UHCougar05's Training Log: I make Glen look tall

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  1. Registered User
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    congrats on hitting that PR bro.. that's big boy squat material right there.

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    Quote Originally Posted by Ubiquitous
    congrats on hitting that PR bro.. that's big boy squat material right there.
    Thanks Ubi. I'm so close to 600 that I can taste it. I can't wait.
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    545 damn man. U should be hittin 600 in no time.
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    Quote Originally Posted by Gettinpumped
    545 damn man. U should be hittin 600 in no time.
    Thanks GP. I hope to hit 600 and maybe more once I get into gear in January. My Meet is March 31st and I'm looking at going 650-700 depending on how my day goes. We'll see. Right now, I'm just trying to get stronger and stay healthy.

    Here's a vid of my squat: YouTube - 545 Squat
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    Beast :squat:
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    11/14 - ME Bench


    Quote Originally Posted by Gettinpumped
    Beast :squat:
    Thanks GP.

    Here's how the workout went: Bench
    45x5
    45x5
    135x5
    185x3
    225x1
    ------- Work Sets
    265x3x6

    3 Board Presses (pinkie on power ring)
    295x3
    315x2
    335x2 PR

    Face Pulls (double pulley, hence the high weight)
    80x12
    110x10
    130x10
    130x10
    150x8

    Chest Supported Rows
    90x5
    90x5
    90x5

    I was pretty much toast after this. Good night overall. I might have to switch out the straight bench though, my shoulders are starting to ache a bit. I might go to straight boards for a week or two and them some reverse band benches and then come back to the straight weight at 270 for either 5x5 or 6x3.
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    11/20 - ME Squat/DL


    Well, sorry to disappear for so long. I went out of town again. And on top of that, I'm working on getting over a cold at the moment. So, I was a bit leery about getting back into it today, as I wasn't sure how the workout, but it went well.

    Deadlifts (Conventional Stance)
    135x5
    135x5
    225x3
    315x2
    415x1
    465x1
    505x1

    Reapers (aka Sebastians; explanation here: Fortified Iron -> Video of "Sebastians" or "Reapers" Post #33)
    45x10
    65x10
    85x8

    45 Degree Hypers
    BWx12
    BWx10
    BWx10
    BWx10

    Reverse Crunches
    BWx12
    BWx12
    BWx12

    Strength was good even with a slight cold. Can't complain too much.
    Last edited by UHCougar05; 11-21-2006 at 12:18 PM.
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    I got off work early today, so I was able to hit the gym a bit earlier than I normally do. Good night too.

    3 board press (2 sec. pause on board and at lockout)
    45x10
    45x10
    135x5
    ------- Add Boards
    175x5
    210x3
    245x2
    280x1
    315x1
    335x1
    355x1 1RM PR
    315x3 3RM PR

    JM Presses
    135x5
    185x5
    185x5

    Face Pulls
    80x15
    80x15
    80x15
    120x12
    120x12

    Reapers
    45x10
    45x10
    45x10
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    nice workout man
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    strong on the board presses...

    what the hell are reapers? they sound cool.
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    Quote Originally Posted by Ubiquitous
    strong on the board presses...

    what the hell are reapers? they sound cool.
    Ubi,

    Snuggle club just called me, your membership has been revoked on account of you testing positive for high doses of tryptofan today. Please contact wada for further disscussion.
    My The 1 LOG: http://anabolicminds.com/forum/steroids/254164-my-one-log.html
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    11/27 - ME Squat


    Sorry about the length between posts, with the thanksgiving holidays and everyone and their brother asking me to help me move stuff, I didn't get to the gym until today, it's been a fun 4 days.

    Reverse Band Deadlifts (Reverse Band Deadlifts)
    225x5
    225x5
    365x3
    435x2
    505x1
    565x1 PR

    45 Degree Hypers
    BWx12x4

    Side Bends (Holding Barbell)
    45x12x4

    Band Good Mornings
    Average Bandx20x3
  13. Registered User
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    nice work captain bando.

    reverse band deads kind of work you like rack pulls, same part of the lockout gets worked huh? Except for the fact you are pulling from the floor at the beginning... that's pretty cool though. Damn I need to get bands like you and Beelziebottoms.
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    11/28 - ME Bench


    Ok night tonight. I was still feeling a bit beat up from my ME Squat day. I think I need to switch my max effort days around so I do bench first. Anyway, onto the workout:

    3 Board Presses
    45x10
    45x10
    135x5
    ------- Add Boards
    185x5
    225x3
    265x2
    305x1
    315x1
    345x1
    375x0 (Got it 3/4 of the way up and then my tris gave out )

    Rope Pressdowns
    90x12
    90x12
    90x12
    90x12
    50x15

    Chest Supported Rows
    45x10
    45x10
    45x10
    45x10

    Rear Delt Raises (two grips)
    5x15
    5x15
    5x15
    5x15

    It was an okay night, I thought I could handle more, but it just wasn't the night. Oh well. Captain Bando...Out.
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    workouts are gettin really heavy, keep it up.
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    Quote Originally Posted by Gettinpumped
    workouts are gettin really heavy, keep it up.
    Thanks GP, I debating on whether to deload next week or go with some reverse band benches. My shoulders are starting to ache a bit.
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    12/2 - DE Bench


    Speed Bench
    45x10x3
    --------- Add Bands
    135+mini bandsx3x4
    155+mini bandsx3x3
    175+mini bandsx3x1

    3 Board Press + mini and monster mini bands
    115+bandsx5
    135+bandsx5
    135+bandsx5

    Chest Supported Rows
    70x6
    80x6
    90x5
    90x5

    Shoulder Presses (two grips)
    45x10x4

    Good day today. My shoulders felt a lot better after resting a few days. Those double band board presses were tough.
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    12/4 - ME Bench


    Changed up the split a bit and put bench first in the week to keep my shoulders fresh and I need to focus on it more. It was a good night and I hit a new PR.

    Close Grip Bench (pinky on power ring)
    45x20x2
    135x5
    165x3
    195x2
    215x1
    245x1
    285x1
    305x1
    315x1 PR
    285x1

    JM Presses
    135x10x3

    DB Rows
    60x10x3

    Hex DB holds (http://asp.elitefts.com/qa/default.a...=33905&tid=114)
    15x30 sec
    20x35 sec
  19. Registered User
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    Nice PR Captain Bando..
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    Quote Originally Posted by Ubiquitous
    Nice PR Captain Bando..
    Thanks Ubi.
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    nice pr on bench
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    12/5 - ME Squat


    Quote Originally Posted by Gettinpumped
    nice pr on bench
    Thanks GP.

    12/5 - ME Squat
    Squats
    45x10
    45x10
    135x5
    225x5
    315x3
    405x3
    455x3
    495x1

    GMs
    225x3
    225x2 ----- Quit Here as it felt like I tweaked my hamstring/groin.
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    12/11 - ME Bench


    Incline
    45x12
    45x12
    135x5
    155x5
    185x3
    215x2
    245x1
    275x1
    295x1
    275x1

    JM Presses
    135x5
    135x5
    155x5
    155x5
    175x5

    Face Pulls
    50x12
    50x12
    70x12

    DB Cleans (EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers)
    15x6
    15x6
    15x6
    15x6

    Plate Pinches (EliteFTS - Superior Products and Knowledge for Lifters, Athletes, Coaches, and Trainers)
    5# platesx30 sec
    5# platesx30 sec
    10# platesx30 sec

    Good work tonight. Those plate pinches were killing me at about the 15 second mark ,the tens are tough.
    Last edited by UHCougar05; 12-12-2006 at 11:07 AM.
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    Hey UHCougar05, do you still have the Underground Mass Secrets pdf? Ive been lookin for that ever since my hard drive broke down. Could you send that to me please? rolandkan@msn.com
    Sorry for goin off topic there.
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    Arched Back GMs
    45x5
    45x5
    135x5
    135x5
    225x3
    275x3
    325x2
    365x2
    405x3 3RM PR
    425x2 PR

    Snatch Grip DLs
    135x5
    225x4
    225x4

    45 Degree Hypers
    BWx10x3

    Standing Rope Crunches
    50x12x3

    Side Bends (using 45# plate)
    45x10x3 - Each Side

    Good night tonight. I'm getting back to my old form on my GMs (Best GM was 495x1), I haven't done them in several weeks, so it was a nice surprise. A good night yet again, and I know that if my GM goes up, my squat will go up...Now if I could just do something about my bench.

    Oh, and I didn't forget about you roland, just give me a few days and I'll mail it to you.
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    Alright man no prob, is that the full pdf or just pieces from the original?
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    Quote Originally Posted by roland9189
    Alright man no prob, is that the full pdf or just pieces from the original?
    should be the full pdf if i remember correctly.
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    Sounds good, thats exactly wat im lookin for. BTW, did you ever follow that program?
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    12/15 - DE Bench


    Dynamic Bench with Bands
    45x10
    45x5
    45x5
    45+bandsx3
    155+bandsx3 (~240# at lockout)
    --------------------------------- Removed bands for singles
    205x1 - Speed was very good here, I was still expecting the bands
    235x1 - Speed was good here again, I anticipate the bands and press faster, bar speed is insane. The bar nearly flew out of my hands.

    DB Tricep Extensions
    30x10
    50x10
    60x10

    Chest Supported Rows
    45x8
    65x6
    75x6
    85x6

    Reapers (Wide Grip BB Front Raises stopping the bar at my navel)
    45x10
    45x10
    65x10
    65x10
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    12/18 - ME Bench


    Reverse Band Bench Press (Average Band)
    165x5
    165x5
    205x5
    245x3
    275x2
    305x1
    315x1
    345x1 PR

    3 Board Press (touch and go)
    225x5
    275x3 (hit uprights)
    275x5
    295x5
    315x3

    Face Pulls
    40x15
    50x12
    60x12

    Pressdowns
    20x100 Burnout
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    12/20 - ME Squat


    Arched Back GMs
    45x12
    45x10
    135x5
    135x5
    225x3
    335x3
    385x1
    435x1

    Rack Pulls(right below knee cap)
    225x3
    315x3
    405x3

    Reverse Side Bends (on Cable Crossover Machine)
    50x10
    50x10
    60x10
    60x10
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    nice workout man. do u think u can post a video of u doing gms. I want to see if Im doing them correct.
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    Quote Originally Posted by Gettinpumped
    nice workout man. do u think u can post a video of u doing gms. I want to see if Im doing them correct.
    Sure thing GP. Next ME leg day, I'll take a vid of them.
  34. Registered User
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    what? no bands for Captain Bando? For shame....

    nice work tiger.
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    Quote Originally Posted by Ubiquitous
    what? no bands for Captain Bando? For shame....

    nice work tiger.
    I wish I could Ubi. But our power racks go all the way to the floor and have no space underneath them to wrap bands, next time though. I'll do some reverse band DLs.
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    12/26 - ME Bench


    3 Board Press
    45x10
    45x10
    135x5
    155x5
    185x3
    ---------Add Boards
    245x3
    275x3
    315x5
    335x3
    355x2 PR

    JM Presses
    225x3
    225x3
    225x3

    Chest Supported Rows
    45x10
    45x10
    70x8
    80x6
    90x5

    Lateral/Front Raises (Raises done in scapular plane)
    10x12
    10x12
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    Nice numbers on the board presses.
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    Quote Originally Posted by Gettinpumped
    Nice numbers on the board presses.
    Thanks GP, now if I can get that to carry over into a shirt, I'll be good.
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    when are u going to start training in a shirt? I heard it takes a while to get used to.
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    Quote Originally Posted by Gettinpumped
    when are u going to start training in a shirt? I heard it takes a while to get used to.
    Hopefully in mid January or so.
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