Sweetlou's training log

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    Quote Originally Posted by Gutterpump View Post
    Many thanks, I just ordered it.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Rodja View Post
    I love that ME book by Wendler. He's arguably the best writer (in terms of construction and readability) in the PL world.
    Im going to agree with you, dave tate comes in at a close second.
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    5/18/12-DE Squat/Deadlift
    Workout:
    GPP: Superset of 35lb kettlebell swings and 90lbs reverse hypers. 3 sets of 10 each.
    DE Box Squat w/ Light Bands
    215lbs+bandsx8x2. Wasnt sitting back right and the bands were a lil off. Good thing for vids, fast tho.
    Speed Sumo Pulls
    275lbs+60lbs chainsx6x1. Got some vids I need to upload for form feedback. I feel I can get good at these.
    GHRs+Side Bends
    Bwx10/35x15,15
    Bwx10/55x12,12
    Bwx10/55x12,12
    Notes: I need to learn how to sumo, on the days I got the groove it feels really good. I just dont have the form cues to make it happen every session. Also I realized I need to squeeze my glutes harder on ghrs and hold position. Overall Learned a good deal this session.
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    5/19/12-DE Bench
    Workout:
    GPP: Unilateral Mini band face pulls+12lbs med ball wall slams. 3 sets of 20/15.
    Chins
    Bwx10,10
    DE Bench w/ Doubled Up mini bands
    115lbs+bandsx9x3 3 diff grips
    Rack Lockouts
    275x5,5
    315x3 both pecs cramped on the third rep. I never liked this movement and it doesnt like me. My heavy tris work will be jm press, 3-4 boards, boards band presses.
    Oh DB Press
    55x10,10
    Iso Hammer High Row w/ Fat Gripz
    230x15,15
    270x10 my grip!
    Neck Harness
    10lbs each way, this is ok didnt have much time for it.
    Notes: Rack Lockouts ruined the rest of my workout. Overall good session, I like the fat gripz.
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    I'm not a fan of rack deads. They don't seem to have a lot of carryover to improving deads.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    I'm not a fan of rack deads. They don't seem to have a lot of carryover to improving deads.
    Me either, I prefer deficits, alt stance, chain/band pulls.
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    5/21/12-ME Squat/Deadlift
    Workout:
    GPP: Superset of 35lb kettlebell swings and 90lbs reverse hypers, 3 sets of 10 each.
    Low Bar Goodmornings
    195x3
    235x3
    255x3
    285x3 PR
    Mock Safety Bar Parallel Box Squats
    225x5,5,5
    Reverse Hypers
    90lbs+monster minisx15,15,15
    Standing Spud Strap Cable Crunches
    90x15
    110x12
    120x12
    Notes: Good session. Hit a PR and found a good way to make a safety squat bar. I used our cambered bar put a squat pad on it, put wrist straps on it and it worked great. I got some vids of it. Im so bad at youtube, I really need to get the hang of this.
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    Quote Originally Posted by Rodja View Post
    I'm not a fan of rack deads. They don't seem to have a lot of carryover to improving deads.
    Really? Best thing for my pulls besides the chain/band pulls. I decided it's worth buying my own so I went ahead and did that a few days ago, too. But then I guess I haven't hit a huge plateau in my deadlifts, really. Or if I did I certainly broke it a little while ago.
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    Quote Originally Posted by SweetLou321 View Post
    5/21/12-ME Squat/Deadlift
    Workout:
    GPP: Superset of 35lb kettlebell swings and 90lbs reverse hypers, 3 sets of 10 each.
    Low Bar Goodmornings
    195x3
    235x3
    255x3
    285x3 PR
    Mock Safety Bar Parallel Box Squats
    225x5,5,5
    Reverse Hypers
    90lbs+monster minisx15,15,15
    Standing Spud Strap Cable Crunches
    90x15
    110x12
    120x12
    Notes: Good session. Hit a PR and found a good way to make a safety squat bar. I used our cambered bar put a squat pad on it, put wrist straps on it and it worked great. I got some vids of it. Im so bad at youtube, I really need to get the hang of this.
    Sounds really weird (mostly because of the grip), but I'm interested in seeing it. I got a SSB at my normal gym, which sadly is closed until June 11, but still curious.
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    Quote Originally Posted by Torobestia View Post
    Sounds really weird (mostly because of the grip), but I'm interested in seeing it. I got a SSB at my normal gym, which sadly is closed until June 11, but still curious.
    Its actually common, layne norton has done it even. Except he used a straight bar. I wish my gym had a regular ssb
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    Quote Originally Posted by SweetLou321 View Post
    Its actually common, layne norton has done it even. Except he used a straight bar. I wish my gym had a regular ssb
    Ah, now that you said a straight bar I know exactly what you did with the wrist wraps.

    Yeah, the SSB is great. It's also pretty different than a home made with how the weight hangs off of the bar. You can have it so most of the weight is in front of you, thus changing the squat movement quite a bit which can be nice for a variation, or you can have the weight behind you which is pretty standard and stable. I dont know if you've used one before or not.
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    Quote Originally Posted by Torobestia View Post
    Ah, now that you said a straight bar I know exactly what you did with the wrist wraps.

    Yeah, the SSB is great. It's also pretty different than a home made with how the weight hangs off of the bar. You can have it so most of the weight is in front of you, thus changing the squat movement quite a bit which can be nice for a variation, or you can have the weight behind you which is pretty standard and stable. I dont know if you've used one before or not.
    No I have not used one but the way the camber is on the bar i used it puts the weight in front of me not behind me. I need to try one.
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    5/23/12-ME Bench
    Workout:
    GPP: Unilateral Mini band face pulls+12lbs med ball wall slams-3 sets of 20/15
    Chins
    Bwx12,10
    Floor Press
    225x1
    255x1
    275x1 Matched PR
    285x0, I dont have the delt strength to get out of the hole
    225x8 PR
    Oh Light Band Ext
    15,15,10,10
    Upright Row/Face Pulls+YTLs
    30x15/10x12,12,12
    30x15/10x12,12,12
    Chest Support Neutral Grip T-Bar Rows
    90x15
    115x15,15
    4 Way Neck Machine
    35x15,15,15,15
    35x15,15,15,15
    Notes: GMs on monday flared up my shoulder/brachialis problems and the trigger for them. So I had to icy hot my arms today. Also my right shoulder was tight. Still got a RE PR for floor press anyways. Im gonna have to start shoulder dislocations daily so I can hopefully loosen my shoulder back up. Also ill be switching delts and tris on DE day. So itll be de bench, delts, tris. As my shoulders have been holding my bench back.
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    5/25/12-DE Squat/Deadlift
    Workout:
    GPP: 35lb kettlebell swings+90lbs reverse hypersx3 sets of of 10 each
    DE Box Squat w/ Monster Minis
    235lbs+bandsx8x2
    Speed Conv Pulls w/ Monster Minis
    275+bandsx6x1
    275x3x1
    GHRs+Side Bends
    Bwx10/35x15,15
    Bw+5lbsx10/45x12,12
    Bw+5lbsx10/45x12,12
    Notes: Made a few adjustments on squats and was able to really sit back and get my shins past perpendicular. Pulls were going really well, read a thing by jim wendler on deadlift form so I did some straight weight also to just work on form.
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    5/26/12-DE Bench
    Workout:
    GPP: Unilateral Mini Band Face pulls+12lb med ball wall slamsx3 sets of 20/15
    Chins
    Bwx15,10
    DE Bench w/ Doubled Monster Minis
    135+bandsx9x3 3 diff grips
    SOHP
    135x5
    155x5
    165x5
    175x1
    Rolling Tricep Ext
    45x12,10,10,8=40 total reps
    Iso Hammer High Row w/ Fat Gripz
    180x15
    230x12
    230x15
    Neck Harness
    Front/Back-25x12,12
    Front/Back-25x12,12
    Notes: Great session. I found that on DE bench I would lower so fast I wasnt loading into my lats but into my shoulders. I read a thing by jim wendler on slowing the bar down when using bands helping him build strength. So I gave it a try. I was able to lock my form in and press very fast. My back was pumped after bench. I believe 165 sohpx5 is a PR for me. Glutes cramped on 175 so I stopped. Ill be adding kroc rows on ME days alt between strapped and nonstrapped. Im also doing a modified 5/3/1 for my SOHP to attack my bottom end weak point on bench. Itll be 7/5/3. 60%x7, 70%x7, 80%x7. 65%x5, 75%x5, 85%x5. 70%x3, 80%x3, 90%x3.
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    5/29/12-ME Squat/Deadlift
    Workout:
    GPP: 35lb kettlebell swings+90lbs reverse hypers for 3 sets of 10 each
    Box Squat
    225x3
    275x3
    Single Ply Superior Straps Down
    315x1 couldnt touch
    365x1 couldnt touch
    Raised box 1-2 inch
    365x3
    415x3
    465x3 Stopped Here
    Mock Cambered Safety Squat Bar Goodmorning
    135x3x10
    Unilateral Mini Band Leg Curls
    20,20,20
    Standing Long Spud Strap Standing Cable Crunches
    80x15
    100x12
    120x15
    Notes: My gear was super tight today. My metal suit should be here soon. I do plan on going full geared. I love raw lifting yet I want to try all areas of compition and find what I like most so I can focus on that.
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    I havent been posting here much, I havent felt the need as there isnt much traffic in my log. I keep a hand journal anyways. Ill post major lifts and vids when I can get them however.

    6/4/12-ME Squat/Pull
    Shoulder width Parallel Box Squat
    275x3
    Single ply titan superior added straps down
    315 couldnt touch
    365 couldnt touch
    405 couldnt touch
    455 couldnt touch
    495x1, touched finally and came up like air.
    545x1, again easy lift. However walking it out took everthing out of me so I called it a day here.
    Notes: This is a 75 dollar single ply suit from titan and took me 500 to touch parallel. Straps down. If you havent already, get some gear. Its awsome. I have a metal ace thats to small that ill be returning. I cant wait to try that suit out when I get the right size.
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    Quote Originally Posted by SweetLou321 View Post
    I havent been posting here much, I havent felt the need as there isnt much traffic in my log. I keep a hand journal anyways. Ill post major lifts and vids when I can get them however.
    Always lurking around here, just dont post that much. Glad to see some updates and know you're not out of commission for any reason.

    I myself am, on the other hand. I was fiddling around with my own workout template before deciding to jump back halfway into DC training. I have unfortunately developed this insane pain in my hip flexor that's prominent not only during leg movements but throughout the day (it's worse throughout the day).

    Anyways, keep at it!
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    Quote Originally Posted by SweetLou321 View Post
    I havent been posting here much, I havent felt the need as there isnt much traffic in my log. I keep a hand journal anyways. Ill post major lifts and vids when I can get them however.

    6/4/12-ME Squat/Pull
    Shoulder width Parallel Box Squat
    275x3
    Single ply titan superior added straps down
    315 couldnt touch
    365 couldnt touch
    405 couldnt touch
    455 couldnt touch
    495x1, touched finally and came up like air.
    545x1, again easy lift. However walking it out took everthing out of me so I called it a day here.
    Notes: This is a 75 dollar single ply suit from titan and took me 500 to touch parallel. Straps down. If you havent already, get some gear. Its awsome. I have a metal ace thats to small that ill be returning. I cant wait to try that suit out when I get the right size.
    What was your raw PR?
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    What was your raw PR?
    The last raw squats ive done are
    The meet max of 475
    445x2
    414+60lbs of chain at the topx2
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    Quote Originally Posted by Torobestia View Post
    Always lurking around here, just dont post that much. Glad to see some updates and know you're not out of commission for any reason.

    I myself am, on the other hand. I was fiddling around with my own workout template before deciding to jump back halfway into DC training. I have unfortunately developed this insane pain in my hip flexor that's prominent not only during leg movements but throughout the day (it's worse throughout the day).

    Anyways, keep at it!
    You do mobility work?
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    6/6/12-ME Bench
    Cambered Bar Bench to a one board.
    245x3
    270x2 Matched PR
    Dips
    Bw+45x10,7
    Tate Press
    40x12,15
    Kroc rows w/ straps
    120x25
    Ytls+pullaparts
    10x12/25
    15x12/25, 12/25
    Notes: My bench hasnt moved much since doing 5/3/1. It has bc of form issues but not strength gains. The two moves of was doing quite often when it was moving was dips and sohp. Ive since added both back in to get my bench moving again.
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    I have a problem with my sumo for sure.
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    6/11/12-ME Squat/Pull
    Avg Band Reverse Band Conv Pull
    545x1
    585x1
    Farmers Walks
    140lbs on handles for 1 lap
    180lbs on handles for 1 lap
    Cable Crunches
    70x15,15,15
    Notes: Simple Session but took everything out of me.
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    Quote Originally Posted by SweetLou321 View Post
    How wide is your stance on sumo? I used to go far too wide and it lead to all of my nagging thigh injuries. Now, I have my shins on the rings and really make sure to sit back on my hips. It's hard to do on a DE, but try to use the bar to get you into a lower position to really hit the groove.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    How wide is your stance on sumo? I used to go far too wide and it lead to all of my nagging thigh injuries. Now, I have my shins on the rings and really make sure to sit back on my hips. It's hard to do on a DE, but try to use the bar to get you into a lower position to really hit the groove.
    Shins on the rings. Sit back? I thought you tried to get them as close to bar as possible.
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    Quote Originally Posted by SweetLou321 View Post
    Shins on the rings. Sit back? I thought you tried to get them as close to bar as possible.
    I imagine that I'm doing a low box squat to get into my sumo groove and try to get my ass really low to the floor. Ever since I started doing that and pulling out the slack (which also helps get you into the groove), my sumo numbers have climbed after nearly a year of stagnation.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    How wide is your stance on sumo? I used to go far too wide and it lead to all of my nagging thigh injuries. Now, I have my shins on the rings and really make sure to sit back on my hips. It's hard to do on a DE, but try to use the bar to get you into a lower position to really hit the groove.
    I irritated my sciatic somehow trying to go Dave Tate wide. :/ Now I've been on IR for a week. I'm with you here.

    Good log, man, please keep posting. Not many of "us" posting logs, and I enjoy following along.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by SweetLou321 View Post
    Shins on the rings. Sit back? I thought you tried to get them as close to bar as possible.
    You guys are better DL'ers than I, I'm sure, but for me even when I sit back the bar drags my shins.

    I had to find the balance between sitting and pulling straight up (vs up/back)...mostly I'm sitting but still have knees over the bar. When I pull the slack, I'm sitting then able to pull straight up.

    I'm sure that confused everyone.
    Don't worry, man, someday I'ma be nobody too.
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    Quote Originally Posted by Rodja View Post
    I imagine that I'm doing a low box squat to get into my sumo groove and try to get my ass really low to the floor. Ever since I started doing that and pulling out the slack (which also helps get you into the groove), my sumo numbers have climbed after nearly a year of stagnation.
    I watched some vids of mark bell pulling sumo raw and Im starting to get a better idea of hip height ect. I just notice if I just push my hips forward as much as I can to the bar I cant get my hams in the move. I guess Ill just continue to play with it and find my groove. Im a conventional puller but I have this determination to test my sumo and see if it isnt better.
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    Quote Originally Posted by Swanson52 View Post
    You guys are better DL'ers than I, I'm sure, but for me even when I sit back the bar drags my shins.

    I had to find the balance between sitting and pulling straight up (vs up/back)...mostly I'm sitting but still have knees over the bar. When I pull the slack, I'm sitting then able to pull straight up.

    I'm sure that confused everyone.
    Ill continue to post away. I considering pulling my best lift, however my squat is right behind it. When I pull, I pull back as hard I can and just drag the bar up my legs. When pulling sumo I try to overpull as hard as I can.
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    6/13/12-ME Bench
    Chins
    Bwx8,8
    ME Shirt Work, Titan F6 Double Ply
    185x3
    225x3
    Shirt Added Here
    275x1 Didnt touch
    315x1 Didnt touch
    365x1 Didnt touch
    405x1 Got close to touching
    445x0 Weight was to much for my tris to lockout.
    BW Dips
    20,20,10,15=75
    Kroc Rows
    115x26,26
    Side Laterals+Rear Laterals
    5x15/5x15
    10x15/10x15
    15x15/15x15
    Notes: This session was great and killed me. I was about an inch of touching with 405 and locked it out easy. However 455 was to much to lockout. Ive never held more then 365 in my hands so this was a new experience. This is a great shirt and im excited to keep working in it.
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    Man your progress is amazing so far. I love the box squats that you are doing. Great for variation. Keep it up
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    Quote Originally Posted by MuscleGauge1 View Post
    Man your progress is amazing so far. I love the box squats that you are doing. Great for variation. Keep it up
    Thanks man! Ive been working very hard for the past 2 years at this. I love box squats as it keeps my knees fresh and allows me to squat more often.
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    6/15/12-DE Squat/Pull
    GPP: kettlebell swings
    DE Mock SSB Squats with chains
    225+50lbs of chain at lockoutx8x2
    Sumo Speed Pulls with chains
    315+50lbs of chain at lockoutx8x1
    Notes: I had an mri this morning so my gym time get cut short. The ssb were a nice change and killed my hams/glute/low back. My raw pr for sumo is 405+90lbs of chain at lockout so this was suprising to pull this weight for such easy reps. I have vids from today ill get up. I was really getting my groove for sumo.
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    I read an article by clint darden yesterday about how de day is the hardest days of the week, most ppl think its moving light weight fast but its not as lockout can be up to 80-90 percent of 1rm. It was on elitefts so look it up. I dont have time to go into it fully right now.
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    6/16/12-DE Bench
    Chins
    Bwx10,10
    DE Floor Press with chains
    135+50lbs of chainx9x3
    SOHP
    65-115x5
    75-135x5
    85-155x5
    Rolling Kettle Bell Ext
    35x15,15,15
    35 with monsters being used instead of the handlesx9
    Seated Medium Cable row with fat gripz
    100x10,10,10
    Towel in mouth with kettle bell neck raises
    25x15,15
    Neck Harness, front of the neck
    25x15,15
    Notes: Good day, I love the variation of de work. I will make it apart of my rotation for now.
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    6/20/12-ME Bench
    Chins
    Bwx10,8
    Floor Press w/ 50lbs of chain
    225+chainx1
    245+chainx1
    275+chainx0,0 I went for this twice. The first time I lowered the weight way to slow and didnt have the energy or acceleration to rebound the lift. I then realized why DE work has not helped my up to this point. On my heavier sets I lower the bar to slow. I then saw the shirt I was wearing which was elitefts blast/dust tank. I then reset and got under the bar. Lowered the bar fast into my lats and pressed, was about half way up and for the first time my tris gave out on a press befor my delts. BIG day in learning, sometimes you have to fail to learn.
    Flat DB Press
    50x10
    75x10
    90x8 PR, These were mostly neutral grip, I try to do as much db pressing neutral grip as I can unless going for a PR where my hands will turn as my tris get tired.
    Kroc Rows strapped
    130x26,26 PR
    Unilateral Mini Band Pushdowns+Side Laterals+Rear Laterals
    33/5x15/5x15
    20/10x15/10x15
    22/10x15/10x15
    25
    4 way neck machine, just the sides
    25x15,15
    25x15,15
    Notes: I missed monday as I was getting my car fixed and it took longer then expected. Had a great session today. Im very happy I decided to try DE floor press. Floor press has taught me to lower the weight fast into my back/lats then fire first with my tris and not my delts. With these form changes my delts didnt hold my back on either ME work or de presses. The form change even got me a PR on db press bc I could lower into my back then fire my tris. Floor press is to my bench what box squat is to my squat it seems.
  

  
 

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