Sweetlou's training log

5/23/14-de bench
De floor press with chains, 60% bar weight and 10ish% chain weight
185+40lbs chainx8x3. 4 med and 4 comp grip.
Rack lockouts w/ slingshot
405x5
455x7 2 rep pr
275 no sling shotx10
Kroc rows
100x30 each arm
Side raises/scarecrows/bb curls
10x10/5x10/45x10
15x15/5x10/65x10
15x15/5x10/75x8
Notes: great session. Got in and put in good time. Nailed a rack lockout rep pr even though I feel pretty beat up from Wednesday. Did Kroc rows bc I love.them and hate them. Decided since.obb only.goes up to 125 I will have two weights I can work on.rep prs with depending on how beat up I am. Today I was beat up.
 
Nice session lou. I lold at your pr - so much weight.

Are the 100s or 125s rubber plates (what im really asking is are they flat at the ends)? Honestly it might not matter for this trick, but you might be able to add dimes to each side of the db and tie it all up with a couple of light bands.
 
Haha thanks man. Top end is definitely my strong point. They are round plates not rubber flat ones. Idk if that trick would work.
 
5/25/14-de lower
De squat w/ chain w/ parallel box
60% bar weight about 10% chain weight
270+40lbs chainx8x2
Ghrs
Bwx10,10,8,5
Roman chair
35x10
45X8
55x8
Gpp: walk with sled 3 laps with 45lbs on sled
Notes: speed work was hard today. I was very bloated which didn't help. I decided to use the mastadon bar today. That bar always gives me issues but I will most likely be using that or the squat bar at meets so I plan to do all my speed work with either of those bars from now on to get my form dialed in on them. Decided I need to move faster in my workouts and try to include some gpp when not doing speed pulls. Will be transitioning back into gear this next 6 week cycle so I am beginning to prep my body for that.
 
5/26/14-me bench
2 board press with bands, doubled mini bands, about 80lbs band tension at the top.
305+bandsx1
315+bandsx1
335+bandsx1
Sohp
155x6
165x6
145X6
Wide grip pull-ups
Bwx10,10,5
Underhand grip pull-downs
120x10,10
Unilateral mini band touchdowns
100 total reps
Mini band pullaparts complex with an extra overhand and underhand set at the end
10 reps each way 2 sets
Notes: starting to transition some me lifts back over to gear specific. Hit a hard single today with about 415 top weight. Did some good ohp today and really hit the weaker shoulder hard. Did the lift to build my bench not to build the movement itself. Tried underhand pull downs the first time in forever and they felt great. Will try to include more underhand work in the future.
 
5/28/14-me lower
Comp squat
W/ wraps
455x1
475x1
With ace suit straps down no wraps
505x1
555x1
605x1
Rounded back ssb gms
240x5,5,5
Step ups
25x10
40x10
55X10 pr
Side bends
60x10
70x10
80x10 pr
Notes: was planning on doing a triple at 90% raw but my spotters racked it after one rep so I took 95% also. Then I wanted to see how 2 plys of ace material felt after 12 weeks of pretty much no gear. Blew up 605 And could have gone much heavier but shut it down anyways. Very happy with this lift. Trying some more direct erector type stuff as my training partner does it and attributes it to his 650 raw pull at 220. We will see how it goes.
 
5/30/14-De bench
De floor press w/ chain
50% bar weight about 10% chain weight
155+40lbs chainx9x3 comp/med/close grip
Close grip incline with shoulder saver
185x6
205x6
225x6 pr
Wide grip seated cable rows
165x10
195x10
225X
 
5/30/14-De bench
De floor press w/ chain
50% bar weight about 10% chain weight
155+40lbs chainx9x3 comp/med/close grip
Close grip incline with shoulder saver
185x6
205x6
225x6 pr
Wide grip seated cable rows
165x10
195x10
225X10, pr, the whole stack lol
Side raises/scarecrows/bb curls/overhead light band ext
10x15/5x10/45x10/20
15x15/5x10/65x10/15
15x15/5x10/65x10/15
Notes: took forever to get started once we got there bc the gym was packed but once we got going it was smooth sailing. Great day felt strong. Excited for training days coming up. Snagged 2 prs today also.
 
5/31/14-De lower
De squat w/ light bands to parallel box, 50% bar weight
250+bandsx8x2
De sumo pulls w/ doubled minis
315x4x1
365x2x1
Ghrs
Bwx10,10,10,8
Standing cable crunches
105x3x12
Notes: was a decent day. Squats went great. Have some tightness in my right.shoulder if I can work out will make my set up smoother. Also my sumo form was everywhere today trying to dial it back in seeing what I like and don't like now with the break. Will probably stick my Chris duffin style set up for now. Allows me to get more rotation at the hips and tighter ingeneral. Partner passed put pulling today so things started to shut down.after that. He was ok. Not enough food+to many stims+not enough water+bands equaled him hitting the floor. Sucked.
 
6/2/14-Me bench
Floor press
275x2
295X2
315x2 pr
Db complex
Oh-80x10
Flat-80x10
Incline-80x10
Decline-80x10
Wide grip pull-ups
Bwx10/8/5
Close grip neutral grip pulldowns
135x12/12
Unilateral mini band pushdowns
100 reps
Mini band pullapart complex with extra overhand and underhand sets.
2 sets 10 reps each way.
Notes: was not my best day feeling wise in the gym but got a 2 rep pr today which I was very happy about. Also got what I think is a pr on the db complex.
 
6/4/14-me lower
Sumo pulls raw off about a 3 inch block
565x2
585x2
605x1
Rdls
275x6/6/4
Unilateral leg press w/ a pause at the bottom.
2ppsx10/10
Leg raises
Bwx12/12/20
Notes: surprised myself on the sumo block pulls today. Have some form things I need to clean up on my lockouts. The 605 was brutal but I never felt like I hitched however I was told I did hitch and also told I didn't hitch but I was shaking so I could get reds for that if I was in a meet. That is what I need to clean up so it's a cleaner and smoother lift. That is the most I have ever pulled raw let alone geared in any sumo variation. Any tips on how to not shake on 100% lifts would be appreciated as it do it sumo and conv.
 
SweetLou321 said:
6/4/14-me lower Sumo pulls raw off about a 3 inch block 565x2 585x2 605x1 Rdls 275x6/6/4 Unilateral leg press w/ a pause at the bottom. 2ppsx10/10 Leg raises Bwx12/12/20 Notes: surprised myself on the sumo block pulls today. Have some form things I need to clean up on my lockouts. The 605 was brutal but I never felt like I hitched however I was told I did hitch and also told I didn't hitch but I was shaking so I could get reds for that if I was in a meet. That is what I need to clean up so it's a cleaner and smoother lift. That is the most I have ever pulled raw let alone geared in any sumo variation. Any tips on how to not shake on 100% lifts would be appreciated as it do it sumo and conv.
Click to expand...

Do you shake on squats as well?
 
SweetLou321 said:
95% and above usually.
Click to expand...

Catch some vid next time you go that heavy. I'm curious to see how much shake there is. It's a bit odd that you don't do it on squat. I'm trying to figure out a reason, but I'm drawing a blank outside of the CNS due to the deadlift being the most physically demanding.
 
Napalm shakes on max effort deads as well. Unfortunately he is off the grid to ask.
 
Rodja said:
Catch some vid next time you go that heavy. I'm curious to see how much shake there is. It's a bit odd that you don't do it on squat. I'm trying to figure out a reason, but I'm drawing a blank outside of the CNS due to the deadlift being the most physically demanding.
Click to expand...

I assume it is a mix of cns overload due to not having the proper motor patterns atm. I pulled raw conv for 12 weeks and by the end it was much less then at the beginning. And that was the second time I have pulled heavy raw sumo in over a year. Soist likely cns. Will grab video 2 weeks from now when.I test my raw sumo pull.
 
6/6/14-DE Bench
DE Floor Press w/ Quad Micros
135+bandsx9x3 comp/med/close
Close Grip Incline w/ Shoulder Saver
185x6
225x7 PR
235x6 PR
Wide Grip Seated Cable Rows
195x10
225x10/8
150x14
Side Raises/Rear Raises/Tate Curls w/ Mini Band/Overhead ext w/ Light Band
10x15/10x10/15/20
15x15/10x10/15/15
15x15/10x10/15/15
Notes: Suprised myself to get 2 prs on the incline today. Only planed on doing the 235 for 3-4 reps but felt strong for once so I got all 6 reps. I am not sure why but lately I feel out of it mentally and libido. Also not as full as normal and feel flat. weight is holding around 222. I have stopped using any ais last week as I just dont feel i need them. Have been using nolva for some minor gyno issues at 10mg a day. I suspect this is causing my issues and have since stopped its use.
 
6/8/14-de lower
De squat w/ ssb w/ light bands to parallel box
240+bandsx8x2 55%
Ghrs
Bwx10x4
Standing cable crunches
135x10
150x10
120x14
Notes: nice and quick day. So i have some gyno issues i have been dealing with after my dr prescribed dhea which just drove up my e2 and not my dhea levels. Since i have stopped it and started low dose form. Should i just let my estrogen level out and hope it clears up or letro it away suck it up in the gym and bedroom for a few weeks followed by aromasin/nolva then low dose ai that point forward?
 
Rodja said:
How long has it been there?
Click to expand...

It was off an on for about 5 monthes now. Got at its worse 3 monthes ago when it rebounded after using low dose letro for mentdione while getting for a meet. I tapered off onto formeron but that stuff did nothing for me even at 200mg a day since then it has been ok using adex/asin but still there.
 
Rodja said:
Letro may be the only option unless you can find some good Raloxifene.
Click to expand...

I have only seen it at one rc place and it was out of stock. Havent seen any ugls or hg anywhere though. It was gone when i used .6mg letro e3d on the ment so i hope it works. Which ai do you prefer on blast/cruise?
 
SweetLou321 said:
I have only seen it at one rc place and it was out of stock. Havent seen any ugls or hg anywhere though. It was gone when i used .6mg letro e3d on the ment so i hope it works. Which ai do you prefer on blast/cruise?
Click to expand...
I was using Arimistane, but switched to Exemestane about 3 months ago.
 
6/9/14-me bench
Raw comp bench
275x3
295x3
315x3 pr
325x3 pr
Bench daddy
365x1
slingshot
365x1
Db complex
Oh-65x15
Flat-65x15
Incline-65x10
Dips-bwx12
Wide grip pull-ups
Bwx10/8/6
Underhand pulldowns
120x12
135x10
Unilateral mini band pushdowns
100 total reps
Mini band pullapart complex w/ extra overhand and underhand set at the end
2 sets 10 reps each way
Notes: got a rep pr on 315 then beat that with 325. Tried out the bench daddy today felt awkward and weird. Might stick with the slingshot for my overload work for now. Was tired after me so took it easier on the rest.
 
Nice repping! My training partner LOVES his bench daddy. It's a strong little piece of equipment. He wears his all the way up to his armpits and I have to fold it down after he takes the handoff.
 
herderdude said:
Nice repping! My training partner LOVES his bench daddy. It's a strong little piece of equipment. He wears his all the way up to his armpits and I have to fold it down after he takes the handoff.
Click to expand...

Thanks man! Yea i have used it before. I will try it again soon with some warm ups in it so i can get use to the groove. I always used the slingshot so i am use to it i guess.
 
6/11/14-me lower
Ssb squat to parallel box
380x1
420x1
Add tight ace suit straps down
470x0 didmt hit the box
510x0 same
560x0 same
600x0 caved to touch and couldnt recover
Rdls
225x6
275x6/6
Unilateral leg press w/ pause at bottom
1ppsx10
2ppsx10
2pps and 2 25sx10
Leg raises
Bwx20/18/18
Notes: this tight ace suit is the suit i deadlifted in. Needless to say its much to tight to pull and maybe to tight to squat. Taking over 6 to effectly touch a parallel box was a bit much. I was not ready for that cns wise or muscularly. I started letro and already see improvements but also feel like death. Is there anything i can take with the letro to feel better while taking it? Also since my suit is so tight should i cut bf so it fits better or just toss it aside and use my squat gear? Also that 420 is only 20lbs less then my best raw ssb with wraps and no box.
 
What's the dose of letro? I've had to toss certain pieces of gear since they've gotten too tight.
 
Rodja said:
What's the dose of letro? I've had to toss certain pieces of gear since they've gotten too tight.
Click to expand...

I was cycling upward as that is what i have read to do.
Day 1-.625mg
Day 2-1.25mg
Day 3-1.8ish mg
Day 4- havent dosed yet. I am also running 100mg formestane as i was using that before the letro and wasnt.gonna remove it until it reached saturation. I am light headed, dry, joint pain, dead libido, no erection, and lethargic. Also have headaches all throughout the day.

I may just cut 10lbs and see how i do. Or cut it into comp tight briefs lol
 
The double AI action can't be great for overall well being. Coming off the form will help, though.

Does the suit shoot your knees in? I was wearing a 44 Ace brief, but they were too tight and shooting my knees in out of the hole so I moved up to a 46 Ace brief.
 
Rodja said:
The double AI action can't be great for overall well being. Coming off the form will help, though.

Does the suit shoot your knees in? I was wearing a 44 Ace brief, but they were too tight and shooting my knees in out of the hole so I moved up to a 46 Ace brief.
Click to expand...

I know it cant but i have used the letro protocol before and it was just as bad. Just curious if adding anything would help?

No it doesnt it just is near impossible to get all the way up and is brutally hard to get the depth.
 
SweetLou321 said:
I know it cant but i have used the letro protocol before and it was just as bad. Just curious if adding anything would help? No it doesnt it just is near impossible to get all the way up and is brutally hard to get the depth.
Click to expand...

I'm not sure what could be possibly added to alleviate this.

Have you tried rolling up the legs? It helps me to open up my hips.
 
Rodja said:
I'm not sure what could be possibly added to alleviate this.

Have you tried rolling up the legs? It helps me to open up my hips.
Click to expand...

They are so tight on my legs i can barely walk. So i dont know if i can roll the legs up. Thanks i doubted anything would help to be honest other then just sucking it up.
 
6/12/14-de bench
De floor press w/ chains
165+40lbs chainx9x3 close/med/comp
Overhead rack lockouts
185x5
225x5
275x3
Kroc rows
100x31 each arm. Pr
Side raises/rear raises/db hammer curls
10x15/10x10/25x12
15x15/10x10/30x10
15x15/10x10/35x10
Notes: busy night at the gym so i tried something new for assistance. It was hard but good also.
 
Duramaxhd said:
What is this overhead rack lockouts u speak of?
Click to expand...

Its an old westside movement. Have the pins set just above your head and sit in an overhead press seat and forcefully lock the weight out overhead with your shoulders and triceps. Like a dead press overhead press.
 
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