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Sweetlou's training log

11/8/13-De bench
De bench
185X3 2 sets
185+Mini bandsx3 2 sets
225+slingshotx3 2 sets
225+Slingshot+mini bandsx3 2 sets
Close grip rack lockouts
315X5
365X5
Wide grip seated cable rows
130X12
160x10
180X6
130x10
Light band pushdowns+side raises
100 total reps/15x12 for 3 sets
Mini band pullaparts
15X3 sets
Notes:this session was kind of rough. I was traibing at my old gym and there back room with the powerlifting equipment was around 80 degrees. After rack lockouts it got much better.
 
11/9/13-Deadlift
De sumo deadlift
365 in superior briefs x1 for 4 sets
405 in metal king and superior briefs straps down x1 for 3 sets
455 in superior briefs and metal king straps up x1
Sumo rdl
135X10 2 sets
185X5 2 sets
Bb shrugs
225X10 3 sets
Leg raises+twists
Bwx18/50x12 3 sets
Pulldowns
110X10 2 sets
 
11/13/13-Me bench
Seated cable rows wide grip
90x15,15
Bench in Jack shirt
405, tried to touch a 3 board, didn't happen
495, tried to touch a 2 board didn't happen
545X1 to a 2 board
585X0, got to where the shirt doesn't help much and couldn't finish it, was off a 2 board, most I have ever help in my hands, will try again in about a month.
Db complex
Oh-65x12
Flat-65x12
Incline-65x12
Dips-bwx12
Pull-ups
Bwx12
Bwx8
Bwx8
Bwx6
Rolling kettlebell extension
30x15
35X15,15
Micro band facepulls+db curls
15,15,15/20x10 regular 10 hammer for 2 sets
Notes:was happy to hold 585 in my hands. This shirt is nuts. It might be to much for me, I will try it for a rewire months and continue to work it in. 545 comes up easy in it.
 
11/16/13-De bench
De floor press with doubled mini bands
155+bandsx3 for 6 sets
185+Bandsx3
225+bands+slingshotx3
Close grip floor press rack lockouts
315X5
365X3
365+slingshotx8
Seated wide grip cable rows
135x12
155X12 for 4 sets
Light band pushdowns+side raises+Oh kettlebell presses
100 total reps/15x12/15x12 for 3 sets each
Mini band pullaparts
100 total reps
Notes. Got a good workout in. I have an intramuscular infection from a shot in my right leg. So I am on antibiotics. So I will take a few days off. I missed Friday squats bc of it. I hope it gets better Not worse so I don't have to visit the er for this.
 
11/21/13-took some time off to rest my leg. Was gonna be a de bench day But went me bc felt so good.
Floor press
275X1
295X1 pr
305X1 25lb pr
335+slingshotx1, 3
Db complex
Oh-70x10
Flat-70x10
Incline-70x10
Dips-bwx12
Pull-ups
Bwx8,6,3,3,7,3 30 total
Rolling kettlebell extension
35X20, 20
Db hammer curls+rope face pulls
25x12/45x15
30x12/45x15
Notes: kept the volume lighter after my first three movements today to help me.recover. so I have decided to back off geared lifting for now, I love it but it is hard solo. My schedule doesn't permit me to train with either of the two major groups here at obb. Also these groups take way to long for me. 3+ hrs per session kills me. Also I am usually waiting 10-15 min between sets bc.how long it takes. I need a break from it. So I will test out my Rae strength in the weeks to come and work on it for a.change of pace and see how I feel. I will gear up once a month also to just maintain my skill set and have fun again. I need the change.
 
Yay raw! This will definitely benefit you when you get back into the gear on a consistent basis, man.
 
SweetLou321 said:
Thanks man. That's what people keep telling me. I just didn't switch back earlier as I was trying to acquire the skill of even using gear lol.
Click to expand...

Oh, hell yeah! It takes a long freaking time to get that stuff down. Now that you have that skill, you'll be able to pick it back up much sooner than someone who's never touched it. This raw training will build a solid base for new PRs when the gear comes back on. Should fit tighter with your new raw man muscles, too!
 
herderdude said:
Oh, hell yeah! It takes a long freaking time to get that stuff down. Now that you have that skill, you'll be able to pick it back up much sooner than someone who's never touched it. This raw training will build a solid base for new PRs when the gear comes back on. Should fit tighter with your new raw man muscles, too!
Click to expand...

Lol my gear had a little growing room so I could use that benefit. But I have been setting raw bench prs. I just hope the same is for squatting and pulling. I still plan and running full gear once a month if I can.
 
11/23/13-Deadlift
Conventional deadlift
455X1
495X1
515X1 pr
Ssb gms
110X10
160X10,10
Bb shrugs
225X10
315X10,10
Hip abductors and adductors
30X15/15
30X15/50x20
Cable oblique crunches/leg raises
90x15/bwx15 2 sets
Notes: I was convinced by one of the guys to test my conventional pull today. I managed 7lb pr over my best conv pull in a meet. I haven't done any real conv pulling over 405 in about a year. So I was happy to manage 60lbs less then my best sumo geared pull but raw. I think I might see if I can't push my conventional pull to 550 in the next 2 month's then maybe grab a suit and see how it goes. I have known my conv pull is better then my sumo pull raw I just kept plugging away bc of the gear. However pulling conv tore up my adductors, anyone have any idea why?
 
11/25/13-Me bench
2 board press
335x3
365X3 2 rep pr at this weight
375X3 pr
Full range bench down set
225X10 pr
Db complex
Oh-75x10
Flat-75x10
Incline-75x10
Dips-bwx12
Pull-ups
Bwx10,5,5,4,3,3 30 total
Kettlebell rolling triceps ext/db hammer curls
35X15/25x10
35x15/30x10
35X15/35x10
Micro band facepulls
20/20/20
Notes: I managed three prs today. I have been on a roll lately gauging my intensity and when to turn it up or leave it down. Since I don't have a geared meet picked out I have decided to shirt up every 3 weeks to get working it in. I will continue to build my bench. Gear has had a carryover to my raw bench and vice versa. Also I have noticed 2s and 3s on bench seem to benefit me the most unless I want to test a lift. I also my last warm up was 315 to my chest which I have never done before. This also made my day. So in light of my not knowing where my training is going I have decided to work some raw conventional into my programing for now. I will be using this to not only boost raw total but my geared sumo also. I need the extra lower back and hamstring work and this will be a perfect way to do it. For now I will use raw conventional pulling as my me movement and use some sumo work after for my second lift. This will be reps in light gear most likely, I haven't fully decided on this yet. Either way I need to program conventional pulling in for a little while.
 
Sounds like a plan, man. Nice benchwork as well!
 
Looks like you're really in touch with your body these days and dialed in with the training. Excellent news.
 
Torobestia said:
Looks like you're really in touch with your body these days and dialed in with the training. Excellent news.
Click to expand...

Thanks man. Yea I have just been listening to my body each day. I just once a meet comes around I will be able to turn it on in prep and peak properly.
 
11/26/13-Squat
De squat with ssb in ace briefs
380X2
420X2,2
380x2,2,2,2,2
Ssb squat no briefs
240x8
Ghrs
Bwx8,8,8
Bss
Bwx8
15x8,8
Abs wheel
6,6,6
Notes: good day back to squatting after my infection incident. Learned how to squat with a ssb finally and made it much easier. Kept my accessories easier so I will recover easier. I decided to leave my squatting alone for now as I am making good progress, I might do some more raw work here and there like I did today with the rep set.
 
11/29/13-De bench
Pull ups
Bwx5,5
De bench with doubled minis
135+bandsx3 5 sets
135+bands+slingshotx3
165+bands+slingshotx3
185+bands+slingshotx3
Medium grip rack lockouts
315X5
365X5
405+slingshotx5
425+slingshotx5
Wide grip seated cable rows
100X15
120X12,10,10,10
Light band pushdowns/side raises
100 total reps/15x15 for 3 sets
Mini band pull Sparta
75 total reps
Notes:the band tension was very high so I didn't use as much bar weight as I normally would have, got a pr on rack lockouts.
 
12/1/13-Deadlift
De deadlift alt conv with sumo each rep
315X1,1
315+40Lbs chainx1,1
315+80Lbs chainx1,1
315+120lbs chainx1,1
315+160Lbs chainx1,1
Cambered bar gms
225X5,5
275x5
Bb shurgs/reverse hypers
225X10/45x10 2 sets
Leg raises/side bends
Bwx15/30x10
Bwx15/35x10 2 sets
Notes: speed work went great and I had a great groove on both forms of pulling today. Got heavier with the gms too which I am happy about. I kept the shrugs lighter as I have to bench tomorrow, not sure if I want to do each trap or lower back work. Maybe I will just do volume with both for now. Upped my abs volume also as I need to improve me core, as I think we all do.
 
12/2/13-Me bench
Bench in Jack shirt
3,2 board. 495X1,1
2 board 545x1
1 board 585x0 just barely missed it at lockout, just had to lock my elbows. Will come in time and learning the shirt better.
Db complex
Oh-60x15
Flat-60x15
Incline-60x15
Dips-bwx15
Pull-ups
Bwx8,8,8,6,3 33 total.
Tate press/db hammer curls
40x8/30x10
30x15/30x10
30X17/30x10
Micro band face pulls
15,15,15,15
Notes: had a great day in the shirt all things considered. I feel every 3 weeks is about my sweet spot for shirt work and let's me feel fresh going in. My cns is getting use to the heavier loads as I can control the heavier weights better and think more while in the shirt. Also this shirt really supports the shoulders, first time in a shirt and I have no ac joint pain after.
 
12/4/13-Squat
Squat in ace briefs
510X3
Knee wraps added
530X3
Bss
25X8
35X8
45X8
Ghrs
Bwx12,12,12
Abs wheel
8,8,6
Notes: I believe that triple was a pr but I am not sure. This was my first heavy squat session since my leg infection so I kept the volume high and the total weight lower. I need to start conditioning work soon. Those triples were harder due to pressure and just time under tension not the weight lifted.
 
12/6/13-De bench
Wide grip Pulldowns
120x12,12
De bench w/ doubled mini bands
185X3 for 6 sets
205+sling shotx3 for 2 sets
Medium grip rack lockouts
365X5
405+sling shotx5
445+Sling shotx8 pr
Wide grip seated.cable rows
120x12
150x10,10,10
180x8
Light band pushdowns/side raises/flat bottom up kettle bell press
100 total reps/15x14,12,12/15x8,8,8
Mini band pullaparts
100 total reps
Notes: decent day. Got the pr I wanted today. Nothing to write home about this session. Gym was packed so it took forever, didn't feel good half way thru. I have had better days.
 
12/8/13-Deadlift
Conv deadlift off 2 inch block
455X3
475X3
495X3
Sumo deadlift off 4 inch block in superior briefs
455X3,3
Reverse hypers
45X10,10
70x10,10
Leg raises/side bends
Bwx15/30x10
Bwx15/40x10, 2 sets
Notes: I was tired going into this. Good day tho. I was not expecting to pull 495 for 3 reps today but was happy to get it. The sumo pulls felt much easier then normal also, it was 80% tho.
 
12/9/13-Me Bench
Wide grip lat Pulldowns
105X15,15
Floor press
245X3
275X3 pr
315+slingshotx3
335+Slingshotx3
Db complex
Oh-50x20
Flat-50x20
Incline-50x20
Dips-bwx10,10
Pull-ups
Bwx8,8,8
Wide grip lat Pulldowns
120x15,15
Tate press/hammer curls
30x20/30x12 3 sets
Rope upright face pulls
15X15
35X8
25X15,10
Notes: felt awful today. Got a floor press pr. The rest was just volume work. Nothing to hard or extreme. Just wanted to make it thru this on a good ending.
 
When/how do you determine when to move up in weight on your DB complex?
 
herderdude said:
When/how do you determine when to move up in weight on your DB complex?
Click to expand...

I use how I am feeling after my me lift to determine. But I will usually try to break a rep pr or weight pr 2 weeks out of 4. Its something I need to solidify and build a plan for it, today I felt awful so I just used lighter weight for high reps.
 
12/11/13-Squat
De squat in ace briefs
415X2, 3 sets
415+40lbs chainx2, 4 sets
415+80lbs chainx2
Step ups
25X10
45X10,10
Ghrs
Bwx14,12,10
Abs wheel
5,5,5
Cable crunches
90x10,10
Walking with sled, 1 half forward 1 half backward
45lbs on sledx2 laps
70Lbs on sledx2 laps
Notes: starting to really get my form tuned again on squats. Should make for some good progress. Slowed the ghrs down and they are much harder this way. Finally did some conditioning. It felt great. I want to do more of it. I really need it.
 
Rodja said:
Can you get to parallel at that weight in Ace briefs within a reasonable time?
Click to expand...

Yes I have someone call up for me. These briefs are tight in the legs and kind of loose in the hips. A size smaller wouldn't even go over my legs. I also pause a little at the bottom. Sucks when I can't get custom gear lol.
 
SweetLou321 said:
Yes I have someone call up for me. These briefs are tight in the legs and kind of loose in the hips. A size smaller wouldn't even go over my legs. I also pause a little at the bottom. Sucks when I can't get custom gear lol.
Click to expand...

That's the only thing I hate about Ace briefs. I can squeeze into a 44, but it's too tight.
 
12/12/13-De bench
De floor press
185X3, 8 sets
Seated medium neutral grip cable rows
105X12
120x12
150x12
150X12
165X10
165X10
3 board football bar close grip bench
185X10
225X10
Mini band pullaparts
100 total reps
Notes: felt awful today. I decided I don't really like football bar. It sits funny in my hands, I may try it one more time tho and play with it more when I am feeling good.
 
12/15/13-Deadlift
De sumo deadlift in superior briefs
315+40lbs chainx2
315+80lbs chainx2
315+120Lbs chainx2
315+160Lbs chainx2
Reverse hypers
50x12
75X12,12
Mini unilateral banded leg curls
75 total reps
Leg raises/cable oblique crunches
Bwx15/90x15
Bwx15/90x10
Walking with sled, 1 half forward 1 half backward
45X1 lap
70X2 laps
Notes: good day. Feeling better and finally getting my gpp going again.
 
12/16/13-Me bench
Sled facepulls/rows, 1 half each
25X1 lap
50X1 lap
Bench with chain
275+40lbs chainx2
275+80Lbs chainx1
275+120lbs chainx1
Db complex
Oh-80x8
Flat-80x8
Incline-80x8
Decline-50x13
Pull-ups
Bwx8,8,6,5,1,1,1
V bar pushdowns/Db hammer curls/upright face pulls
45X15/20x12/25x12
60X12/30x12/25x12
60X12/35x10/25x12
Notes: Good day, happy I did my gpp and got a bench with around 400 top weight raw. Finally used 80s on the db complex and started light with the decline. Finished my pull ups off with explosive singles as Brian.Carroll explained in his log to really get my Lats firing.
 
Nice couple of session, Lou. That's a pretty big bench you're playing with there.
 
12/18/13-Squat
Me squat
In ace briefs with wraps
505X1
555X1, this was not as fast as I wanted it to be. These briefs are just so loose in the hips. So one of my training partners convinced me to use his briefs after this.
In super boss briefs no wraps
505X1
595X1, this is what I wanted to hit today in my ace briefs and knee wraps. This was fairly easy also. To bad I don't have the funds for anymore gear right now.
Ghrs
Bwx10
Bw+light bandx6
Bw+avg bandx4
Bw+light bandx5
Bwx8
Wide ssb squats to a below parallel box with a pause
240X5,5,5
Abs wheel
8,8,8
Tire flipsx3,3,3
Notes: felt great this session. To help with my briefs issue I will see if my old ace suit fits, which fit my hips perfectly. If it does I might just cut it into briefs and use that instead.
 
12/19/13-De bench
Face pulls/rows with sled. 1 half each
25X1 lap
50x1 lap
De bench w/ fat grips and chains
155X3
155+40Lbs chainx3, 7 sets
Jm press to 3 board
185X5
225X4
135X16
Chest supported incline db rows
60X10, 5 sets
Light band pushdowns+side raises
50/10X20
Notes: quick session. Had to get in and out and make due with what was available today. Not what I had planned. Hurts to fully close my left hand which is why I used the fat grips.
 
Just updating I have another infection from the same source. So I will have to find another way to get my medicine. I have a few recommendations idk if they are any good however. Does anyone know if e ro1ds is a good starting place to find anything reliable?
 
12/23/13-Me bench
Face pulls/rows w/ sled
25Lbs on sled-1/2 lap face pulls, 1/2 lap rows x2 laps
Floor press
275X1
295X1
315X1 10lb pr
Db complex
Oh-70x14 pr
Flat-70x14 pr
Incline-70x14 pr
Decline-50x14
Pull-ups
Bwx8,6,4,2
Wide grip seated cable rows
130x12
145X12,12
V bar pushdowns
45x12,12,12
60x12
75X12
Db hammer curls/mini band pull aparts
20x12/20
25X12/20
30x12/20
Notes: great session despite the infection and missing my planned shirt day due to it. Got my target 315 floor press. I have wanted this for a long time. At least my raw bench is moving. Got some rep prs on db complex too. Since I didn't shirt up I took advantage of being kind of fresh. This whole workout took 2 hrs. Which is amazing for me anymore. Everyone here moves very slowly. The gpp has been helping and I did some extra work take up for the holidays preventing me from getting in all 4 days this week.
 
12/26/13-squat+bench assistance
De squat w/ superior briefs
325X2
345X2, 7 sets
Ghrs
Bwx10,10,10,10
Rope breakdowns
80X12,12,12
Side raises
15x12,12,12
Roman chair
Bwx10,10,10
Hammer strength high row
180X12,12,12
Notes: good day. Holidays have me missing my de bench session. So I did some basic work. Skipped conditioning today as I am going to a concert tomorrow.
 
12/28/13-Deadlift
De sumo pull in superior briefs
315X1, 8 sets
Test pull in gear with superior/king combo
545x1,1 not as smooth or fast as I wanted. Will try to get my ace to work for me.
Reverse hyper pendulum style
180X10,10,10
Bb shrugs
225X10
315X10,10
Leg raises/machine twists
Bwx18/50x10
Bwx15/50x10
Walking/pushing prosper
1/2 lap walking, 1/2 lap pushing
50lbs on prowlerx3 laps
Notes: solid day. I will need to lose a touch of weight and see if I.can.get my ace back on for pulling as this combo just doesn't measure up.
 
12/30/13-Me bench
Pull-ups
Bwx8,8
Dead bench press
275X1
300x1
315X1 pr
Db complex
Oh-70x12
Flat-70x12
Incline-50x15
Decline-50x15
Db rows
100x20,20
Light band pushdowns/mini band pullaparts
100/100
Db hammer curls
25x12
30x12
35X10
Notes: Got a pr on the dead press today. Been feeling great lately. Good overall session. Need to do more db rows.
 
1/02/14-Squat
Squat
In ace briefs
415X2
505X1
Ace briefs and suit straps down
550x1, not to depth
Ace briefs and suit straps up loose
595X1, little more then half way down
645x1, about 4 inches high
Ghrs
Bw+monsterx10
Bw+lightx6,6,4
Bwx6
Single leg leg press
2 pps x12
2 pps and a quarterx10
3 pps x10
Abs wheel
10,10
Standing cable crunches
105X10
Notes: I am trying to get ready for a meet in February so I am starting to get my cns ready and I wanted to see how my gear felt and what it will take to get depth. Will continue to go up over the next few weeks.
 
I'm curious to see what it's gonna take to get depth/touch this time around!
 
Sean1332 said:
What are you looking at for openers and prospective total?
Click to expand...

I was hoping to open around 625 for squat as I hit depth in August in the same gear easily but I gained some weight so I will just see what it takes for depth and pick from there. I will see how my f6 feels on Monday as I don't think I will be ready to press the 585-600 it takes to touch in my jack. So I am thinking open in the f6 at the least around 450-500. I plan to open around 525 on the pull. So if like to hit 735/525/600 for a 1860. I believe that will earn me an elite total in apf in 220s. I might be off tho.
 
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