Sweetlou's training log
- 01-19-2012, 12:48 PM
Sweetlou's training log
Figured Id start a training log up again as Im not logging any more product or anything.
So I got meet on Feb 4th APF. Itll be my first one so ill be walking in. Prob compete in the 220s at 200-205 unless I just walk in at 198. Which can happen as my diet has been very clean and getting cleaner.
Current training is westside.
- 01-19-2012, 12:53 PM
455x0 form didnt break but glutes couldnt fire off the box
Bosu Ball Leg Curls
Iso Hammer Strength High Row
Standing Rope Crunches+Walking Abductors with a short monster mini
Notes: Good session, hit about 90 percent of my last free squat (460) off the box. Which is a huge step up. Also I was really fast today.
- 01-22-2012, 12:16 PM
DE Bench Straight Weight
150x9 setx3 reps (3 grips)
Rolling Tricep Ext
Unilateral Chest Supported Cable Row
idk the numbers but worked up to the whole stack each side
3 sets of 20
4way neck machine
10x2 setsx10 reps each way
Notes: Good session, triceps are progressing and so is my back.
01-22-2012, 12:19 PM
DE Box Squat straight weight
200x12 setsx2 reps
DE Pulls with mini band
225x6 setsx1 rep
Side Leg Raises
Notes: Did gpp all week, feels good and helps warm me up. Deadlift needed the form work. Got faster as we progressed in the speed work.
01-24-2012, 06:22 PM
Looking great, good luck with your progress towards the meet!
01-25-2012, 12:58 AM
01-25-2012, 01:03 AM
ME Floor Press Medium Grip
Oh DB,Flat DB,Incline DB,Dips
Chest Supported T-bar Rows Neutral Grip
Monster Mini Pushdowns unilateral+Seated DB Power Cleans+4 way neck machine
100 reps pushdowns
30x2x12 for Cleans
10 reps each way with 10lbs for 2 sets neck machine.
Notes: Hit a 10lb PR on floor press, lift is hard! Also I want to mention I do GPP before every session, ill start to log that too.
01-27-2012, 04:31 PM
ME Mock Safety Squat Bar GM
Bosu Ball Leg Curls
Abductors/Adductors+Iso Lateral Hammer Low Rows
90x10/10+90 per sidex10
90x10/10+135 per sidex10
90x10/10+135 per sidex10
Standing Rope Crunchs
Notes: Good session, felt great. Those single legged bosy ball leg curls are no joke.
01-27-2012, 11:43 PM
DE Bench, straight weight
165x9x3, 3 diff grips
Straight Bar Ext to eyes
Tate press alt with rolling tricep ext, 1 rep tate then 1 rep rolling
Wide Grip Chest Supported Machine row
4 way neck machine with external rotators
10lbs for 2 sets
YTLs+Pullaparts light for more prehab work
Notes: Good session, tris were on fire. But I do a lot of prehab today as my right shoulder has been feeling tight, gotta be healthy for the meet.
01-28-2012, 10:07 AM
Looking real strong dude. When did you switch to a westside routine? I think I'm years away from that still. I'm still training 5/3/1 (Periodization bible assistance).
Question on your BB shrugs. Are you doing explosive power shrugs, like clean pulls? Or just normal shrugs with BB in front, w pause at the top? I want to add shrugs back into my routine as assistance, but was just thinking of behind the back BB shrugs to build up the traps more and spinal erectors.
Also, I'm always looking for new ways to destroy my hams. How are you doing those single leg stability ball ham curl? I'm guessing it's with a large stability ball not the cut-off bosu right?
01-28-2012, 11:39 AM
01-28-2012, 12:29 PM
I haven't seen or heard of them done on a bosu before, on the large stability (yoga) balls yes though.
This is a bosu ball below, are you sure this is what you mean? If so, the ball doesn't roll, so I'm not sure how the curl would work on it.
01-28-2012, 10:49 PM
01-30-2012, 11:47 AM
Gotcha. I'm going to give these a try. Also been wanting to use 5 pound ankle weights, 100 leg curls per leg before sleep every night. Something I heard of recently.
01-30-2012, 12:34 PM
01-30-2012, 06:25 PM
Box Squat straight weight
Speed Pulls conventional
Notes: Was tired, beat up and didnt have a lot of time. good session tho.
01-30-2012, 06:27 PM
01-30-2012, 06:28 PM
Chins with 25lb vest
Bench straight weight
185x3x9 3 grips
Oh DB, Incline DB, Flat DB
Seated Cable Rows med neutral grip
Blast strap pullaparts+Monster mini band pushdowns unilateral
4 way neck machine, 20x10 each way with extrenal rotators and light ytls for pre-hab.
Notes: good session to stay loose, the meet is this saturday after all!!!
02-01-2012, 11:54 PM
02-02-2012, 11:05 AM
02-03-2012, 02:54 PM
02-03-2012, 02:55 PM
Btw I got my first meet tomorrow guys. Im all packed and ready to go. Will post results and vids if I can.
02-03-2012, 03:01 PM
Best of luck! Looking forward to watching the vids.
I've got an injury now too that I've been trying to deal with. Lower left trap, teres major and a couple spots around the shoulder blade. Lifting 5/3/1 but now I'm all messed up and not sure what to do. Maybe a Smolov squat cycle till my mid back is healed?
02-03-2012, 03:07 PM
02-03-2012, 03:18 PM
Yep but looking for your advice too, but I'll PM him as well. I definitely can't deadlift right now, or row, so I'm thinking Smolov base cycle since I need to work on my squat anyhow. Seeing a chiro today for some ART treatment. I highly recommend A.R.T specialists for sports injuries.
02-03-2012, 03:27 PM
You foam roll it right?
thats a pretty needed area for all the powerlifts. Id do the smolve cycle if it doesnt make it worse. Idk how squats or bench feel on it.
02-03-2012, 03:29 PM
02-03-2012, 03:35 PM
02-03-2012, 03:47 PM
02-03-2012, 04:15 PM
02-05-2012, 08:13 PM
Well Ill get pics and vids up as soon as I finally wake up haha.
Anyways got first place in the junior 220s since there was no one else in it lol. Walked in at 201, coulda competed 198 but decieded to just use my first meet as a learning experience.
Final lifts were
That squat was a big PR, but I use a high arch and leg drive on the bench. Not use to benching after squating so it threw me alot. Also my pull was fast, went for 530 since thats what my partner picked. But my chest and traps cramped so I had to dump it.
02-06-2012, 11:08 PM
275xmiss,miss, 1, 1, 1 yeaaa
Chest Supported Cambered Bar Rows
Standing Rope Crunches
notes: Well today was a planned recovery day with no ME lift. But as we were warming up a fellow powerlifter asked us about the meet. We talked for min and said lets go do suspended goodmornings. Now my lower back was tight from the meet but we went. After I missed 275 twice. The guy "much bigger, older, and stronger then I" looked at me and said are you serious? This is your bench at the meet, you know the meet you sucked at. Now get mad and lift it. So I collected my thoughts and got under the bar, and pushed with everything I had. The bar wasnt moving for what felt like forever until finally it budged, and boom locked it out. He had me do it two more times each time it got faster. I learned eveything is in our mind and that is what holds us back. Great session.
02-07-2012, 08:16 AM
02-07-2012, 09:46 AM
02-07-2012, 12:41 PM
02-07-2012, 12:42 PM
02-13-2012, 10:36 PM
Ok ill be updating here more guys, sorry about that.
Also Im so lazy, ill get the pics/vids up on wed if i can figure it out, im also computer dumb so thats why i usually put this stuff off ahah.
Update: Im injured right now. I was doing speed squats and went to rack and came in crooked. Well my pinky got pinched between the bar and the pins and the skin on the corner was ripped back. It was deep and didnt start bleeding right away. Got a lil sick from it, iced it, went to urgent care to make sure it wasnt to bad. It been wrapped and stuff for a few days now. It sucks but I can make do without it for now. I did finish the session tho haha. My main issue which I need advice on right now is, well my forearm tendons. Last monday I did rope crunches and the weight with rope my bis and forearms were all jammed in a contracted position and it hurt when I finished. Didnt think much of it until the last few sessions where my lower bicep and the tendons around it keep flaring up to the point I can barley grab a bottle of water with one hand. It doesnt hurt a couple hrs after the session or the next day but whenever I do presses or squats when trying to pull the bar down it flares up REALLLY bar. Its been about a week now. Im curious what this could be? Regardless I wont be doing me work for a lil as im gonna avoid anything that flares it up and just work on my base with assistence work for now until I get this taken care of.
02-16-2012, 03:19 PM
Floor press w/ 60lbs chain at the top
245+60x0, just suck at exploding in the floor press
Floor Rack *******s
315x5 was listening to a much older and experienced powerlifter then me, I train with him here and there
Cambered Chest Supported BB rows
Unlateral mini band pushdowns for 100 reps with Monstermini pullaparts for 15-10 reps each set for 5 sets, basically until I got 100 pushdowns lol
4 way neck machine for 2 sets with 30lbs and 2 sets of the shoulder horn with 10 and 15lbs for 10-15 reps
Notes: tondons felt better, will continue to warm them up and ice them.
02-16-2012, 03:42 PM
Sucks to be injured. I'm in the same boat right now. Do you use lacrosse balls at all, on your forearms, etc? It helped a lot when I jammed mine up last summer. I roll it around with the opposite hand, and also press against the wall with it and roll.
02-16-2012, 04:22 PM
I did something like that a couple months ago; mashed a finger when I got distracted while racking a dumbbell. It was a pretty heavy dumbbell, like 120 lb or something. The finger was skinned a bit and broke but not too bad. I used to wear a ring on that finger, never again though. It did mess up my grip strength on that hand for a few weeks. You may want to avoid the rope handles in particular for a while.
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