UHCougar05's Training Log: I make Glen look tall - AnabolicMinds.com - Page 2

UHCougar05's Training Log: I make Glen look tall

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  1. UHCougar05's Avatar
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    ME Bench day

    Incline
    135x10
    175x8
    205x5
    235x3
    255x2 PR

    Dip Machine
    255x12
    255x12
    255x12
    255x12

    Rope Pressdowns
    90x12
    90x12
    90x12
    90x12

    Lat Pulldowns
    75x12
    90x12
    90x12
    90x12

    High Pulls
    95x8
    95x8
    95x8
    95x8

    Good Girl Machine
    90x25
    90x25
    90x25

    Bad Girl Machine
    90x25
    90x25
    90x25

    Strength was good tonight, I hit a PR on Incline. I'm also hammering my hip flexors to try and strengthen them up so I can get my squat stance where I want it to be (back arched, knees out, sitting back) because at the moment, my right leg has a bad habit of wanting to turn in when I squat and I'm trying to fix that up. Other than that, it was a good night.

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    This could also be due to tight adductors/weak abductors. Try the groin stretch, are you super tight?
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    Quote Originally Posted by Sea223
    This could also be due to tight adductors/weak abductors. Try the groin stretch, are you super tight?
    No, I'm not super tight, but they are a bit stiffer than I'd like them to be. I've been doing some hip stretches and it's gotten a bit better. It's just going to have to come with time I know. Thank for the tip.
    •   
       

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    Quote Originally Posted by UHCougar05
    No, I'm not super tight, but they are a bit stiffer than I'd like them to be. I've been doing some hip stretches and it's gotten a bit better. It's just going to have to come with time I know. Thank for the tip.
    Anytime-Keep up the good work!!
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    DE Squat/DL

    Dynamic Squats @ 50%
    8x3 @ 250#

    Speed Deadlifts (Sumo) @ 60%
    245x1
    275x1
    275x1
    275x1
    275x1
    275x1

    Hypers
    BWx12
    BWx12
    BWx12

    Standing Abs
    110x12
    130x12
    130x12

    Leg day went well. I couldn't find one of the aerobic steppers, so I had to use a 0-90 Degree Bench (so the squats may have been an inch or two high.) Form was good, tried not to rock off the bench to lift the weight. Deadlift speed was good. Got to be a bit heavy towards the last two sets. I might go two weeks sumo and two weeks conventional and just alternate back and forth. I got through the abs and hypers, but my back was fried, so I left.
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    DE Bench Day
    135x3 (Warm Up)
    8x3@165# (2 close, 5 pinky on ring, 1 index on ring)

    JM Presses
    135x15
    155x9
    175x10
    175x8

    Rear Delt Raises
    4x12@15#

    Lat Pulldowns
    4x12x90#

    Rope Pressdowns
    100x1@50#
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    6/20/06
    ME SQ/DL

    Arched Back GMs
    135x10
    225x6
    315x3
    -------- Belt Worn
    385x2
    435x1
    465x1 (PR)

    Stiff-Leg DLs
    135x12
    135x12
    135x12

    Hyperextensions
    BWx12
    BWx12
    BWx12
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    ME Bench
    Incline (Last week for these)
    135x10
    135x8
    185x5
    225x3
    260x1
    275x2 (PR)

    JM Presses
    135x10
    185x5
    225x3
    225x3

    T-Bar Rows
    90x12
    90x12
    90x12
    90x12

    Plate Raises
    45x12
    45x12
    45x12
    45x12

    Elbows-Out Extensions
    30x12
    30x12
    30x12
    30x12

    Hammer Curls
    30x12
    30x12


    It was a good night and I got another PR on incline, but my shoulders are killing me now. I'm probably going to ice them down and take some ibuprofen. I think I'm going to move on to rack lockouts for my next ME exercise and take it easy on my shoulders.
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    DE Squat

    Box Squats
    135x3
    8x3@270 (54%)

    Stiff Leg GMs
    135x8
    135x8
    135x8

    Sumo Stance RDLs
    65x12
    85x12
    85x12

    Straight Leg Situps
    BWx12
    BWx12
    BWx12 (10 Negatives, 2 Full reps. My abs were cramping )

    T-Bar Rows
    90x12
    90x12

    My hips, abs, and lower back are fried. It was a good night. I'm still trying to get my techique on the Box Squat down. My stance is fine, I'm just having trouble remembering to lead with my head and not my legs when I come off the box. I like the Sumo RDLs, I feel much more of a stretch in my hamstrings than I do from regular RDLs. I might do these for a while and then switch to Dimel DLs.

    Straight Leg situps suck ass. My abs were cramping up after the second set, but I'll say this much, they work and I'll keep doing them until I don't suck so much at them.
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    DE Bench
    Dynamic Bench
    135x3 (Warm Up)
    8x3 @ 165# (60%) Three Grips

    JM Presses
    4x15@135#

    T-Bar Rows (No Chest Support)
    45x12
    90x12
    90x12
    135x12

    Front Raises with a Bar
    4x12@45# (3 Grips)

    Hammer Shrug Machine
    70x12
    90x12
    90x12
    90x12

    Strength and speed were good. My technique is getting better, I just need to get my back a bit stronger to make sure the bar gets pressed up in a straight line. I'm doing good so far, but it tends to drift in my last 2 or 3 sets. I also need to bump up some extra work for my triceps. I have some mini bands from EFS and I might buy some light or average bands next payday. Overall, I can't complain and it looks as if I'm coming along nicely.
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    DE Bench

    Bench
    135x5 (WU)
    8x3@165#

    JM Presses
    135x16
    145x15
    145x15
    145x15

    T-Bar Rows
    90x12
    135x12
    180x12
    180x12

    Barbell Shrugs
    225x12
    315x12
    405x12
    405x7 (Grip was fried even with straps)

    It was a good day. I took a week off because I was feeling a bit beat up and things were getting busy at work, so I took some time off just to rest up. Now I'm getting right back into it
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    ME SQ/DL

    Zercher Squat (these will be an accessory from now on)
    45x12
    135x5
    185x3

    Me --> <-- My Elbows

    Sumo RDLs
    135x10
    135x10
    135x10
    135x10

    Modified GHRs on Back Hyper Bench
    BWx12
    BWx10
    BWx10

    Pulldowns (2 Grips)
    65x12
    65x12
    65x12
    65x12

    Face Pulls
    65x12
    65x12

    Standing Abs
    2 choked minis
    x12
    x12
    x12
    x12

    Tonight was ok. My elbows are a bit red from the Zerchers, but no biggie. I think next ME day, I'm going to head back to GMs and use Zerchers as an accessory on DE Squat day and alternate them with speed deads.
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    ME Bench

    JM Presses
    135x10(WU)
    155x6
    185x5
    225x5
    275x3
    295x2

    Barbell Tricep Extensions
    45x10
    65x10
    65x10
    75x10
    85x10
    85x10

    Hammer Machine Rows
    45x12
    70x12
    115x12
    115x12

    Barbell Shrugs
    135x12
    225x12
    315x12
    315x12

    Face Pulls on Biangular Pulldown Machine
    80x12
    80x12
    80x12
    80x12

    Shoulder Rotation (12 reps each with 10#)
    Rear Raises (thumbs down)
    Front Raises
    Side Laterals (Thumbs up)
    Side Laterals (Palms down)
    Rear Raises (Palms down)

    It was a good night for bench. I wanted to do rack presses but someone decided that they would do a shrug, ez curl, reverse curl circuit in the power rack. So I decided to do JM Presses instead. It was still a good night, but I wanted to whack this kid with a plate so bad it wasn't funny. Thank you Lord for teaching me restraint.
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    So, after several days off I'm back to lifting again and still in the market for a new gym, but I think I found one on powerlifting watch that is about 20 minutes from my house, so I'm going to give them a call tomorrow. On to the lifting:

    ME SQ/DL
    Box Squats (High Box 17.5"; Too High, but all I had)
    45x8
    135x3
    225x3
    315x3
    405x3
    475x3
    515x3 (PR)
    Squats were good, but the box was really too high compared to my parallel stance to get a good comparison, but like I said, it was the only bench I had to work with.

    GMs(Arched Back; Close Stance)
    3x12@135#

    Modified GHRs on a Hyper Bench
    BWx12
    BWx12
    BWx10

    Standing Abs
    90x12
    130x12
    160x2
    130x12

    Hip Adduction/Abduction Machine
    2x20@70# (Each)

    It was a good night. My box squats were really good (I felt as if I had another 30-50 pounds left in me, but I figured I'd leave some in the tank), but that bench was too damn high for my liking, but when in Rome...At any rate, the workout was good and I was in and out in ~55 minutes so I can't complain. Now I just have to catch my bench up to where my squat is and I'll be good.
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    I decided to give my shoulders a break and do something a little different today.
    ME Bench
    DB Bench Press (Palms Neutral)
    70x20
    70x12
    70x9

    Tate Presses(aka Elbows-out Extensions)
    30x12
    30x12
    30x12

    Machine Rows
    90x12
    130x12
    150x12
    150x12

    V-Bar Pressdowns
    60x12
    60x12
    60x12

    Laterals (Palms Facing & Thumbs Facing)
    2x15@10# (both)

    Pull Aparts (1 second pause)
    3x20 with mini band

    It was a good night. The DBs were a bit awkward because it's been forever since I've used them in a bench workout (clearly I need to add them back in because I suck at 'em ). Everything else was good, well except for when my iPod died and I was forced to listen to that ****ty pop music they play at 24 Hour. But overall it was a good night, and I've found another thing to work on, so it's all good.
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    DE Bench 7/16


    Bench
    135x10
    135x8
    165x3x8 (Three Grips)
    245x1
    255x1
    265x1

    JM Presses
    135x15
    185x12
    205x10
    225x9

    Pec Deck Flyes
    55x15
    85x15x3

    Pulldowns
    90x12
    105x12x2

    Face Pulls
    80x12x4

    It was a good night tonight. The singles were good. 265 was a bit wobbily, but then again, this was after 10 other sets, but I still need to work on keeping the bar stable. Arch was good and form is getting better. Overall, I can't complain. I'm waiting to gear up until after the first of the year, so I can build up my base and still give me 6+ months to train with the gear before my meet.
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    7/18 ME Squat/ DL


    Arched Back GMs
    135x5 (WU)
    195x5
    235x3
    275x3
    315x3
    ------- Added Belt, Cranked up Headphones and :good:
    345x3 (90%)
    365x3 (95%)
    405x3(105%) PR (Head felt like it was going to explode on the 3rd rep)

    Barbell Lunges
    135x12
    135x10

    Modfied GHRs (Finally Learned to do these right, hence the lower reps)
    BWx5
    BWx5
    BWx5

    Straight Leg Situps
    3x12

    I was fried after this, so I left. It was a good night. I'm going to look at a powerlifting gym near my house at some point this week. The woman I talked to described it as a laid back, powerlifting friendly gym with, and I quote, "More plates than you could ever lift in your entire life".
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    7/19 Squat Assistance


    Pull Throughs with 2 choked minis
    3x20

    Ab Wheel
    3x20

    Just trying to get some of the soreness out of my hamstrings...and then transfer it to my abs.
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    7/20 ME Bench


    Close Grip (Thumb Length off Smooth)
    135x6
    135x5
    185x3
    225x2
    245x1
    275x1
    295x0 (Missed this about half way up, not enough speed off my chest I think)
    255x1

    Tricep Extensions superset with Bench Dips
    65x12
    65x12 / BWx12
    65x12 / BWx12
    65x12 / BWx12
    65x12 / BWx12

    Pulldowns on Bilateral Pulldown Machine
    12x4@90#

    Face Pulls on Same Machine
    50x12
    65x12
    65x12
    65x12

    Tonight was ok, I had planned on doing Declines, but someone was on the one decline bench. 295 was going up, but stalled out about halfway up. So I'm good off the chest (but could be a bit faster), but I need to work on my midpoint and higher. Overall, I can't complain. I think I could've gotten 265 on close grip, but I didn't want to push it.
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    7/21 DE Squat


    Dynamic Squat
    135x5
    135x5
    2x4@300# (60%) (On 0-90 Bench)
    ------------------ At this point I said to hell with the Bench and made my own squat box with 9 35# plates stacked on top of each other, which put me at abou t parallel or an inch below.
    2x2@300# - Speed sucked on these, so I dropped the weight
    2x4@275# (55%) - Speed was better and so was form

    Arched Back, Close Stance GMs
    225x6
    225x5
    275x3
    275x3

    Modified GHRs on a 45 Hyper Bench
    BWx8
    BWx6
    BWx10 (This Sucked. )

    Hip,Lower Back, and Hamstring Stretches with a foam roller.

    It was a good night, form was better once I got a box that was the right size. Those Modified GHRs suck big time, but I gotta keep after them if I want to bring my hamstrings up. :squat:
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    7/23 DE Bench


    Bench
    135x6
    135x3
    4x3@165#
    2x3@175# (Speed was as good as it was at 165.)
    2x3@185# (Again, speed was identical to 165, I might bump up my DE day weight to 4 sets of 175 and 4 sets of 185, as long as my speed remains the same.)

    Elbows-Out Extensions
    45x12
    45x12
    45x12
    45x12
    35x12

    Barbell Rows
    135x12
    185x10
    185x10
    185x10

    Military Presses (Middle Finger on Ring)
    45x12
    65x12
    95x12
    135x12

    It was a good night. My speed and technique is good. I need to work on incorporating more leg drive into my benching, but I know that will come with practice and time. So, overall, I can't complain because it appears as if everything is coming along nicely.
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    Talking New Gym! Woot!


    I just found a new gym that I joined tonight. I found it listed at powerlifting watch and it was about 20 minutes. I now lift at Van's Gym in Baytown and tomorrow night is my last night at 24 Hour Fitness. It's a nice mom and pop set up. There's a couple racks(they're kinda narrow, but they work). I saw some DL platforms to do pulls off blocks. Saw they had a dry-erase board with meet totals for 6 lifters. I'm going to try to meet them and try to get in with them to train. Now, on to the training:

    Arched GMs (wide stance)
    45x12
    135x8
    225x5
    315x5
    365x5 (5 RM PR)

    45 Hypers
    x15
    x15
    x15

    Dimel DLs
    135x15
    135x15

    Standing Abs
    30x15
    50x15
    50x15

    Good night tonight and I got to use chalk for the first time in forever. Can't wait to lift here more often, it's a bit out of the way, but if tonight is any indicator, it'll be worth it.
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    7/28 DE Squat


    Box Squats
    135x3
    225x3
    250x3
    250x3
    250x3
    250x3

    Speed Pulls
    6x1@275# (3 modified, 3 conventional)

    T-Bar Rows
    3x12@45#

    Shrugs
    3x12@45s

    Got there about an hour before the gym closed, so I was in a bit of a rush.
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    Manta Ray Box Squats (Parallel)
    135x8
    135x5
    225x5
    315x5
    405x5 (5RM)
    485x3 (3RM)

    Sumo RDLs
    135x8
    135x8
    135x8

    Standing Abs
    30x20
    40x20
    50x20
    50x20
    50x20

    Hypers
    BW+25x15
    BWx15
    BWx15

    Good night of lifting, but the rest of the night could've been better. I ended up getting a flat tire on the way back home from the gym and I'm heading tomorrow to buy new tires...I can hardly wait. and I'm off to bed.
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    8/4 ME Bench


    Meant to post this last night, but my internet was being stupid.

    Floor Presses
    45x8
    135x8
    135x5
    225x5 (5RM)
    275x1 (1RM)
    225x3 (could've gotten 4 or 5 if I didn't hit the racks on the way up)

    CGBP
    135x15
    155x15
    155x12

    T-Bar Rows
    45x12
    45x12
    45x12
    45x12

    Rope Pressdowns
    30x40

    The floor presses kicked my ass. Just gotta get in the groove of them. I've got two more weeks of them, so hopefully the weight will go up a bit. We'll see.
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    8/8-me Sq/dl


    Manta Ray Box Squats (Parallel)
    45x8
    135x8
    ------ Add Manta Ray
    135x8
    245x5
    295x3
    340x2
    405x1
    435x1
    465x1
    515x1
    535x1 (1RM PR)

    45 Hypers
    BWx15
    BW+25#x12
    BW+25#x12

    Dimel DLs
    45x20
    95x15
    95x15

    Ab Wheel
    4x20

    Got another PR, So I can't complain. I squat on a bench with a foam pad, so I sink in a bit when I squat down onto it. I did my single with 515 and I thought about it and said, "I think I've got one more rep in me." So I tossed on two more tens, cranked up the metal and went down and up with it and I didn't struggle until about 1/2 to 2/3 of the way up, but I locked it out. So it was a good night overall.
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    8/11- ME Bench


    Floor Presses
    45x8
    135x5
    135x5
    185x3
    205x2
    225x1
    245x1
    285x1 (10lb PR)

    Cambered Bar Close Grip Bench
    135x12
    185x5
    185x5

    Chest Supported Rows
    45x12
    90x5/45x5
    45x10

    Tate Presses
    25x12
    35x12
    45x10

    Shrugs
    90x12
    90x12
    90x12

    Got a PR tonight on floor presses. It stuck about halfway up, but I kept pressing and locked it out. I was pretty stoked because 275 damn near killed me last week. I tried the cambered bar, and while I like the increased ROM, it was just awkward. I might go back to regular close grips next week or most likely switch to JM Presses. I did tate presses because I didn't feel a whole lot of work in my tris. All in all it was a productive evening. Now all I need to do is get a vid of my ME Squat day and I'll be set.
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    8/14 - ME Squat


    Manta Ray Harness Box Squats (Parallel)
    45x8
    135x5
    ---------- Add Manta Ray
    135x5
    275x5
    325x3
    375x2
    425x1
    495x1
    545x1 (10lb PR)

    45 Hypers
    BWx15
    BWx15
    BWx15

    Dimel DLs
    45x20
    135x15
    135x15

    It was a good night tonight at the gym. I did end up getting a video of my last set of box squats, but it was at a ****ty angle and all you can really see is me coming up and down with it from about shoulder up. 545 was good until about halfway up, I released my air too soon and damn near got pinned, but I pushed through it and got the PR. I've been slacking on my speed work and it shows. Time to get my ass in gear and get back to doing my DE days because on Squat and Bench, I seem to be stalling halfway up, which isn't acceptable. So I know what I need to work on.

    Here's the vid of my lift, you can't really see much, but I figured I'd put it up anyway: [nomedia="http://www.youtube.com/watch?v=mb1KLL0pnEE"]YouTube - Broadcast Yourself.[/nomedia]
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    8/16 - ME Bench (New PR)


    Incline (Close Grip)
    45x2x10
    95x2x5
    135x5
    165x3
    195x2
    225x1
    245x1
    265x1
    295x1 (a little tap about halfway, but I got it) PR

    Kara B Military Presses (Narrow, Clean Grip Militaries with no leg drive)
    45x10
    135x10
    185x5
    185x3
    185x3

    Fat Man Pullups
    BWx10 (Bench Grip)
    BWx12 (Wide Grip)
    BWx10 (Bench Grip)

    It was a good night, I got another PR and everything else seems to be going well. All of my bench presses seem to be sticking about halfway up, but then I work through the sticking point. I know I need to focus on top end and speed work, does anyone else have any input?
  30. UHCougar05's Avatar
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    8/21 - Deads!


    Rack Deadlift (Bar at Kneecap)
    45x8
    135x5
    135x5
    235x5
    315x5
    385x3
    425x1
    475x1
    515x1 (PR)

    45 Hypers
    BWx4x15

    Leg Press (Pause at Bottom)
    90x12
    270x12
    270x12

    Chest Supported Rows
    45x3x12

    It felt good to pull again and I'm a bit stronger than I remember. Of course, this just means I can lockout 515, it's gonna take a bit more work to get to a point where I can pull it off the floor( I need to get faster ). Had a guy at the gym ask me if I was training for competition. I said I was, but my meet isn't until next june. He said I was pretty strong, I said thanks, but for guys my size (~260ish) it's not all that impressive...at least to me anyway because I know I have a long way to go to be competitive. :dl:
  31. UHCougar05's Avatar
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    8/22 - ME Bench


    Incline
    45x10
    45x10
    95x8
    95x8
    135x5
    135x5
    155x5
    185x3
    215x2
    245x1
    275x1
    290x1 (Didn't feel like a PR kinda night, so I stopped here)

    JM Presses
    45x10
    95x10
    135x8
    185x5

    Standing Military Presses
    45x12
    115x10
    115x10
    115x10
    115x10

    Fat Man Pullups
    BWx12
    BWx10
    BWx10
    BWx10

    V-Bar Pressdowns
    30x60
    50x40
    70x25

    Ok night tonight. I was kinda tired, hence the reason I didn''t go for a PR (although, I wish I would have done one more rep with 275). Inclines took a while, so I was kinda in a hurry to get stuff done so I wouldn't be in there over an hour. All in all, a good night, but definitely could have done better. Oh well, on to next week.
  32. bpmartyr's Avatar
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    Been following along. Great log bro. Thanks for posting it.
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
  33. UHCougar05's Avatar
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    Quote Originally Posted by bpmartyr
    Been following along. Great log bro. Thanks for posting it.
    Thanks BP, I'm just trying to make steady progress. I've come a long way since May, but I still have a long way to go. I'm eyeing a meet or two next year, so I'm trying to get as strong as I can before I add equipment. I guess it seems to be working, but my bench definitely needs work.
  34. Powerhouse 48's Avatar
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    i like your philososphy of getting strong b4 adding equipment, alot of people make the mistake of not doing so, or are just too damned lazy! good job UH
  35. UHCougar05's Avatar
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    Quote Originally Posted by Powerhouse 48
    i like your philososphy of getting strong b4 adding equipment, alot of people make the mistake of not doing so, or are just too damned lazy! good job UH
    Thanks PH. I know that I still have a ways to go training-wise and I'd like to build up my ligament and tendon strength before I dive head-first into gear. Plus, for the equipment I want to buy, my technique needs some more refinement and I need to get stronger, so I can work the suits and not vice versa. That and I can't really afford to buy any equipment at the moment because money is kinda tight.
  36. Gettinpumped's Avatar
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    I've been following ur log. Looking good. Hey I see u from houston what gym are u training at?
  37. UHCougar05's Avatar
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    Quote Originally Posted by Gettinpumped
    I've been following ur log. Looking good. Hey I see u from houston what gym are u training at?
    I'm training at Van's Gym in Baytown at the moment. I found it under the powerlifting friendly gym listing on powerliftingwatch.com.
  38. UHCougar05's Avatar
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    9/4 - ME Squat


    Well, I'm back again. I took a week off last week because I was having some back spasms that made working out nearly impossible. Well, the week off did me good and now I'm going right back into it. It was a good day today and it was nice to get back to the gym.

    Arched Back GMs (No belt)
    45x12
    45x12
    135x8
    135x5
    235x5
    325x3
    375x3 (3RM PR)
    395x2

    RDLs
    135x12x3

    45 Hypers
    BWx15
    BWx12
    BWx12
    BWx10

    Weighted Ab Machine
    20x12
    20x10
    20x3 (abs cramped...this sucked ass )
  39. UHCougar05's Avatar
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    9/5 - ME Bench


    Close Grip Bench
    45x12
    45x12
    95x10
    95x8
    135x8
    165x5
    195x3
    225x2
    255x1
    285x1
    255x1x2

    Rope Pressdowns
    50x15
    50x15
    100x10
    100x10
    100x10

    Face Pulls
    30x15x4

    Standing Shoulder Presses (No leg drive)
    45x15
    65x15
    85x10x3

    Good night I guess, I'm still stalling about half way on max attempts, which means I need more speed off the bottom. The two singles at the end went up pretty quick after I made a conscious effort to press fast. Overall, a good night...but I've got work to do.
  40. UHCougar05's Avatar
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    9/11 - ME Squat


    Box Squat (at or 1" below parallel)
    45x8
    45x8
    135x5
    225x5
    275x5
    330x3
    385x2
    445x1
    495x1
    520x1 (95% Max)

    GMs
    225x5x3

    45 Hypers
    BWx12x3

    Good night tonight. Getting the feel for the weight before I go for a PR next week. My goal is to box squat 600 or better before the end of the year before I add equipment. Although I might by a pair of cheap briefs to protect my hips on DE day here in the next few weeks.
  

  
 

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