UHCougar05's Training Log: I make Glen look tall

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  1. 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)

  2. 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 [email protected]% 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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  3. 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.
  4. 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.
  5. 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.
    •   
       


  6. Still watchin ...
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html

  7. workouts looking good man, and damn were these streets flooded. I was stuck at home all day
  8. 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.
  9. 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.

  10. nice squatting... front raises are strong too... Front raises right? Not Upright Rows? As in you're hitting your anterior delts?

  11. 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.
  12. 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.
  13. 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:

  14. Wow Strong Speed Benching

    Jason
  15. 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.

  16. strong session none the less.
  17. 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.

  18. 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.

  19. 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.
  20. 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

  21. oooh... .squats with chains.. nice.

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

    Nice squatting Tiger.

  22. 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.
  23. 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.

  24. 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 lockouts, holding at the top for a count of 2-3. Just a thought.

    Jason

  25. 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 lockouts, 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 lockouts because the lockouts 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 lockouts 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.

  26. damn man looking good, and damn u gotta love the leg drive.
  27. 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

  28. nice work buddy. Bet you left with a smile on your face.
  29. 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.
  30. 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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