Sweetlou's training log

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  1. 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.

    Mon-ME Bench
    Tues-Off
    Wed-ME Squat/Deadlift
    Thurs-Off
    Fri-DE Bench
    Sat-DE Squat/Deadlift
    Sun-Off


  2. 1/18/12-ME Squat/Deadlift
    workout:
    Box Squat
    275x3
    315x1
    365x1
    405x1
    455x0 form didnt break but glutes couldnt fire off the box
    Bosu Ball Leg Curls
    15,12,10
    Iso Hammer Strength High Row
    270x10
    320x5
    270x8
    Standing Rope Crunches+Walking Abductors with a short monster mini
    70x15/10,10
    90x12/10,10
    90x12/10,10
    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.
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  3. 1/20/11-DE Bench
    workout:
    Chins warm-up
    15,5,10,10
    DE Bench Straight Weight
    150x9 setx3 reps (3 grips)
    JM Press
    185x8
    225x6
    245x6 PR
    Rolling Tricep Ext
    40x10
    35x10
    30x15
    30x15
    30x11
    Unilateral Chest Supported Cable Row
    idk the numbers but worked up to the whole stack each side
    3 sets of 20
    DB Shrugs
    50x15
    60x15
    70x15
    4way neck machine
    10x2 setsx10 reps each way
    Notes: Good session, triceps are progressing and so is my back.

  4. 1/21/11-DE Squat/Deadlift
    Workout:
    DE Box Squat straight weight
    200x12 setsx2 reps
    DE Pulls with mini band
    225x6 setsx1 rep
    Reverse Hypers
    green bandx20,20,20
    Side Leg Raises
    10/10
    10/10
    10/10
    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.

  5. Looking great, good luck with your progress towards the meet!
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  6. Quote Originally Posted by Gutterpump View Post
    Looking great, good luck with your progress towards the meet!
    Thanks man! Im super amped for it. This week is my last week for any ME lifts before the meet.

  7. 1/23/12-ME Bench
    Workout:
    Chins warm-up
    10,10,10,6
    ME Floor Press Medium Grip
    185x3
    225x1
    255x1
    265x1 PR
    Oh DB,Flat DB,Incline DB,Dips
    OH-55x20
    Flat-55x20
    Incline-55x20
    Dips-Bwx20
    Chest Supported T-bar Rows Neutral Grip
    135x10
    160x7
    135x8
    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.

  8. 1/25/12-ME Squat/Deadlift
    Workout:
    ME Mock Safety Squat Bar GM
    185x3
    225x3
    275x3
    Bosu Ball Leg Curls
    20
    One legged-5,5
    One legged-5,5
    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
    80x10
    90x10
    100x10
    Notes: Good session, felt great. Those single legged bosy ball leg curls are no joke.

  9. 1/27/12-DE Bench
    Workout:
    Chins warm-up
    10,8,8,8
    DE Bench, straight weight
    165x9x3, 3 diff grips
    Straight Bar Ext to eyes
    95x8
    115x6
    135x4
    Tate press alt with rolling tricep ext, 1 rep tate then 1 rep rolling
    30x20
    30x14
    30x14
    30x14
    Wide Grip Chest Supported Machine row
    110x15,15,15,15
    BB Shrugs
    225x10
    275x10
    315x8
    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.

  10. 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?

  11. Quote Originally Posted by Gutterpump View Post
    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?
    I did 5/3/1 for a year switching it around with 3/5/1 and the such. Using alt deads with deficits and sometimes squating in a suit. But honestly I was getting bored. And I train bc I love it so I got the westside book of methods and me and my training partner switched over. Ive learned a lot from both programs. I find westside a lot of fun.And I did them normal, BB in front with a slight lean so I could squeeze them where they would be when I dead lift as it hits the back of my traps, not the top. I had trouble with a rounded upper back when I pulled. Also its on a large bosu ball, the largest at the gym. There was an article on here about hamstring work and I saw that. Its honestly as hard as GHRs to me, well the single legged variation. You put your feet on the ball, lock your hip up, which uses urs glutes and leg curl while you dont let your hips fall. VERY hard.

  12. 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.
    Name:  bosu-ball-300x300.jpg
Views: 489
Size:  12.2 KB

  13. On the yoga ball, my bad. idk what they are called

  14. 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.

  15. Quote Originally Posted by Gutterpump View Post
    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.
    Or do banded leg curls

  16. 1/28/12-DE Squat/Deadlift
    Workout:
    Box Squat straight weight
    225x2x12
    Speed Pulls conventional
    275+mini bandx1x6
    Side Bends
    30x10,10
    45x10,10
    60x10,10
    Notes: Was tired, beat up and didnt have a lot of time. good session tho.

  17. Subbed.
    M.Ed. Ex Phys


  18. 1/30/12-DE Bench
    Workout:
    Chins with 25lb vest
    5,6,6,8
    Bench straight weight
    185x3x9 3 grips
    Oh DB, Incline DB, Flat DB
    25x20
    25x20
    25x20
    Seated Cable Rows med neutral grip
    idk weightx15,15,15
    Blast strap pullaparts+Monster mini band pushdowns unilateral
    6,6,6
    100 pushdowns
    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!!!

  19. Quote Originally Posted by Rodja View Post
    Subbed.
    Welcome big man, when did you get to 220?

  20. Quote Originally Posted by SweetLou321 View Post
    Welcome big man, when did you get to 220?
    About a month ago. Had to do some actual hypertrophy training and rehab since I ran into a rash of injuries. It felt really, really weird to do some TUT and high volume stuff instead of 5/3/1 or conjugate training.
    M.Ed. Ex Phys


  21. Lol dude you make me feel small. Im barely holding 206 haha.

  22. Btw I got my first meet tomorrow guys. Im all packed and ready to go. Will post results and vids if I can.

  23. 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?

  24. Quote Originally Posted by Gutterpump View Post
    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?
    Thats if one of my family members shows up to take vids lol

    And I believe your talking to rodja, he should be able to help ya

  25. 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.

  26. 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.

  27. how do pull ups, face pulls, and the such feel?

  28. subd... good luck in the competition
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html

  29. Quote Originally Posted by SweetLou321 View Post
    Lol dude you make me feel small. Im barely holding 206 haha.
    I've got a few years on you. You'll keep gaining mass throughout the years with consistent training.
    M.Ed. Ex Phys


  30. Quote Originally Posted by SweetLou321 View Post
    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.
    Foam roll, lacross ball, bands, etc... yup I do normal mobility stuff for it on a regular basis (even before the injury). The A.R.T treatment is the best though, to remove old scar tissue to help recover and prevent the old injury from re-occuring.
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