Sweetlou's training log

Just gonna start updating again.
Current me work
Bench w/ 50lbs chain
295+50lbsx1
2 Board in F6
460x1
Chain Suspended Gms medium stance
385x1 20lb PR
Some squat work in my suit, only working up to around 450 right now as I adjust my form and a new grip on the bar.
 
Added conditioning back into my training. Maintaining GPP at 2-3 sessions a week. Adjust bench form. Started to train at Orlando Barbell a few times a month.
 
2/11/13-ME Upper
Chins
bwx2x8
2 Board in F6
worked up to 460x1
DB Complex
Oh Press-40x20
Flat-40x20
Incline-40x20
Rolling tri ext+tate press superset-20x15/15 for 2 sets
Chest Supported Pendlay Rows with the Cambered Bar
115x10
135x10
135x10, took a break form kroc rows this week
7 Band Pullapart Variations with Mini band
2 sets of 10 each way.
Notes: Adjusted bench form to not over arch and got a lot more out of my lats and leg drive. Finally jacked my shirt some today.
 
2/13/13-DE Lower
Speed Sumo Pulls in metal viking
315x10x1 5 straps down 5 straps up
Chain Suspended Gms
225x3x8
Leg Raises+Side Bends
bwx8/55x10,10
bwx8/60x10,10
Hip Prehab
Conditioning: Pushing the prowler 200 meters with 50lbs on it. 2 laps.
 
2/15/13-DE Upper
GPP
DE Bench with doubled Minis
135x8x3
Floor Press Rack Lockouts
295x3
315x3
335x3 PR
Chins of all different grips
8-12 for 4 sets, didnt keep close track of these today just getting volume in
7 Mini Band pullapart variations+fat gripz hammer curls
25x10
35x10
 
2/16/13-ME Lower
Front Squat Box Squat to a Parallel Box
315x1
Reverse Hypers
180x2x30
Standing Cruntchs
120x10
130x10
Hip Prehab.
 
2/18/13-ME Upper
Chins
bwx2x8
Floor Press w/ Fat Gripz
275x1 20lb PR.
DB Complex
Oh Press-55x15
Flat-55x15
Incline-55x15
Rolling Db Tri Ext+Tate Press-30x2x10 each
Wide Grip Cable Row
110x10
140x20
7 Band Pullaparts w/ Mini Band
2 sets each way.
Notes: Ive started really focusing on pausing at the bottom of the floor press like a box squat. Well I got 275 today and my regular power bar floor press with no pause record is 280. So my bottom end it really coming along.
 
I havent been on much since I had moved to Orlando for school. My only training update is i am currently training at OBB with Brian Schwab and will prep for meet in November most likely.
 
SweetLou321 said:
I havent been on much since I had moved to Orlando for school. My only training update is i am currently training at OBB with Brian Schwab and will prep for meet in November most likely.
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Hell yeah! So what have you learned that you can pass on to us, and how much has soaking up info from those guys added to your total?
 
Nice, welcome back Lou. Cool to hear you're training at the EFS of Florida. Having fun I take it?
 
Ive been here two monthes with the team and ive learned quite a bit. Brian's programming is a mix of western periodization and westside. As an example if, if you have his bench ebook then you already know, the bench is rotated in a 3 board, 2 board, 1 board fashion with reps cycling through 3,2,1. This also goes for both deadlifts with blocks, squat with boxs, and shirted bench with boards. Since joining I have hit some PRs. To names a few is a 405+160lbs chain pull from the floor in an ace suit straps down. 455+160lb chain ssb squat to a parallel box for 2 in an ace suit straps down. An all time best squat of 620 in an ace suit straps down, this was done at the Florida UGSS. A 340x3 raw one board press. A 495x1 one board press in a F6, also done at the Florida UGSS. 485+80lb chain pull off a 2 inch block for 3 in an Ace straps down. 315+80lb chain 3 board press rawx2. 275+120lb chain 2 board press rawx2. 505+160lb chainx1 squat in ace straps down. 495+40lbs chain 3 board press in ace shirtx2. 275 fat bar floor pressx5, best before this was a 275x1. All of these are Prs in one way or another for me. I think I have hit a pr each week on multiple lifts since joining the team. I am currently helping Brian with his assistance work and helping him prep for relentless in Detroit. I should be his handler for the meet and maybe Jo Jordan's also. I should be starting my meet cycle for a meet the week after there's soon too.
 
SweetLou321 said:
Ive been here two monthes with the team and ive learned quite a bit. Brian's programming is a mix of western periodization and westside. As an example if, if you have his bench ebook then you already know, the bench is rotated in a 3 board, 2 board, 1 board fashion with reps cycling through 3,2,1. This also goes for both deadlifts with blocks, squat with boxs, and shirted bench with boards. Since joining I have hit some PRs. To names a few is a 405+160lbs chain pull from the floor in an ace suit straps down. 455+160lb chain ssb squat to a parallel box for 2 in an ace suit straps down. An all time best squat of 620 in an ace suit straps down, this was done at the Florida UGSS. A 340x3 raw one board press. A 495x1 one board press in a F6, also done at the Florida UGSS. 485+80lb chain pull off a 2 inch block for 3 in an Ace straps down. 315+80lb chain 3 board press rawx2. 275+120lb chain 2 board press rawx2. 505+160lb chainx1 squat in ace straps down. 495+40lbs chain 3 board press in ace shirtx2. 275 fat bar floor pressx5, best before this was a 275x1. All of these are Prs in one way or another for me. I think I have hit a pr each week on multiple lifts since joining the team. I am currently helping Brian with his assistance work and helping him prep for relentless in Detroit. I should be his handler for the meet and maybe Jo Jordan's also. I should be starting my meet cycle for a meet the week after there's soon too.
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That's unreal, man. That has to be freaking awesome. Both getting stronger and improving your technique under their tutelage, I'd imagine. I bet you gained a good bit of weight, too.
 
herderdude said:
That's unreal, man. That has to be freaking awesome. Both getting stronger and improving your technique under their tutelage, I'd imagine. I bet you gained a good bit of weight, too.
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I have been around 215 since last October and have not made any weight jumps. I am staying in the 220s for now and plan to compete there. My gear is all extremely tight as is. I had to send my ace shirt to Ginny to get it altered. It is a great environment and I have had very few technique critiques to be honest. I help many of the guys here with their technique and programming. I also have to get a new pair of briefs and suit to compete 4 plys ace my current ace is to tight and will be used for pulling only.
 
I think you've officially smoked us in the bench now, haha. Nice progress everywhere else, too, man.
 
8/8/13-Squat
strained my left pec on tuesday.
So, stuck to my plan for the day and hit my numbers using a SSB.
SSB in high box with ace straps down
505x3
525x3
Elevated GHRs
bwx10
bw+20x2x5
bwx5
Stranding Cable Crunches
120x2x10
135x10
Step Ups
Empty Curl Barx3x8 each leg
Walking with the sled with 45lbs forward and backward.
 
8/9/13-Geared Bench
Didnt do much bc of strained pec
sohp
95x8x2
145x8
DB Rows
120x10x2

8/12/13-Pull
Pull off floor in ace straps down
465+40lbs chainx3
465+80lbs chainx3

8/13/13-Raw Bench
Close Grip 2 Board Press
275+40lbs chainx2 called it here bc of pec
Jm Press
135+80lbs chainx8
135+120lbs chainx8

8/16/13-Squat
Avg Reverse Band Squat in ace straps down
595x2
615x2

8/17/13-Geared Bench
2 Board Press in F6
405x2
455x2

8/21/13-Raw Bench
1 Board Press
315x2
315+40lbs chainx2

8/23/13-Squat
Full Squat in Ace Briefs
505x3
525x3
 
Rodja said:
You going Ace/Ace these on squat?
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I only had an ace suit until last nights session when I finally got a pair of briefs. So everything shown has been in 2 plys of material. I have another ace suit on the way to put over my briefs. My current suit is much to tight to put briefs under it. So I will use it for pulling and use ace/ace for squats. I will play with ace/king sumo dler for pulling as well as superior/king sumo to find a combo I like bc my ace suit is just a little to tight to pull in some days if I over bloat.
 
I will be competing in a gym warming meet next weekend with the team. I wont be competing in nov like I had planned bc I cant get that much time off work. So I am going to relentless to handle brian and I will break my new gear in for a meet in February. I plan to use ace/ace for squats and a ace bench shirt that is a 54 arm and 52 chest plate over the next few monthes to see how I like.
 
Rodja said:
You going Ace/Ace these on squat?
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Also I have discontinued seeing my old dr. I have my before blood work from that erase. I have being forwarded to an endo here in orlando where I will get my follow up blood work. I have been using erase at 50mg per day since the bottle you gave me. I will keep my word. Life has just been crazy moving and all.
 
SweetLou321 said:
Also I have discontinued seeing my old dr. I have my before blood work from that erase. I have being forwarded to an endo here in orlando where I will get my follow up blood work. I have been using erase at 50mg per day since the bottle you gave me. I will keep my word. Life has just been crazy moving and all.
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I actually forgot about that until you brought it back up.
 
8/24/13-Geared Bench
Goal today was to touch for next weekend.
Ace
405x0 no where near
455x0 half way
495x0 3/4 down and back slide
Super F6
455x1, this was incredibly hard to touch. Should have went 495. 50lb Pr in this shirt. Gaining some weight deff helped here.
Floor Press Rack Lockouts
225x5
315x5
slingshot, 405x3
Seated Cable Rows medium neutral grip
135x15
165x12
225x10 PR
Mini band pullapart complex+light band pushdowns
10 each way/25x3 sets.
Notes: My tris felt like they were being broken in half by a metal bar in my F6. I do love that shirt. As my top strength improves I am getting better in that shirt. The grid stitching makes it one hell of a shirt. 495 should be a much smoother touch next weekend.
 
Sean1332 said:
Good lifts, man. You mentioned gaining weight. What are you weighing in at?
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217-220. I bought the f6 for when I was about 200. The ace I have was actually brians shirt I sent to ginny to get the arms taken out. I dont know if I will ever touch anything in that thing. I cant even get my hands further out then pinky on the rings.
 
SweetLou321 said:
217-220. I bought the f6 for when I was about 200. The ace I have was actually brians shirt I sent to ginny to get the arms taken out. I dont know if I will ever touch anything in that thing. I cant even get my hands further out then pinky on the rings.
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Eh, don't limit yourself. Give it time and see. I see videos of handoff guys helping benchers get their hands out to the max legal grip, is that feasible? I just figured it was because of a tight chest plate.
 
herderdude said:
Eh, don't limit yourself. Give it time and see. I see videos of handoff guys helping benchers get their hands out to the max legal grip, is that feasible? I just figured it was because of a tight chest plate.
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It is a 52 chest plate and 54 arm, metal ace pro. I will just have to break it in and play with it more.
 
8/25/13-Pull
Pull in Ace
450x1,1
500x1,1 straps up. All felt good excited for next weekend.
Did some step ups and reverse hypers to end the session off.

8/28/13-Raw Bench
Bench in Sling Shot
225x3x3
DB Complex
oh-50x20
flat-50x20
incline-50x20
Seated Wide Grip Cable Rows
135x50 total reps
Micro Band Face Pull and Light band pushdowns to finish
Notes: I have gotten away from the db complex and it has shown in my bench. I have some imbalances between my left and right side in terms of shoulders and pecs and this was helping me to correct them and become more stable. I have had some nagging small injuries since removing this so I will add it back. Also on another note. I was given a bottle of craze from a friend I had been using bc I liked the effect I got for training. Now with all the stuff I see about it possibly being tainted. Does anyone have a quick answer if I should be genuinely concerned and toss the rest of it in the garbage? He purchased it from Nutraplanet if that makes a difference.
 
SweetLou321 said:
It is a 52 chest plate and 54 arm, metal ace pro. I will just have to break it in and play with it more.
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The plate from a 52 to 54 isn't much difference. You should be able to touch 405 with the right technique and groove. It takes me about 8-9s to touch with 405 and you almost have to row the weight to touch it.
 
It contains ETH according to numerous sources. Not much known about it as far as possible sides.
 
Rodja said:
The plate from a 52 to 54 isn't much difference. You should be able to touch 405 with the right technique and groove. It takes me about 8-9s to touch with 405 and you almost have to row the weight to touch it.
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Interesting. I will play with the shirt some more after this saturday. How low do you bring the bar in the ace? Belly Benching?
 
Had the practice meet or mock meet today. It was a meet with spf rules. It just wasnt sanctioned.
Here is what I did.
Squat
550
625
675, 55lb pr
Bench
275
450x0
450, got it. I was happy about this.
Deadlift
525
575x0
575, 25lb pr
Total: 1700. Very happy about this. I am sure obb will have videos up sooner or later of these lifts.
 
Here is the video
Invalid Link Removed
I am on my phone so I hope this works if not I will do it later on my computer.
 
9/09/13-pull
2 inch block pulls in ace briefs and king sumo deadlifter straps up
585X2
605X1
Gripper
50lbsx2x10
75X5
Reverse hypers+standing cable crunches
90/90X15/12
90/105X12/12
90/120X10/12
Notes-good first day back after a week off after the meet. Never pulled over 600 before so today was a great day. Tried the new jacked today it is very good. Similar to enhanced in feel But different at the same time. This gear combo was.extreme today. But I liked it. Went well above my target percent today.
 
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