UHCougar05's Training Log: I make Glen look tall

UHCougar05

UHCougar05

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Well, since all the popular kids are doing it, I figured I put my training log up here too. As the title suggests, I do make Glen look tall, here are my measurements as of the 20th:

Height: 5'6"
Arms: 16.75:
Legs: 28"
Waist: 46"
Hips: 45.5"
Neck: 17.5"
Forearms: 12.75"
Calves: 18.75"
Weight 251
Chest: 47.5"

History: I competed in High School powerlifting all 4 years and was a regional qualifier my Senior. I've been training off and on since I was 14 (I'm now 23). Previous bests are:
Full Equipment: Squat-520, Bench-300, Dead-520.
Belt only: ME Goodmornings: 495x3, 505x1 (This was about 8-9 months ago). Now I'm training for both strength and shape.

I don't plan on competing any time soon, although strongman competitons are a goal of mine. Right now I'm trying to get my strength back up again after a layoff. Here's the log so far, it's almost identical to Glen's program except that I changed the reps up for legs (and next time I'll probably hit lower reps for legs). Anyway, enough of my rambling, here's my first two days (I lift MWF):

5/22
Incline
135 x8 (WU)
155 x12
175 x8
185 x4
205 x1

BB Rows
135 x8(WU)
155 x12
175 x8
185 x4

Pulldowns
90 x12
120 x8
150 x4

Shoulder Press (Seated)
45 x15(WU)
65 x12
85 x8
105 x4

Seated Dips
150 x12
280 x8
330 x4

5/24
Squat
135 x20
225 x16
315 x12
345 x8

RDLS
135 x12
155 x8
155 x8

Seated Calf Raises
45 x15
45 x15
45 x15
45 x15
 
UHCougar05

UHCougar05

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Now I steal a page from Beelze's book... :D It was a good night:

5/26/2006
Bench
135x12
155x8
185x4
205x10 Rest Pause at 8

Hammer Rows
45x12
70x8
90x4
135x12 Rest Pause at 10

Pulldowns
90x12
120x8
150x4
165x12 Rest Pause at 10

Close Grip Incline
95x8
115x4
135x12

BB Shoulder Press
95x12
115x8
135x4
165x12

Had my 3 servings of Xtend before and during and it was all good. :bb:
 
Beelzebub

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stole my workout, you son of a.........

5'6" eh? i've been concentrating my leprechaun comments in the wrong area. you've just fvcked yourself buddy ;)
 
bpmartyr

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5'6" !! <BPMartyr looks himself up and down and begins to frollick, yes frollick whilst singing:>

"I feel pretty,
Oh, so pretty,
I feel pretty and witty and bright!
And I pity
Any Gnome who isn't me tonight.

I feel charming,
Oh, so charming
It's alarming how charming I feel!
And so pretty
That I hardly can believe I'm real.

See the pretty Gnome in that mirror there:
Who can that attractive Gnome be?
Such a pretty face,
Such a pretty dress, (or leotard)
Such a pretty smile,
Such a pretty me!

I feel stunning
And entrancing,
Feel like running and dancing for joy,
For I'm loved
By a pretty wonderful Beelz! (and UBi)
 
Jayhawkk

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So at that height do you get the 3 lights for squats as soon as you put the bar on your back?

:nutkick:
 
jmh80

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I don't think he's tall enough for the Tilt-O-Whirl or any other rides at the carnival.
 
UHCougar05

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So at that height do you get the 3 lights for squats as soon as you put the bar on your back?

:nutkick:
Nah I only have to squat about 4" (which is basically ATG :D)

Beelze, I'm surprised the midget comments hadn't come sooner after my log for DS you guys knew how tall I was (or wasn't as the case may be :( )

Jmh, I don't like the Tilt-O-Whirl anyway, so :rasp: ;)
 
UHCougar05

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stole my workout, you son of a.........

5'6" eh? i've been concentrating my leprechaun comments in the wrong area. you've just fvcked yourself buddy ;)
I figured if I gave you more ammo you wouldn't mind me "borrowing" your DC routine. :D :thumbsup:
 
UHCougar05

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Here was the lifting for tonight:

Leg day, my favorite (for obvious reasons) :squat:

5/30/2006
Squat
135x10
225x6
355x3
385x1
425x3

RDL
135x8
155x6
225x6

Hyperextension
BWx15
BWx15
BWx15

Hammer Shrugs
45x15
90x15
135x15

Standing Abs
80x15
90x15
100x15

I felt really strong tonight and I probably could have done more on squats but I don't have a good belt that fits at the moment (I have one, but it's a bit too small). I might pick up an Inzer 10mm lever belt next payday. Other than that, it was a good night) :D
 
Beelzebub

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get the 13mm if you get one. might as well spend the extra 10-15 bucks and have one that'll never fail, more support anyway.

strong squats ;)
 

Poobah

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Will be watching.. and bump on the nice squats. :squat:
 
UHCougar05

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Will be watching.. and bump on the nice squats. :squat:
Thank ya sir. :) Good luck with hitting 405. From the looks of your log you are most definitely getting there. Now all I have to do is get my bench caught up with my squat a bit and I should be good (Easier said than done :D)
 
UHCougar05

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Since I missed the gym on Monday, I figured I'd move my upper body forward a day to keep on the MWF split (sorta :D). Here's the numbers:

5/31/2006
Bench
135x8
135x8
175x3
205x1
235x4 (Haven't Benched this much in a while :D)

Barbell Rows
135x10
175x4
225x3

Close Grip Bench
135x10
175x8
175x10

Lateral Raises
10x15
10x15
10x15

Rotator Cuff Work
15x10
15x10
15x10

Good stuff. :head:
 
UHCougar05

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Tonight was a good night, Leg day.

Squats
135x8
225x8
315x4
395x3
415x1
455x4 :squat: :twisted:

Good Mornings
135x12
135x12
135x12

RDL
135x8
135x8
135x8

Hammer Shrugs
45x15
90x12
135x9
180x6
180x15sec

Standing Abs
90x12
130x12
130x12
130x12

Tonight was a very good night. I got to see something I miss...seeing a barbell bend across your back as if it was made of rubber. :head: 455 seemed really light across my back and I got 4 reps easy, I probably could have gotten 5 or 6, but I didn't really want to push it. I need to find my Chuck Taylor's so I can get my form down (it sucks squatting in cross trainers :D) I need to get my lever belt too. All in all, I can't complain.

Also, beginning next week (actually this sunday) I'll be lifting on a 4 day split (M,W,F,Sun ala Westside). I think I'm going to split my workouts between ME style training and repetition method training. I'll probably do this for a few weeks and play it by ear to see how things go.

I attribute my strength gain to muscle memory and Phera-Plex. So I've had some "help", but I'm also thinking about competing in PL again, so I need all the help I can get (I'm still about 8-12 months away from competing again.).
 
UHCougar05

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Tonight was another good night, did upper body.

Bench
135x8
175x6
215x3
245x3
265x2 (PR :D)

Pressdowns
60x12
80x12
90x10

Skull Crushers
45x15
45x15.
45x25

Hammer Rows
90x12
135x10
135x10

Pulldowns
75x12
75x12
75x12

Rear Delt Raises
15x12
20x12
20x12

It was a good night. The first rep of 265 went up easy and I struggled about halfway through the second. I tried to get my bench form down (arch, correct path, etc.). I'm most likely going to change my program next week like I said. I'll probably keep doing squats on leg day until I get my belt (hopefully sometimes next week) and then I'll start doing GMs and other exercises. I think I've gone as far as I can on bench, so I'm probably going to do inclines on ME bench day and then dynamic bench the other day. They don't have a box to squat on, so I might have to finagle something up to do DE box squats. We'll see how it goes.
 
UHCougar05

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Leg day tonight, I took it easy to save my strength for friday's ME squat day.

Squat
45x10
95x10
135x8
225x8
315x5
315x5
315x5

Hyperextensions
bwx12
bwx12
bwx12

I had to quit a bit early because my hips were killing me. I guess I moved my stance out too wide too soon and I paid for it. I'm going to be doing some PNF Stretches for my hips over the next few days to loosen up before Friday. Anyone have any suggestions to improve hip flexibility? Beelze? Kop?
 
Beelzebub

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move your stance out smaller and slower, no big adjustments. JMO.
 
UHCougar05

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move your stance out smaller and slower, no big adjustments. JMO.
That's kind of what I figured. Adaptation is really the only way to get the hip flexibility I need. Thanks Beelze.
 

Poobah

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Nice squating man..

I just moved my stance out wide for the first time... After months of preparing (lots of hip work). And holy hell did I ever kick ass out there. Wide rulez.. I'm never going back.

maybe work some abductor/adductor and ghrs, to strengthen your hips?

Peace
 
Beelzebub

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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.
 
UHCougar05

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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.
 

guyfromkop2

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you have a good girl/bad girl machine at your gym?
 

guyfromkop2

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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
 

Poobah

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lol.. I'm a perticularly strong bad girl.. If I close my legs you ain't opening them. :eek:
 
UHCougar05

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lol.. I'm a perticularly strong bad girl.. If I close my legs you ain't opening them. :eek:
:toofunny: You made the people at work stare at me and wonder what in the world I was laughing at. Thanks Poobah, I needed that. :D
 
UHCougar05

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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:
Beelzebub

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at least you caught it before something serious happened.
 
UHCougar05

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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 :)
 
UHCougar05

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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 :D )

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)
 
UHCougar05

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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. :head:
 
UHCougar05

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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.
 
UHCougar05

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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. :D
 

Sea223

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This could also be due to tight adductors/weak abductors. Try the groin stretch, are you super tight?
 
UHCougar05

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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. :thumbsup:
 

Sea223

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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. :thumbsup:
Anytime-Keep up the good work!!
 
UHCougar05

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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.
 
UHCougar05

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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#
 
UHCougar05

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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
 
UHCougar05

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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.
 
UHCougar05

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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.
 
UHCougar05

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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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