Sweetlou's training log

[SweetLou321]

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

[SweetLou321]

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.

[SweetLou321]

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.

[SweetLou321]

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.

[Gutterpump]

Looking great, good luck with your progress towards the meet!

[SweetLou321]

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.

[SweetLou321]

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.

[SweetLou321]

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.

[SweetLou321]

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.

[Gutterpump]

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?

[SweetLou321]

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.

[Gutterpump]

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.

[SweetLou321]

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

[Gutterpump]

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.

[SweetLou321]

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

[SweetLou321]

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.

[Rodja]

Subbed.

[SweetLou321]

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!!!

[SweetLou321]

Subbed.

Welcome big man, when did you get to 220?

[Rodja]

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.