Muscle_G's powerlifting log

[Tim K]

Nice PR!

[Coke]

Doing very good G!

[muscle_g]

Nice PR!

Doing very good G!

Thanks guys



Friday 8/17/12 Deadlifts(WK 8)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 75x12, 90x12

Front Squats(to paralell box)
45x5
95x3
135x1
185x3
205x3
225x2, hit the rack on the way up of the 2nd rep and had to rack it quick or it would have fell

Deadlifts- Sumo
135x5
225x1
275x1
315x1 added Briefs
365x1 added Belt
420x1, 5 sets(1 set was conv with a hook grip) if I deadlift next month this may be around the opener

(That was it. Glute felt good today so I tested it out a little. No pain in it, but it just felt kind of tight feeling. Hip is still hurting.)

[Brian Hopper]

Good job on the PR and job pulling!!!

[muscle_g]

Good job on the PR and job pulling!!!

Thanks Brian , I'm still gonna have to give sumo a rest though. I woke up this morning and the glute was sore.

[Brian Hopper]

Thanks Brian , I'm still gonna have to give sumo a rest though. I woke up this morning and the glute was sore.

Smart move, no need to risk making it worse.

[muscle_g]

Monday 8/20/12 Bench Press(WK 9)

Warm-Up
Chain Side Raises: 12
Chain Hammer Curls: 15

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
295x3 added Slingshot
315x3
335x3 added reverse green bands
365x3
385x3
405x2, PR!! wrist wrap wasn't wrapped good on my left hand so I racked it after the 2nd rep

Close-Grip BP(Thumb-Length from smooth)
225x2x5

Seated Cable Rows(wide-Nuetral grip)
100x12
125x12
150x12
50x2x10(one-armed)
Rear DB Raises
10x12
15x12
20x12
CSR Shrugs(plate loaded)
25x12
35x12
45x12

BB Curls
45x12
55x12
65x12
Lying DB Skull Crushers
35x2x10

Lying Weighted Ab Bench
30x20
35x20

Recumbent Bike: 15mins

(That was it. I was gonna get into my shirt and hit some heavy triples today, but the crew was short so I just some reverse band slingshot work. This exercise mimics the shirted bench quite well.)

[J L S]

thats some nice overload work!

[Coke]

Props on the high level benching.

[Brian Hopper]

Props on the PR!!!

[muscle_g]

Thanks guys




Tuesday 8/21/12 Squats

Warm-Up
Leg Extensions: 20x25, 40x25
Prone Leg Curls: 20x25, 40x25

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
295x1 added belt
315x1
350x1 added knee wraps
295x2x2 just belt
stopped there hip and glute started hurting

Pause Squats(3 sec pauses)
135x5
185x5
225x5

1-Legged Leg Press
1PLx12
2PLx12, 2 sets
each leg

1-Legged Leg Curls
10x12
20x12
30x12
20x2x10
each leg

Calf Presses(on leg press)
250x3x25(2 legged)
160x2x20(1 legged)

Standing Cable Crunches
100x15
120x15
140x15
Cable Side Bends
100x2x15

(That was it. My hip and glute was still bothering me today.)

[muscle_g]

Thursday 8/23/12 Bench(WK 8)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Side Cable Rotators: 10x2x12
Pulldowns: 70x12, 90x12
Rope Pushdowns: 40x15, 50x15

Illegal Wide-Grip Bench Press
45x12
95x8
135x5
185x3
195x8
205x8
215x8

Seated Cable Rows(close-grip)
90x12
110x12
140x12
40x2x12(one-armed)
CSR Shrugs(static hold, plate loaded)
25x3x12
Face Pulls
70x12
80x12
90x12

Hammer Curls
20x12
25x12
30x12
Life-Fitness Tricep Machine
70x12
80x12
20x12(one-armed)
30x12(one-armed)

4-Way Neck Machine
15x2x15(front)
20x2x15(sides)
25x2x15(back

(That was it. Felt really tired today, and we are short on training partners this week, so I didn't do declines today.)

[muscle_g]

Friday 8/24/12 Deadlifts(WK 9)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
1-Legged Glute Machine: 22x15, 33x15
Pulldowns: 70x12, 90x12
Machine Shrugs: 100x12, 110x12

Close-Stance Squats
45x5
135x3
185x1
225x1
275x1
315x1
no gear

Deadlifts-Conv(all sets done with a hook grip)
135x3
225x2
315x1
365x1 added Hardcore suit/straps down
430x1, 4 sets- straps up, Belt

Block Pulls- Conv(3in blocks)
385x5 hook grip
405x3 used lifting straps on this set
no gear, just a belt

Leg Curls
50x12
60x12
70x12
80x12
20x2x8(1 legged)
1-Legged Glute Machine
33x12
44x12
55x12
each leg

Standing Calf Raises
70x3x15(2 legged)
BWx2x20(1 legged)

Seated Crunch Machine
PL4x20
PL6x20
Side Cable Crunches
80x20
100x20
120x20

(That was it. Deadlift sets felt really strong, and I really like the hook grip. I have always played around with the hook grip but have never really given it a go full time. From what I can tell the hook grip makes deads easier on the hips and back and also seems like it cuts down on bar travel from the floor to lockout.)

[muscle_g]

Monday 8/27/12 Bench

Warm_up
Side Raises: 10x12, 2 sets
Hammer Curls: 15x15, 2 sets
Pulldowns: 75x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
365x3, 2 Board added Dbl Denim shirt
405x1, 1 Board
415x1 to chest
took off Denim and added a 1ply Rage X
365x4, 2 Board
405x1, 1 Board

Flat DB Press
50x10
60x10, 2 sets

Incline BB Press
135x5
155x5
175x3
195x1

(That was it, I wasn't feeling my strongest today. This was my first time in a Rage X and from what I can tell it has alot of pop off of the chest. I hope my training partner will allow me to do a training cycle with this shirt lol. Also I have decided to back out on the meet next month. I haven't had enought time in my gear this training cycle, so I am gonna wait until January and do the SPF meet at the beach.)

[Brian Hopper]

Are you going to lift at the SPF Raw Pro/Am in Janurary?

[muscle_g]

Are you going to lift at the SPF Raw Pro/Am in Janurary?

Yes, I'll be in the geared division though. They are combining the raw and geared meets(the geared one that got cancelled for Nov)




Tuesday 8/28/12 SQ/DL

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

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added belt
365x1 added briefs
405x1 added Super Centurion
455x1
500x lost my balance on the way down
500x1 very easy!!

Deadlifts- Sumo(hook grip on all sets) left briefs and suit bottoms on
225x1
315x1
405x1 added belt
455x1 straps up
475x1
500x1 PR!!!!!! this has been taunting me forever and I finally got it!! I'm very excited
315x5 conv, no gear
http://www.youtube.com/watch?v=yB1sU...eature=g-all-u

Lying Leg Curls(plate loaded)
45x3x12
Adducter/Abducter Machine
100x15
110x15
125x15
both in & out

Seated Calf Raises
90x3x25(2 legged)
40x2x20(1 legged)

Seated Hammer Crunches
50x20
60x20
70x15
Hanging Knee-Ups
BWx2x12

(Very good workout today. I love the Super Centurion suit, I am gonna make it a staple in my deadlift arsonal. Also this hook grip is treating me right!!)

[Coke]

Killer lifting going on G!

[Brian Hopper]

That's cool, I hope to see you there! Is this your first time in a Super Centurion suit? Great job on the deadlift PR!

[muscle_g]

Killer lifting going on G!

Thanks Coke

That's cool, I hope to see you there! Is this your first time in a Super Centurion suit? Great job on the deadlift PR!

Yes first time in the centurion. I've always used Inzer gear and that day I decided to try out one of my training partners suits and it workjed out great. I'm also thinking of changing from multi-ply to single ply

[Brian Hopper]

I'm a big fan of Titan squat suits. I haven't really worn anything else, so I don't have much to compare to. Is that the new material or the old? The logo on the front looked like there old one.

[muscle_g]

I'm a big fan of Titan squat suits. I haven't really worn anything else, so I don't have much to compare to. Is that the new material or the old? The logo on the front looked like there old one.

Looks like the old logo, it also says IPF approved

[muscle_g]

Friday 8/31/12 SQ/DL accessory

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 75x12, 90x12

Front Squats(to parallel box)
45x5
95x3
135x1
185x1
225x3
245x3
265x3 added belt

Speed Deadlifts(hook grip)
135x3
185x1
230x1, 8 sets(4 sets conv, 4 sets sumo)

Chain-Suspended SSB Good Mornings
100x5
140x5
160x5
140x5
Standing 1-Legged Leg Curls
11x12
22x12
33x12
each leg

Calf Presses(on leg press)
270x3x25(2 legged)
90x2x20(1 legged)

Lying Weighted Ab Bench Machine
40x20
45x20
50x20
55x20
Cable Side Bends
90x15
110x15
130x15

(That was it, good workout. Front Squats felt strong and the speed pulls felt speedy. Also my glute seems to be feeling alot better. I can now do movements without much pain at all. I missed upper body work yesterday.)

[Coke]

Looking on point man.

[RobmoriRB]

squat looks monstrous keep it up MG

[muscle_g]

Monday 9/3/12 Bench

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 75x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
295x1 Slingshot
315x1 Slingshot
365x1 added Rage X, 2 Board
380x missed
365x missed
not gonna be able to use the Rage X at this meet, it is a totally different groove then the Denim and I don't have time to learn it

Close-Grip Incline Press(thumb-length from smooth)
135x3x5

Body-Masters Rows
90x12
120x12
150x12

Mini-Band Pull-Aparts
3sets of 15

(That was it, pretty much a nonproductive day. I will get in my denim Thursday and try to find a opener.)