UHCougar05's Training Log: I make Glen look tall

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    UHCougar05's Training Log: I make Glen look tall


    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

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    Now I steal a page from Beelze's book... 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:
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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 ****ed yourself buddy
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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!

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    And entrancing,
    Feel like running and dancing for joy,
    For I'm loved
    By a pretty wonderful Beelz! (and UBi)
    Recent log:http://anabolicminds.com/forum/supplement-reviews-logs/213350-lean-efx-refined.html
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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?

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    lmao

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    I don't think he's tall enough for the Tilt-O-Whirl or any other rides at the carnival.
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    Quote Originally Posted by Jayhawkk
    So at that height do you get the 3 lights for squats as soon as you put the bar on your back?

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

    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
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    Quote Originally Posted by Beelzebub
    stole my workout, you son of a.........

    5'6" eh? i've been concentrating my leprechaun comments in the wrong area. you've just ****ed yourself buddy
    I figured if I gave you more ammo you wouldn't mind me "borrowing" your DC routine.
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    Quote Originally Posted by jmh80
    I don't think he's tall enough for the Tilt-O-Whirl or any other rides at the carnival.
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    Bastages...The lot of ya.
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    Quote Originally Posted by UHCougar05
    I figured if I gave you more ammo you wouldn't mind me "borrowing" your DC routine.
    steal away brutha. hope it works out for ya like it did for me. :dl:
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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)
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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
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    Quote Originally Posted by Beelzebub
    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
    Mechanical advantage
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    Will be watching.. and bump on the nice squats. :squat:
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    Quote Originally Posted by Poobah
    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 )
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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 ). Here's the numbers:

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

    Barbell Rows
    135x10
    175x4
    225x3

    Close Grip Bench
    135x10
    175x8
    175x10

    Lateral Raises
    10x15
    10x15
    10x15

    Rotator Cuff Work
    15x10
    15x10
    15x10

    Good stuff.
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    Tonight was a good night, Leg day.

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

    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. 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 ) 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.).
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    Tonight was another good night, did upper body.

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

    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.
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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?
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    move your stance out smaller and slower, no big adjustments. JMO.
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    Quote Originally Posted by Beelzebub
    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.
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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
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    do you do any hip work?
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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.
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    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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    you have a good girl/bad girl machine at your gym?
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    Quote Originally Posted by guyfromkop2
    you have a good girl/bad girl machine at your gym?
    aye, that we do.
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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
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    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.
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    Quote Originally Posted by UHCougar05
    Gotcha, thanks for the tip sir.

    no problemo
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    lol.. I'm a perticularly strong bad girl.. If I close my legs you ain't opening them.
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    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.
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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 by UHCougar05; 06-07-2006 at 01:09 PM. Reason: Making it easier to read
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    at least you caught it before something serious happened.
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    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
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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 )

    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)
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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.
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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.
  

  
 

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