UHCougar05's Training Log: I make Glen look tall

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    9/14 - ME Bench


    Close Grip Bench
    45x12
    45x12
    95x8
    95x8
    135x5
    185x5
    225x3
    245x2
    275x1
    305x.5 (Got it half way and my form broke and got an assist to the top )

    Rolling Tricep Extensions
    35x8x3

    Shoulder Presses
    45x12
    115x12x3

    Chest Supported Rows
    45x12x3

    Tricep Extensions
    30x25x2

    So close to 300 I can taste it...pissed me off because I couldn't keep my form. My triceps, speed, and form need a hell of a lot of work...Gotta get all those down before I even think about touching the KK DD that I'm thinking about getting.

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    Damn bro ur logs looking good. Man u'll be hittin tha 300 in no time. I just wish my squat was as good as urs. Awesome squats man.
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    Quote Originally Posted by Gettinpumped
    Damn bro ur logs looking good. Man u'll be hittin tha 300 in no time. I just wish my squat was as good as urs. Awesome squats man.
    Thanks GP, I do hope to hit 300 soon. I guess I have a mechanical advantage in the squats though. I'm only 5'6", so I guess squatting came a bit easier to me moreso than the bench, it just felt more natural. The DL is in the middle, but needs work as well. I think I'll be doing speed deads on my DE day, and focusing on squats and GMs on ME day, with the occasional rack pull every 3-4 weeks. Things are moving along alright, just need to hammer my bench to get everything where it needs to be.
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    9/16 - DE Squat/DL


    Speed Deads
    135x8
    225x3
    335x3x5 (3 Conventional; 2 Sumo)

    Dimel DLs
    135x15
    135x15

    Overhead Squats
    45x12
    95x12
    95x12

    45 Hypers
    BWx10x3

    Side Bends
    BWx12 (Pretty much fried after this)

    Day went alright for the most part. My speed on the deads were better with the conventional stance moreso than the sumo stance. I'm not sure what the best stance for me is because I have a longer torso for my size (5'6"). Good day, but I still need more work.
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    9/18 - ME Squat/DL


    Box Squats (1" above or at parallel...not sure)
    45x5x3
    135x5
    225x5
    275x5
    335x3
    --------------------- Added Belt
    385x2
    435x1
    495x1
    520x1
    ---------------------
    565x1 (20lb PR. A bit too touch and go for my liking, but I got it)

    GMs (Shoulder Stance)
    135x10
    135x10
    135x10

    Standing Rope Crunches
    30x15
    30x15
    30x15

    Side Bends (w/ Plate)
    25x12
    35x12
    45x12

    Good night tonight, got a 20# PR on the Box Squats (and yes I have video ). After the GMs my lower back was fried, so I did my abs and headed out. One step closer to my goal of box squatting 600 before the end of the year, and a lot closer to 600 than I thought I was. And I'm out.
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    9/19 - ME Bench


    Close Grip Bench
    45x12x2
    115x5x2
    155x5
    185x3
    215x2
    245x1
    275x1x3

    Rope Pressdowns
    40x12x3

    Tate Presses
    20x12
    30x12
    40x8
    50x5
    20x15

    T-Bar Rows
    45x12x3

    Fat Man Pullups (Comp Grip)
    BWx12
    BWx10
    BWx8

    Face Pulls
    40x15x3
    60x15

    Okay night tonight. I hit my 3 lifts above 90%, but I think I went to the well one too many times with Close Grip Bench. Oh well, live and learn, I'll most likely switch to either floor presses, 3 board presses, or a variation thereof next week. I thought about doing Reverse Band Benches, but all I have are minis, so I'm not sure how that would work out.

    Seems as if I'm all squat and no bench. Definitely gotta fix that.
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    Convo DLs
    Off Platform (2-3")
    135x5
    135x5
    ---------------- Added 1 chain per side (No idea how much it weighed)
    225x3+chains
    315x1+chains
    ---------------- Removed Platform
    405x1+chains
    455x1+chains
    475x0.99999994+chains (Got it to my thighs and couldn't get my hips under it to lock the damn thing out... ) PR...Kinda.

    Bent Over GMs
    135x5
    225x5
    275x5
    275x5

    Dimel DLs
    135x15
    135x15
    135x15

    Seated Rope Ab Machine
    20x15
    20x15
    20x15

    Good night tonight. I was a little tired when I got to the gym, but that all changed after my first set. It was a bit awkward doing DLs with chains, but it was something different.
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    10/02 ME Squat


    GMs
    45x8
    45x8
    135x8
    225x5
    315x3
    365x2
    405x2

    SLDL
    135x3
    225x3
    225x3

    45 Hypers
    BWx10
    BWx10

    Seated Weighted Abs
    30x8
    30x8
    30x8
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    9/9 - ME Squat/DL


    Max Effort Squat/DL

    Concentric Good Mornings off Pins (Navel Level)
    45x10
    135x5
    135x5
    205x3
    245x3
    275x3
    315x3 (PR)

    BB Rows
    135x8
    185x5
    185x5
    185x5
    185x5

    Hyperextensions
    BW+25x10
    BWx12
    BW+25x10

    Side Bends (Each Side)
    40x12
    40x12
    40x12

    Standing Rope Abs
    50x8
    50x8
    50x8
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    Bench (Narrow Grip - Pinky on Ring)
    45x10
    135x8
    185x5
    225x5
    225x5
    225x5
    225x3

    JM Presses
    135x5
    135x5
    155x5

    Face Pulls (Tricep Rope)
    50x10
    50x10
    70x8
    70x8

    Lateral and Rear Delt Raises
    20x12x4 (2 Sets of Each)

    Hammer Curls
    15x10
    15x10
    15x10

    Tricep Pressdowns
    100 Reps (Recovery)
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    10/12 DE Squat/DL


    Box Squats on a Bench (1-2" above parallel) 50% of 1RM
    45x10
    135x5
    255+chains (40#)x3
    255+chains x2x8
    -------- Lower back was a bit torched. I focused more on sitting back and the chains made it hard to stabilize the weight (like they're supposed to). I'll probably go 3 weeks chains and 3 weeks straight weight

    Speed Deadlifts@50-60% of 1RM (singles
    275x1
    275x1
    275x1
    295x1
    295x1
    315x1
    -------- Speed was good on these. Techinque was off on the 2nd set and I could feel it. I misgrooved the pull and it was a lot tougher than the first. After an adjustment the next sets moved just fine even with the increase in weight

    45 Degree Hyperextensions
    BWx10
    BWx10
    BWx10

    Ab Roller
    BWx20
    BWx20
    BWx20
    BWx20

    I was pretty much done after this.
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    10/15 - DE Bench


    Speed Bench with a doubled mini jumpstretch band
    45x10
    115x8
    115x5
    ---------Added bands
    115x3(WU)
    135x3
    135x3
    135x3
    155x3
    155x3
    155x3
    175x3
    175x3

    Speed was good on these sets. Last rep was difficult, but speed was ok.

    JM Presses
    135x3
    135x3
    185x3
    205x3

    Chest Supported Rows
    45x8
    90x5
    90x5
    90x5

    Barbell Front Raises
    45x12
    65x8
    65x8
    85x5
    85x5

    Good workout today. Energy and recovery was good. I felt like I still had some in the tank when I left. It was my first time using bands on my DE bench day, and I really like them. I didn't have a definite weight to go with on bench, so I went by feel.
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    10/18 - ME Squat


    Concentric Good Mornings (off pins at navel height)
    45x10
    135x8
    135x5
    225x3
    315x3
    365x1
    365+chains (~40 pounds at the top)x1
    405xMiss (Couldn't even budge the thing off the rack)

    Standing Rope Abs
    30x15
    30x15
    30x15

    Chest Supported Rows
    45x12
    45x12
    45x12

    Dimel DLs
    135x15
    135x15
    135x15

    Good night tonight. Concentric GMs are a hell of a lot harder than regular GMs. I'll most likely do some sort of squat or deadlift variation next week.
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    10/20 ME Bench


    Days are a little screwy this week because I couldn't get to the gym Tuesday due to flooding in Houston. Things should be back to normal next week.

    Bench
    45x10
    45x10
    135x8
    135x5
    185x5
    ------------- Work Sets
    225x5
    225x5
    225x5
    245x5
    245x3

    JM Presses + doubled mini bands(Approx. 30# Tension at chest and 60# at the top. Plus or minus a few pounds given my short arms )
    95x5
    135x5
    155x5
    175x3

    Face Pulls
    50x12
    70x12
    70x12
    70x12

    Barbell Front Raises
    45x12
    65x10
    85x10
    105x8
    45x12

    Good day overall. The bands on JM presses were a spur of the moment kind of thing and I think it turned out ok. Although, I almost got pinned on the last rep, but I locked it out. Energy was good and everything seems to be coming along nicely.
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    Still watchin ...
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    workouts looking good man, and damn were these streets flooded. I was stuck at home all day
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    10/22 - ME Squat


    Lifted with a friend of mine who is training for a meet in 7 weeks. So to simplify things, I followed his ME workout.

    Squats
    45+2 light bands per side (20# at the bottom and 80# at the top)x5
    45+bands x3
    135+bands x3
    185+bands x3
    225+bands x3
    275+bands x1
    315+bands x1
    --------------- Drop Bands
    315x1
    365x1
    405x1
    455x1
    495x1 PR
    -------------- I was pretty happy with that because I haven't free squated in forever

    GHRs (Glute Ham Raises Elite Fitness Systems)
    x10
    x10
    x10

    Reverse Hyperextensions
    270x8
    270x10
    270x10

    Good night tonight and I will be training with him on Sundays until further notice to help him out.
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    10/24 - ME Bench


    Bench
    45x10
    45x10
    135x5
    135x5
    185x5
    225x3
    ---------- Work Sets
    245x3
    245x3
    245x3
    265x3
    265x2

    JM Presses with a doubled mini band
    45x5
    135x5
    155x5
    175x3
    185x3 3RM PR

    Chest Supported Rows
    90x5
    90x5
    90x5
    90x5

    Barbell Front Raises
    45x10
    95x8
    115x6
    135x6
    135x8

    Good stuff tonight. Energy and recovery were good. The DS Xceed that I am taking is living up to its expectations and then some.
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    nice squatting... front raises are strong too... Front raises right? Not Upright Rows? As in you're hitting your anterior delts?
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    Quote Originally Posted by Ubiquitous
    nice squatting... front raises are strong too... Front raises right? Not Upright Rows? As in you're hitting your anterior delts?
    Yessir, they're front delt raises. I haven't done upright rows in a while, but I might throw them in next week on either bench day.
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    10/26 - DE Squat


    Meant to post this last night, but fell asleep before I could.

    Bench Squats
    45x10
    45x10
    135x5
    135x5
    225x5
    ------------- Work Sets
    275+2 5/8" chains (40# at top)x3
    275+chains x3
    275+chains x3
    315+chains x3
    315+chains x3
    315+chains x3
    335+chains x2
    335+chains x2

    Speed was good on these. My technique slipped before I started one of the sets and I had to put the bar back down in the rack and take a few seconds to get reset.

    Arched Back GMs
    225x5
    225x5
    225x5

    My lower back was pretty much done after this

    Standing Abs
    30x15
    30x15
    30x15

    Face Pulls
    30x12
    30x12
    30x12

    Good night overall. I just need to get my technique down when I come out of the racks because it almost threw me off balance when I didn't. Live and Learn.
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    10/26 - DE Bench


    Speed Bench with Doubled Mini Bands
    45x10
    45x10
    --------- Added Bands
    45x10
    --------- Work Sets
    135x3x2
    155x3x2
    175x3x2
    185x3x2

    Floor Presses
    185x3
    225x3
    225x3
    225x3
    225x3
    225x3

    Chest Supported Rows
    45x12
    45x12
    45x12

    Barbell Front Raises
    45x12
    45x12
    45x12
    45x12

    Good day today. I decided to change up the assistance work I was doing just to shake things up a bit. I have Max Effort Squat day tomorrow....Can't wait :squat:
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    Wow Strong Speed Benching

    Jason
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    10/29 - ME Squat


    Quote Originally Posted by Jason Pegg
    Wow Strong Speed Benching

    Jason
    Thanks JP.


    Warm Up
    GHRs
    BWx8x2

    Squats + 2 light bands per side (~180# at the top)
    45x5
    135x5
    185x3
    225x3
    275x3
    315x1
    ------------- Drop Bands
    315x1
    365x1
    405x1
    455x1
    475x1
    Hips were still a little sore and it didn't feel like a PR night, so I stopped there.

    GHRs
    BWx10x3

    Pretty much done after these. My lower back was a little pumped and I don't think I could've done much more work last night. I forgot the reverse hypers, but I'll do those next week.
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    strong session none the less.
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    10/31 - All Hallows Eve ME Bench


    Thanks Ubi.

    Bench
    45x10
    45x10
    135x5
    185x5
    225x3
    ---------
    255x3x6 ---> Got all six sets, gonna bump it up to 260 next week PR

    3 Board Presses
    275x3
    295x3
    315x1 --- Got Greedy and only got one here. I wanted 3 plates so bad I could taste it.

    Chest Supported Rows
    45x12
    70x8
    70x8
    70x8

    Side Laterals and Front Raises (Superset)
    15x10
    15x10
    15x10

    Good night tonight. I need to be a bit more patient with the board presses, but those will become a staple because it allows me to overload my sticking point on bench, which will definitely help when I get into a shirt here in the near future.
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    I have a standard blast shirt from Inzer.. pretty much a beginner shirt huh? I've been dying to try it but my shoulder only recently has been ok enough to put on the plates.

    Looking good bro. I'm pretty interested in your band work, and variations you pull out of the bag. You ever use those chains with bench? PLers have some funky sh1t.. I love it.
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    Quote Originally Posted by Ubiquitous
    I have a standard blast shirt from Inzer.. pretty much a beginner shirt huh? I've been dying to try it but my shoulder only recently has been ok enough to put on the plates.

    Looking good bro. I'm pretty interested in your band work, and variations you pull out of the bag. You ever use those chains with bench? PLers have some funky sh1t.. I love it.
    I haven't used them yet, but I probably will Thursday night for speed bench.
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    11/5 - ME Squat


    Sorry about disappearing for a bit, I was out of town since friday and hence the lack of updates. Well, the workout week started again tonight and here's how it went:

    Warmup - Random stretches and light weight
    Squats
    275+bandsx3
    315+bandsx3
    ---------------Drop Bands
    315x1
    365x1
    405x1
    455x1
    495x1

    Anderson Squats (Concentric Squats from Chains) with a SSB (http://www.flexcart.com/members/elit...cid=212&pid=10)
    Barx5
    135x5
    225x5
    225x5
    275x5
    315x3
    315x5 5RM PR

    Swiss Ball Crunches
    BWx12
    BWx12
    ------------ Abs were crying after this and started to cramp, called it a night here
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    oooh... .squats with chains.. nice.

    Also, how much tension is it at the top with those bands?

    Nice squatting Tiger.
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    Quote Originally Posted by Ubiquitous
    oooh... .squats with chains.. nice.

    Also, how much tension is it at the top with those bands?

    Nice squatting Tiger.
    Thanks Ubi. The guy I train with said it was around ~180 at the top, plus or minus a few pounds due to my lack of height because it's damn near impossible to get an exact number with those things.
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    11/7 - ME Bench


    Bench
    45x10
    45x10
    135x5
    185x3
    225x1
    ------- Work Sets
    260x3x6

    3-Board Press
    280x5
    300x3
    320x2 PR

    Parallel Grip Pulldowns
    50x12
    70x12
    70x12
    70x12

    Random Shoulder Work

    Finally learned to use leg drive when I bench. It just kinda clicked and damn if the sets this week didn't move a lot smoother than the 255 last week. Now all I need to do is bring up my triceps and I should be good to go.
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    Quote Originally Posted by UHCougar05
    Finally learned to use leg drive when I bench. It just kinda clicked and damn if the sets this week didn't move a lot smoother than the 255 last week. Now all I need to do is bring up my triceps and I should be good to go.

    Isn't leg drive the coolest? And all of those foo foo bbers said it was a upperbody lift.....pffffft. My triceps always got hit hardest from floor presses and short range *******s, holding at the top for a count of 2-3. Just a thought.

    Jason
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    Quote Originally Posted by Jason Pegg
    Isn't leg drive the coolest? And all of those foo foo bbers said it was a upperbody lift.....pffffft. My triceps always got hit hardest from floor presses and short range *******s, holding at the top for a count of 2-3. Just a thought.

    Jason
    Thanks JP. I usually do floor presses on my DE day for sets of 3-5. I like the board presses moreso than rack *******s because the *******s always felt awkward to me. I generally hold my floor and board presses for a count of two at the top. Thanks for the tip, I might throw the *******s as an accessory here in the near future. My midpoint on the bench is killing me, so I'm training that pretty hard right now.

    Leg drive on Bench is the shiznit.
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    damn man looking good, and damn u gotta love the leg drive.
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    11/9 - DE Squat/DL


    Decided to give my shoulders a rest from having a bar on my back twice in one week, so I did deadlifts concentrating on pulling as fast as possible while maintaining form. Here's how the night went:

    Speed DLs
    135x8
    225x5
    315x3
    -------- Work Sets
    335x1
    335x1
    Speed was good on these, so I bumped up the weight
    355x1
    355x1
    Speed indentical to 335, this was a good sign
    385x1
    385x1
    More of the same...My DL is looking up
    405x1
    Surprised myself how fast this went up. It felt like I was pulling 225.

    Good Mornings
    135x5
    185x5
    185x5
    185x5

    Chest Supported Rows
    90x6
    90x6
    90x6

    Swiss Ball Abs
    BW+25x10
    BW+25x10
    BW+25x10
    BW+25x10

    Good night tonight. Speed was good on deads and I had someone in the gym mention to me that I made that last single look very easy. Good Stuff. :dl:
    Last edited by UHCougar05; 11-10-2006 at 09:53 AM. Reason: My speed work was for singles, not triples
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    nice work buddy. Bet you left with a smile on your face.
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    11/11 - DE Bench


    Well, first of all, I want to say Happy Veteran's Day to all of those who are serving or have served. Thank you for the sacrifices you all have made to make this country what it is today. Thank you from the bottom of my heart.

    Here's how the workout went:
    Speed Bench (2 grips, thumbs length off smooth and pinkie on ring)
    45x10
    45x10
    -------- Add Mini Bands
    45x5
    135x5
    ------------
    155x3
    155x3
    ----------- I increased the band tension a bit by wrapping the band around a 55# dumbell.
    175x3
    175x3
    185x3
    185x3
    205x3------ Speed dropped here, so I went back to 185
    185x3
    (Took a single here to see how my strength was)
    225+bandsx1
    245+bandsx1 pretty rep + 1 ugly rep (took me 3-4 seconds to lock that fugger out at the top)

    Rope Pressdowns
    60x12x5

    Chest Supported Rows supersetted with Front Barbell Raises
    45x12/45x12
    45x12/45x12
    45x12/45x12

    I was pretty much toast after this. I had to catch my breath after those supersets, those were tough. All in All, it was a good day.
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    11/12 - ME Squat


    Squats (Belt Only)
    95x5
    ----------- Add bands
    45x5
    135x5
    225x5
    275x3
    315x1
    ----------- Drop Bands
    315x1
    365x1
    405x1
    455x1
    495x1
    545x1 PR (1-1.5" high, but I got it.) :squat:

    GHRs
    BWx10
    BWx8

    Swiss Ball Crunches
    BWx10
    BWx10

    I was spent after this and I called it a night. I got a squat PR, I just need to sink it that last inch and I should be good to go. I'm drooling to get into a suit and briefs and see how much I get in those.
  

  
 

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