Sweetlou's training log

Rodja said:
Yeah, I do them standing. Implement them into your training for S&Gs until you really hunker down into meet training.
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Also what rep range do you suggest. My tricep work will be in the 3-6 range on de bench day. Ill be in my shirt a lot on me bench so sohp will follow that.
 
SweetLou321 said:
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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I'm sure you know the technique well, but a couple of things that have helped me. First, a staggered stance and really drive the rear heel down and flex the glutes. Second, it's a rep movement and I prefer higher reps on them as an assistance movement.
 
Rodja said:
I'm sure you know the technique well, but a couple of things that have helped me. First, a staggered stance and really drive the rear heel down and flex the glutes. Second, it's a rep movement and I prefer higher reps on them as an assistance movement.
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So 8+ reps? Yeah i use to stagger my stance as it helped a lot but i went to reg stance to work on imbalances. Im sure with proper glute activation and core bracing i shouldnt have an issues. Thanks for the help.
 
SweetLou321 said:
So 8+ reps? Yeah i use to stagger my stance as it helped a lot but i went to reg stance to work on imbalances. Im sure with proper glute activation and core bracing i shouldnt have an issues. Thanks for the help.
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Unless it's one of those days where you're feeling really locked in and everything is going perfectly, I think that's a good way to approach the rep scheme as an assistance movement.
 
Rodja said:
Unless it's one of those days where you're feeling really locked in and everything is going perfectly, I think that's a good way to approach the rep scheme as an assistance movement.
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Cool thanks man. Do you think doing the classic 3-6 rep tricep assistance movement after de bench is not ideal?
 
SweetLou321 said:
Cool thanks man. Do you think doing the classic 3-6 rep tricep assistance movement after de bench is not ideal?
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I think this is something that is completely subjective. I personally start to break down if I implement this into my training on a consistent basis.
 
Rodja said:
I think this is something that is completely subjective. I personally start to break down if I implement this into my training on a consistent basis.
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I agree, rack lockouts beat me up pretty bad. But jm press seems to be ok. Would something like tate presses for volume be a good choice?
 
SweetLou321 said:
I agree, rack lockouts beat me up pretty bad. But jm press seems to be ok. Would something like tate presses for volume be a good choice?
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I personally am a huge fan of Tate presses. Something that I really have come to enjoy and implement are Blast Strap extensions. Hits the triceps on a similar spot as JM and Tate presses, but also hits the abs and upper back.
 
Rodja said:
I personally am a huge fan of Tate presses. Something that I really have come to enjoy and implement are Blast Strap extensions. Hits the triceps on a similar spot as JM and Tate presses, but also hits the abs and upper back.
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Cool ill try them out. Ill make some adjustments to my meet prep, they should help me not get as beat up. Thanks for the help.
 
SweetLou321 said:
Cool ill try them out. Ill make some adjustments to my meet prep, they should help me not get as beat up. Thanks for the help.
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No problem. Get that elite total for us.

Side note: I should be in your neck of the woods in November for WPC World's.
 
SweetLou321 said:
I should be around then, i know im flying out around nov 9th to handle jo at relentless in detroit.
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I get the lovely task of knee wrap bitch aka the handler. It's going to be draining since they require a huge amount of psychology to get them right.
 
Rodja said:
I get the lovely task of knee wrap bitch aka the handler. It's going to be draining since they require a huge amount of psychology to get them right.
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I get to be the same thing man, its fine though. Bc in the end someone else will do the same for you and the cycle of life repeats. Lol
 
SweetLou321 said:
I get to be the same thing man, its fine though. Bc in the end someone else will do the same for you and the cycle of life repeats. Lol
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I did it at Nationals for then this year. It wasn't too bad, but I know that one of them is already mentally struggling because he's been nowhere near depth and he bombed last year.
 
Rodja said:
I did it at Nationals for then this year. It wasn't too bad, but I know that one of them is already mentally struggling because he's been nowhere near depth and he bombed last year.
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Id just hope that guy wouldnt place blame on you for him bombing. Thats when it sucks to be a handler.
 
9/18/14-squat
Comp squat
Briefs
415x0
505x1
Straps down
595x0
Straps up
655x0
705x1
Notes: got a head cold so i was gonna skip but i need a realistic number to work off of for decemeber. Managed a 705 to depth with loose straps. The pressure of straps up and the head cold made me almost pass out in the hole. I had no idea i squatted it until i was told i did. Thats how close i was. I almost went down once it was racked. Opener 700 and third attempt goal 800.
 
SweetLou321 said:
I hope it becomes normal and not insane by december
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I'm sure it'll be better without the head cold. The only time I deadlifted straps up in my very limited experience with single ply, I had a head cold. Couldn't pop my ear for a week after it. Terrible. Depth looked good though, man.
 
Sean1332 said:
I'm sure it'll be better without the head cold. The only time I deadlifted straps up in my very limited experience with single ply, I had a head cold. Couldn't pop my ear for a week after it. Terrible. Depth looked good though, man.
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Yeah it should be, i have a video where my straps were too tight with 655 and i got half way down and shot back up light nothing. So deff near passing out killed that lift. Youre a raw lifter?
 
SweetLou321 said:
Yeah it should be, i have a video where my straps were too tight with 655 and i got half way down and shot back up light nothing. So deff near passing out killed that lift. Youre a raw lifter?
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You have Velcro straps I assume?

and ya, raw w/wraps. I messed with single ply for a couple months a year ago but had no idea what I was doing lol
 
SweetLou321 said:
Why not find a team with a mono?
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My gym has the mono you've seen on my Instagram. I work 48 hours on/48 hours off, and go to the gym while my kid is in daycare on my off days, so my lift times don't coincide with everyone else's. Plus, it's pretty much a raw gym. Couple elite lifts there. There's TPS 30 minutes the other direction and they're affiliated with EFS like how OBB is. But, my schedule sucks.
 
Sean1332 said:
My gym has the mono you've seen on my Instagram. I work 48 hours on/48 hours off, and go to the gym while my kid is in daycare on my off days, so my lift times don't coincide with everyone else's. Plus, it's pretty much a raw gym. Couple elite lifts there. There's TPS 30 minutes the other direction and they're affiliated with EFS like how OBB is. But, my schedule sucks.
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Ahh that sucks man im sorry to hear that. Geared lifting is so much fun so if you get the chance try it out.
 
9/22/14-13 weeks out deadlift
De sumo deadlift w/ chains schwab method, with titan superior briefs
365x1,1
365+40lbs chainx1,1
364+80lbs chainx1,1
De box squat w/ ssb and superior briefs
305+40lbs chainx10x2, should have used more chain. Had a lot of problems hitting the box properly today.
Ghrs
Bwx8
Light bandx8,4,4
Mini bandx7
Side bends
70X3x10
Notes: this is week one of meet prep. Still at the tale end of a head cold. Was messing around and pulled a single conv in my superior briefs and strained/hurt my right lat insert. Npt sure why but i felt it at lockout. Hope its nothing major. I finished the session but doing a pull-up felt awful. Tomorrow is bench so ill play that day by ear. Other notes. Ghrs were much harder after all the geared speed work then expected. Also i couldnt seem to hit the box squats like wanted today. De work in gear is a much different animal. Also my sumo pulls i wasnt getting my hips loaded enough. So much work to be done everywhere. May have do de work in gear in waves after the meet, a big learning curve here.
 
9/23/14-13 weeks out me bench, id run brians program but he has yet to help me set one up
2 board in metal jack shirt
545x1
545+80lbs chainx1
Sohp
135x3x8
Underhand lat pulldowns
135X12
150x10, 8
Close neutral grip seated cable rows
150X2x12
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: wasnt sure i could even bench today bc of my lat but it didnt bother me physically but mentally it made today much harder then it needed to be. Pressing was off due to me thinking about my lat to much. I also didnt feel strong on bench today. Everything felt heavy in my hands. So instead of 585+80lbs chain off a 2 board like i planned i stuck with 545. Still happy to have top weight 615-620. Started light on the sohp with rodjas suggestions it felt great. Underhand pulldowns didnt bother my lat so i did those really controlled with some rows for lat work. I think this head cold is turning into a sinus infection and really making lifting hard.
 
9/25/14-squat
Reverse strong band squat in briefs only
680x3
Add wraps
700x2, missed the third. The bands were pulling me everywhere, no idea hot set them up in a mono. Any know how?
Cambered bar gms
165x10
165+40lbs chainx8
165+80lbs chainx8
Step ups/standing cable crunches
20x10/120x10, 3 sets
Notes: i was leaning a good bit tonight. I am reaching my butt to far back with this low bar. I will try to really have a tight upper back/core next week and sit back until about half way down then start to sit down. Overall good session except for the bands pulling me forward and i missed grooved the third rep.
 
Looking at your IG, it appears that the bands weren't at the same angle. Make sure that they're looped the same way and at the same height. That's all that really matters.
 
Rodja said:
Looking at your IG, it appears that the bands weren't at the same angle. Make sure that they're looped the same way and at the same height. That's all that really matters.
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We couldnt figure out how to not have them pulling us forward. They were set up the exact same way on both sides. Even brian was at a lose.
 
9/27/14-de bench
De floor press w/ chain
165+40lbs chainx4x3
Add slingshot
225+40lbs chainx4x3
Rack lockouts at hole 13 (should have been 12)
315x5
364X3
Add slingshot
405x5, these were about 2 board height and much harder then it should have been, 12 holes is about 3 board.
Medium grip seated cable rows
180x10
210x4x8
Side raises/rope facepulls/fat grip hammer curls
15x15/45x12/25x10, 3 sets
Notes: did some work on my squat set up after, i have a really bad habit of extension at the t spine. It shows in all my squats, low bar is worse then high bar. considering going back to high bar as its easier to hold straps up, and i dont lean as much.
 
9/29/14-deadlift
Deadlift from floor w/ chains in ace suit straps down
405+120Lbs chainx3
405+240Lbs chainx3 pr
De ssb box squat w/ chains in superior briefs
330+80lbs chainx6x2
Ghrs
Bwx10
Bw+mini bandx8/8/6
Side bends
70x3x10
Notes: did what the team did tonight, the last triple was easy, brian saifd call it so i did. Followed up with de squats, cut the work load to help me build into it over the weeks.
 
Pulls looked nice. You hit those with a lot of speed and looked like you had an easy time outrunning all that chain.
 
herderdude said:
Pulls looked nice. You hit those with a lot of speed and looked like you had an easy time outrunning all that chain.
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Thanks man, i had so much more in me. All my de work is starting to pay off finally. I was gonna max all the chain in the gym next but brian shut it down, felt like speed work to be honest.
 
9/30/14-me bench
Bench in jack shirt
2 board-545x1
1 board-585x0 my right bicep basically gave out as the shirt was ripping it in half, felt light in my hands
1 board-545x0, widened my grip and found my shirt wasnt even. Right side was lower as that arm is a little bigger, will address this going forward, felt funny today and that was why. Basically couldnt get my right arm under the bar for some the reason listed above.
Sohp
135x2x10
95x10
Underhand pulldowns/dips
135x12/bwx7
135x12/bwx7
135x12/bwx7
135x8/8
Light band vbar pushdowns done like a jm press
50 total reps
Mini band pullapart complex w/ extra over and underhand sets
Notes: tried uncut last night and it kept me up all night. Got 3-4 sleep so i was really out of it today. Decided to try dips after ohp just to see how they felt and they didnt hurt and felt good. Looking at my log, doing them after oh work they seem to be fine, i think its bc my shoulders are warmed up. Now the question is how do i program them in? Sohp/dips make my shoulders feel very healthy. Rough day and night. Gotta figure out how to set my shirt going forward and show more bar control at the top. Get stronger healthier shoulders lol.
 
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