Sweetlou's training log

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  1. 3/28/12-ME Bench
    Workout:
    GPP: Chins bwx10,10,6,6. not really gpp i guess but makes me better none the less
    2 Board Press w/ comp grip
    275x1
    315x1
    335x1, easy
    355x0 just shy of lockout
    345x1 PR, not bad. Really hammering my bench form in.
    Dips w/ bands
    Bw+doubled up monster mini and mini bandx8
    Bw+2 doubled up mini bandsx8
    Bw+1 doubled up mini bandx12 (it felt like the band weight was the same the whole way thru and they were just yanking me down, made my tris contract very hard)
    Hang Cleans
    175x3x3 (never do these, just working on the form, my partner does strong man so he wants to start to work on his clean more)
    Banded Medicine Ball Pushdowns+Pullaparts
    2 mini bands+140lbsx33/monster minix40
    2 mini bands+170lbsx23/monster minix30
    2 mini bands+190lbsx12/monster minix30
    2 mini bands+140lbsx32
    4 way neck machins
    35lbs for 2 sets of 10, tweaked my neck last week taking it easy.
    Notes: Overall great session and a big step up from where ive been the last few weeks. Idk how much 2 board presses will help me as it feels like I barly have to lower the bar. Next cycle is full bench so Im excited to see how things go. Ive hit PRs on my main 3 variations of bench, floor press was 245 now 275, Cambered bar was 245 for 1 and now its 270x2, and 2 board is now 345 for 1 where it was 335 before. Im excited anyways.


  2. 3/30/12-DE Squat/Deadlift
    Workout:
    DE Box Squat w/ Bands
    185lbs bar weight+monster minisx8x2
    Speed Sumo Pulls w/ Straight weight
    250x10x1
    Elevated GHRs
    bwx10,10,10,10
    Grappler
    25x8
    35x8,8
    Notes: Got some good tips from an older and more experienced powerlifter. He was mentioning my squat/sumo pull form. He said I was ducking my feet out to much making me unbalanced and decreasing my leverages. He explained how it puts pressure on the back side of the joint and how wide I am im getting no quad in my lift. Mostly glutes/hips. He suggested I find my happy medium to where my hips,glutes,quad,and hams all work together on both lifts. This will prevent injuries and allow for my lbs lifted. It made sense, so ill be playing my squat/pull stance the next few sessions to really get a better groove.
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  3. 3/31/12-DE Bench
    Workout:
    GPP: Chinsx8,10,8,9 various grips
    DE Bench w/ doubled up mini bands
    95lbs bar weight w/ bandsx9x3 3 diff grips
    Shirt work
    275x0 didnt touch
    315x0 touched but the shirt is to loose to use, it wasnt mine tho. Ill be ordering one soon.
    Standing Oh BB Press
    135x10
    155x5,5,5
    Rolling Tricep Ext
    45x10
    35x12,15
    Iso Hammer Low Row
    230x12,15,12
    4 way neck machine+external prehab
    35x2 sets of 15, 8lbsx2 sets of 15
    Notes: Tried a shirt today, two loose by far. Ill be ordering some gear in prep for a meet in october to hopefully compete geared. Ill be getting a titan super centurion for squats and maybe pulls or ill just use my titan superior for pulls, and a titan super 2-ply F6 for benching.

  4. 4/2/12-ME Squat/Deadlift
    Workout:
    GPP: Walking with the prowler loaded with 50lbs. 3 200meter laps.
    Sumo Pulls w/ Chains
    225+90lbs chain weight at lockoutx1,1,1
    275+90lbs chain weight at lockoutx1
    315+90lbs chain weight at lockoutx1
    365+90lbs chain weight at lockoutx1
    405+90lbs chain weight at lockoutx1
    455+90lbs chain weight at lockoutx0, missed it just below my knee, form didnt break everything looked good. It just was a long pull and I ran out of energy and had to dump it. Need to get faster. Not a bad day for only pulling sumo 10-15 times ever.
    Reverse hyper w/ bands
    180lbs+2 mini bandsx10,10,10
    Close Grip Seated Cable Rows
    110x10
    130x10
    150x10
    Seated Rope Crunches
    60x10
    70x10
    80x9
    Notes: Good session and the best ive felt pulling in awhile. I worked on my sumo stance some more and really got a happy medium between my hips, glutes, hams, quads. Im not sure yet but I think my sumo may pass my conventional soon with how much better it feels.

  5. Beast pulls. Yeah man, lots of people wish they could do sumo stance. Pretty sure that wide of a stance gives you more leverage, and with a slightly shorter distance allows you to pull more. Problem is mobility for most. Plus, hell, Big Benny and the next 2 strongers pullers pull conventional so who really knows =p That's beside the point, though. Were the pulls with a suit? just curious
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  6. Quote Originally Posted by Torobestia View Post
    Beast pulls. Yeah man, lots of people wish they could do sumo stance. Pretty sure that wide of a stance gives you more leverage, and with a slightly shorter distance allows you to pull more. Problem is mobility for most. Plus, hell, Big Benny and the next 2 strongers pullers pull conventional so who really knows =p That's beside the point, though. Were the pulls with a suit? just curious
    No those pulls were raw, not as strong as my conventional pull however. I get great leverage on conv pulls with a lot of myself behind the bar. Im still learning the sumo stance to help my conv pulls. If I suit up ill mention it. My PR with a single ply straps down sumo pull is 500x1.

  7. 4/4/12-ME Bench
    Workout:
    GPP: 500lb Tire flipping, 3 rounds of 5 flips. The sun here in florida is brutal.
    Chins
    Bwx8,8,7,8 Im working on my form on these, didnt realize I had issues haha
    2 Board Press
    275x1
    315x1
    345x1
    355x0, wasnt in the cards today, Ive never been set up better for any press in my life either. 345 came right up, I worked keeping my wrists straight, wraps werent tight enough, and getting a better tuck. My weak point on my bench is no longer my back or core, its my delts/tris as I was stable and in control lowering the bar.
    Dips
    Bwx10
    Bw+45x10
    Bw+70x8
    Bw+90x5
    Bwx10, my strength on dips went down.
    Hang Cleans
    135x5,5
    165x3
    185x1, the last two just flew right out of my hands, my grip went.
    165x3,3 hook gripped and these came easy
    4 way neck machine
    35lbsx2 sets of 15.
    Notes: Rough session for sure. Learned my weak point on bench is tris/delts right now. My back is finally starting to get where it needs to be for bigger numbers. Ill be hitting the tate presses, extensions, dips, and oh presses hard for now. I already started but I cant let them slip again. The tire/hang cleans really got me. Sore already.

  8. 4/6/12-DE Squat/Deadlift
    Workout:
    GPP: 20 500lb tire flips in 10min. Worked on form.
    DE Box Squat w/ Monster Minis
    Didnt happen, I must have tweaked something doing those sumo pulls on my right inner thigh. Not bad I could squat but I felt it so I opted to take it easy to avoid any real injury.
    Speed Conv Pulls
    315x8x1 I got some vids of this, Ill post up. Ill not I gave blood yesterday and was tired this day, so everything felt a lil slow.
    Elevated GHRs+Landmines
    Bwx10/25x8
    Bwx10/35x8
    Bwx10/35x8
    Bwx13/10x10
    ABductor/Adductor pre-hab on the 4 way hip machine
    60lbsx20/20, 20/20
    Notes: good session super tired, like god damn tired hahah.

  9. Anyone know which macro is the bodies prefered energy source? Carbs or fats? I kinda wanna lock my diet down a lil more then just a lot of food. Lately its about 250-275g pro/300-400g carbs/150-200g fats. I dont like carbs all the much and I force them down.

  10. Quote Originally Posted by SweetLou321
    Anyone know which macro is the bodies prefered energy source? Carbs or fats? I kinda wanna lock my diet down a lil more then just a lot of food. Lately its about 250-275g pro/300-400g carbs/150-200g fats. I dont like carbs all the much and I force them down.
    You bodys preferred source is carbs, although you can make it run on fats, if you eliminate ALL carbs ie ketogenic diet

    Look into quinoa, tons of cals and carbs, easy to eat, and it contains ecdysteroids
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html

  11. Quote Originally Posted by SweetLou321 View Post
    Anyone know which macro is the bodies prefered energy source? Carbs or fats? I kinda wanna lock my diet down a lil more then just a lot of food. Lately its about 250-275g pro/300-400g carbs/150-200g fats. I dont like carbs all the much and I force them down.
    If you don't like them, then there's no reason to eat that many of them.
    M.Ed. Ex Phys


  12. Thanks guys, the only reason I eat them still is bc I notice my sessions are better with them that high. Its mostly fruit, veggies, rice, and potatoes tho.

  13. 4/7/12-DE Bench
    Workout:
    GPP: 50lbs on the prowler, 3 100 meter laps. 50 meters fo face pulls followed by 50 meters of rows.
    Assisted Chins-Bw-100lbsx10,10
    DE Bench w/ doubled up minis
    115 bar weight w/ bandsx9x3 3 diff grips. I got a lot of form work today and my bench seemed to improve a lot. I fixed my feet and the way I tuck to be more even when pressing.
    Standing Oh BB Press
    135x10
    155x5,5
    165x5,5 Building my oh press strenght back up
    Iso Hammer Low Row
    230x12
    270x10,10
    Conditioning: Circuit of Medicine Ball Slams (10 reps)+Jump Rope (20 jumps)+Overhead Mini Band Ext (20 reps)+Kettlebell Swings (10 reps). 15min straight, completed 9 total laps no rest.
    Notes: Great session, finally got prehydrated for my workout. Ive had trouble with it lately. Fixed my bench form some more which is nice and felt better. Also im starting to get some oh press strength back. Overall great day and I feel great now.

  14. 4/9/12-ME Squat/Deadlift
    Workout:
    GPP: 20 tire flips with a 500lb tire
    Conv Pulls w/ Chains
    315+90lbs chain at the topx1
    365+90lbs chain at the topx1
    405+90lbs chain at the topx1
    455+90lbs chain at the topx0, so it appears neither my conv or sumo are much better then the other. I hit a wall off the ground on this, no form break down just not enough speed to overcome the chain loading on. Ill continue to work on my sumo as ive been really liking it. Overall not to happy with these pulls today.
    Reverse Hypers
    270x10
    270+2 mini bandsx10,12
    Dead Stop Leg Press with feet as wide as possible and high as possible.
    180x10
    270x10
    360x10, easy sets. Cut it here as this is the first quad work ive done in forever. Ive heard from several big lifters that doing dead stop leg presses in the same spot as ur pull helps you break the floor. Well i couldnt breakt he floor like I wanted with sumo or conv so im gonna add it for now.
    Seated Medium Grip Cable Rows+Seated Rope Crunches
    100x12/80x8
    100x12/70x10
    100x12/70x10
    70x10
    Notes: Good session, not happy with my pulls but I think I finally need to add quad work to help me break the floor better with pulls.

  15. Quote Originally Posted by SweetLou321 View Post
    If you can, take less time during the set up. IDK if it was the camera skipping a frame, but watch your hips at :24. They're elevated and then "pop" down and you appear to be a tad behind the bar, but I can't tell because of the shirt.
    M.Ed. Ex Phys


  16. Quote Originally Posted by Rodja View Post
    If you can, take less time during the set up. IDK if it was the camera skipping a frame, but watch your hips at :24. They're elevated and then "pop" down and you appear to be a tad behind the bar, but I can't tell because of the shirt.
    I dont see what your talking about from my end. Pop down? I deff need to speed up my set up, I set up faster with sumo. The thing is when I use a hook grip I had to start by locking my hands in then position. Ill work on just setting up and hook grip then rip. Thanks for the tips.

  17. Quote Originally Posted by SweetLou321 View Post
    I dont see what your talking about from my end. Pop down? I deff need to speed up my set up, I set up faster with sumo. The thing is when I use a hook grip I had to start by locking my hands in then position. Ill work on just setting up and hook grip then rip. Thanks for the tips.
    I should have said pop into position.
    M.Ed. Ex Phys


  18. 4/11/12-ME Bench
    Workout:
    GPP: 3 100 meter pulls of 50% face pulls and 50% rows with the prowler, 50lbs on it.
    Chins
    Bwx10,10
    2 Board Press
    225x3
    275x1
    315x1
    345x1
    355x1 PR. I fixed some tweaks in my bench set up, made it faster. I also tweaked where I put my feet and hands to get better leg drive and make it so I stopped dipping my wrists back. My partner said it looked like I was in a shirt bc I loaded slowly into my lats then blew the weight off the board with ease. I probably had anout 10-15lb in me but stopped here as it was a 10lb PR already.
    Dips
    Bwx10
    Bw+45x10
    Bw+70x10
    Bw+90x7 weight was swinging to much
    Bwx10
    Hang Cleans
    135x3
    165x3
    195x3
    195x3
    Power Cleans
    195x3 switched over for my work out partner to better understand cleans. Will continue with power cleans for a lil while now.
    4 Way neck machine
    35x2 sets of 15 reps each way.
    Notes: Great session all around. Fixed my bench form some and it feels like a night and day difference. Very excited for things to come.

  19. Quote Originally Posted by Rodja View Post
    I should have said pop into position.
    Is that bad?

  20. Quote Originally Posted by swollen87 View Post
    You bodys preferred source is carbs, although you can make it run on fats, if you eliminate ALL carbs ie ketogenic diet

    Look into quinoa, tons of cals and carbs, easy to eat, and it contains ecdysteroids

    Well it actually depends on more than that too. Every person is different in how our bodies burn energy. It depends on which metabolic type you are, and if you are a fast or slow oxidizer. To be as efficient as possible, you should base your diet around metabolic typing. Zir Red seems to know a lot about this.

  21. 4/13/12-DE Squat/Deadlift
    Workout:
    GPP: 20 tire flips w/ 500lb tire
    De Box Squat w/ Monster Minis
    255+Bandsx6x2, these felt off but im still working on squat technique
    Speed Sumo Pulls
    315x6x1, I got a vid of my last set, need to get shoulders behind the bar yet my hams/hips arnt up to par with that leverage as of yet. Will be adding wide stance pullthroughs next cycle w/ ABductor and adductor work.
    Single Ply superior sumo pull work, straps down
    315x1,1
    405x1
    455x1
    Landmines
    20lbsx12,12,12
    Notes: Good session and got a clear idea of what has to change to be a better puller. I also prefer to pull in gear.

  22. 4/14/12-DE Bench
    Workout:
    GPP: 3 100 meter paces, 50% face Pulls, 50% rows with 50lbs on the prowler
    Chins
    Bwx12,10 PR ive never done 12 in a row before
    DE Bench w/ doubled up minis
    135lbs+bandsx9x3 3 diff grips, with my form adjustments my tris were on fire doing these. Never had so much tri activation on bench before.
    Standing OH BB Press
    135x5
    155x5
    165x5
    170x5 progress
    Iso Hammer Low Row
    230x12
    270x10,13
    Conditioning Circuit: 10lb medicine ball wall pushedx10+4 kilo medicine ball slamsx10+Unilateral Mini Band Pushdownsx15 for 5min then 10 after that+30 jump rope. 15min nonstop. Got 11 total laps.
    Notes: Good session, my partner and I have really been enjoying focusing on 3-4 big lifts then finishing with conditioning to get all the rest. For now we need all the GPP and conditioning to keep up us recoverying and able to handle the heavy workload. It shows in each session.

  23. 4/16/12-ME Squat/Deadlift
    Workout:
    GPP: 16 tire flips with a 500lb tire
    Squat
    325x3
    375x2
    415x2
    445x2 PR, I adjusted my squat form by using a thumbless grip, made a world of difference
    Sumo Stance Kettle Bell Swings
    2 35lb bellsx12,12,12,12
    Reverse Hypers+Light Band Crunches
    180x15/frontx10, leftx10, rightx10
    180x15/frontx10, leftx10, rightx10
    180x15/frontx10, leftx10, rightx10
    Notes: I forgot that a squat bar weighs 55lbs and not 45lbs. So I thought I was doing 435, no wonder it was hard haha. Btw 435 was my second attempt at the meet in feb so it just did 10lbs more for a double.

  24. Quote Originally Posted by SweetLou321 View Post
    4/16/12-ME Squat/Deadlift
    Workout:
    GPP: 16 tire flips with a 500lb tire
    Squat
    325x3
    375x2
    415x2
    445x2 PR, I adjusted my squat form by using a thumbless grip, made a world of difference
    Sumo Stance Kettle Bell Swings
    2 35lb bellsx12,12,12,12
    Reverse Hypers+Light Band Crunches
    180x15/frontx10, leftx10, rightx10
    180x15/frontx10, leftx10, rightx10
    180x15/frontx10, leftx10, rightx10
    Notes: I forgot that a squat bar weighs 55lbs and not 45lbs. So I thought I was doing 435, no wonder it was hard haha.
    Nice session. Is that squat bar the one that has that super nice gritting in the middle that you can practically set it on your back and it holds itself on? I love that thing. Wish the one at my gym didn't break
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