UHCougar05's Training Log: I make Glen look tall

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  1. i don't do any direct hip work. once i got to a 1RM of shoulder width, i took it back to 75% and started moving my feet out a little bit wider from week to week. now, my feet are touching the side of the rack and i'd like to go wider but it's just not feasible at the moment.


  2. Quote Originally Posted by guyfromkop2
    do you do any hip work?
    I don't do any at the moment. I probably should, so that I can squat wide without my hips feeling like they're on fire. What would you suggest? We don't have a GHR at the gym I'm at, but I'm sure I could probably rig something up there on a slow night.
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  3. you have a good girl/bad girl machine at your gym?

  4. Quote Originally Posted by guyfromkop2
    you have a good girl/bad girl machine at your gym?
    aye, that we do.

  5. do this at the end of your squat workout(doesnt have to be in this specific order)
    good girls x 25
    bad girls x 25
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  6. Quote Originally Posted by guyfromkop2
    do this at the end of your squat workout(doesnt have to be in this specific order)
    good girls x 25
    bad girls x 25
    Gotcha, thanks for the tip sir.

  7. Quote Originally Posted by UHCougar05
    Gotcha, thanks for the tip sir.

    no problemo

  8. lol.. I'm a perticularly strong bad girl.. If I close my legs you ain't opening them.

  9. Quote Originally Posted by Poobah
    lol.. I'm a perticularly strong bad girl.. If I close my legs you ain't opening them.
    You made the people at work stare at me and wonder what in the world I was laughing at. Thanks Poobah, I needed that.

  10. Well, it looks as if yours truly will have to put heavy leg days on hiatus for a bit.

    I told my girlfriend (anatomy major) that I was having hip pain when I squatted and not sure why. I assumed it was widening my stance too fast. When she saw me squat she found the problem, my right side turned in when I was squatting, placing more strain on my right hip than my left hip.

    This was due to an injury I received in high school (grade II MCL sprain) and my leg never healed right. Therefore, I began to favor that leg and to balance I put more of the strain on my other leg. Fast forward to now and I can see where the pain comes from. I'm probably going to see either the chiro or a massage therapist for myofascial release and some strengthening exercises. I'm putting more of the focus on building up the strength in my left leg to match that of the right.

    Therefore, much of my leg days from hear on out until I feel comfortable will be mostly unilateral work trying to bring up the other leg and probably bar squats, just to stay comfortable with the bar on my back. On the bright side, this gives me more time to focus on my upper body and bring my bench up to par.

    Sorry to ramble on, but that's where I'm at right now. I think it sucks, but if it helps me in the long run powerlifting, then I'll do whatever it takes.
    Last edited by UHCougar05; 06-07-2006 at 01:09 PM. Reason: Making it easier to read

  11. at least you caught it before something serious happened.

  12. Quote Originally Posted by Beelzebub
    at least you caught it before something serious happened.
    Yeah, I thought so too. I'm glad she caught that because I'd like everything to be working like it should before I go any heavier. I told myself that I see how much I could squat using more of my right leg, but think of how much more I could do if both legs were sharing the load (basically to convince myself that the rehab work is necessary and not be tempted to go heavy for a while.)

    Plus if I could avoid hip problems that would be a plus too

  13. And back to the gym I go. Today was ME bench day and it was a good day.

    Incline
    135x8
    155x6
    175x3
    205x3
    225x3
    245x2 (No way I was getting the third )

    Dip Machine (my shoulders don't like suspended dips)
    255x12
    255x12
    255x12
    255x12

    Rope Pressdowns
    80x12
    110x12
    110x12
    110x12
    110x12
    110x12

    Hammer Rows
    90x15
    90x15
    90x15
    90x15

    Good Girl Machine x25
    Bad Girl Machine x25

    Single Leg Curl (Left only)
    30x12
    30x12
    30x12

    It was a good night. I know that my triceps are my weak point, so I'm trying to hammer those. I ordered some mini flex bands so I can do extra hip, tricep, and shoulder work at the house (and the occasional DE bench day )

    Oh and I bought my 13mm lever belt from Inzer today. Hopefully it will be here some time next week (the site said shipping from Longview to my house in only one day)

  14. Well, I just found out that my lever belt was delivered this afternoon, so I've decided to break it in tonight on my ME leg day with some heavy GMs :good:

    Now I'm just waiting on my order from EFS. I ended up buying a the workout template book so I could have a bit more structure to my workouts from week to week and it gives me a base to start from. So things should be good. I'll give a report on the workout when I come back from the gym tonight.

  15. Tonight was ME Leg night and it was a good night.

    Arched Back Good Mornings
    45x10
    135x8
    225x8
    315x5
    385x3 (2 arched, 1 rounded)

    Pause Squats
    135x5
    225x5
    225x5

    Hack Squats
    4 plates x10
    4 plates x10
    4 plates x10 (Left leg only)
    4 plates x10 (Left Leg only)

    Good Girl Machine
    90x25
    90x25
    90x25

    Bad Girl Machine
    90x25
    90x25
    90x25

    It was a good night like I said, my GM is getting back to where is was and my hips seem to be a bit better off. I'm taking 4-6g of Cissus as well to see if it will help my tendonitis in my elbows, along with my knees and hips.

  16. 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.

  17. This could also be due to tight adductors/weak abductors. Try the groin stretch, are you super tight?

  18. 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.

  19. 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!!

  20. 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.

  21. DE Bench Day
    135x3 (Warm Up)
    [email protected]# (2 close, 5 pinky on ring, 1 index on ring)

    JM Presses
    135x15
    155x9
    175x10
    175x8

    Rear Delt Raises
    [email protected]#

    Lat Pulldowns
    4x12x90#

    Rope Pressdowns
    [email protected]#

  22. 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

  23. 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.

  24. DE Squat

    Box Squats
    135x3
    [email protected] (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.

  25. DE Bench
    Dynamic Bench
    135x3 (Warm Up)
    8x3 @ 165# (60%) Three Grips

    JM Presses
    [email protected]#

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

    Front Raises with a Bar
    [email protected]# (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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