Muscle_G's powerlifting log

[muscle_g]

Hello everyone, my name is George. I'm 27yrs old and I compete in the 220's. Right now I'm getting ready for the APF South Carolina Powerlifting/Bench Press Championships on Dec 5th in Columbia, SC. I'm on week 5 of my training cycle.

Goals are
615 SQ
380 BP
505 DL
1500 total

My training goes as follows
Mon- Squats
Tue- Bench
Wed- Accessory
Thu- Deadlifts
Fri- Declines

[muscle_g]

Monday 10/26/09 Squats(WK 5)

Elliptical- 5mins

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

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
495x1(Leviathan suit/straps down, Briefs, Belt) didn't hit depth
565x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) Planned Opener, very easy

Assistance Work
Leg Press 4x12, 2x15
Pull-Throughs 3x12
Adducter/Abducter Machine 2x20(both in & out)
Calf work
Ab work

(Good workout today, squat sets feel easy. The way 565 felt I really believe I will hit my goal of 615 if everything goes right on meet day.)

[Coke]

Good luck as you compete...got some killer squats.

[muscle_g]

Good luck as you compete...got some killer squats.

Thanks man, looking to hit a PR at this meet

[muscle_g]

Tuesday 10/27/09 Bench(WK 5)

Exercise Bike- 5mins

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

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1
315x3(DD shirt)
325x3(DD shirt)
335x3(DD shirt) 5lbs more than my planned opener
Added 3 Board, took off shirt(POR grip)
275x3
295x3
Added 2 Board(POR grip)
275x2, 2 sets

Assistance Work
Incline Machine Press 2x12(elbow was hurting a little on these)
Lying DB Extensions 3x12
One-Arm DB Rows 4x12(each arm)
BB Shrugs(on smith) 3x12
Rear Delts(on cable machine) 3x12
Hammer Curls 3x12

(Very good workout, all bench sets felt very strong today. Elbow felt fine on benches but when I started doing the Incline machine presses it felt a little stiff feeling.)

[Coke]

Wow, super benching - you are ahead of schedule, lol.

[muscle_g]

Wednesday 10/28/09 Accessory(WK 5)

Elliptical- 5mins

Nautilus 4-Way Neck Machine 2x20(all 4 sides)
Seated Crunch Machine 3x20
Rotary Torso Machine 3x20
Nautilus Lower Back Machine 3x20
Shoulder Rotations(on cable machine) 2x20(Int. & Ext.)
Standing Calf Raises(on smith) 3x20
Reverse DB Wrist Curls 3x20

(Quick and easy workout, I love my accessory days because I really feel like it gives my body a break from all the heavy work.)

[muscle_g]

Wow, super benching - you are ahead of schedule, lol.

Thank CoCoa, yea I'm really hoping all of this work pays off come meet day.

[byronsru24]

good to see you over here man. FI is dead I think

[muscle_g]

good to see you over here man. FI is dead I think

Yea I've been noticing that. Looks like alot more big time lifters over here anyways.

[muscle_g]

Thursday 10/29/09 Deadlifts(WK 5)

Elliptical- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 35x25, 50x25
Pull Downs: 80x12, 90x12

Rack Pulls(vs Quaded Mini's)- upper shin level
135 alot of sets and singles
205 alot of sets and singles
Done with both Sumo and Conv stances and different grips

(That was it, I wasn't really feeling it today and my back was fried after this so I didn't do any assistance work. I decided to work this exercise and it is alot harder than it looks!! Anyone know how much weight the quaded Mini's add at the top? Because it felt HEAVY!! lol)

[Coke]

Nice job with the rack pulls and all man.

[shutUpAndSquat]

Goals are
615 SQ
380 BP
505 DL

i think that if you manage to achieve a 615 squat you can lift far more than 505 in your deadlift. Why do you think you are going to stay so low? There is a reason?

[Geometheus]

Good to see another new journal here! Keep it up

[muscle_g]

i think that if you manage to achieve a 615 squat you can lift far more than 505 in your deadlift. Why do you think you are going to stay so low? There is a reason?

I squat in a suit, and in gear my squats are alot higher than my deadlifts

[muscle_g]

Nice job with the rack pulls and all man.

Good to see another new journal here! Keep it up

Thanks guys

[muscle_g]

Friday 10/30/09 Declines(WK 5)

No cardio today

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls:10x15, 15x15
Pull Downs: 80x12, 90x12

Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
325x6
330x5, didn't try a 6th rep
305x8

Lat Pulldowns
2x12
Hammer Curls
2x12

(That was it, this is the same weight and reps that I got last week. Soooo I will take a lighter week next week.)

[muscle_g]

Outline for next week


Squats
For squats next week I will be working Reverse-Band Box Squats. This way I will be working on strength and speed out of the hole. I will probably work up to a heavy single or double

Bench
I will work in my shirt up to my planned opener. Then I will take a my planned 2nd attempt down to a 2 Board, then my planned 3rd attempt down to a 3 Board

Deadlifts
I will work up to my opener in full gear with a conventional stance, and then do 2 or 3 sets at a lighter weight with gear w/a sumo stance

[Coke]

Nice plan to raise up in the next week or so bro.

[muscle_g]

Thanks Coke

I forgot to post my diet and supplements that I use. I weighed 226 Friday and I need to get in the 220's(won't be hard to do lol) for my meet. When I go to make weigh in's the carb's will be cut down and I will be eating more higher fiber foods.

Meal 1
1/4 cup of egg whites
1 whole eggs
2 packets of Oatmeal or Grits
Banana or Apple

Meal 2
Chicken or Tuna salad
Wheat Crackers

Meal 3
Chicken, Beef, or Fish
Rice or Pasta
Vege's

Meal 4
Whey Protein shake
Oatmeal or Grits(whichever I didn't have at breakfast)


Meal 5
Beef or Chicken
Baked Poatatoe or Baked Sweet Poatatoe
Beans

Meal 6(optional)
Whey Protein shake
Banana or Apple

Supplements
Whey Protein
Creatine Monohydrate
Amino Acids
L Glutamine
Multi Vit/Min
Vit B complex
Vit C/E
Potassium
Zinc/Magnessium

[muscle_g]

Monday 11/2/09 Squats(WK 6)

Elliptical- 5mins

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

Reverse-Band Box Squats(legal depth, Green bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1
455x1(Briefs, Belt)
500x1(Briefs, Belt) PR in just Briefs
545x1(Leviathan suit/straps down, Briefs, Belt) previous PR
585x1(Leviathan suit/straps down, Briefs, Belt) 40lbs PR!!
600x1(Leviathan suit/straps down, Briefs, Belt) another PR!!!

Hack Squats
170x6
260x6
350x6

(That was it. Didn't do any assistance work, because squats pretty much wiped me out. All squat sets felt really strong today, got 2 PR's!! I started not to even go to the gym today because I felt extremly tired for some reason, but when I got there I started feeling better and better lol.)

[Coke]

Dayum, that's a big day with the squats!!

[muscle_g]

Tuesday 11/3/09 Bench(WK 6)

Recumbent Bike- 5mins

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1
315x1(DD shirt)
330x1(DD shirt) Planned opener, Very easy
355x1(DD shirt) 2 Board
380x1(DD shirt) 3 Board

Assistance Work
Incline DB Press 3x15, 8, 8
Tricep Pushdowns 3x12
Nautilus Compound Rows 3x12
Face Pulls 3x12
Thick-Bar Curls 3x12

(Good workout, all bench sets felt strong. I think 330 is a good opener because I felt purdy tired from work today and still got it up very easy.)

[Coke]

Exceptional training dude, really putting yourself on the mark for that meet.

[muscle_g]

Exceptional training dude, really putting yourself on the mark for that meet.

Thanks Coke