing? Rack pulls or pulling off blocks/implements? At any rate, it's awesome if you're doing either of those and not being able to do it with teh same weight you deadlift with. That would mean you found a real weak spot to work on.
    It was off blocks. I dont see this as a weak point since its main function is to overload the top. Yet I can pull well over 50lbs more off the floor. I just couldnt get set up right.

  21. Quote Originally Posted by JajaNe20 View Post
    So this is sweetlou aye? mmkay. Well....... crush it
    No drama, thank you.

  22. Quote Originally Posted by SweetLou321 View Post
    It was off blocks. I dont see this as a weak point since its main function is to overload the top. Yet I can pull well over 50lbs more off the floor. I just couldnt get set up right.
    Oh I see, understood. A lot of people have different opinions on how to set up for those. I personally like to set up using the same form I would have if I had deadlifted from the floor and am at the height the bar is at. This is in contrast with setting up by approaching the bar, sitting back, and leveraging it from a "fully" seated position, which is a position you'd never be in if you had deadlifted off of the floor. Does that make sense?

  23. Quote Originally Posted by SweetLou321 View Post
    No drama, thank you.
    No drama? I said crush it.

  24. Quote Originally Posted by Torobestia View Post
    Oh I see, understood. A lot of people have different opinions on how to set up for those. I personally like to set up using the same form I would have if I had deadlifted from the floor and am at the height the bar is at. This is in contrast with setting up by approaching the bar, sitting back, and leveraging it from a "fully" seated position, which is a position you'd never be in if you had deadlifted off of the floor. Does that make sense?
    Yes that makes sense, but Idk how that would carry over to my pull if ill be in a position id never be in if pulling off the floor. Maybe thats the point tho?

  25. Quote Originally Posted by JajaNe20 View Post
    No drama? I said crush it.
    Just making sure, and thanks man
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