Sweetlou's training log

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  1. Quote Originally Posted by SweetLou321 View Post
    Sheesh! The more is better attitude. I was more refering to the ppl that by no means need to cycle. Theres a guy running like sd, hdrol, and 5ohp or whatever. His second run of sd and hes 5'9 at 160. I weighed that much my sophmore year in high school. I feel bad for these ppl.
    It's hard to remember all the different categories of bad threads that appear there.


  2. 5/10/12-ME Bench
    Workout: (Deload)
    GPP: Unilateral Mini band face pulls+Med ball wall slams-20+12x15 for 3 sets
    Chins
    Bwx10,10
    DB Complex
    Oh DB Press-45x15
    Flate DB Press-45x15
    Incline DB Press-45x15
    Assisted Dipsx15
    Chest Supported T-bar Rows Neutral Grip
    90x15,15,15
    Unilateral Mini Band Pushdowns+4 way neck machine
    100 reps+35x2 sets of 15 each way
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  3. 5/12/12-DE Squat/Deadlift
    Workout: (Deload)
    GPP: 35lbs kettlebell swings superseted with 90lb reverse hypers-3x10 each
    DE Box Squat
    225x8x2
    Speed Pull conv alt with sumo
    315x8x1, 4 of each
    GHRs+Side Bends
    bwx10/35x12,12
    bwx10/35x12,12
    bwx10/35x12,12
    Notes: Got my gear order and my super centurion is was to big, like 2 sized to big. Im pissed about that, gotta send it back. Anyways conv pulls were fast and felt good. Sumo were slow off the bottom, I just suck at sumo.

  4. 5/13/12-DE Bench
    Workout:
    GPP: Unilateral Mini Band Face Pulls+12lbs med ball wall slams-3x20 and 15
    Chins
    bw+fat gripzx1 So hard not even funny, that one rep hurt more then the 10 that followed
    bwx10
    DE Bench
    135x6x3 3 diff grips
    Shirt Work (Titan Super 2-ply F6)
    225 to a 4 board
    315 to a 3 board
    365 low as I could go, about a 3 board
    Seated Oh DB Press
    55x10,10
    Iso Hammer High Row w/ Fat Gripz
    180x12
    230x12,12
    BB Shrugs
    225x10
    315x10
    405x6,6
    4 Way neck Machine
    25x2 sets of 15 each way
    Notes: I got to try my new bench shirt today. Idk what happened but the right sleeve caught my tricep and stretched it and pulled it at the bottom of the long head when we first put it on, now that area hurts and is tight. Im hopefull its not a long term issue like other small injuries are. I couldnt even get close to touching with 365 on the bar, Ill prob need 450-500 just to touch in this shirt. Which means ill prob need more tricep work and a change in my programing. Rows with fat gripz sucks but imma start doing them for my grip and they dont hurt my nagging forearm extensor. Ive never done 405 shrugs so thats a PR, as bill star said they deff overload the whole back damn.

  5. Those Fatz chins are a bitch. I got up to 3x6xBW and I thought they were gonna tear my hand in half. I love chins, but I dreaded those damned things every week.
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  6. Quote Originally Posted by Mr.Sinister View Post
    Those Fatz chins are a bitch. I got up to 3x6xBW and I thought they were gonna tear my hand in half. I love chins, but I dreaded those damned things every week.
    I hear yea, idk if ull be seeing me doing them to much, maybe it would be a good change of pace tho. Made all my fingers hurt in ways I didnt know where possible

  7. 5/14/12-ME Squat/Deadlift
    Workout:
    GPP: Walking backwards then forwards for 200 meters 3 times with 70lbs on the prowler. It is hot in FL.
    Low Bar Goodmornings
    195x3
    235x3 didnt hit the depth I wanted
    235x3
    255x3, I got a vid for this set ill try to get up. Im making a point to go as low as I can before I fall over and or pass out. And to hit the same depth every set. Rough day.
    Front Squat Box Squats
    135x5
    185x5,5,5
    Reverse Hypers
    90lbs w/ 2 monster minisx15,15,15
    Spud Long Abs Straps Standing Cable Crunches
    80x15
    100x12
    120x10
    Notes: Im in quite some pain, tricep didnt effect this session. Hoping itll be good for floor press on wed. I hate life right now, the deep gms, front squats, and cable crunches tore me up. If you have any bicep pain that flares up when doing standing cable crunches I highly suggest the spud long ab straps, there about 30 bucks on elite fts. Great addition to my training.

  8. 5/16/12-ME Bench
    Workout:
    GPP: 3 100 meter paces with 70lbs on the prowler. 50% face pulls and 50% rows.
    Floor Press
    185x3
    225x3
    255x2 wanted a triple but a PR nonetheless
    225x5 felt great, PR. I used my elite fts medium wraps for the second time, great feel.
    Oh Light Band Extensions
    15,15,15,15
    Upright Row Face Pull Combo
    53lbsx12,12,12
    Neutral Grip Chest Supported T-bar Row
    90lbsx15,15,15
    4 Way Neck Machine
    25lbsx15 each way
    35lbsx15 each way
    Notes: My tricep didnt bother me this session. The floor press went great, didnt get the triple I wanted but I need to do more floor presses to get the groove right. Tate presses and rolling ext hurt it do I did band oh ext which was fine. I read a book by Jim Wendler I have about Me work and it covered west some so Im going with his template for now as it was exactly what I needed.

  9. Quote Originally Posted by SweetLou321 View Post
    5/16/12-ME Bench
    Workout:
    GPP: 3 100 meter paces with 70lbs on the prowler. 50% face pulls and 50% rows.
    Floor Press
    185x3
    225x3
    255x2 wanted a triple but a PR nonetheless
    225x5 felt great, PR. I used my elite fts medium wraps for the second time, great feel.
    Oh Light Band Extensions
    15,15,15,15
    Upright Row Face Pull Combo
    53lbsx12,12,12
    Neutral Grip Chest Supported T-bar Row
    90lbsx15,15,15
    4 Way Neck Machine
    25lbsx15 each way
    35lbsx15 each way
    Notes: My tricep didnt bother me this session. The floor press went great, didnt get the triple I wanted but I need to do more floor presses to get the groove right. Tate presses and rolling ext hurt it do I did band oh ext which was fine. I read a book by Jim Wendler I have about Me work and it covered west some so Im going with his template for now as it was exactly what I needed.
    I love that ME book by Wendler. He's arguably the best writer (in terms of construction and readability) in the PL world.
    M.Ed. Ex Phys


  10. 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.
    I've not seen his ME book; is it available somewhere as an ebook?
    Don't worry, man, someday I'ma be nobody too.

  11. Quote Originally Posted by Gutterpump View Post
    Many thanks, I just ordered it.
    Don't worry, man, someday I'ma be nobody too.

  12. 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.

  13. 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.

  14. 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.

  15. 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


  16. 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.

  17. 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.

  18. 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.

  19. 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.

  20. 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

  21. 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.

  22. 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.

  23. 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.

  24. 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.

  25. 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.

  26. 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.

  27. 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.

  28. 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!

  29. 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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