Sweetlou's training log

Nice work man!

Awesome you came back and got those lifts after a miss. Both those second attempt misses were close so looks like you got the issues squared...or just dig deeper haha good **** man
 
rob112 said:
Nice work man!

Awesome you came back and got those lifts after a miss. Both those second attempt misses were close so looks like you got the issues squared...or just dig deeper haha good **** man
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Yea it was technical issues. I flared back to fast on bench and my elbows didn't stay under the bar. Then on the third I didn't flare back at all and barely got anything out of the shirt so it was a struggle. Just didn't stay tight on the pull. Thanks tho man!
 
9/11/13-Raw bench
Floor press medium grip
275X2 pr
High rep two board close grip press
135X20
185x20
Pull-ups
Bwx10,10,10,4
Mini band pullaparts+side raises+front raises+fat grip hammer curls
20/10/10/30X10. 3 sets each.
Notes. Had a good day and prd on floor press. Jacked advanced made me pumped as he'll. However it made me jittery today. Monday it did not. I was told some days it's awesome and others it's off by a training partner. This leads me to say enhanced takes the cake here as it is more consistent and focus driven. I wanted to give jacked a.far shot but I can't.afford to be all jittery come geared squat or bench. So I will stick to enhanced.
 
Damn, Lou. Great meet performance! Envious of you being able to train with one of the EFS guys.

I don't have it too bad off I guess, as I sometimes am able to lift with Justin Tooley who's cool and Chris Mason, but Mason really is never around when I am.
 
Torobestia said:
Damn, Lou. Great meet performance! Envious of you being able to train with one of the EFS guys. I don't have it too bad off I guess, as I sometimes am able to lift with Justin Tooley who's cool and Chris Mason, but Mason really is never around when I am.
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Thanks man! Yea OBB has been awesome. Ive trained with Jo Jordan a few times also. Was also apart of the OBB UGSS Squat Invalid Link Removed Deadlift Invalid Link Removed Bench Invalid Link Removed
 
9/13/13-Squat
Squat in briefs and suit straps down
595X1
Needed to go higher but everything felt off so I called it there to be safe
Ghrs
Bwx10,10,10
Step ups
25X10 each leg
45X10 each leg 2 sets
Leg raises
Bwx15,12,10
Side bends
25X10 each side 2 sets
Notes: Brian's training is very hard getting near max 4 Times a week irk if I can handle it.

9/14/13-Equipped bench
Incline bench with shoulder saver and sling shot
295X3
Db floor press
50X10
70X10,8
50X10
Seated wide neutral fat bar rows
130X15
150X15 3 sets
Mini band pull aparts+light band push downs
20/25 3 sets
Notes. Still not arching on my toe yet. Got my jack shirt can't wait to try it out. I haven't done incline bench in what feels like 2 years. It was a nice change.
 
9/16/13-Deadlift
De pulls in superior briefs and king sumo deadlifter straps down.
365X1 2 sets
365+40lb chainx1 2 sets
365+80lb chainx1 2 sets
365+120lb chainx1 2 sets
Ghrs
Bwx10
Bw+monster minix8
Bw+light bandx6 2 sets
Fat bar shrugs
205X15
205X20, What I wanted
Reverse hypers+leg raises
45X15/bwx15 3 sets
Notes. Tried scivation New psycho today at half a packet or 1.5 scoops. It is extremely strong. Og like craze effects. I will try 1/3 packet next time. I felt ace briefs with the king sumo deadlifter might be to many plys to get into a good bar position off the floor so I tired single briefs and the king over it. I liked it and will try next week for off the floor pulling to compare to my ace suit and see how it works. 3 plys in the back and 2 in the front might jut be perfect. Switching up my assistence work for now too. I need to prioritize. My lower back is getting weak. Reverse hypers are great for prehab/rehab but they don't seem to make my lifts that much better. So I will do heavier ghrs on pull days with reverse hyper prehab/recovery work. Then add goodmornings on squat day since I know those have direct carry over for me.
 
I agree with you: Ace briefs are too much underneath a suit. They make it very difficult to get into position. I do enjoy using my Jack briefs underneath the suit, though.
 
I am to cheap to get Jack briefs at the moment or I would. I will stick with the single ply one's for now. I got a 54 Jack shirt. I can't get it past my forearms. Blowing up the sleeves now.
 
9/18/13-Raw bench
3 board press
365X2 was easy Called it here, started to get shaky
Incline db press
70X10
70X10
70X6
Pull-ups
Bwx10, 8, 8, 8
Rear delt raises+side raises+front raises+rope pushdowns
15X15/15/15 and 60x15
15X12/12/12 and 60x15
15X10/10/10 and 45x15
Notes. My delts and pecs are weak holding back my raw bench. I am working on them Now. I feel if I don't bring them up eventually it.will affect my geared bench too. Would like to get oh work and dips back into my program also but irk how to fit them in if usually more specific top end work is done on geared bench and I don't think 3-4 pressing lifts per session is beneficial. Could be wrong tho.
 
SweetLou321 said:
I am to cheap to get Jack briefs at the moment or I would. I will stick with the single ply one's for now. I got a 54 Jack shirt. I can't get it past my forearms. Blowing up the sleeves now.
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I got a pair for pretty cheap over at PL Watch. Let me know how the Jack compares to the Ace shirt.
 
Rodja said:
I got a pair for pretty cheap over at PL Watch. Let me know how the Jack compares to the Ace shirt.
Click to expand...

I will have to look around to see if I can find a pair of jacks. Will do man. I am blowing up the end of the sleeves now. Should be good to go by Saturday.
 
9/20/13-Squat
Squat in ace briefs
415X2 for 6 Sets
505X2 for 2 Sets
Step ups at parallel
25X10 each leg
45X10 each leg
80X8 each leg pr
Ssb goodmornings
105X10 for 3 Sets
Standing cable crunches
90x10
120x10
135X12
90X10
Notes. Was suppose to do 600 in my suit straps up today. But I was having technique issues with my set up and keeping my chest up and elbows down. So I did some speedy like work to address this. It got much better and felt easier as I went. Took about 15 min to get thru. Busted the sleeve on my jack blowing the sleeves up. So I am sending it to Ginny to get and inch taken off the bottom and get the sleeves taken out. The 54 Jack sleeves are tighter then the 54 ace sleeves.
 
9/21/13-geared bench
3 board in sling shot
405X2
425X2
Floor press Rack lockouts with a close grip
315X3
365X3 pr
Db rows
100X10 each side for 3 Sets
Light band pushdowns+db hammer curls
25/30X10
25/30x10
25/35X10
Rope facepulls
30x15
45X15 for 2 Sets
Notes: none of my training partners were there this morning as I had to go early so no shirt. Used a sling shot for a very good lift and was happy with it.
 
9/23/13-Deadlift
Pull from floor w/ superior briefs and king sumo deadlifter straps up.
535x1
555X1
Speed squats w/ ssb and light bands
255X3 for 7 Sets to a parallel box
Bb shrugs
225X10
315X32
Reverse hyper+leg raises
45X15/bwx15
70X12/bwx12
90X10/bwx12
Notes. Great day pulling. In 2 weeks I will be going for. 600 in my current combo.
 
Rodja said:
Big pulls. How different is pulling a specific DL suit compared to a squat suit?
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It is not as thick as the ace and the ace has more carry thru at the top I'd say. But the king as a single ply front and double back so it's easier to get to the bar. It has more pop off the floor. The straps pull you in a different way then the ace. More up and back. With the single ply briefs I can't tell a difference other then more pop, the straps help at lockout better. And I don't get caught on the material as much at lockout. I might get a pair of Viking briefs to try under it and see how that goes as they are more of a pop then stopping power and thinner then the ace.
 
9/25/13-Raw bench
Bench to 2 board
315X2
365X2 pr
Db floor press
55X20, 17, 13
Neutral grip chins
Bwx10, 10, 8, 6
Jm press to 3 board
135X10 for 3 Sets
Micro band face pulls/db hammer curls
20/30x10
20/35X10
20/40X10
Notes. Nailed a bench pr today and I wasn't even feeling it But I had jo helping me so I went for it.
 
9/26/13-Squat
Squat w/ buffalo bar in ace briefs
505X2
555X0
555X1
Leg press
360X10
450X12 for 2 Sets
Ghrs
Bwx10
Monster minix8
Light bandx6
Bwx8
Yoga ball rollouts
8,8,8
Side bends
30x10 each side
40x10 each side
50x10 each side
Notes. My groove on squats has been off lately. Maybe it's the early morning sessions as I never seem to have this problem later in the day. I rolled on to my toes on the first 555 and missed it. Kept my big toe up and fixed my set up and unrack and nailed it the second time could have been a double. Not as easy as at the meet but that is ok. Did the banded ghrs slow really focusing on my glutes as I want to bring those up. Tried the ball rollouts kubuki showed in his log. Much harder then expected will add them in.
 
How much pressure does the Buff Bar take off your shoulders? I'm using the SSB strictly as I can't handle the external rotation anymore, but I feel like I'm not really squatting if I don't have a bar on my back. I'm thinking maybe next spring I could afford one if I chose to.
 
Mr.Sinister said:
How much pressure does the Buff Bar take off your shoulders? I'm using the SSB strictly as I can't handle the external rotation anymore, but I feel like I'm not really squatting if I don't have a bar on my back. I'm thinking maybe next spring I could afford one if I chose to.
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I think it'd be a solid investment for you. If you're a raw squatter, the buffalo bar will have better carryover as you have to go through all the same cues and setup that you do with a straight bar. It is different with a SSB.
 
Mr.Sinister said:
How much pressure does the Buff Bar take off your shoulders? I'm using the SSB strictly as I can't handle the external rotation anymore, but I feel like I'm not really squatting if I don't have a bar on my back. I'm thinking maybe next spring I could afford one if I chose to.
Click to expand...

It's takes none off mine and actually makes squatting slightly harder for me. I ride the bar high on my traps but all the other low bar squatters sware by the bar. Brian Schwab included. They use it almost religiously until the meet. Idk if that helps.
 
9/28/13-Geared bench
Light reverse band bench w/ sling shot
365X1
405X1
435X1
Medium height medium grip rack lockouts
315X3 for 3 Sets.
Db rows
100X10
120X12, 10
Db side raises/monster pull aparts/Db front raises
15X15/15/15x15
20X12/15/15x15
25X10/15/15x15
Light band pushdowns
30, 30, 20, 20
Notes: No one from the team was there today so no shirt work. All the board pressing has made me feel funny at the bottom end of my press. So I went for a good overload today. Was very happy. All around great day. Really trying to increase my shoulder strength.
 
9/29/13-Deadlift
Speed pulls in superior briefs and metal king sumo deadlifter
365X2 for 4 Sets
455X1 for 2 Sets straps up.
Goodmornings
95X12 for 2 Sets
135X12 for 2 Sets easing back into these and all lower back taxing lifts
Hammer strength shrugs
180X15
270X15
360X15
Leg raises
Bwx10 for 3 Sets
Notes: giving up on the king for now, after watching videos I pull much faster in my tight ace suit then this combo. So I will go back to it for my heavy pull next Monday.
 
10/01/13-Raw bench
Medium grip pulldowns
120X12 for 2 Sets
Speed incline bench with shoulder saver
185X3 for 4 Sets with medium grip
185X3 w/ sling shot pinky on ring
205X3 w/ sling shot
225X3 for 2 Sets w/ sling shot
Db complex
Oh-55x20
Flat-55x20
Incline-55x16
Jm press to 3 board
135x8
155X8
165X8
Notes: decided to split this day up between push and pull due to time issues. So tomorrow I will do upper back and bicep work really quick. I decided to start doing pull-ups and pulldowns in my warm up to bench again helped a lot today. No open flat benches when I got in so I improvised due to time. Maintained same bar speed on all sets.
 
Also I have to squat Thursday bc I am helping Brian with a meet Friday night and sat morning. Does anyone have a suggestion for upper back work as idk how much it will affect my squat.
 
Dumbell Rows, One Arm Barbell Rows, Seated Dumbell Clean, Mini banded triple threats, Meadows rows, Catback pulldowns (these would be nontaxing) ect ect
 
I feel like catbacks give a huge stretch, contraction, and pump and they feel sore as you're doing them, but since they're more of a 15-25 rep movement, you won't really be taxed or sore from them. Good choice Sean. Another stab would be to do some upper back (facepulls and rows and such) with the sled. That wouldn't beat you up.
 
Cool thanks guys. I will try the cat backs and some face pulls with the sled. That should give me some volume but not tax me too much.
 
10/02/13-Raw bench assistence work
Wide grip pulldowns
90X12 for 2 Sets
Catback pulldowns w/ light band
25/25/20/20
Sled face pulls
25Lbs on sled. 20/20/20
Db curls/hammer curls
20X10 for 2 Sets of each type.
Notes: the catback pulldowns really stretched and pumped up my back. I liked them. Used a wider neutral grip handle then shown in the video and it helped with peak contraction. Overall good day. Nice and none taxing. Worked on my squat set up too at the end to get ready for tomorrow.
 
10/03/13-Squat
Squat in ace briefs w/ buffalo bar and light reverse bands and knee wraps
600X1
650x1 these briefs are kinda loose I need to gain weight or else I will never get much out of them.
Leg press w/ pause at bottom
5 pps x 12
5 pps + 2 25s x 10
Ghrs
Bwx10
Bw+monster minix10 for 2 Sets
Yoga ball abb rollouts
8, 8, 8
Side bends
30x10
50x12
Notes. Pretty sure that reverse band was a pr. Will have to go back and look. Starting to correct my form issues which is helping my squat.
 
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