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UHCougar05's Training Log: I make Glen look tall

DE Bench

Bench
135x5 (WU)
8x3@165#

JM Presses
135x16
145x15
145x15
145x15

T-Bar Rows
90x12
135x12
180x12
180x12

Barbell Shrugs
225x12
315x12
405x12
405x7 (Grip was fried even with straps)

It was a good day. I took a week off because I was feeling a bit beat up and things were getting busy at work, so I took some time off just to rest up. Now I'm getting right back into it
 
ME SQ/DL

Zercher Squat (these will be an accessory from now on)
45x12
135x5
185x3

Me --> :nutkick: <-- My Elbows

Sumo RDLs
135x10
135x10
135x10
135x10

Modified GHRs on Back Hyper Bench
BWx12
BWx10
BWx10

Pulldowns (2 Grips)
65x12
65x12
65x12
65x12

Face Pulls
65x12
65x12

Standing Abs
2 choked minis
x12
x12
x12
x12

Tonight was ok. My elbows are a bit red from the Zerchers, but no biggie. I think next ME day, I'm going to head back to GMs and use Zerchers as an accessory on DE Squat day and alternate them with speed deads.
 
ME Bench

JM Presses
135x10(WU)
155x6
185x5
225x5
275x3
295x2

Barbell Tricep Extensions
45x10
65x10
65x10
75x10
85x10
85x10

Hammer Machine Rows
45x12
70x12
115x12
115x12

Barbell Shrugs
135x12
225x12
315x12
315x12

Face Pulls on Biangular Pulldown Machine
80x12
80x12
80x12
80x12

Shoulder Rotation (12 reps each with 10#)
Rear Raises (thumbs down)
Front Raises
Side Laterals (Thumbs up)
Side Laterals (Palms down)
Rear Raises (Palms down)

It was a good night for bench. I wanted to do rack presses but someone decided that they would do a shrug, ez curl, reverse curl circuit in the power rack. :frustrate So I decided to do JM Presses instead. It was still a good night, but I wanted to whack this kid with a plate so bad it wasn't funny. Thank you Lord for teaching me restraint.
 
So, after several days off I'm back to lifting again and still in the market for a new gym, but I think I found one on powerlifting watch that is about 20 minutes from my house, so I'm going to give them a call tomorrow. On to the lifting:

ME SQ/DL
Box Squats (High Box 17.5"; Too High, but all I had)
45x8
135x3
225x3
315x3
405x3
475x3
515x3 (PR)
Squats were good, but the box was really too high compared to my parallel stance to get a good comparison, but like I said, it was the only bench I had to work with.

GMs(Arched Back; Close Stance)
3x12@135#

Modified GHRs on a Hyper Bench
BWx12
BWx12
BWx10

Standing Abs
90x12
130x12
160x2
130x12

Hip Adduction/Abduction Machine
2x20@70# (Each)

It was a good night. My box squats were really good (I felt as if I had another 30-50 pounds left in me, but I figured I'd leave some in the tank), but that bench was too damn high for my liking, but when in Rome...At any rate, the workout was good and I was in and out in ~55 minutes so I can't complain. Now I just have to catch my bench up to where my squat is and I'll be good. :D
 
I decided to give my shoulders a break and do something a little different today.
ME Bench
DB Bench Press (Palms Neutral)
70x20
70x12
70x9

Tate Presses(aka Elbows-out Extensions)
30x12
30x12
30x12

Machine Rows
90x12
130x12
150x12
150x12

V-Bar Pressdowns
60x12
60x12
60x12

Laterals (Palms Facing & Thumbs Facing)
2x15@10# (both)

Pull Aparts (1 second pause)
3x20 with mini band

It was a good night. The DBs were a bit awkward because it's been forever since I've used them in a bench workout (clearly I need to add them back in because I suck at 'em :D ). Everything else was good, well except for when my iPod died and I was forced to listen to that ****ty pop music they play at 24 Hour. But overall it was a good night, and I've found another thing to work on, so it's all good.
 
DE Bench 7/16

Bench
135x10
135x8
165x3x8 (Three Grips)
245x1
255x1
265x1

JM Presses
135x15
185x12
205x10
225x9

Pec Deck Flyes
55x15
85x15x3

Pulldowns
90x12
105x12x2

Face Pulls
80x12x4

It was a good night tonight. The singles were good. 265 was a bit wobbily, but then again, this was after 10 other sets, but I still need to work on keeping the bar stable. Arch was good and form is getting better. Overall, I can't complain. I'm waiting to gear up until after the first of the year, so I can build up my base and still give me 6+ months to train with the gear before my meet.
 
7/18 ME Squat/ DL

Arched Back GMs
135x5 (WU)
195x5
235x3
275x3
315x3
------- Added Belt, Cranked up Headphones and :good:
345x3 (90%)
365x3 (95%)
405x3(105%) PR (Head felt like it was going to explode on the 3rd rep) :D

Barbell Lunges
135x12
135x10

Modfied GHRs (Finally Learned to do these right, hence the lower reps)
BWx5
BWx5
BWx5

Straight Leg Situps
3x12

I was fried after this, so I left. It was a good night. I'm going to look at a powerlifting gym near my house at some point this week. The woman I talked to described it as a laid back, powerlifting friendly gym with, and I quote, "More plates than you could ever lift in your entire life". :head:
 
7/19 Squat Assistance

Pull Throughs with 2 choked minis
3x20

Ab Wheel
3x20

Just trying to get some of the soreness out of my hamstrings...and then transfer it to my abs. :D
 
7/20 ME Bench

Close Grip (Thumb Length off Smooth)
135x6
135x5
185x3
225x2
245x1
275x1
295x0 (Missed this about half way up, not enough speed off my chest I think)
255x1

Tricep Extensions superset with Bench Dips
65x12
65x12 / BWx12
65x12 / BWx12
65x12 / BWx12
65x12 / BWx12

Pulldowns on Bilateral Pulldown Machine
12x4@90#

Face Pulls on Same Machine
50x12
65x12
65x12
65x12

Tonight was ok, I had planned on doing Declines, but someone was on the one decline bench. 295 was going up, but stalled out about halfway up. So I'm good off the chest (but could be a bit faster), but I need to work on my midpoint and higher. Overall, I can't complain. I think I could've gotten 265 on close grip, but I didn't want to push it. :D
 
7/21 DE Squat

Dynamic Squat
135x5
135x5
2x4@300# (60%) (On 0-90 Bench)
------------------ At this point I said to hell with the Bench and made my own squat box with 9 35# plates stacked on top of each other, which put me at abou t parallel or an inch below.
2x2@300# - Speed sucked on these, so I dropped the weight
2x4@275# (55%) - Speed was better and so was form

Arched Back, Close Stance GMs
225x6
225x5
275x3
275x3

Modified GHRs on a 45 Hyper Bench
BWx8
BWx6
BWx10 (This Sucked. :D)

Hip,Lower Back, and Hamstring Stretches with a foam roller.

It was a good night, form was better once I got a box that was the right size. Those Modified GHRs suck big time, but I gotta keep after them if I want to bring my hamstrings up. :squat:
 
7/23 DE Bench

Bench
135x6
135x3
4x3@165#
2x3@175# (Speed was as good as it was at 165.)
2x3@185# (Again, speed was identical to 165, I might bump up my DE day weight to 4 sets of 175 and 4 sets of 185, as long as my speed remains the same.)

Elbows-Out Extensions
45x12
45x12
45x12
45x12
35x12

Barbell Rows
135x12
185x10
185x10
185x10

Military Presses (Middle Finger on Ring)
45x12
65x12
95x12
135x12

It was a good night. My speed and technique is good. I need to work on incorporating more leg drive into my benching, but I know that will come with practice and time. So, overall, I can't complain because it appears as if everything is coming along nicely. :thumbsup:
 
New Gym! Woot!

I just found a new gym that I joined tonight. I found it listed at powerlifting watch and it was about 20 minutes. I now lift at Van's Gym in Baytown and tomorrow night is my last night at 24 Hour Fitness. It's a nice mom and pop set up. There's a couple racks(they're kinda narrow, but they work). I saw some DL platforms to do pulls off blocks. Saw they had a dry-erase board with meet totals for 6 lifters. I'm going to try to meet them and try to get in with them to train. Now, on to the training:

Arched GMs (wide stance)
45x12
135x8
225x5
315x5
365x5 (5 RM PR)

45 Hypers
x15
x15
x15

Dimel DLs
135x15
135x15

Standing Abs
30x15
50x15
50x15

Good night tonight and I got to use chalk for the first time in forever. Can't wait to lift here more often, it's a bit out of the way, but if tonight is any indicator, it'll be worth it. :head:
 
7/28 DE Squat

Box Squats
135x3
225x3
250x3
250x3
250x3
250x3

Speed Pulls
6x1@275# (3 modified, 3 conventional)

T-Bar Rows
3x12@45#

Shrugs
3x12@45s

Got there about an hour before the gym closed, so I was in a bit of a rush.
 
Manta Ray Box Squats (Parallel)
135x8
135x5
225x5
315x5
405x5 (5RM)
485x3 (3RM)

Sumo RDLs
135x8
135x8
135x8

Standing Abs
30x20
40x20
50x20
50x20
50x20

Hypers
BW+25x15
BWx15
BWx15

Good night of lifting, but the rest of the night could've been better. I ended up getting a flat tire on the way back home from the gym and I'm heading tomorrow to buy new tires...I can hardly wait. :rant: and I'm off to bed.
 
8/4 ME Bench

Meant to post this last night, but my internet was being stupid.

Floor Presses
45x8
135x8
135x5
225x5 (5RM)
275x1 (1RM)
225x3 (could've gotten 4 or 5 if I didn't hit the racks on the way up)

CGBP
135x15
155x15
155x12

T-Bar Rows
45x12
45x12
45x12
45x12

Rope Pressdowns
30x40

The floor presses kicked my ass. Just gotta get in the groove of them. I've got two more weeks of them, so hopefully the weight will go up a bit. We'll see.
 
8/8-me Sq/dl

Manta Ray Box Squats (Parallel)
45x8
135x8
------ Add Manta Ray
135x8
245x5
295x3
340x2
405x1
435x1
465x1
515x1
535x1 (1RM PR) :D

45 Hypers
BWx15
BW+25#x12
BW+25#x12

Dimel DLs
45x20
95x15
95x15

Ab Wheel
4x20

Got another PR, So I can't complain. I squat on a bench with a foam pad, so I sink in a bit when I squat down onto it. I did my single with 515 and I thought about it and said, "I think I've got one more rep in me." So I tossed on two more tens, cranked up the metal and went down and up with it and I didn't struggle until about 1/2 to 2/3 of the way up, but I locked it out. So it was a good night overall. :thumbsup:
 
8/11- ME Bench

Floor Presses
45x8
135x5
135x5
185x3
205x2
225x1
245x1
285x1 (10lb PR)

Cambered Bar Close Grip Bench
135x12
185x5
185x5

Chest Supported Rows
45x12
90x5/45x5
45x10

Tate Presses
25x12
35x12
45x10

Shrugs
90x12
90x12
90x12

Got a PR tonight on floor presses. It stuck about halfway up, but I kept pressing and locked it out. I was pretty stoked because 275 damn near killed me last week. I tried the cambered bar, and while I like the increased ROM, it was just awkward. I might go back to regular close grips next week or most likely switch to JM Presses. I did tate presses because I didn't feel a whole lot of work in my tris. All in all it was a productive evening. Now all I need to do is get a vid of my ME Squat day and I'll be set.
 
8/14 - ME Squat

Manta Ray Harness Box Squats (Parallel)
45x8
135x5
---------- Add Manta Ray
135x5
275x5
325x3
375x2
425x1
495x1
545x1 (10lb PR)

45 Hypers
BWx15
BWx15
BWx15

Dimel DLs
45x20
135x15
135x15

It was a good night tonight at the gym. I did end up getting a video of my last set of box squats, but it was at a ****ty angle and all you can really see is me coming up and down with it from about shoulder up. 545 was good until about halfway up, I released my air too soon and damn near got pinned, but I pushed through it and got the PR. I've been slacking on my speed work and it shows. Time to get my ass in gear and get back to doing my DE days because on Squat and Bench, I seem to be stalling halfway up, which isn't acceptable. So I know what I need to work on.

Here's the vid of my lift, you can't really see much, but I figured I'd put it up anyway: [nomedia="http://www.youtube.com/watch?v=mb1KLL0pnEE"]YouTube - Broadcast Yourself.[/nomedia]
 
8/16 - ME Bench (New PR)

Incline (Close Grip)
45x2x10
95x2x5
135x5
165x3
195x2
225x1
245x1
265x1
295x1 (a little tap about halfway, but I got it) PR :D

Kara B Military Presses (Narrow, Clean Grip Militaries with no leg drive)
45x10
135x10
185x5
185x3
185x3

Fat Man Pullups
BWx10 (Bench Grip)
BWx12 (Wide Grip)
BWx10 (Bench Grip)

It was a good night, I got another PR and everything else seems to be going well. All of my bench presses seem to be sticking about halfway up, but then I work through the sticking point. I know I need to focus on top end and speed work, does anyone else have any input?
 
8/21 - Deads!

Rack Deadlift (Bar at Kneecap)
45x8
135x5
135x5
235x5
315x5
385x3
425x1
475x1
515x1 (PR) :D

45 Hypers
BWx4x15

Leg Press (Pause at Bottom)
90x12
270x12
270x12

Chest Supported Rows
45x3x12

It felt good to pull again and I'm a bit stronger than I remember. Of course, this just means I can lockout 515, it's gonna take a bit more work to get to a point where I can pull it off the floor( I need to get faster :D ). Had a guy at the gym ask me if I was training for competition. I said I was, but my meet isn't until next june. He said I was pretty strong, I said thanks, but for guys my size (~260ish) it's not all that impressive...at least to me anyway because I know I have a long way to go to be competitive. :dl:
 
8/22 - ME Bench

Incline
45x10
45x10
95x8
95x8
135x5
135x5
155x5
185x3
215x2
245x1
275x1
290x1 (Didn't feel like a PR kinda night, so I stopped here)

JM Presses
45x10
95x10
135x8
185x5

Standing Military Presses
45x12
115x10
115x10
115x10
115x10

Fat Man Pullups
BWx12
BWx10
BWx10
BWx10

V-Bar Pressdowns
30x60
50x40
70x25

Ok night tonight. I was kinda tired, hence the reason I didn''t go for a PR (although, I wish I would have done one more rep with 275). Inclines took a while, so I was kinda in a hurry to get stuff done so I wouldn't be in there over an hour. All in all, a good night, but definitely could have done better. Oh well, on to next week.
 
Been following along. Great log bro. Thanks for posting it.
 
bpmartyr said:
Been following along. Great log bro. Thanks for posting it.
Click to expand...
Thanks BP, I'm just trying to make steady progress. I've come a long way since May, but I still have a long way to go. I'm eyeing a meet or two next year, so I'm trying to get as strong as I can before I add equipment. I guess it seems to be working, but my bench definitely needs work. :D
 
i like your philososphy of getting strong b4 adding equipment, alot of people make the mistake of not doing so, or are just too damned lazy! good job UH
 
Powerhouse 48 said:
i like your philososphy of getting strong b4 adding equipment, alot of people make the mistake of not doing so, or are just too damned lazy! good job UH
Click to expand...
Thanks PH. I know that I still have a ways to go training-wise and I'd like to build up my ligament and tendon strength before I dive head-first into gear. Plus, for the equipment I want to buy, my technique needs some more refinement and I need to get stronger, so I can work the suits and not vice versa. That and I can't really afford to buy any equipment at the moment because money is kinda tight. :D
 
Gettinpumped said:
I've been following ur log. Looking good. Hey I see u from houston what gym are u training at?
Click to expand...
I'm training at Van's Gym in Baytown at the moment. I found it under the powerlifting friendly gym listing on powerliftingwatch.com.
 
9/4 - ME Squat

Well, I'm back again. I took a week off last week because I was having some back spasms that made working out nearly impossible. Well, the week off did me good and now I'm going right back into it. It was a good day today and it was nice to get back to the gym.

Arched Back GMs (No belt)
45x12
45x12
135x8
135x5
235x5
325x3
375x3 (3RM PR)
395x2

RDLs
135x12x3

45 Hypers
BWx15
BWx12
BWx12
BWx10

Weighted Ab Machine
20x12
20x10
20x3 (abs cramped...this sucked ass )
 
9/5 - ME Bench

Close Grip Bench
45x12
45x12
95x10
95x8
135x8
165x5
195x3
225x2
255x1
285x1
255x1x2

Rope Pressdowns
50x15
50x15
100x10
100x10
100x10

Face Pulls
30x15x4

Standing Shoulder Presses (No leg drive)
45x15
65x15
85x10x3

Good night I guess, I'm still stalling about half way on max attempts, which means I need more speed off the bottom. The two singles at the end went up pretty quick after I made a conscious effort to press fast. Overall, a good night...but I've got work to do.
 
9/11 - ME Squat

Box Squat (at or 1" below parallel)
45x8
45x8
135x5
225x5
275x5
330x3
385x2
445x1
495x1
520x1 (95% Max)

GMs
225x5x3

45 Hypers
BWx12x3

Good night tonight. Getting the feel for the weight before I go for a PR next week. My goal is to box squat 600 or better before the end of the year before I add equipment. Although I might by a pair of cheap briefs to protect my hips on DE day here in the next few weeks.
 
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. :aargh: 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. :hammer:
 
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.
 
Gettinpumped said:
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.
Click to expand...
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.
 
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. :D
 
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
--------------------- :twisted:
565x1 (20lb PR. A bit too touch and go for my liking, but I got it) :D

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.:yawn:
 
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. :rant: Definitely gotta fix that.
 
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...:rant: ) 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. :D
 
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
 
:dl: :dl: :dl:
 
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
 
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)
 
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.
 
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.
 
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.
 
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 :D)
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.
 
Still watchin ...:ntome:
 
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 Invalid Link Removed)
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.
 
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. :D
 
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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