Sweetlou's training log

How far are you from 5150? I'd expect that would be a bomb change of scenery.
 
Rodja said:
While we're on that topic, what are your thoughts on going full gear and straps up while not training for a meet?
Click to expand...

No one at obb does it but me. I like doing it so i can see what form issues and strength issues i need to address in my gear. Also to see what kinda weight it takes to hit depth. I every 8 weeks is how id do it.
 
SweetLou321 said:
No one at obb does it but me. I like doing it so i can see what form issues and strength issues i need to address in my gear. Also to see what kinda weight it takes to hit depth. I every 8 weeks is how id do it.
Click to expand...

Do you pull with straps up with roughly the same frequency?
 
Rodja said:
Do you pull with straps up with roughly the same frequency?
Click to expand...

Yes in the offseason. When preparing for a meet i stay straps down for most of my work until i get to singles amd some doubles. My test work is straps up in the off season and my me build work is raw, briefs only, or straps down.
 
SweetLou321 said:
Yes in the offseason. When preparing for a meet i stay straps down for most of my work until i get to singles amd some doubles. My test work is straps up in the off season and my me build work is raw, briefs only, or straps down.
Click to expand...

4 ply when you pull at a meet?
 
Rodja said:
Gotcha. I used to pull 4-ply, but I got a Jack DL suit on the Spring. Amazing pop off of the floor with the straps down.
Click to expand...

I still pull in my same size 50 ace suit. I dont have money for new gear. I get 80-100 out of this suit anyways which im happy with. Have you gone straps up yet?
 
SweetLou321 said:
I still pull in my same size 50 ace suit. I dont have money for new gear. I get 80-100 out of this suit anyways which im happy with. Have you gone straps up yet?
Click to expand...

Yes, I've pulled ~615 with straps up. I like the suit as you basically push the knees out, pull out the slack, and you're in position.
 
Rodja said:
Yes, I've pulled ~615 with straps up. I like the suit as you basically push the knees out, pull out the slack, and you're in position.
Click to expand...

Nice sounds good, it will be hard for me to give up my ace tho. One day ill upgrade when i have the funds. What kinda carryover you get?
 
10/17/14-de bench
De bench w/ doubled minis (80lbs band tension at top)
165+bandsx4x3
Add slingshot
225+bandsx4x3
Jm press
165x5
185x5, 20lb pr
185+40lbs chainx5, 20lb pr+40lbs chain
135x10
Chest supported pendlay rows with cambered bar
145x8
165x6
175x6
145x10
145x8
Upright facepulls/fat grip side raises/db hammer curls
25x15/15x12/25x10
40X10/20x10/35x10
Notes: good and fast session. Very happy with my performance today. Finally getting my groove back. I hope this all keeps up. Ran out of time and cut my last group of assistance work 1 set early.
 
10/19/14-deadlift
De sumo deadlift in titan superior briefs
365+doubled minisx6x1
De squat w/ light bands
To box
315+light bandsx4x2
I figured out after the 4th set why im sitting back to hard in the lately and its bc of ally box squatting
Remove box
315+light bandsx2x2
Add knee wraps for practice
365+light bandsx2x2
Ghrs
Bwx8
10x8
25x6
35x5
Bwx6
Landmines
65x3x12
Notes: box squatting with the ssb seems to be good for me and squat to build the hips and not mess with my normal squat groove but does straight bar get me in the bad habit of sitting back to much and folding forward. So i will be doing the straight bar de without it and focusing on sitting down and back between my legs. Also spent a good 30min refining my high bar set up, found a good way to get my lats really tight.
 
10/21/14-me bench
Bench in metal jack
405x0
455x0
495x0
545x0
Add two board, 565+40lbs chainx1.
Seated oh db press
70x10
80x8
65x2x10
Wide grip pullups
Bwx12/8/8/5/4
Incline tate press
40x14/14/12
Mini band pullapart complex w/ extra overhand/underhand set
2 sets 10 each way
Notes: slept awful the night before this session so was dragging the whole time. Decided to remove the boards for now and find the groove of the shirt and let it ride down. Took extra warm ups also. Found my old groove and technique yet the shirt was just not letting me get down. 545 was about 2 board height. 565 needed to be 585-625 to really move. I lost my groove just trying to touch the board and made the rep brutually hard. I will probably raw bench next week but i might shirt up anyways, soak the shirt, ride it high, and keep going up until i touch so i can get an opener, i really am no where near doing anything in this shirt. 585 feels good in my hands now. Gonna gp back to heavy rack lockouts w/ slingshot most likely as my bench shirt lockouts arnt that smooth right now. Well off boards, everything before the two board was great. The board mess me up bc i search for a target instead of just staying in the groove until i locks and reversing.
 
10/23/14-Squat
Squat in metal ace briefs
525x1
575x1
Add wraps
600x3, i need to do 4-5 sets with wraps from now on, they change my groove some so i can get use to it, use em for de work too to really dial them in, deff my issue in the squat
Reverse hypers/standing cable crunches
90x15/120x15x3 sets, volume pr
Leg press w/ pause at bottom
2ppsx2x20
Hip ab/adduction
30x15/50x15, 2 sets
Notes: my form was much better tonight and all the work i did on sun paid off big time. I am beat up and worn out. You see i am not killing assistance work lately due to it all just being to much. I will adjust by stoping de squats in gear and focus on raw with wraps for wrap practice and back the volume down. Stop the de work in the slingshot for now and let my cns recover some. Also i may have to drop the pause ssb for now and do something less stressful on my cns overall but serv the same function like bss or step ups. Finally getting it all dialed back in.
 
Got my bp checked in a class today and it came in each time around 135-140/85-90. I usually run 115-125/75-85. Not good esp 8 weeks out. So im beat up.

I have decided to strip my training and add some conditioning/gpp to make myself healthier.

Things i removed:
De bench w/ slingshot, will stay raw on this
De squat w/ briefs

I was in some form of gear on 5 lifts per week. Its doing nothing for me but running me into the ground.

So i think my squat form is where it needs to be, i will add wraps early in my warm ups to get use to the groove. Should i just remove de squats all together so my weeks reads like this until i get healthy and recovered again?

Sun-deadlift
Alt de pulls w/ submax/max pulls in.gear, conditioning

Tues-me bench
Bench in gear 2 weeks then a raw week ect

Thurs-squat
Sub max/max squat in gear, gpp

Sat-de bench
Raw de bench work

Thats on avg gear 3 times per week as is, i think removing the de squats will let my cns recover more then keeping them, even if raw
 
DE pulls in gear I find to be beneficial for me as the groove and foot positioning is different than raw. DE squats in gear are rough because you have to fight the weight far more.
 
Now that you've locked form in, I do think now is a good time to drop de and let yourself recover.
 
Rodja said:
DE pulls in gear I find to be beneficial for me as the groove and foot positioning is different than raw. DE squats in gear are rough because you have to fight the weight far more.
Click to expand...

I do my de pulls in single briefs, may just go to suit straps down with a tad more weight. Thoughts?
 
SweetLou321 said:
I agree, think i should replace the squats with another assistance lift or just remove it?
Click to expand...

At this point, I would just drop it. As we get closer to meet day, intensity up, volume down.
 
SweetLou321 said:
Do you ramp or cycle or just go by feel?
Click to expand...

I somewhat cycle it, but pulls are something that I have to go by feel on that specific day. I go by my speed starting at 405. If it's moving well, then I'll add some more weight. If not, I'm staying there are working the groove.
 
Rodja said:
I somewhat cycle it, but pulls are something that I have to go by feel on that specific day. I go by my speed starting at 405. If it's moving well, then I'll add some more weight. If not, I'm staying there are working the groove.
Click to expand...

Cool thanks man, ill try that out next weekend
 
Also im curious if anyone has seen direct carryover from de benching?

It helps me keep my form on track and remember to lowrr the bar with some speed. But it seems i still miss weights bc of my shoulders (raw that is), and my bench goes up when my oh work goes up as my tris are not a limiting factor.
 
SweetLou321 said:
Also im curious if anyone has seen direct carryover from de benching?

It helps me keep my form on track and remember to lowrr the bar with some speed. But it seems i still miss weights bc of my shoulders (raw that is), and my bench goes up when my oh work goes up as my tris are not a limiting factor.
Click to expand...

I like to bench twice a week, my bench responds best to that, but I always have to push delts too.
 
SweetLou321 said:
Also im curious if anyone has seen direct carryover from de benching? It helps me keep my form on track and remember to lowrr the bar with some speed. But it seems i still miss weights bc of my shoulders (raw that is), and my bench goes up when my oh work goes up as my tris are not a limiting factor.
Click to expand...

I can't say I've ever gotten any direct carryover from DE bench, but definitely get carryover from OHP.
 
SweetLou321 said:
Considering dropping de bench to see if i can increase my recovery and decrease work load. Or wait till after the meet?
Click to expand...

If you're feeling beat up and need to lessen your volume, then drop it for at least a few weeks. Your technique is fantastic and you won't lose anything by backing off for a short period of time.
 
Agree with Rodja. If you're gonna do it, I'd do it now.
 
Rodja said:
If you're feeling beat up and need to lessen your volume, then drop it for at least a few weeks. Your technique is fantastic and you won't lose anything by backing off for a short period of time.
Click to expand...

Well doing the overload work in the slingshot is whats beating me up, i am just trying to make my training as economical as possible. So if replacing de bench with oh would do that i might try it.
 
After much reading ive realized why i never got the carryover i wanted from de work, my percents were all off base. I need about a 75-85% top weight when doing it. I was never that high. I understand squats you use a set of briefs that allows this to be done. But for bench what percents are used? Off raw or geared ect?
 
You must log in or register to reply here.
Back
Top