Sweetlou's training log

10/14/12-ME Upper
Chins
bwx2x7
Bench to 2 board in F6
405x1,1,1
Kroc Rows
90x41,41 PR
Unilateral Miniband Pushdowns
100 total
Mini Band 7 Pullapart Variations
2 sets
Notes: Really starting to get into my shirt, really enjoying it so far.
 
10/16/12-DE Lower
DE Sumo Pulls in superior briefs
315x8x1
Reverse Hypers
270x10
360x12,12
GHRs
Bwx5
Bw+10x5
Bw+25x5 PR
Leg Raises
bwx6,8,11
Abductor/Adductor Pre hab
Notes: Had a great sumo groove today and was finally behind the bar. I tried my wrestling shoes out today for sumo and really liked it.
 
11/17/12-DE Upper
Unilateral Face Pulls with micros
3x15
DE Floor Press w/ 75lbs chain
155+75lbs chainx9x3
JM Press
185x3
205x2x3 PR
Flat DB Press
70x10
80x10,8
Chins
bwx8
bw+25x8,6
bwx8
7 Pullapart Variations w/ mini
2 sets
 
11/19/12-ME Lower
Suspended GM
305x1
315x1
335x1
365x1 30lb PR
GHR
bwx5
bw+10x5
bw+25x6 PR
Cable Crunches
120x10
130x10,10
Notes: Hit a good pr, shows my core is finally coming along. Went to a hatebreed, in flames, lamb of god show this night, was amazing.
 
11/20/12-ME Upper
Chins
bwx8,8
Floor Press
245x1
260x1
275x1
280x1 PR
DB Press Complex
OH DB-50x15
Flat DB-50x15
Incline DB-50x15
Decline DB-50x15
Modified Kroc Rows with the iso hammer low row
115x35,35
Unilateral Monster Mini Pushdowns
100 total reps
7 Pullapart Variations w/ Mini
2 sets
Notes: Finally hit a PR on straight weight floor press. Its been 9 monthes since this has happened. It shows a glaring weakness in my bottom end strength. Im gonna continue to do the db complex i have above and focus on getting PRs in the 10, 15, and 20 rep ranges to address this. I may add me triples with the cambered bar again and start using it for rep work also. My hamstrings were dead from yesterday and my partner has an injured ankle so the machine rowing worked out perfect for this day. It still wrecked my back.
 
11/23/12-DE Lower
DE High Box Squats w/ superior briefs
315x6x2
Reverse Hypers
270+2 light bandsx8
360+2 light bandsx2x8
GHRs
bwx4x8
Leg Raises
bwx3x8
Notes: Still getting use to squatting in gear.
 
11/24/12-DE Upper
Unilateral Face Pulls w/ Micro
3x12
DE Floor Press w/ Chain
165+75lbs chainx3x9
JM Press
185x3
205x3
225x3 PR
Weighted Chins
bwx8
bw+25x3x8 PR
7 Band Pullapart Variations w/ Mini+DB Hammer Curls
2 sets of 10 each for pullaparts
20x12
25x12
15 w/ Fat Gripsx12
Notes: Got 2 PRs on this day which is awsome. Gonna start doing hammer curls w/ fat grips while taking a break from fat grip kroc rows. Started to move my grip out on speed work as to get use to a wider grip as I use in my shirt.
 
Rodja said:
Nice JM press. Are you still going to be using an Ace suit?
Click to expand...

Yea I am, I actually just bought a metal king sumo suit today from the efs sale. Ive been having trouble getting the ace into the right spot and Im not enjoying pulling in it much. It feels like im squatting the weight. Also Ive pulled 500 sumo straps down in my titan superior suit, which is the cheapest titan single ply suit they have. And it actually looks a lil better and feels easier then the ace. Bc with the single ply I can get into a better position and get a better pop. Im hoping the king sumo is like this but better. I actually just squatted in the ace today. Felt great.
 
11/26/12-ME Lower
High Box Squat in Ace Straps down
500x1
GHRs
Bwx5
Bw+10x5
Bw+25x2x6 PR
Reverse Hypers
270x12
360x2x12
Seated Cable Crunches
120x10
140x2x10
Notes: Squatted in my ace for the first time today. Felt good except it took 500lbs just to graze a high box, which is about 2 inches above parallel. I had to to walk these weights out as we dont have access to a monolift all the time. It was wasnt that bad actually. But I didnt wanna go to heavy with only one spotter. Im just feeling out the gear and the groove.
 
In loose briefs and straps down, it takes me close to 600 to break parallel in my Ace. They really are an amazing piece of technology.
 
11/28/12-ME Upper
Chins
bwx2x8
Bench to 1 board in F6
didnt make it to a 1 board today. Shirt just needs to be broken in more. Almost touched with 405 but lost groove but pressed it back up. Went to 455 and almost got that to but my back started slipping on the bench so I just pressed it back up to. Gonna get some stickem spray. Ill get it next week.
DB Press Complex
Oh-60x15
Flat-60x15
Incline-60x15
Decline-60x15
Iso Hammer Low Row Kroc Rows
135x31,31
Unilateral Mini Band Pushdowns
100 reps
7 Band Pullapart Variations w/ Mini
2 sets of 10 each
Notes:Today took alot out of me. My shirt is so tight, i need to break it in more before I can think about touching. Still I good day and was happy to press 455 and hold it with no real problems. Gonna keep working on my bottom end strength as its lacking and my upper back. My back almost slipped on the 455 which is why I pressed it early so Ill need to chalk early and get some stickem spray.
 
11/30/12-DE Lower
Speed Pulls in Superior Briefs
315x10x1
GHRs
bwx10
bw+10x10,8
Reverse Hypers w/ 2 Avg Bands
180x10
270x10,8
Leg Raises
bwx3x10
GPP w/ Prowler, pull throughts and walking
Hip Prehab
Notes: Good session today. My deadlift groove was a lil off today but not bad. Overall had a great session and things are really comming along. Finally got some GPP in today.
 
Still rocking sumo on deadlifts?
 
12/1/12-DE Upper
Unilateral Micro band face pulls
3x15
Reverse Band DE Floor Press w/ Light Bands
225x9x3
JM Press w/ Fat Gripz
185x3x3
Chins
bwx8
bw+25x8
bw+45x5 PR
bwx12
Hammer Curls w/ Fat Gripz
15x12
20x12
25x12
7 Band Pullaparts w/ Mini Band
2 sets of 10 each way.
Notes: Really good session. Floor Press went well and was fast. Took some time to play with wrapping my wrists different ways to get better are it. Gonna do fat gripz jm press for 3 weeks then go back to the straight bar. Felt good and just wanted to establish a base number to go off of. My lat strength is really taking off as I got a huge pr of bw+45 for 5 reps. Happy i went for it. Working on my forearms and balance with hammer curls.
 
12/5/12-ME Upper
Chins
bwx2x8
1 Board w/ F-6
365x1
405x1,1
Db Complex
Oh-50x12
Flat-50x12
Incline-50x12
Decline-50x12
DB Rows
100x2x10
Unilateral Mini Band Pushdowns
100 reps
7 Pullapart Variations w/ mini band
2 sets 10 reps each way.
Notes: Great session ,debloated to try to get to a 1 board. Stretched the shirt out some and finally got to a one board. I was able to really load the shirt today and have a nice rebound. Great session. Took it easy on accessories.
 
12/7/12-ME Lower
Sumo Pulls in Ace Pro strapps down
455x1
495x1
545x1 PR
Reverse hypers w/ 2 Avg Bands
180x10
270x10,10
Standing Cable Crunches
120x10
140x10,10
GHRs
bwx12,12
Hip Prehab
Notes: Got a great groove today as i lost a lil weight and was able to get my ace on higher. Really got my shoulder behind the bar and had momentum going backwards. Lifted my big toe up before I pulled made all the difference.
 
12/8/12-DE Upper
Face Pulls w/ Rope
3 sets
DE Reverse Band Floor Press w/ Light bands
245x9x3
JM Press w/ Fat Gripz
185x3
205x3,3 PR
Chins
bwx8
bw+25x8
bw+45x6
bwx12
Hammer Curls w/ Fat Gripz
15x12
25x10
30x10
7 Pullapart Variations w/ Mini band
2 sets of 10 each way.
 
12/12/12-ME Upper
Chins
bwx2x8
Wide Grip Bench (ring finger on the rings)
275x1
295x1 (30lbs over my meet max in october)
DB Press Complex
OH-65x12
Flat-65x12
Incline-65x12
Decline-65x12
Iso Hammer High+Low Kroc Row Variation w/ straps. Goal: 15 reps of high then low with no rest
115lbs on both, 15+15, 15+15
Unilateral Mini Band Pushdowns
100 reps
7 Band Pullapart Variations w/ Mini Band
2 sets of 10 each way
Notes: My normal bench grip is thumbs away from the smooth. Since my main goal right now is to become an all around stronger person and bring up all my weaknesses while working my gear in my partner and I decided Id do wide grip bench (for me) today. That grip is only one finger in from my shirt grip. I suprised him and myself when I hit 295. It was slow the first inch or two off my chest then I blasted the weight up. My bottom end it coming along. He called me to cut it there. Most of my ME work outside of shirt work will be wide grip bench, cambered bench for triples, floor press, and re db press. Since my partner is has an ankle injury we have taken a break from traditional kroc rows as of late to let him heal. So we picked this, my back was on fire and both my lats crapped at the end of their respective sets. Awsome session.
 
SweetLou321 said:
12/12/12-ME Upper
Chins
bwx2x8
Wide Grip Bench (ring finger on the rings)
275x1
295x1 (30lbs over my meet max in october)
DB Press Complex
OH-65x12
Flat-65x12
Incline-65x12
Decline-65x12
Iso Hammer High+Low Kroc Row Variation w/ straps. Goal: 15 reps of high then low with no rest
115lbs on both, 15+15, 15+15
Unilateral Mini Band Pushdowns
100 reps
7 Band Pullapart Variations w/ Mini Band
2 sets of 10 each way
Notes: My normal bench grip is thumbs away from the smooth. Since my main goal right now is to become an all around stronger person and bring up all my weaknesses while working my gear in my partner and I decided Id do wide grip bench (for me) today. That grip is only one finger in from my shirt grip. I suprised him and myself when I hit 295. It was slow the first inch or two off my chest then I blasted the weight up. My bottom end it coming along. He called me to cut it there. Most of my ME work outside of shirt work will be wide grip bench, cambered bench for triples, floor press, and re db press. Since my partner is has an ankle injury we have taken a break from traditional kroc rows as of late to let him heal. So we picked this, my back was on fire and both my lats crapped at the end of their respective sets. Awsome session.
Click to expand...
Sweet session, man. I had a really good one today myself. I sucked a lot on my incline DBs since the guy wanted me to try something different with them. It turned out to be somewhat of a front raise and press rather than a strict incline bench press. But anyways, keep up the work.
 
Torobestia said:
Sweet session, man. I had a really good one today myself. I sucked a lot on my incline DBs since the guy wanted me to try something different with them. It turned out to be somewhat of a front raise and press rather than a strict incline bench press. But anyways, keep up the work.
Click to expand...

I dont incline bb press anymore, what was he having you do? BBing or PLing? Nice man. Ive been on a good streak lately.
 
SweetLou321 said:
I dont incline bb press anymore, what was he having you do? BBing or PLing? Nice man. Ive been on a good streak lately.
Click to expand...
It was supplemental work after close grip incline pin press working up to 6RM (I could also do some tate presses, but I can't right now because of my shoulder). Basically whereas you normally set the bench up at an incline and bench in a line perpendicular to the floor, he had me benching perpendicular to my chest. Lol. Only worked up to around 90lbs and had to stop at that weight, whereas last time I hit 95s for 8 reps a set.
 
Torobestia said:
It was supplemental work after close grip incline pin press working up to 6RM (I could also do some tate presses, but I can't right now because of my shoulder). Basically whereas you normally set the bench up at an incline and bench in a line perpendicular to the floor, he had me benching perpendicular to my chest. Lol. Only worked up to around 90lbs and had to stop at that weight, whereas last time I hit 95s for 8 reps a set.
Click to expand...

That sounds rough, id never do that personally haha
 
I didn't incline BB for years, but have implemented CG incline lately and have been making great raw strength gains over the past 6 weeks. The groove take a bit to find, but it hammers the entire chest, delts, and triceps.
 
Rodja said:
I didn't incline BB for years, but have implemented CG incline lately and have been making great raw strength gains over the past 6 weeks. The groove take a bit to find, but it hammers the entire chest, delts, and triceps.
Click to expand...

Only reason I dont do it is bc my partner cant incline bb press at all. So we usually stick to lifts we can both do. I may have to stray from it and try it out. Rough on the AC joints?
 
12/14/12-DE Lower
GPP: 50lbs on prowler for 200meters, 100 was pulling forward the other half was backward with belt. Did 2 more laps with 70lbs on the prowler.
Speed Box Squats w/ Superior Briefs
315x8x2
GHRs
bwx3x10
Reverse Hypers w/ 2 Avg Bands
180x10
270x8
320x8 PR
Standing Cable Crunches
120x10
140x2x10
Hip Prehab
Notes: No ME session this week bc of exams. Had a good session today and accomplished everything I wanted. I need to maintain some gpp for my calf and ankle health. Added more volume to my squats and was really getting my form locked in today. Best squatting has felt in ages.
 
SweetLou321 said:
Only reason I dont do it is bc my partner cant incline bb press at all. So we usually stick to lifts we can both do. I may have to stray from it and try it out. Rough on the AC joints?
Click to expand...

Is that bc shoulder issues?

I ask bc BB incline has been the one move that no matter how good my shoulder feels it doesn't feel good. Bad type of soreness. DB pressing is fine though. I could never zone in on exactly why this is.

Disclaimer: haven't tried incline BB in a couple years so possible it could be different now.

Sent from my iPhone using Am.com
 
I was the opposite of you all. I could only ever comfortably do bb incline for a while and couldn't touch db incline. With all the work I've been doing the last month on loosening my pec minor/anterior delt and strengthening middle/lower traps etc I've been able to go back to doing db inclines fairly well.
 
rob112 said:
Is that bc shoulder issues?

I ask bc BB incline has been the one move that no matter how good my shoulder feels it doesn't feel good. Bad type of soreness. DB pressing is fine though. I could never zone in on exactly why this is.

Disclaimer: haven't tried incline BB in a couple years so possible it could be different now.

Sent from my iPhone using Am.com
Click to expand...

He has injuries from football. I have two raised ac joints myself. We can do db incline just fine.
 
12/15/12-DE Upper
GPP: 20lbs on prowler, 50meters face pull and 50meters row for 3 laps
DE Reverse Band Floor Press w/ Light Bands
225x9x3
Jm Press w/ Fat Gripz
185x5x3
Chins
bwx8
bw+25x8
bw+45x2x5
bwx4
DB Hammer Curls w/ Fat Gripz
15x12
25x2x10
7 Pullapart Variations w/ Mini Band
3 sets of 10 each way
Notes: Didnt feel as strong today so I backed off a little and did some extra volume instead. Very good session and performed very well considering. Starting to really enjoy benching with a wider grip.
 
12/17/12-ME Lower
Chain Suspended GMs
315x3
GHRs
bwx3x10
Reverse Hypers w/ Avg Bands
180x3x12
Standing Cable Crunches
110x10
130x2x10
Hip Prehab
GPP: Prowler w/ 50lbs on it, 2 200meter laps
Notes: Wasnt 100% this day so I went for a triple. Almost got a triple in the 90% range for the gms. Everything else was just volume work.
 
12/19/12-ME Upper
Chins
bwx2x8
Bench w/ Super F6
365 to 1 boardx1
405 touchx1
Prowler Pushing for prehab
DB Press Complex
oh-45x20
flat-45x20
incline-45x20
decline-45x20
Iso Hammer High+Low Rows (Kroc row variation)
90x20/20, 20/20
Unilateral Mini Band Pushdowns
100 reps
7 Band Pullaparts w/ micro and mini
1 sets of each, 10 reps each way.
Notes: Finally touched in my shirt today. This is what ive been working towards the last 6-7 weeks. It felt great to get it. Now we can start jacking the shirt and playing around with it more. Great session overall. Weight today was 210, so i lost 15lbs. Overall im feeling great.
 
12/21/12-DE Lower
GPP
Speed Sumo Pulls in superior briefs with monster minis
275x8x1
GHRs
bwx5
bw+5x5
bw+10x5
bw+25x5,5
Reverse Hypers w/ Avg Bands
90x12
180x12
270x12
Leg Raises+Side Bends
bwx8/40x12,12
bwx8/60x12,12

12/22/12-DE Upper
GPP
DE Floor Press w/ Chain
135+50lbs chainx9x3
JM Press w/ Chain
135+50lbs chainx3
155+50lbs chainx3
185+50lbs chainx3 (10lbs overload at top over my straight weight triples max)
Chins
bwx12,10,8,8,2
DB Hammer Curls w/ Fat Gripz
15x12
25x12,10
7 Band Pullapart Variations w/ Minis
2 sets of 10 each way
 
12/24/12-ME Lower
Sumo Pulls in Ace straps down
worked up to 545x1
Notes: Ripped some skin off my hand which caused me to stop at 545. My speed off the floor is great. However my head keeps breaking mid lift and im not pushing my chest thru at lockout. I took video and will fix this in the upcoming weeks.
 
Rodja said:
Is that a PR for you on pulls?
Click to expand...

No its a matched PR atm. I was gonna keep going and throw the straps up but after the skin went I decided to stop there. Btw Im gonna be picking up another bottle of erase for my during bloods. Alot of positive changes have been happening and want to give it some more time.
 
Last week was a deload week. The week before I hit a 425 to a 1 board in my f6

1/7/12-ME Upper
chins
bwx8,8
Medium Grip Floor Press with Fat Gripz
235x1
245x1
255x1
DB Complex
Oh-65x12
Flat-65x12
Incline-65x12
Rolling Tri Ext+Tate Press-25x10,10 for 2 sets
Strappless Kroc Rows w/ Fat Gripz
75x20,20
7 Band Pullapart Variations w/ Mini Band
2 sets of 10 each way
Notes: My bottom end is starting to come up. My lockout was the hard part of the floor press today with the fat gripz. We opted for this to give our joints some rest and underload some. My oh press and incline press strength is coming along nicely. Those are both lifts I struggle with. Fat gripz kroc rows tore up my fingers but I pull with a hook grip so i need the work.
 
1/9/12-DE Lower
GPP
Free Squats with briefs
275x2x3
315x2x3
DB RDLs
40x8
50x5
60x5
Weighted Hypers
bwx10
bw+25x5
bw+45x5
bw+70x5
Leg Raises+side bends
bwx8/50x10,10
bwx8/60x10,10

1/11/12-DE Upper
GPP
Floor Press w/ Sling Shot
185x3x8 2 diff grips
Close Grip 3 Board Press
315x3
335x3
365x3 30lb PR
Chins
bwx8
bw+25x8,7
bwx10
Fat Grip Hammer Curls
25x10
30x10
7 Band Pullaparts w/ Minis
2 sets of 10 each way

1/12/13-ME Lower
GPP
Sumo Pulls in metal king sumo
450x1x3
GHRs
bwx10
bw+10x5
bw+25x5
Reverse Hypers
270x10
360x12,12
Standing Cable Crunches
100x12
120x10
140x10
Notes: Got my new metal king sumo finally. It fits great at a 52. This suit is night and day from pulling my ace. Its like a sling shot. the bar whips like crazy at 315 and 365. and even has some whip at 450.
 
How wide is your stance on sumo? I've found that Ace allows me to maintain solid leverage even at a collar-to-collar stance.
 
Rodja said:
How wide is your stance on sumo? I've found that Ace allows me to maintain solid leverage even at a collar-to-collar stance.
Click to expand...

My shins are lined up with the rings on a deadlift bar, well slight wider then that. I have not gone collar-to-collar yet. May have to try it soon.
 
SweetLou321 said:
My shins are lined up with the rings on a deadlift bar, well slight wider then that. I have not gone collar-to-collar yet. May have to try it soon.
Click to expand...

My stance is about that width while I'm raw, but I slowly move my stance out as I work up in weight. The Ace is a really stiff suit and getting to the bar is 80% of the battle.
 
Rodja said:
My stance is about that width while I'm raw, but I slowly move my stance out as I work up in weight. The Ace is a really stiff suit and getting to the bar is 80% of the battle.
Click to expand...

Ill agree it is hard to get to the bar. The metal king is no easier actually. But it has more "pop" off the bottom.
 
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