Sweetlou's training log

Imma have to try out floor press again sometime when I rotate off of DC again.
 
Interesting discovery on loading the weight. I'll have to toy with bar speed.
 
Swanson52 said:
Interesting discovery on loading the weight. I'll have to toy with bar speed.
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Well the whole int of DE work is to teach one to lower the weight as fast as they can then rebound it up with acceleration, which should allow one to drive thru sticking points. Only on bench to do lower slowly on my heavier sets and lose my acceleration. On squat/pulls Im very good at accelerating and have hit consistent Prs on both for sometime now.
 
6/22/12-DE Squat/Pull w/ ME Squat/Pull
DE Mock SSB Box Squats+50lbs of chain
245+chainx6x2, im going pretty wide on my box squats as of late. Everything feels great.
DE Sumo Pulls+50lbs of chain
315+chainx3x1
Worked up to a heavy single
405+chainx1
Added Metal Ace Pro Squatter straps down
405+chainx1
455+chainx1
495+chainx1
Notes: I hate sumo, I find locking out the weight very awkward at the top and pulling with a hook grip gets very hard has your hands get pulled open. Ill be saving up for conv deadlift suit for now. Ill be focusing from here on out on my conv pull, I may keep sumo as a me variation or not.
 
6/23/12-DE Bench
Chins
Bwx10,12
DE Floor Press w/ 50lbs of chain
155+chainx9x3
SOHP
70-125x3
80-145x3
90-165x3
Rolling Kettlebell Ext
35x15,15
55x5
35+monstersx9
Seated Cambered Neutral Grip Cable Rows
100x10
120x10,10
Neck Harness front/back
25x15/15
25+50lbs of chainx15/15
 
6/25/12-ME Squat/Pull
GPP: Circuit of 5 tire flips, 10 kettlebell swings with a 55lb bell, and 10 reps of reverse hypers with 90lbs. 4 total sets.
Cambered Bar GMs
135x10,10,10
GHRs
Bwx5,5,5
Standing Cable Crunches
90x15,15,15
Notes: Deload week. GPP is now a priority and will be maintained.
 
6/27/12-ME Bench
GPP: Superset of face pulls with the prowler and rows. 100 meters of both for 3 sets. 70lbs on the prowler.
Chins
with a towelx4
neutralx10
DB Press
50x3x15
JM Press
95x10
115x10
135x10
DB Row
50x3x15
GPP: Walk forwards then backwards with the prowler. 100 meters of both 3 sets with 70lbs on the prowler.
 
Rodja said:
Feeling burnt out?
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Who me? No I feel great. Its a deload week. I deload my ME work every 3-6 cycles, my DE work every 2-3 cycles, and my RE work every 6-12 weeks. I have 9 ME lifts I cycle thru so to keep it easy I do 3 cycles in weeks of 2 then deload everything, and repeat. This comes to 6 weeks of training then a deload. I noticed after a lil bit I do get run down on WSC. I figure this is bc im raw and dont use juice.
 
SweetLou321 said:
Who me? No I feel great. Its a deload week. I deload my ME work every 3-6 cycles, my DE work every 2-3 cycles, and my RE work every 6-12 weeks. I have 9 ME lifts I cycle thru so to keep it easy I do 3 cycles in weeks of 2 then deload everything, and repeat. This comes to 6 weeks of training then a deload. I noticed after a lil bit I do get run down on WSC. I figure this is bc im raw and dont use juice.
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Got it. I wan't sure it was a planned deload or if you were feeling some fatigue.
 
6/29/12-DE Squat/Pull
GPP: Walking with the prowler for 3 200meter laps. 70lbs on the prowler.
DE Box Squat
185x6x2
Speed Conv/Sumo Pulls
315x4x1
Suitcase Deadlifts
135x5,5
1 Arm Deadlifts
135x2,2
Planks
30 sec, and 60 sec
Notes: Tried to get my new metal ace pro squatter on today, couldnt do it. Played with some ab work also.
 
6/30/12-DE Bench
GPP: Pulling the prowler with a long chain, about 100 meters each time pushing it back. 70lbs on prowler, 3 sets
Chins
bwx8,8
DE Bench
135x6x2
Chins
bwx10
SOHP
95x10,10
JM Press with fat grips
95x10,10
Chins
bwx6
Notes: Good session, the sun here in florida sucked the life out of me during gpp.
 
7/2/12-ME Squat/Pull
GPP: 5 tire flips+10 35lb kettlebell swings+10 90lbs reverse hyper, 3 sets
Cambered Bar Suspended GM, set to belly button height
75%-185x3
90%-225x1
100%/New MAx-250x1 Grinder but nailed
90%-225x3, aim for 3-5 reps at 90% and above unless undeloading. This is to maintain the volume needed to build strength and keep me from failing/missing so much. Also using percents for the same reasons.
Not rolling GHRs
bwx8,8,8
Reverse Hypers
180lbsx15
270x15,15
Standing Cable Crunches
100x10
120x10
130x10, I believe this is a PR.
Notes: Those GMs sucked. I still went in with a great mindset and im happy to hit the max I got. That lift really teaches me to struggle.
 
I really need to bring back the suspended GM. I haven't done a ME on those since April or so.
 
7/3/12-ME Bench
GPP: Push the prowler for 50 meters then row it for 50 meters, 3 sets and 70lbs on the prowler
Chins
20 total
Pin Press set at about chest level
245x1
90%-275x1
100%-300x0, got out of the groove. 300x1 Blew this up fast.
Dips+Tate Press
Bwx20
30x20
Bwx20
30X15
Kroc Rows
120x25,25 PR
Notes: I had to approach this bench session like I do pulls and squats and it turned out very great. Blew my max up fast.
 
7/6/12-DE Squat/Pull
GPP: Walking 200 meters with the prowler and the spud harness. 70lbs on the prowler 3 sets.
DE Box Squat w/ Light Bands (about 100lbs at the top)
165+bandsx8x2
Conv Speed Pulls w/ 60lbs of chain
315+chainsx6x1
Suit Case Deadlifts
135x5,5
135x5,5
Heavy Prowler work with the spud harness, not walking but not running.
180lbs on the prowlerx3x100 meters
Notes: Great session. Form and speed was great on squats today. I was in the groove for pulls also, was coming up fast and range of motion felt short. Ive been rounding my upper back, starting the pull by raising my upper back first, and dropping my hips some. I shaved about an inch off my range of motion this way. Prowler work sucked, but itll allow us to increase our work capacity and recover better also, win win.
 
SweetLou321 said:
My gym has two not so nice prowlers and my partner owns an elite fts econo prowler which is usually what we use.
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I'm trying to decide if I should pull the trigger on one or not. They're pricey, but I think I can talk the wife into it...I'll tell her it makes my weenis bigger.
 
Swanson52 said:
I'm trying to decide if I should pull the trigger on one or not. They're pricey, but I think I can talk the wife into it...I'll tell her it makes my weenis bigger.
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Weenis? You have more then one? Id go with the econo prowler from elite fts. Easy to put to together and travel with. Comes with indoor and outdoor skies.
 
7/7/12-DE Bench
GPP: Face Pull for 50 meters with Row for 50 meters with 70lbs on the prowler. 3 sets.
Chins
Bwx5,5,5,5
DE Bench w/ Doubled up minis and micros
115+bandsx9x3 3 diff grips
JM Press w/ Fat Gripz
95x5
135x5
185x3 couldnt keep form
155x5
SOHP
95x10,10,10,10
Single Arm Seated Cable Rope Pulls
70x6,6
80x6,6
90x6,6
4 Way Neck Machine
35x15 each way for 2 sets
Notes: Great DE day. I saw a video of dave tate explaining the importance of DE work. He says if your sticking point is off your chest your not pressing fast enough. So I really locked in my form and went. Fastest DE day ive ever had. JM Press sucked, its not fun with or without fat gripz. I find the fat gripz help take pressure off the joints and puts it on the muscles and lowers the weight lifted but makes it harder. This mesocycle has heavy JM Press in percents for 7/5/3 and volume work at 50% for sohp.
 
7/9/12-ME Squat/Pull
GPP: Walking with the prowler using my belt. 70lbs on the prowler, 200 meters, 3 sets.
Suspended Cambered Bar GM
200x3
90%-225x1
95%-240x1
105%-260x1 PR
GHRs
bwx10,6,4,3,2
Reverse Hypers
180x15
270x10
320x12,12
Strapped Cable Crunches
90x10
110x10
130x10
90x10
Notes: Great session. Read an article by mark bell that cleared up how to hold my abs. Made a big difference today.
 
7/11/12-ME Bench
GPP: Box Squat Jumps to platform for 3 jumps+5 bw pullups+10 Medicine ball wall slams. 3 sets. Idk the jump height but was kinda hard.
Chins
bwx5,5
Pin Presses of the chest
225x3
250x1
90%-270x1
95-97%-290x1
102-103%-310x0 form came undone and I wasnt 100% today so I dropped the weight
90%-270x1
Dips+Chins
Bw+25lbsx10/Bwx5 for 5 sets. This got me 50 total weighted dips and 50 total chins
Kroc Rows w/ Fat Gripz
70x20,20
Ytls+Pullaparts
15x10 each way/microx25
15x10 each way/microx25
Notes: Read the assistence layout for 5/3/1 again and jim got me thinking. He mentioned about doing the lift to build muscle or to build the movement. This is what I was doing with dips and some other lifts. He also recommends 100 chins a week, 100 bw dips or 50 weight dips if doing dips, 50-100 pullaparts a day for a better raw bench. Also joe defranco recommends daily pullapart for posture and shoulder health. I have bad ac joints so ive started daily pullaparts with a micro mini for now ill move up in time. I also need to not try to PR on both ME days and pick one and go for it. Like picking lifts to rep out on when doing 5/3/1.
 
SweetLou321 said:
7/11/12-ME Bench
GPP: Box Squat Jumps to platform for 3 jumps+5 bw pullups+10 Medicine ball wall slams. 3 sets. Idk the jump height but was kinda hard.
Chins
bwx5,5
Pin Presses of the chest
225x3
250x1
90%-270x1
95-97%-290x1
102-103%-310x0 form came undone and I wasnt 100% today so I dropped the weight
90%-270x1
Dips+Chins
Bw+25lbsx10/Bwx5 for 5 sets. This got me 50 total weighted dips and 50 total chins
Kroc Rows w/ Fat Gripz
70x20,20
Ytls+Pullaparts
15x10 each way/microx25
15x10 each way/microx25
Notes: Read the assistence layout for 5/3/1 again and jim got me thinking. He mentioned about doing the lift to build muscle or to build the movement. This is what I was doing with dips and some other lifts. He also recommends 100 chins a week, 100 bw dips or 50 weight dips if doing dips, 50-100 pullaparts a day for a better raw bench. Also joe defranco recommends daily pullapart for posture and shoulder health. I have bad ac joints so ive started daily pullaparts with a micro mini for now ill move up in time. I also need to not try to PR on both ME days and pick one and go for it. Like picking lifts to rep out on when doing 5/3/1.
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I've had that same thing going through my head lately and have backed off of the intensity on my assistance movements, especially on rows.
 
Rodja said:
I've had that same thing going through my head lately and have backed off of the intensity on my assistance movements, especially on rows.
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Well I need to decide why im doing the lift. I use to always do dips to get stronger at dips instead of using them to build my bench. But I do have a select few lifts I keep the intensity up on. Kroc rows, sohp, jm press, ghrs, and goodmornings.
 
SweetLou321 said:
Well I need to decide why im doing the lift. I use to always do dips to get stronger at dips instead of using them to build my bench. But I do have a select few lifts I keep the intensity up on. Kroc rows, sohp, jm press, ghrs, and goodmornings.
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Pardon my ignorance here; how is doing dips to improve your strength not translating to improving your bench? Wouldn't the increase in dip strength inherently translate to bench?

I'm starting to like the WSB approach to improving indicator lifts. Love 5/3/1, but the WSB approach is making more sense to me lately.
 
Swanson52 said:
Pardon my ignorance here; how is doing dips to improve your strength not translating to improving your bench? Wouldn't the increase in dip strength inherently translate to bench?

I'm starting to like the WSB approach to improving indicator lifts. Love 5/3/1, but the WSB approach is making more sense to me lately.
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More or less it comes down to the form that gets used. I use dips for my triceps with some extra pec/delt work. When I was doing dips to get better at dips I would use far more chest/delts bc it was the weight lifted that mattered and not the muscle used and couldnt really fire my tris. This in turn led to me firing with my delt first before my tris when benching. A form error that has slowed my progress and im just starting to overcome thanks to floor presses. I hope this makes sense.
 
Swanson52 said:
Pardon my ignorance here; how is doing dips to improve your strength not translating to improving your bench? Wouldn't the increase in dip strength inherently translate to bench?

I'm starting to like the WSB approach to improving indicator lifts. Love 5/3/1, but the WSB approach is making more sense to me lately.
Click to expand...

the WSB method is great however youll need some time and patience. It requires a good bit of reading to understand when and what to do. Where to start and what lifts to try. Id recommed the ME method by jim wendler, the DE squat manuel by elite fts, training templates by elite fts, the westside barbell book of methods, as well as reading articles by jim, dave, louis, and mark bell regarding this style.
 
SweetLou321 said:
More or less it comes down to the form that gets used. I use dips for my triceps with some extra pec/delt work. When I was doing dips to get better at dips I would use far more chest/delts bc it was the weight lifted that mattered and not the muscle used and couldnt really fire my tris. This in turn led to me firing with my delt first before my tris when benching. A form error that has slowed my progress and im just starting to overcome thanks to floor presses. I hope this makes sense.
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Yes, that does make sense. Thanks.
 
SweetLou321 said:
the WSB method is great however youll need some time and patience. It requires a good bit of reading to understand when and what to do. Where to start and what lifts to try. Id recommed the ME method by jim wendler, the DE squat manuel by elite fts, training templates by elite fts, the westside barbell book of methods, as well as reading articles by jim, dave, louis, and mark bell regarding this style.
Click to expand...

I sometimes think I plan more intensely than I train, and this should reinforce that further! :laughing:
 
SweetLou321 said:
the WSB method is great however youll need some time and patience. It requires a good bit of reading to understand when and what to do. Where to start and what lifts to try. Id recommed the ME method by jim wendler, the DE squat manuel by elite fts, training templates by elite fts, the westside barbell book of methods, as well as reading articles by jim, dave, louis, and mark bell regarding this style.
Click to expand...

I really, really like the ME method by Wendler along with EFS Basic Training. A lot of the ME method is in the Basic Training ebook, so getting both is a bit redundant.
 
7/13/12-DE Squat/Pull
GPP: Box Squat to Jump Platform for 3 jumps+5 tired flips. 3 Sets.
DE Box Squat w/ Light Bands
200+bandsx8x2
Speed Conv alt w/ Sumo Pulls+60lbs of chain
Conv-345+chainsx3x1
Sumo-345+chainx3x1
Suit Case Deadlifts
135x5,5
135x5,5
185x3,3
Notes: Great day today. I finally learned how to hold my abs and was able to blast thru these sets. My gym partner was like, so you hit all those numbers with basically no help from your core? I hate you. The pulls were fast and I hit the groove for both conv and sumo easy today. My raw max for sumo is 405. So I was doing speed work with 345+60lbs of chain at the top. What a difference your core makes. Excited for bench tomorrow.
 
7/14/12-DE Bench
GPP: Med Ball Wall slams+Med Ball Floor slams+Keg Cleans and Presses-3 sets of 10 each
Chins:
35 total, gonna lower these to 50 total a week or less so I can recover better and focus on rows.
DE Bench w/ Doubled up Monster Minis
135+bandsx6x3 3 diff grips
Jm Press
65%-105x5
75%-125x5
85%-140x5
SOHP
50%-95x3x10
Iso Hammer High Rows
140x15
180x3x12
Notes: Really tired from yesterdays training. Got thru today tho. Good overall session. Things are starting to click and I felt strong on bench holding my abs. Didnt arch as hard for DE and wont so I can save my arch for ME work.
 
7/16/12-ME Squat/Pull
GPP: Box Squat jumps to platform+reverse hypers-4 sets of each, 3 jumps, and 90x10
Conv Deficite Pulls
90%-405x1
95%-425x1
100%-455x1
105%-475x0
GHRs
bwx2x10
Avg Band Gms
2x20
Standing Strapped Cable Crunches+Pullaparts w/ a micro mini
80x12/25
100x10/25
100x10/25
100x10/25
Notes: Pretty crappy session. My partner picked the deficit height which was retarded. My groove and form was pretty crap from rep 1 at 135. I couldnt get low enough and keep my knees perpendicular to the ground. Even with this all the numbers came up pretty easy except 475 which stalled right below my knees. I guess these we Pr numbers as the deficit was higher but in my mind I got no PR today and im pretty much stalled on every lift. Im most likely gonna decrease the amount of ME lifts I have to pick from for awhile and focus on really getting thru this. Im also torn between switching from conv to sumo. As of late my sumo has been feeling good and I think with some focus and assistence lifts for my hips it could probably pass my conv pull. I also notice I really have no problem breaking the floor so im not sure deficit pulls will really help me much right now.
 
Rodja said:
How high was the deficit?
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Last time I did those it was off an ivenko 45lb plate with wrestling shoes. This time was off a mat, prob half an inch higher with chuckes. So about 3/4 inch higher deficit. Not sure the height I can find out.
 
SweetLou321 said:
Last time I did those it was off an ivenko 45lb plate with wrestling shoes. This time was off a mat, prob half an inch higher with chuckes. So about 3/4 inch higher deficit. Not sure the height I can find out.
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That's not bad. I saw some kids, and I mean HS age kids, pulling off a 12" box. It's amazing the dumb **** that so many of them do these days.
 
Rodja said:
That's not bad. I saw some kids, and I mean HS age kids, pulling off a 12" box. It's amazing the dumb **** that so many of them do these days.
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No not bad, just a bit much for me to keep good form. But that is nuts, I feel bad for their lumbars.
 
SweetLou321 said:
No not bad, just a bit much for me to keep good form. But that is nuts, I feel bad for their lumbars.
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There was one duo that I actually had to at least try to stop. The oldest was maybe 14 and he was trying to teach the other one, who was about 12, to do a power clean. Nevermind the fact that neither of them could actually deadlift the bar into position properly, they "knew what they were doing."
 
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