PDA

View Full Version : Back from the Dead: Chris' WBB Westside Journal



UHCougar05
01-29-2008, 08:14 AM
It's been a long time since I've been on WBB, but I'm back and should be here to stay.(Thanks Stumprrp) :D :thumbup:

Anyway here's the last week or so's training sessions:



1/16 - ME Bench - Metal Militia Raw Bench Program
Bench
barx10
135x8
185x5
225x5
255x5x5

Close Grip Bench (2 second pause)
225x5x5

Bench (paused)
215x5
215x4
215x2
---------------------------------------
1/23 - ME Bench (Shirt Day)

Bench
barx12
135x8
185x5
225x4
245x3
275x1
(Add Metal Pro Bencher)
345x3x6

4 Board Press (in shirt)
385x3x3
--------------------------------------
1/24 - DE Squat

box squat w/SSB
barx8
add 160lbs chainx5
145/160chx3
195/160chx2
255/160chx2x6
345/160chx1

snatch grip deads
225x5
315x5
365x5
405x3
--------------------------------------
1/27 - ME Squat

Warm-up
GHR
1x10

Squats (in Gear)
barx10
145x8
255x4
345x3
(Add Viking Briefs)
435x2
525x1
(Add Metal Ace Straps down)
615x1
(Straps up, loose wrap on left knee)
705x1 22lb PR :evillaugh: - This will most likely be my opener at state, I'll see how I feel as the weeks go on.

GHR
2x10

Ab Wheel
1x5 (I was done)

UHCougar05
01-29-2008, 08:19 AM
Here's the training cycle layout until State on March 29th.


Sunday ME Squat
Squat in Gear or Raw - Work up to either a heavy double or single, if beat up take the week off from main movement.
GHR(w/ or w/o bands) 3-5 sets of 6-12
Rear Delts 5 sets of 10
Reverse Hyper 3-5 sets of 10-12
Abs 3-5 sets of 10-12

Wednesday - ME Bench
Shirted Bench 6 Sets of 3, Progressive Overload
Shirted Boards 3 Sets of 3, add quarters or plates to previous exercise
Back
Biceps
Shoulders

Alternated weekly with the Metal Militia Raw Routine:
Bench Press 6 Sets of 3-5, Progressive Overload
Paused Close Grip Bench 5 Sets of 3-5, 1 hand in
Paused Bench 5 sets of 3-5

Back,Shoulders,and Bicep work


Thursday - DE Squat

Speed Squat against Bands or Chains 6 sets of 2

Deadlift By feel
Glute Ham Raise 3-5 sets of 8-15
Abs 2-3 sets of 10-15

Stumprrp
01-29-2008, 08:57 AM
good deal man, i hate those BB.com forums!! haha.

UHCougar05
01-29-2008, 10:18 AM
good deal man, i hate those BB.com forums!! haha.There are some good folks on there, but it's a shame that they're outnumbered by the people who don't know their ass from their elbow. :D

Stumprrp
01-29-2008, 10:23 AM
yeah there are some cool people in the powerlifting section but never go to the pics or any other section, with 130 lbs kids telling someone who put on 50 lbs that it was all body fat.

UHCougar05
01-29-2008, 04:56 PM
yeah there are some cool people in the powerlifting section but never go to the pics or any other section, with 130 lbs kids telling someone who put on 50 lbs that it was all body fat.That's why I'm usually either in the Supplement Section or the PL Section. I can only deal with so much in a day. :D

UHCougar05
01-31-2008, 06:30 AM
ME Bench
barx12
135x5
185x5
225x4
Add 3 Board
275x3
315x3
365x1
405xmiss
Add 4 Board
405x1
455xmiss

Shrugs
85x20x2

Then a ton of lift offs for the guys in shirts :D

UHCougar05
02-02-2008, 09:38 PM
ME SQ
Zercher Squat with Fat Bar
barx8x2
165x3
185x3
215x3
225x3
255x3
275x1
295x1
325x1

Convo Deads
315x2
405x1
495x1
545xmissx2

UHCougar05
02-06-2008, 07:29 AM
Deloading this week, mostly because my training partner is out of town and we train at his house. So, needless to say, I'm working out at the ghey gym at my office before work. :(

Machine Shoulder Press
90x20x2

DB Bench Press
60x20
60x18
60x11

Tate Presses
30x12x3

Pulldowns
90x12x3

Kaz Press
135x8x2

Stretching

Stumprrp
02-06-2008, 08:06 AM
good assistance work man

UHCougar05
02-11-2008, 08:31 AM
good assistance work manThanks Stump, I tried to get something in during my deload. :D

2/10 - ME Squat

Warm-up
Stretching, band traction,
GHR
1x10

Squats
barx8
bar+160#chainsx5
145/160chx4
255/160chx3

Add Metal Viking Briefs
345/160chx3
435/160chx1

Add Metal Ace Squatter Straps Down
525/160chx1

Straps up and Wrapped
665/160chxMiss (cut this a bit high, but at least I know what having over 800 on my back feels like. :evillaugh: This was ~825 at the top)

I was pretty much dead after this, called it a night. I'll do abs and stuff later today.

Stumprrp
02-11-2008, 11:21 AM
sweeeettt squatting man

UHCougar05
02-11-2008, 11:41 AM
sweeeettt squatting manThanks. I was feeling froggy yesterday, so I decided to make a 140lb jump on my last set. I should have gone with the 90lb jump because that would have been close to my second attempt at my meet (~765ish). I just need to get a few inches lower, and I should be good. Plus straight weight won't be nearly as wobbily as straight weight plus chains. We'll see how things go March 29th, all I know is, I want 804 bad. :D :evillaugh:

Stumprrp
02-11-2008, 11:48 AM
haha that would be sick man, im not sure what im gonna go for at the meet, my squat suit is a size 54 and is good for deadlifts but no pop on squats, raw im probably at 560-570.

what are you going for on bench and deads

UHCougar05
02-11-2008, 12:04 PM
haha that would be sick man, im not sure what im gonna go for at the meet, my squat suit is a size 54 and is good for deadlifts but no pop on squats, raw im probably at 560-570.

what are you going for on bench and deadsI want to hit over 4 on bench. Depending on how training goes, my third might be somewhere between 425-450, I just have to see how things pan out. I'll probably be getting back into my shirt on Thursday, and I might take my opener to my chest and maybe try my second off a two board, just to get the feel of it.

As for deads, things have been going ok this training cycle. I'd like to hit over 6 on my second attempt and go for broke on my third. I generally get a good carryover from a power bar to a DL bar, so things should be alright. :D

Stumprrp
02-11-2008, 12:05 PM
sounds sweet man. i would love to switch to 2 ply stuff lol.

bigmoney
02-11-2008, 12:14 PM
hey cougar dont you lift with matt wray (sp?) in the league city area? I lift with Ron Carroll in northwest Houston when I'm back home from college. I'll be at the meet helping a couple of guys from his gym so I hope to see you slam some weight man, good luck

UHCougar05
02-11-2008, 12:43 PM
hey cougar dont you lift with matt wray (sp?) in the league city area? I lift with Ron Carroll in northwest Houston when I'm back home from college. I'll be at the meet helping a couple of guys from his gym so I hope to see you slam some weight man, good luckThanks bigmoney. Yep, sure do. :) I've spoken to Ron online a few times, but haven't met him in person yet. You guys look like you have a really good setup there too. Hopefully the PL-scene in Houston area will start to pick up a bit. It'll be cool to meet you guys at state. See y'all there. :D

UHCougar05
02-15-2008, 08:40 AM
2/14 - DE SQ/ ME Bench Combo

DE SQ/DL

box squat w/SSB
145+160chx3
195/160chx3
235/160chx2
285/160chx2x4

Bench
135x5
185x3
225x1
Add Metal Pro Bencher
315x3 NT
365x1 Touch

Jacked Collar
405x1 20lb PR :strong:

Jacked Collar down further
455x1 70lb PR Smokeshow! :evillaugh:

I was stoked about that last PR. I had thought about taking it to a 2 board, but I said to hell with it it and just went for it and it looked better than the 405. I love it when my technique comes together.

Stumprrp
02-15-2008, 10:28 AM
sick PR !

UHCougar05
02-15-2008, 10:58 AM
sick PR !Thanks Stump. I was friggin' pumped after that workout. :D

UHCougar05
02-18-2008, 08:08 AM
2/17 - ME Squat

Squats
145x5
255x3
Add Viking Briefs
345x3
435x1
Add Metal Ace Squatter Straps down
525x1
615x1
Straps up and Wraps
705x1 - This was a little high(~1-1.5"), so I'll probably take it again in 1-2 weeks

I was tired after this, I'll do accessory work today.

Stumprrp
02-18-2008, 10:55 AM
sweet job man

UHCougar05
02-21-2008, 08:41 AM
sweet job manThanks Stump. :thumbup:

2/20 - ME Bench
Bench

Shirted benching
barx10
135x8
185x5
225x3
275x1

Add Metal Pro Bencher with twisted sleeves
315x3 No Touch
365x1 No Touch

Took shirt off and put back on with straight sleeves (bar path was getting screwy)
405x1

2-board in shirt
475x1 - This was a little wonky because my lift off person took the bar out a bit too far for me :clown:

3-board in shirt
505x1 - Good handoff and a fast press. I might take this to a 2 board next week :evillaugh:

Called it a night here.

I pray Vin and Rhodes don't see that I did boards in a shirt. :hide: :outnumber:

Stumprrp
02-21-2008, 11:24 AM
great stuff and when i went to southside we did boards in the shirt lol.

UHCougar05
02-21-2008, 01:57 PM
great stuff and when i went to southside we did boards in the shirt lol.Guess I'm off the hook then. lol. :nod:

UHCougar05
02-22-2008, 08:32 AM
2/21 - DE SQ

Speed Squats with SSB
bar+160#chainsx5
bar/160chx3
145/160chx3
195/160chx2
235/160chx2
275/160chx2x5 - hips were trashed, I need to do some mobility and band work to take care of this

Deads
315x3
405x1
495x1
545xmiss at shins - Pissin' me off... :swear:

bigmoney
02-22-2008, 10:23 AM
Lookin good in here bud. Take 'er easy these last couple of weeks before the meet and then SFW! The state meet is March 8th right? Do you know what hotel it is at?

UHCougar05
02-22-2008, 11:42 AM
Lookin good in here bud. Take 'er easy these last couple of weeks before the meet and then SFW! The state meet is March 8th right? Do you know what hotel it is at?Thanks BM. Tom M's meet is March 8th at John Reagan HS in the Heights. The state meet is the 29th at the Hilton Houston Westchase near Westheimer and Beltway 8. Here's the flyer for it: http://005673a.netsolhost.com/APF_2008_TEXAS_STATE_FLYER.htm

Yeah, it's time to tune down the volume and start ramping up the accessory stuff. I'm going to start doing band GMs and abs a few days a week.

UHCougar05
02-25-2008, 08:14 AM
2/24 ME Squat Deload...Kinda.

I didn't want to squat again today after how my hips hurt Thursday, so I figured I'd give it a week and then go from there.

Incline GHR
2x10

Rev Band Pulls (Strong)
245x4
335x3
425x1
515x1
605xmissx2 - :swear: :swear: I think it's time to give the deadlifts a break for a bit.

Incline GHR
1x10

Pull Down Abs
Green Bandx12x3

Stumprrp
02-25-2008, 08:46 AM
dont sweat it man, still strong

UHCougar05
02-25-2008, 09:07 AM
dont sweat it man, still strongThanks Stump. :D :thumbup:

UHCougar05
02-28-2008, 07:49 AM
2/27 - ME Bench

Shirt Benching

Warmup
Band Traction
Shoulder Warm up
Face Pulls
Green Bandx20x2

Bench
barx10
135x8
185x5
225x4
275x1
Add Shirt
335x3 No Touch
365x2
405x1
475xmiss - My belt got pulled too low and I lost shirt tightness and missed after we re-set the shirt

475x1 20lb PR - It all came together here, but my left wrist shimmied at lockout because the bar began to roll back in my hand, so I need to be wary of that and wrap my wrists a little tighter.

Shrugs
85x20

Face Pulls
Green Bandx15x2

Good night tonight, I think my opener on bench may be in the 425-440 range.

UHCougar05
03-07-2008, 01:36 PM
3/5 - ME Bench Deload...kinda.

Bench
barx12x2
135x8
185x5
225x3
275x1
Add 3 Board
315x3
365x1
405xmiss :( One of these days I'm gonna get this. :scratch:

Pressdowns
Green Bandx15x2

Face Pulls
Green Bandx15x2

My left elbow is getting bitchy, so I decided to take it easy.

UHCougar05
03-10-2008, 02:36 PM
3/9 - ME SQ
SSB Box Squats (PR: 465)
barx5
145x5
255x3
Add Loose Viking Briefs
305x3
345x3
395x1
435x1
485x1 PR
515x1 PR
565x1 PR
615x1 PR 150lb PR :evillaugh:

GHR
2x10

Band Hip Adduction
Green Bandx10x2

Hadn't done ME work with the SSB in a while (Dec. 9th), so this was a nice surprise...Who says you can't get stronger in gear? :D

UHCougar05
03-13-2008, 07:34 AM
Found out that we were taking shirt openers next week, so I had on more week to train heavy in the shirt and teach one of our training partners how to jack the shirt...He's a quick learner. :thumbup: :omg:

3/12 - ME Bench
Shirt Bench (PR:475)
barx20
135x10
185x5
225x3
275x1
Add Metal Pro Bencher
315x3 No Touch
365x1 NT
405x1 NT
455x1 NT
505x miss, but this touched. I missed it because it came up so fast off the chest that it drifted at the top and almost face dumped. But I know I can get it. This will probably be my second attempt.

Stumprrp
03-13-2008, 08:22 AM
going for 505 is sick tho man, im switching to 2 ply next year!

UHCougar05
03-20-2008, 08:20 AM
going for 505 is sick tho man, im switching to 2 ply next year!Thanks Stump. I had it, but I just pressed it too fast and lost control.

Here's the last few workouts:

3/13 - Squat Assistance

Suspended SSB GMs
barx5
145x3
235x3
295x1
325x1
375x1 10lb PR

GHRs
bw+light bandx10
bwx10

Crunches
3x10

Short work tonight. I wanted to save my hips because we're taking openers on Sunday.
---------------------------------------------------------------------------
3/16 - ME SQ
Squats to Opener
barx10
195x5
305x3
Add Briefs
395x3
485x1
Add Ace Squatter
575x1 (straps down)
665x1 (straps up)
705x1 Opener (this was about an inch high)
705xmiss (Dumped it into the chains because the bar rolled when I tried to force depth. I should know better...)

On the recommendation of my training partners and Jackass from EFS, I'm bumping up my SQ opener to get that last inch of depth.

3/19 - ME Bench - Last training session before State
---------------------------------------------------------
Bench Opener
barx10
135x8
225x5
275x1
Add Shirt
315x3 NT
365x2 NT
405x1 NT (1/2" from touching)
475x0 (Beat the press command and my left foot slid)
475x1 (Good set and stayed tight and it flew up. Found out afterwards that it was 465 because we were missing a 10 on one side... :scratch: This will be my opener at state)

Face Pull
Green Bandx15

Pressdowns
Green Bandx12x3

I'm 9 days out and I'm getting excited.

Here are my openers (Kilos, then pounds):
SQ: 332.5/733
BP: 217.5/479.50
DL: 250/551

UHCougar05
04-01-2008, 10:55 AM
Well, the meet has come and gone, here's how things went:

I bombed on the deadlift, although the deadlifts weren't held in the best conditions (we deadlifted on a platform in the grass outside the hotel, that had the conditions of a trampoline, after we were kicked out of the banquet room we were in), I won't make excuses...I missed all three attempts and I bombed.

Squat
First Attempt - 733
Everything felt alright here, Got two whites 72lb Meet PR

2nd Attempt - 793
Got all kinds of messed up here. I wasn't centered under the bar and had my right hand at the hook and the left at the collar. Took it half way down and told the spotters to take it. One of the spotters said it's the first time he's seen that happen. 3 reds

3rd Attempt - 793
Setup was much better here, but I cut the squat high. 2 reds

Bench
1st attempt - 479.50
Smokeshow. - 3 whites

2nd atttempt - 512
Rolled the bar back instead of forward in the J-Hooks. Missed off the chest. 3 reds

3rd attempt - 512
Handoff was good, I just wasn't strong enough that day. 3 reds


Deadlift
1st atttempt - 551
I got a bit distracted and forgot to chalk my hands and dropped it halfway up. 3 reds

2nd attempt - 551
Got it to lockout but couldn't hold on. Needless to say, I was just a wee bit pissed off. 3 reds

3rd attempt - 551
A friend gave me a tip to lock in my grip on the bar. Came up, pulled it, almost had it up long enough for the down signal, but lost it again and almost fell backwards off the platform.


Needless to say, I have a lot of work to do before my next meet.

Stumprrp
04-01-2008, 02:57 PM
still man, those are monster numbers to go after

UHCougar05
04-01-2008, 03:33 PM
still man, those are monster numbers to go afterThanks Stump. 2 outta 3 ain't bad, but I really wanted a 600lb dead. I'll get it before the end of the year though. :thumbup:

Stumprrp
04-01-2008, 05:29 PM
you better hit it man, my fat 18 yr old ass is doing it!

what shirt do you wear? im switching to the dark-dark side of 2 ply soon =D

UHCougar05
04-02-2008, 07:19 AM
you better hit it man, my fat 18 yr old ass is doing it!

what shirt do you wear? im switching to the dark-dark side of 2 ply soon =DI'm wearing a Metal Pro with a few customs by Ginny Phillips on it (Denim sewn into the chest plate, grid-stitched chest, and a super scoop neck).