Sweetlou's training log

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    Quote Originally Posted by Swanson52 View Post
    You should put that on a t shirt!
    It is on a T shirt =p

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    Quote Originally Posted by Torobestia View Post
    It is on a T shirt =p
    Twas a joke...I have the shirt.
    Don't worry, man, someday I'ma be nobody too.
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    I didnt truely understand the shirt until I started training wsc and competed.
    •   
       

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    7/14/12-DE Bench
    GPP: Med Ball Wall slams+Med Ball Floor slams+Keg Cleans and Presses-3 sets of 10 each
    Chins:
    35 total, gonna lower these to 50 total a week or less so I can recover better and focus on rows.
    DE Bench w/ Doubled up Monster Minis
    135+bandsx6x3 3 diff grips
    Jm Press
    65%-105x5
    75%-125x5
    85%-140x5
    SOHP
    50%-95x3x10
    Iso Hammer High Rows
    140x15
    180x3x12
    Notes: Really tired from yesterdays training. Got thru today tho. Good overall session. Things are starting to click and I felt strong on bench holding my abs. Didnt arch as hard for DE and wont so I can save my arch for ME work.
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    7/16/12-ME Squat/Pull
    GPP: Box Squat jumps to platform+reverse hypers-4 sets of each, 3 jumps, and 90x10
    Conv Deficite Pulls
    90%-405x1
    95%-425x1
    100%-455x1
    105%-475x0
    GHRs
    bwx2x10
    Avg Band Gms
    2x20
    Standing Strapped Cable Crunches+Pullaparts w/ a micro mini
    80x12/25
    100x10/25
    100x10/25
    100x10/25
    Notes: Pretty crappy session. My partner picked the deficit height which was retarded. My groove and form was pretty crap from rep 1 at 135. I couldnt get low enough and keep my knees perpendicular to the ground. Even with this all the numbers came up pretty easy except 475 which stalled right below my knees. I guess these we Pr numbers as the deficit was higher but in my mind I got no PR today and im pretty much stalled on every lift. Im most likely gonna decrease the amount of ME lifts I have to pick from for awhile and focus on really getting thru this. Im also torn between switching from conv to sumo. As of late my sumo has been feeling good and I think with some focus and assistence lifts for my hips it could probably pass my conv pull. I also notice I really have no problem breaking the floor so im not sure deficit pulls will really help me much right now.
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    How high was the deficit?
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    Quote Originally Posted by Rodja View Post
    How high was the deficit?
    Last time I did those it was off an ivenko 45lb plate with wrestling shoes. This time was off a mat, prob half an inch higher with chuckes. So about 3/4 inch higher deficit. Not sure the height I can find out.
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    Quote Originally Posted by SweetLou321 View Post
    Last time I did those it was off an ivenko 45lb plate with wrestling shoes. This time was off a mat, prob half an inch higher with chuckes. So about 3/4 inch higher deficit. Not sure the height I can find out.
    That's not bad. I saw some kids, and I mean HS age kids, pulling off a 12" box. It's amazing the dumb **** that so many of them do these days.
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    Quote Originally Posted by Rodja View Post
    That's not bad. I saw some kids, and I mean HS age kids, pulling off a 12" box. It's amazing the dumb **** that so many of them do these days.
    No not bad, just a bit much for me to keep good form. But that is nuts, I feel bad for their lumbars.
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    Quote Originally Posted by SweetLou321 View Post
    No not bad, just a bit much for me to keep good form. But that is nuts, I feel bad for their lumbars.
    There was one duo that I actually had to at least try to stop. The oldest was maybe 14 and he was trying to teach the other one, who was about 12, to do a power clean. Nevermind the fact that neither of them could actually deadlift the bar into position properly, they "knew what they were doing."
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    Quote Originally Posted by Rodja View Post
    There was one duo that I actually had to at least try to stop. The oldest was maybe 14 and he was trying to teach the other one, who was about 12, to do a power clean. Nevermind the fact that neither of them could actually deadlift the bar into position properly, they "knew what they were doing."
    Yikes! I had weight training in high school and it was funny to see what all the other kids were doing. Curl cleans, bouncing bench press, you name it.
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    7/18/12-ME Bench
    GPP: Unilater mini band face pullsx15+pushdownsx15+keg ohpsx10+med ball wall slamsx10, for 3 sets
    Board work in my shirt (titan double ply f6)
    3 board:
    275x1
    315x2
    365x2
    405x1,1
    Kroc Rows w/ fat gripz and straps
    120x21,21
    Monster Mini Unilateral Pushdowns
    100 total reps
    Scarcrows
    5x12,12,12
    External rotations
    5x12,12
    Notes: Long session. Felt good to get in my shirt. This was a break in session as it took some time for the chest plate to open up and for me to beable to fully in the shirt and groove it out. 405 came up nice and fast. Tried to take 405 down to a 2 board but the shirt just isnt loose enough yet. Kroc rows were actually pretty hard. Right ac joint has been bothering me some so I doing some extra pre/rehab. Its been helping alot.
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    7/20/12-DE Squat/Pull
    GPP: 3 200 meter paces with the prowler with 70lbs on it, using my belt and spud attachment
    Box Squat Jumps to Platform
    9x3, set to heighest height I could jump to, dont know measurements.
    Speed Sumo Pulls w/ 110lbs of chain
    315+chainx6x1
    4 200 meter paces with the prowler with 90lbs on it, using the spud harness
    Reverse Hypers
    90x2x15
    Notes: Im beat to hell. The bench session wed took a lot out of me. Also my legs were very sore and working all day on my feet didnt help. I opted to box squat jumps to get some de work but help recovery. Sumo pulls felt amazing today. Im really finding my groove and its just getting better and better. I did extra prowler work for gpp/conditioning and recovery. Reverse hypers for pre-hab.
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    Glad to see you're finding the sumo groove. It took me about 6 solid months to really get it down. Speed pulls are the best tool, IMO, to really hammer in the technique at somewhere in the 40-50% range without any accommodating resistance.
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    Quote Originally Posted by Rodja View Post
    Glad to see you're finding the sumo groove. It took me about 6 solid months to really get it down. Speed pulls are the best tool, IMO, to really hammer in the technique at somewhere in the 40-50% range without any accommodating resistance.
    Me to man. I saw a video about squating and hip position by a physical therapist. Dont remember if it was here or on elitefts. But he taked about pain at different foot positions and the hip joint being an egg shape in some ppl. So I used that info to find where my feet need to be to properly ******* my hips. Then I had my partner tell me when my shins hit perpendicular to the ground at the bottom. Pull the slack and go into a low box squat form and have been getting a good groove. Ive been in the 60-70% range right now with chains. So drop the weight and accommodating resistence?
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    7/21/12-DE Bench
    GPP: Pullaparts w/ monstersx15+10 med ball wall slams+10 med ball floor slams for 3 sets
    Reverse Band DE Floor Press w/ minis+micros, monsters werent even enough for reverse band
    225x9x3 3 diff grips
    JM Press
    70%-115x3
    80%-135x3
    90%-150x3
    SOHP+Chins
    50%-95x2x10
    20 chins
    Iso Hammer High Rows
    180x4x12
    Notes: Great session today. The reverse band floor press was different, very sore and tired so opted for some floor press work. Made some slight adjustments on my grip for jm press and sohp and got much better contractions and felt strong. Put the bar lower on my palm like I do for benching. I saw article here or on elitefts about how to engage the lats and used some the tools today and I got much more out of my back work also.
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    Quote Originally Posted by SweetLou321 View Post
    how to engage the lats and used some the tools today and I got much more out of my back work also.
    How to engage the lats during the bench or for back movements?

    For back, I always like to retract my shoulder blades as the first movement (start each rep with shoulders protracted) and then pull. I really feel it working the back muscles and taking the load off of my arms. As for bench, still don't quite have a handle on it. But then I don't even use my arms for my bench most of the time since my triceps are lagging
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    Quote Originally Posted by Torobestia View Post
    How to engage the lats during the bench or for back movements?

    For back, I always like to retract my shoulder blades as the first movement (start each rep with shoulders protracted) and then pull. I really feel it working the back muscles and taking the load off of my arms. As for bench, still don't quite have a handle on it. But then I don't even use my arms for my bench most of the time since my triceps are lagging
    For back, for bench I have a high arch which helps me engage my lats. If more flat back I try to engage my upper back more.
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    Just saw this log. Definitely subbing this one. Good work in here Lou
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    Quote Originally Posted by Legacyfighter View Post
    Just saw this log. Definitely subbing this one. Good work in here Lou
    Thanks man, I try to keep this updated best I can.
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    Quote Originally Posted by SweetLou321 View Post
    Thanks man, I try to keep this updated best I can.
    You've got to! There's only a handful of us strength guys around here. The rest are speedo wearing homos!

    I kid, I kid.
    Don't worry, man, someday I'ma be nobody too.
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    7/23/12-ME Squat/Pull
    GPP: 3 200 meter paces with the prowler with 70lbs on it
    Sumo Deficit Pulls
    315x1
    335x1
    365x1
    385x1
    405x1 stopped here as it was my first time doing this lift
    90%-365x1,1
    Ghrs
    Bwx12,10,8
    Banded GMs with an avg band
    15,15
    Standing Strapped Cable Crunches
    80x10
    100x10
    120x10
    130x10
    Notes: My sumo groove has been feeling great lately. I used the same deficit as I did last week. As of now it appears my sumo is below my conventional. But im going to keep plugging away since it feels so good and natural. Itll pay off either way. I got a vid of my last set of 365. I stopped at 405 since I wasnt breaking the floor all that fast and I didnt wanna fail this week. Also my raw sumo pull PR is 405 and I matched that today with a deficit.
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    Quote Originally Posted by SweetLou321
    7/23/12-ME Squat/Pull
    GPP: 3 200 meter paces with the prowler with 70lbs on it
    Sumo Deficit Pulls
    315x1
    335x1
    365x1
    385x1
    405x1 stopped here as it was my first time doing this lift
    90%-365x1,1
    Ghrs
    Bwx12,10,8
    Banded GMs with an avg band
    15,15
    Standing Strapped Cable Crunches
    80x10
    100x10
    120x10
    130x10
    Notes: My sumo groove has been feeling great lately. I used the same deficit as I did last week. As of now it appears my sumo is below my conventional. But im going to keep plugging away since it feels so good and natural. Itll pay off either way. I got a vid of my last set of 365. I stopped at 405 since I wasnt breaking the floor all that fast and I didnt wanna fail this week. Also my raw sumo pull PR is 405 and I matched that today with a deficit.
    Sounds like your lifts are moving in the right direction.
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    Quote Originally Posted by Legacyfighter View Post
    Sounds like your lifts are moving in the right direction.
    Yes, for now they are. I need to get in my gear more tho.
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    7/25/12-ME Bench
    GPP: None
    Chins
    Bwx10,10
    RE DB Press
    70x21,14,16=51 reps
    Kroc Rows w/ Fat Gripz
    70x22,22 PR
    Rolling DB Tri Ext
    35x10,10,10,10
    Ytls+Mini Band Facepulls
    5x15,15,15/15
    5x15,15,15/15
    Light Neck Work
    Notes: Good underloading session. I will follow ever shirt work ME session with an underloading session of some sort to keep my cns fresh. The RE DBs were done classic wsc style. These are harder then ME work to me. The kroc rows were a PR by 1 rep. These fat grips makes my grips hurt so bad. My back is fine with the weight, it also requires me to not use much if any body english bc then my grip will slip.
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    7/27/12-DE Squat/Pull
    GPP: Box jumps+Med ball slams+med ball wall slams
    DE Box Squat w/ 110lbs of chain
    215+chainx10x2
    Kettlebell Swings+Reverse Hypers
    55lbsx10/180x10
    55x10/270x10
    55x10/270x10
    Iso Hammer High Rows
    180x5x10
    Mini Band Pushdowns
    100 reps
    Suitcase Deadlifts
    135x3x5 each side.
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    Quote Originally Posted by SweetLou321 View Post
    7/25/12-ME Bench
    GPP: None
    Chins
    Bwx10,10
    RE DB Press
    70x21,14,16=51 reps
    Kroc Rows w/ Fat Gripz
    70x22,22 PR
    Rolling DB Tri Ext
    35x10,10,10,10
    Ytls+Mini Band Facepulls
    5x15,15,15/15
    5x15,15,15/15
    Light Neck Work
    Notes: Good underloading session. I will follow ever shirt work ME session with an underloading session of some sort to keep my cns fresh. The RE DBs were done classic wsc style. These are harder then ME work to me. The kroc rows were a PR by 1 rep. These fat grips makes my grips hurt so bad. My back is fine with the weight, it also requires me to not use much if any body english bc then my grip will slip.
    What kind of burn do you get from the YTL/Facepull superset?
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    Quote Originally Posted by Rodja View Post
    What kind of burn do you get from the YTL/Facepull superset?
    A very painfull one, in a good way tho. Reminds me of lactic acid tolerance training similar to tricep hell and RE DBS. Almost impossible to finish after the first set. The pump is also very painful. I hope I answered that right.
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    7/30/12-ME Squat/Pull
    GPP: Pull and Drag the prowler with 70lbs on it using the spud attachment with my belt.
    Raw Squats w/ 110lbs of Chain
    285+110lb of chainx3
    325+110lb of chainx3
    375+110lb of chainx3 Great lift, really worked out some form kinks.
    Squat *******s
    505 for 5 sec
    555 for 5 sec
    595 for 5 sec
    Spud Strapped Cable Crunches
    100x12
    120x12
    140x6
    Reverse Hyper
    90x15,15
    Notes: Great squat session. This is a mini prep for my gear work next week. I fixed some squat form issues and it really showed tonight. Considered getting off trt as Im 21 and I dont want to ruin my chance for children and have to pin myself for the rest of my life just yet. Big things in my life going on. Im very happy atm.
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    8/1/12-ME Bench
    GPP: Med Ball wall slams+keg clean and presses+chins
    Close Grip 3 Board Press
    225x3
    Add 3 board
    275x3
    315x3
    335x3
    315x3
    Strapped Kroc Rows w/ Fat Gripz
    120x31,31 PR
    Dips w/ Bands
    Bw+Minix10
    Bw+2 Minisx10
    Bw+1 Mini and 1 Monsterx10,10
    Bwx10
    YTLs+Banded Face Pulls w/ Minis
    5x12,12,12/15
    15x12,12,12/15
    Notes: Good session. Really getting excited for ME work again. Im making it a point to not fail anymore. We decieded to keep 3 board work to triples since we still need to learn the groove of heavy close grip work. This fried my triceps. I had more problem holding and stabalizing the weights today. My tris are much stronger then I thought bc I prob coulda beat my meet max with full range close grip.
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    Looks like a great session, Lou. Keep at it!

    I have a vacation planned in a little over a week for 9 days out of the country. It's going to be a great time, but I'm going to hate being out of the gym for that time! I knew I'd get addicted to powerlifting once I got back into it, and that's exactly what has happened.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    Quote Originally Posted by Torobestia View Post
    Looks like a great session, Lou. Keep at it!

    I have a vacation planned in a little over a week for 9 days out of the country. It's going to be a great time, but I'm going to hate being out of the gym for that time! I knew I'd get addicted to powerlifting once I got back into it, and that's exactly what has happened.
    Thanks man, Im really trying to move forward and build a good groove going into school. Yea I know how you feel. Its just such a nice sport, just a tad addicting. But missing a day here and there is nice sometimes.
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    8/3/12-DE Squat/Pull
    GPP: Box squat jumps 6x3
    DE Box Squat with 80lbs of chain
    235+chainsx10x2
    Speed Sumo Pulls
    275x8x1 got some vids, was doing this for form work.
    Sumo RDLs w/ Kettlebells
    55lbsx10
    70lbsx10
    GHRs
    Bwx5,5
    Suitcase Deadlifts
    135x2x5,5
    Notes: Great session. Box squat were good, really getting a good groove for my squat. Loaded my hips a lil more then im use to and I felt it. Did some form work with sumo pulls. And tried a new lift today, its like a pullthrough but with a kettlebell. Didnt get close to failure on assistence work it and it helped a ton.
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    Post those videos when you can.
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    Quote Originally Posted by Rodja View Post
    Post those videos when you can.
    Just got em on my computer, will upload to youtube in a min.
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    8/4/12-ME Squat/Pull
    GPP: Med Ball Wall slams+floor slams+keg presses
    Chins
    Bwx5,5,5,5
    DE Reverse Band Floor Press w/ Doubled Minis
    185+bandsx9x3 3 diff grips
    SOHP
    65%-120x5
    75%-140x5
    85%-155x5
    JM Press
    50%-80x5x10
    Reverse Band Bench Rows w/ Doubled Light Bands
    20,20,20
    Notes: Great session. Really hitting a good groove between Me, De, and Re. I was blasting the floor press up. I read an article by mark bell on bench form and it reminded me of a few things ive forgotten. SOHP was a lil slow but good.
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    That ME looked fantastic, especially at the deficit. You've definitely found a nice groove on them.
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    Quote Originally Posted by Rodja View Post
    That ME looked fantastic, especially at the deficit. You've definitely found a nice groove on them.
    Thanks man, things just clicked a few weeks ago. Ive got another vid ill try to get up. My gym partner has it on his phone. Its my ME ace pro squatter straps up sumo pull. It was my second attempt at 550. Got both but tried to get more pop out of the suit.
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    Quote Originally Posted by SweetLou321 View Post
    Thanks man, things just clicked a few weeks ago. Ive got another vid ill try to get up. My gym partner has it on his phone. Its my ME ace pro squatter straps up sumo pull. It was my second attempt at 550. Got both but tried to get more pop out of the suit.
    I tried out my suit with the straps down on Monday and hit a big PR. I'm really looking forward to pulling in full gear in a few weeks once I get the groove of it down.
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