Sweetlou's training log

The Sabo shoes are really nice so far. Grip and contact with the floor was much better than my Chuck's and the metatarsal strap makes a big difference for me.
 
Rodja said:
The Sabo shoes are really nice so far. Grip and contact with the floor was much better than my Chuck's and the metatarsal strap makes a big difference for me.
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Nice man, thanks for the update. Next time im in the market for a shoe ill look into them. Do you like raised heel shoes better for squatting raw?
 
11/10/14-deadlift
Pull from floor w/ chains in metal ace suit straps up and titan superior briefs
545+60lbs chainx1
545+120lbs chainx1
Ghrs
Bwx10
Minix8
Lightx2x6
Elevated bwx7
Side bends
90x8/10/10
Conditioning: 8 half lap sprints with 90lbs on prowler
Notes: very happy with this lift, my grip didnt give out with the 640-650 top weight. I feel ready to pull 650. Also first time going 3 plys and didnt feel it hurt me getting to the bar.
 
11/11/14-me bench
Floor press
315x2 matched pr
Add reverse lights (50 at bottom and 10-0 at top)
335x1
365x1
385x1
Seated oh db press
50x10
65x10
80x10
Dips
Bwx2x15
Seated close neutral grip rows
150x12
180x3x10
Light band pushdowns/fat grip hammer curls
100 total/30x4x8
Mini band pullapart complex w/ extra overhand and underhand sets at end
2 sets 10 each way
Notes: i hate doing this day after heavy pulling and felt it on the me work but made due. Gym was packed so made due with my assistance work. Not ideal but felt strong all around. Still hit the major areas hard.
 
11/13/14-squat
Squat to high box in metal briefs and metal suit straps up w/ wraps
705x1
725x1, not quite to the box, not worried. Felt light.
Step ups
35x10
45x10
55x10
Hypers w/ doubled mini w/ pause at top
3x10
Standing cable crunches/planks
120x12/30 sec
135x10/30 sec
135x10/45 sec
Notes: strong day, felt great. Gear is getting stupid tight, blood loss just being in it. Still gaining weight. Looking forward to the weeks to come. Getting use to wraps. Brians program is spot on for squat.
 
11/15/14-de bench
De bench with chains
185+40lbs chainx3
205+40lbs chainx6x3
225+40lbs chainx3
Floor press rack lockouts
345x3
365x3 pr
Add slingshot
405x3
425x3 pr
Kroc rows with straps on bench
125x20
100x15
Side raises/micro band unilateral face pulls
15x15/12
20x12/12
25x12/12
Bb curls
45x2x12
65x10
Notes: great night. Moved my grip from pinky on the ring to thumb away from smooth. That small change lets me lower the bar right into my lats and tris and drive out with so much more force. 225 felt just as fast as 205. Faster lowering and faster pressing is a win win in my book. Used same grip on lockouts and prd and fried my tris. Using a bench on kroc rows takes most of my body english away and makes them a lot harder but i feel it more in my upper back. Very good night, and didnt push to failure on anything either. Hope this keeps up.
 
11/16/14-deadlift
De deadlift in metal ace and superior briefs straps down w/ minis (100lbs at top)
405+bandsx3x1
455+bandsx4x1
Ghrs
Bwx8
Minix8
Lightx6, 8
Elevated bwx7
Side bends
60x10
80X10
100x8
Conditioning: 4 half laps w/ 140 on prowler, will add two laps each week then break it down again
Notes: kroc rows fried my post chain and abs going.into this. Not sure if i can keep them in. Bc if i pull mon my bench on tues suffers so i think ill stick to chest supported work and just tradition straight sets of rows so my supportive muscles dont fatigue as much. Speed pulls took a second to dial in but once i did the weight flew. I really like pulling on 3 plys even tho i can barely walk its so tight. Managed to match a pr on ghrs, time to either elevate them or change movements bc they arnt moving anymore.
 
11/18/14-me bench
Bench in metal jack
405 off 3 board
455 off 3 board
495 off 2 board
Bench in double ply super katana
405 floated above 3 board
495 floated above 2 board
545 off 2 board, easiet this weight has ever felt
Seated oh db press
60X12
75x10
90x6
Dips
Bwx2x12
Seated medium grip neutral grip cable rows
150x12
180X10
225x8
Same grip just overhead lat pulldown to start working this motion back in after hurting my lat again
120x2x10
Light band pushdowns
100 total reps
Mini band pullapart complex w/ extra overhand and underhand sets at end/hammer curls
10 each way/30x10
10 each way/35x10
Notes: i bloated hard and i still couldnt fill up that jack shirt. It will fit me well at 242 but i need a tighter shirt at 220. The katana groove felt very natural and ill be in that shirt until the meet working the weight up and down to touch. The shirt actually stays with me lockout and supports my shoulders. I have to row the weight down tho and it bits hard.
 
Pick a damn shirt already! Jealous you have access to so many shirts. Good sesh.
 
herderdude said:
Pick a damn shirt already! Jealous you have access to so many shirts. Good sesh.
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Lol im using the katana, it fits perfect. My bench form doesnt change from shirt to shirt so one that fits does more for me then any one shirt ive found out. I currently have a metal jack, used super katana double ply, and a brand new sbd that i literally cant get on, not the right size at all lol
 
11/20/14-squat
Reverse mini band squat in briefs and suit straps up with wraps
735x1 about 1.5in from depth
765x1 about .5in from depth, i didnt know one of my spotters that well so i got nervous and jumped it.
Bss
40X8
60x8
75x8
Hypers
Doubled minix2x10
Doubled mini+doubled microx10
Standing cable crunches/planks
120X12/30 sec
135x10/45 sec, 2 sets
Notes: i was gased after this session. Deff getting near the end of this training cycle. My straps were so loose on squat tonight. They may have to be that loose to hit depth till my third at 800 at the meet. Will mark them. There was no one at the gym when i got there so i warmed up slow and luckly some people showed up.
 
11/22/14-De bench
De floor press
Wide grip-205+40lbs chainx4x3
Medium grip-225+40lbs chainx5x3
Floor press rack lockouts
365x2x3
365x2
Chest supported incline db rows
90x5x10
Side raises/unilateral micro band facepulls/straight bar pushdowns
20x12/12/45x12, 2 sets
20x15/15/45x12
Notes: decent day. Having some stomach issues im trying to resolve but still doing my best to keep my cals up. Deadlift tomorrow so didnt want to fatigue my lower body anymore then it already is. Floor presses moved well. Repeated rack lockout pr from last week for volume to save my cns. I really liked those rows, tried them a new way. Will become a staple for sure.
 
How'd you do the rows? I do them with DBs on a 30deg incline bench often.
 
11/23/14-deadlift
Deadlift from floor in superior briefs and metal ace suit staps up
545x1
605x1
Reverse light bands
655x1
Elevated ghrs
Bwx10/8
20x5/5
Bwx5
Landmines
65x3x10
Conditioning: 3 laps with prowler running as fast as i could with 100lbs on it.
Notes: weight is up to 228. Need to dial back just a tad as my deadlift gear is stupid tight right now. Had to use a rack to pry it off. Also i went in early today to get help with my straps and everyone left just as i needed my straps set. So someone set them and i had to wiggle them on and off between sets. This thru me off a lot. Next week ill make sure everything is perfect. Recovery starting to take a hit, was still sore and fatigued in my lower body from thursday. Felt very strong raw though before the gear went on.
 
It really must suck trying to play the weight/bloat game around the size of your gear.

Been silently lurking. Good session, bud.
 
liftandswim said:
It really must suck trying to play the weight/bloat game around the size of your gear.

Been silently lurking. Good session, bud.
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Ive just been eating to much is all. I didnt bloat for this. Dial food back and i should be right on track. It is frustrating though. Going raw after this for a meet will be a much welcomed change of pace. Thanks man!
 
11/26/14-me bench
Bench in metal jack shirt, size smaller, 54 arm 52 chest
365x1
405x1
455x1
495x1
525x1
545x1, none of these touched but the 545 was about an inch and a half away. Next week ill take 575 for a ride to touch. Should be about right.
Floor press rack lockouts
315x5
365x5
405x5 huge pr
Low incline chest supported db rows
95X2x10/3x8
Side raises/unilateral micro band face pulls/db hammer curls
20x12/12/30x10 3 sets
Banded straight bar pushdowns
2 lightsx20 drop to 1 lightx20, 2 sets
Notes: adam driggers sent all his metal gear to brian to give to the team. I own a metal jack 56 arm 54 chest and driggers had a 54 arm 52 chest that fit like a glove. I already know this shirt and groove so i decided to use it. Loved it. So much pop. No longer worried about benching. Night and day. I switched my typical de assistance work to me day to give my shoulders more priority when im fresh and i killed a 40lb rack lockout pr. Seems it was a smart change so far. 4 weeks out.
 
SweetLou321 said:
Ive just been eating to much is all. I didnt bloat for this. Dial food back and i should be right on track. It is frustrating though. Going raw after this for a meet will be a much welcomed change of pace. Thanks man!
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Can't wait to see what kind of numbers you put up raw
 
11/29/14-Squat
Training partners flaked and didnt tell me so i once again show up and no one is at the gym. No longer my training partners, period. I could have.gone earlier and had plenty of help but waited to train with them. So didnt not get to go opener, second reverse mini, third reverse light like i was suppose to.
Ssb squat w/ chains in briefs
515+120Lbs chainx1
Back down raw
245+120Lbs chainx2x5
Step ups
55X3x10
Reverse hypers w/ pause at top
90X10
115x2x10
Standing cable crunches
120x10
135x10
150x2x10
105X12
Notes: maxed out at what it took to hit depth and added chain till 100%. Just tried to keep the cns loaded. Pissed.
 
11/30/14-de bench
De floor press w/ chains, 3 grips
185+40lbs chainx9x3 close, comp, wide grips, 3 each
Sohp
130x6
150x6
160x6
Dips
Bwx2x15
Pull-ups
Bwx8/8/7, very slow to make sure i didnt hurt my lat
Seated close neutral grip rows
150x2x12
Tate press
30x4x15
Mini band pullapart complex w/ extra overhand/underhand sets at end
2 sets 10 reps each way.
Notes: good session, finally getting more balance and can handle multiple grips on bench, need to push my sohp back up.
 
12/01/14-deadlift
Deadlift in titan briefs and metal ace suit
Opener-575x1
Second reverse mini-625x1
Third reverse light-655x1
Elevated ghrs
Bwx2x8
Minix2x8
2 minisx7
Landmines
45x20
55x2x20
Gpp:walking with sled. 45lbs on sled. Forward, backward, and side to side 2 sets none stop until all variations were complete.
Notes: last heavy deadlift day. My gear is tight, hard to get the right spot to pull. May leave the briefs out the suit is so tight. Will have to see how my weights doing meet day. Dialed the assistance intensity back some. Subbed gpp for conditioning to help with recovery. Feeling confident.
 
12/02/14-me bench
Bench in metal jack
585 miss
615 miss, got some tip from brian
545, touch but miss
545, killed it. I will open around this. Finally.
Db incline with mini behind back
50x10
65x10,8
Wide fat bar neutral grip rows
135x3x20
Rolling tri ext
25x4x15
Spud strap facepulls, side raises, hammer curls
45X12/15x15/20x15, 2 sets
Notes: assistance was just pump stuff to get blood in me. I was struggling in the shirt like always. Benched shirted up for an hr and a half straight. I had to touch today. I was keeping to flared and it was making touching near impossible. Brian gave me some good tip and tucking and bellying up. Touched 545 pretty well but didnt get my elbows under me. I was shot but retried it and just slammed it down and tucked and heard press and just slammed my elbows out and flared and it was an easy lift. This made my whole training cycle lol.
 
Now we're talking! Now you have something to go off of.
 
12/4/14-squat
I was shot from benching going into this
Squat in metal ace briefs/suit and wraps
735X0 locked up, straps to tight
735x1, easy, this is my opener
Front squats
225x2x8, im so bad at these, will push this off season
Reverse hypers/standing cable crunches
70x12/120x12, 3 sets
Light band gms
2X20
Notes: other then the front squats went easier on the rest of my assistance. I may take my second next week. Feeling confident and deff ready for a deload. Im on the edge of overtraining for sure.
 
subd
 
12/6/14-de bench
De bench w/ chain done CAT style
255X3
205+40Lbs chainx8X3, moved grip out a finger on set 6 just to see how it felt. Felt fine. Would need to me that way and see how i like it.
Sohp
155X6
175X6
185x6, finally back up at this weight. Hope this continues to move before stalling.
Dips
Bwx2x12
Wide neutral grip pulldowns, really focusing on downward scapular rotation. Something i struggle with on pullups so im hoping building pulldowns will build my insertions enough to do this on pullups.
135X10
150x10,8
Avg band catback pulldowns
2x15
Incline tate press
35x5x12
Mini band pullapart complex w/ extra overhand/underhand sets at end
2 sets 10 reps each way.
Notes: beat up but managed a good and productive day anyways.
 
12/8/14-deadlift deload
De raw squat w/ light bands
305x4x2
Sumo raw pull
405x2, 1, 1
Elevated ghrs
Bwx10
Minix8,7,6
Landmines
45x20
55x2x20
Hip adduction/abduction
30x10/20x10
Gpp: backward sled drag w/ 45lbs, 3 laps
Notes: really found my groove raw squatting, took me a sec to find my groove pulling. Dan green style works best for me sumo. Rest was fluff and buff for important areas.
 
Did you find someone to handle you at your meet?
 
12/9/14-deload bench
Bench w/ shoulder saver
275x5
Moved grip in
185x10
Remove shoulder saver grip still in
185x6
Neutral grip Flat db press w/ mini band
65+bandx3x8, i suck at db presses and hate them
Swiss bar jm press
135x3x5
Low incline chest supported db rows
90x5x10
V bar pushdowns/mini band facepulls/side raises/db hammer curls
45x20/12/15x15/30x10, 3 sets.
Notes: so i feel much better with the closer grip, i will do my raw benching there from now on. I am a tricep bencher anyways. Ive also increased my tricep volume the last few weeks. And after this meet will continue to keep it high, thanks to herder (after reading your log). The banded db presses feel better then regular and ill likely push them slowly with a neutral grip to even out imbalances and build my tris without overdoing extension movements and partial range stuff (save elbows and keep a better control on intensity zones).
 
I am loving life with the ramped up triceps volume, homie. Can't wait to see how it translates to my EQ bench.
 
One of the guys I train with used to be a bench only guy and he swears by close grip bench he almost exclusively trains his bench that way
 
You're welcome!
 
Subbed
 
12/11/14-deload squat
Squat w/ ace briefs
505x1
555x1
Leg press paused at bottom/avg band gms
290x15/15
380x15/15
450x15/15
Standing cable crunchs/reverse hypers w/ pause at top
120x15/45x15
120x15/45x15
Notes: ramping down, felt decent. Lower back pumps are killing me lol.
 
Good Lord, a 555 deload...
 
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