Sweetlou's training log

Torobestia said:
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.
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I agree with this. I tend to pull more conv when my form is on.
 
Legacyfighter said:
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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Different leverages would probably account for this. Plus you have the stretch reflex in the squat where you dont have the same amount in a pull.
 
8/29/12-ME Upper
Chins
bwx6,6
Floor Press w/ 75lbs of chain
185+chainx2
205+chainx1
225+chainx1 PR, not a bar weight pr but a chain weight pr
245+chainx0, I couldnt accelerate faster then the chain added.
Kroc Rows w/ Fat Grips and Straps
120+25lbs chainx31,31 PR
Flat DB Press w/ a Monster Mini around the back
55+bandx10
60+bandx10
65+bandx10 PR
EFTS Band Pullaparts super series w/ mini for 2 sets.
Notes: So ive found out floor press is my **** lift. It makes my weaknesses shine and just makes me work harder. This would be the equavilent to dave tates cambered suspended GMs where it just teaches him to strain. Hit a chain weight pr by 25lbs. Hit a PR on kroc rows. And I think a band weight PR on flat db, gotta check. The band pullaparts are doing wonders for my shoulders. Will try some new ME work where there is a lot of chain weight and lower bar weight to teach me to accelarate faster thru my sticking point with bigger lifts.
 
Got sick, afte wednesday. CNS and immune system crashed. Did a quick speed lower session on friday. Skipped saturday.

9/03/12-ME Lower
Prowler ME Work
Kept adding weight until 200meters got really hard then backed down and kept adding weight until I could barely make 100meters. I dont remember what I worked up to. 250 or something.
Standing Cable Crunches
100x3x10
Hips Ab/Adductor Prehab.
Notes: Still getting over a cold but wanted to get my blood moving. Also I got a concert to go to on saturday night so I dont wanna be tired or sick for that. Its dayglow.
 
9/5/12-ME Upper
Chins
bwx7,6,6
Floor Press w/ 100lbs of Chain
90%-205+chainx1
95%-215+chainx1
100%-225+chainx1 PR by 25lbs of chain
105%-235+chainx1 PR by 10lbs and 25lbs of chain
Iso Hammer High Rows
230x10,10,10
Unilateral Mini Band Pushdownsx100
Hammer Curls
15x12
20x12
25x10
Mini Band Pullapart Super seriesx2 sets
Notes: Nailed 2 prs today. I wasnt expecting based on im still a lil sick. But I came in with my game face on. All the sets came up pretty fast. Good sign for my bench.
 
SweetLou321 said:
9/5/12-ME Upper
Chins
bwx7,6,6
Floor Press w/ 100lbs of Chain
90%-205+chainx1
95%-215+chainx1
100%-225+chainx1 PR by 25lbs of chain
105%-235+chainx1 PR by 10lbs and 25lbs of chain
Iso Hammer High Rows
230x10,10,10
Unilateral Mini Band Pushdownsx100
Hammer Curls
15x12
20x12
25x10
Mini Band Pullapart Super seriesx2 sets
Notes: Nailed 2 prs today. I wasnt expecting based on im still a lil sick. But I came in with my game face on. All the sets came up pretty fast. Good sign for my bench.
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That's a mean amount of chain for a floor press. You should some solid carryover to your shirted work from that.
 
Rodja said:
That's a mean amount of chain for a floor press. You should some solid carryover to your shirted work from that.
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I wont have a geared meet until feb. But im actually gettin ready for a raw meet. The goal was to get me to accelerate faster and get thru my sticking point.
 
Got pretty sick and had dayglow last weekend so im just getting caught up here.

9/10/12-ME Lower-deload
Glute Bridges-to activate my glutes
barx10,10,10
GHRS
bwx10,8,8
Standing Cable Crunches+90 degree Hypers
100x12/bwx12
120x10/bwx12
140x10/bwx12
EFS Band Pullapart Super Series
microx2 sets
Notes: Focusing on hip mobility and activating my glutes to better my squat form and reduce butt round.

9/12/12-ME Upper-underload
Flat DB Press
65x10,10,10
Chest Supported Wide Grip Cambered Bar Rows
135x10,10,10,10
Tate Presses
35x15,15,15
Shoulder Rehab/mobility arm raises on an incline bench
no weight, have impingment in my right shoulder.
EFS Band Pullapart Super Series
microx1 set
minix1 set
Leg Raises+Roman Twists
bwx12/5lbsx12
bwx12/10lbsx12
bex12/10lbsx12
Notes: Looks long typing it out but it was about an hr and a half. Doing extra core work to bring up my squat and pull. Doing a good deal of rehab for my hips and shoulders to be as healthy as possible going into my meet. Need to increase rear delt work as it was apparant on the wide grip rows that there is a weakness there.

Other side notes, could use some tips. Im currently on trt for low test. Im on 100mg test cyp a week and 25mg dhea a day. I get gyno flare ups here and there, pre-existing issues. I have nolva prescribed but it jacked my bp from 120/60 to about 140/80 so I dont use it. I have arimidex on hand but it usually drops my estrogen to low, sure it clears up the flares but this is at 1mg total for the week. Any suggestions? I was looking at erase, formastane, and aromisin as they dont seem to crush lipids and igf1. Not permanent but to be used when things flare up. My estrogen comes back between 10-20 on blood work normally so idk why it happens, my doc thinks my its overall hormonal imbalances causing it.

Second I was curious what supps you guys feels is worth the money? I dont use much. Mag, vit d3, vit c when im sick and when i remember, regular ala, creatine mono, a pre-wo when I need a boost, and bcaa during my workout (wont buy more when I run out since im bulking and they probably do nothing for me, have about 1 years worth from sales.). I use alcar when studing, was considering rhodolia rosea to help me sleep better, keep my mood up, and help my cns. Maybe beta-alanine, is beta-alanine even that helpful for a strength athlete?
 
SweetLou321 said:
Got pretty sick and had dayglow last weekend so im just getting caught up here.

9/10/12-ME Lower-deload
Glute Bridges-to activate my glutes
barx10,10,10
GHRS
bwx10,8,8
Standing Cable Crunches+90 degree Hypers
100x12/bwx12
120x10/bwx12
140x10/bwx12
EFS Band Pullapart Super Series
microx2 sets
Notes: Focusing on hip mobility and activating my glutes to better my squat form and reduce butt round.

9/12/12-ME Upper-underload
Flat DB Press
65x10,10,10
Chest Supported Wide Grip Cambered Bar Rows
135x10,10,10,10
Tate Presses
35x15,15,15
Shoulder Rehab/mobility arm raises on an incline bench
no weight, have impingment in my right shoulder.
EFS Band Pullapart Super Series
microx1 set
minix1 set
Leg Raises+Roman Twists
bwx12/5lbsx12
bwx12/10lbsx12
bex12/10lbsx12
Notes: Looks long typing it out but it was about an hr and a half. Doing extra core work to bring up my squat and pull. Doing a good deal of rehab for my hips and shoulders to be as healthy as possible going into my meet. Need to increase rear delt work as it was apparant on the wide grip rows that there is a weakness there.

Other side notes, could use some tips. Im currently on trt for low test. Im on 100mg test cyp a week and 25mg dhea a day. I get gyno flare ups here and there, pre-existing issues. I have nolva prescribed but it jacked my bp from 120/60 to about 140/80 so I dont use it. I have arimidex on hand but it usually drops my estrogen to low, sure it clears up the flares but this is at 1mg total for the week. Any suggestions? I was looking at erase, formastane, and aromisin as they dont seem to crush lipids and igf1. Not permanent but to be used when things flare up. My estrogen comes back between 10-20 on blood work normally so idk why it happens, my doc thinks my its overall hormonal imbalances causing it.

Second I was curious what supps you guys feels is worth the money? I dont use much. Mag, vit d3, vit c when im sick and when i remember, regular ala, creatine mono, a pre-wo when I need a boost, and bcaa during my workout (wont buy more when I run out since im bulking and they probably do nothing for me, have about 1 years worth from sales.). I use alcar when studing, was considering rhodolia rosea to help me sleep better, keep my mood up, and help my cns. Maybe beta-alanine, is beta-alanine even that helpful for a strength athlete?
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Beta-alanine is great for strength athletes. Might not show up on 1RM (correct me if I'm wrong), but throughout training you'll probably hit movements for a 3-6RM, and with that degree of time under tension you'll benefit from the ph buffering effects of beta-alanine, IME.

Also, I dig TMG (betaine (can get betaine anhydrous, for instance)). Outside of what you listed, beta-alanine and betaine, I'd add in fish oil. If you can, get the triple dose fish oils and take 5x/day spread throughout the day. I get mine at Sam's Club 150 caps of triple dose for $18.
 
By the way, I saw you doing glute bridges for glute activation. What about trying these? They'd be a great supplementary exercise to use: Invalid Link Removed

Works pretty much everything in the squat, only more, without much loading on your spine.
 
Torobestia said:
Beta-alanine is great for strength athletes. Might not show up on 1RM (correct me if I'm wrong), but throughout training you'll probably hit movements for a 3-6RM, and with that degree of time under tension you'll benefit from the ph buffering effects of beta-alanine, IME.

Also, I dig TMG (betaine (can get betaine anhydrous, for instance)). Outside of what you listed, beta-alanine and betaine, I'd add in fish oil. If you can, get the triple dose fish oils and take 5x/day spread throughout the day. I get mine at Sam's Club 150 caps of triple dose for $18.
Click to expand...

I do take fish oil, carlson liquid fish oil. Idk about that high dose man read this. http://anabolicminds.com/forum/supplements/198135-how-construct-basic-2.html
Im personally to lazy to see if his info is off, but hes well respected on this board and most of his posts seem to be on point. Plus itll save me money.

Ill get some beta-alanine then and actually stick with it. Ive used TMG in the past, didnt notice much. How much should one take?
 
Torobestia said:
By the way, I saw you doing glute bridges for glute activation. What about trying these? They'd be a great supplementary exercise to use: Invalid Link Removed

Works pretty much everything in the squat, only more, without much loading on your spine.
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Ive seen those in his log. I dont have a ssb or a mono lift however. Idk how Id walk those out with band and everything. I may try his rdls like lift with the band around his hips soon. Ive just started these as my glute dont work almost at all in any of my lifts.
 
SweetLou321 said:
I do take fish oil, carlson liquid fish oil. Idk about that high dose man read this. http://anabolicminds.com/forum/supplements/198135-how-construct-basic-2.html
Im personally to lazy to see if his info is off, but hes well respected on this board and most of his posts seem to be on point. Plus itll save me money.

Ill get some beta-alanine then and actually stick with it. Ive used TMG in the past, didnt notice much. How much should one take?
Click to expand...
My recommendation would net you around 3g EPA and 1.5DHA. Those are about the right doses that have been shown in clinical research to get anti-inflammatory benefits, proper blood sugar regulation/insulin sensitization, and aid in muscle growth (fish oil does aid in muscle growth: Invalid Link Removed) The doses there were actually 2g EPA and 1.5 DHA, but since most fish oil caps have a certain ratio I just gave you the number that gets you to 1.5 DHA.
 
SweetLou321 said:
Ive seen those in his log. I dont have a ssb or a mono lift however. Idk how Id walk those out with band and everything. I may try his rdls like lift with the band around his hips soon. Ive just started these as my glute dont work almost at all in any of my lifts.
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Yeah, that's a good idea regarding the band and deadlifts. lol, I forgot you dont have the specialty bars, although I know the SSB isn't necessarily required. You can use a straight bar and drape chains over your neck so that it pulls you forward if you wanted the same training effect.

Are you still training with a lifting partner, or have things changed since school started?
 
Torobestia said:
My recommendation would net you around 3g EPA and 1.5DHA. Those are about the right doses that have been shown in clinical research to get anti-inflammatory benefits, proper blood sugar regulation/insulin sensitization, and aid in muscle growth (fish oil does aid in muscle growth: Invalid Link Removed) The doses there were actually 2g EPA and 1.5 DHA, but since most fish oil caps have a certain ratio I just gave you the number that gets you to 1.5 DHA.
Click to expand...

Mr.cooper mentioned something about lipid peroxidation at doses that high. Im not sure what that is but I was taking 2.4g epa and 1.5g dha for the longest time.
 
Torobestia said:
Yeah, that's a good idea regarding the band and deadlifts. lol, I forgot you dont have the specialty bars, although I know the SSB isn't necessarily required. You can use a straight bar and drape chains over your neck so that it pulls you forward if you wanted the same training effect.

Are you still training with a lifting partner, or have things changed since school started?
Click to expand...

Still have a training partner, a lot of stuff has changed in my life the last few weeks.
 
9/14/12-DE lower
DE Box Squat
225x10x2 finally getting my form down
GMs
close stance-95x2x5
wide stance-95x2x5
Suitcase Deadlifts
105x5,5
135x5,5

9/15/12-DE upper
DE Reverse Band Floor Press w/ short lights
225x9x3
JM Press
115x7
135x7
155x7
Iso Hammer High Rows+Rear Delt Raises
180x10/15x10
180x10/15x10
180x10/15x10
180x10/15x10
SOHP+planks
50%-95x3x10/3 sets of 30 sec each

Starting to get estrogen problems again, i really hate arimidex and nolva. Need to try something else soon and call my doctor.
 
9/17/12-ME Lower
Suspended GM
275x1
295x1
315x1 PR
335x0
GHRs
bwx3x8
Reverse Hypers
270x10
320x10,10
Seated Cable Crunches
130x10
140x10
130x10
Notes: Busted my ankle up sunday night was hobbling around this session. Still got a PR tho. Training is starting to pick up again. I think im gonna use a conv stance for my pulls for the meet. Havent had enough time to dial in my sumo and keep my hips healthy at the same time. Ill work on my sumo again after the meet, I may attempt a ME sumo lift soon to test it however.
 
9/19/12-ME Upper
Chins
bwx2x8
1 Board Press w/ 50lbs of chain
255+chainx1
270+chainx1
285+chainx1
300+chainx1 PR, good things going for my bench.
Kroc Rows w/ Fat Gripz
80x18,18 PR
Rolling Tricep Ext
50x10
45x10
40x2x10
Incline Bench Shoulder Arms Raises
2 sets
7 Pullaparts w/ mini bands+Roman Chair Crunches
2 sets/bwx2x10
Notes: Felt Great Today. 350 top weight is around the most ive held in my hands raw. I was really able to get my groove and didnt even feel the chain. Would have kept going up but I want to keep building my bench confidence going into the meet, which will prob be more beneficial anyways. It also appears floor press is my indicator lift for my bench. Floor press goes up and my bench goes up more.
 
Any goals for numbers for your next meet? I'm debating about doing my first one in December and looking to hit 675/455/595 at 220. I'm eventually going to drop down a couple of lbs (sitting at about 215 right now) and do a meet in April at 198, though.
 
Rodja said:
Any goals for numbers for your next meet? I'm debating about doing my first one in December and looking to hit 675/455/595 at 220. I'm eventually going to drop down a couple of lbs (sitting at about 215 right now) and do a meet in April at 198, though.
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For raw im looking to hit 510/330/550 in october. Then Ill get in my gear until feb to compete then also. However I will see how realistic these goals are in a few weeks. Also Id jump in and get a meet unde your belt. Its an unreal experience and there is so much to learn between attempts and the whole day. As im sure since youve been competitive in sports before.
 
9/21/12-DE Lower
DE Box squat w/ 50lbs of chain
250+chainx6x2
Speed Conv Pulls
315x6x1
Unilateral Leg Press+Side Bends
180x3x10/35x10,55x10,65x10

9/22/12-DE Upper
DE Reverse Band Floor Press w/ Short Lights
240x9x3
JM Press
125x5
145x5
165x5 PR
Wide Grip Cambered Bar Chest Supported Rows+Rear Laterals
135x10/15x10
135x10/15x10
135x10/15x10
135x10/15x10
SOHP+Leg Raises
95x10/bwx15
95x10/bwx15
95x10/bwx15
Hammer Curls
15x10/20x10/25x10

Notes: I feel im getting better carryover from de floor press then de bench due to less stress on my lower back from arching and putting more work on my upper body.
 
9/24/12-ME Lower
Raw Squat w/ 50lbs of Chain
400+50lbs of chainx2
415+50lbs of chainx1
430+50lbs of chainx1
450+50lbs of chainx1 PR
GHRs
bwx10,10,10
Reverse Hypers
180x10
270x10,10
Standing Cable Crunches
130x10,10,10
Notes: Huge squat PR today. Im getting amped for the meet.
 
9/27/12-ME Upper
Chins
bwx10,8,8
Reverse Band Bench w/ Long Iron Woody greens and 2 minis per side, about equal to a short avg band.
315x1
335x1
365x1 PR
385x1 PR
395x1 PR
405x1 PR
Kroc Rows w/ Fat Gripz and Straps and 35lbs of chain
120+chainx25,25 PR
Rolling Tri Ext+Tate Press
25x10/10x3
Incline Bench Shoulder Raises
Microsx1 set
Band Pullapart 7 series
minix1 set
Notes: Huge PR today. Me and my partner were getting extremely pissed. NONE of our bands from EFS match. Yet all his Iron Woody Bands do and hes had and used them for a very long time. Never used my long avg bands and they arnt even close to even. And his shorts arnt even. I mean imma need to get all new bands. Anyone else see this issue? Anyways I wanna pull more sumo, but if anyone has tips on how to avoid getting your shins ripped open by the bar im all ears. Its already ripped thru my socks and tape several times.
 
I've always used elite bands and never had that problem?? I'd contact them. They are usually pretty solid on service.
I was wondering what your reasoning behind crocs with fatz and straps was. Seems like the straps would cancel out the grip work from fatz, but I've never tried it so I was thinking you had another rationale.
 
Mr.Sinister said:
I've always used elite bands and never had that problem?? I'd contact them. They are usually pretty solid on service.
I was wondering what your reasoning behind crocs with fatz and straps was. Seems like the straps would cancel out the grip work from fatz, but I've never tried it so I was thinking you had another rationale.
Click to expand...

I'm not buying bands from EFS anymore. I've had half of them snap and the others are starting to shred.
 
Mr.Sinister said:
I've always used elite bands and never had that problem?? I'd contact them. They are usually pretty solid on service.
I was wondering what your reasoning behind crocs with fatz and straps was. Seems like the straps would cancel out the grip work from fatz, but I've never tried it so I was thinking you had another rationale.
Click to expand...

If you see they came out with the onxy bands bc the others usually dont match. Clever on their part but sucks for me buying the regular ones. Ill be buying iron woodys from now on. The rational is that we use fat gripz already and alt strapped and none strapped everyweek. Also if you dont wrap the straps just right you still tax your grip just not to the same degree bc it wont wrap as many times around or as tightly. Just something different and still sucks more then regular.
 
9/28/12-DE Lower
Speed Conv Pulls
315x8x1, really getting my groove back on conv. I have great speed also. But as of late ive been getting crushed by weights ive pulled before so monday should be a good test to see where i am for the meet. Did some sumo also, the tips rodja gave me really helped out. My sumo was coming right up with minimal leg drag. Ive alreay decieded that if I dont get about a 550 conv pull ill get a pair of briefs and train sumo only after this meet in prep for feb.
Front Squats
135x5
185x2x5
Unilateral Leg Press+Leg Raises
180x3x10/Bwx3x12
Notes: Great session, really feeling good.

9/29/12-ME Upper
Chins
bwx2x8
DE Reverse Light Band Floor Press
255x3x9
JM Press
135x3
155x3
170x3 PR
SOHP
95x3x10
Chest Supported Wide Grip Cambered Bar Rows+Rear Laterals
135x4x10/15x4x10
5 of the 7 Band Pullaparts+Planks+Hammer Curls+4 Way Neck Machine
mini/30 sec/20x12/15x15 each way
mini/30 sec/25x12/20x15 each way
Notes: Another Great session, was getting good acceleration on de work today. Hit a jm press pr and sohp groove was on. I read a mark bell article on timed db presses and will use those with RE db presses as underloading for me work.
 
10/1/12-ME Lower
Sumo Pull w/ 100lbs of Chain
365+100lbs chainx1
405+100lbs chainx1
425+100lbs chainx1
455+100lbs chainx1 50lb PR, have a video of this lift
Ghrs+Reverse Hypers
bwx10/180x12
bwx10/180x12
Standing Cable Crunches
120x10
140x2x10
Notes: Hit a 50lbs PR on my raw sumo today with the tips rodja gave me. I looked up what type of pull would be better for my bone structure and it said either. I had every intention of doing conv today and using conv at the meet. But my lower back was in knots and it was so pumped for no reason. I could barely bend over to the bar. So I opted for sumo. And got a 50lbs PR over my last sumo and my last conv with chain. My raw sumo PR is 405, and my raw sumo PR with chain was 405. Im gonna use sumo at the meet, why not?
 
10/3/12-ME Upper
Chins
Bwx3x8
3 Board Press
315x2
335x1
365x1
385x1
405x1
Kroc Rows w/ Fat Grips
80x21/21 PR
Dips
bwx5x10
Incline Bench Shoulder Raises
microsx2 sets
7 Band Pullaparts
microx3 sets
Notes: We did a 3 Board today to just get as much weight in our hands as we could. My partner really wants a 405 bench at the meet so this was for our CNS more then anything. I held 405 pretty well and got it up, so my goal weight for the meet (330) doesnt feel heavy in my hands at all. Did some dips today for full range work and got a stupid pump. Also got a mouth guard that seemed to really help as I have a bad habit of clintching my teeth.
 
Rodja said:
Setup is looking a lot better now with extra work. Slight dip forward after the initial pull, but PRs seldom are picture perfect.
Click to expand...

Its gonna take some more work to really get it down. Ill be doing de work at 50% for now to work the groove. thanks for the feedback.
 
10/9/12-ME Lower
GMs w/ 50lbs of chain
275+50lbs of chainx3
295+50lbs of chainx3
315+50lbs of chainx3
335+50lbs of chainx3 PR
GHRs
bwx3x10
Standing Cable Crunches
140x3x10
Reverse Hypers
180x2x15
Notes: Underloading today with some ME GMs. Still hit a nice 70lbs PR today. My lower back took a much needed beating today. Feeling good going into the meet.
 
SweetLou321 said:
10/9/12-ME Lower
GMs w/ 50lbs of chain
275+50lbs of chainx3
295+50lbs of chainx3
315+50lbs of chainx3
335+50lbs of chainx3 PR
GHRs
bwx3x10
Standing Cable Crunches
140x3x10
Reverse Hypers
180x2x15
Notes: Underloading today with some ME GMs. Still hit a nice 70lbs PR today. My lower back took a much needed beating today. Feeling good going into the meet.
Click to expand...

GM's with chains...what's that feel like?
 
Rodja said:
GM's with chains...what's that feel like?
Click to expand...

Its harder, as the chain keeps pulling you forward when you normally wouldnt be pulled forward. However it deloaded well but the top was harder then the bottom due to the chain pulling forward. Hit the lumber harder then gms without chain.
 
SweetLou321 said:
Its harder, as the chain keeps pulling you forward when you normally wouldnt be pulled forward. However it deloaded well but the top was harder then the bottom due to the chain pulling forward. Hit the lumber harder then gms without chain.
Click to expand...

Might have to try that soon. ME work is getting a but stale.
 
10/10/12-RE Upper
Chins
bwx3x8
Bench w/ Sling Shot
275x3x10
Chest Supported Kettlebell Rows
35x10 wide,10 close for 3 sets
Dips+Chins
bwx3x10/bwx3x5
Shoulder Raises
1 set
Band Pullaparts 7 variations
micro for 1 set
Notes: Today was planned as RE DB presses. But my gym partner got his new sling shot in the mail today and wanted to try it out. So we decided to do Re work with it. I ended up using my last meets max for 3 sets of 10. This sucked and I was seeing stars. However my confidence going into the meet is at an all time high. My only concern is I havent done enough bottom end work and will get stuck there. I will work up to my opener next week and adjust from there.
 
10/12/12-DE Lower
DE Box Squat in Titan Superior Briefs
275x5x2, 3x1
Speed Conv Pulls
315x6x1 I learned in this session why I can grind pulling sumo better.
Walking with the prowler
200meters w/ 70lbsx2
Notes: Wore some light briefs to save my hips, cant wait to move to gear. Tired of being raw.

10/13/120-DE Upper
Chins
bwx3x8
De Floor Press w/ Chain
155+50lbs chainx9x3
SOHP w/ Chain
115+25lbs chainx5
135+35-40lbs chainx5
155+35-40lbs chainx5
Unilateral Mini Band Pushdowns
100 reps
Iso Hammer High Rows+Iso Hammer Low Rows+7 Band Pullapart Variations using mini
180x10/90x10/1 set
180x10/90x10/1 set
Hammer Curls
15x12, 20x12, 25x12
Notes: Im dead, time to underload and deload going into the meet. Peaked a week early.
 
10/16/12-ME Lower
Raw Squat
405x1 Just tweaking form and doing some sumo max effort, opener for the meet will be 430-440.
Sumo/Conv Pulls
225x8x1, more form work. Going conv at the meet, hips cant handle sumo more then twice a month raw, and maybe once a month after squatting raw. The sumo was killing my hips. conv felt great.
Reverse Hypers
180x2x15
Cable Crunches
120x10
140x10
Notes: Easy day

10/17/12-ME upper
Chins
bwx3x10
Bench
275x1 Easy, opener for the meet will be 275-290. Itll depend on how I feel at weight ins.
Unilateral Miniband Pushdowns
100 reps
Incline Bench Should Raises
bwx10,10,10
1 chainx10,10,10
Rear Flys+Hammer Curls
15x15/25x12 for 2 sets
5 band pullapart variations w/ mini
2 sets.
Notes: Just doing pre-hab and stuff to keep me lose and keep blood in the tissues.
 
Gonna have a lil update. I got my meet on oct 27th. So next saturday. Ill be leaving early friday morning for weight ins. Its an apf meet and ill be competing raw. Goal lifts are 510/330/550. This meet is just gonna give me a bench mark before making the switch to gear. Weighed myself yesterday and im 218.8. So im not gonna make the cut to 198. I guess my weight jumped up on me to around 225 lol. No real bf gain or anything. After the meet im gonna cut down to 210 and then re bulk to 220 and repeat until under 10% bf at around 220. My gear is tight enough at 225 so im not gonna move up a weight class right now. As for training ive shut it down since wednesday. Did some prowler work, mobility work, and prehab fri and sat. Will do band work and mobility work this upcoming weet. I may do some cardio to keep the blood moving. Im ready for the meet as of today.
 
Well the meet sucked. It was a huge meet with over 80 lifters I believe, so many that they had to break up the 220+ into the Morning session and the 198 and below and women into the night session.

I cut to make the 220s, I came in at 214. By the end of friday My weight was up 222. Things were looking good. We started with the squat and I havent used a monolift since the last meet which threw me off. My open of 430 went up easy. My second attempt at 480 didnt, I didnt plant my feet wide enough and came forward so I had them take it. My third I told my partner to call depth bc this will be up. Well I put my feet in the right place and as soon as I heard up I fired the weight up. Easy lift. However my partner called me high and I got 2 red lights for depth. He was at an angle so it looked parallel to him. It didnt matter bc my bench confidence was on a all time high, I knew anything put in my hands I could at least hold and control. Warm ups went great and the weight was flying up. I opened for with 265 and smashed it. Second attempt was 305 as I was gonna go to 330 for the day. The bench was slick, it had some give to the right, and the bar was NOT a bench bar but an olyplic bar, which ment it had like 3 different set of rings and it was thiner. Also the head judge for my first attempt was brian shwab and he had a fast press command. Well brian swithced out for my second and third with the original head judge who wanted the bar completely still before giving the press command...not god when the bar has whip like a deadlift bar. 305 gets in my hands and the right side sinks in and my leg drive is gone bc all the weight in on my right foot and the bar is shaking from the whip and I couldnt get it still. I took it down and has about a 2 second press command until the weights stopped moving. Missed it completely, same on the my third. Not sure how I can hold 405 in my hands and hold it still but 305 at the meet and I couldnt get the bar to stop shaking. It was a bad day for most lifters benches that day across the board with a lot of misses and long press commands. On the pull I got a 6lb pr with 507.5, I pulled convention bc it was a lil faster then sumo. So happy to go to gear after this. Raw sucks and this meet was horrible. Took first in my dev against 2 others somehow.
 
11/5/12-ME Lower
GPP/Warm-up:Reverse hypers and kettlebell swings
Sumo Pull
worked up to 225 raw then added my ace straps down
315x2
365x2
405x2
455x2
495x1 Form wasnt holding welll so I backed it down to 455 for a few more singles
455x1,1,1
GHRs
bwx5,5
Reverse Hypers
140x10, 230x10
Cable Crunches
80x10
100x10
120x10
Notes: Im working into gear now. So today was just taking video and working on form with some heavier weights to see what needs to be worked on. For now I need to get my shoulders a touch more behind the bar. Nothing was overall heavy today.
 
11/7/12-ME Upper
Chins
bwx3x8
Shirt work to 3-board
225x0, thru titan f6 on here
275x3
315x3
365x3
405x1,1,1
Kroc Rows w/ Straps
120x30,30
BB Shrugs
135x20
Tate Press
30x3x15
Incline Bench Shoulder Raises
1 set
5 Pullapart variations with micro
1 set
Notes: Breaking in my shirt right now. Didnt jack the shirt down at all and managed to get some 3 board work in. Next week will be 2 board and then 1 board and then hopefully touch soon. Beat to hell today. My DE days will be lower volume to compensate for the geared work.
 
11/9/12-DE Lower
High Box Squats w/ Titan Superior Briefs
315x6x2
Reverse Hypers
270+2 Light Bandsx2x5
GHRs
bwx2x8
Leg Raises
bwx2x5
Notes: Squating in briefs was an experience, a lot of fun tho.

11/10/12-DE Upper
Face Pulls with Micros
3x12
DE Floor Press w/ 75lbs chain
135x3x9
JM Press
155x2x3
185x3 PR
Flat DB Press
70x2x10
Chins
bwx8
bw+25lbsx8,6
bw+10lbsx6
7 Band Pullapart Variations w/ micro
2 sets
Notes: Good and fast session. Attacking some weak points like lat strength and bottom end strength. Got a jm press PR today.
 
11/12/12-ME Lower
Sumo Pulls in Ace Straps down
worked up to 500 for 2 singles. I need to work my set up and find a better groove in the suit.
GHRs
bwx3x10
Reverse Hypers
270x2x15
Standing Cable Crunches
120x10
130x2x10
Notes: Every felt good this session, need to work my sumo groove and set up more.
 
SweetLou321 said:
11/12/12-ME Lower
Sumo Pulls in Ace Straps down
worked up to 500 for 2 singles. I need to work my set up and find a better groove in the suit.
GHRs
bwx3x10
Reverse Hypers
270x2x15
Standing Cable Crunches
120x10
130x2x10
Notes: Every felt good this session, need to work my sumo groove and set up more.
Click to expand...

Pulling in full gear was a whole new experience for me. My stance is almost collar to collar in briefs and a suit.
 
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