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UHCougar05
12-03-2006, 10:02 PM
Well, I figured I'd post my journal up, as more eyes=more feedback. I've been on a Westside split since June and I'm a currently in pre-meet training, my meet cycle starts after the 1st of the year (Meet on March 31st).
Here is my log from the beginning: http://www.mmipowertraining.com/forum/showthread.php?t=13782

My latest training day was Saturday and it was my DE Bench day. Here's how it went:

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

drew
12-04-2006, 04:10 PM
Welcome to WBB.

What are your best lifts and total? Holw long have you been in PL?

Stumprrp
12-04-2006, 04:17 PM
Yo whats up dude? ive gave you a few posts on BB.com, welcome!

Unholy
12-04-2006, 04:18 PM
Welcome mate. This is definatly the place for feedback!

UHCougar05
12-04-2006, 09:25 PM
Welcome to WBB.

What are your best lifts and total? Holw long have you been in PL? My best total in my last full meet(2001) was 1325 [520-285-520] @ 220 in cheap titan and inzer single ply. I've been in powerlifting since I was 14. We had a powerlifting team at my HS and I lifted all 4 years. My coach was was Paul Springer, he was the one who got me into PL and I've decided to get back into it after drifting in college.


Yo whats up dude? ive gave you a few posts on BB.com, welcome! Hey Stumprrp. I saw Ox post about WBB over at Go Heavy so I figured I'd come over. Thanks for the props over there. :D I'm trying to get on a few more PL oriented boards, so I have actually powerlifters giving critique on my lifts and form.

UHCougar05
12-04-2006, 09:27 PM
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
285x1

JM Presses
135x10x3

DB Rows
60x10x3

Hex DB holds
15x30 sec
20x35 sec

Unholy
12-04-2006, 10:15 PM
Grats on the bench PR, 3pps on bench is very respectable!

UHCougar05
12-04-2006, 10:23 PM
Grats on the bench PR, 3pps on bench is very respectable!Thanks Man. Believe me, I've been waiting for this day for a long time. :D

UHCougar05
12-05-2006, 09:26 PM
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. :(

UHCougar05
12-11-2006, 10:17 PM
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
15x6
15x6
15x6
15x6

Plate Pinches
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.

Stumprrp
12-12-2006, 01:27 PM
295 incline is no joke!

UHCougar05
12-12-2006, 06:41 PM
295 incline is no joke! Thanks man. I'd like it to be a bit higher though, so it's ok for now. ;) :D

UHCougar05
12-13-2006, 08:13 PM
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

Stumprrp
12-13-2006, 08:15 PM
SICK were these concentric or regular? if these are regular to parallel WOW dude

495? good god...

i love good mornings

UHCougar05
12-13-2006, 08:45 PM
SICK were these concentric or regular? if these are regular to parallel WOW dude

495? good god...

i love good mornings Regular, shoulder-width stance, slightly above parallel, but not by much though. The 495 wasn't pretty by any stretch and was slightly higher than what I hit tonight. So I don't count it too much. I love them too,but I feel as if I can only do them every once in a while for ME day because it feels like I was hit in the lower back with a sledgehammer. But hey, if it was easy and painless, everyone would do it. :D

Stumprrp
12-14-2006, 06:27 PM
haha i know i think doin em off the rack is one of the most brutal exersizes around, i did a max triple with 365 once and almost crapped my pants, farted like hell and stunk :D

UHCougar05
12-14-2006, 09:53 PM
haha i know i think doin em off the rack is one of the most brutal exersizes around, i did a max triple with 365 once and almost crapped my pants, farted like hell and stunk :DAwesome. Perfect amount of strain right there. :thumbup: :D

KevinStarke
12-14-2006, 10:05 PM
Wow how'd I miss this journal. Awesome strength man killer GM's.

UHCougar05
12-14-2006, 10:08 PM
Wow how'd I miss this journal. Awesome strength man killer GM's. Thanks man, I just came over. :hello: :D

UHCougar05
12-15-2006, 08:34 PM
Dynamic Bench with Bands
45x10
45x5
45x5
45+bandsx3
155+bandsx3x8 (~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

Stumprrp
12-15-2006, 09:37 PM
great job man

UHCougar05
12-18-2006, 09:29 PM
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

UHCougar05
12-21-2006, 09:08 AM
Arched Back GMs
45x12
45x10
135x5
135x5
225x3
335x3
385x1
435x1 (this was a bit high)

Rack Pulls(right below knee cap)
225x3
315x3
405x3

Reverse Side Bends (on Cable Crossover Machine)
50x10
50x10
60x10
60x10

UHCougar05
12-27-2006, 12:32 AM
3 Board Press (Touch and Go)
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

Stumprrp
12-28-2006, 11:49 AM
good work in here chris

UHCougar05
12-28-2006, 01:00 PM
good work in here chrisThanks Stump. I'm 12 weeks out at the moment, and I can hardly wait. :D

Stumprrp
12-28-2006, 01:05 PM
sweet, what are you goals?

UHCougar05
12-28-2006, 01:24 PM
sweet, what are you goals?Well I'm shooting for a 1650 - 1700 total. My best raw numbers are 545-315-505 right now. But I'm adding in new gear, so the total should jump up a bit. I'm probably going to be using a metal suit and briefs and an Inzer DD or Titan Katana for this meet. We'll see how it goes.

Stumprrp
12-28-2006, 01:24 PM
545 raw squat and you should be squatting at least 675 with a suit or more!

UHCougar05
01-04-2007, 10:47 AM
I meant to post this two days ago, but I got busy. 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
15x10
15x8
15x8

UHCougar05
01-04-2007, 10:46 PM
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.

UHCougar05
01-08-2007, 11:01 PM
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

Unholy
01-08-2007, 11:05 PM
Very nice squats.

UHCougar05
01-08-2007, 11:08 PM
Very nice squats.Thanks Man.

Unholy
01-08-2007, 11:13 PM
Btw what are Lion Ox's?

UHCougar05
01-09-2007, 08:57 AM
Btw what are Lion Ox's? It's a shoulder Pre-Hab movement that I've started doing to keep my shoulders fresh. It's used to break up scar tissue in the shoulders. Here's a link to a video of how to do them: http://www.youtube.com/watch?v=59KHJLd-9Kw

Unholy
01-09-2007, 11:27 AM
Thanks man I have to try this out seeing as shoulders are my weak point.

UHCougar05
01-11-2007, 10:29 PM
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

UHCougar05
01-13-2007, 10:31 PM
Today's workout was good, but my shoulder is starting to feel a bit tender at the pec-delt tie-in, so I'm gonna take it easy on that next week. I'm most likely going to cut out on the full range benches for a week or two, until my bench shirt comes in and then split between dynamic and repeated effort on my second bench day. Anyway, enough talk, here's the workout:

Rotator Cuff work
5x3x15

Speed Bench
45x8
45x8
45x8
135x5
195x3x8 (Two grips, pinky on ring and thumbs-length off smooth)

Elbows out Extensions (Tate Presses)
50x8
50x8
50x10

Barbell Rows (Pause at bottom)
135x8
185x5
185x5
185x5

Decent day today, and tomorrow I'm training with a friend of mine at his house for Squats (he has a mono attachment on his power rack).

UHCougar05
01-24-2007, 11:07 AM
Been Kinda neglecting...here's the past three workouts:

1/18 - ME Bench
Close Grip Bench with High Band Tension (relatively speaking :D )
45x12
45x5
45x5
-------Add Monster Mini
45+bandx5
95+bandx5
115+bandx5
--------Add Mini Band
95+bandsx5
135+bandsx5 5RM PR
155+bandsx3 3RM PR

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

BB Rows
135x10
185x5
205x5
225x5

1/21 - ME Squat
Free Squat (no belt)
45x10
135x10
225x8
315x8
405x6

Zercher Squats with a Fatbar
165x5x4

Glute Ham Raises
BWx8x2

1/23 - ME Bench
Bench+Bands (Mini and Monster Mini bands)
45x10
45x10
45+bandsx5
95+bandsx5
115+bandsx5
135+bandsx3
175+bandsx1 PR

3 Board Press
295x5
295x5
315x5
335x5

CSR
45x5
90x5
100x5
110x5
120x5

DB Cleans
15x12
15x12
15x12

Stumprrp
01-24-2007, 01:11 PM
wow sick workout dude

bigmoney
01-24-2007, 02:47 PM
looking damn strong! Are you guys going to the A&M meet in a few weeks? I'll be there with my team but not competing. IF not, see ya in san marcos.

UHCougar05
01-24-2007, 03:12 PM
looking damn strong! Are you guys going to the A&M meet in a few weeks? I'll be there with my team but not competing. IF not, see ya in san marcos. Thanks BM. I don't think I'll be able to make it to Bryan, so I'm most likely going to do the State Meet in March. I'll have to play it by ear for other meets because of work. I might stick to meets in the area, and then head to Dallas in October for the Cup.

UHCougar05
01-24-2007, 03:14 PM
wow sick workout dudeThanks Stump. I'm taking a page out of Spud's book with the band tension. But my shirt came in (Inzer Standard DD), so my ME days will be geared to that for a little while.

UHCougar05
01-26-2007, 12:22 AM
DE Squat/DL
Hang High Pulls
135x5
135x5

Speed Deadlifts (3 modified stance, 2 conventional stance)
315x3 (changed grip, elbow began to hurt)
315x3
315x3
315x3
315x3

High Pulls
135x5
135x5

Pull-Throughs (Tricep Rope)
50x10x3

45 Hypers
BWx10x3

UHCougar05
01-28-2007, 06:14 PM
Low Box Squat (1-2" below Parallel)
135x5
225x5
405x1
495x1
545x1 PR

Zercher Squats (Focusing on Hip Explosion)
185x5x4

GHR
BWx10

Stumprrp
01-28-2007, 06:17 PM
excellent squatting man thats big weight.

UHCougar05
01-29-2007, 12:35 AM
excellent squatting man thats big weight.Thanks Stump, I stalled out of the hole during the lift, but once I got my hips underneath me, everything clicked and the weight shot up. So things are looking good.

UHCougar05
01-30-2007, 10:53 PM
ME Bench Day
Reverse Band Bench Press (Green Band)
45x10
45x10
------Added Bands
135x5
225x3
315x1
335x1
355x1 10lb PR

Tate Presses
50x12
50x12
50x12

Chest Supported Rows
90x5
100x5
110x5
120x5

Strict Overhead Press (OL Style)
135x5
155x5
155x5

I was done after this. I need to focus a bit more on my shoulders, as I feel they may be holding my bench back. As for the PR on Reverse Band Benches, it was a grinder and took me 2-3 seconds to lock out. But I got it.

UHCougar05
02-04-2007, 11:07 PM
Box Squats
45x15
45x10
135x8
225x5
------- Add Box and Metal Viking Briefs
315x5(Nowhere Near Parallel on Any of These)
405x3(" ")
---------------- Added Belt
495x3(" ")

***** Me it was hard to get down in the briefs. They kept trying to throw me forward, which leads me to believe I didn't have them up far enough up my legs. :mad: I think I need to stretch out the legs a bit to get them on completely


Pause Squats (ATG)
225x5
225x5
315x5

45 Hypers (Holding 60# DB)
BW+60#x10
BW+60#x10
BW+60#x10

I was toast after this...

Stumprrp
02-05-2007, 03:37 AM
your leg strength is sick man

UHCougar05
02-05-2007, 01:03 PM
your leg strength is sick manThanks Stump. Those pause squats were tough, but that set of 5 with 315 wasn't to bad. I decided to do them because I felt as if I didn't get a whole lot out of working with my briefs.

Stumprrp
02-05-2007, 02:26 PM
pause full squats are business, try them from the bottom up out of the rack, i was using 315 and 3 reps was brutal! my hams and arse were on fire lol

UHCougar05
02-07-2007, 09:43 AM
ME Bench

Reverse Band Bench (Green Bands)
45x10
45x10
-------- Add Bands
135x10
185x5
225x3
255x3
285x2
315x1
335x1
355x1
375x1 20lb PR

Rope Pressdowns
50x20x3

CSRs
70x5
80x5
90x5
115x5
125x5 20lb PR

Military Press (pinky on rings)
155x5
175x5
195x5 PR

UHCougar05
02-08-2007, 09:31 PM
Another good night tonight. It was a bit short because I got out of work late, but I was still happy with the results.

Squats in Metal Viking Briefs
Random Warm Up
------------------- All Reps at Para-thereabouts(closer as the weight went up)
225x5
315x5
405x2
495x2
585x1 PR (This came up damn easy, so much so it surprised the hell outta me)

Ab Roller
4x15

I got to the gym late, so this is all I had time for. These briefs are insane, it's going to take something over 600 to get me to parallel. The briefs are still messing with me though, the top of the briefs rolled over and made it hard to breathe, but other than that it was a good night.

The strength is going up, and I like it...alo

Chris Rodgers
02-08-2007, 09:40 PM
Good job man. They are very good briefs and sound like a good fit. :strong:

UHCougar05
02-08-2007, 09:41 PM
Good job man. They are very good briefs and sound like a good fit. :strong:Thanks Chris. There's still a bit of slack in the back, but yeah they fit great. Took a few times, but it's worth it.

Stumprrp
02-09-2007, 12:56 PM
awesome man! thats a huge squat, like i said once u get used to equipment you should squat an easy 635 or more

UHCougar05
02-09-2007, 01:55 PM
awesome man! thats a huge squat, like i said once u get used to equipment you should squat an easy 635 or moreThanks Stump. Yeah, I'm planning on working out in my Ace Squatter for the next couple weeks, so this should be interesting. If the Viking Briefs are any indicator, then I might have to open with anywhere from 600-650 in the Ace. I can't wait. :evillaugh :strong:

Stumprrp
02-09-2007, 04:59 PM
sweet deal bro

Big o Boy
03-18-2007, 04:41 AM
sweet journal. Really great strength in here all around. Sounds like your squat is going through the roof really soon with the new gear. Any meets you're training specifically for, or thinking of entering?

I'd tell you to come check out my journal, but I'm currently injured so it's pretty boring... lol.

UHCougar05
03-18-2007, 08:46 AM
sweet journal. Really great strength in here all around. Sounds like your squat is going through the roof really soon with the new gear. Any meets you're training specifically for, or thinking of entering?

I'd tell you to come check out my journal, but I'm currently injured so it's pretty boring... lol.Yeah, sorry for not checking this and updating to for so long. I kept my journal at so many places that this one kind of got lost in the fray. I'm training for the APF Texas State Meet on March 31st. I've been sick for a few days, so I'm taking a few days off. I'm planning on opening 600/365/455 we'll see how it goes. I'll post a link or two to my workouts up until now.

Stumprrp
03-18-2007, 08:51 AM
awesome chris. you should own up the meet.

UHCougar05
03-18-2007, 08:55 AM
Thanks Stump, it should be a good learning experience for me. :D

UHCougar05
04-05-2007, 11:29 PM
Sorry for the long time in between posts fellas. Anyway, the meet went well. I didn't get to the 242s like I planned, but that's okay. I weighed in @ 271.5 and went 661/369/551. It was almost 683/369/551, but I got called for depth on my third squat (the side judge I spoke to said it was borderline).

Here are the videos (best viewed in full screen, as they're kind of dark):
661 Squat: http://www.youtube.com/watch?v=IjsGYUucEIw
683 Squat(close miss on depth): http://www.youtube.com/watch?v=FyPPuvXRj7c
369 Bench: http://www.youtube.com/watch?v=7vQLUfnkjZI
551 Deadlift: http://www.youtube.com/watch?v=vWVUdWIEMFQ

Stumprrp
04-05-2007, 11:33 PM
just posted in your journal on BB.com and man u made all of that look too easy.

UHCougar05
04-05-2007, 11:38 PM
just posted in your journal on BB.com and man u made all of that look too easy.Thanks man. It was my first meet back, so I didn't really know what to expect. I will say this though, that Metal Ace is a hell of a squat suit, that's for sure. With briefs, that thing will be insane. The deads kind of surprised me because up until that point, the best I pulled in the gym was 475 (with a squat bar). My training partner looked at me afterwards and said "We should have gone for 600." But it was a good day and I had fun.

I also got a few videos of Garry Frank benching that I can post as well. He bombed unfortunately, but it was still cool to watch.

UHCougar05
04-09-2007, 09:21 PM
Back again, here's the last two workouts


Back in the gym...I figured 4 days off was enough.

4/5
Cambered Bar Bench
45x15
115x20
115x20
115x15

JM Presses
45x15x3

Pulldowns
75x15x3

DB Shrugs
90x15x3

Just trying to get some blood moving. :dj:

Here's how tonight's work went:

Squats (No belt)
45x12
135x12
225x8
------- Added Box (below parallel)
315x3
-------- (Parallel Box)
315x3
405x3 (Just working back into the weight)

45 Hyperextensions
BWx15x3

Shrugs (on shrug aparatus similar to this: http://www.irongladiators.com/images/PRODUCTSBIG/trap-blaster.jpg)
2 platesx12
3 platesx12
4 platesx12

Abduction/Adduction Machine
80x15x3 (Each way)

TKEs (http://asp.elitefts.com/qa/default.asp?qid=33895&tid=115)
Avg Bandx20x3 (Each leg)

Pull Throughs
Avg Bandx15x3