Muscle_G's powerlifting log

[muscle_g]

Tuesday 9/4/12 SQ/DL

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added belt
365x1 added briefs
405x1 added Super Centurion/straps down
455x1
490x1 full gear, planned opener

Deadlifts- Sumo(hook grip) left suit bottoms on
225x1
315x1
405x1 added belt
455x1 straps up, planned opener

Dimmel DL's
135x3x10

(That was it, the goals are a 540 squat and a 505 pull at the meet. My best squat in a single ply suit is 500 so if the 540 happens it will be a 40lbs PR in a single ply suit.)

[Coke]

Super session dude, killin' it.

[muscle_g]

Super session dude, killin' it.

Thanks Coke



Thursday 9/6/12 Bench

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Side Cable Rotators: 10x2x12(both Int. & Ext.)
Pulldowns: 75x12, 90x12
Tricep Pushdowns: 40x15, 50x15

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
365x1 added DD shirt
380x1
350x4 2 Board, took off the denim and added the Rage X
370x1 to chest
390x1
405x1
finally got the Rage X to work right for me!! all the sets in the Rage X were PR's for a single ply shirt

One-Arm DB Rows
65x3x12
each arm

(That was it, got the Rage X to work for me today. I am gonna open with 365 and try to end the day with a 415-420 bench at the meet.)

[RobmoriRB]

solid lifting MG keep it up mate

[muscle_g]

solid lifting MG keep it up mate

Thanks Rob




Friday 9/7/12 SQ/DL accessory

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

Close-Stance Squats
45x5
135x3
185x1
225x1
275x1

Dimmel Deadlifts
135x10
185x10
225x10

Calf Presses(on leg press)
180x3x20

Lying Weighted Ab Bench
30x20
35x20
40x20

(That was it, felt very tired today. Gonna rest up this weekend and all of next week for the meet.)

[byronsru24]

Rest, eat, rest, eat, then kick some fuckin ass!

[muscle_g]

Rest, eat, rest, eat, then kick some fuckin ass!

That's the plan!! This will be my first meet competeing in single ply gear. Well except for I'll be wearing 2ply Inzer Power pants briefs for squats and deads. But my suit and shirt is all single ply. After this meet I will be going full single ply.




Monday 9/10/12 Bench(Meet week)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls:10x15, 15x15
Pulldowns: PL5x12, PL7x12

Bench Press
45x12
95x8
135x5
185x3
225x1

(That was it. Everything is feeling strong. Just came in today to keep the body moving a little, and I will come in tomorrow and do some light squatting and that will be it until meet day.)

[muscle_g]

Tuesday 9/11/12 Squats(meet week)

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

Squats
45x5
135x3
225x2
275x1

(That was it, legs have been really tired over the last couple of days for some reason and my hips still feel like sh*t on most days. Gonna foam roll and stretch the rest of this week. Something I'm really looking forward to after the meet this weekend is that I'm really gonna focus on raw work for awhile after the meet. I need to get a good raw base because after this meet I am switching fully to single ply gear.)