Sweetlou's training log

Rodja said:
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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Yikes! I had weight training in high school and it was funny to see what all the other kids were doing. Curl cleans, bouncing bench press, you name it.
 
7/18/12-ME Bench
GPP: Unilater mini band face pullsx15+pushdownsx15+keg ohpsx10+med ball wall slamsx10, for 3 sets
Board work in my shirt (titan double ply f6)
3 board:
275x1
315x2
365x2
405x1,1
Kroc Rows w/ fat gripz and straps
120x21,21
Monster Mini Unilateral Pushdowns
100 total reps
Scarcrows
5x12,12,12
External rotations
5x12,12
Notes: Long session. Felt good to get in my shirt. This was a break in session as it took some time for the chest plate to open up and for me to beable to fully in the shirt and groove it out. 405 came up nice and fast. Tried to take 405 down to a 2 board but the shirt just isnt loose enough yet. Kroc rows were actually pretty hard. Right ac joint has been bothering me some so I doing some extra pre/rehab. Its been helping alot.
 
7/20/12-DE Squat/Pull
GPP: 3 200 meter paces with the prowler with 70lbs on it, using my belt and spud attachment
Box Squat Jumps to Platform
9x3, set to heighest height I could jump to, dont know measurements.
Speed Sumo Pulls w/ 110lbs of chain
315+chainx6x1
4 200 meter paces with the prowler with 90lbs on it, using the spud harness
Reverse Hypers
90x2x15
Notes: Im beat to hell. The bench session wed took a lot out of me. Also my legs were very sore and working all day on my feet didnt help. I opted to box squat jumps to get some de work but help recovery. Sumo pulls felt amazing today. Im really finding my groove and its just getting better and better. I did extra prowler work for gpp/conditioning and recovery. Reverse hypers for pre-hab.
 
Glad to see you're finding the sumo groove. It took me about 6 solid months to really get it down. Speed pulls are the best tool, IMO, to really hammer in the technique at somewhere in the 40-50% range without any accommodating resistance.
 
Rodja said:
Glad to see you're finding the sumo groove. It took me about 6 solid months to really get it down. Speed pulls are the best tool, IMO, to really hammer in the technique at somewhere in the 40-50% range without any accommodating resistance.
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Me to man. I saw a video about squating and hip position by a physical therapist. Dont remember if it was here or on elitefts. But he taked about pain at different foot positions and the hip joint being an egg shape in some ppl. So I used that info to find where my feet need to be to properly lockout my hips. Then I had my partner tell me when my shins hit perpendicular to the ground at the bottom. Pull the slack and go into a low box squat form and have been getting a good groove. Ive been in the 60-70% range right now with chains. So drop the weight and accommodating resistence?
 
7/21/12-DE Bench
GPP: Pullaparts w/ monstersx15+10 med ball wall slams+10 med ball floor slams for 3 sets
Reverse Band DE Floor Press w/ minis+micros, monsters werent even enough for reverse band
225x9x3 3 diff grips
JM Press
70%-115x3
80%-135x3
90%-150x3
SOHP+Chins
50%-95x2x10
20 chins
Iso Hammer High Rows
180x4x12
Notes: Great session today. The reverse band floor press was different, very sore and tired so opted for some floor press work. Made some slight adjustments on my grip for jm press and sohp and got much better contractions and felt strong. Put the bar lower on my palm like I do for benching. I saw article here or on elitefts about how to engage the lats and used some the tools today and I got much more out of my back work also.
 
SweetLou321 said:
how to engage the lats and used some the tools today and I got much more out of my back work also.
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How to engage the lats during the bench or for back movements?

For back, I always like to retract my shoulder blades as the first movement (start each rep with shoulders protracted) and then pull. I really feel it working the back muscles and taking the load off of my arms. As for bench, still don't quite have a handle on it. But then I don't even use my arms for my bench most of the time since my triceps are lagging
 
Torobestia said:
How to engage the lats during the bench or for back movements?

For back, I always like to retract my shoulder blades as the first movement (start each rep with shoulders protracted) and then pull. I really feel it working the back muscles and taking the load off of my arms. As for bench, still don't quite have a handle on it. But then I don't even use my arms for my bench most of the time since my triceps are lagging
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For back, for bench I have a high arch which helps me engage my lats. If more flat back I try to engage my upper back more.
 
Just saw this log. Definitely subbing this one. Good work in here Lou
 
7/23/12-ME Squat/Pull
GPP: 3 200 meter paces with the prowler with 70lbs on it
Sumo Deficit Pulls
315x1
335x1
365x1
385x1
405x1 stopped here as it was my first time doing this lift
90%-365x1,1
Ghrs
Bwx12,10,8
Banded GMs with an avg band
15,15
Standing Strapped Cable Crunches
80x10
100x10
120x10
130x10
Notes: My sumo groove has been feeling great lately. I used the same deficit as I did last week. As of now it appears my sumo is below my conventional. But im going to keep plugging away since it feels so good and natural. Itll pay off either way. I got a vid of my last set of 365. I stopped at 405 since I wasnt breaking the floor all that fast and I didnt wanna fail this week. Also my raw sumo pull PR is 405 and I matched that today with a deficit.
 
SweetLou321 said:
7/23/12-ME Squat/Pull
GPP: 3 200 meter paces with the prowler with 70lbs on it
Sumo Deficit Pulls
315x1
335x1
365x1
385x1
405x1 stopped here as it was my first time doing this lift
90%-365x1,1
Ghrs
Bwx12,10,8
Banded GMs with an avg band
15,15
Standing Strapped Cable Crunches
80x10
100x10
120x10
130x10
Notes: My sumo groove has been feeling great lately. I used the same deficit as I did last week. As of now it appears my sumo is below my conventional. But im going to keep plugging away since it feels so good and natural. Itll pay off either way. I got a vid of my last set of 365. I stopped at 405 since I wasnt breaking the floor all that fast and I didnt wanna fail this week. Also my raw sumo pull PR is 405 and I matched that today with a deficit.
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Sounds like your lifts are moving in the right direction.
 
7/25/12-ME Bench
GPP: None
Chins
Bwx10,10
RE DB Press
70x21,14,16=51 reps
Kroc Rows w/ Fat Gripz
70x22,22 PR
Rolling DB Tri Ext
35x10,10,10,10
Ytls+Mini Band Facepulls
5x15,15,15/15
5x15,15,15/15
Light Neck Work
Notes: Good underloading session. I will follow ever shirt work ME session with an underloading session of some sort to keep my cns fresh. The RE DBs were done classic wsc style. These are harder then ME work to me. The kroc rows were a PR by 1 rep. These fat grips makes my grips hurt so bad. My back is fine with the weight, it also requires me to not use much if any body english bc then my grip will slip.
 
7/27/12-DE Squat/Pull
GPP: Box jumps+Med ball slams+med ball wall slams
DE Box Squat w/ 110lbs of chain
215+chainx10x2
Kettlebell Swings+Reverse Hypers
55lbsx10/180x10
55x10/270x10
55x10/270x10
Iso Hammer High Rows
180x5x10
Mini Band Pushdowns
100 reps
Suitcase Deadlifts
135x3x5 each side.
 
SweetLou321 said:
7/25/12-ME Bench
GPP: None
Chins
Bwx10,10
RE DB Press
70x21,14,16=51 reps
Kroc Rows w/ Fat Gripz
70x22,22 PR
Rolling DB Tri Ext
35x10,10,10,10
Ytls+Mini Band Facepulls
5x15,15,15/15
5x15,15,15/15
Light Neck Work
Notes: Good underloading session. I will follow ever shirt work ME session with an underloading session of some sort to keep my cns fresh. The RE DBs were done classic wsc style. These are harder then ME work to me. The kroc rows were a PR by 1 rep. These fat grips makes my grips hurt so bad. My back is fine with the weight, it also requires me to not use much if any body english bc then my grip will slip.
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What kind of burn do you get from the YTL/Facepull superset?
 
Rodja said:
What kind of burn do you get from the YTL/Facepull superset?
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A very painfull one, in a good way tho. Reminds me of lactic acid tolerance training similar to tricep hell and RE DBS. Almost impossible to finish after the first set. The pump is also very painful. I hope I answered that right.
 
7/30/12-ME Squat/Pull
GPP: Pull and Drag the prowler with 70lbs on it using the spud attachment with my belt.
Raw Squats w/ 110lbs of Chain
285+110lb of chainx3
325+110lb of chainx3
375+110lb of chainx3 Great lift, really worked out some form kinks.
Squat Lockouts
505 for 5 sec
555 for 5 sec
595 for 5 sec
Spud Strapped Cable Crunches
100x12
120x12
140x6
Reverse Hyper
90x15,15
Notes: Great squat session. This is a mini prep for my gear work next week. I fixed some squat form issues and it really showed tonight. Considered getting off trt as Im 21 and I dont want to ruin my chance for children and have to pin myself for the rest of my life just yet. Big things in my life going on. Im very happy atm.
 
8/1/12-ME Bench
GPP: Med Ball wall slams+keg clean and presses+chins
Close Grip 3 Board Press
225x3
Add 3 board
275x3
315x3
335x3
315x3
Strapped Kroc Rows w/ Fat Gripz
120x31,31 PR
Dips w/ Bands
Bw+Minix10
Bw+2 Minisx10
Bw+1 Mini and 1 Monsterx10,10
Bwx10
YTLs+Banded Face Pulls w/ Minis
5x12,12,12/15
15x12,12,12/15
Notes: Good session. Really getting excited for ME work again. Im making it a point to not fail anymore. We decieded to keep 3 board work to triples since we still need to learn the groove of heavy close grip work. This fried my triceps. I had more problem holding and stabalizing the weights today. My tris are much stronger then I thought bc I prob coulda beat my meet max with full range close grip.
 
Looks like a great session, Lou. Keep at it!

I have a vacation planned in a little over a week for 9 days out of the country. It's going to be a great time, but I'm going to hate being out of the gym for that time! I knew I'd get addicted to powerlifting once I got back into it, and that's exactly what has happened.
 
Torobestia said:
Looks like a great session, Lou. Keep at it!

I have a vacation planned in a little over a week for 9 days out of the country. It's going to be a great time, but I'm going to hate being out of the gym for that time! I knew I'd get addicted to powerlifting once I got back into it, and that's exactly what has happened.
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Thanks man, Im really trying to move forward and build a good groove going into school. Yea I know how you feel. Its just such a nice sport, just a tad addicting. But missing a day here and there is nice sometimes.
 
8/3/12-DE Squat/Pull
GPP: Box squat jumps 6x3
DE Box Squat with 80lbs of chain
235+chainsx10x2
Speed Sumo Pulls
275x8x1 got some vids, was doing this for form work.
Sumo RDLs w/ Kettlebells
55lbsx10
70lbsx10
GHRs
Bwx5,5
Suitcase Deadlifts
135x2x5,5
Notes: Great session. Box squat were good, really getting a good groove for my squat. Loaded my hips a lil more then im use to and I felt it. Did some form work with sumo pulls. And tried a new lift today, its like a pullthrough but with a kettlebell. Didnt get close to failure on assistence work it and it helped a ton.
 
8/4/12-ME Squat/Pull
GPP: Med Ball Wall slams+floor slams+keg presses
Chins
Bwx5,5,5,5
DE Reverse Band Floor Press w/ Doubled Minis
185+bandsx9x3 3 diff grips
SOHP
65%-120x5
75%-140x5
85%-155x5
JM Press
50%-80x5x10
Reverse Band Bench Rows w/ Doubled Light Bands
20,20,20
Notes: Great session. Really hitting a good groove between Me, De, and Re. I was blasting the floor press up. I read an article by mark bell on bench form and it reminded me of a few things ive forgotten. SOHP was a lil slow but good.
 
Som vids
First is of my Me Deficit Sumo pull, 365lbs 90% 1RM
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Second, third, and fourth are of my last DE Sumo session
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That ME looked fantastic, especially at the deficit. You've definitely found a nice groove on them.
 
Rodja said:
That ME looked fantastic, especially at the deficit. You've definitely found a nice groove on them.
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Thanks man, things just clicked a few weeks ago. Ive got another vid ill try to get up. My gym partner has it on his phone. Its my ME ace pro squatter straps up sumo pull. It was my second attempt at 550. Got both but tried to get more pop out of the suit.
 
SweetLou321 said:
Thanks man, things just clicked a few weeks ago. Ive got another vid ill try to get up. My gym partner has it on his phone. Its my ME ace pro squatter straps up sumo pull. It was my second attempt at 550. Got both but tried to get more pop out of the suit.
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I tried out my suit with the straps down on Monday and hit a big PR. I'm really looking forward to pulling in full gear in a few weeks once I get the groove of it down.
 
8/8/12-ME Squat/Pull
GPP: Dragging the prowler backwards with my belt.
Sumo Pull w/ Ace Pro Squatter
315x1
Add suit straps down
365x1
405x1
455x1
Straps up loose
505x1
Straps up tighter
550x1,1 PR
Standing Cable Crunches w/ Spud Straps
110x10
130x10
140x7,7 PR
Cable Pullthroughs w/ Rope
did 3-4 sets almost maxed out the weight stack. Will stick to kettlebell swings.
Notes: Had geared squat work planned but my gym partner injured his glute last friday so we didnt make the drive to OBB to use their monolift. So I did geared sumo work instead. My raw sumo max is 405 atm. So I got 150lbs out of the suit and im just starting to push my sumo overall. I was getting great pop out the bottom until I put the straps up. Then the weight started to blow up. The hardest part of the 550 pull was getting in the hole without losing to much energy. My grip was also being torn up as I pull with a hook grip. The first 550 was just muscled up the second was much more technical. I have a vid of the second attempt, Ill see if i can get it from my gym partner. Another mention is Ive blown up to 222lbs, and my previously loose suit is now tight. We had to use the rack to pry it off me lol.
 
Rodja said:
I tried out my suit with the straps down on Monday and hit a big PR. I'm really looking forward to pulling in full gear in a few weeks once I get the groove of it down.
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I saw that, good stuff. I will have be more of raw lifter for now with school coming up and a busy schedule ill hardly ever have time to make the drive to a monolift to use my suit.
 
SweetLou321 said:
I saw that, good stuff. I will have be more of raw lifter for now with school coming up and a busy schedule ill hardly ever have time to make the drive to a monolift to use my suit.
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I'm finally starting to get a nice, consistent schedule to meet up with a group of guys so I can get into all of my gear frequently. It sucked looking at my shirt for a month and not using it.
 
Rodja said:
I'm finally starting to get a nice, consistent schedule to meet up with a group of guys so I can get into all of my gear frequently. It sucked looking at my shirt for a month and not using it.
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Thats how I feel about my squat suit.
 
8/8/12-ME Bench
GPP: Med Ball Wall and Floor slams with chins
Close Grip 3 Board Press
275x3
300x3
315x3
345x2
Kroc Rows w/ Fat Gripz
70x23,23 PR
Flat DB Press w/ Mini Band
40x15
50x15
55x15
Unilateral Micro Band Face Pulls+BB Shrugs+Side Laterals
20/135x20/5x20
20/135x20/5x20
20/135x20/5x20
Notes: Great day again. Wasnt 100 percent so stuck with triples on close grip 3 board again. Didnt quite get a new 3 board PR but still moved some weight. Kroc rows sucked, but when do they dont? The band db press were worse then straight weight. The last giant set with more of a prehab/rehab complex to really hit the upperback and delts. Felt great esp for the heavy work on monday.
 
8/10/12-DE Lower
Main work was speed sumo pulls for form work. Hips were having box squats this day.

8/11/12-DE Upper
Main work was Reverse band floor press with short light bands. 225x9x3
SOHP
70-120x3
80-140x3
90-165x3

8/13/12-ME Lower
GPP: Power cleans w/ 135
Reverse band GMs with light bands
405x5 to much band weight
Front squat
185x5 to play around with form
GHRs
bwx12,10,8,8
Cable Crunches
140x9 PR

Notes: also tried zercher squats, not man enough for this atm lol

8/15/12-ME Upper
GPP: Med ball work
Reverse Band bench with doubled minis+micros
280x2
315x1
335x1 all came up fast and easy. Form was on 100%.
Strapped Kroc rows w/ fat gripz
120+15lbs chainx26,26 PR
Tricep Hell w/ close grips, 135lbs
5 boardx5
4 boardx5
3 boardx5
2 boardx5
1 boardx5
2 boardx5
3 boardx5
4 boardx5
5 boardx5
Scarcrows to finish and shoulder stretches.

8/17/12-DE Lower
GPP: Walking and pulling the prowler
DE Mock SSB Box Squats w/ 60lbs chains and moderate width stance
190+chainx10x2
Speed Sumo Pull w/ 60lbs chain
275+chainx8x1
ABductors/Adductors
15 reps each way for 2 sets
Leg Raises+90 degree hypers
bwx12/12
bwx12/12
bwx12/12
Notes: All my sumo muscles were sore and tight but still got into the groove. My deadlift bar is brand new and just rips open my shins. Already ripped thru my socks. I have been duct taping my legs. Any other tips?
 
8/18/12-DE Bench
GPP: Med ball slams and chins
DE Bench with 60lbs chain
135+chainx9x3
JM Press
60-105x7
70-120x7
80-135x7
SOHP+Iso Hammer High Rows
95/180x10/10
95/180x10/10
95/180x10/10
95/180x10/10
Notes: Good session, didnt use my comp arch for de work and blew the weight up bc my back wasnt being fried. JM Press tore my tris up again. School starts monday so training may be a lil affected but not by much. Ill make it all work.
 
8/20/12-ME Lower
GPP: Steve Pucinellas (cant sleep it), 3/2/1s
Reverse Band Mock SSB GMs w/ Monsters
315x3
365x3
405x3
GHRs
Bwx10,8,8
Reverse Hypers
180x15
270x12,12
Standing Cable Crunches
100x10
120x10
140x10 PR
Notes: Im sore.
 
8/22/12-ME Upper
GPP: Med Ball slams+chins
Reverse Band Bench w/ minis and micros
225x3
250x3
280x3
300x3
315x5 trying to rebuild my benching confidence.
Kroc Rows w/ Fat Gripz
75x20,20
2 Board Bench w/ 60lbs of chain
135+chainx4x10
Scarcrows
5x12,12,12

8/24/12-DE Lower
GPP: Prowler work
DE Close Stance Mock SSB Box Squats with 85lb chain
205+chainx12x2
Speed Conv Pulls w/ Light Bands
275x8x1
Reverse Hyper Leg Curls
90x12,12,12
Side Bends
55x10,10/10,10/10,10

8/25/12-DE Upper
GPP: Med Ball Slams
DE Bench w/ 85lbs of Chain
135+chainx9x3
JM Press
65=110x5
75-125x5
85-145x7, fixed some form issues
SOHP
50-95x4x10
Wide Grip Lat Pulldowns
110x10
130x10
150x10
170x10
Band Pullapart 7 super series
microx70 reps
 
I can relate when you talk about rebuilding bench confidence as it is something that I struggle with frequently.
 
Rodja said:
I can relate when you talk about rebuilding bench confidence as it is something that I struggle with frequently.
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Its coming together, im starting to enjoy ME bench again and really get in a good groove. On a second note. My hips have been hurting bc of the all the sumo pulling I had been doing. Is there anything you suggest I do to strengthin/maintain my hip health and continue to learn this lift? I dont wanna be limited to conv only bc of my hips.
 
8/27/12-ME Lower
Conv Pull w/ 100lbs of chain
405+chainx1 matched PR
Notes: I did more work, just dont wanna type it all this time. Anyways I had to switch back to conv bc my hip started to really get beat up from all the sumo and I had to rest them. Sucks bc sumo was really feeling good. Conv was way off today form wise bc I havent been doing it. Still matched a PR so I am stronger.
 
SweetLou321 said:
Its coming together, im starting to enjoy ME bench again and really get in a good groove. On a second note. My hips have been hurting bc of the all the sumo pulling I had been doing. Is there anything you suggest I do to strengthin/maintain my hip health and continue to learn this lift? I dont wanna be limited to conv only bc of my hips.
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Briefs have helped immensely along with unilateral leg work (e.g. Bulgarian split squats) to keep the hips loose. It takes awhile for the hips to adjust to the stance and it's usually the small muscles of the ab/adductors that determine progress. Listen to your body and know when to back off on the pulling as it is difficult to both pull and squat with a wide stance consistently if not in some good gear.
 
Rodja said:
Briefs have helped immensely along with unilateral leg work (e.g. Bulgarian split squats) to keep the hips loose. It takes awhile for the hips to adjust to the stance and it's usually the small muscles of the ab/adductors that determine progress. Listen to your body and know when to back off on the pulling as it is difficult to both pull and squat with a wide stance consistently if not in some good gear.
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Thanks man, Ill add in some unilateral leg work and continue to do both ab/adductors. My conv pull is stronger then my sumo, but sumo feels better. I can also grind out a hard ME pull sumo much better then I can conv. It seems if the pull gets to a certain point, I either get it or miss it completely. Where sumo I can grind out better.
 
SweetLou321 said:
I hold form better under max loads with sumo. With conv I either hit the lift, or come completely undone right off the floor.
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Yeah, I feel with hip-hinge-dominant movements like the conventional you definitely do either hit or miss with those. I know I still have never missed a good morning, for instance, that I moved more than and inch and a half.
 
I'm just the opposite in this regard. I can grind out a conventional, but not a sumo. Granted I can pull more sumo. I have a very hard time grinding an Olympic squat, but a PL squat, more hip dominant, I can grind... Maybe I'm weird.
 
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