Muscle_G's powerlifting log

[muscle_g]

Didn't get in my Accessory workout today. Running low on gas and I'm broke, so I think I'll just rest up today and hit deadlift hard tomorrow.

[muscle_g]

Thursday 11/5/09 Deadlifts(WK 6)

Elliptical- 5mins

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

Reverse-Band Deadlifts(green bands)- Conv
135x5
225x5
315x3
365x1 added bands here
405x1
455x1(Briefs, Belt)
495x1(Max DL suit/straps up, Briefs, Belt)
switched to a sumo stance
495x1(Max DL suit/straps up, Briefs, Belt)
545x1, hitched a little on this set so I'm not counting it, if not for the hitch this would have been a PR

(That was it, felt tired today so I didn't do any assistance work. I think all the heavy lifting is catching up with me, so I will probably take a deload week next week.)

[Coke]

Big time pulling there bro.

[muscle_g]

Big time pulling there bro.

Thanks Coke

[muscle_g]

Friday 11/6/09 Declines(WK 6)

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
330x6 PR
335x6 another PR
310x8 an 8 rep PR

Assistance Work
DB Shoulder Press 3x10
V-Bar Pulldowns 3x12, 12, 9
Rear Delts on Pec-Dec 3x12
Seated Side Raises 3x12
One-Arm Overhead DB Extensions 3x12(each arm)
One-Arm DB Preacher Curls 3x12(each arm)

(Good workout. Still feeling pretty tired and sluggish, but I still keep hitting PR's in my training. I will deload next week, because I don't want to end up overtrained this close to the meet.)

[muscle_g]

Monday 11/9/09 Squats(WK 7)

Recumbent Bike- 5mins

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

Squats
45x10
135x5
225x3
275x2
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt)
my 3 work sets were done with a slight pause at the bottom

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

(That was it, pretty good workout. It felt good to not go so heavy today lol.)

[Coke]

Good job with the squats, decline presses, and assistance work man.

[muscle_g]

Good job with the squats, decline presses, and assistance work man.

Thanks coke

[muscle_g]

Tuesday 11/10/09 Bench(WK 7)

Elliptical- 5mins

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

Bench Press
45x10
95x8
135x5
185x3
225x2
255x6
260x6
235x8, last rep paused

Assistance Work
Incline Machine Presses 2x20, 15
Lying Ez-Bar Tricep Extensions 3x12, 10, 8
One-Arm DB Rows 4x12(each arm)
Rear Delts on Cable machine 3x12
Williams Shrugs 3x12
Thick-Bar Curls 3x12

(Good workout, bench sets felt strong. Just a raw day.)

[muscle_g]

Wednesday 11/11/09 Accessory(WK 7)

Treadmill- 5mins

Nautilus 4-Way Neck Machine 2x20(all 4 sides)
Seated Crunch Machine 3x20
Rotary Torso Machine 3x20
Hanging Knee-Ups 2x15
Nautilus Lower Back Machine 3x20
Shoulder Rotations(on cable) 2x15(both Int. & Ext.)
Standing Calf Raises(on smith) 3x20
Reverse DB Wrist Curls 3x20

(Good quick workout. My daughters(5 & 7yrs old) both did a small full body workout, and jogged 6 times around the track today. I believe my oldest daughter is wanting to get into working out, she already asked me what time we were working out tomorrow lol.)

[Coke]

Nice back-to-back sessions.

[muscle_g]

Thursday 11/12/09 Deadlifts(WK 7)

Recumbent Bike- 5mins

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

Deadlifts- Sumo
135x5
225x5
315x3
365x3
405x2(Briefs, Belt)
455x1(Briefs, Belt) planned opener
480x missed, I believe if I was in my suit I would have gotten this. Oh well just to heavy today

Assistance Work
Sumo Stiff-Legged DL's 3x5
BB Hip Thrusts 3x10
1-Legged Seated Leg Curls 3x12(each leg)

(That was it. Didn't get to do any ab or calf work tonight, just didn't have time.)

[muscle_g]

Didn't go do declines today. Cut my finger at work today, came home from work in a *****ed up mood also, argueing with the wife all day and just didn't feel like hitting the gym.

[muscle_g]

I really think I did a smart thing with taking off from Friday's workout. Because I have been feeling really drained this weekend. I will be back into the swing of things next week.

Next week will be my last heavy Bench and Dead workout, I'm thinking of maybe lowering my deadlift opener but we will see how things go. Then the following Monday I will work up to my squat opener and maybe 2nd attempt with the reverse bands, Bench opener, and then some Rack Pulls on deadlift day, then rest up and make weight for the BIG DAY!

[muscle_g]

Monday 11/16/09 Squats(WK 8)

Elliptical- 5mins

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

Box Squats(legal depth)
45x10
135x5
225x3
275x2
315x1
365x missed, when I came off the box I shot up so fast that I lost my balance at the top and fell back down on the box and jarred my back
365x1(Briefs, Belt)
405x1(Briefs, Belt)
495x missed, on the way up my wife was spotting me and touched me on my upper back and it caused me to fold over
495x1(Leviathan suit/straps down, Briefs, Belt)

(That was it, very unproductive day. Everything was feeling heavy and I was also having stability issues for some reason.)

[wimarine88]

Excellent pulling and squats, keep up the good work!

[Coke]

Excellent pulling and squats...

No kidding, doing great all around.

[muscle_g]

Excellent pulling and squats, keep up the good work!

No kidding, doing great all around.

Thanks guys, I've got this week and next week to train and then it's show time!!

[muscle_g]

Tuesday 11/16/09 Bench(WK 8)

Recumbent Bike- 5mins

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

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1
315x1(DD shirt) didn't touch
330x1(DD shirt) planned opener
355x1(DD shirt) 2 Board
380x1(DD shirt) 3 Board
330x2(DD shirt) to chest

Assistance Work
Incline DB Press 2x12
Tricep Pushdowns 3x12
T-Bar Rows 5x12
DB Shrugs(static hold) 3x12
Face Pulls 3x12
Ez-Bar Curls 3x12

(That was it, I still wasn't feeling 100% tonight, but all of my planned weights flew up easy regardless)

[muscle_g]

Wednesday 11/18/09 Accessory(WK 8)

Treadmill- 5mins

Nautilus 4-Way Neck Machine 2x20
Seated Crunch Machine 3x20
Nautilus Lower Back Machine 3x20
Shoulder Rotations(on Cable) 2x15(both Int & Ext)
Tibia Raises 3x20
Reverse DB Wrist Curls 3x20

Sauna- 15mins

(That was it, nice fast paced workout.)

[muscle_g]

Thursday 11/19/09 Deadlifts(WK 8)

Recumbent Bike- 5mins

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

Deadlifts- Sumo
135x5
225x5
315x3
365x1(Briefs)
405x1(Max DL suit/straps down, Briefs, Belt)
455x1(Max DL suit/straps up, Briefs, Belt)planned Opener, easy
480x1(Max DL suit/straps up, Briefs, Belt) sumo PR!! this is my planned 2nd attempt and also my previous conv. stance PR. And it felt alot easier with sumo than it did with the conventional stance

Assistance Work
Sumo Stiff-Legged DL's 2x5
DB Lunges 3x6(each leg)
1-Legged Leg Curls 3x12(each leg)
Calf work
Ab work

(Very good workout, I deadlifted 480 about 4yrs ago at a meet for a 3rd attempt with a conventional stance. Ever since that meet I haven't been able to go heavy like that for some reason. I think alot of it was due to overtraining my lower back by going heavy with a conventional stance every single week in and week out. I switched to a sumo stance and everything seemed to start to pull togeather with deadlifts. With sumo I still feel it in my lower back but not near as much with conventional and I feel it alot in my hips, hamstrings, and upper back. It started getting stronger and slowly building back up. The way it felt tonight I am gonna pull 500+!!!!!)

[Coke]

Been going at it everyday, props.

[muscle_g]

Been going at it everyday, props.

Thanks Coke. Yea I usually workout Mon-Fri and take the weekends off, works for me lol

[muscle_g]

Friday 11/20/09 Declines(WK 8)

Elliptical- 5mins

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

Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
315x6, 2 sets(last rep paused)
295x8

Assistance Work
DB Shoulder Press 2x10
V-Bar Pulldowns 3x12
Seated Rear Delt Raises 3x12
Side Raises 3x12
One-Arm Pushdowns 3x12(each arm)
One-Arm Machine Curls 3x12(each arm)

(Good workout, all decline sets were very strong.)

[Coke]

Solid decline presses and all dude.