UHCougar05's Training Log: I make Glen look tall

Ubiquitous said:
nice squatting... front raises are strong too... Front raises right? Not Upright Rows? As in you're hitting your anterior delts?
Click to expand...
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. :D
 
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. :D
 
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:
 
10/29 - ME Squat

Jason Pegg said:
Wow Strong Speed Benching

Jason
Click to expand...
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.
 
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 :twisted:

3 Board Presses
275x3
295x3
315x1 --- Got Greedy and only got one here. I wanted 3 plates so bad I could taste it. :o

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.
 
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. :D
 
Ubiquitous said:
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. :D
Click to expand...
I haven't used them yet, but I probably will Thursday night for speed bench. :D
 
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 (Invalid Link Removed)
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 :o
 
oooh... .squats with chains.. nice.

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

Nice squatting Tiger.
 
Ubiquitous said:
oooh... .squats with chains.. nice.

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

Nice squatting Tiger.
Click to expand...
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. :D
 
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. :head:
 
UHCougar05 said:
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. :head:
Click to expand...


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
 
Jason Pegg said:
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
Click to expand...
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. :twisted:
 
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:
 
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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. :clap2: :thumbsup:

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.
 
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.
 
Gettinpumped said:
545 damn man. U should be hittin 600 in no time.
Click to expand...
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. :D

Here's a vid of my squat: Invalid Link Removed
 
11/14 - ME Bench

Gettinpumped said:
Beast :squat:
Click to expand...
Thanks GP. :thumbsup:

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.
 
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: Invalid Link Removed 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.
 
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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
 
Ubiquitous said:
strong on the board presses...

what the hell are reapers? they sound cool. :)
Click to expand...

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.
 
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. :o

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

45 Degree Hypers
BWx12x4

Side Bends (Holding Barbell)
45x12x4

Band Good Mornings
Average Bandx20x3
 
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.
 
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. :ntome:
 
Gettinpumped said:
workouts are gettin really heavy, keep it up.
Click to expand...
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.
 
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. :D
 
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 :D
285x1

JM Presses
135x10x3

DB Rows
60x10x3

Hex DB holds (Invalid Link Removed)
15x30 sec
20x35 sec
 
12/5 - ME Squat

Gettinpumped said:
nice pr on bench
Click to expand...
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. :(
 
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 (Invalid Link Removed)
15x6
15x6
15x6
15x6

Plate Pinches (Invalid Link Removed)
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.
 
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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? [email protected]
Sorry for goin off topic there.
 
Arched Back GMs
45x5
45x5
135x5
135x5
225x3
275x3
325x2
365x2
405x3 3RM PR :D
425x2 PR :D

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. :D

Oh, and I didn't forget about you roland, just give me a few days and I'll mail it to you. :thumbsup:
 
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
 
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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