Sweetlou's training log

Subbin way late for learning & to watch some big @ss numbers move -
 
8/23/14-De bench
De floor press w/ chains
185+40lbs chainx8x3
Jm press
165x4x6
Db row
100X2x10
125X10
Seated wide grip cable rows
135x2x12
Side raises/front kb raises/rope face pulls/walking sohp w/ bottom up kb
10x15/15x10/45x15/15x12
15X15/15x10/45x15/15x12, 2 sets
Db hammer curls
25x10
30x10
35x10
Notes: cns is shot. But for some reason i felt very strong this session. The de floor press was faster then it has been in awhile and i managed to gp up weight in jm press and db rows. Ill take it. Weight is stable around 218 in the mornings.
 
8/24/14-de lower
De box squat w/ chains (low bar)
305+60lbs chainx8x2
De sumo/conv pull w/ chains
315+40lbs chainx4x1
315+80lbs chainx2x1
Ghrs
Bwx2x8
Bw+light bandx3x6
Abs wheel
3x10
Conditioning: 3 laps w/ 90lbs on prowler, sprints, as little rest as possible
Notes: got some videos of my speed work. I need to dial everything in if i want to hit big numbers in december. The low bar box squats felt 100 times easier then high bar. I feel like i lean over alot yet i dont in the vids. This is a good thing for my equipped lifting. Cns is still shot yet managed another strong session. Speed work all felt strong and fast. Fixed some conv form issues too. Yet i dont have any vids of the corrections as sumo is my comp stance for now so i am more focused on it atm.
 
I know what you mean about the low bar box squats. I really had to be coached into embracing the lean, but once I accepted it, I realized it was a much stronger position.
 
8/26/14-me bench
Wide grip (middle finger on ring) bench w/ pause/press command
295x5 matched pr
315x3, failed on the 4th rep
Flat db press w/ pause at bottom
70x3x10
Medium grip pull-ups
Bwx9/8/6/6/6=35 total
Unilateral mini band pushdowns
100 total reps
Mini band pullapart complex w/ extra overhand and underhand set
2 sets 10 reps each way
Notes: got a head cold so this session kind of sucked. Matched previous pr with relative ease and made a big 20lb jump and missed the pr by 2 reps. Was happy to get 3 reps at 315 regardless. These were all paused and i had no pec pain.
 
8/28/14-me lower
Comp pull in ace suit straps up
605x1
635x1 15lb pr
655x0,0 missed both times due to grip. Never had that before.
Notes: still getting over a head cold. Had i not had comp pull scheduled for tonight i would have skipped and rested. So i need to work on my grip. What has worked for you guys? I have about 14 weeks to get it up to par. I use to do fat grip hammer curls ans kroc rows for grip, plus stuff for my extensors, and pinky and middle finger. Also did heavy high rep double overhand shrugs. Also i plan on switching out my me chain pull with either reverse band as to overload my lockout and have the bands give nothing at the top, then hold it for as long as possible. Or me pull against bands as itll force me to lockout fast and will push my grip hard. Which would you pick? Will be straps up or down havent decided.
 
This might sound weird, but I noticed my grip get stronger by constantly picking up plates without hooking my fingers under the lip of the plate. I do this every time I pick up a plate to load the bar as the constant repetition in a bad position helps to increase the strength of the fingers as well (for lack of a better word).
 
Rodja said:
This might sound weird, but I noticed my grip get stronger by constantly picking up plates without hooking my fingers under the lip of the plate. I do this every time I pick up a plate to load the bar as the constant repetition in a bad position helps to increase the strength of the fingers as well (for lack of a better word).
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I will start that. Seems like an easy thing to do and good idea. Thanks.
 
Rodja said:
Did it feel like bar started drifting forward? I can't really tell from the vids you posted.
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Not really. I shake at lockout when i struggle. So that may have contributed to it. It also just felt like my grip wasnt strong enough. I am working on making my lockout smoother. I did well on 635 yet i felt a little out of position or forward on 655. I have only pulled in full gear straps up twice since feb.
 
8/30/14-de bench
De bench w/ doubled mini bands
155+bandsx4x3 (45% raw max and about 20% raw max in band tension at the top)
225+slingshot+bandsx4x3 (40% equipped max and about 15% band tension at top)
Close grip rack lockouts from about 3 board height
275x2x5
Add slingshot
315x2x5
Straight bar seated cable rows
150x10
165x4x10
Side raises/cable facepulls/kb front raises/soh kb press walking
10x15/45x12/15x10/15x10
15x15/45x12/15x10/15x10, 2 sets
Fat grip hammer curls
20x2x10
25x10
30x10
Notes: at the tail end of the head cold and feeling much better. Starting to go 50/50 on raw speed work and equipped. I cant de bench my equipped percents raw so i use the slingshot on them. It seems perfect, like upper body briefs and lets me get into the 40-50% of my geared max. I took some videos of my speed work and each set took 3 seconds to complete all 3 reps. So i was on point there. Instead of comp grip lockouts i decided on close grip. So much harder but it hit my tris and delts hard. That is exactly what i need right now.
 
9/1/14-de lower
De box squat to parallel box w/ light bands
255+bandsx4x2
De box squat in metal ace briefs to a slightly high box w/ light bands
415+bandsx4x2
Ghrs
Bwx2x8
Bw+25lbsx3x6
Bb shrugs using a finger tip grip
135X2x20
225x10
Standing cable crunches
120x10
135X2x10
Gpp: walking with sled 1 lap forward and 1 lap backward. 1 set w/ 45lbs. 2 sets w/ 70lbs. 1 set w/ 90lbs.
Notes: doing half and half raw and geared de work on this day also this cycle to start to prep myself for meet prep. First real attempt at de work in briefs. My reps werent consistent, took to long to get to the box, and i had to wear my briefs not jacked to make this happen. Happy i did it though. Low bar seems to make it easier to get depth in my gear while still getting pop and power. Used 50% of what i want in decemeber today. Doubt i could do anything with less then that.
 
How does one go about jacking their briefs?
 
9/2/14-me bench
Floor press w/ chains, 70% of 1rm with chains to max
225+80lbs chainx3
225+120lbs chainx3
225+140Lbs chainx3 20lb chain pr
Flat db press
60x10
80x2x8
Pull-ups, mixed grips
Bwx10,10,6,6,4=36
Unilateral mini band pushdowns
100 total reps
Mini band pullapart complex with extra overhand and underhand sets
10 reps each way, 2 sets
Notes: didnt plan on maxing today but decided i felt decent so id warm up on the goal lift and see how it goes. Well i managed a pr and it was a touch set. Had to take a breath between each rep and the 3rd rep was a long hard grinder. This means my force development is getting better. Super happy about that. It was my weak point for some time.
 
I have come to the conclusion i dont box squat properly. I dont release properly on the box. My hips curl under when i release. I should be tight and sitting onto the box and firing off by squeezing the glutes and leg curling up.
 
I noticed I do the same thing sit down hinge the hip but instead I loosen the low back and my hips roll under me not all the time but a good portion I can't imagine that's to good on the back got to stay tight a control the weight don't let it control u
 
Duramaxhd said:
I noticed I do the same thing sit down hinge the hip but instead I loosen the low back and my hips roll under me not all the time but a good portion I can't imagine that's to good on the back got to stay tight a control the weight don't let it control u
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Yup thats me too, time to work on it and fix it
 
9/4/14-me lower
Raw squat w/ wraps and buffalo bar
465x1
505x1 5lb pr
515x1 15lb pr
Ssb pause squats w/ 5 count in the whole
150x5
240x2x3
Light band pullthroughs done like kb swings
2x20
Landmines
15lbs on barx10, 14, 12
Notes: skipped gpp as there is only so much you can recover from and my weight is already down more then it needs to be. I came into today just looking for a double or triple at 90% my best raw squat. This me day is only here to underload from gear and keep me from losing any raw strength during geared training. As dave tate says, your raw strength doesnt have to up while training for geared meets but it should never go down. I did recently switch to low bar and all my warm ups felt great and fast. So i decided lets take this for a test drive and snuck a hard but not to hard 15lb pr in today. Hope things go this well in gear. Also those pause squats are so hard. Hope to eventually get up to 3 sets of 5 on them.
 
Squat looked good, especially for being geared up/off a box of late. Raw free squatting for another week or two would have you getting tighter in the hole and smashing 550+ if that were important right now. Looking forward to the coming weeks' efforts.
 
herderdude said:
Squat looked good, especially for being geared up/off a box of late. Raw free squatting for another week or two would have you getting tighter in the hole and smashing 550+ if that were important right now. Looking forward to the coming weeks' efforts.
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Yeah i think you are right. But that just not in the cards right now. Next week is a full range geared bench with raw pull then ill deload bench and do another full gear squat. My poor cns.
 
9/5/14-de bench
De bench w/ chains
185+40lbs chain (55%/10%)-4x3
Add slingshot
225+80lbs chain (40%/15%)-4x3
Close grip rack lockout at about 3 board height
275x2x5
Add slingshot
315x5
335x3
Medium grip seated cable rows
150x10
165x10/8/8
180x8
Side raises/front kb raises/rope cable pulls/soh kb press walking
10x15/15x10/45x12/15x12
15x15/15x10/45x12/15x12, 2 sets
Fat gripz hammer curls
25x10
30x10
35x10
Notes: good day, good speed on de work, all sets were about 3 seconds long. Felt my stamina slipping as i got hungry mid session, will sub back in flavored drinks/bcaas intra to keep that away.
 
9/7/14-de lower
De parallel box squat w/ light bands
285+bands (55% raw 1rm)x4x2
De slightly high box squat / ace briefs and light bands
445+bands (55% target geared max)x4x2
De sumo/conv deadlift w/ quaded mini bands (100lbs)
315+bands (60% raw 1rm, 50% geared 1rm, 20% raw 1rm band tension, 15% geared 1rm band tension)x6x1
Ghrs
Bwx2x10
25x8/6/6
Standing cable crunches
120X10
135x10
150x2x8
Gpp: walking with sled 1 lap forward 1 lap backward. 3 sets 45/70/70.
Notes: long day but very explosive. Was happy with my performance. Transitioning nicely into geared de work. One more week.
 
9/9/14-me bench
Bench in metal jack shirt
3 board-405x1
2 board-495x1
2 board-545x1
Full range-585x0, missed grooved back and lost it. Will need 585-600 to touch in this shirt.
Flat db press
50x3x15
Medium grip pull-ups
Bwx8
Bw+20x4x5
Notes: brutal day. Time to get ready for meet prep. Will be in my shirt alot. This will suck and be fun.
 
9/11/14-squat
Squat in titan single ply superior briefs
555x1
595x1
Banded gms
Avg band
3x12
Bss
40x3x10
Landmines
60X2x10
70x10
Notes: switching gears to meet prep set up away from westside style. I am not good enough to program my own circa max yet so ill be using brians methods this meet with some de work added. Todays goal was to work in my low bar set up and core pressure. It went great. Hit a big single. Best 2 ply brief single is 645 mind you.
 
9/13/12-De bench
De bench w/ fat football bar and chains
165+40lbs chainx4x3
Add slingshot
225+80lbs chainx4x3
Rack lockouts comp grip
315x3
365x2x3
Medium neutral grip seated cable rows
150x10
180x4x10
Micro band unilateral facepulls/side raises
12/15x15x3 sets
Fat grip hammer curls
25x4x10
Notes: took a friends suggestion to use the football bar for some de work. I hated it. Was much harder then using a bench bar for me. Did moderate intensity assistance after. Cns is beat up for sure.
 
9/15/14-deadlift
Sumo/conv deadlift
495x1 each way, 90% raw max
De box squat w/ chains, ssb, single ply titan briefs
330+80lbs chainx6x2
Ghrs
Bwx4x12
Standing cable crunches
120x10
135x2x10
Notes: easier day, trying to recover for squats then meet prep starts.
 
9/16/14-me bench
Re flat db press
80X12/10/8
Seated oh db press
55x10
65x8
75x8
Medium grip pull-ups
Bwx6
20x5x5
Rope pressdowns
45X4x12
Mini band pullapart complex with extra overhand and underhand sets
10 reps each way, 2 sets
Notes: i suck at db presses, my imblances are pretty bad. So i use them to correct the issues and possibly increase my bottom end strength. Yet i noticed as i suffered through my embarrassing work sets the whole obb team out flat db press me by 10-20lbs a person. A kid i train with often also out db presses me by 20 or so lbs. The kicker i out bench them all raw, by 30-40+lbs. So im thinking it seems like db presses to raw benching is more of a correlation then a causation. I know rodja pointed this out to me forever ago. I have yet to get better at flat/incline db work yet my bench keeps moving. So what are everyones top picks to bring up their bottom end? I know oh work and shoulder work helps me. But what else. Bc if im not getting carry over from a lift, why do it.
 
Maybe timed sets of dumbbell presses? Those seemed to help me. I started with 65s shooting for three sets of a minute and eventually built up to 75s. The motion was slow, deliberate, without momentum, and paused at top and bottom.

The best boost I've gotten on bench this year was when I trained specifically to improve my OHP numbers for about six weeks. Banded OHP, close grip incline presses off a two board, upped my delt raise volume, things like that. I put bench on maintenance for that time and when I leaned on my bench for a couple weeks afterward, I PRed.
 
OHP and dips have always been my indicator lifts. I think it has something to do with the required tightness throughout the lift. Not that you don't need to stay tight on DB presses, but there's a different kind of whole-body tightness.
 
herderdude said:
Maybe timed sets of dumbbell presses? Those seemed to help me. I started with 65s shooting for three sets of a minute and eventually built up to 75s. The motion was slow, deliberate, without momentum, and paused at top and bottom.

The best boost I've gotten on bench this year was when I trained specifically to improve my OHP numbers for about six weeks. Banded OHP, close grip incline presses off a two board, upped my delt raise volume, things like that. I put bench on maintenance for that time and when I leaned on my bench for a couple weeks afterward, I PRed.
Click to expand...

I will consider cycling those in my first wave of assistance work going into meet prep. Thanks. 1 min each? Ouch ive done 2min before.
 
Rodja said:
OHP and dips have always been my indicator lifts. I think it has something to do with the required tightness throughout the lift. Not that you don't need to stay tight on DB presses, but there's a different kind of whole-body tightness.
Click to expand...

I was pushing sohp until i hurt my pec not being tight enough so i backed pff to db ohp for now. Think bb gives more carryover? I want to do dips but i cant seem to get around my ace joint issues consistently. Any tips?
 
Saw the video of the mono lift crash. Was it the squatter or spotter that ruptured the tendon? That was a freaking scary video.
 
SweetLou321 said:
I was pushing sohp until i hurt my pec not being tight enough so i backed pff to db ohp for now. Think bb gives more carryover? I want to do dips but i cant seem to get around my ace joint issues consistently. Any tips?
Click to expand...

I prefer BB because I can handle more weight in my hands and helps to reinforce the upper back tightness along with the leg drive.

Do you do dips with more of a tricep or pec emphasis?
 
SweetLou321 said:
Spotter have a full distal tendon rupture.
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That's what I thought, but I can't seem to find the video again.

And I have to cast a vote for BB OHP as well. My bench training remained relatively the same, but in the past 2 months I started pushing my OHP up, boom PRs.
 
Rodja said:
I prefer BB because I can handle more weight in my hands and helps to reinforce the upper back tightness along with the leg drive.

Do you do dips with more of a tricep or pec emphasis?
Click to expand...

I can actually do similar numbers on both but ill admit i bber style the db so bb is a much fuller range of motion. You do them standing? I do them with more pec as the tricep style always bothered my shoulders.
 
liftandswim said:
That's what I thought, but I can't seem to find the video again.

And I have to cast a vote for BB OHP as well. My bench training remained relatively the same, but in the past 2 months I started pushing my OHP up, boom PRs.
Click to expand...

Looks like bb sohp may reenter my training, ill back off the weight and focus and staying tight. Idk if the video was taken down or not. Check jo jordans log on elitefts.
 
SweetLou321 said:
I can actually do similar numbers on both but ill admit i bber style the db so bb is a much fuller range of motion. You do them standing? I do them with more pec as the tricep style always bothered my shoulders.
Click to expand...

Yeah, I do them standing. Implement them into your training for S&Gs until you really hunker down into meet training.
 
SweetLou321 said:
I will consider cycling those in my first wave of assistance work going into meet prep. Thanks. 1 min each? Ouch ive done 2min before.
Click to expand...

Yeah, I was going off of discussion that 40-70 seconds is what you want for hypertrophy. Didn't dig into the research, though. That's not my thing, I just lift weights.

Edit: as far as OHP, if I'm using straight weight I prefer to do them seated with a barbell and go from chin to just shy of lockout. Whaaat? Yeah, I said it.
 
Rodja said:
Yeah, I do them standing. Implement them into your training for S&Gs until you really hunker down into meet training.
Click to expand...

Meet prep starts next week. Ill kick them off as my first 3 week wave of assistance work. Then depending on how that goes ill either keep them in or cycle as planned, prop go sohp, db floor press high rep, sohp/oh db press, then i will finish up with either another sohp wave or db floor press high rep if im really beat up by this point.
 
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