Muscle_G's powerlifting log

[muscle_g]

I see you got in some reverse hypers, nice work!!!!

Yea I am liking the Reverse Hypers. I really feel them in my glutes and lower back and a little bit in my hamstrings.

[Coke]

Doing great dude, toughing it out.

[muscle_g]

Doing great dude, toughing it out.

Thanks Coke



Wednesday 5/26/10 Bench(WK 5)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
255x6
260x6
235x8
Rack Lockouts(POR grip)
275x3
295x3
315x1
330x missed
225x5(close-grip, thumb length away from smooth part)

Flat DB Press
45x15
50x12

Seated DB Front Raises
12x12
15x12
20x12
Side Raises
10x12
12x12
15x12
DB Shoulder Rotations(on flat bench)
8x2x15(both Int. & Ext.)

Tricep Pushdowns
130x12
150x12
170x12
Seated Overhead One-Arm DB Extensions
25x12
30x12
35x12
each arm

(Bench sets today felt strong depite me not feeling my best today. I believe it's either allergies or either I'm getting a cold or something.)

[Coke]

Lots of work on the bench, tons of volume in general, especially for feeling subpar.

[Brian Hopper]

Nice benching bro!!!

[Geometheus]

Looks like a killer bench day. Keep up the good work!

[muscle_g]

Lots of work on the bench, tons of volume in general, especially for feeling subpar.

Nice benching bro!!!

Looks like a killer bench day. Keep up the good work!

Thanks everyone



Friday 5/28/10 Accessory(WK 5)

Elliptical- 5mins

Wide-Grip Pulldowns
PL5x12
PL7x12
PL9x12(plates didn't have weight on them so I'm just putting the number of plates)
Magnum Machine Rows
100x12
125x12
150x12
175x12
One-Arm DB Rows
65x12
75x12
85x12
each arm

Bent-Over Rear Delt DB Raises
20x12
25x12
30x12
Machine Shrugs(these really pumped my traps!!)
120x12
140x12
160x12

BB Curls
30x10
40x10
50x10
One-Arm Overhead Cable Curls
10x12
20x12
30x12
each arm

HG100x2x10
HG150x2x5
HG200x2x3
each hand, done both regular and inverted

(Good workout everything was nice and pumped. I'm really liking the new gym.)

[Coke]

Fine pulling sets throughout guy.

[Keaffer14]

solid benching george, especially for not feeling great, food work

[Off Road]

That was a good bench "G"

[muscle_g]

Fine pulling sets throughout guy.

Thanks Coke

solid benching george, especially for not feeling great, food work

Thanks Keaffer, I wasn't expecting to get all of my reps I had planned but I went in the and they just went up lol

That was a good bench "G"

Thanks OffRoad, I'm hoping to get 390-400 at my next meet.

[muscle_g]

Monday 5/31/10 SQ/DL(WK 6)

Recumbent Bike- 5mins

Reverse-Band Squats
45x10
135x5
225x5
275x3
315x1
365x3 added bands here, and belt
405x3
455x1
475x1
495x1 added knee wraps here, also this is a raw PR!!!

Suspended SSB Good Mornings(off power rack pins)
135x5
155x5
175x3, dang this felt heavy!!
135x5
just counted the bar as a 45lbs bar

Power Squat Machine(plates on each side)
1PLx5
2PLx5
3PLx5
4PLx5
Multi Hip Machine
90x2x15(all 4 sides)

Calf Presses(on leg press)
245x3x20(2 legged)
155x2x20(1 legged)

Side Cable Crunches
100x15
120x15
140x15
Incline Board Sit-Ups
BWx3xfailure

(That was it, squats felt pretty good today. I got a raw PR on reverse-band squats. This was my off week from deadlifts.)

[Brian Hopper]

Good job on the PR!!!!!

[Coke]

Props on the killer squats alone.

[muscle_g]

Wednesday 6/2/10 Bench(WK 6)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
245x1
260x3
270x3
280x3
300x1, just wanted to hit a heavy single
Added 3 Board(POR grip)
275x5
295x missed, got off groove
Added 2 Board
225x5, paused last rep

Incline DB Press
45x15
50x15

Front Raises
15x12
20x12
25x12
Side Raises
12x12
15x12
20x12
Shoulder Rotations(on cables)
10x2x15(both Int. & Ext.)

Lying DB Tricep Extensions
25x12
30x12
35x8
One-Arm Cable Tricep Kickbacks
20x3x10
each arm

(Had a good workout today. On the set with 300 I was coming up with the bar, about halfway up my spotter just slightly touched it but he said he didn't put any pressure or anything on the bar. I know he didn't because it didn't feel like it got any lighter lol. Also I measure my arms and both measured exactly 17in)

[Brian Hopper]

Nice bench work George!!!!

[Coke]

17 inch arms are no joke, good deal man...also like the big 300 bench.

[muscle_g]

Nice bench work George!!!!

Thanks Brian

17 inch arms are no joke, good deal man...also like the big 300 bench.

I would like to get them over 18in before it's over with lol.



Friday 6/4/10 Accessory(WK 6)

Treadmill- 5mins

Neutral-Grip Pulldowns
100x12
120x12
140x12
160x12
Hammer Strength High Rows(weight on each side)
1plx12
1pl+25x12
1pl+35x12
2plx12
One-Arm Seated Cable Rows
25x12
50x12
75x12

Rear Delt DB Raises(on incline)
15x12
20x12
25x12
Neutral-Grip Shrugdowns
90x12
110x12
130x12

Ez-Bar Preacher Curls
35x12
55x12
55x10
One-Arm DB Concentration Curls
15x3x12(biceps burnt!!)
each arm

BB Wrist Curls
Reverse
20x2x20
Regular
25x2x20

(Had a good workout today, I really felt my upper back working today. I was planning on doing some T-Bar Rows today but my lower back is still tight feeling from Monday's workout, so I did movements where I was not bent over.)

[Tim K]

Lots of volume today! Good stuff!

[Brian Hopper]

I agree, but there isn't anything wrong with a little extra volume!!!!

[Coke]

Solid session overall, looks nice bro.

[Off Road]

Good stuff "G"

[muscle_g]

Lots of volume today! Good stuff!

I agree, but there isn't anything wrong with a little extra volume!!!!

Solid session overall, looks nice bro.

Good stuff "G"

Thanks everyone. I've got one more heavy raw week, then a down week, and then I start my training for the APA meet on August 28th

[muscle_g]

Monday 6/7/10 SQ/DL(WK 7)

Exercise Bike- 5mins

Box Squats(18in box)
45x10
135x5
225x5
315x5
365x5 added belt here
405x3
this box puts me a little above depth. About a 1.5in or so

Reverse-Band Deadlifts(green bands)
135x3
225x1
315x1
365x1 added bands here
405x1
455x1 added belt here
495x1
515x1

BB Step-Ups
135x3x8
each leg
Adducter/Abducter Machine
100x2x20(both in & out)

Hammer Horizontal Calf Raises
4plts 3x20(2 legged)
2plts 2x20(1 legged)

DB Side Bends
70x15
80x15
90x15
Seated Crunch Machine
40x20
50x15
60x15

Treadmill- 10mins

(That was it, felt off today due to lack of sleep. I could really feel it on squats.)

[Tim K]

Strong work!