Sweetlou's training log

1/3/14-De bench
Seated cable rows
135X12,12
De bench
185x3 8 sets
Jm press to 3 board
205X5
225x5
245x5, pr
Pull ups
Bwx10,6,6,5,1,1,1,1,1,1
Side raises/db shrugs
15X12/50x12
15X12/75x12
15X12/105x10
Rope pushdowns
45x12,12,12
Notes: felt beat up today from the full gear yesterday. Obb got a new bench pad on one of the benches and it is a little higher and wider then a comp pad so it messed up my bench form some. Not sure I like it due to the fact is messes with my set up and arch some.
 
SweetLou321 said:
Ouch. I hope you healed up quick and get back to it full swing.
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Squat and deads are getting back to where I was, but haven't tried to bench yet. I can still do both OHP and incline and am using those for main strength builders for now.
 
Rodja said:
Squat and deads are getting back to where I was, but haven't tried to bench yet. I can still do both OHP and incline and am using those for main strength builders for now.
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I am sure you will get some good carry over from those.
 
1/5/13-deadlift
De sumo deadlift in ace suit Straps down
365+40lbs chainx1,1
365+80Lbs chainx1,1,1
Straps upx1
Banded pull throughs
Light bandx10,10,10
Reverse hypers
70x10,10
90X6
Leg raises/oblique crunches
Bwx12/90x10 3 sets
Walking with sled 1/2 forward 1/2 backward
45lbs on sledx2 laps
Notes: was able to get back into my 50 ace today and pulling hasn't felt better, an ace suit tight in the hips is by far my favorite equipment to pull in. Now I have to keep weight right around where it is now and I will use this suit in the meet.
 
1/6/13-Me bench
Pull ups
Bwx2,2,2,2,2
Bench in f6
2 board-405x1
1 board-455x1
495X0 no touch
515X0 no touch
515X0 touch but right elbow didn't track and stay under wrist. Technique error.
Db complex
Oh-55x20
Flat-55x20
Incline-55x18
Dips-bwx7,7
Wide grip seated cable rows
150X12
180x12,10,10
V-bar pushdowns+pullaparts
45X15,15
60x15,15,15
100 total pullaparts
Db hammer curls
30x12,12,12
Notes: I will be using this shirt the rest of my prep to get my technique and groove down. Looks like if I can do that I will hit my goal for bench.
 
1/8/13-Squat
Squat
Ace briefs
425x1
535X1
Ace suit straps up loose/ace briefs
625X1 to depth
Ghrs
Bwx8
Monsterx6
Lightx6,6,6
Bwx10
Step ups
25X8
45X8
65x8
Abs wheel
10,10,10 pr
Walk with sled
45x1 lap
90x4 1/2 laps
Notes: I didn't bloat for today and left the straps looser then las week, changed my grip and hit a super easy 625 to depth and was strong and tight. Finally got 3 sets of 10 on abs wheel also.
 
1/10/13-De bench
Pull-ups
Bwx2,2,2,2,2
De bench w/ chains
165+40lbs chainx3, 8 sets
Close grip 3 board press
315X3
365X5 pr
Pull ups
Bwx8,6,6,5,5,5,3 total 38
Side raises/db shrugs/flat bottom up kettle bell presses
15X14/75x12/15x10
15X14/100x10/15x10
15X14/115x10/15x10
Light band pushdowns/external rotation with mini band
75 reps/20,20
 
1/12/13-Deadlift
Deadlift in ace suit straps up
495X1
525X1
555X1
Reverse hypers
180x10
180x10
230x8 pr
Avg band pullthroughs
10,10,10
Leg raises/oblique cable crunches
Bwx15/90x12 3 sets
Walking with sled 1/2 forward 1/2 backward
45X3 laps
Notes: all the pulls were fast and easy. Will open around 540 based off today. Should be around 600 at this meet. Now I just have to find my opener for bench. Also I have read ppl having success using deca at 100mg a week for joints. Anyone.have success at these low doses? I am on trt and would t want to run a dose higher then my trt dose of 150. Just curious.
 
1/13/14-Me bench
Pull-ups
Bwx2,2,2,2,2
Bench in f6
495x0,0
Db complex
Oh-75x11
Flat-75x13
Incline-75x8, 60x8, 45x8
Wide grip.seated cable rows
165X12
180x10
195X10 pr
Rolling triceps ext/fat grip hammer curls/monster pullaparts
30x12/30x10/80 total reps
40x10/30x10
40x10/30x10
Notes: I just can not groove the f6 right. Not the shirt for me. But I learned a lot from today's session. I will use my jack shirt next week and.it.should.be a much more productive session.
 
1/16/14-Squat
De ssb squat in superior briefs
380x2 for 12 sets
Ghrs
Bwx10
Bw+20x6,6,6
Bwx6
Leg press with pause at the bottom
2Ppsx12
3Ppsx20
Abs wheel
11 pr
10
Notes: good day. That de work showed me I need to take my conditioning even more serious. Fried my back.
 
1/17/14-De bench
Close grip seated cable rows
80x10
100x10
De floor press w/ slingshot
225X3, 6 sets
Rack lockouts
315x5
365X5
405 w/ slingshotx5
455 W/ slingshotx3 pr
Pull-ups
Bwx8,6,5,5,3,3,3
Side raises/db shrugs
15X15/80x12
15X15/110x12
15X15/130x12
Light band pushdowns/micro band external rotation
100 total reps/20x3 sets
Notes: good day my back is usually fried after de work and rack lockouts. So my pull up performance is down. Shoulders are feeling beat up. After Mondays session I will dial it back for a week to rest up.
 
1/19/14-Deadlift
De sumo pulls in ace straps down
365+50lbs chainx1, 6 sets
Pendulum reverse hypers
180x12
270x12,12
Light band pull throughs
12/12/12
Leg raises/machine twists
Bwx15/70x10, 3 sets
 
1/20/14-Me bench
Bench in Jack shirt
485X1
Triceps hell
155
4 boardx8
3 boardx8
2 boardx8
1 boardx8
2 boardx5
135
4 boardx8
3 boardx8
2 boardx8
1 boardx4
Dead stop dips
Bwx10,8,6
Hammer strength high rows
180X15
270x8
270x6
180x10
180X8
180x8
Mini band pullaparts
100 total reps
Notes: finally touched in a shirt and pressed it back up. Took 485 to touch in the Jack shirt and this was a good and easy lift. I will open with 475/485. So now I have all my openers for my meet. I love the Jack shirt.
 
1/22/14-Squat
Squat in ace briefs
420X1
530X1
Ace briefs and ace suit straps up loose
620x1
Reverse light band
670x1
720x1
Ghrs
Bwx10
Bw+20x6,6,6
Bwx6
Bss
35X10
45X10
55X10
Abs wheel
12 pr, 10, 6
Notes: that is the most I have ever stood up with and squatted so it was a pr. Those were my planned attempts for the meet. So I will cycle the band's down going into the meet.
 
1/23/14-De bench
Close grip cable rows
120x12,12
De bench w/ slingshot
225x3, 2 sets
225+doubled minisx3, 2 sets
185+doubled minisx3, 2 sets
Close grip incline bench w/ shoulder saver pad
185x5,5,5
Pull-ups
Bwx6,6
Bw+20lbsx5,4,4,4
Bwx2,2,2
Side raises/Db shrugs
15X16/75x15
15x16/105x15
15X16/115x15
Light band pusdowns/bottom up.kettle bell flat bench
100 total reps/some reps with 15s and 25s, didn't keep track. Just some stability work, had a lil more in me to do it.
Notes: the close grip incline was humbling to say the least. Was not expecting my performance to be so poor. Will do that more regularly. I am considering making bottom up kettle bell presses more important like Chris duffin does. I deff need some stronger more stable shoulders. Maybe just some more strick oh work would help instead.
 
1/26/14-deadlift
Deadlift in ace suit
545X1
545+40lbsx1
545+80Lbsx0 threw me forward
595X1 pr
Reverse hypers
90x10
115X10
135X10,8
Avg band pull throughs
12,12,12
Leg raises/side bends
Bwx20/40x10
Bwx15/50x10
Hanging toe to the bar leg raises
Bwx6
Notes: hit. 20lb pr today. That lift was difficult which means I am good for around 600-610 at this meet and need to squat or bench more to achieve my goal total. Will see how rest of prep goes. Very happy about the pull regardless. I have noticed my ab work on this day is sub par. So I will start toe to bar and aim for prs with oblique work.
 
I had some chains pull me forward last session. Congrats on the PRs. Looks like you're setting up nicely.
 
rob112 said:
I had some chains pull me forward last session. Congrats on the PRs. Looks like you're setting up nicely.
Click to expand...

Thanks man. I have more heavy days before the meet. I am deff near over trained state due to cns fatigue. Just have to maintain where I am and all should go as.planned.
 
1/27/14-Me bench
Pull ups
Bwx4,3,3
2 board press
375X2
395X1 pr
Db complex every rep paused
Oh-50x12,12
Flat-50x12,12
Incline-50x8,8
Fat bar v handle seated cable rows
165X10
180x8
195X8
165X10,10
Fat grip incline Tate press/fat grip hammer curls
30x15/10,14/10,12/10
Mini band pull Sparta
100 total reps
Notes: good day. Did not come in to hit a pr or go super heavy but my team had a good atmosphere today so I went for it and got. 30Lb 2 board pr. Did some volume work with pausing for my db work to really stress my pec/delts as they are still a weak point for my bench.
 
1/29/14-Squat
Squat in ace briefs
415X1
525X1
Squat in ace briefs/ace suit
625X1
675X1
Elevated ghrs
Bwx10,8,6,6
Step ups
35Lbs dbsx8/8/8
Abs wheel
10/8/6/6
Notes: cns is shot. That 675 hit me pretty hard, thank God I am deloading my squat next week.
 
1/30/14-De bench
Medium grip cable rows warm-up
135x10,10
De bench with chains
165+40lbs chainsx4 close grip and 4 comp grip, 3 reps each set
Close grip 3 board press
225X20,20
Medium neutral grip Pulldowns
165X10,8,8,8
Pull-ups
Bwx2,2,2,2,2 speed style
Db side raises/db shrugs
15X15/80x15
15X15/100x15
15X15/120x15
Unilateral mini band pushdowns
100 total reps
Notes: easier volume day to let my cns recover. My bench work felt really good today.
 
2/2/14-Deadlift
De deadlift w/ chain
315+40lbs chainx1 6 sets
405+40Lbs chainx1 3 sets with ace suit straps down
Reverse hypers, pendulum
270x12
270+light bandsx10,10
Kettlebell swings
35lbsx10,10,10
Leg raises toes to the bar
5,4,4
Machine twists
50x10,10
Notes: Got some much needed technique work in on pulls today. I watched some Dan green pulling and tried keeping my head up more and it helped a lot at lockout and to put me in a better starting position.
 
2/3/14-Me bench
Pulls up
Bwx2,2,2,2,2 these felt awful so I knew today was going to be rough.
Bench in Jack shirt
3 board-405x1
1 board-455x1 slipped a little on the bench. Gym is warm and I am sweating horribly. Payed it no attention
485 full rangex0 slipped again. Figured chest plate was not wet enough instead of the obvious I was sliding.
515X0 slid again, called it there. Even with stick em on my back I was skidding everywhere.
Db complex with pause
Oh-60x12
Flat-60x10
Incline-60x8
Seated fat v-bar cable rows
165X12
180x10
195X8
165X12
Tate presses/hammer curls
30x12/30x12
40x10/40x8
40x10/40x8
Unilateral micro band facepulls
15,15,15,15
Notes: need to back off the exotic stims come bench time so my back is not sliding from underneath me. This will not shack my confidence going into the meet. Learned some things from this session I will use going forward. Weight right now is 219.
 
2/5/14-Squat
Squat w/ buffalo bar
330X1,1
Ace briefs
420X2
510x1,1
Ghrs
Bwx12
Bwx12
Bw+monsterx10,10,8
Bulgarian split squats
35X10
45X10
60x10
Abs wheel
10,10,10,10
Notes: nice deload day. I am not a fan of the buffalo bar and tonight I remembers why. Kills my shoulders, I squat high bar, and bc I squat high bar when I drive my arms under the bar when I reverse my squat the bar rotates the weight forward and makes the lift harder. Or maybe I need a better set up. Hips where beat up from kettle bell swings making squatting tonight harder also. Will remove the kettlebell swings. I just can't seem to handle them if loaded to any real degree.
 
Update: hurt my I.t. band doing my openers and seconds reverse band on squats the week before the meet. So I switched to bench only to avoid making it worse. There are other meets to achieve my goal.

Results: benched 529.1lbs in the 220 junior class. This I believe will soon be a state record in the bench. My worst life and I pr`d by 80lbs. Never saw this coming. Opened with 501, second 529.1, third 573 missed, I heard my shirt pop about 6-7 times on the way down and few times.going up so I just had then take it. My left side of my chest plate was in the process of blowing. Metal has some bad quality control. My right side of my chest plate is double stiched and the left side is single. No wonder it was going lol.

Plans as of now: going into a 2 or so month raw off-season, except for bench. I offered to help a team mate break in his new overkill single and double ply shirts so I will shirting up for a month or two. This is ok as my raw bench has improved greatly where my raw pull and squat have not. Looking to do another meet later this year.
 
2/26/14-De squat
De squat 50% of best raw 1rm with light bands
235+bandsx6x3
Straight bar gms
225X5,5
275X5,5
Step ups to parallel box
Bwx10
15X8
25X8
Abs wheel
6,6,6,4
Conditioning: 6 half laps sprinting with the prowler high handles with 50lbs on it

Notes: leg is feeling 100%
 
2/28/14-De bench
De floor press, % by feel, with doubled minis
185+bandsx8x3
Close grip incline press w/ shoulder saver
185X5
205x5,5,4
Pull-ups w/ various grips
10,8,6,6,6=36
Wide grip upright rows/monster band upright rows
45X10/12
55X10/12
55X10/12
Unilateral mini band pushdowns
25/25
Notes: close grip incline killed my shoulder, pecs, and triceps. Will do this for 3 more weeks. Need to improve my upper back performance.
 
Metal has changed their gear completely recently. The Ace lineup is very different now and I would imagine they've changed the Jack as well.
 
Rodja said:
Metal has changed their gear completely recently. The Ace lineup is very different now and I would imagine they've changed the Jack as well.
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It is drastically different. I have an old ace suit size 50 I pull in and I have to use a 56 over my briefs to squat.
 
3/2/14-ME Deadlift
Conventional Deadlift from Floor
455x1
475x1
495x1
525x1 PR
545x0
Reverse hypers/GHRs
25x10/bwx10
45x10/bwx10
45x10/bwx8
45x10/bwx8
Unilateral Leg Press
90x10/10/10
Side Bends/Leg Raises
45x10/bwx15
55x10/bwx12
65x10/bwx10
Conditioning: 6 Half lap sprints with the prowler, high handles, with 50lbs on it.
Notes: Got an all time PR in the conv deadlift today. 10lb PR. Not bad for not really training it.
 
3/3/14-ME Bench
Floor Press w/ Fat Football Bar Wide Grip
225x3
245x1
275x1
295x0, spotter touched the bar when I started to strain, I told him that you dont do that during ME, let me miss it or get it haha.
DB Oh Press
70x10
80x8
DB Floor Press
65x10
75x5
Medium Grip Seated Cable Rows
150x10
165x10,10
180x8
195x6
Rolling Tricep Ext/Db Curls
25x10/25x10
35x10/25x10
35x10/25x10
Unilateral Micro Band Facepulls
15,15,15,15
Notes: That bar made the floor press much much harder. Got all the work I wanted to get in today. Was very productive.
 
3/5/14-ME Squat
Squat
415x1
465 w/ Knee wrapsx0 Wraps threw me off
415 w/ Knee wrapsx1 was much harder with wraps than without.
435x1
Straight Bar GMs
225x5
235x5
Cambered Bar GMs
165x5
205x5 I prefer these on my shoulders so I stopped the straight bar gms and moved to these for my last two sets
Step Ups
20x8
30x8
40x8
Abs Wheel
8,6,6,6
Conditioning: 6 half laps with the Prowler, 70lbs on it using high handles
Notes: 40lbs off from my best ever meet raw squat. Not bad for not doing any real raw squatting in about a year. I hope to push this up this cycle and get near 500. Knee wraps threw me out of position, i saw this when doing 415 with and without them. I think they are the reason I had problems during my meet cycle going into the meet. I squatted 675 with ease in august and 675 was much harder during my meet cycle. I may just leave them out and look for a good pair of sleeves other than rehbands.
 
3/7/14-DE Bench
DE Bench w/ Doubled Minis
135x6x3
Close Grip Incline Bench w/ 2 Board
185x5
205x5
215x5
Pull-ups Various Grips
bwx5,5,5,5,5
Hammer Strength High Row/Side Raises
90x15/15x15 for 2 sets
Light Band Overhead Ext
50 total reps

3/10/14-ME Bench
Bench in Overkill Shirt (2 ply chest, 3 ply arm)
405 to 4 then 3 board, 2 reps
455x2 to 3 board
495x1 to 3 board
495x1 to 2 board
545x1 to 2 board
545x2 to 2 board, not sure if this link works but there is a video of this set. Invalid Link Removed
Oh DB Press
65x10,8
DB Floor Press
35x12,12
Seated Medium Grip Cable Rows
135x10x5
Fat Bar Football Bar JM Press/DB Curls
95x9/25x12, 3 sets
Unilateral Micro Band Facepulls
15x3
Notes: This just about killed me to finish this session. I have determined I am doing to much assistance work. I need to make this faster and easier on me somehow. I have been looking at chris's log and several elite fts guys to see how to better do this.

3/12/14-DE Squat
Raw DE Squat 55% of best 1RM w/ Light Bands
245x2x8
Add Knee Wraps, have to learn how to use these
245x2
295x2
335x2
Cambered Bar GMs
185x5
215x5,5
Step Ups
15x8
30x8
50x8
Abs Wheel
8,8,7,7
Conditioning: 6 half laps sprinting all out with the prowler, 90lbs on the prowler.
Notes: Another brutal day, I am just to slow. The conditioning had me on the ground.
 
additional notes: I need a new pair of shoes to squat in, my chucks are taking a beating pretty bad right now. Currently decreasing overall cals. Crashed estrogen levels with what I hope is adex, doubtful right now as .25mg eod for 2 doses crushed me.
 
SweetLou321 said:
So i wear a 9.5 chuck but 11 any other shoe. I go with a 9.5? Thanks for the.review!
Click to expand...

Woo that's interesting. I am with in one size in pretty much all shoe types so my chucks are a 10 and my new training shoes a ten. I just double checked lol and no problem
 
rob112 said:
Woo that's interesting. I am with in one size in pretty much all shoe types so my chucks are a 10 and my new training shoes a ten. I just double checked lol and no problem
Click to expand...

Yee i will most likely get a.10.5 and go from there. Dicks has free shipping and returns on them so i can find my size lol
 
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