Muscle_G's powerlifting log

[muscle_g]

Thursday 7/26/12 Bench(WK 5)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: PL4x12, PL6x12

Close-Grip Bench(thumb-length from smooth)
45x12
95x8
135x5
185x3
225x1
250x5 added 2 Board here
250x5
270x5

Standing Overhead BB Press
45x5
95x3
115x1
135x3
145x3
155x3

Seated Cable Rows(close-grip, fat-bar attachment)
90x12
110x12
140x12
165x8
Neutral-Grip Pulldowns
105x12
120x12
135x12

Rear Delts on Pec-Dec
110x12
120x12
130x12

Hammer Curls
25x12
30x12
35x12

Machine Shrugs(static hold)
100x12
120x12
140x12

Seated Hammer Crunches
40x3x20

Treadmill: 10mins
Recumbent Bike: 10mins

(Great workout tonight. I am really likeing the close-grips.)

[J L S]

damn, sounds pretty painful! nice bench work! close grips are awesome

[Coke]

Liking the close grips and all as well bro.

[muscle_g]

damn, sounds pretty painful! nice bench work! close grips are awesome

Yes it has literally been a pain in the ass!! lol

Liking the close grips and all as well bro.

Thanks Coke, the close grips felt solid!!




Friday 7/27/12 Deadlifts(WK 5)

Warm-Up
Leg Extensions: 35x20, 50x20
Seated Leg Curls: 30x20, 50x20
1-Legged Glute Machine: 22x2x15(each leg)
Pulldowns: 75x12, 90x12
Machine Shrugs: 70x12, 90x12

Front Squats(to a paralell box)
45x5
95x3
135x1
185x1
225x1
275x1 added Belt here
295x1
310x1, 15lbs PR!!!

Block Pulls- Sumo(upper shin height)
135x3
225x2
275x1
315x1 added Briefs
380x1, 6 sets, added belt and T-Rex suit(3 sets straps down, 3 sets straps up)

Stiff-Legged DL's
225x3x5

Kneeling 1-Legged Leg Curls(plate loaded)
20x12
40x12 stopped here, glute was getting a little irratated

Hammer Calf Presses
270x3x20(2 legged)
180x2x20(1 legged)

Weighted Reverse Crunch Machine
PL3x20
PL4x15
Lying Weighted Ab Bench Machine
30x20
35x20

(That was it. The block pulls does not irratate the glute, so I am gonna use them for awhile until the glute feels better.)

[Coke]

Looking real nice guy.

[Brian Hopper]

Good job on the front squat PR!!!

[muscle_g]

Looking real nice guy.

Good job on the front squat PR!!!

Thanks guys , here's a video of the front squat
www.youtube.com/watch?v=HdC_NiJbllk&feature=plcp

[muscle_g]

Monday 7/30/12 Bench(WK 6)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Cable Rotators: 10x2x12
Pulldowns: 75x12, 90x12
Rope Pushdowns: 20x15, 30x15

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
365x3 added 2 Board here and added DD shirt
405x3
430x3
455x3, 50lbs PR triple to a 2 board!!

Fat-Bar Bench Press(POR grip, back and feet flat)
210x5
230x2x5

Wide-Grip Pulldowns
105x12
120x12
135x12
Seated Wide-Nuetral Grip Cable Rows
100x12
125x12
150x12

Rear Delts on Pec-Dec
70x12
85x12
100x12
DB Side Raises
15x12
20x12
25x10

Hammer Curls
20x12
25x12
30x12
Tricep Pushdowns
100x12
120x12
140x12

Machine Shrugs(static hold)
120x12
150x12
180x12

Lying Weighted Ab Bench Machine
30x20
35x20
40x20

Treadmill: 10mins
Elliptical: 10mins

(That was it. Did a little more accessory work then I normally do. Felt really good and strong today, so I just went with it.)

[Brian Hopper]

Strong PR!!!

[muscle_g]

Strong PR!!!

Thanks Brian


Tuesday 7/31/12 Squats(WK 7)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
1-Legged Glute Machine: 22x2x15

Squats
45x5, 3 sets
135x3
225x2
275x1
315x1

Deadlifts- Conv
205x8
295x6

(That was it, wasn't really feeling it.)

[Coke]

Stellar with the new benching PR!

[muscle_g]

Stellar with the new benching PR!

Thanks Coke



Thursday 8/2/12 Declines(WK 6)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Cable Rotators: 10x2x12
Pulldowns: 75x12, 90x12
Tricep Pushdowns: 30x15, 40x15

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x1
330x6, 2 sets
300x8, last rep paused

Illegal Wide-Grip Bench Press
185x8
195x8
205x8

Chest-Supported Rows(plate loaded)
35x12
45x12
55x12
10x2x8(one-armed)

Rear Delts on Pec-Dec
85x12
100x12
110x12
Seated Side Raises
5x3x25

Hammer Curls(w/fat grips)
15x15
20x15
25x12
BB Curls(w/fat grips)
45x12
50x12
55x12

DB Shrugs(hook grip, static hold)
60x12
70x12
80x12

Seated Hammer Crunches
40x20
50x20
60x20

(That was it, decline sets felt strong. Also was really pumped up when I left the gym.)

[muscle_g]

Friday 8/3/12 Deadlifts(WK 6)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 75x12, 90x12

Front Squats
45x5
95x3
135x1
165x3
185x3
205x3

Block Pulls- Sumo(mid-shin level)
135x5
225x2
275x1
315x1 added briefs
365x1
390x1, 8 sets add belt and T-Rex suit(4 sets straps down, 4 sets straps up)

Lying Leg Curls(plate loaded)
75x2x10

(That was it. The wife wanted to go out tonight, so I had to kinda hurry. Also the glute just keeps hurting with sumo. I'm gonna have to either take some time off from pulls or either lower the weight and try to go conventional and see how that goes., but I don't know if it's gona hurt or not. Guess I'll have to find out. Also I'm gonna start doing some BB hip thrust to strengthen the glutes and hopefully build a better lockout.)

[J L S]

some nice looking PR's going down in here muscle g!

[muscle_g]

some nice looking PR's going down in here muscle g!

Thanks dude




Monday 8/6/12 Bench(WK 7)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Side Cable Rotators: 10x2x12
Pulldowns: 75x12, 90x12
Rope Pushdowns: 30x15, 40x15

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x3 added Slingshot
335x3 Slingshot
365x3, 2 Board, added DD shirt
405x1, 1 Board
420x1, to chest

Close-Grip BP(thumb-Length from smooth)
225x5
245x5
265x5, PR on close-grips

Hammer-High Rows(weight on each side)
80x12
90x12
100x10
65x2x12(one-armed)
Rear DB Raises
20x12
25x12
30x12

Hammer Curls
30x12
35x12
40x12
Reverse BB Curls
35x12
45x12
55x12

Hammer Shrugs(static hold)
225x12
275x12
315x12

Seated Hammer Crunches
50x20
60x20
70x15

Recumbent Bike: 15mins

(Good workout today. Bench sets felt really good.)

[muscle_g]

Tuesday 8/7/12 Squats(WK 7)

Warm-Up
Reverse Hypers: 45x2x15

Box Squats(legal depth)
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
365x1 added green reverse bands
405x1 added belt
455x1 added briefs
495x1
545x1 added T-Rex suit/straps down
565x1 added knee wraps
455x3, 2 sets just belt, briefs, and wraps

Hack Squats
1PLx3x10

Prone Leg Curls
60x12
70x12
20x2x10(1 legged)

Hammer Calf Presses
270x3x20(2 legged)
90x2x20(1 legged)

Standing Cable Crunches
100x15
120x15
140x15
Side Cable Crunches
90x15
110x15
130x15

(That was it. This is the first time that I have squatted heavy since before the glute injury. Everything felt pretty good.)

[Brian Hopper]

Solid session!

[Coke]

This is the first time that I have squatted heavy since before the glute injury. Everything felt pretty good.)

Glad to hear you've healed up satisfactorily, big day with the squats.

[muscle_g]

Thanks guys glute still hurts on deads but I'm gonna go with a conventional stance to try and hit less glutes for awhile.




Thursday 8/9/12 Declines(WK 7)

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Side Cable Rotators: 10x2x12
Pulldowns: 75x12, 90x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x1
330x6, 2 sets
310x8, last 2 reps paused

Hammer-Low Rows(weight on each side)
70x12
80x12
90x12
100x12
55x2x15(one-armed)
DB Shrugs(static hold, hook grip)
60x12
65x12
70x12
Rear Delts on Pec-Dec
85x12
100x12
110x12

Hammer Curls(w/fat grips)
15x12
20x12
25x12
Life-Fitness Tricep Machine
50x12
60x12
70x12

4-Way Neck Machine
20x2x20(front)
30x2x20(sides)
40x2x20(back)

Lying weighted Ab Bench Machine
35x20
40x20
45x20

Recumbent Bike: 15mins

(That was it. Used the same weight on Declines this week as I did last week, strength wasn't there for heavier weight.)

[muscle_g]

Friday 8/10/12 Deadlifts(WK 7)

Warm-Up
Leg Extensions: 35x20, 50x20
Seated Leg Curls: 30x20, 50x20
1-Legged Glute Machine: 22x2x15 each leg
Pulldowns: 75x12, 90x12

Med-Stance SSB Squats
50x5
100x3
140x1
190x3
210x3
230x3

Deadlifts- Conv
135x3
225x1
275x1
315x1
365x1 added Briefs and belt
410x1, 8 sets, added Hardcore suit/straps up
455x1 full gear, tried this just to see what it felt like.

Strive Lying Leg Curls(plate loaded)
30x12
40x12
50x12, 3 sets

BB Hip Thrusts(w/fat bar)
140x3x8
just feeling these out for right now

Standing Calf Raises
60x3x20(2 legged)
BWx2x20(1 legged)

Seated Hammer Crunches
50x2x20

(That was it, I have finally found a way to pull with no pain in the glute. The 455 was ugly but it came up. I'm doing 20lbs less right now then what I was doing before the glute injury, and with a different stance.)

[byronsru24]

Slow and steady wins the race my friend...keep at it.

[RobmoriRB]

solid DL mate keep it up

[muscle_g]

Slow and steady wins the race my friend...keep at it.

solid DL mate keep it up

Thanks guys




Tuesday 8/14/12 SQ/DL

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
295x2 added belt
315x1
335x1 knee wraps
355x1 reverse green bands

Deadlifts- Conv
135x3
225x2
315x2
365x1
405x1 added belt
425x1
455x1
315x5, 2 sets Hook Grip

Reverse Hypers
100x12
150x2x12
Standing Leg Curls
11x12
22x3x12
each leg

Calf Presses(on leg press)
270x3x25(2 legged)
90x2x25(1 legged)

Seated Crunch Machine
100x20
125x20
150x20
DB Side Bends
60x15
70x15
75x15

(That was it. Squats felt like crap and deads felt strong. If the glute continues to hold up I think I am gonna do a Push/Pull meet on Sept. 15th.)

[Tim K]

Nice job on deadlifts!

[muscle_g]

Nice job on deadlifts!

Thanks Tim, I'm trying to get my deads strong again. I was moving in on a 500 or more pull with a sumo stance, before I had the glute injury.




Thursday 8/16/12 Declines(WK 8)

Warm-Up
Side Raises: 8x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 75x12, 90x12
Rope Pushdowns: 40x15, 50x15

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x1
340x6
360x3
370x3, this is a 5lbs 3 rep PR!!
320x8

Hammer-Low Rows(weight on each side)
80x12
90x12
100x12
65x2x15(one-armed)

Rear Delts on Pec-Dec
100x12
110x12
120x12
Side DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
25x12
30x12
Rope Pushdowns
50x20
60x20
70x20

Machine Shrugs(static hold)
150x12
200x12
250x12

Seated Crunch Machine
PL5x20
PL7x20
PL9x15

(That was it. Declines felt very strong today and I hit a 3 rep PR!!)