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UHCougar05's Training Log: I make Glen look tall

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
 
Ubiquitous said:
what? no bands for Captain Bando? For shame....

nice work tiger.
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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. :D
 
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
 
panic66 said:
coug you have a comp coming up anytime soon??
Click to expand...
March 31st. APF Texas State Championship. I'm starting my 12 week training cycle today. I'll most likely jump into my equipment in the next week or two. I'm going to post up tonight's workout as well.
 
The Meet Training Cycle Begins 1/2 - ME Bench

Well, I'm starting a new training cycle and I hope to peak for the APF Texas State on March 31st. I'll be training without equipment for the first week or so and then I will start working with my equipment. I plan on using a Metal Ace Squatter and Viking Briefs, along with a Titan Katana Single Ply Shirt( They offer a double ply, but I don't think I'm quite ready for that yet. Anyway, here is the first workout of the training cycle. I was just getting back into it after a couple days off, so I didn't want to push it too much. Here's the workout:

And on to the first workout of the new year...


Close Grip Bench (pinky on ring)
45x10
45x10
135x5
185x5
225x3
255x3
275x3

Tricep Extensions
135x5
135x5
135x5

Chest Supported Rows
45x8
45x8
45x8

Lion-Ox's (Here's a vid of it, I could do without the music though [nomedia="http://www.youtube.com/watch?v=59KHJLd-9Kw"]YouTube - Broadcast Yourself.[/nomedia])
15x10
15x8
15x8
 
I need to try those lion oxs. Wheres this meet going to be at? I've never been to one, I plan on going to one. Not to compete but to just check it out.
 
Gettinpumped said:
I need to try those lion oxs. Wheres this meet going to be at? I've never been to one, I plan on going to one. Not to compete but to just check it out.
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I'm not sure, as the State Chairman has yet to post the meet details. I'll post a link as soon as I know. I've heard it will be on the Northside, but I don't know where. Here's a good place to find meet info: Invalid Link Removed

I'm still a bit sore from mine GP, around the pec delt tie-in, so I might drop the weight next time and focus on the ROM.
 
1/4 - ME Squat

Box Squats (Parallel Box)
45x10
45x10
--------- Added Squat Box

135x5
225x3
315x3
405x3
475x2

Good Mornings (round back)

135x5
135x5
135x5
135x5
135x5


Swiss Ball Crunches
BWx12
BWx12

Short and Sweet tonight. My gym finally got a squat box setup. Took a little rigging on my part, but it was worth it.
 
strong box squats... I just started doing them and it's improving my form greatly.. but fvck me if I sit there too long... I have a new respect for paused squats now.
 
1/8 - ME Squat

Ubiquitous said:
strong box squats... I just started doing them and it's improving my form greatly.. but fvck me if I sit there too long... I have a new respect for paused squats now.
Click to expand...
Yup, if I pause too long on the box, it takes me forever to come up with the bar.

ME Squat/DL
Box Squats (Belt and Wrist Wraps)
45x8
45x8
135x5
225x5
315x3
405x3
495x1

Snatch Grip Deadlifts
135x5
225x3
--------- Add Straps
315x3
365x3

Lion Ox's (Shoulder Pre Hab)
25x10
25x10
25x10

Leg Raises
BWx12
BWx12
BWx12
 
1/11 - ME Bench

Close grip Bench with mini bands
45x12
45x12
----------Add Bands
45x8
135x5
185x3
215x3
245x1
275x1 PR

3 Board Presses
295x2+bands PR
----------------drop bands
295x5
315x4
335x3

Face Pulls:
50x15x4

Lion Ox's
25x10x4
 
ME Bench
Close Grip Bench with High Band Tension(aka Marc Bartley Special)
45x12
45x5
45x5
-------Add Monster Mini (~135# at lockout, 85# at bottom)
45+bandx5
95+bandx5
115+bandx5
--------Add Mini Band (Mini+MM ~225# at lockout, 125# at bottom)
95+bandsx5
135+bandsx5 5RM PR
155+bandsx3 3RM PR

3 Board Press
295x5
315x5
345x2 2RM PR

BB Rows
135x10
185x5
205x5
225x5

10 min Cardio Cool Down
 
ME Squat
Free Squat (no belt)
45x10
135x10
225x8
315x8
405x6

Zercher Squats with a Fatbar (2" diameter)
165x5x4

Glute Ham Raises
BWx8x2
 
Been neglecting, sorry 'bout that.
1/23 - ME Bench
Bench+Bands
45x10
45x10
45+bands (~225# at top)x5
95+bandsx5
115+bandsx5
135+bandsx3
175+bandsx1 (~400 at lockout) PR

3 Board Press
295x5
295x5
315x5
335x5

Chest Supported Rows
45x5
90x5
100x5
110x5
120x5

DB Cleans (External Rotation)
15x12
15x12
15x12



1/26 - DE Squat
DE Squat/DL
Hang High Pulls
135x5
135x5

Speed Deadlifts (3 modified stance, 2 conventional stance)
315x5 (changed grip, elbow began to hurt)
315x5
315x5
315x5
315x5

High Pulls
135x5
135x5

Pull-Throughs (Tricep Rope)
50x10x3

45 Hypers
BWx10x3

1/28 - ME Squat
Low Box Squat (1-2" below Parallel)
135x5
225x5
405x1
495x1
545x1 PR :study:

Zercher Squats (Focusing on Hip Explosion)
185x5x4

GHR
BWx10
 
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