Sweetlou's training log
- 05-09-2012, 04:06 PM
- 05-10-2012, 01:30 AM
GPP: Unilateral Mini band face pulls+Med ball wall slams-20+12x15 for 3 sets
Oh DB Press-45x15
Flate DB Press-45x15
Incline DB Press-45x15
Chest Supported T-bar Rows Neutral Grip
Unilateral Mini Band Pushdowns+4 way neck machine
100 reps+35x2 sets of 15 each way
05-13-2012, 01:17 AM
GPP: 35lbs kettlebell swings superseted with 90lb reverse hypers-3x10 each
DE Box Squat
Speed Pull conv alt with sumo
315x8x1, 4 of each
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.
05-13-2012, 01:26 AM
GPP: Unilateral Mini Band Face Pulls+12lbs med ball wall slams-3x20 and 15
bw+fat gripzx1 So hard not even funny, that one rep hurt more then the 10 that followed
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
Iso Hammer High Row w/ Fat Gripz
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.
05-13-2012, 09:22 AM
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.
05-14-2012, 08:40 PM
05-14-2012, 08:46 PM
GPP: Walking backwards then forwards for 200 meters 3 times with 70lbs on the prowler. It is hot in FL.
Low Bar Goodmornings
235x3 didnt hit the depth I wanted
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
90lbs w/ 2 monster minisx15,15,15
Spud Long Abs Straps Standing Cable Crunches
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.
05-16-2012, 11:16 PM
GPP: 3 100 meter paces with 70lbs on the prowler. 50% face pulls and 50% rows.
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
Upright Row Face Pull Combo
Neutral Grip Chest Supported T-bar Row
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.
05-17-2012, 10:33 AM
05-17-2012, 10:37 AM
05-17-2012, 11:27 AM
05-17-2012, 11:37 AM
05-17-2012, 09:03 PM
05-20-2012, 11:24 PM
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.
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.
05-20-2012, 11:29 PM
GPP: Unilateral Mini band face pulls+12lbs med ball wall slams. 3 sets of 20/15.
DE Bench w/ Doubled Up mini bands
115lbs+bandsx9x3 3 diff grips
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
Iso Hammer High Row w/ Fat Gripz
270x10 my grip!
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.
05-21-2012, 09:16 AM
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
05-21-2012, 10:49 PM
05-21-2012, 10:56 PM
GPP: Superset of 35lb kettlebell swings and 90lbs reverse hypers, 3 sets of 10 each.
Low Bar Goodmornings
Mock Safety Bar Parallel Box Squats
Standing Spud Strap Cable Crunches
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.
05-21-2012, 11:39 PM
05-21-2012, 11:40 PM
05-21-2012, 11:56 PM
05-22-2012, 12:09 AM
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.
05-22-2012, 07:33 PM
05-23-2012, 11:11 PM
GPP: Unilateral Mini band face pulls+12lbs med ball wall slams-3 sets of 20/15
275x1 Matched PR
285x0, I dont have the delt strength to get out of the hole
Oh Light Band Ext
Upright Row/Face Pulls+YTLs
Chest Support Neutral Grip T-Bar Rows
4 Way Neck Machine
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.
05-26-2012, 02:30 AM
GPP: 35lb kettlebell swings+90lbs reverse hypersx3 sets of of 10 each
DE Box Squat w/ Monster Minis
Speed Conv Pulls w/ Monster Minis
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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