Sweetlou's training log

What is funny is I have a size 50 ace suit that is really tight I use for pulling but I have a size 56 ace to put over my briefs. The 54 was to tight and I couldn't get it on.
 
10/7/13-Deadlift
Chain suspended ssb goodmornings
380x1
420X1
440X1
450X1
240X8
Leg raises/side bends/cable crunches
Bwx10/35x10/105x10
Bwx10/45x10/105x10
Bwx10/55x10/105x10
Notes: this was planned to be a 600lb pull day from the floor. However when I was going to leave for the gym my battery in my car was dead. Waited for road side assistance to give me a jump about an hr. Then got to AutoZone and got a new battery as mine went bad. Then got to the gym and realized my brake lights were stuck on. This is what killed my already ****ty battery. Then I headed back to AutoZone and got the brake lights fixed. Got back to the gym 3 hrs later then I had originally planned. I was mentally beat and hadn't eaten in hrs so I decided to maximize my time with some heavy gms. Set a massive pr with this bar today. Did some volume for my core and left. Happy with today anyways.
 
10/09/13-Me bench
2 board in f6
455X1
495X1 was happy with this, very smooth lockout.
Oh db press
50X15
60x12
Incline
60x12
Flat
60x12
Seated wide grip cable rows
150x12
180x12/12
Jm press to 3 board
135X10
185X8
135x10
Micro band face pulls/hammer curls
20/25x10
20/35x10
20/45x8
Notes: good overall day. I wanted to get in my shirt and either do 2 board or reverse band. The rack was taken so 2 board it was. This is right below were I have trouble in my shirt so I wanted to attack that area head on. Got a really smooth 495. I am happy with my groove and how it felt. Not to hard at all. Waiting on my Jack to come back so I can try it out soon. For now my f6 is my go to shirt.
 
Also I read a tip on efs about focusing on pushing through your elbows when you bench. It made a huge difference today. 275 has never felt lighter.
 
10/10/13-Squat
De squat w/ light bands w/ superior briefs to a below parallel box
380+bandsx2 for 8 Sets
Elevated ghrs
Bwx8
Bw+10x8
Bw+25x5,4,4
Increased rom bss
15X10
25X10
35X10
Abs wheel
3,3,3
Prowler runs w/ 50lbs on it
3 laps
Notes: got all the work I wanted to get in today. The speed work was a nice change of pace. I really enjoy Westside style training. It's mentally challenging but not always in hitting big numbers. I surprisingly got a lot out of my single ply briefs today. Happy to get some conditioning in. Just hope I can make it happen more often.
 
I know what you mean, man. I just had explosive squats yesterday and it was a freaking grind. Moving weight with compensatory acceleration and trying to get faster each set became a battle of will for me yesterday. It felt way different from any other DE work. It's like my body finally figured out how to move a difficult weight fast.
 
herderdude said:
I know what you mean, man. I just had explosive squats yesterday and it was a freaking grind. Moving weight with compensatory acceleration and trying to get faster each set became a battle of will for me yesterday. It felt way different from any other DE work. It's like my body finally figured out how to move a difficult weight fast.
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That is what I'd guess really de work should feel like. Moving a challenging weight fast. Not just a light weight fast. I figured this out on my deadlifts and it helped me a ton.
 
SweetLou321 said:
That is what I'd guess really de work should feel like. Moving a challenging weight fast. Not just a light weight fast. I figured this out on my deadlifts and it helped me a ton.
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I think when I implemented DE earlier this year, I wasn't actually ready to, because of form and probably strength. My DE was either slow or light. Not yesterday.
 
herderdude said:
I think when I implemented DE earlier this year, I wasn't actually ready to, because of form and probably strength. My DE was either slow or light. Not yesterday.
Click to expand...

I was the same way and actually turned all my de work into technique work to better my form and now I feel I can actually do de work correctly.
 
10/12/13-De bench
Wide grip pulldowns warm up
100x12
120X12
De bench w/ mini band under bench
165+bandsx3 reps for 6 Sets
185+bandsx3 reps for 2 Sets w/ sling shot
Rack lockouts
315X3
365X3 w/ sling shot
405X5 w/ sling shot pr
Wide grip neutral grip pulldowns
150x12
170x12
190x12
Mini band Pullaparts
75 total reps
Notes: quick day in the gym. First time doing de bench in a little while. It was challenging. I deff need to. do it more. Hit a good pr on rack lockouts, these tend to help my top end bench in my shirt. I have not been training much with Brian. His training is extremely taxing. It is essentially me pull, raw bench, squat, and geared bench each and every week with de pulls every other week. I am not assisted so this style just burns me out in about 3 weeks. So I might switch Westside again until prepping for a meet then run his style as you do get a lot of geared work in. I just can not handle it year round and it creates some major imbalances quickly. He is genetically blesses and his style works for him. But like many other members at obb have told me, his training is to hard for them and they overreach well but can not sustain it long term. Brian doesn't have a huge consistent crew bc his training is just so taxing. Wish I could reap the rewards he does from it.
 
10/14/13-deadlift
De squat w/ buffalo bar, light bands, and superior briefs to a below parallel box
380+bandsx2 for 8 sets
De sumo deadlift w/ short minis and superior briefs
365+bandsx1 for 6 Sets
Banded rdls
Avg band around feet and neckx10
Avg band+45x10
Avg band+90x10
Avg band+100x10
Leg raises+cable crunches to the side
Bwx20/90x10 each side for 2 Sets
Notes: great speed session. This is was much needed. Really gets my fired up and sweating. Technique felt much better today. Excited to squat later in the week.
 
Nice, man. Time to use that speed and blow some squats out of the hole.
 
Got my jack shirt back. Arms are a touch to big. I will do some extra volume on them to make up for it. Does anyone think the arms being a just a tad to big is gonna be a big problem if the chest plate is the right size?
 
SweetLou321 said:
Got my jack shirt back. Arms are a touch to big. I will do some extra volume on them to make up for it. Does anyone think the arms being a just a tad to big is gonna be a big problem if the chest plate is the right size?
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It's the Ace shirt, but I know that moving the shirt even 1/4" changes how much pop I get out of the shirt. I'm not sure how much the stitching of the Jack shirts changes the groove compared to an Ace, though.
 
That's a good question. At least they have several articles on Elite about how to find a cheap local alternative for taking the sleeves in. You'll have to try the shirt and find out. :D
 
Thanks guys. I will try it out next week and see how it goes to a two board. This way I can directly compare it to the performance of my f6. I will try to grow bigger arms too lol.
 
10/16/13-Re bench
Neutral grip pulldowns warm up
120x12,12
Re bench w/ slingshot
225x4 for 4 Sets
245X4
265X4
Rack lockouts
315X3
365X3 w/ slingshot
405X6 w/ slingshot pr
Wide grip seated cable rows
150x12
180x12,12,10
Db side laterals/Micro band face pulls
15X12/15 for 3 Sets
Light band pushdowns/Db hammer curls
100 total reps/25x12 for 2 Sets
Notes: good session today. The re work felt great. I maintained a good speed thru all sets even the heavier ones. I was able to really focus on keeping my back tight, loading my lats, and firing my triceps. This lead into a pr on lockouts. I think I need de/Re work on bench regularly to keep my technique on point for my heavier work.
 
10/18/13-Squat
Squat to high box in ace briefs
510x2
600x2
Ghrs
Bwx12,12,15
Notes: short day for me today. Was spending most of my time handling Brian to work out any kinks before his meet. Went well today. Was not expecting to hit a 600 for 2 today. Was very happy with it! Was about 1 inch above parallel I was told.
 
10/19/13-me bench
Wide grip pulldowns warm up
120X12,12
Bench press
295X2
315X2 or
Db complex
Oh-60x12
Incline-60X12
Flat-60x9
Flat neutral grip machine press
60x15,15
Wide grip pull ups
Bwx10,6,4
Wide grip pulldowns
120X10,10
Rope pushdowns+db curls
50X20/25x12 for 2 Sets
Mini band Pullaparts
20,20
Notes: hit a huge pr on raw benxh today. The last time I me raw benched was over a year ago and I managed a 315 for 1. I was doing.doubles and got it for 2. I. Happy with this esp with no real raw bench work geared towards my raw bench. I was dead after this and my erectors were just gone. So I tried some real assistence work and.scratched it for just some machine volume work. I just wanted to get some blood in me and leave feeling.good today.
 
10/21/13-DE Lower
DE Squat w/ SSB w/ Light Bands w/ Superior Briefs to a below parallel box
330+Bandsx2 for 3 sets
380+Bandsx2 for 3 sets
Sumo Deadlifts, work up to a decently heavy triple w/ superior briefs
405x3
495x3
Banded RDLs w/ AVG Band
bandx20
band+66x20
band+88x20
Leg Raises+Cable Oblique Crunches
bwx20/90x12
bwx20/105x10
Notes: Hit some good speed work then worked up a little on deadlifts. I was suppose to ME my deads today but i decieded to leave my superior briefs on and go for a decent triple with a hook grip to just build up "raw" strength some. Good day very happy with my performance. Those briefs are single ply and I pull with a double ply suit so i was happy with the triple, wasnt to hard either. Below 90% for sure. Maybe around 85%.
 
10/22/13-DE bench
DE Floor press w/ chains
185+40lbs chainsx3 for 8 Sets
High incline oh rack presses w/ chain
135+40lbs chainsx5 for 3 Sets
Seated medium neutral grip cable rows
150x10
180x10,10
Rope facepulls+db side lateral raises
45X15/15x10 for 2 Sets
Light band pushdowns+db hammer curls
100 total reps/25x12 for 2 Sets
Notes: Was feeling beat up going into this session. So I used floor press over bench. I was happy with my speed regardless and that is a weight I have never been able to use on de floor press in the past. I need more delt strength and trickle strength so I figured oh rack presses w/ chains would be nice switch from rack lockouts for 3 weeks.
 
10/24/13-Se squat
Squat in ace briefs w/ chains
420+40lbs chainsx3
420+160lbs chainsx3
420+200lbs chainsx3
Bulgarian split squats w/ added rom
Bwx10
15X10
Abs wheel
8,4
Walking with the sled
45Lbs on sled for 1 lap
90lbs on sled for 1 lap
45Lbs on sled for 1 lap
Notes: good day. I gained the weight I needed so my briefs and fitting much better again. I was only hoping for 420+120lbs chain for a triple today But once I warmed up I felt great. So I pushed it. This was not me work But had I added another set or 2 of chains is would have been. Feeling beat up so I pulled back on the assistance work.
 
Sean1332 said:
What's SE method again? I forgot
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Submax effort, I try to stay around 80%-85% when I do this for a few sets. I am doing a variation of Brian's routine where when I me on pulls Monday I don't quite me on Fridays squats then I do de pulls the following week and me squats. It's to help me recover.
 
10/25/13-Me bench
Medium grip pulldowns warm up
120x12,12
2 board press in Jack shirt
495x1,1
545X1 50lb pr
Flat db press
60x10
70x10
50x10
Medium grip pull-ups
Bwx10, 8
Medium grip pulldowns
150x10, 8
Football bar jm press
95x12 for 5 Sets
Scarcrows+Db curls
5X12/25x12 for 3 Sets
Notes: My Jack shirt was loose. The first 495 was brutally hard. So we took the shirt and put it on inside out to fold the sleeves in to tighten them on my arm. Worked great and smoked a 50lb pr to a 2 board after that.
 
Good stuff man! Is it meet legal to bench with your shirt inside out? If not, what's the next step?

So tell me, what's it feel like to have five hundred forty-five pounds in your hands on the bench?
 
herderdude said:
Good stuff man! Is it meet legal to bench with your shirt inside out? If not, what's the next step?

So tell me, what's it feel like to have five hundred forty-five pounds in your hands on the bench?
Click to expand...

No you put it on inside out then when it goes on the sleeves get folded in half. Joey Smith has a video explaining how to do it. It is usually used for sleeves that are to big or to long.

It felt good and easy, I had imagined it would feel heavy but it didn't feel any heavier then 495 and moved even faster in this shirt.
 
10/27/13-Deadlift
Sumo deadlift off 2 inch block in ace briefs
495X2
545X2
Gms
225X5 for 3 Sets
Hip adductors/abductors
40x10 for 2 Sets each
Oblique crunches/leg raises
90x10/bwx10 for 2 Sets
Leg press
90x15 for 2 Sets
Notes: I have given up doing my own programing. I got ambitious for a few weeks but I am not experienced enough to program for gear so I have gone back to Brian's programming. I have read his e book and realized I was maxing each session when that is not what you are suppose to do. So I will program correctly this time. There were mistakes made but I will address them. I'd like to compete in February so this would lead me right into that meet. I will never pull in my briefs again. They are just to loose at the moment and I didn't bloat up for this session So I didn't get to much out of them as I would my suit. The gms were done as jl holdsworth suggested in one of his videos and with a neutral spine which killed my lower back and abs.
 
10/28/13-me bench
Pull ups
Bwx5,5
Bench in slingshot
315X3,3
Dips
Bwx10
Bw+20x10
Bw+40x10,10
Bw+20x10
Chest supported machine row
170X10,10,10,10
Rope pushdowns+hammer curls
45X15/25x12 2 sets
Chain side raises+mini band Pullaparts
20x15/25 3 sets
 
Rodja said:
Compare/contrast with the Ace shirt.
Click to expand...

Well I have a 52 ace with 54 sleeves and a 54 Jack with 56 sleeves. The chest plate is bigger on the Jack and it is easier to use in my opinion. The collar has a nice cut and carries over thru lockout really well. Also I find it easier to take weights down in the Jack. The aces chest plate is just so small that it is hard for me to use. I have to really belly bench with the ace and it locks very hard. The Jack is more like hitting a wall but has great rebound. The ace doesn't have as much pop. Overall I find the Jack easier to use with a more natural groove. The shirt is bigger but I enjoy it much more then my ace.
 
10/30/13-squat
Squat in ace briefs
540x2 pr
560X2 big pr
580X1 even bigger pr
Ghrs
Bwx15,15,20
Abs wheel
5,5,5
Leg press with pause at bottom
180x20,20,20
Notes: smashed a double pr of 540. Then smashed a bigger pr of 560x2 which is 5lbs and 1 plus rep better then my best single in these briefs with knee wrap and I just had knee sleeves on today. Then I felt so good I went for a 580 25lb pr over that same 555 with knee wraps in just the knee sleeves again and smashed it too! On top of the world this session!
 
Congrats on the sweet PR. Have fun over there.
 
11/3/13-Deadlift
Reverse Light Band Sumo Deadlift w/ Superior Briefs
585x1
635x1
GHRs+Seated Calf Raises
BWx10/45x8 for 3 sets
Oblique Cable Crunches+Reverse Hypers
90x10/45x10
90x10/45x10
90x10/45x10
Notes: I tried to use my Ace today. I found out why I have problems locking out in it today. The legs are to long and think and my fingers get caught on it. So I used my single ply briefs instead today and all was fine. Will use the metal king deadlifter with single ply briefs from now on to avoid this issue. The bands were set up to take off about 100 at the bottom and almost nothing at the top.
 
11/4/13-ME Bench
Pull-ups
bwx5
Floor Press w/ Chains
225+40lbs chainsx2
245+40lbs chainsx2
265+40lbs chainsx2
275+40lbs chainsx2 PR
205 (no chains)x8
DB Complex w/ Dips
Oh-60x13
Flat-60x13
Incline-60x13
Dips-bwx11
Medium Neutral Grip Pulldowns
165x10,8,8
105x10
JM Press+DB Hammer Curls
155x8/25x12, 2 sets
Rope Facepulls
30x15
45x12
60x12, 12
Notes: Feel a little under the weather right now. Went into this session not amped up at all. Hit a floor press pr, which rarely happens for me. Floor press is not my lift but if I make progress on it I know my raw bench has improved which makes for a better base for my geared bench. Did some good volume work on my assistance lifts and was happy with it. The db complex dave tate laid out is oh, flat, incline, decline; I just replaced decline with dips as they are easier on my shoulders and I suck at them. Good day.
 
11/6/13-Squat
De squat in ace briefs
420X2 for 7 sets
470X2
Ssb squat with a pause at the bottom
150X10 for 3 sets
Abs wheel/light band pull through
8/15 for 2 sets
Notes: feeling good this day and very fast. My briefs are fitting better after gaining some weight.
 
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