Sweetlou's training log

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  1. 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


  2. 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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  3. 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.

  4. I have a problem with my sumo for sure.
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  5. 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.

  6. 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


  7. 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.

  8. 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


  9. 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.

  10. 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.

  11. 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.

  12. 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.

  13. 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.

  14. Man your progress is amazing so far. I love the box squats that you are doing. Great for variation. Keep it up

  15. 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.

  16. 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.

  17. 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.

  18. 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.

  19. 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.

  20. Imma have to try out floor press again sometime when I rotate off of DC again.

  21. Interesting discovery on loading the weight. I'll have to toy with bar speed.
    Don't worry, man, someday I'ma be nobody too.

  22. Quote Originally Posted by Swanson52 View Post
    Interesting discovery on loading the weight. I'll have to toy with bar speed.
    Well the whole int of DE work is to teach one to lower the weight as fast as they can then rebound it up with acceleration, which should allow one to drive thru sticking points. Only on bench to do lower slowly on my heavier sets and lose my acceleration. On squat/pulls Im very good at accelerating and have hit consistent Prs on both for sometime now.

  23. Quote Originally Posted by Torobestia View Post
    Imma have to try out floor press again sometime when I rotate off of DC again.
    I am enjoying floor press very much right now, great lift.

  24. 6/22/12-DE Squat/Pull w/ ME Squat/Pull
    DE Mock SSB Box Squats+50lbs of chain
    245+chainx6x2, im going pretty wide on my box squats as of late. Everything feels great.
    DE Sumo Pulls+50lbs of chain
    315+chainx3x1
    Worked up to a heavy single
    405+chainx1
    Added Metal Ace Pro Squatter straps down
    405+chainx1
    455+chainx1
    495+chainx1
    Notes: I hate sumo, I find locking out the weight very awkward at the top and pulling with a hook grip gets very hard has your hands get pulled open. Ill be saving up for conv deadlift suit for now. Ill be focusing from here on out on my conv pull, I may keep sumo as a me variation or not.

  25. 6/23/12-DE Bench
    Chins
    Bwx10,12
    DE Floor Press w/ 50lbs of chain
    155+chainx9x3
    SOHP
    70-125x3
    80-145x3
    90-165x3
    Rolling Kettlebell Ext
    35x15,15
    55x5
    35+monstersx9
    Seated Cambered Neutral Grip Cable Rows
    100x10
    120x10,10
    Neck Harness front/back
    25x15/15
    25+50lbs of chainx15/15

  26. 6/25/12-ME Squat/Pull
    GPP: Circuit of 5 tire flips, 10 kettlebell swings with a 55lb bell, and 10 reps of reverse hypers with 90lbs. 4 total sets.
    Cambered Bar GMs
    135x10,10,10
    GHRs
    Bwx5,5,5
    Standing Cable Crunches
    90x15,15,15
    Notes: Deload week. GPP is now a priority and will be maintained.

  27. 6/27/12-ME Bench
    GPP: Superset of face pulls with the prowler and rows. 100 meters of both for 3 sets. 70lbs on the prowler.
    Chins
    with a towelx4
    neutralx10
    DB Press
    50x3x15
    JM Press
    95x10
    115x10
    135x10
    DB Row
    50x3x15
    GPP: Walk forwards then backwards with the prowler. 100 meters of both 3 sets with 70lbs on the prowler.

  28. Feeling burnt out?
    M.Ed. Ex Phys


  29. Quote Originally Posted by Rodja View Post
    Feeling burnt out?
    Who me? No I feel great. Its a deload week. I deload my ME work every 3-6 cycles, my DE work every 2-3 cycles, and my RE work every 6-12 weeks. I have 9 ME lifts I cycle thru so to keep it easy I do 3 cycles in weeks of 2 then deload everything, and repeat. This comes to 6 weeks of training then a deload. I noticed after a lil bit I do get run down on WSC. I figure this is bc im raw and dont use juice.
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