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Sweetlou's training log

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    Quote Originally Posted by Rodja View Post
    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.
    For raw im looking to hit 510/330/550 in october. Then Ill get in my gear until feb to compete then also. However I will see how realistic these goals are in a few weeks. Also Id jump in and get a meet unde your belt. Its an unreal experience and there is so much to learn between attempts and the whole day. As im sure since youve been competitive in sports before.

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    9/21/12-DE Lower
    DE Box squat w/ 50lbs of chain
    250+chainx6x2
    Speed Conv Pulls
    315x6x1
    Unilateral Leg Press+Side Bends
    180x3x10/35x10,55x10,65x10

    9/22/12-DE Upper
    DE Reverse Band Floor Press w/ Short Lights
    240x9x3
    JM Press
    125x5
    145x5
    165x5 PR
    Wide Grip Cambered Bar Chest Supported Rows+Rear Laterals
    135x10/15x10
    135x10/15x10
    135x10/15x10
    135x10/15x10
    SOHP+Leg Raises
    95x10/bwx15
    95x10/bwx15
    95x10/bwx15
    Hammer Curls
    15x10/20x10/25x10

    Notes: I feel im getting better carryover from de floor press then de bench due to less stress on my lower back from arching and putting more work on my upper body.
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    9/24/12-ME Lower
    Raw Squat w/ 50lbs of Chain
    400+50lbs of chainx2
    415+50lbs of chainx1
    430+50lbs of chainx1
    450+50lbs of chainx1 PR
    GHRs
    bwx10,10,10
    Reverse Hypers
    180x10
    270x10,10
    Standing Cable Crunches
    130x10,10,10
    Notes: Huge squat PR today. Im getting amped for the meet.
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    9/27/12-ME Upper
    Chins
    bwx10,8,8
    Reverse Band Bench w/ Long Iron Woody greens and 2 minis per side, about equal to a short avg band.
    315x1
    335x1
    365x1 PR
    385x1 PR
    395x1 PR
    405x1 PR
    Kroc Rows w/ Fat Gripz and Straps and 35lbs of chain
    120+chainx25,25 PR
    Rolling Tri Ext+Tate Press
    25x10/10x3
    Incline Bench Shoulder Raises
    Microsx1 set
    Band Pullapart 7 series
    minix1 set
    Notes: Huge PR today. Me and my partner were getting extremely pissed. NONE of our bands from EFS match. Yet all his Iron Woody Bands do and hes had and used them for a very long time. Never used my long avg bands and they arnt even close to even. And his shorts arnt even. I mean imma need to get all new bands. Anyone else see this issue? Anyways I wanna pull more sumo, but if anyone has tips on how to avoid getting your shins ripped open by the bar im all ears. Its already ripped thru my socks and tape several times.
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    I've always used elite bands and never had that problem?? I'd contact them. They are usually pretty solid on service.
    I was wondering what your reasoning behind crocs with fatz and straps was. Seems like the straps would cancel out the grip work from fatz, but I've never tried it so I was thinking you had another rationale.
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    Quote Originally Posted by Mr.Sinister View Post
    I've always used elite bands and never had that problem?? I'd contact them. They are usually pretty solid on service.
    I was wondering what your reasoning behind crocs with fatz and straps was. Seems like the straps would cancel out the grip work from fatz, but I've never tried it so I was thinking you had another rationale.
    I'm not buying bands from EFS anymore. I've had half of them snap and the others are starting to shred.
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    Quote Originally Posted by Mr.Sinister View Post
    I've always used elite bands and never had that problem?? I'd contact them. They are usually pretty solid on service.
    I was wondering what your reasoning behind crocs with fatz and straps was. Seems like the straps would cancel out the grip work from fatz, but I've never tried it so I was thinking you had another rationale.
    If you see they came out with the onxy bands bc the others usually dont match. Clever on their part but sucks for me buying the regular ones. Ill be buying iron woodys from now on. The rational is that we use fat gripz already and alt strapped and none strapped everyweek. Also if you dont wrap the straps just right you still tax your grip just not to the same degree bc it wont wrap as many times around or as tightly. Just something different and still sucks more then regular.
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    9/28/12-DE Lower
    Speed Conv Pulls
    315x8x1, really getting my groove back on conv. I have great speed also. But as of late ive been getting crushed by weights ive pulled before so monday should be a good test to see where i am for the meet. Did some sumo also, the tips rodja gave me really helped out. My sumo was coming right up with minimal leg drag. Ive alreay decieded that if I dont get about a 550 conv pull ill get a pair of briefs and train sumo only after this meet in prep for feb.
    Front Squats
    135x5
    185x2x5
    Unilateral Leg Press+Leg Raises
    180x3x10/Bwx3x12
    Notes: Great session, really feeling good.

    9/29/12-ME Upper
    Chins
    bwx2x8
    DE Reverse Light Band Floor Press
    255x3x9
    JM Press
    135x3
    155x3
    170x3 PR
    SOHP
    95x3x10
    Chest Supported Wide Grip Cambered Bar Rows+Rear Laterals
    135x4x10/15x4x10
    5 of the 7 Band Pullaparts+Planks+Hammer Curls+4 Way Neck Machine
    mini/30 sec/20x12/15x15 each way
    mini/30 sec/25x12/20x15 each way
    Notes: Another Great session, was getting good acceleration on de work today. Hit a jm press pr and sohp groove was on. I read a mark bell article on timed db presses and will use those with RE db presses as underloading for me work.
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    Getting your Erase out tomorrow. Sorry for the delay, bro.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Getting your Erase out tomorrow. Sorry for the delay, bro.
    Oh no problem man, I havent had a chance to get into my doctor yet. Ill make the appointment soon.
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    10/1/12-ME Lower
    Sumo Pull w/ 100lbs of Chain
    365+100lbs chainx1
    405+100lbs chainx1
    425+100lbs chainx1
    455+100lbs chainx1 50lb PR, have a video of this lift
    Ghrs+Reverse Hypers
    bwx10/180x12
    bwx10/180x12
    Standing Cable Crunches
    120x10
    140x2x10
    Notes: Hit a 50lbs PR on my raw sumo today with the tips rodja gave me. I looked up what type of pull would be better for my bone structure and it said either. I had every intention of doing conv today and using conv at the meet. But my lower back was in knots and it was so pumped for no reason. I could barely bend over to the bar. So I opted for sumo. And got a 50lbs PR over my last sumo and my last conv with chain. My raw sumo PR is 405, and my raw sumo PR with chain was 405. Im gonna use sumo at the meet, why not?
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    10/3/12-ME Upper
    Chins
    Bwx3x8
    3 Board Press
    315x2
    335x1
    365x1
    385x1
    405x1
    Kroc Rows w/ Fat Grips
    80x21/21 PR
    Dips
    bwx5x10
    Incline Bench Shoulder Raises
    microsx2 sets
    7 Band Pullaparts
    microx3 sets
    Notes: We did a 3 Board today to just get as much weight in our hands as we could. My partner really wants a 405 bench at the meet so this was for our CNS more then anything. I held 405 pretty well and got it up, so my goal weight for the meet (330) doesnt feel heavy in my hands at all. Did some dips today for full range work and got a stupid pump. Also got a mouth guard that seemed to really help as I have a bad habit of clintching my teeth.
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    Quote Originally Posted by SweetLou321 View Post
    Setup is looking a lot better now with extra work. Slight dip forward after the initial pull, but PRs seldom are picture perfect.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Setup is looking a lot better now with extra work. Slight dip forward after the initial pull, but PRs seldom are picture perfect.
    Its gonna take some more work to really get it down. Ill be doing de work at 50% for now to work the groove. thanks for the feedback.
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    10/9/12-ME Lower
    GMs w/ 50lbs of chain
    275+50lbs of chainx3
    295+50lbs of chainx3
    315+50lbs of chainx3
    335+50lbs of chainx3 PR
    GHRs
    bwx3x10
    Standing Cable Crunches
    140x3x10
    Reverse Hypers
    180x2x15
    Notes: Underloading today with some ME GMs. Still hit a nice 70lbs PR today. My lower back took a much needed beating today. Feeling good going into the meet.
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    Quote Originally Posted by SweetLou321 View Post
    10/9/12-ME Lower
    GMs w/ 50lbs of chain
    275+50lbs of chainx3
    295+50lbs of chainx3
    315+50lbs of chainx3
    335+50lbs of chainx3 PR
    GHRs
    bwx3x10
    Standing Cable Crunches
    140x3x10
    Reverse Hypers
    180x2x15
    Notes: Underloading today with some ME GMs. Still hit a nice 70lbs PR today. My lower back took a much needed beating today. Feeling good going into the meet.
    GM's with chains...what's that feel like?
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    Quote Originally Posted by Rodja View Post
    GM's with chains...what's that feel like?
    Its harder, as the chain keeps pulling you forward when you normally wouldnt be pulled forward. However it deloaded well but the top was harder then the bottom due to the chain pulling forward. Hit the lumber harder then gms without chain.
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    Quote Originally Posted by SweetLou321 View Post
    Its harder, as the chain keeps pulling you forward when you normally wouldnt be pulled forward. However it deloaded well but the top was harder then the bottom due to the chain pulling forward. Hit the lumber harder then gms without chain.
    Might have to try that soon. ME work is getting a but stale.
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    Quote Originally Posted by Rodja View Post
    Might have to try that soon. ME work is getting a but stale.
    I use chains gms and suspended chain gms and sometimes straight weight gms to add some variety to my me work and act as a form of underloading.
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    10/10/12-RE Upper
    Chins
    bwx3x8
    Bench w/ Sling Shot
    275x3x10
    Chest Supported Kettlebell Rows
    35x10 wide,10 close for 3 sets
    Dips+Chins
    bwx3x10/bwx3x5
    Shoulder Raises
    1 set
    Band Pullaparts 7 variations
    micro for 1 set
    Notes: Today was planned as RE DB presses. But my gym partner got his new sling shot in the mail today and wanted to try it out. So we decided to do Re work with it. I ended up using my last meets max for 3 sets of 10. This sucked and I was seeing stars. However my confidence going into the meet is at an all time high. My only concern is I havent done enough bottom end work and will get stuck there. I will work up to my opener next week and adjust from there.
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    10/12/12-DE Lower
    DE Box Squat in Titan Superior Briefs
    275x5x2, 3x1
    Speed Conv Pulls
    315x6x1 I learned in this session why I can grind pulling sumo better.
    Walking with the prowler
    200meters w/ 70lbsx2
    Notes: Wore some light briefs to save my hips, cant wait to move to gear. Tired of being raw.

    10/13/120-DE Upper
    Chins
    bwx3x8
    De Floor Press w/ Chain
    155+50lbs chainx9x3
    SOHP w/ Chain
    115+25lbs chainx5
    135+35-40lbs chainx5
    155+35-40lbs chainx5
    Unilateral Mini Band Pushdowns
    100 reps
    Iso Hammer High Rows+Iso Hammer Low Rows+7 Band Pullapart Variations using mini
    180x10/90x10/1 set
    180x10/90x10/1 set
    Hammer Curls
    15x12, 20x12, 25x12
    Notes: Im dead, time to underload and deload going into the meet. Peaked a week early.
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    10/16/12-ME Lower
    Raw Squat
    405x1 Just tweaking form and doing some sumo max effort, opener for the meet will be 430-440.
    Sumo/Conv Pulls
    225x8x1, more form work. Going conv at the meet, hips cant handle sumo more then twice a month raw, and maybe once a month after squatting raw. The sumo was killing my hips. conv felt great.
    Reverse Hypers
    180x2x15
    Cable Crunches
    120x10
    140x10
    Notes: Easy day

    10/17/12-ME upper
    Chins
    bwx3x10
    Bench
    275x1 Easy, opener for the meet will be 275-290. Itll depend on how I feel at weight ins.
    Unilateral Miniband Pushdowns
    100 reps
    Incline Bench Should Raises
    bwx10,10,10
    1 chainx10,10,10
    Rear Flys+Hammer Curls
    15x15/25x12 for 2 sets
    5 band pullapart variations w/ mini
    2 sets.
    Notes: Just doing pre-hab and stuff to keep me lose and keep blood in the tissues.
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    Gonna have a lil update. I got my meet on oct 27th. So next saturday. Ill be leaving early friday morning for weight ins. Its an apf meet and ill be competing raw. Goal lifts are 510/330/550. This meet is just gonna give me a bench mark before making the switch to gear. Weighed myself yesterday and im 218.8. So im not gonna make the cut to 198. I guess my weight jumped up on me to around 225 lol. No real bf gain or anything. After the meet im gonna cut down to 210 and then re bulk to 220 and repeat until under 10% bf at around 220. My gear is tight enough at 225 so im not gonna move up a weight class right now. As for training ive shut it down since wednesday. Did some prowler work, mobility work, and prehab fri and sat. Will do band work and mobility work this upcoming weet. I may do some cardio to keep the blood moving. Im ready for the meet as of today.
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    Well the meet sucked. It was a huge meet with over 80 lifters I believe, so many that they had to break up the 220+ into the Morning session and the 198 and below and women into the night session.

    I cut to make the 220s, I came in at 214. By the end of friday My weight was up 222. Things were looking good. We started with the squat and I havent used a monolift since the last meet which threw me off. My open of 430 went up easy. My second attempt at 480 didnt, I didnt plant my feet wide enough and came forward so I had them take it. My third I told my partner to call depth bc this will be up. Well I put my feet in the right place and as soon as I heard up I fired the weight up. Easy lift. However my partner called me high and I got 2 red lights for depth. He was at an angle so it looked parallel to him. It didnt matter bc my bench confidence was on a all time high, I knew anything put in my hands I could at least hold and control. Warm ups went great and the weight was flying up. I opened for with 265 and smashed it. Second attempt was 305 as I was gonna go to 330 for the day. The bench was slick, it had some give to the right, and the bar was NOT a bench bar but an olyplic bar, which ment it had like 3 different set of rings and it was thiner. Also the head judge for my first attempt was brian shwab and he had a fast press command. Well brian swithced out for my second and third with the original head judge who wanted the bar completely still before giving the press command...not god when the bar has whip like a deadlift bar. 305 gets in my hands and the right side sinks in and my leg drive is gone bc all the weight in on my right foot and the bar is shaking from the whip and I couldnt get it still. I took it down and has about a 2 second press command until the weights stopped moving. Missed it completely, same on the my third. Not sure how I can hold 405 in my hands and hold it still but 305 at the meet and I couldnt get the bar to stop shaking. It was a bad day for most lifters benches that day across the board with a lot of misses and long press commands. On the pull I got a 6lb pr with 507.5, I pulled convention bc it was a lil faster then sumo. So happy to go to gear after this. Raw sucks and this meet was horrible. Took first in my dev against 2 others somehow.
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    11/5/12-ME Lower
    GPP/Warm-up:Reverse hypers and kettlebell swings
    Sumo Pull
    worked up to 225 raw then added my ace straps down
    315x2
    365x2
    405x2
    455x2
    495x1 Form wasnt holding welll so I backed it down to 455 for a few more singles
    455x1,1,1
    GHRs
    bwx5,5
    Reverse Hypers
    140x10, 230x10
    Cable Crunches
    80x10
    100x10
    120x10
    Notes: Im working into gear now. So today was just taking video and working on form with some heavier weights to see what needs to be worked on. For now I need to get my shoulders a touch more behind the bar. Nothing was overall heavy today.
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    11/7/12-ME Upper
    Chins
    bwx3x8
    Shirt work to 3-board
    225x0, thru titan f6 on here
    275x3
    315x3
    365x3
    405x1,1,1
    Kroc Rows w/ Straps
    120x30,30
    BB Shrugs
    135x20
    Tate Press
    30x3x15
    Incline Bench Shoulder Raises
    1 set
    5 Pullapart variations with micro
    1 set
    Notes: Breaking in my shirt right now. Didnt jack the shirt down at all and managed to get some 3 board work in. Next week will be 2 board and then 1 board and then hopefully touch soon. Beat to hell today. My DE days will be lower volume to compensate for the geared work.
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    11/9/12-DE Lower
    High Box Squats w/ Titan Superior Briefs
    315x6x2
    Reverse Hypers
    270+2 Light Bandsx2x5
    GHRs
    bwx2x8
    Leg Raises
    bwx2x5
    Notes: Squating in briefs was an experience, a lot of fun tho.

    11/10/12-DE Upper
    Face Pulls with Micros
    3x12
    DE Floor Press w/ 75lbs chain
    135x3x9
    JM Press
    155x2x3
    185x3 PR
    Flat DB Press
    70x2x10
    Chins
    bwx8
    bw+25lbsx8,6
    bw+10lbsx6
    7 Band Pullapart Variations w/ micro
    2 sets
    Notes: Good and fast session. Attacking some weak points like lat strength and bottom end strength. Got a jm press PR today.
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    11/12/12-ME Lower
    Sumo Pulls in Ace Straps down
    worked up to 500 for 2 singles. I need to work my set up and find a better groove in the suit.
    GHRs
    bwx3x10
    Reverse Hypers
    270x2x15
    Standing Cable Crunches
    120x10
    130x2x10
    Notes: Every felt good this session, need to work my sumo groove and set up more.
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    Quote Originally Posted by SweetLou321 View Post
    11/12/12-ME Lower
    Sumo Pulls in Ace Straps down
    worked up to 500 for 2 singles. I need to work my set up and find a better groove in the suit.
    GHRs
    bwx3x10
    Reverse Hypers
    270x2x15
    Standing Cable Crunches
    120x10
    130x2x10
    Notes: Every felt good this session, need to work my sumo groove and set up more.
    Pulling in full gear was a whole new experience for me. My stance is almost collar to collar in briefs and a suit.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Pulling in full gear was a whole new experience for me. My stance is almost collar to collar in briefs and a suit.
    Im really enjoying it right now, Just gotta find where to put my feet now and get a good set up, again lol.
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    10/14/12-ME Upper
    Chins
    bwx2x7
    Bench to 2 board in F6
    405x1,1,1
    Kroc Rows
    90x41,41 PR
    Unilateral Miniband Pushdowns
    100 total
    Mini Band 7 Pullapart Variations
    2 sets
    Notes: Really starting to get into my shirt, really enjoying it so far.
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    10/16/12-DE Lower
    DE Sumo Pulls in superior briefs
    315x8x1
    Reverse Hypers
    270x10
    360x12,12
    GHRs
    Bwx5
    Bw+10x5
    Bw+25x5 PR
    Leg Raises
    bwx6,8,11
    Abductor/Adductor Pre hab
    Notes: Had a great sumo groove today and was finally behind the bar. I tried my wrestling shoes out today for sumo and really liked it.
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    11/17/12-DE Upper
    Unilateral Face Pulls with micros
    3x15
    DE Floor Press w/ 75lbs chain
    155+75lbs chainx9x3
    JM Press
    185x3
    205x2x3 PR
    Flat DB Press
    70x10
    80x10,8
    Chins
    bwx8
    bw+25x8,6
    bwx8
    7 Pullapart Variations w/ mini
    2 sets
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    11/19/12-ME Lower
    Suspended GM
    305x1
    315x1
    335x1
    365x1 30lb PR
    GHR
    bwx5
    bw+10x5
    bw+25x6 PR
    Cable Crunches
    120x10
    130x10,10
    Notes: Hit a good pr, shows my core is finally coming along. Went to a hatebreed, in flames, lamb of god show this night, was amazing.
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    11/20/12-ME Upper
    Chins
    bwx8,8
    Floor Press
    245x1
    260x1
    275x1
    280x1 PR
    DB Press Complex
    OH DB-50x15
    Flat DB-50x15
    Incline DB-50x15
    Decline DB-50x15
    Modified Kroc Rows with the iso hammer low row
    115x35,35
    Unilateral Monster Mini Pushdowns
    100 total reps
    7 Pullapart Variations w/ Mini
    2 sets
    Notes: Finally hit a PR on straight weight floor press. Its been 9 monthes since this has happened. It shows a glaring weakness in my bottom end strength. Im gonna continue to do the db complex i have above and focus on getting PRs in the 10, 15, and 20 rep ranges to address this. I may add me triples with the cambered bar again and start using it for rep work also. My hamstrings were dead from yesterday and my partner has an injured ankle so the machine rowing worked out perfect for this day. It still wrecked my back.
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    11/23/12-DE Lower
    DE High Box Squats w/ superior briefs
    315x6x2
    Reverse Hypers
    270+2 light bandsx8
    360+2 light bandsx2x8
    GHRs
    bwx4x8
    Leg Raises
    bwx3x8
    Notes: Still getting use to squatting in gear.
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    11/24/12-DE Upper
    Unilateral Face Pulls w/ Micro
    3x12
    DE Floor Press w/ Chain
    165+75lbs chainx3x9
    JM Press
    185x3
    205x3
    225x3 PR
    Weighted Chins
    bwx8
    bw+25x3x8 PR
    7 Band Pullapart Variations w/ Mini+DB Hammer Curls
    2 sets of 10 each for pullaparts
    20x12
    25x12
    15 w/ Fat Gripsx12
    Notes: Got 2 PRs on this day which is awsome. Gonna start doing hammer curls w/ fat grips while taking a break from fat grip kroc rows. Started to move my grip out on speed work as to get use to a wider grip as I use in my shirt.
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    Nice JM press. Are you still going to be using an Ace suit?
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Nice JM press. Are you still going to be using an Ace suit?
    Yea I am, I actually just bought a metal king sumo suit today from the efs sale. Ive been having trouble getting the ace into the right spot and Im not enjoying pulling in it much. It feels like im squatting the weight. Also Ive pulled 500 sumo straps down in my titan superior suit, which is the cheapest titan single ply suit they have. And it actually looks a lil better and feels easier then the ace. Bc with the single ply I can get into a better position and get a better pop. Im hoping the king sumo is like this but better. I actually just squatted in the ace today. Felt great.
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