UHCougar05's Training Log

[UHCougar05]

Hello all, my name is Chris. I've been powerlifting since I was 14 (THSPA) and I currently compete in the APF and train at The Warehouse Gym in League City, TX

My best lifts are 745/465/570 at 259 at the 2009 APF Texas Classic.

I've recently taken some time off after the birth of my son, but I'm now getting back into the swing of things. I'm taking it slow, as I haven't touched a weight in almost two months.

Yesterday was the first day back.

2/16 - Bench

Smith Machine Bench - This was awkward as hell, but it's all my gym has
barx10
135x5
185x5
225x3
275x1
245x2
225x3

Neutral Grip DB Bench
40x10x3

Lat Pulldown
90x12
110x12
130x12

Lateral Raise/Hammer Curl Superset
20x12/20x12x3

Rope Pressdown/Face Pulls SS
90x15/90x15
100x15/100x15
110x12/100x12

It felt nice to get back into it. I probably won't be full time back into the gym until my wife heads back to work in April.

Thursday will be Squats...on a Smith. I feel dirty saying that. :hsugh:

[Logan]

Excellent work bro! Time to grind again!

[UHCougar05]

Excellent work bro! Time to grind again!Thanks Logan. It's nice to be back lifting again. :)

[Beverly McD.]

Welcome to the board Chris. Congratulations on the new baby!

[UHCougar05]

Welcome to the board Chris. Congratulations on the new baby!Thank you Ms. Beverly. :) Hope to see you and Mike at Tiny's meet in Houston. Hopefully I'll be competing this time under your and Mike's watchful eye. :D

[Beverly McD.]

Thank you Ms. Beverly. :) Hope to see you and Mike at Tiny's meet in Houston. Hopefully I'll be competing this time under your and Mike's watchful eye. :D
LOL! We'll be there! Glad to see you up on the platform :weightlifter:.

[Big Sky Guy]

Welcome Chris!

[UHCougar05]

Welcome Chris!
Thanks BSG. :wavey:

[Pixie]

My best lifts are 745/465/570 at 259 at the 2009 APF Texas Classic.

That was a great meet for you.

Glad you're here!!

[UHCougar05]

That was a great meet for you.

Glad you're here!!
Thank you Heather. :) It was an awesome meet for y'all as well. It was an awesome venue, had tons of room, great spotters and loaders, and fair judging. You can't ask for more than that.

[Pixie]

Thank you Heather. :) It was an awesome meet for y'all as well. It was an awesome venue, had tons of room, great spotters and loaders, and fair judging. You can't ask for more than that.

Thank you.

[any1uno]

Welcome to the board. AM happy to see another Pler in the room. Congrats to you and your wife on the new addition to your family. Children are a blessing.

Am happy to follow your log...

[dirty~d~]

Congratulations on the birth of your son. Your lifting still looks solid!

Smith squats? :lol: I guess it's forgivable, this time.

[UHCougar05]

Welcome to the board. AM happy to see another Pler in the room. Congrats to you and your wife on the new addition to your family. Children are a blessing.

Am happy to follow your log...
Thanks a1u. :)


Congratulations on the birth of your son. Your lifting still looks solid!

Smith squats? :lol: I guess it's forgivable, this time.Thanks d~d
Believe me, it's not because I want to use a Smith, that's for sure. :lol:

2/18 - Squats
Smith Machine Front Squats
135x5
185x5
225x5
275x3

Lunges
95x8,8x2

Leg Press Calf Raises (Machine)
140x12x3

Shrugs
75x12x3

[UHCougar05]

2/24 - Birfday Bench

Smiff Macheen Bench
barx10
135x8
185x5
225x3x6 RPE 8

Seated Tri Extensions w/ EZ Curl Bar
70x12x3

Lat Pulldowns
90x12
110x12x2

Rope Pressdowns/Face Pulls
80x15/80x15x3

[UHCougar05]

Works been crazy. But I'm back to lifting on Saturdays, I won't be able to lift next Saturday though as my training partners will be at the SPF meet in Arlington.

3/13/10
ME Squat @ The Warehouse Gym

Free Squat w/ Chains
barx5
bar+40#chx5
135+40#chx5
135+80#chx5
225+80#chx3
275+120#chx3
315+120#chx2
365+120#chx2
405+120#chx1

Sumo Pulls
135x3
225x3
275x3
315x1x2
365xmiss - Got out of position
365x1 - Conventional

Band Adduction
minix15x2

[roadwarrior]

IN ... another skilled lifters log to watch and learn.

[UHCougar05]

IN ... another skilled lifters log to watch and learn.Thanks R-Dub. :D I'll try to get vids of training this weekend if I can.

[UHCougar05]

3/27/10
ME Squat @ The Warehouse Gym

Box Squat w/ Reverse Monster Minis (deloads ~120 in the hole)
barx5
Add Bands
barx5
135x5
225x5
315x5
405x3
Add Belt
455x2
495x1
545x1

Kettlebell Swings
28kgx12x2

[UHCougar05]

4/3/10
Easter Saturday Squat
Free Squat
225x5
275x3
315x3
405x1
455x1
Add Briefs
545x1
585x1 - Cut this one a little high. Oh well, not bad for not being in briefs since December. I just wanted to see where I was at. I'll probably hop back in the briefs in about 5 or 6 weeks.

Rack Pulls - Pin 4? (Right at knee)
225x3
335x1
445x1
533x1

[roadwarrior]

What briefs do you use Cougar? I was given a pair of groove power briefs this weekend and was going to try them tonight.

[UHCougar05]

What briefs do you use Cougar? I was given a pair of groove power briefs this weekend and was going to try them tonight.
I use a pair of Double Ply Metal Viking briefs. They're going on two years old and I need to get the hips and legs tightened up, as my briefs slide on in about 15 seconds.

[UHCougar05]

4/17
Free Squat
135x5
225x5
315x3
365x3
Add Belt
405x2
455x1
495x1 - Grinder

Speed Pulls
275+80#Chainsx1x5
275x1

No squatting next Saturday as I'll be in Austin helping Pixie and G-REX at the APF Texas Classic. See y'all next Saturday!

[Logan]

495 raw squat.... atta boy!!

[UHCougar05]

495 raw squat.... atta boy!!Thanks Logan. A little ways from where I want to be, but not a bad starting point for the training cycle. :)

[Pixie]

No squatting next Saturday as I'll be in Austin helping Pixie and G-REX at the APF Texas Classic. See y'all next Saturday!

Thank you!!


Thanks Logan. A little ways from where I want to be, but not a bad starting point for the training cycle. :)

Great starting point. Good work, C.

[UHCougar05]

Thank you!!



Great starting point. Good work, C.
Helping out however I can. Thank you Ms. H. :D

[UHCougar05]

It has begun...

5/1/10
Meet Prep Week 1 of 14 for APF Texas Challenge
2" Deficit Pulls
135x5
225x5
315x3
Add belt
405x2
455x1
495x1
Remove two mats to 1"
515xmiss

45 Hyper w/ 2" Camber Bar
BW+45x10x2

Foam (PVC) Roller Abs
50 reps

[UHCougar05]

I was supposed to squat Sunday and DL today, but in the interest of not messing up my schedule, I pulled again today.

5/4/10
Week 1-2ish of Finnish DL Program:
2" Deficit Pulls
135x5
225x5
275x3
315x3
365x3
Add belt
405x3 - http://www.youtube.com/watch?v=1mNbvsPjvuE
455x2 - http://www.youtube.com/watch?v=rXvFIbb1fQs

GHR
BWx8
BW+Bar Across Chestx6x2

Rolling Thunder
100x5x1,1 (each hand for one set)

I think Pixie and G-REX will like the shirt I'm wearing. ;) :D

[roadwarrior]

Ah deficit deads... they've become one of my favorites. nice pulls C and nice shirt.

[UHCougar05]

Ah deficit deads... they've become one of my favorites. nice pulls C and nice shirt.

Thanks RW, my pulls aren't as far off as I thought they were. I'm really hammering technique as I don't want to have elbow problems during this training cycle like I did during my last one.

I have a small collection of shirts from different gyms, my wife makes fun of me for it. :lol:

[UHCougar05]

5/8 - SQ

Free Squat w/ 120# Chain
185x5
225x3
315x3
Add Briefs
405x3
Add Belt
405+80#chx3
405+120#chx1
495+120#chx1

Reverse band DL - Looped Blues
295x5
385x4
435x3
465x3

[UHCougar05]

last set of squats on Saturday:
http://www.youtube.com/watch?v=LtCJKtTJrUA

[Pixie]

Well done, C.

[UHCougar05]

Well done, C.Thank you Ms. H. My squat is definitely at a better starting point than it was during my last training cycle for a meet. :D

[Pixie]

Thank you Ms. H. My squat is definitely at a better starting point than it was during my last training cycle for a meet. :D

That's great!! I can't wait to see how you do at the meet. Since Zach knows more about the computer system now, I might, just might, get to see a little more of the meet this time. Rather than just the computer screen. ;)

[roadwarrior]

Nice squat C... can I come play with your monolift and chains?

One of the regrets about working out at LA Fitness is no real PL equipment or other PLers to work out with.

[UHCougar05]

Nice squat C... can I come play with your monolift and chains?

One of the regrets about working out at LA Fitness is no real PL equipment or other PLers to work out with.
Come on down, visitors are always welcome at The Warehouse.

[UHCougar05]

5/13 - Bench/ DL

Bench
barx20
barx15
135x5
135+Short Monster Minisx3
185+Short Monster Minisx1
225+Short Minisx1
225x3

This was the first time I really benched in a while and it showed. :compsmash: Oh well, hopefully after a few weeks, I'll get back into the groove

2" Deficit Pulls
225X3 DO
315X3
405X1
455X1
495X1
515X1 PR - I missed this on 5/1 from a 1" deficit, so I'm very happy with this and think my DL is headed in a good direction. Next week, Romanians.

Fat Man Pullups with Blast Straps
BWx8x2

[UHCougar05]

5/18 - DL
Week 4 of Finnish DL System

RDLs
DO
135x5x2
225x5
Add Straps
275x5
315x5
365x5
405x5
Add Belt
455x5

CSR
2pl+35x10
2pl+35x8x2

Seated Leg Curls
Light Bandx15x3

Standing Abs
Avg Bandx10x2

Standing Side Bends
Avg Bandx10,10x2

Rolling Thunder
130x3 - R
130x2 - L

[porkchop]

Damn good work C! You preppin for the Houston meet?

[UHCougar05]

Damn good work C! You preppin for the Houston meet?Yessir. I hope to hit the QT for Seniors and then give a run at elite on my 3rd attempts.

[UHCougar05]

5/20 - Bench

Bench w/ Chains
barx20
barx15
135x5
185x5
225x3
Add 90# Chains
225+90chx2
Add 40# Chains
225+130chx1
255+130chxmiss
225+130chx2

JM Presses
135x8x3

CSR
3plx5
3pl+25x5x2

Rolling DB Extensions
25x10x3

Hammer Curls - Prehab
15x10x3

Face Pulls
Light Bandx15,15x3 (band in each hand)

Panora Pressdowns
Light Bandsx15,15x3

Now that's more like it. :punisher:

[UHCougar05]

5/22/10 - Squat

Free Squats against Green Bands
barx10
Add Green Bands
barx5
135x5
225x3
Add Briefs
315x3
405x2
Add Belt
455x2
495x1
545xmiss
545x1

http://www.youtube.com/watch?v=M5U2DLG1sdk

[roadwarrior]

Nice work C. Good drive on that 545 against bands.

[UHCougar05]

Nice work C. Good drive on that 545 against bands.Thanks RW. I made the mistake of babying the weight on the first attempt. I won't make the same mistake twice. I must say, this is the strongest my squat has felt in a looooong time. :D

[UHCougar05]

5/25 - DL

Week 5 of Finnish DL Program

RDLs
DO
135x5
185x5
225x4
Add Straps
275x4
315x4
365x4
405x4
Add Belt
455x4
495x4

45 Hyper w/ GCB
BW+Barx10
BW+65x8x2

Rolling Thunder
R - 125x3x2
L - 125x3, 125x2

Circus DB Training (3" Thick Handle ala the Rolling Thunder)
R - 170x1x5
L - 170x1

[porkchop]

Great work bro!

What's your openers?

[UHCougar05]

Great work bro!

What's your openers?
Still not 100% sure at the moment. I have an idea what I want to hit on my thirds and I'm probably going to work back from there.

[porkchop]

Cool.. I think I got mine figured for the august meet.. I'm also gonna cut and compete at 220, since I'm stuck at 234 anyway.. so, first geared meet and first weight cut.. haha. Excited to share the platform with ya bro!

[UHCougar05]

Cool.. I think I got mine figured for the august meet.. I'm also gonna cut and compete at 220, since I'm stuck at 234 anyway.. so, first geared meet and first weight cut.. haha. Excited to share the platform with ya bro!Likewise, it should be a fun time! I'm doing the slow cut to 242. Hopefully I'm close enough to where I'll only have to cut about 5 pounds for weight in, but if I'm over that, I'll probably go 275. I cut 13lbs once, so I know I can get there from where I'm at, but I swore I'd never do it again. :D

[porkchop]

Haha.. that much fun huh?

I may cut as much as 20, or at least try.. we'll see how I feel when it gets closer.

[UHCougar05]

Haha.. that much fun huh?

I may cut as much as 20, or at least try.. we'll see how I feel when it gets closer.Man, I felt like death warmed over. It sucked balls. :(

[UHCougar05]

5/27 - Bench (3 caps)

Shirt Bench - First time in the shirt since Dec. 18th
barx15x2
135x5
185x3
225x3
275x1
Add Shirt
315x3
365x1
405x1
455xmiss

Lying Tri Extensions w/ 8" Diameter Log
Logx12x3

Just kind of a meh night. I was in my shirt because I need to send it for alterations and I needed to know what needed to be altered. I'll probably be tightening the chest plate of the shirt and shortening the sleeves.

[roadwarrior]

Haha.. that much fun huh?

I may cut as much as 20, or at least try.. we'll see how I feel when it gets closer.

20 over time with reduced BF% or 20 in water over the last few days before compete? If the latter, it will be tough to be 100% for the meet. I've cut for tournaments and anything over 10 is tough to be 100% for me. Up to 10 is easy stuff. I try to keep my walkaround weight between 245 and 250 so 242 is an easy cut.

[roadwarrior]

C... what's your raw bench max? I think we are fairly close in raw lifts so I am curious to predict what I might get from my shirt... which has not arrived yet.

[UHCougar05]

C... what's your raw bench max? I think we are fairly close in raw lifts so I am curious to predict what I might get from my shirt... which has not arrived yet.The last time I did a raw max, I think I was around 325ish, so I'm getting ~130-140 out of my shirt come meet time. The bench has definitely taken a hit by not training it for a bit, while my squat and DL seem to be progressing nicely. I just can't win when it comes to benching. :( :lol:

[Beverly McD.]

C... what's your raw bench max? I think we are fairly close in raw lifts so I am curious to predict what I might get from my shirt... which has not arrived yet.

The stronger you are the more you'll get out of the gear RW. Gear is very very (very!) confining, and you have to be strong enough to control the gear by pushing against it, which is counter to what instinct will tell you...instinct is to get away from the pain. The gear will cut, pinch and bruise you.
Maybe that's why so many PL's look like mean, grumpy bast...uh, guys. LOL

[roadwarrior]

Thanks C... I was hoping to average about a 30% gain over raws with equipment. That will give me the numbers I want ... at least until I get stronger and get bigger numbers. :praying: My raw bench in the gym is somewhere between 375 and 400 but I don't have a meet number so it's not official.

I know what you mean already Bev... the crease of my thigh to hips bled the first time I wore my briefs and the DL suit made feel like I could not breath when I got into proper setup position. My belt regularly leaves bruises on my midsection. I LOVE IT!!! Now I need to work on my mean grumpy guy look. :)

[UHCougar05]

The stronger you are the more you'll get out of the gear RW. Gear is very very (very!) confining, and you have to be strong enough to control the gear by pushing against it, which is counter to what instinct will tell you...instinct is to get away from the pain. The gear will cut, pinch and bruise you.Maybe that's why so many PL's look like mean, grumpy bast...uh, guys. LOL
And that's just trying to get it on. :rofl:

I'm not mean and grumpy at meets, spaced out yes, but mean and grumpy no. You must be talking about Ray. :lol:

[Beverly McD.]

Of course I meant Ray!!!:rofl:
Have a great holiday :)

[UHCougar05]

Of course I meant Ray!!!:rofl:
Have a great holiday :)

You and Mike have a good one as well. :D

[UHCougar05]

5/29 - Squat

Reverse Band Squat (Doubled Light Bands)
225x5
315x3
Add Briefs
405x3
455x2
Add Belt
495x2
Add Reverse Bands
545x1
685x1
785x.5 - Cut this one high, a little too heavy, but now I know what 785 feels like on my back.

[UHCougar05]

6/1 - DL

Week 6 of Finnish DL System
RDL
DO
135x5
185x3
225x3
275x3
315x3
365x1 - DO PR
Add Straps
365x3
405x3
Add Belt
455x3
495x3
545x3

Rolling Thunder
75x15 sec R&L
100x10 sec R&L
125x7 sec R
125x5 sec L

[porkchop]

6/1 - DL

Week 6 of Finnish DL System
RDL
DO
135x5
185x3
225x3
275x3
315x3
365x1 - DO PR
Add Straps
365x3
405x3
Add Belt
455x3
495x3
545x3

Rolling Thunder
75x15 sec R&L
100x10 sec R&L
125x7 sec R
125x5 sec L

Nice work lately! Rolling thunder is a beast huh? hahah

[UHCougar05]

Nice work lately! Rolling thunder is a beast huh? hahahThanks G. Yeah it is, especially when you have Shrek hands like I do. :lol: :rofl: We have a Rolling Thunder and Circus DB that's 170 with a 3" handle that I've been training with as well. I figure training with both of those will help me keep a hold of my deads. :D

[porkchop]

Thanks G. Yeah it is, especially when you have Shrek hands like I do. :lol: :rofl: We have a Rolling Thunder and Circus DB that's 170 with a 3" handle that I've been training with as well. I figure training with both of those will help me keep a hold of my deads. :D

Good to know, I'm not the only one with Shrek hands.. :D

[UHCougar05]

Good to know, I'm not the only one with Shrek hands.. :DI know right? :lol:

6/3 - Bench

Reverse Band Bench (Rev Blues)
135x5
225x5
275x3

Couldn't get the tension right, so we moved on

3 Board
225x3
275x3
315x3
345x1
365xmiss


Axle clean & jerk
165x1C/6P
185x1/3
215x1/1 - Continental
235x1/1 - Continental

CSR
3plx10
3plx8x2

Bench sucked, OHP made up for it a little bit, but that's still two mediocre bench days in a row. Fawk me... :compsmash:

[roadwarrior]

Nice work C... your dead is responding well to the Finnish workout.

[UHCougar05]

Nice work C... your dead is responding well to the Finnish workout.
Thanks RW, this is the best my dead has felt in a long time. It would appear that my DL responds better to reps more than singles.

6/5 - Squat
Full Gear Squats
185x5
225x3
315x3
Add Briefs
405x2
Add Belt
495x2
545x1
Add Suit, Straps Down
585x1
Loosen Belt
635x1
675x1 - About an 1-1.5" high, per my training partner
Straps Up
695x.5 - Cut it. Gonna need a bit more weight to get down and also loosen my belt one more notch.

[UHCougar05]

6/10 - Week 7 of Finnish DL System

I took Tuesday off due to the weather keeping my on my side of town and I'm deloading this week on bench and squat before I start the final sprint of my meet prep.

Reverse Band Deadlift w/ Blue Bands (Deload at knee, 7 pins from top)
135x5
225x5
315x3
365x3
405x3
455x3
495x3 - RPE 8.5

Done.

[porkchop]

Good work C! I won't be competing in the Houston meet, but I'll be there! I can't wait to see you SMASH PRs at the meet bro!

[UHCougar05]

Good work C! I won't be competing in the Houston meet, but I'll be there! I can't wait to see you SMASH PRs at the meet bro!Thanks bro. It'll be good to see you again.

[Beverly McD.]

Good work C! I won't be competing in the Houston meet, but I'll be there! I can't wait to see you SMASH PRs at the meet bro!

Add me to that. Good luck C.!!

[UHCougar05]

Add me to that. Good luck C.!!Thank you Ms. Beverly. It'll be good to see you and Mike again. :) I'll try not to throw up on anyone during the squat. ;) (Sorry Logan :o)

[Beverly McD.]

You'll notice I generally have my chair pushed a little to the side if I'm head judging :rofl: I've seen it before LOL.

[UHCougar05]

6/15 - Week 8 of Finnish DL System (3 caps)

Reverse Band DL w/ Blue Bands (Deload @ Lockout)
DO
135x5
225x3
Mixed Grip
315x2
365x2
405x2
Add Belt
455x2
495x2
545x2
565x2 PR

Vid of the 565:
jezGPr_pWYU

[porkchop]

Nice work!!!

[roadwarrior]

Still smashing weights C. Nice work. Good luck in your meet.

[UHCougar05]

Nice work!!!


Still smashing weights C. Nice work. Good luck in your meet.
Thanks Fellas! I think the volume in this program is what has helped my pull the most. I noticed an improvement in my pull during my last meet cycle using Wendler's 5/3/1. I feel comfortable that I won't miss a pull above my knees, as the program has taught me to grind through and really focus on technique.

[Beverly McD.]

OUTSIDE!!!??? In Houston???
Using sweat instead of baby powder to help the bar slide ???:rofl:

[UHCougar05]

OUTSIDE!!!??? In Houston???
Using sweat instead of baby powder to help the bar slide ???:rofl:Only in training ;), I use baby powder at meets. Which is good, as the baby powder smells nicer than my sweat. I figure me not smelling like a barn animal benefits everyone at the meet. ;) :lol:

[UHCougar05]

6/17 - Bench

Bench+Chains
bar+120chx5
bar+160chx5
95+160chx3
135+160chx3
185+160chx1
205+160chx1
Add 2 board
205+160chx1
225+160chx1
245+160chxmiss

Speed work w/ 2 board
225x3x6 - 2 close, 2 medium, 2 comp grip

Best bench session in a while. I sent my shirt to Ginny last Thursday, I hope it will be back in time to get into it next Thursday. I had the chest plate taken in 1" and the sleeves shortened 1.25". I can't wait to try it out. :D

[porkchop]

Good work C!

[UHCougar05]

Good work C!Thanks Mang! :D

6/19 - Squat

Strength Speed - Circa Max Week 1

Box Squats w/ 2 Blue Bands
bar+1 Bluex5
bar+2 Bluesx5
135+2 Bluesx3
Add Belt
185+2 Bluesx3
Add Briefs
225+2 Bluesx2
275+2 Bluesx2
Add Suit, Straps Down
315+2 Bluesx2
365+2 Bluesx2
405+2 Bluesx1,0,1

I need to explain the 1,0,1. I was supposed to do 405 for a double, but I misgrooved the second rep off the box, so I sat back down, readjusted and hit it.

Here's the video (it cuts off right as I started the third rep):

cmk3Oh0Gn0Y

[UHCougar05]

6/22 - Week 9 of Finnish DL System

Reverse Band Deadlift w/ Blue Bands (Deload at knee, 7 pins from top)
185x5
225x5
315x3
365x2
405x2
Add Belt
455x1
495x1
545x1
585x1
605xmiss - Hitched the hell out of this and couldn't get my hips through to lock it out completely
605xmiss - Lost it forward and got it to my shins.

Rolling Thunder
100x15 sec per hand
125x3 sec per hand

Side Bend with Green Band
Greenx12,12x2

I'll try to get the videos up today.

[UHCougar05]

Got my shirt back from Ginny, she took 1.25" off the arms and 1" out of the chest plate. :D

6/24 - Bench

Shirt Bench
barx10
135x5
225x3
275x1
Add Shirt
315x3 - 3 NT
365x2 - NT/Close to Touching
405x1 - Touch
425x1
Add 2 Board - Pause on Board
455x2
495x1

I can tell Ginny really tightened the chest plate, it was a bitch to get my hands out to the rings. 495 felt heavy, but floated right up with a bit of strain at lockout.

[UHCougar05]

6/26 - Squat

Strength Speed - Circa Max Week 2

Box Squat w/ 2 Blues
barx10
add 2 Blues
barx3
135x3
185x2
Add Briefs
225x2
275x1
Add Suit Straps Down
315x1
365x1
405x1
425x1 - Cut This
425x1 - Much Better

Last week, I pretty much dumped myself to hit the box. This week, I worked on staying tight and didn't quite get to the box until the last set with 425. 425 plus ~400lbs of band tension is brutal. Greg, my spine has hated you for the past two days. :p

[UHCougar05]

6/29 - DL
Week 10 of Finnish DL System

Pulls Against EFS Pro Short Monster Minis (Adds ~160-180 at lockout)
135x3
185x2
225x2
Add Belt
275x2
315x2
365x2x2
Too Slow
315x2x4

Sled Drag
3 Platesx 2 Trips

Slowly trying to up the work capacity as I'm a little over 5 weeks out of the meet.

[G-REX]

Looking strong Chris!

[UHCougar05]

Looking strong Chris!Thanks Big Man! I'm just trying to keep the train on the tracks. Should be an awesome meet. :D

[UHCougar05]

7/3 - Squat

Free Squat w/ 80# Chain
barx5
135x5
245x3
335x3
405x2
Add Briefs
425x2
Add 80# Chain
Add Suit Straps Down
475x1
515x1
555x1
605x1
625x1

Video of last two sets:

l_-nJHXzUs8

[UHCougar05]

7/6 - Deadlift

Convo Pulls - Got a late start, so I just hopped in
375x2x4
405x2
Add Belt
425x2
475x1
495x1
515x1

SSB GMs - Light
185x8x2

Side Bends with Green Band
Bandx10,10x3

DB Row
55x20,20x1

I haven't done a regular deadlift in a while, so I just wanted to work on my technique.

[roadwarrior]

Nice work Chris. I really need to look into band work and chain work again.

[UHCougar05]

Nice work Chris. I really need to look into band work and chain work again.Thanks RW, band and chain work are nice additions to the program, but aren't completely necessary. Most of the time in the off season I won't use chains or bands unless someone is training for a meet and then they have training priority. Nothing helped my deadlift more this training cycle than straight weight Defcit Pulls and RDLs.

[UHCougar05]

7/10 - Squat

Circa Max - Week 4
Squat w/ Blue and Purple Band
barx5x2
Add Blue
barx5
Add Purple
barx5
135x3
185x2
225x2
Add Briefs
275x2
315x1
365x1
405x1
Add Suit Straps Down
455x1
495x1
545x1
585xAborted - Was going to take this but the bar sat on my neck wrong and it lit me up something fierce

[UHCougar05]

7/14 - Bench

Shirt Bench
135x8
185x5
225x3
275x1
Add Shirt
315x3 NT
365x2 NT
405x1 Touched
455xmiss Touched too high
455x.9 couldn't get the right arm completely locked out

4 Board Raw
315x3
365x2
405x1.5

[porkchop]

Strong work lately C, feeling good about the meet?

[UHCougar05]

Strong work lately C, feeling good about the meet?Squat and Dead yeah, the bench has just been sucking donkey nuts lately. At this point, I'll be happy with a small PR on bench and hope my Squat and Dead will carry me through.

[oldlifter50]

Damn son some solid work there. I can see PR's falling for you.

[UHCougar05]

Damn son some solid work there. I can see PR's falling for you.Thanks OL, that's the goal. :D
7/18 - Squat Opener
Squat
barx5
135x5
245x3
335x3
Add Briefs
425x3
Add Belt
515x1
Add Suit Straps Down
605x1
655x1
Straps Up
725xmiss - Got forward in the hole again. Friggin straps throwing me off. I wasn't arching hard enough when I put my straps on, so I got folded. :mad:

[roadwarrior]

Nice squatting C. I can only dream of getting my numbers anywhere near 700 at this point.

[UHCougar05]

Nice squatting C. I can only dream of getting my numbers anywhere near 700 at this point.Thanks RW. It'll come. I managed to squat 745 after one of the worst training cycles ever, where my best squat during meet prep was 625. I'm usually able to turn it on come meet day, so I'm not too worried about it.

[porkchop]

One of the little details that helps me stay chest up in the hole is to try to squeeze my elbows under the bar down low, not sure if that would work for your setup. Either way, I know you will SFW at the meet!

[UHCougar05]

One of the little details that helps me stay chest up in the hole is to try to squeeze my elbows under the bar down low, not sure if that would work for your setup. Either way, I know you will SFW at the meet!Thanks G, I was thinking about trying that too. If you look at my videos, my grip looks like Greg Panora's with my elbows pointing back instead of down. I'll probably bring my grip in just a bit and try to keep my chest up.

Here's the video from Saturday:
Kl2C2sZ69KI

My elbows go up and my chest caves. :mad:

[porkchop]

Yeah, I see that. Usually for me, just trying to squeeze elbows down helps me keep chest up.

[porkchop]

also.. gettin cued like this helps me..

http://www.youtube.com/watch?v=tI3YltH5t8o

we figured out last night it was 350 band tension.. whtever.. haha.

I always have the problem of letting my hips rise first.. solid cueing and that elbow trick helps a lot.. for me at least.. :D

[UHCougar05]

also.. gettin cued like this helps me..

http://www.youtube.com/watch?v=tI3YltH5t8o

we figured out last night it was 350 band tension.. whtever.. haha.

I always have the problem of letting my hips rise first.. solid cueing and that elbow trick helps a lot.. for me at least.. :DI'll give that a shot.

320, 350, as long as it's heavy and makes it hard to lockout, you're golden. ;) :D

[porkchop]

320, 350, as long as it's heavy and makes it hard to lockout, you're golden. ;) :D

exactly.. it felt a lot easier than I expected honestly.. haha. I was glad for that.. We'll see how "Easy" it feels during circa max phase. ;)

[UHCougar05]

exactly.. it felt a lot easier than I expected honestly.. haha. I was glad for that.. We'll see how "Easy" it feels during circa max phase. ;)It's not too bad, makes straight weight feel a lot easier, that's for sure.

[UHCougar05]

7/20 - Deadlift Opener

Deadlift
135x3
245x2
335x1
445x1
535x1x2
535+80# Chainxmiss - Got this to about knee height, couldn't get my hips through

GM
barx8
135x8

Side Bends w/ Average Band
Avg Bandx12,12x2

[UHCougar05]

7/22 - Bench

Shirt Bench
barx15
135x5
185x3
225x2
275x1
Add Shirt
315x3 NT
1 Board
425x1
2 Board
485x1
3 Board
515xMiss - Couldn't get my left arm completely locked out

[porkchop]

You wear a rage x? if so what size?

[UHCougar05]

You wear a rage x? if so what size?Nah, I wear a size 54 Metal Pro. I'm looking at getting a Rage X or Phenom here in the near future though.

[UHCougar05]

7/28 - Squat

Free Squat
135x5x2
225x3
315x3
Add Briefs
405x1
495x1
Add Suit, Straps Down
545x1
Straps Up
585x1 - 70-75% of what I want to hit at the meet

Last training day of the training cycle, as I fly out Thursday to visit the wife's family until Sunday.
Here's how the attempts are going to break down (At least how I plan them to)
SQ - 705/785/800+
BP - 424/485/518
DL - 534/578-600(depending on how SQ and BP go)/600+

[roadwarrior]

Wow... great target lifts C. Enjoy the family trip then SFW brother. I'm cheering for you in case you can't hear me.

RW

[Pixie]

Woohoo!! Excited to see you compete.

[UHCougar05]

Wow... great target lifts C. Enjoy the family trip then SFW brother. I'm cheering for you in case you can't hear me.

RW
Thanks RW. I've set my goals, now I have to hit them. :D


Woohoo!! Excited to see you compete.
Thank you Ms. H. It'll be good to see you and Greg again. Plus, you get to see the boy in person instead of on a camera. :D

[Pixie]

Thank you Ms. H. It'll be good to see you and Greg again. Plus, you get to see the boy in person instead of on a camera. :D

Oh, double that "woohoo". I can't wait.

[porkchop]

You are gonna SFW bro!!!

[UHCougar05]

Oh, double that "woohoo". I can't wait.:D


You are gonna SFW bro!!!That's the idea. See y'all Friday. I'll probably be hanging out at the hotel after I weigh in. :)

[UHCougar05]

I'm trying my hand at block periodization using this article (http://articles.elitefts.com/articles/powerlifting-articles/a-practical-guide-for-implementing-block-periodization-for-powerlifting/) as a guideline, but changing things up when necessary. I'll probably only be training two days a week from now until early December due to work, so here's how my training will shake out.

Thu: Bench
Sat: SQ/DL/DM rotating first and second movement every week (i.e. SQ/DL, DL/GM, GM/SQ, repeat)


Here's the first day
8/26/10 Week 35 - Upper Accumulation

Fat Bar Bench (w/ Pause)
165x6x6

Incline Tate Presses
3x12

CSR
3x10

H-Rolls
3x10

Hammer Curls (Pre-Hab)
2x15

Band Pressdowns (Pre-Hab)
2x50

It was nice to get back into the gym. :D

[UHCougar05]

8/28/10 - Week 35 Lower Accumulation

Box Squats - 2 Stances (Wide and Shoulder Width)
barx5
135x5
185x3
225x3
275x6x4 - 2 Wide, 2 Narrow

Deads
245x3x6

GHR
BWx10x5

[Pixie]

Hey, C. Good luck with the block periodization.

[UHCougar05]

Hey, C. Good luck with the block periodization.Thank you Ms. H. I think the Hypertrophy work will really help, as that's one facet of my training that I've really been neglecting. I think that and a little more technique work will really help me. :)

[roadwarrior]

Good luck with the block work. I tried to follow that same article at GTlifter's recommendation. It was good until work schedule and bad planning screwed me up and I did not get the most out of realization phase.

[UHCougar05]

Good luck with the block work. I tried to follow that same article at GTlifter's recommendation. It was good until work schedule and bad planning screwed me up and I did not get the most out of realization phase.Thanks RW. I'm doing the best that I can with it since I can't get to the gym more than twice a week for the next few months. I saw in the article he recommended 4 days a week, but I just can't do that. I'm going to see if I can make it work on three days a week during the heart of my meet prep. :)

9/2 - Week 34 Upper/Lower Accumulation

Bench (3 grips - Thumb off of Smooth, POR, Comp Grip)
185x5x9 (RPE 7-8)

SSB GMs
235x5 - Too Heavy
145x5x3

CSR
3pl+25x5x3

Face Pulls
Avg. Bandx15x4

Hammer Curls
15x15x4

[UHCougar05]

9/4 - Week 34 Lower Accumulation

Box Squat
135x5
225x3
315x3
365x3x8 (RPE 6-7)

Log Cleans
110x5x4

GHR
BWx25
BWx15
BWx10

Random Ab Work

[Pixie]

Thank you Ms. H. I think the Hypertrophy work will really help, as that's one facet of my training that I've really been neglecting. I think that and a little more technique work will really help me. :)

Sounds like a plan. Good luck!!

[UHCougar05]

Well, there's been a slight change of plans. I'm about 75-80% sure that I'll be doing a Strongman contest on Dec. 4th. Here's the projected events:

Max Axle
FW for Max Distance
Conan's Wheel
Yoke
Stone Series

I'm about 13 weeks out, so I'll continue training with the block periodization, but I'll be tossing in event work now and getting closer towards the contest, I'll be doing the events first and then doing squat, bench, and deads as accessory.
__________________________________________________ __________________________________________________ _______________
9/11 - Week 13 Transmutation (Kinda)

Axle Zerchers off Pins (Beltless)
barx3
165x3
215x3
235x2
255x2

Axle Clean and Press
165x1
215x1
235x1 - ~92% of 1RM

Stones
159 Stone to 56" platform for multiple reps
Heavier Stones to 48" platform (no clue on weights, guesstimating 200 to 275ish)

[UHCougar05]

9/18 - Transmutation (Events)

Axle
57kgx1 Clean/3 Strict Press
87kgx1 C/ 3 Push Press
97kgx1 C/ 3 Push Jerkx2
107.5x1 C/ 3 PJx2 ~90% of Contest PR

Yoke
550x60'x2

Stones
159x56" Platformx1
Misc Stones to 48" Platformx3
Heavier Stone to Lap, had trouble loading. I just need to get stronger.

[UHCougar05]

9/20 - Cardio
30 minutes


9/21 - Week 11 Upper Accumulation

13" Log Clean and Press (1 Clean)
Logx5x2
165x5x2 - Strict Press
185x5x2 - Strict Press
205x5 - Push Press/ Push Jerk

BB Rows
135x10x2

Sledge Hammer Swings
16lb Sledgex10,10x2

Super Yoke
350x~60'x2 Trips
_____________________________________________
9/27 - Cardio
30 minutes

Down to 252. Only 21 lbs away from the LW cutoff, lol.

9/28 - Cardio and Accumulation

AM Cardio - 50 Minutes

PM - Week 10 Accumulation

Axle C&P (Short Axle) - 1 Clean
57.5kgx5
72.5kgx3x2 (RPE 6)
77.5kgx3x2 (RPE 7)
87.5kgx3x2 (RPE 7)
97.5kgx8 (RPE 9)

SLDL
245X3
295X3
365X3

Farmers Walk
180(per hand)x170' (85' w/ Turn)

Keg Rows
168x10x3


__________________________________________________ _______________________
9/29 - Cardio

1 Hour

[UHCougar05]

9/30 - Cardio and Lower Accumulation

AM - Cardio 30 minutes

PM - Week 10 Lower Accumulation

Front Squats (w/ Straps around the Bar)
70kgx5
90kgx3 - RPE 6
110kgx3 - RPE 7
130kgx3 - RPE 7
Add Belt
150kgx1 - RPE 8-9
170kgx1 - RPE 9-10
190kgxmiss

Zerchers from Pins (Mimicking The Pick for Conan's Wheel)
165x3
255x1+1 15 Sec Hold
255x1 30 Sec Hold

Arch Back GMs
70kgx5
120kgx5
160kgx5

Standing Abs
Avg Bandx12x3

[UHCougar05]

10/6 - Cardio and Upper Accumulation

AM - Cardio 40 minutes

PM - Upper Accumulation
8" Log Clean and Press (Clean 1st Rep) (Old PR: 205x7)
Logx5
155x5 - Strict Press
165x3x2 - Strict Press - RPE 6
185x3x2 - Strict Press - RPE 6
205x3 - Push Press - RPE 7-8
225x9 - Push Press/Push Jerk PR - RPE 10

Farmer's Walk
110x170'
200x30 sec hold

Keg Cleans (Mimicking Atlas Stone Movement)
168x3
234x1 - This was fawking heavy and awkward

It was a good night. The last rep on the log wouldn't have counted in NAS because I let the log rest on my head. Good for a gym lift though. :D

[roadwarrior]

Stongman work C? I must have missed this in my hiatus while I was tied up with work. Looking good though. Keep it up.

[UHCougar05]

Stongman work C? I must have missed this in my hiatus while I was tied up with work. Looking good though. Keep it up.Yessir. I usually compete in 1 PL Meet and 1 SM contest a year. The SM contest is December 4th. I'm still undecided as to whether I'll be a LW or a HW, so I'm just training as hard as I can.

[roadwarrior]

Kick ass man. I've gone up to an SM training center a few times and fooled around but I can't make the 1hr each way commute committment to go there often. The PL coach I worked with is in the same place but I only saw himonce every 2 weeks for 2hrs so I could deal with it for a few months. Lazy of me, huh? I'll play the old card on this one. :)

[Beverly McD.]

December 4th is right around the corner C. :)
Where is the contest being held?

[UHCougar05]

Kick ass man. I've gone up to an SM training center a few times and fooled around but I can't make the 1hr each way commute committment to go there often. The PL coach I worked with is in the same place but I only saw himonce every 2 weeks for 2hrs so I could deal with it for a few months. Lazy of me, huh? I'll play the old card on this one. :)LOL! Yeah, it can be rough with the commute. It took me an hour and 15 minutes to get the gym last night. But it's only twice a week, plus this is really my only hobby so the wife allows it. :lol:


December 4th is right around the corner C. :)
Where is the contest being held?
It is indeed, meet days always creep up on me. The SM Contest is being held in the parking lot of Harley Davidson of Kingwood. I saw that the APF meet in Beaumont is the next weekend. I may try to get over there and help out if need be, it'll depend on what's going on that weekend.

Hope you and Mike are well. :)

[UHCougar05]

Been Slacking...

10/11 - Cardio
Cardio - 20 minutes

10/12 - Cardio
30 Minutes

10/13 - Cardio
30 Minutes

10/14 - Cardio and Upper Transmutation
AM - Cardio 30 Minutes

PM - Upper Transmutation

Axle C&P - 1 Clean (kilos)
barx5
57.5x5
77.5x3
97.5x3 - (RPE 7)
107.5x3x2 (RPE 7-8)
112.5x2 - (RPE 8-9)
117.5x1 - (RPE 10)

Farmers Walk (Square Farmers)
90+handlex180'
140+handlesx90'

Keg Rows
168x10

Rolling Thunder
100x10secx2(1 set per hand)

I learned a very important lesson last night. Log Clean strength doesn't necessarily carryover 1:1 to the Axle. Time to readjust the weights a bit. :lol:

[Beverly McD.]

Come on over :) Be good to see you!
Garry Frank is coming over and bringing his kilo plates. He loves to sit around and talk. Pull up a chair beside him and no telling what you might learn :rofl:

[UHCougar05]

Thanks Beverly. I'll definitely try to get over there if I can.

10/18 - Cardio
30 Minutes

10/19 - Cardio
30 Minutes

10/20 - Cardio
30 Minutes

10/21 - Upper Transmutation
Log Clean and Press (1 Clean, 13" Log)
Logx5
160x5 - RPE 6
180x5 - RPE 7-8
200x3 - RPE 8
220x3 - RPE 9
250x1 - RPE 10

Farmers Walk - Oxygen Tanks (~170lbs Empty)
Handlesx170'
220x~110' - 3 Drops

The weight of the implements wasn't heavy, I was just getting bounced around like a pinball and it threw me off balance

[UHCougar05]

10/21 - Lower Transmutation (Events)

Farmers (Speed)
100x100' (50 w/ Turn)
180x100' - 1 Drop, Hit a pothole and went flying :treadmill:

Zercher Box Squats w/ Axle
Axlex5
165x3 - RPE 7
255x3 - RPE 8-9

Yoke
640x~50' (length of Gym)
550x~50'

Stones
240x56"
275x48"x3
309x48" - PR Fawk Yeah! :rl:
330x48"xMiss - Couldn't even break this off the ground. Damn Alligator Arms! :mad:

[Beverly McD.]

180x100' - 1 Drop, Hit a pothole and went flying

LOL! Shouldn't laugh C, but it does paint a picture! :lol:

Nice PR :biggthumpup:

[UHCougar05]

LOL! Shouldn't laugh C, but it does paint a picture! :lol:

Nice PR :biggthumpup:
Like a bull in a China Shop. :lol: :rofl:

[UHCougar05]

10/16 - Upper Transmutation

Axle C&P - 1 Clean (kilos)
Axlex5
57.5x5
77.5x5
87.5x3
97.5x3
107.5x2
117.5x1/missed Press - Meh... Plus my biceps started to ache, so I stopped. ~5.5 weeks out, time to up the bicep work

Z Press w/ 8" Log
Logx5
115x5
135x5
155x3
175x2

Farmers - No knurl
200x50'x2
250x10' - Done, just didn't have it today.

[UHCougar05]

Been sick for a while and was on vacation for a week:

11/13 - Events

Yoke
550x50'
640x50'
730x50'
820x50' - More Drops than I care to mention, but I finished. **** me this was heavy! But it was also a PR and the heaviest yoke I've ever had on my back. :eek:

Hammer Curls
30x10,10x3

Prowler Pushes
90x6 Trips



11/16 - Upper Realization

Warm-Up (Hammer Curls, Prowler, Stretching)

Axle Clean off Blocks (Mimicking height of Tires; Kilos) - All Continental to work on technique (One Clean)
barx5
57.5x5
77.5x3
87.5x2
107.5x1 - Possible First Attempt
117.5x1 - Possible Second Attempt

Farmers Walk
145x50'x2 - Rotating Handles
250x50' - Knurled Handles (working on footwork)
250x3' - Went to start my run and the right farmers tipped and the weight flew off. Called it a day on those, will try and go heavier thursday.

Jouko Hammers (Cross Body Hammer Curls, but Jouko Hammers sounded cooler. )
40x10,10
50x8,8x2

Band Pressdowns
Avg Bandx15x3+15 sec hold on last rep

[porkchop]

Damn good work in here lately Chris. You diggin the events training?

[UHCougar05]

Damn good work in here lately Chris. You diggin the events training?I really do. It's something different and a new challenge for me.

11/18 - Events

Zercher Walk with Yoke (Mimicking Conan's Wheel)
Yokex50'x2
350x50'x2
440x50'
530xPick w/ 7 second hold
440xPick w/ 15 second hold
350x50'

Stones
200x56"
247x56"
275x48"
309x48"
330xLapped, but couldn't get it loaded. Lapping it was a PR for me though
355xMiss - Couldn't break it off the ground

I have video of some of my runs and the stone run, I'll try to get them posted in the next few days...