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Sweetlou's training log

SweetLou321 said:
Would they be a finisher or done as the second lift after de bench? Also you get carry over raw, geared, or both from them?
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Second lift after DE. For me, my overall strength is increased both raw and geared. I was without a doubt my strongest geared when I was cranking out dips with 90# added to me.
 
Rodja said:
No problem. They're a nice break from being on a bench and hit the area from a different plane compared to the other presses.
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I have some major imbalances from my right to left side that were never as bad as they are now when i did sohp/dips regularly. Its sad to me that bw dids are hard when i use to be able to do 90lbs added to me for reps. I guess ive gotten caught up in doing all this special stuff like rack lockouts to build my bench.
 
SweetLou321 said:
I have some major imbalances from my right to left side that were never as bad as they are now when i did sohp/dips regularly. Its sad to me that bw dids are hard when i use to be able to do 90lbs added to me for reps. I guess ive gotten caught up in doing all this special stuff like rack lockouts to build my bench.
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Postural or strength imbalances?
 
Rodja said:
Postural or strength imbalances?
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Deff strength and size differences and postural also as my right and left shoulders dont move the same when doing dislocations, right shoulder is tighter but both arms can touch the ground during the sleeper stretch.
 
SweetLou321 said:
Deff strength and size differences and postural also as my right and left shoulders dont move the same when doing dislocations, right shoulder is tighter but both arms can touch the ground during the sleeper stretch.
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Is your right hand your overhand when you pull?
 
SweetLou321 said:
Right hand is underhand, i had these issues before when i only pulled with a hook grip too. Just worse now a days.
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That's weird that it's the underhand as it's usually overhand that causes more tightness due to the pronation of he humerus that it causes. Is the scap not tracking properly during OHP?
 
Rodja said:
That's weird that it's the underhand as it's usually overhand that causes more tightness due to the pronation of he humerus that it causes. Is the scap not tracking properly during OHP?
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Scaps track evenly, i think it has to do with both my ac joints being seperated. Not sure. Also do you have any info on low bar vs high bar squatting in gear? Im trying to figure that aspect of my squat out lately. I have a long torso if that matters.
 
10/2/14-squat
Squat in metal ace briefs
525+40lbs chainx1, fall apart trying to get depth.
580x3, not the best reps. Low bar is really throwing me off, think ill go back to high bar.
Cambered bar gms
165+40lbs chainx8
165+80lbs chainx8
165+120lbs chainx8
Standing cable crunches/step ups
135x10/bwx10
135x10/30x10
135X10/30x10
Notes: really having trouble with low bar, i dont feel as good. I have a long torse so i feel like i lean a lot to hit depth, it also takes longer for me to hit depth then high bar, considering going back and just hammering my upper back and set up.
 
SweetLou321 said:
Scaps track evenly, i think it has to do with both my ac joints being seperated. Not sure. Also do you have any info on low bar vs high bar squatting in gear? Im trying to figure that aspect of my squat out lately. I have a long torso if that matters.
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In gear, I've always heard moderate to high bar. With a long torso, I know that a moderate stance is best as it allows you to sit back better and keep the knees out.
 
Rodja said:
In gear, I've always heard moderate to high bar. With a long torso, I know that a moderate stance is best as it allows you to sit back better and keep the knees out.
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Cool thanks, brian keeps telling me low bar, but it just doesnt seem right to me. Much harder to hit depth and stay upright. Where would a moderate bar placement fall?
 
They guys at the compound all squat low bar, in canvas no less, but they still stay pretty tall. They also dip for depth. When they're box squatting There is a good amount of forward lean, but that goes away when they take away the box.
 
herderdude said:
They guys at the compound all squat low bar, in canvas no less, but they still stay pretty tall. They also dip for depth. When they're box squatting There is a good amount of forward lean, but that goes away when they take away the box.
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Idk how they do it, i seem to lean a good deal in gear or raw with low bar. Maybe i just can open up my hips like they can? I always end up pushing really far back. High bar i can just open my legs up and set down into the gear and hole. I have a vid from squatting tonight ill put on ig soon.
 
SweetLou321 said:
Idk how they do it, i seem to lean a good deal in gear or raw with low bar. Maybe i just can open up my hips like they can? I always end up pushing really far back. High bar i can just open my legs up and set down into the gear and hole. I have a vid from squatting tonight ill put on ig soon.
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That's what they do. Push hips back at top, then open up hips and drop straight down. Maybe creeping up with the bar position will work best for you in the interim.
 
herderdude said:
That's what they do. Push hips back at top, then open up hips and drop straight down. Maybe creeping up with the bar position will work best for you in the interim.
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Ill try the moderate position rodja mentioned next week. Maybe one day ill squat like westside lol
 
10/4/14-de bench
De bench w/ doubled mini bands
165+bandsx4x3
Add slingshot
225+bandsx4x3
Close grip incline w/ shoulder saver
185x2x5
205x5
215x5
Kroc rows w/ straps
125x20
Down set
90x10
Rope face pulls/side raises
45x15/15x12
60x10/20x10, 2 sets
Fat gripz hammer curls/v bar light+mini band pushdowns
25x10/20
30x10/20, 2 sets
Notes: ive switched some stuff around in my training, going back to old high bar form for gear and working on glutes/hips for squat/pull and tris/delts for bench. Also upper back strength is a huge priority for all lifts so kroc rows and chest supported pendlays will be pushed hard.
 
10/6/14-deadlift
De sumo deadlift in titan superior briefs
365X2x1
365+40Lbs chainx2x1
365+80Lbs chainx2x1
365+120Lbs chainx1
De ssb box squat w/ chains in titan superior briefs
380+80lbs chainx8x2
Ghrs
Bwx10,8
Mini bandx3x8
Side bends
80x3x10
Notes: great session. Really dialed in my sumo form and was very patient getting upright and my hips in the right place. Bar was leaving the ground on the lighter sets before i even got into position. De squats were brutal but maintained good speed and technique. Good finish assistance wise to my first 3 week wave.
 
Heavy ass box squats for speed, man. That's awesome. The deads, too, but we know you can crush those.
 
10/7/14-me bench
Raw comp bench
315x1
335X1
355X0
Inzer sbd added to try out
405 3 boardx1
495 2 boardx1, this shirt is old and stretched out and nuts. Very powerful. Getting one asap, so much help through lockout. I have no use for my jack now.
Sohp
135X8
145x8,7
Wide grip pullups
Bwx10/10/6/6
Incline tate presses
35x3x12
Mini band pullapart complex with extra overhand and underhand sets
2 sets 10 reps each way.
Notes: this is the third bench session ive felt like crap during it. My weight is down and i just feel worn out. Not feeling strong at all. I gotta switch somethings around to get things back on track. Never had this much trouble in training week after week or through the day.
 
Going to eat more and help with recovery and if that helps ill probably add in gpp once im up to speed again, im sure being sick for a month took some top end strength away from me.
 
10/9/14-squat
1 inch high box squat in metal ace briefs
595X3, went back to my old style and it made a world of difference.
Pause ssb squats with 50% max and 3 second counts
240X2x5
Reverse hypers w/ pause at top
90X3x10
Standing cable crunches
135x3x10
Notes: first good day in weeks. Felt strong and killed my main work and assistance. Hope this keeps up.
 
10/11/14-de bench
De floor press w/ chain
185+40lbs chainx4x3
Add slingshot
225+80lbs chainx4x3
Close grip incline w/ shoulder saver
205x5
225x7 pr, may do another 3 week wave of these or until it stalls, i feel i could push another week or 2 out of it.
Kroc rows w/ straps
125x23
100x10
Side raises/rope face pulls
20x10/60x10, 3 sets
Fat grip hammer curls/light band pushdowns
25x10
35x8
50 total on pushdowns
Notes: felt good and strong today. Was very happy with it compared to the last few weeks. Hope i can start to get a groove going again.
 
10/12/14-deadlift
2 inch block pull straps down w/ chains
535x1
535+40lbs chainx1
535+80lbs chainx3
De cambered bar box squats w/ light bands
380+bandsx5x2, the bar was swining me pretty bad so dropped 5%
340+bandsx3x2, much better, will probably add 5% in chain each week instead of bar weight due to the nature of the bar.
Ghrs
Bwx8,8
Bw+25x8,6,5
Landmines
65x3x10
Notes: was fatigued going in. I am considering moving my deadlift day to sundays so i have a day to recover before me bench/gear bench as that has not been going well and my pull is the lift im least worried about hitting my goal in. Thoughts? Also i hate pulling off blocks in gear as my position is off and i get very little pop. Will probably replace some block work with reverse bands to work and floor position.
 
I can't do back to back gear days unless you're doing something like speed pulls on one of the days. I feel like it messes with one of the days no matter what.
 
Rodja said:
I can't do back to back gear days unless you're doing something like speed pulls on one of the days. I feel like it messes with one of the days no matter what.
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Same here, so as long as my schedule permits ill hit deads on sundays to recover for geared benching. Thanks.
 
10/14/14-me bench
Bench in shirts
Old inzer sbd
3 board 405x1
2 board 495x1
1 board 545x0, didnt move at all, very little out of this thing.
Jack shirt
2 board 545x1
2 board 585x0, slide on bench, bet groove was perfect and it flew up until i started sliding.
Db complex
Oh-70x10
Neutral flat-70x10
Neutral incline-70x10
Wide grip pullups
Bwx10,8,6,4
Tate press
40x3x12
Mini band pullapart complex w/ extra overhand and underhand sets
10 each way for 2 sets
Notes: sticking to the jack from here on out to learn the shirt to a t. I was able to set the sleeves perfectly, get my mind right, and bench in my groove again. I am happy all went well considering, i will either take a max off a 2 board next week or if. Really feeling on ill take a 1 board. I suck off 1 boards for some reason but i also suck at touching too. Any suggestions? I manage to pull it together on meet day but id like to not have that be the case. Tonight was a huge step in the right direction again.
 
SweetLou321 said:
10/14/14-me bench Bench in shirts Old inzer sbd 3 board 405x1 2 board 495x1 1 board 545x0, didnt move at all, very little out of this thing. Jack shirt 2 board 545x1 2 board 585x0, slide on bench, bet groove was perfect and it flew up until i started sliding. Db complex Oh-70x10 Neutral flat-70x10 Neutral incline-70x10 Wide grip pullups Bwx10,8,6,4 Tate press 40x3x12 Mini band pullapart complex w/ extra overhand and underhand sets 10 each way for 2 sets Notes: sticking to the jack from here on out to learn the shirt to a t. I was able to set the sleeves perfectly, get my mind right, and bench in my groove again. I am happy all went well considering, i will either take a max off a 2 board next week or if. Really feeling on ill take a 1 board. I suck off 1 boards for some reason but i also suck at touching too. Any suggestions? I manage to pull it together on meet day but id like to not have that be the case. Tonight was a huge step in the right direction again.
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Ever thought about doing a set where it starts with a 2-board and then down to a 1-board?
 
Rodja said:
Ever thought about doing a set where it starts with a 2-board and then down to a 1-board?
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I done that with a 2 to 3. I find reps in a shirt very hard. I will have to address my issues somehow though. I will try that or do a reverse band touch as clint smith suggests.
 
SweetLou321 said:
I done that with a 2 to 3. I find reps in a shirt very hard. I will have to address my issues somehow though. I will try that or do a reverse band touch as clint smith suggests.
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Reps in a shirt or full gear are awful, but they do teach you how to stay tight for extended periods of time and maintain optimal position with some fatigue.
 
Rodja said:
Reps in a shirt or full gear are awful, but they do teach you how to stay tight for extended periods of time and maintain optimal position with some fatigue.
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Ill see how i feel warming up next week and probably do what you suggest. I do need more work at the bottom half of the press.
 
10/16/14-squat
Reverse avg band
665x1, no longer training with team obb after this night. It took 3.5 hrs to get to that warm up, was suppose to triple 680, then brian finished his last set and said we are done and the whole team quit and left, found another guy doing my meet who also didnt get his top and we will train together. Screw them 4 hrs of squatting kills me and my form falls apart as i fatigue just standing and being in gear.
Ssb squat w/ chain
240+320 chainx2
Reverse hypers/standing cable crunches
90x15/120x15, 2 sets.
Notes: 4.5 hrs later and had to do a heavt raw double to get some top end work and rush assistance. I love obb but now i remember why i cant train with the team, super lazy. I was a dick the whole night trying to rush them. I cant hit a solid top set after 3 hrs of one lift. This is also my issues with pulling and benchinf with them so ive abandoned them 100% on all lifts. Last thursday was my best squat session of the cycle bc they werent there and it took me an hr to squat
 
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