Sweetlou's training log

7/16/14-me lower
1 inch deficit conv pulls raw
455X2
495x2 pr
Cambered bar gms
225x5
275x5
295x5 pr
Db Step ups
40x8
50x8
60x8 pr
Side bends
50x10
60x2x10
Gpp: walk one lap forward then one lap backward back to back. That is one set.
90lbs on sledx3 sets
Notes: felt like crap today and still managed 3 prs. In the end i am very happy. Things are going good still.
 
Big pulls from a deficit there and really big GMs. Helluva day.
 
7/17/14-de bench
De bench w/ chain to 1 board
135x2x3
135+40lbs chainx2x3
135+80lbs chainx2x3
Rolling db tricep ext
40x5x12
Chest supported incline db row w/ pause at contraction
65x10
85x4x8
Side raises/rear raises/front kettlebell raises/oh kettlebell press
15X15/15x10/15x10/15x10, 3 sets
Db curls
25x3x10
Notes: turned down my pressing workouts a little. So de day will be mlre volume based for this 3 week wave. Pec felt fine today but decided not to push it. Happy i was able to do everything i had planned regardless. Gotta heal up.
 
7/20/14-de squat
De box squat w/ cambered bar
225+Light bandsx4x2
275+light bandsx2x2
275+Light and mini bandsx2x2, this is about where i needed to be with this bar
Ghrs
Bwx10/10
Bw+10x8
Bw+20x7
Bwx6
Conv bb shrugs
225x2x20
Standing cable crunchs
120X10
135X2x10
Conditioning: 3 laps sprinting with the prowler with 90lbs on it
Notes: good and fast day. Since hurting my pec i decided to take it easy on it as much as possible. The cambered bar was interesting. Never squatted with it. I like it and will add.it in when my shoulders/pecs need a break and.i dont want to rely on the ssb to much.
 
SweetLou321 said:
7/20/14-de squat
De box squat w/ cambered bar
225+Light bandsx4x2
275+light bandsx2x2
275+Light and mini bandsx2x2, this is about where i needed to be with this bar
Ghrs
Bwx10/10
Bw+10x8
Bw+20x7
Bwx6
Conv bb shrugs
225x2x20
Standing cable crunchs
120X10
135X2x10
Conditioning: 3 laps sprinting with the prowler with 90lbs on it
Notes: good and fast day. Since hurting my pec i decided to take it easy on it as much as possible. The cambered bar was interesting. Never squatted with it. I like it and will add.it in when my shoulders/pecs need a break and.i dont want to rely on the ssb to much.
Click to expand...

What's wrong with using the ssb? Too different from competition squat? I find it's very forgiving on tight pecs /shoulders
 
aceroni said:
What's wrong with using the ssb? Too different from competition squat? I find it's very forgiving on tight pecs /shoulders
Click to expand...

Nothing is wrong with it. I just dont want to only use that bar while i give my pec a break. Id like to have some options is all.
 
7/21/14-me bench
Bench to 1 board w/ slingshot
315x3
335x3, both easy no pec pain so shut it down
Oh db press
60x10
70x2x10
Flat db press
20x20
Mcgill pull-ups
Bwx10x2
Bwx10
Light band pushdowns
100 total reps
Mini band pullapart complex w/ extra overhand and underhand set
2 sets 10 each way
 
7/23/14-me lower
Ssb squat to parallel box
420x1
Add ace suit only straps down
420x0
510x0
560x1
Cambered bar gms
225x5
275x2x5
135x8
Db step ups
40x10
50x2x10
Side bends
50x10
60x10
70x10
Gpp: 1 lap walking forward and 1 lap walking backward w/ sled no break
70lbs on sledx3 trips
Notes: touched and squatted to a box today. Was way different box squatting to parallel in gear then i expected. Very hard. Great day.
 
7/25/14-de bench
De bench to 1 board w/ chains
155X3x3
155+40lbs chainx3x3
155+80Lbs chainx3x3
Low incline tate presses
40X5x12
Incline chest supported db rows w/ pause at contraction
75X8
90x4x8
Side raises/rear raises/front kettlebell raises/bottom up kettlebell sohp
15X15/10x10/15x10/15x12 3 sets
Db curls
25x10
30x10
35X7
Notes: slowly working my way back up. No pec pain. Felt really good and strong today.
 
7/26/14-De lower
De Cambered bar below parallel box squat w/ light bands
315+bandsx6x2
De Sumo/conv pull w/ chain
315X2x1
315+40lbs chainx2x1
315+80lbs chainx4x1
Ghrs/standing cable crunches
Bwx10/105x10
Bwx10/120x10
Bw+20x6/135x10
Bw+35x7 pr/150x12 pr
Bwx8/105x8
Conditioning: sprints w/ prowler and 90lbs on it. 3 laps.
Notes: losing weight and feeling strong. I blew threw this session with some speed and intensity i havent had in ages. Times all my de work. Nailed a superset pr on two lifts i usually have a hard enough time pring on alone. Gpp/conditioning makes a world of difference.
 
7/28/14-Me bench
Bench w/ slingshot
335X3
365X3
375X3 pr
Walking standing oh db press
70x8, 6
50X8
Flat db press
20X20
30x20
Mcgill pull-ups
Bwx12x2
Bwx6
Light 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: no pec pain today so i went full range and just good so i snaged a little 10lb pr. The chris duffin style ohp is brutal but i like it better.
 
7/30/14-me lower
Sumo pull in suit straps down 80% of best 1rm added chains to max
495+200lbs chainx1
Cambered bar gms
225x3x5
Db Step ups/side bends
30x10/50x10
50x10/60x10
50x10/75x10 pr
Notes: hit a good single then breezed thru the rest to get over to the new gfs so we could eat and head to the beach for the day. That was my gpp. Was an awesome day. Dating a figurr competitor has turned out to be a great decision.
 
8/1/14-de bench
De bench to 1 board w/ chains
185x3x3
185+40lbs chainx3x3
185+80lbs chainx3x3
Low incline tate presses
50x3x8
35x3x12
Kroc rows
125x25 pr
80X10
Side raises/mini band pullaparts/kb front raises/sohp kb presses
10x15/20/15x10/15x12
15x15/20/15x10/15x12
15x15/20/15x10/25x8
Db curls
25x10
30x10
35x8
Notes: felt good and strong today. About 95% and ready to get back to normal training next week!
 
8/2/14-de lower
Schwab style de squat to below parallel box w/ buffalo bar and chains
255x2x2
255+40lbs chainx2x2
255+80lbs chainx2x2
255+120Lbs chainx2x2
Ghrs
Bwx4x10
Standing cable crunches
120x10
135x2x10
Bb shrugs
225x2x20
Conditioning: prowler sprints, 90lbs on prowler, 3 laps
Notes: good session. Dialed back the intensity a touch as with the weight loss, gpp, conditoning, and increased volume i am starting to feel beat up. Volume will be the first to cut back some. No pec pain squatting today which was nice and i used schwabs de style so i can get all my 3 week waves lined up again.
 
8/4/14-me bench
Floor press
275x1
315x1
325x1 pr
Db floor press
50x3x15
Pull-up complex
Close under-bwx5
Close over-bwx5
Medium under-bwx5
Medium over-bwx5
Wide under-bwx5
Wide over-bwx5
Rope pressdowns
45X3x15
Mini band pullapart complex w/ extra over/underhand sets
2 sets 10 reps each way.
Notes: no pec pain, got a nice 10lb pr. Everything is going great. So much for underloading lol
 
8/6/14-me lower
Comp squat
W/ wraps 465x1
W/ ace suit straps down no briefs w/ wraps
595x1
645x1 25lb pr
Reverse hypers w/ pause at the top
45x10
70x3x10
Unilateral leg press w/ pause at the bottom
200x10
270x2x10
Leg raises
Bwx20
Bw+10x2x12
Gpp: walk with sled 1 lap forward and 1 lap backward back to back, 45lbs on sled times 3 laps
Notes: great training session. Getting excited to see what i can do in full gear.
 
8/9/14-de bench
De bench w/ doubled mini bands
175x8x3
Jm press, reset to mirror the exact way jm blakely explains it
135x4x6
Db rows working on core stabilization
100x3x10
Seated wide grip cable rows, same as above
135x2x10
Side raises/micro band facepulls/front kb raises/walking bottom up kb press
10x15/12/15x10/15x12
15x15/12/15x10/15x12, 2 sets
Db hammer curls
25x10
30x10
35x10
Notes: good session. Working on.somethings i need to address.
 
I feel like waving JM presses is pretty necessary, my form loosens up a ton as I go heavy with them.
 
herderdude said:
I feel like waving JM presses is pretty necessary, my form loosens up a ton as I go heavy with them.
Click to expand...

Well i always thought i did them right until i saw a video of jm explaining exactly how to do them and that changed everything and made it a lot harder. But yes form does loosen up a lot as you push the numbers up.
 
8/11/12-de lower
De box squat w/ mastadon bar to parallel box w/ chains
250+40lbs chainx5x2
250+60lbs chainx5x2
De conv/sumo deadlift w/ chains
315+80lbs chainx6x1
Ghrs
Bw+mini bandx8
Bw+light bandx8,6,6
Abs wheel
3X8
Conditioning: 3 laps with 90lbs on the prowlers sprints
Notes: good day really working on getting my core locked in with the rest of me on my lifts
 
Got all my gear back from ginny. I think she made my briefs and suit to tight. It will take a miracle to get these on. Shirt fits well and will be using it tonight.
 
SweetLou321 said:
Got all my gear back from ginny. I think she made my briefs and suit to tight. It will take a miracle to get these on. Shirt fits well and will be using it tonight.
Click to expand...

Woo! Bring on the Great Pumpkin Bench Shirt, Charlie Brown!

Do you or the guys at OBB have any tricks for stretching or fitting into tight gear?
 
What do you guys recommend for someone with small arms on the JMs? Aside from grow some lol
 
herderdude said:
Woo! Bring on the Great Pumpkin Bench Shirt, Charlie Brown!

Do you or the guys at OBB have any tricks for stretching or fitting into tight gear?
Click to expand...

Lol yes my pumpkin shirt is back. Nope. I wear some of the tightest gear at obb and my tip is buy shirt and suit slippers lol
 
8/12/14-me bench
Bench in jack shirt to 2 board
545x1
585X1 40lb pr
Db floor press
65x3x8
Pull-up complex
Close under-bwx6
Close over-bwx6
Medium under-bwx6
Medium over-bwx6
Wide under-bwx6
Wide over-bwx6
Rope pushdowns
45x3x15
Mini band pullapart complex w/ extra over and underhand set at end
2 sets 10 reps each way
Notes: havent been in a shirt since march and hit a 40lb 2 board pr amd.finally pressed 585 and held it. Felt great. And the more weight i added to the bar the better each set felt. Goal is 600 next meet. Got my briefs ans suit on. Fits like a gloove and i love it. Goal in this combo is 800.
 
Nice work! Blew up that 2 board. 2 grand total, coming in hot.
 
Just wanted to share what ginny did to my gear. She always does a great job and for a fair price. It also only usually takes her a month to do it. The first is a 54 jack with the arms taken out, an inch removed off the bottom to get it over my elbows, and the whole chest plate has been reinforced. The second is a pair of 48 ace briefs with the hips and waist taken in, i had he cut the front open so i could get it on with a tighter fit in the waist and hips since my legs are bigger then those measurements, and the velcro was added to tighten it back together to remove excess material for a tighter fit with my belt and less material wrinkling up.

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8/14/14-Me lower
2 inch sumo block pull, raw
545x1
585x1
605x0
Reverse hypers w/ pause at top
90x3x10
Kettlebell swings
15x3x20
Russian twists
15x3x20
Gpp: walking with sled. 1 lap walking forward and 1 lap walking backward back to back. 1 set w/ 45, 2 sets w/ 70
Notes: i wanted to push to failure today. I needed to see why my sumo pull wasnt moving like it should. After the hard 585 on 605 my hips couldnt maintain position to break the blocks so i fell forward to do it. So i am going to finally making bringing up my hips a priority. The gpp was done with each step being as strong as possible and firing my glutes/quads/hamstrings. Things that will be added. Pause ssb squats, kb swing, banded demil deads. Things im keeping gms but switching to banded, reverse hypers w/ pause, and step ups. Also going to try to move more of my abs work towards stability based stuff and away from crunching motions like chris duffin suggests.
 
Rodja said:
What's the selection of lifts you're going to be using for abs now?
Click to expand...

Will be keeping side bends, cable crunches, and abs wheel. Will be trying out russian twists and landmines. Undecided on keep roman chairs or not. Also may to add in more db rowing as that forces me tp hold my abs/core my harder then cable or chest supported work.
 
8/16/14-de bench
De bench w/ chain
185+60lbs chain 8x3
Jm press
155x4x6
Db rows
100x3x10
Wide grip seated cable rows
135x2x10
Side raises/unilateral micro band facepulls/kb front raises/standing oh walking bottom up kb press
10x15/12/15x10/15x12
15x15/12/15x10/15x12
15X15/12/15x10/25x10
Db hammer curls
25x10
30x10
35x10
Notes: good day. Those jm presses were brutally hard. Still using the db rows to work on my core. Overall strong and productive day. Lots of volume on this day lately. But things seem to be coming along.
 
8/17/14-de lower
De box squat to parallel box w/ chains
275+60lbs chainx8x2
Ghrs
Bwx2x8
Bw+light bandx8/6/6
Bb shrugs
225x2x20
Abs wheel
4x8
Conditioning: 4 laps of prowler sprints w/ 90lbs on prowler
Notes: i realized today why i dont do kettle bell swings, they tear up my hips to the point i can barely squat. Those sets were fast buy i had long rest periods waiting for the pain (bad pain) to go away. Cut it two sets early. So i am gonna revist my supplemental template. I have decided to use only two lifts as assist work (pause ssb squats and bss). I figure the pause squat will be my bread and butter and the bss can be recovery work and less taxing. Both working on loading the glutes and hips. My supp work will be post chain based (reverse hyper with pause, banded pullthrough done like kb swing, and banded demil deads). I think this should give me much needed hip work and glute work. I also habe decided to use only these 4 abs lifts for the time being as the others didnt seem to carry over much even thought they improved. Side bends, landmines (new), standing cable crunch, and abs wheel. All else seems to be moving well and next week i should be back on track.
 
8/19/14-me bench
2 board w/ doubled mini bands
275+bandsx1
315+bandsx3, about 95% of my best 1rm on this lift for a Triple. Happy about this
Db floor press
75x8/7/7
Pull up complex
Close under-bwx6
Close over-bwx6
Medium under-bwx6
Medium over-bwx6
Wide under-bwx6
Wide over-bwx6
Rope pushdowns
45x3x15
Mini band pullapart complex w/ extra overhand and underhand sets
2sets 10 reps each way
Notes: was off today. Didnt get to the gym until late bc i was getting my car worked on. Was happy to get the rep pr though. I need to redial in my bench form. Also been working and getting my back and lats to fire while maintain core pressure and not extending at the thorasic spine. I need to make sure my back is perfectly tight when bemching amd shoulders are even. This only started after my pec strain. Its just something i need to focus on amd dial in.
 
Strong raw work today! About 425 at the top you figure?
 
8/21/14-me lower
Full gear comp squat
415x1
Briefs
505x0
615x1
Suit straps down
665x0
705x0
Suit straps up
745x0
785x0
Pause ssb squats w/ 5 second count
150x3
200x3
220x3
Reverse hypers w/ pause at top
45x10
70x10
90x10
Landmines
Barx10
25x2x10
Notes: tonight did not go as planned. First off my gear is brutally tight. Which i wanted. Second, i have finally figured out what is holding my squat back both raw and geared. Its squatting high bar. It pitches me forward on me attempts and i cant keep my upper back tight. It back painfully clear on my last few sets in my gear. These are all misses due to not being able to reach depth except the last i had them take it. I did a few singles (not to depth) low bar at 415 after the 785 miss and everything felt much better and the team said i have a much better groove and form that way. So i will be switching back during this meet prep. Will get back into full gear in a month.
 
I have a video of the last miss i will put up. Its nice to see these issues and trust me i felt them too. Also the pre-wo i have been using jacks me up to much. My heart rate was very high and i was sweating way to much. Will need to figure something else out for a pick me up. I have been using jacked advanced for de work so i may just use it on me days now. I enjoy it. Also 785 is the heaviest weight i have ever unracked by 65lbs.
 
Big-ass weight today, homie. Good to know where you stand now as opposed to having a wtf moment four weeks out.
 
herderdude said:
Big-ass weight today, homie. Good to know where you stand now as opposed to having a wtf moment four weeks out.
Click to expand...

Yup it was a real eye opener. I will be testing my pull next week. Taking a full range bench in 2-3 weeks and taking a full gear squat w/ low in 4 weeks to get a better idea of where i am. Will try me squats against bands too.
 
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