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muscle_g
05-18-2009, 01:07 PM
Hello everyone my name is George and I compete in the APA and APF/APPF, I lift in the 220's.

My best lifts are
In training
600- SQ
385- BP
475- DL

In a meet
585- SQ
375- BP
480- DL

My training is as follows
Mon- Squat(or Box Squats)
Tue- Bench(or Boards)
Thu- Deadlifts(or Rack Pulls)
Fri- Declines

the one
05-18-2009, 01:47 PM
good numbers...lookin forward to seein your progression

muscle_g
05-18-2009, 06:31 PM
good numbers...lookin forward to seein your progression

Thanks man, please follow along and make some comments:D

muscle_g
05-18-2009, 06:32 PM
Monday 5/18/09 Squats(WK 6)

Treadmill- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x20, 65x20

Box Squats(legal depth)
45x5
135x5
225x3
275x2
315x1(Belt)
365x1(loose Briefs, Belt)
405x1(loose Briefs, Belt)
455x1(Hardcore suit/straps down, loose Briefs, Belt)
Raised the box a little(about 1.5in above depth)
455x2(Hardcore suit/straps down, loose Briefs, Belt)
475x2(Hardcore suit/straps down, loose Briefs, Belt)
495x2(Hardcore suit/straps down, loose briefs, Belt)
525x2(Hardcore suit/straps down, loose Briefs, Belt)

Hack Squats
170x6
260x6
350x6

Hyper Extensions(w/Ez-Bar)
20x12
40x12x2

Adducter/Abducter Machine
100x20x2
both in & out

Seated Calf Raises
75x20x3(2 legged)
30x20x2(1 legged)

Side Cable Crunches
110x15
120x15
130x15
Standing Cable Crunches
100x12
120x12
140x12

(That was it, squats felt strong today. Can't wait to get back into my meet gear )

muscle_g
05-18-2009, 06:46 PM
This is what my Diet revolves around daily

Meal 1
Oatmeal or Granola cereal w/milk
4-5 slices of Turkey Bacon

Meal 2
Tuna or Chicken
Wheat Crackers

Meal 3
Fish or Chicken
Rice
Vege's

Meal 4
Bagel w/eggs, turkey bacon, & cheese or Protein shake
Banana

Meal 5
Beef or Chicken
Potatoes
Vege's

Meal 6
Bowl of Cottage Cheese
Pineapple

1gal of Water daily

muscle_g
05-19-2009, 07:26 PM
Monday 5/19/09 Bench(WK 6)

Treadmill- 5mins

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15

Bench Press(2 Board)
45x10
95x8
135x5
185x3
225x1
275x1
315x3(DD shirt) added 2 Board here
335x1(DD shirt) 2 Board
370x missed
Bench felt off today, couldn't get set up right. I got 365 2 weeks ago

Nautilus Machine Flyes(plate loaded)
35x12
45x12
55x12
Lying DB Extensions
25x12
30x12
35x12

T-Bar Rows(just put down how much weight was on bar)
45x12
70x12
90x12
DB Shrugs(static hold)
45x12
50x12
55x12

Rear Delts on Pec-Dec
65x12
80x12
95x12
Hammer Curls
20x12
25x12
30x12

(That was it, felt tired today because I worked 10 and a half hours and then went straight to they gym when I got off.)

muscle_g
05-25-2009, 05:33 PM
Sorry hadn't updated in awhile. I am taking this week off from training to rest up some and then I will start my training for the APA meet on Aug 15th

muscle_g
06-01-2009, 01:23 PM
OK everyone I'm back. I took last week off from training and feel alot better. I was gonna start today getting ready for the APA meet but it looks like it got cancelled, soooooooooo I will do a 12 week training cycle and get ready for the APF/AAPF Summer Heat in Rockhill, SC on Sept 5th.

muscle_g
06-02-2009, 07:08 PM
Monday 6/1/09 Squats(WK 1)

Treadmill- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x20, 65x20

Box Squats(legal depth)
45x5
135x5
225x3
275x2
315x1(Belt)
365x2(Briefs, Belt)
405x2(Briefs, Belt)
425x2(Briefs, Belt)

Seated Leg Curls
95x12
110x12
Leg Extensions
95x12
110x12

(That was it, just trying to get back into the heavy squatting.)

muscle_g
06-02-2009, 07:09 PM
Tuesday 1/2/09 Bench(WK 1)

Warm-Up
Rotators- different stuff

Bench Press(3 Board)
45x10
95x8
135x5
185x3
225x2
245x1
275x3 added 3 board here
295x3
315x1, missed 2nd
all sets done Raw

Incline DB Press
60x8
65x8
70x5 missed 6th

Pulldowns
100x12
120x12
140x12
Nautilus Compound Rows(close-grip)
160x12
180x12
200x12
DB Shrugs(static hold)
40x12
50x12
60x12

Rear Delts on Pec-Dec
65x12
80x12
95x12
Seated Side Raises
10x12
15x12
20x12

(Had a OK workout, still really just trying to get back into the swing of things.)

benno
06-02-2009, 07:50 PM
Good lifts bro, keep at it!

muscle_g
06-08-2009, 07:23 PM
Been working alot of overtime and this is the first real workout I have had in 2 weeks. I will start my actual meet training cycle in 2 weeks

Monday 6/8/09 Squats

Warm-Up
Seated Leg Curls: 50x20, 65x20

Reverse-Band Squats(green bands)
45x5
135x5
225x3
275x2
315x2 added Bands here
365x1(Belt)
405x1(Belt)
455x1(Briefs, Belt, Knee Wraps)
495x1(Briefs, Belt, Knee Wraps)
530x missed, bottomed out

Leg Press(Feet high on plate)
285x12
485x12
685x12
885x6
feet low on plate
285x12
485x12

Band Good Mornings(green band)
3x12

Adducter/Abducter Machine
110x20x2
both in & out

Seated Calf Raises
80x20x3(2 legged)
45x20x2(1 legged)

Side Cable Crunches
100x15
110x15
120x15
Standing Cable Crunches
80x12
100x12
120x12
140x12

(Had a pretty good workout, gonna be sore tomorrow lol. Squat sets felt OK but I figured the way I blasted the 495 up that 530 would have come up no problem. Oh well)