Sweetlou's training log

Rodja said:
I roll them up prior to getting into the suit.
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So i stopped the formestane and my weight has been creeping up on 2.5mg letro and gyno is getting more swollin as if my estrogen is climbing back up now. How long does it take letro to kick in? Its puritys if that matters.
 
6/14/14-de lower
De squat w/ light bands to parallel box
300+bandsx6x2
De sumo deadlift w/ chains
315+40lbs chainx6x1
Ghrs
Bwx10
20x5/5
Bwx8
Standing cable crunches
135x10
150x10
135x10
Notes: super bloated and tight today was a rough day.
 
6/16/14-me bench
Bench to one board
325x1
355x1
370x1
Oh db press-85x7
Flat db press-85x8 w/ pause
Incline bb press-135x10
Neutral grip pull-ups
Bwx8/8/6
Medium grip lat pulldowns
135x10/10
Light band pushdowns
5x20
Mini band pullaparts w/ extra set of overhand and underhand at the end
10 each way
Notes: have a video of the 370 i will need to get up on youtube soon and link in here. Was a good day. I wasnt expecting to hit 370 but i did. Was suppose to underload but i felt great instead.
 
Nice, that's raw I assume. What are you weighing in at these days? I'd love to bench 370 good stuff man.
 
Randoja said:
Nice, that's raw I assume. What are you weighing in at these days? I'd love to bench 370 good stuff man.
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Yea that was raw. Just a year ago i couldnt bench 315 consistently so just time and patience. I am around 222-223 in the mornings atm.
 
SweetLou321 said:
Yea that was raw. Just a year ago i couldnt bench 315 consistently so just time and patience. I am around 222-223 in the mornings atm.
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Nice, I'm fighting to get mine up to 300 right now for USPA Nationals. 181 raw class
 
Saw the vid on fb, Lou. Safe to say your raw 2 and 3 board presses are pretty sturdy right now. Good job fighting it off the board until you got it where you were strong.
 
herderdude said:
Saw the vid on fb, Lou. Safe to say your raw 2 and 3 board presses are pretty sturdy right now. Good job fighting it off the board until you got it where you were strong.
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Thanks man i havent benched to a one board in forever. So it was a nice change of pace. Need more shoulder strength.
 
6/18/14-me lower
Sumo pull off floor
495x1
525x1
545x1
555x1 30lb pr and my best raw pull ever by 10lbs sumo or conv
Rdls
225x6
275x6
315x6 pr
Unilateral leg press w/ pause
180x10
230x10
300x10
Leg raises
Bwx20/20/20
Notes: estrogen is crushed and i felt it today. Still managed a great pr pull. Was brutual. Almost passed out at lockout. My sticking point or slow point is right below my knee sumo and conv. How odd. I think it is an issue with not trying to accelerate once off the floor as hard as i can. I did it on my 555 and it was a better overall pull then 545.
 
Nice dude, that's a legit pull. Lol I remember way back before I ever powerlifted you would critique my bent back, touch and go, deads with straps. I don't think I ever thanked you for the advice at the time, but thanks. You'll be happy to know I ditched the straps and cleaned up my form like you advised. But now don't let me catch you, going for 550 next month. I think you have more quick progress on sumo coming if you are hitting 30lb PRs and all time PRs over conv best. I always wanted to try sumo, but never seem to find the training time for it between meets.
 
Randoja said:
Nice dude, that's a legit pull. Lol I remember way back before I ever powerlifted you would critique my bent back, touch and go, deads with straps. I don't think I ever thanked you for the advice at the time, but thanks. You'll be happy to know I ditched the straps and cleaned up my form like you advised. But now don't let me catch you, going for 550 next month. I think you have more quick progress on sumo coming if you are hitting 30lb PRs and all time PRs over conv best. I always wanted to try sumo, but never seem to find the training time for it between meets.
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My pulls have been the slowest to progress over the last year. So be all means catch me. Give me someone to compete against. No problem man. I have seen some of your recent pulls and they look really good. Keep it up. 550 at 181 is good.
 
6/20/14-de bench
De bench w/ doubled mini bands
175+bandsx9x3 close/comp/wide
Jm press
185x4x5
Seated wide grip cable rows w/ pause at contraction
135x10
150x3x10
Side raises/bb curls
15x12/45x12 2 sets
15x12/65x8
V bar pushdowns/rope face pulls
45x15/45x12
60x15/45x12 2 sets
Notes: so i have felt utterly horrible since tuesday. I was attempting to.crush my estrogen which i believe i did but it didnt really help my gyno issue to much. Not sure where to go from here as i can barely get threw the day as is right now. I orderes ralox and hope that maybe dropping my trt down or something plus that might do the trick. I feel like death lol. I will take any suggestions.
 
6/21/14-de lower
De squat w/ ssb to parallel box w/ chains
240+40lbs chainx10x2
Ghrs
Bwx10
Bw+25x8 pr
Bw+35x5\3 pr
Bwx8
Abs wheel
10/7/7
Sumo shrugs w/ pause at top
225x12/12
Gpp:walking with sled. 45lbs on sled walked around obb 3 times.
Notes: right hip was very tight today but was very fast on de sets. Pred on ghrs which i wasnt expecting today but felt good on it. Then did my fav abs ex and tried brian carrols sumo shrugs. Liked em. Finally did some gpp. I have been slacking on this. Being mind ****ed by girls lately in my personal life. Need to break away from that for my lifting and other aspects of my life.
 
Those are some hefty GHRs, man. Nice work.
 
6/23/14-me bench
Bench w/ slingshot
365x1
385x1 pr
405x0 not today
Incline bench
205x3x5
Wide grip pull-ups
Bwx12/10/5
Medium grip pulldowns
135x10/10
V bar pushdowns
60x4x12
Mini band pullapart complex w/ extra overhand and underhand sets
2 sets 10 reps each way
Gpp: rows w/ sled and walk back with arms out front. 25lbs one lap and 50lbs 2 laps.
Notes: somewhat depleted today, had a good day regardless though. Broke down my incline to try and use my shoulders/pecs and not drive through the movement.
 
6/25/14-me lower
Squat w/ reverse light band
505x1
Add ace suit straps down
595x1
645x1
685x1
Reverse hypers
90x3x10
Random ghrs to get some videos for brian schwab on the home ghr
Bulgarian split squat w/ 2 inch added rom
30lb dbsx3x10
Light band crunches, forward, to each oblique
10 reps each way, 3 sets
Notes: hit a huge lift today. Have some videos. Looked great. Easy too. Hoping for 750-800 in full gear. Did a video for.brian and his home ghr. Thing rocks and if i ever needed a good ghr id get his.
 
6/27/14-de bench
De bench w/ chain
185+40lbs chainx9x3 close/comp/wide
Jm press
185x5
205x5
225x5/5
Seated wide grip cable rows w/ pause at contraction
150x10
165x4x8
Side raises/rope face pulls/bb curls
10x15/60x10/45x10
15x15/60x10/65x8
20x12/60x10/65x8
Unilateral mini band pushdowns
100 total reps
Notes: good day and felt good. Moved quick and got exactly what i wanted in. Hoping to pr on jm press next week.
 
6/28/14-de lower
De squat w/ squat bar w/ chains to parallel box
275+40lbs chainx10x2, last set was below parallel box
De conv/sumo pulls
315+40lbs chainx12x1. Went overboard here. Did 4 extra sumo and finally started to get my raw sumo groove back.
Ghrs
Bwx10/10/10/8/6
Abs wheel
8/6/6
Conditioning: 5 laps with the prowler with 90lbs on it
Lay on the ground 10min
Notes: great day, everything is coming together. Felt good and strong on squats and got some get work with form. Pulls need work. Conv felt rusty but i am starting to get my groove on sumo. Conditioning sucked, need more of it.
 
Logged some good sessions here, since I last visited. Keep it up bro.
 
6/30/14-me bench
Bench w/ cambered bar for about a 2 inch deficit
275x2 pr
285x1 pr
295x1 pr
Incline bench
185x5
205x5
215x5
225X5
Pull-ups, tried to use perfect form
Bwx8/5/5/3/2
Wide grip pulldowns
135x8
V-bar pushdowns
45x15
60x4x15
Mini band pullapart complex with extra overhand and underhand set at the end
2 sets 10 reps each way
Conditioning: prowler sprints 3 laps w/ 90lbs on it.
Notes: those cambered bar benches were brutal. Total form break down. Really challenged. Me. Hope to break an incline pr next week.
 
7/2/14-me lower
Sumo pull in ace suit
Straps down
495x1
Straps up loose
545x1
Straps up tight
600x1
620x1 20lb all time best pr
Reverse hypers
90x4x10
Bss w/ added rom
20x8
30X8
40x8
Light band ab crunchs to front and both sides triset
4x10 each way
Notes: very happy with my pulling today. Need to get my technique dialed back in 100% and currently getting 65lbs out of my suit. I think i can push that closer to 80-90 if i get everything put together and peaked. Also that 620 was not 100%. Felt and looked about 95%. 20lb pr.
 
7/3/14-de bench
De bench w/ doubled mini bands
175+bandsx8x3 comp grip
Jm press
225X3
245X3
275X3 30lb pr
Seated wide grip cable rows w/ pause at contraction
150x10
165X4x10
Side raises/rope facepulls/bb curls
10X15/45x12/45x10
15X15/45x12/65x8
20X14/45x12/45x14
Light band pushdowns
100 total reps
Notes: hit a huge pr on jm press which i was gunning for today. Also did better on cable rows then last week. Good day.
 
7/7/14-me bench
Close grip football bar incline
225x3
Incline bench
205x5
225x5
235x5 pr
Pull-ups
Bwx4x8
Wide grip pull-downs
135X2x10
Rope pressdowns
45x15/12/10/8/6
Mini band pullapart complex w/ extra overhand and underhand set at the end
2 sets 10 reps each way
Gpp: half lap row/half lap oh ext/full lap shoulder circles while walking
45x1
70x3
Notes: was beat up going in so i picked something that would challenge me and be an underload. That 225 was brutual. Will try mpre often.
 
7/8/14-me lower
Raw squat w/ wraps
455x1
485x1 form broke down
465x3
Reverse hypers
90x5x10
Db Bss w/ added rom
25x8
35x8
45x8
60X8
75x8 30lbs pr
Standing abs crunch to front and both sides
Light bandx10 each
Avg bandx2x10 each
Gpp: walk with sled 2 laps a set with first lap going forward and second going backward
70x3 sets
Notes: my raw squat sucks and falls apart in the whole. Got a good lift in. Would need serious training with pauses if i want it to move fast. To bad i am transitioning back into gear.
 
Hard to be good at both simultaneously, man. Your rev band squats looked great from a couple weeks ago. I learned just how hard it is to be good at both the other day. Went to do my raw 1 board and totally forgot that when I'm raw, I have to load in my lats.
 
herderdude said:
Hard to be good at both simultaneously, man. Your rev band squats looked great from a couple weeks ago. I learned just how hard it is to be good at both the other day. Went to do my raw 1 board and totally forgot that when I'm raw, I have to load in my lats.
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You have to load your lats on both. But i agree it is very hard. My raw work on the squat is just to maintain my skill while in gear. I just noticed how bad i am at it.
 
7/11/14-de bench
De bench w/ chains
185+40lbs chainx8x3 all comp grip
Jm press
185x5
185+40lbs chainx5
185+80lbs chainx5
185x10
Seated wide grip cable rows w/ 1 second pause at contraction
165x5x8
Side raises/rope face pulls/bb curls
10x15/45x12/45x10
15x15/45x12/65x10
20x15/45x12/65x10
Light band pushdowns
100 total reps.
Conditioning: none got called into work early.
Notes: easier day. I am just lining all my training up together finally so it all changes every 3 weeks.
 
7/12/14-de lower
De parallel box squat w/ ssb and light bands
240+bandsx8x2
De conv/sumo pull w/ chains
315+40lbs chainx2x1
315+80lbs chainx4x1
Ghrs
Bwx2x8
Bw+light bandx2x7 pr
Bwx12
Abs wheel
3x8
Conditoning: none, have a hot date tonight and didnt want to be dead for it.
Notes: good day. Very fast and focused.
 
7/14/14-me bench
Floor press w/ 70% bar weight with chain added
225+80lbs chainx3
225+120lbs chainx3
225+140lbs chainx1
Sohp
135x8
155x8
115x8
Pull-ups
Bwx8,8,8,
Mcgill pull-ups
5x1
Rope pressdown
45x15/12/10/8/6
Mini band pullapart complex w/ extra overhand and underhand set
2 sets of 10 each way
Notes: i felt my pec start to go on the sohp. So i restrained it. Fun. I have reprogramed to only use lifts that dint bother it. Time to stop being stubborn. It is a good learning experience. No bruising and full range of motion. No real pain today. So most likely grade 1
 
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