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Sweetlou's training log

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    8/8/12-ME Squat/Pull
    GPP: Dragging the prowler backwards with my belt.
    Sumo Pull w/ Ace Pro Squatter
    315x1
    Add suit straps down
    365x1
    405x1
    455x1
    Straps up loose
    505x1
    Straps up tighter
    550x1,1 PR
    Standing Cable Crunches w/ Spud Straps
    110x10
    130x10
    140x7,7 PR
    Cable Pullthroughs w/ Rope
    did 3-4 sets almost maxed out the weight stack. Will stick to kettlebell swings.
    Notes: Had geared squat work planned but my gym partner injured his glute last friday so we didnt make the drive to OBB to use their monolift. So I did geared sumo work instead. My raw sumo max is 405 atm. So I got 150lbs out of the suit and im just starting to push my sumo overall. I was getting great pop out the bottom until I put the straps up. Then the weight started to blow up. The hardest part of the 550 pull was getting in the hole without losing to much energy. My grip was also being torn up as I pull with a hook grip. The first 550 was just muscled up the second was much more technical. I have a vid of the second attempt, Ill see if i can get it from my gym partner. Another mention is Ive blown up to 222lbs, and my previously loose suit is now tight. We had to use the rack to pry it off me lol.

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    Quote Originally Posted by Rodja View Post
    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.
    I saw that, good stuff. I will have be more of raw lifter for now with school coming up and a busy schedule ill hardly ever have time to make the drive to a monolift to use my suit.
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    Quote Originally Posted by SweetLou321 View Post
    I saw that, good stuff. I will have be more of raw lifter for now with school coming up and a busy schedule ill hardly ever have time to make the drive to a monolift to use my suit.
    I'm finally starting to get a nice, consistent schedule to meet up with a group of guys so I can get into all of my gear frequently. It sucked looking at my shirt for a month and not using it.
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    Quote Originally Posted by Rodja View Post
    I'm finally starting to get a nice, consistent schedule to meet up with a group of guys so I can get into all of my gear frequently. It sucked looking at my shirt for a month and not using it.
    Thats how I feel about my squat suit.
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    8/8/12-ME Bench
    GPP: Med Ball Wall and Floor slams with chins
    Close Grip 3 Board Press
    275x3
    300x3
    315x3
    345x2
    Kroc Rows w/ Fat Gripz
    70x23,23 PR
    Flat DB Press w/ Mini Band
    40x15
    50x15
    55x15
    Unilateral Micro Band Face Pulls+BB Shrugs+Side Laterals
    20/135x20/5x20
    20/135x20/5x20
    20/135x20/5x20
    Notes: Great day again. Wasnt 100 percent so stuck with triples on close grip 3 board again. Didnt quite get a new 3 board PR but still moved some weight. Kroc rows sucked, but when do they dont? The band db press were worse then straight weight. The last giant set with more of a prehab/rehab complex to really hit the upperback and delts. Felt great esp for the heavy work on monday.
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    8/10/12-DE Lower
    Main work was speed sumo pulls for form work. Hips were having box squats this day.

    8/11/12-DE Upper
    Main work was Reverse band floor press with short light bands. 225x9x3
    SOHP
    70-120x3
    80-140x3
    90-165x3

    8/13/12-ME Lower
    GPP: Power cleans w/ 135
    Reverse band GMs with light bands
    405x5 to much band weight
    Front squat
    185x5 to play around with form
    GHRs
    bwx12,10,8,8
    Cable Crunches
    140x9 PR

    Notes: also tried zercher squats, not man enough for this atm lol

    8/15/12-ME Upper
    GPP: Med ball work
    Reverse Band bench with doubled minis+micros
    280x2
    315x1
    335x1 all came up fast and easy. Form was on 100%.
    Strapped Kroc rows w/ fat gripz
    120+15lbs chainx26,26 PR
    Tricep Hell w/ close grips, 135lbs
    5 boardx5
    4 boardx5
    3 boardx5
    2 boardx5
    1 boardx5
    2 boardx5
    3 boardx5
    4 boardx5
    5 boardx5
    Scarcrows to finish and shoulder stretches.

    8/17/12-DE Lower
    GPP: Walking and pulling the prowler
    DE Mock SSB Box Squats w/ 60lbs chains and moderate width stance
    190+chainx10x2
    Speed Sumo Pull w/ 60lbs chain
    275+chainx8x1
    ABductors/Adductors
    15 reps each way for 2 sets
    Leg Raises+90 degree hypers
    bwx12/12
    bwx12/12
    bwx12/12
    Notes: All my sumo muscles were sore and tight but still got into the groove. My deadlift bar is brand new and just rips open my shins. Already ripped thru my socks. I have been duct taping my legs. Any other tips?
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    8/18/12-DE Bench
    GPP: Med ball slams and chins
    DE Bench with 60lbs chain
    135+chainx9x3
    JM Press
    60-105x7
    70-120x7
    80-135x7
    SOHP+Iso Hammer High Rows
    95/180x10/10
    95/180x10/10
    95/180x10/10
    95/180x10/10
    Notes: Good session, didnt use my comp arch for de work and blew the weight up bc my back wasnt being fried. JM Press tore my tris up again. School starts monday so training may be a lil affected but not by much. Ill make it all work.
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    Those Kroc rows with chains sound awful.
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    Quote Originally Posted by Rodja View Post
    Those Kroc rows with chains sound awful.
    My back was sore for a whole week after them. But all I keep thinking about is a 600lb pull.
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    8/20/12-ME Lower
    GPP: Steve Pucinellas (cant sleep it), 3/2/1s
    Reverse Band Mock SSB GMs w/ Monsters
    315x3
    365x3
    405x3
    GHRs
    Bwx10,8,8
    Reverse Hypers
    180x15
    270x12,12
    Standing Cable Crunches
    100x10
    120x10
    140x10 PR
    Notes: Im sore.
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    8/22/12-ME Upper
    GPP: Med Ball slams+chins
    Reverse Band Bench w/ minis and micros
    225x3
    250x3
    280x3
    300x3
    315x5 trying to rebuild my benching confidence.
    Kroc Rows w/ Fat Gripz
    75x20,20
    2 Board Bench w/ 60lbs of chain
    135+chainx4x10
    Scarcrows
    5x12,12,12

    8/24/12-DE Lower
    GPP: Prowler work
    DE Close Stance Mock SSB Box Squats with 85lb chain
    205+chainx12x2
    Speed Conv Pulls w/ Light Bands
    275x8x1
    Reverse Hyper Leg Curls
    90x12,12,12
    Side Bends
    55x10,10/10,10/10,10

    8/25/12-DE Upper
    GPP: Med Ball Slams
    DE Bench w/ 85lbs of Chain
    135+chainx9x3
    JM Press
    65=110x5
    75-125x5
    85-145x7, fixed some form issues
    SOHP
    50-95x4x10
    Wide Grip Lat Pulldowns
    110x10
    130x10
    150x10
    170x10
    Band Pullapart 7 super series
    microx70 reps
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    I can relate when you talk about rebuilding bench confidence as it is something that I struggle with frequently.
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    Quote Originally Posted by Rodja View Post
    I can relate when you talk about rebuilding bench confidence as it is something that I struggle with frequently.
    Its coming together, im starting to enjoy ME bench again and really get in a good groove. On a second note. My hips have been hurting bc of the all the sumo pulling I had been doing. Is there anything you suggest I do to strengthin/maintain my hip health and continue to learn this lift? I dont wanna be limited to conv only bc of my hips.
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    8/27/12-ME Lower
    Conv Pull w/ 100lbs of chain
    405+chainx1 matched PR
    Notes: I did more work, just dont wanna type it all this time. Anyways I had to switch back to conv bc my hip started to really get beat up from all the sumo and I had to rest them. Sucks bc sumo was really feeling good. Conv was way off today form wise bc I havent been doing it. Still matched a PR so I am stronger.
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    Quote Originally Posted by SweetLou321 View Post
    Its coming together, im starting to enjoy ME bench again and really get in a good groove. On a second note. My hips have been hurting bc of the all the sumo pulling I had been doing. Is there anything you suggest I do to strengthin/maintain my hip health and continue to learn this lift? I dont wanna be limited to conv only bc of my hips.
    Briefs have helped immensely along with unilateral leg work (e.g. Bulgarian split squats) to keep the hips loose. It takes awhile for the hips to adjust to the stance and it's usually the small muscles of the ab/adductors that determine progress. Listen to your body and know when to back off on the pulling as it is difficult to both pull and squat with a wide stance consistently if not in some good gear.
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    Quote Originally Posted by Rodja View Post
    Briefs have helped immensely along with unilateral leg work (e.g. Bulgarian split squats) to keep the hips loose. It takes awhile for the hips to adjust to the stance and it's usually the small muscles of the ab/adductors that determine progress. Listen to your body and know when to back off on the pulling as it is difficult to both pull and squat with a wide stance consistently if not in some good gear.
    Thanks man, Ill add in some unilateral leg work and continue to do both ab/adductors. My conv pull is stronger then my sumo, but sumo feels better. I can also grind out a hard ME pull sumo much better then I can conv. It seems if the pull gets to a certain point, I either get it or miss it completely. Where sumo I can grind out better.
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    Quote Originally Posted by SweetLou321 View Post
    Where sumo I can grind out better.
    I would imagine that it's probably because sumo has a shorter range of motion.
    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
    I would imagine that it's probably because sumo has a shorter range of motion.
    I hold form better under max loads with sumo. With conv I either hit the lift, or come completely undone right off the floor.
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    Quote Originally Posted by SweetLou321 View Post
    I hold form better under max loads with sumo. With conv I either hit the lift, or come completely undone right off the floor.
    Yeah, I feel with hip-hinge-dominant movements like the conventional you definitely do either hit or miss with those. I know I still have never missed a good morning, for instance, that I moved more than and inch and a half.
    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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    I'm just the opposite in this regard. I can grind out a conventional, but not a sumo. Granted I can pull more sumo. I have a very hard time grinding an Olympic squat, but a PL squat, more hip dominant, I can grind... Maybe I'm weird.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
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    Quote Originally Posted by Torobestia View Post
    Yeah, I feel with hip-hinge-dominant movements like the conventional you definitely do either hit or miss with those. I know I still have never missed a good morning, for instance, that I moved more than and inch and a half.
    I agree with this. I tend to pull more conv when my form is on.
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    Quote Originally Posted by Legacyfighter View Post
    I'm just the opposite in this regard. I can grind out a conventional, but not a sumo. Granted I can pull more sumo. I have a very hard time grinding an Olympic squat, but a PL squat, more hip dominant, I can grind... Maybe I'm weird.
    Different leverages would probably account for this. Plus you have the stretch reflex in the squat where you dont have the same amount in a pull.
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    8/29/12-ME Upper
    Chins
    bwx6,6
    Floor Press w/ 75lbs of chain
    185+chainx2
    205+chainx1
    225+chainx1 PR, not a bar weight pr but a chain weight pr
    245+chainx0, I couldnt accelerate faster then the chain added.
    Kroc Rows w/ Fat Grips and Straps
    120+25lbs chainx31,31 PR
    Flat DB Press w/ a Monster Mini around the back
    55+bandx10
    60+bandx10
    65+bandx10 PR
    EFTS Band Pullaparts super series w/ mini for 2 sets.
    Notes: So ive found out floor press is my **** lift. It makes my weaknesses shine and just makes me work harder. This would be the equavilent to dave tates cambered suspended GMs where it just teaches him to strain. Hit a chain weight pr by 25lbs. Hit a PR on kroc rows. And I think a band weight PR on flat db, gotta check. The band pullaparts are doing wonders for my shoulders. Will try some new ME work where there is a lot of chain weight and lower bar weight to teach me to accelarate faster thru my sticking point with bigger lifts.
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    Got sick, afte wednesday. CNS and immune system crashed. Did a quick speed lower session on friday. Skipped saturday.

    9/03/12-ME Lower
    Prowler ME Work
    Kept adding weight until 200meters got really hard then backed down and kept adding weight until I could barely make 100meters. I dont remember what I worked up to. 250 or something.
    Standing Cable Crunches
    100x3x10
    Hips Ab/Adductor Prehab.
    Notes: Still getting over a cold but wanted to get my blood moving. Also I got a concert to go to on saturday night so I dont wanna be tired or sick for that. Its dayglow.
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    9/5/12-ME Upper
    Chins
    bwx7,6,6
    Floor Press w/ 100lbs of Chain
    90%-205+chainx1
    95%-215+chainx1
    100%-225+chainx1 PR by 25lbs of chain
    105%-235+chainx1 PR by 10lbs and 25lbs of chain
    Iso Hammer High Rows
    230x10,10,10
    Unilateral Mini Band Pushdownsx100
    Hammer Curls
    15x12
    20x12
    25x10
    Mini Band Pullapart Super seriesx2 sets
    Notes: Nailed 2 prs today. I wasnt expecting based on im still a lil sick. But I came in with my game face on. All the sets came up pretty fast. Good sign for my bench.
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    Quote Originally Posted by SweetLou321 View Post
    9/5/12-ME Upper
    Chins
    bwx7,6,6
    Floor Press w/ 100lbs of Chain
    90%-205+chainx1
    95%-215+chainx1
    100%-225+chainx1 PR by 25lbs of chain
    105%-235+chainx1 PR by 10lbs and 25lbs of chain
    Iso Hammer High Rows
    230x10,10,10
    Unilateral Mini Band Pushdownsx100
    Hammer Curls
    15x12
    20x12
    25x10
    Mini Band Pullapart Super seriesx2 sets
    Notes: Nailed 2 prs today. I wasnt expecting based on im still a lil sick. But I came in with my game face on. All the sets came up pretty fast. Good sign for my bench.
    That's a mean amount of chain for a floor press. You should some solid carryover to your shirted work from that.
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    Quote Originally Posted by Rodja View Post
    That's a mean amount of chain for a floor press. You should some solid carryover to your shirted work from that.
    I wont have a geared meet until feb. But im actually gettin ready for a raw meet. The goal was to get me to accelerate faster and get thru my sticking point.
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    Got pretty sick and had dayglow last weekend so im just getting caught up here.

    9/10/12-ME Lower-deload
    Glute Bridges-to activate my glutes
    barx10,10,10
    GHRS
    bwx10,8,8
    Standing Cable Crunches+90 degree Hypers
    100x12/bwx12
    120x10/bwx12
    140x10/bwx12
    EFS Band Pullapart Super Series
    microx2 sets
    Notes: Focusing on hip mobility and activating my glutes to better my squat form and reduce butt round.

    9/12/12-ME Upper-underload
    Flat DB Press
    65x10,10,10
    Chest Supported Wide Grip Cambered Bar Rows
    135x10,10,10,10
    Tate Presses
    35x15,15,15
    Shoulder Rehab/mobility arm raises on an incline bench
    no weight, have impingment in my right shoulder.
    EFS Band Pullapart Super Series
    microx1 set
    minix1 set
    Leg Raises+Roman Twists
    bwx12/5lbsx12
    bwx12/10lbsx12
    bex12/10lbsx12
    Notes: Looks long typing it out but it was about an hr and a half. Doing extra core work to bring up my squat and pull. Doing a good deal of rehab for my hips and shoulders to be as healthy as possible going into my meet. Need to increase rear delt work as it was apparant on the wide grip rows that there is a weakness there.

    Other side notes, could use some tips. Im currently on trt for low test. Im on 100mg test cyp a week and 25mg dhea a day. I get gyno flare ups here and there, pre-existing issues. I have nolva prescribed but it jacked my bp from 120/60 to about 140/80 so I dont use it. I have arimidex on hand but it usually drops my estrogen to low, sure it clears up the flares but this is at 1mg total for the week. Any suggestions? I was looking at erase, formastane, and aromisin as they dont seem to crush lipids and igf1. Not permanent but to be used when things flare up. My estrogen comes back between 10-20 on blood work normally so idk why it happens, my doc thinks my its overall hormonal imbalances causing it.

    Second I was curious what supps you guys feels is worth the money? I dont use much. Mag, vit d3, vit c when im sick and when i remember, regular ala, creatine mono, a pre-wo when I need a boost, and bcaa during my workout (wont buy more when I run out since im bulking and they probably do nothing for me, have about 1 years worth from sales.). I use alcar when studing, was considering rhodolia rosea to help me sleep better, keep my mood up, and help my cns. Maybe beta-alanine, is beta-alanine even that helpful for a strength athlete?
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    Quote Originally Posted by SweetLou321 View Post
    Got pretty sick and had dayglow last weekend so im just getting caught up here.

    9/10/12-ME Lower-deload
    Glute Bridges-to activate my glutes
    barx10,10,10
    GHRS
    bwx10,8,8
    Standing Cable Crunches+90 degree Hypers
    100x12/bwx12
    120x10/bwx12
    140x10/bwx12
    EFS Band Pullapart Super Series
    microx2 sets
    Notes: Focusing on hip mobility and activating my glutes to better my squat form and reduce butt round.

    9/12/12-ME Upper-underload
    Flat DB Press
    65x10,10,10
    Chest Supported Wide Grip Cambered Bar Rows
    135x10,10,10,10
    Tate Presses
    35x15,15,15
    Shoulder Rehab/mobility arm raises on an incline bench
    no weight, have impingment in my right shoulder.
    EFS Band Pullapart Super Series
    microx1 set
    minix1 set
    Leg Raises+Roman Twists
    bwx12/5lbsx12
    bwx12/10lbsx12
    bex12/10lbsx12
    Notes: Looks long typing it out but it was about an hr and a half. Doing extra core work to bring up my squat and pull. Doing a good deal of rehab for my hips and shoulders to be as healthy as possible going into my meet. Need to increase rear delt work as it was apparant on the wide grip rows that there is a weakness there.

    Other side notes, could use some tips. Im currently on trt for low test. Im on 100mg test cyp a week and 25mg dhea a day. I get gyno flare ups here and there, pre-existing issues. I have nolva prescribed but it jacked my bp from 120/60 to about 140/80 so I dont use it. I have arimidex on hand but it usually drops my estrogen to low, sure it clears up the flares but this is at 1mg total for the week. Any suggestions? I was looking at erase, formastane, and aromisin as they dont seem to crush lipids and igf1. Not permanent but to be used when things flare up. My estrogen comes back between 10-20 on blood work normally so idk why it happens, my doc thinks my its overall hormonal imbalances causing it.

    Second I was curious what supps you guys feels is worth the money? I dont use much. Mag, vit d3, vit c when im sick and when i remember, regular ala, creatine mono, a pre-wo when I need a boost, and bcaa during my workout (wont buy more when I run out since im bulking and they probably do nothing for me, have about 1 years worth from sales.). I use alcar when studing, was considering rhodolia rosea to help me sleep better, keep my mood up, and help my cns. Maybe beta-alanine, is beta-alanine even that helpful for a strength athlete?
    Beta-alanine is great for strength athletes. Might not show up on 1RM (correct me if I'm wrong), but throughout training you'll probably hit movements for a 3-6RM, and with that degree of time under tension you'll benefit from the ph buffering effects of beta-alanine, IME.

    Also, I dig TMG (betaine (can get betaine anhydrous, for instance)). Outside of what you listed, beta-alanine and betaine, I'd add in fish oil. If you can, get the triple dose fish oils and take 5x/day spread throughout the day. I get mine at Sam's Club 150 caps of triple dose for $18.
    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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    By the way, I saw you doing glute bridges for glute activation. What about trying these? They'd be a great supplementary exercise to use: http://blog.kabukiwarrior.com/2012/0...variation.aspx

    Works pretty much everything in the squat, only more, without much loading on your spine.
    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
    Beta-alanine is great for strength athletes. Might not show up on 1RM (correct me if I'm wrong), but throughout training you'll probably hit movements for a 3-6RM, and with that degree of time under tension you'll benefit from the ph buffering effects of beta-alanine, IME.

    Also, I dig TMG (betaine (can get betaine anhydrous, for instance)). Outside of what you listed, beta-alanine and betaine, I'd add in fish oil. If you can, get the triple dose fish oils and take 5x/day spread throughout the day. I get mine at Sam's Club 150 caps of triple dose for $18.
    I do take fish oil, carlson liquid fish oil. Idk about that high dose man read this. How to Construct a Basic Supplement Stack
    Im personally to lazy to see if his info is off, but hes well respected on this board and most of his posts seem to be on point. Plus itll save me money.

    Ill get some beta-alanine then and actually stick with it. Ive used TMG in the past, didnt notice much. How much should one take?
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    Quote Originally Posted by Torobestia View Post
    By the way, I saw you doing glute bridges for glute activation. What about trying these? They'd be a great supplementary exercise to use: http://blog.kabukiwarrior.com/2012/0...variation.aspx

    Works pretty much everything in the squat, only more, without much loading on your spine.
    Ive seen those in his log. I dont have a ssb or a mono lift however. Idk how Id walk those out with band and everything. I may try his rdls like lift with the band around his hips soon. Ive just started these as my glute dont work almost at all in any of my lifts.
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    Quote Originally Posted by SweetLou321 View Post
    I do take fish oil, carlson liquid fish oil. Idk about that high dose man read this. How to Construct a Basic Supplement Stack
    Im personally to lazy to see if his info is off, but hes well respected on this board and most of his posts seem to be on point. Plus itll save me money.

    Ill get some beta-alanine then and actually stick with it. Ive used TMG in the past, didnt notice much. How much should one take?
    My recommendation would net you around 3g EPA and 1.5DHA. Those are about the right doses that have been shown in clinical research to get anti-inflammatory benefits, proper blood sugar regulation/insulin sensitization, and aid in muscle growth (fish oil does aid in muscle growth: http://www.ncbi.nlm.nih.gov/pubmed/21501117) The doses there were actually 2g EPA and 1.5 DHA, but since most fish oil caps have a certain ratio I just gave you the number that gets you to 1.5 DHA.
    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 SweetLou321 View Post
    Ive seen those in his log. I dont have a ssb or a mono lift however. Idk how Id walk those out with band and everything. I may try his rdls like lift with the band around his hips soon. Ive just started these as my glute dont work almost at all in any of my lifts.
    Yeah, that's a good idea regarding the band and deadlifts. lol, I forgot you dont have the specialty bars, although I know the SSB isn't necessarily required. You can use a straight bar and drape chains over your neck so that it pulls you forward if you wanted the same training effect.

    Are you still training with a lifting partner, or have things changed since school started?
    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
    My recommendation would net you around 3g EPA and 1.5DHA. Those are about the right doses that have been shown in clinical research to get anti-inflammatory benefits, proper blood sugar regulation/insulin sensitization, and aid in muscle growth (fish oil does aid in muscle growth: http://www.ncbi.nlm.nih.gov/pubmed/21501117) The doses there were actually 2g EPA and 1.5 DHA, but since most fish oil caps have a certain ratio I just gave you the number that gets you to 1.5 DHA.
    Mr.cooper mentioned something about lipid peroxidation at doses that high. Im not sure what that is but I was taking 2.4g epa and 1.5g dha for the longest time.
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    Quote Originally Posted by Torobestia View Post
    Yeah, that's a good idea regarding the band and deadlifts. lol, I forgot you dont have the specialty bars, although I know the SSB isn't necessarily required. You can use a straight bar and drape chains over your neck so that it pulls you forward if you wanted the same training effect.

    Are you still training with a lifting partner, or have things changed since school started?
    Still have a training partner, a lot of stuff has changed in my life the last few weeks.
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    9/14/12-DE lower
    DE Box Squat
    225x10x2 finally getting my form down
    GMs
    close stance-95x2x5
    wide stance-95x2x5
    Suitcase Deadlifts
    105x5,5
    135x5,5

    9/15/12-DE upper
    DE Reverse Band Floor Press w/ short lights
    225x9x3
    JM Press
    115x7
    135x7
    155x7
    Iso Hammer High Rows+Rear Delt Raises
    180x10/15x10
    180x10/15x10
    180x10/15x10
    180x10/15x10
    SOHP+planks
    50%-95x3x10/3 sets of 30 sec each

    Starting to get estrogen problems again, i really hate arimidex and nolva. Need to try something else soon and call my doctor.
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    9/17/12-ME Lower
    Suspended GM
    275x1
    295x1
    315x1 PR
    335x0
    GHRs
    bwx3x8
    Reverse Hypers
    270x10
    320x10,10
    Seated Cable Crunches
    130x10
    140x10
    130x10
    Notes: Busted my ankle up sunday night was hobbling around this session. Still got a PR tho. Training is starting to pick up again. I think im gonna use a conv stance for my pulls for the meet. Havent had enough time to dial in my sumo and keep my hips healthy at the same time. Ill work on my sumo again after the meet, I may attempt a ME sumo lift soon to test it however.
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    9/19/12-ME Upper
    Chins
    bwx2x8
    1 Board Press w/ 50lbs of chain
    255+chainx1
    270+chainx1
    285+chainx1
    300+chainx1 PR, good things going for my bench.
    Kroc Rows w/ Fat Gripz
    80x18,18 PR
    Rolling Tricep Ext
    50x10
    45x10
    40x2x10
    Incline Bench Shoulder Arms Raises
    2 sets
    7 Pullaparts w/ mini bands+Roman Chair Crunches
    2 sets/bwx2x10
    Notes: Felt Great Today. 350 top weight is around the most ive held in my hands raw. I was really able to get my groove and didnt even feel the chain. Would have kept going up but I want to keep building my bench confidence going into the meet, which will prob be more beneficial anyways. It also appears floor press is my indicator lift for my bench. Floor press goes up and my bench goes up more.
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    Any goals for numbers for your next meet? I'm debating about doing my first one in December and looking to hit 675/455/595 at 220. I'm eventually going to drop down a couple of lbs (sitting at about 215 right now) and do a meet in April at 198, though.
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