Sweetlou's training log

SweetLou321 said:
Sheesh! The more is better attitude. I was more refering to the ppl that by no means need to cycle. Theres a guy running like sd, hdrol, and 5ohp or whatever. His second run of sd and hes 5'9 at 160. I weighed that much my sophmore year in high school. I feel bad for these ppl.
Click to expand...
It's hard to remember all the different categories of bad threads that appear there.
 
5/10/12-ME Bench
Workout: (Deload)
GPP: Unilateral Mini band face pulls+Med ball wall slams-20+12x15 for 3 sets
Chins
Bwx10,10
DB Complex
Oh DB Press-45x15
Flate DB Press-45x15
Incline DB Press-45x15
Assisted Dipsx15
Chest Supported T-bar Rows Neutral Grip
90x15,15,15
Unilateral Mini Band Pushdowns+4 way neck machine
100 reps+35x2 sets of 15 each way
 
5/12/12-DE Squat/Deadlift
Workout: (Deload)
GPP: 35lbs kettlebell swings superseted with 90lb reverse hypers-3x10 each
DE Box Squat
225x8x2
Speed Pull conv alt with sumo
315x8x1, 4 of each
GHRs+Side Bends
bwx10/35x12,12
bwx10/35x12,12
bwx10/35x12,12
Notes: Got my gear order and my super centurion is was to big, like 2 sized to big. Im pissed about that, gotta send it back. Anyways conv pulls were fast and felt good. Sumo were slow off the bottom, I just suck at sumo.
 
5/13/12-DE Bench
Workout:
GPP: Unilateral Mini Band Face Pulls+12lbs med ball wall slams-3x20 and 15
Chins
bw+fat gripzx1 So hard not even funny, that one rep hurt more then the 10 that followed
bwx10
DE Bench
135x6x3 3 diff grips
Shirt Work (Titan Super 2-ply F6)
225 to a 4 board
315 to a 3 board
365 low as I could go, about a 3 board
Seated Oh DB Press
55x10,10
Iso Hammer High Row w/ Fat Gripz
180x12
230x12,12
BB Shrugs
225x10
315x10
405x6,6
4 Way neck Machine
25x2 sets of 15 each way
Notes: I got to try my new bench shirt today. Idk what happened but the right sleeve caught my tricep and stretched it and pulled it at the bottom of the long head when we first put it on, now that area hurts and is tight. Im hopefull its not a long term issue like other small injuries are. I couldnt even get close to touching with 365 on the bar, Ill prob need 450-500 just to touch in this shirt. Which means ill prob need more tricep work and a change in my programing. Rows with fat gripz sucks but imma start doing them for my grip and they dont hurt my nagging forearm extensor. Ive never done 405 shrugs so thats a PR, as bill star said they deff overload the whole back damn.
 
Those Fatz chins are a bitch. I got up to 3x6xBW and I thought they were gonna tear my hand in half. I love chins, but I dreaded those damned things every week.
 
Mr.Sinister said:
Those Fatz chins are a bitch. I got up to 3x6xBW and I thought they were gonna tear my hand in half. I love chins, but I dreaded those damned things every week.
Click to expand...

I hear yea, idk if ull be seeing me doing them to much, maybe it would be a good change of pace tho. Made all my fingers hurt in ways I didnt know where possible
 
5/14/12-ME Squat/Deadlift
Workout:
GPP: Walking backwards then forwards for 200 meters 3 times with 70lbs on the prowler. It is hot in FL.
Low Bar Goodmornings
195x3
235x3 didnt hit the depth I wanted
235x3
255x3, I got a vid for this set ill try to get up. Im making a point to go as low as I can before I fall over and or pass out. And to hit the same depth every set. Rough day.
Front Squat Box Squats
135x5
185x5,5,5
Reverse Hypers
90lbs w/ 2 monster minisx15,15,15
Spud Long Abs Straps Standing Cable Crunches
80x15
100x12
120x10
Notes: Im in quite some pain, tricep didnt effect this session. Hoping itll be good for floor press on wed. I hate life right now, the deep gms, front squats, and cable crunches tore me up. If you have any bicep pain that flares up when doing standing cable crunches I highly suggest the spud long ab straps, there about 30 bucks on elite fts. Great addition to my training.
 
5/16/12-ME Bench
Workout:
GPP: 3 100 meter paces with 70lbs on the prowler. 50% face pulls and 50% rows.
Floor Press
185x3
225x3
255x2 wanted a triple but a PR nonetheless
225x5 felt great, PR. I used my elite fts medium wraps for the second time, great feel.
Oh Light Band Extensions
15,15,15,15
Upright Row Face Pull Combo
53lbsx12,12,12
Neutral Grip Chest Supported T-bar Row
90lbsx15,15,15
4 Way Neck Machine
25lbsx15 each way
35lbsx15 each way
Notes: My tricep didnt bother me this session. The floor press went great, didnt get the triple I wanted but I need to do more floor presses to get the groove right. Tate presses and rolling ext hurt it do I did band oh ext which was fine. I read a book by Jim Wendler I have about Me work and it covered west some so Im going with his template for now as it was exactly what I needed.
 
SweetLou321 said:
5/16/12-ME Bench
Workout:
GPP: 3 100 meter paces with 70lbs on the prowler. 50% face pulls and 50% rows.
Floor Press
185x3
225x3
255x2 wanted a triple but a PR nonetheless
225x5 felt great, PR. I used my elite fts medium wraps for the second time, great feel.
Oh Light Band Extensions
15,15,15,15
Upright Row Face Pull Combo
53lbsx12,12,12
Neutral Grip Chest Supported T-bar Row
90lbsx15,15,15
4 Way Neck Machine
25lbsx15 each way
35lbsx15 each way
Notes: My tricep didnt bother me this session. The floor press went great, didnt get the triple I wanted but I need to do more floor presses to get the groove right. Tate presses and rolling ext hurt it do I did band oh ext which was fine. I read a book by Jim Wendler I have about Me work and it covered west some so Im going with his template for now as it was exactly what I needed.
Click to expand...

I love that ME book by Wendler. He's arguably the best writer (in terms of construction and readability) in the PL world.
 
Rodja said:
I love that ME book by Wendler. He's arguably the best writer (in terms of construction and readability) in the PL world.
Click to expand...

I've not seen his ME book; is it available somewhere as an ebook?
 
5/18/12-DE Squat/Deadlift
Workout:
GPP: Superset of 35lb kettlebell swings and 90lbs reverse hypers. 3 sets of 10 each.
DE Box Squat w/ Light Bands
215lbs+bandsx8x2. Wasnt sitting back right and the bands were a lil off. Good thing for vids, fast tho.
Speed Sumo Pulls
275lbs+60lbs chainsx6x1. Got some vids I need to upload for form feedback. I feel I can get good at these.
GHRs+Side Bends
Bwx10/35x15,15
Bwx10/55x12,12
Bwx10/55x12,12
Notes: I need to learn how to sumo, on the days I got the groove it feels really good. I just dont have the form cues to make it happen every session. Also I realized I need to squeeze my glutes harder on ghrs and hold position. Overall Learned a good deal this session.
 
5/19/12-DE Bench
Workout:
GPP: Unilateral Mini band face pulls+12lbs med ball wall slams. 3 sets of 20/15.
Chins
Bwx10,10
DE Bench w/ Doubled Up mini bands
115lbs+bandsx9x3 3 diff grips
Rack Lockouts
275x5,5
315x3 both pecs cramped on the third rep. I never liked this movement and it doesnt like me. My heavy tris work will be jm press, 3-4 boards, boards band presses.
Oh DB Press
55x10,10
Iso Hammer High Row w/ Fat Gripz
230x15,15
270x10 my grip!
Neck Harness
10lbs each way, this is ok didnt have much time for it.
Notes: Rack Lockouts ruined the rest of my workout. Overall good session, I like the fat gripz.
 
5/21/12-ME Squat/Deadlift
Workout:
GPP: Superset of 35lb kettlebell swings and 90lbs reverse hypers, 3 sets of 10 each.
Low Bar Goodmornings
195x3
235x3
255x3
285x3 PR
Mock Safety Bar Parallel Box Squats
225x5,5,5
Reverse Hypers
90lbs+monster minisx15,15,15
Standing Spud Strap Cable Crunches
90x15
110x12
120x12
Notes: Good session. Hit a PR and found a good way to make a safety squat bar. I used our cambered bar put a squat pad on it, put wrist straps on it and it worked great. I got some vids of it. Im so bad at youtube, I really need to get the hang of this.
 
Rodja said:
I'm not a fan of rack deads. They don't seem to have a lot of carryover to improving deads.
Click to expand...
Really? Best thing for my pulls besides the chain/band pulls. I decided it's worth buying my own so I went ahead and did that a few days ago, too. But then I guess I haven't hit a huge plateau in my deadlifts, really. Or if I did I certainly broke it a little while ago.
 
SweetLou321 said:
5/21/12-ME Squat/Deadlift
Workout:
GPP: Superset of 35lb kettlebell swings and 90lbs reverse hypers, 3 sets of 10 each.
Low Bar Goodmornings
195x3
235x3
255x3
285x3 PR
Mock Safety Bar Parallel Box Squats
225x5,5,5
Reverse Hypers
90lbs+monster minisx15,15,15
Standing Spud Strap Cable Crunches
90x15
110x12
120x12
Notes: Good session. Hit a PR and found a good way to make a safety squat bar. I used our cambered bar put a squat pad on it, put wrist straps on it and it worked great. I got some vids of it. Im so bad at youtube, I really need to get the hang of this.
Click to expand...
Sounds really weird (mostly because of the grip), but I'm interested in seeing it. I got a SSB at my normal gym, which sadly is closed until June 11, but still curious.
 
Torobestia said:
Sounds really weird (mostly because of the grip), but I'm interested in seeing it. I got a SSB at my normal gym, which sadly is closed until June 11, but still curious.
Click to expand...

Its actually common, layne norton has done it even. Except he used a straight bar. I wish my gym had a regular ssb
 
SweetLou321 said:
Its actually common, layne norton has done it even. Except he used a straight bar. I wish my gym had a regular ssb
Click to expand...
Ah, now that you said a straight bar I know exactly what you did with the wrist wraps.

Yeah, the SSB is great. It's also pretty different than a home made with how the weight hangs off of the bar. You can have it so most of the weight is in front of you, thus changing the squat movement quite a bit which can be nice for a variation, or you can have the weight behind you which is pretty standard and stable. I dont know if you've used one before or not.
 
Torobestia said:
Ah, now that you said a straight bar I know exactly what you did with the wrist wraps.

Yeah, the SSB is great. It's also pretty different than a home made with how the weight hangs off of the bar. You can have it so most of the weight is in front of you, thus changing the squat movement quite a bit which can be nice for a variation, or you can have the weight behind you which is pretty standard and stable. I dont know if you've used one before or not.
Click to expand...

No I have not used one but the way the camber is on the bar i used it puts the weight in front of me not behind me. I need to try one.
 
5/23/12-ME Bench
Workout:
GPP: Unilateral Mini band face pulls+12lbs med ball wall slams-3 sets of 20/15
Chins
Bwx12,10
Floor Press
225x1
255x1
275x1 Matched PR
285x0, I dont have the delt strength to get out of the hole
225x8 PR
Oh Light Band Ext
15,15,10,10
Upright Row/Face Pulls+YTLs
30x15/10x12,12,12
30x15/10x12,12,12
Chest Support Neutral Grip T-Bar Rows
90x15
115x15,15
4 Way Neck Machine
35x15,15,15,15
35x15,15,15,15
Notes: GMs on monday flared up my shoulder/brachialis problems and the trigger for them. So I had to icy hot my arms today. Also my right shoulder was tight. Still got a RE PR for floor press anyways. Im gonna have to start shoulder dislocations daily so I can hopefully loosen my shoulder back up. Also ill be switching delts and tris on DE day. So itll be de bench, delts, tris. As my shoulders have been holding my bench back.
 
5/25/12-DE Squat/Deadlift
Workout:
GPP: 35lb kettlebell swings+90lbs reverse hypersx3 sets of of 10 each
DE Box Squat w/ Monster Minis
235lbs+bandsx8x2
Speed Conv Pulls w/ Monster Minis
275+bandsx6x1
275x3x1
GHRs+Side Bends
Bwx10/35x15,15
Bw+5lbsx10/45x12,12
Bw+5lbsx10/45x12,12
Notes: Made a few adjustments on squats and was able to really sit back and get my shins past perpendicular. Pulls were going really well, read a thing by jim wendler on deadlift form so I did some straight weight also to just work on form.
 
5/26/12-DE Bench
Workout:
GPP: Unilateral Mini Band Face pulls+12lb med ball wall slamsx3 sets of 20/15
Chins
Bwx15,10
DE Bench w/ Doubled Monster Minis
135+bandsx9x3 3 diff grips
SOHP
135x5
155x5
165x5
175x1
Rolling Tricep Ext
45x12,10,10,8=40 total reps
Iso Hammer High Row w/ Fat Gripz
180x15
230x12
230x15
Neck Harness
Front/Back-25x12,12
Front/Back-25x12,12
Notes: Great session. I found that on DE bench I would lower so fast I wasnt loading into my lats but into my shoulders. I read a thing by jim wendler on slowing the bar down when using bands helping him build strength. So I gave it a try. I was able to lock my form in and press very fast. My back was pumped after bench. I believe 165 sohpx5 is a PR for me. Glutes cramped on 175 so I stopped. Ill be adding kroc rows on ME days alt between strapped and nonstrapped. Im also doing a modified 5/3/1 for my SOHP to attack my bottom end weak point on bench. Itll be 7/5/3. 60%x7, 70%x7, 80%x7. 65%x5, 75%x5, 85%x5. 70%x3, 80%x3, 90%x3.
 
5/29/12-ME Squat/Deadlift
Workout:
GPP: 35lb kettlebell swings+90lbs reverse hypers for 3 sets of 10 each
Box Squat
225x3
275x3
Single Ply Superior Straps Down
315x1 couldnt touch
365x1 couldnt touch
Raised box 1-2 inch
365x3
415x3
465x3 Stopped Here
Mock Cambered Safety Squat Bar Goodmorning
135x3x10
Unilateral Mini Band Leg Curls
20,20,20
Standing Long Spud Strap Standing Cable Crunches
80x15
100x12
120x15
Notes: My gear was super tight today. My metal suit should be here soon. I do plan on going full geared. I love raw lifting yet I want to try all areas of compition and find what I like most so I can focus on that.
 
I havent been posting here much, I havent felt the need as there isnt much traffic in my log. I keep a hand journal anyways. Ill post major lifts and vids when I can get them however.

6/4/12-ME Squat/Pull
Shoulder width Parallel Box Squat
275x3
Single ply titan superior added straps down
315 couldnt touch
365 couldnt touch
405 couldnt touch
455 couldnt touch
495x1, touched finally and came up like air.
545x1, again easy lift. However walking it out took everthing out of me so I called it a day here.
Notes: This is a 75 dollar single ply suit from titan and took me 500 to touch parallel. Straps down. If you havent already, get some gear. Its awsome. I have a metal ace thats to small that ill be returning. I cant wait to try that suit out when I get the right size.
 
SweetLou321 said:
I havent been posting here much, I havent felt the need as there isnt much traffic in my log. I keep a hand journal anyways. Ill post major lifts and vids when I can get them however.
Click to expand...
Always lurking around here, just dont post that much. Glad to see some updates and know you're not out of commission for any reason.

I myself am, on the other hand. I was fiddling around with my own workout template before deciding to jump back halfway into DC training. I have unfortunately developed this insane pain in my hip flexor that's prominent not only during leg movements but throughout the day (it's worse throughout the day).

Anyways, keep at it!
 
SweetLou321 said:
I havent been posting here much, I havent felt the need as there isnt much traffic in my log. I keep a hand journal anyways. Ill post major lifts and vids when I can get them however.

6/4/12-ME Squat/Pull
Shoulder width Parallel Box Squat
275x3
Single ply titan superior added straps down
315 couldnt touch
365 couldnt touch
405 couldnt touch
455 couldnt touch
495x1, touched finally and came up like air.
545x1, again easy lift. However walking it out took everthing out of me so I called it a day here.
Notes: This is a 75 dollar single ply suit from titan and took me 500 to touch parallel. Straps down. If you havent already, get some gear. Its awsome. I have a metal ace thats to small that ill be returning. I cant wait to try that suit out when I get the right size.
Click to expand...

What was your raw PR?
 
Torobestia said:
Always lurking around here, just dont post that much. Glad to see some updates and know you're not out of commission for any reason.

I myself am, on the other hand. I was fiddling around with my own workout template before deciding to jump back halfway into DC training. I have unfortunately developed this insane pain in my hip flexor that's prominent not only during leg movements but throughout the day (it's worse throughout the day).

Anyways, keep at it!
Click to expand...

You do mobility work?
 
6/6/12-ME Bench
Cambered Bar Bench to a one board.
245x3
270x2 Matched PR
Dips
Bw+45x10,7
Tate Press
40x12,15
Kroc rows w/ straps
120x25
Ytls+pullaparts
10x12/25
15x12/25, 12/25
Notes: My bench hasnt moved much since doing 5/3/1. It has bc of form issues but not strength gains. The two moves of was doing quite often when it was moving was dips and sohp. Ive since added both back in to get my bench moving again.
 
6/11/12-ME Squat/Pull
Avg Band Reverse Band Conv Pull
545x1
585x1
Farmers Walks
140lbs on handles for 1 lap
180lbs on handles for 1 lap
Cable Crunches
70x15,15,15
Notes: Simple Session but took everything out of me.
 
SweetLou321 said:
I got 2 vids from my speed pulls today.

Sumo
Invalid Link Removed

Conv
Invalid Link Removed
Click to expand...

How wide is your stance on sumo? I used to go far too wide and it lead to all of my nagging thigh injuries. Now, I have my shins on the rings and really make sure to sit back on my hips. It's hard to do on a DE, but try to use the bar to get you into a lower position to really hit the groove.
 
Rodja said:
How wide is your stance on sumo? I used to go far too wide and it lead to all of my nagging thigh injuries. Now, I have my shins on the rings and really make sure to sit back on my hips. It's hard to do on a DE, but try to use the bar to get you into a lower position to really hit the groove.
Click to expand...

Shins on the rings. Sit back? I thought you tried to get them as close to bar as possible.
 
SweetLou321 said:
Shins on the rings. Sit back? I thought you tried to get them as close to bar as possible.
Click to expand...

I imagine that I'm doing a low box squat to get into my sumo groove and try to get my ass really low to the floor. Ever since I started doing that and pulling out the slack (which also helps get you into the groove), my sumo numbers have climbed after nearly a year of stagnation.
 
Rodja said:
How wide is your stance on sumo? I used to go far too wide and it lead to all of my nagging thigh injuries. Now, I have my shins on the rings and really make sure to sit back on my hips. It's hard to do on a DE, but try to use the bar to get you into a lower position to really hit the groove.
Click to expand...

I irritated my sciatic somehow trying to go Dave Tate wide. :/ Now I've been on IR for a week. I'm with you here.

Good log, man, please keep posting. Not many of "us" posting logs, and I enjoy following along.
 
SweetLou321 said:
Shins on the rings. Sit back? I thought you tried to get them as close to bar as possible.
Click to expand...

You guys are better DL'ers than I, I'm sure, but for me even when I sit back the bar drags my shins.

I had to find the balance between sitting and pulling straight up (vs up/back)...mostly I'm sitting but still have knees over the bar. When I pull the slack, I'm sitting then able to pull straight up.

I'm sure that confused everyone. :D
 
Rodja said:
I imagine that I'm doing a low box squat to get into my sumo groove and try to get my ass really low to the floor. Ever since I started doing that and pulling out the slack (which also helps get you into the groove), my sumo numbers have climbed after nearly a year of stagnation.
Click to expand...

I watched some vids of mark bell pulling sumo raw and Im starting to get a better idea of hip height ect. I just notice if I just push my hips forward as much as I can to the bar I cant get my hams in the move. I guess Ill just continue to play with it and find my groove. Im a conventional puller but I have this determination to test my sumo and see if it isnt better.
 
Swanson52 said:
You guys are better DL'ers than I, I'm sure, but for me even when I sit back the bar drags my shins.

I had to find the balance between sitting and pulling straight up (vs up/back)...mostly I'm sitting but still have knees over the bar. When I pull the slack, I'm sitting then able to pull straight up.

I'm sure that confused everyone. :D
Click to expand...

Ill continue to post away. I considering pulling my best lift, however my squat is right behind it. When I pull, I pull back as hard I can and just drag the bar up my legs. When pulling sumo I try to overpull as hard as I can.
 
6/13/12-ME Bench
Chins
Bwx8,8
ME Shirt Work, Titan F6 Double Ply
185x3
225x3
Shirt Added Here
275x1 Didnt touch
315x1 Didnt touch
365x1 Didnt touch
405x1 Got close to touching
445x0 Weight was to much for my tris to lockout.
BW Dips
20,20,10,15=75
Kroc Rows
115x26,26
Side Laterals+Rear Laterals
5x15/5x15
10x15/10x15
15x15/15x15
Notes: This session was great and killed me. I was about an inch of touching with 405 and locked it out easy. However 455 was to much to lockout. Ive never held more then 365 in my hands so this was a new experience. This is a great shirt and im excited to keep working in it.
 
MuscleGauge1 said:
Man your progress is amazing so far. I love the box squats that you are doing. Great for variation. Keep it up
Click to expand...

Thanks man! Ive been working very hard for the past 2 years at this. I love box squats as it keeps my knees fresh and allows me to squat more often.
 
6/15/12-DE Squat/Pull
GPP: kettlebell swings
DE Mock SSB Squats with chains
225+50lbs of chain at lockoutx8x2
Sumo Speed Pulls with chains
315+50lbs of chain at lockoutx8x1
Notes: I had an mri this morning so my gym time get cut short. The ssb were a nice change and killed my hams/glute/low back. My raw pr for sumo is 405+90lbs of chain at lockout so this was suprising to pull this weight for such easy reps. I have vids from today ill get up. I was really getting my groove for sumo.
 
I read an article by clint darden yesterday about how de day is the hardest days of the week, most ppl think its moving light weight fast but its not as lockout can be up to 80-90 percent of 1rm. It was on elitefts so look it up. I dont have time to go into it fully right now.
 
6/16/12-DE Bench
Chins
Bwx10,10
DE Floor Press with chains
135+50lbs of chainx9x3
SOHP
65-115x5
75-135x5
85-155x5
Rolling Kettle Bell Ext
35x15,15,15
35 with monsters being used instead of the handlesx9
Seated Medium Cable row with fat gripz
100x10,10,10
Towel in mouth with kettle bell neck raises
25x15,15
Neck Harness, front of the neck
25x15,15
Notes: Good day, I love the variation of de work. I will make it apart of my rotation for now.
 
6/20/12-ME Bench
Chins
Bwx10,8
Floor Press w/ 50lbs of chain
225+chainx1
245+chainx1
275+chainx0,0 I went for this twice. The first time I lowered the weight way to slow and didnt have the energy or acceleration to rebound the lift. I then realized why DE work has not helped my up to this point. On my heavier sets I lower the bar to slow. I then saw the shirt I was wearing which was elitefts blast/dust tank. I then reset and got under the bar. Lowered the bar fast into my lats and pressed, was about half way up and for the first time my tris gave out on a press befor my delts. BIG day in learning, sometimes you have to fail to learn.
Flat DB Press
50x10
75x10
90x8 PR, These were mostly neutral grip, I try to do as much db pressing neutral grip as I can unless going for a PR where my hands will turn as my tris get tired.
Kroc Rows strapped
130x26,26 PR
Unilateral Mini Band Pushdowns+Side Laterals+Rear Laterals
33/5x15/5x15
20/10x15/10x15
22/10x15/10x15
25
4 way neck machine, just the sides
25x15,15
25x15,15
Notes: I missed monday as I was getting my car fixed and it took longer then expected. Had a great session today. Im very happy I decided to try DE floor press. Floor press has taught me to lower the weight fast into my back/lats then fire first with my tris and not my delts. With these form changes my delts didnt hold my back on either ME work or de presses. The form change even got me a PR on db press bc I could lower into my back then fire my tris. Floor press is to my bench what box squat is to my squat it seems.
 
You must log in or register to reply here.
Back
Top