Muscle_G's powerlifting log

[muscle_g]

Monday 11/23/09 Squats(WK 9)

Recumbent Bike- 5mins

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

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
495x1(Leviathan suit/straps down, Briefs, Belt) a little high
565x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) Planned opener, the hardest thing about this squat was the unracking, walking it out, getting set up and then walking it back in

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

(This is my last squat workout. My opener felt easy going down and up, but walking it out in the suit is hard as crap I feel I will get 600+ at the meet.)

[Coke]

Super day with the squats bro.

[muscle_g]

Super day with the squats bro.

Thanks Coke


Tuesday 11/24/09 Bench(WK 9)

Elliptical- 5mins

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Standing Rotators: 3x15, 5x15

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1
315x1(DD shirt)
330x1(DD shirt) planned opener
330x3(DD shirt)

Assistance Work
Incline Machine Press 2x20
Lying DB Extensions 3x12
One-Arm DB Rows 3x12(each arm)
BB Shrugs 3x12
Rear Delts(on cable) 3x12
Hammer Curls 3x12

(That was it, good workout. My bench opner is feeling nice and easy.)

[Coke]

Way to be handling business before heading into the meet.

[muscle_g]

Wednesday 11/25/09 Accessory(WK 9)

Treadmill- 5mins

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

Sauna- 15mins

(Good quick workout. My bodyweight was at 226.8 tonight, so I don't have to aweful much to cut next week lol. To all that's reading this Happy Thanksgiving.)

[muscle_g]

Thursday 11/26/09 Deadlifts(WK 9)

Recumbent Bike- 5mins

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

Rack Pulls- Conv(knee heigth)
135x5
225x5
315x5
365x3
405x3
455x1 planned opener, felt easy

Assistance Work
Good Mornings 3x8
BB Step-Up's 3x6(each leg)
1-Legged Seated Leg Curls 3x12(each leg)
Calf work
Ab work

(Good workout, and again Happy Thanksgiving everyone.)

[Coke]

Fine rack pulls and all dude.

[muscle_g]

Fine rack pulls and all dude.

Thanks coke



Friday 11/27/09 Declines(WK 9)

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

(That was it, the gym was closed today and I had to workout at my house. My bench is a Marcy Wal-Mart bench and it was feeling very akward trying to decline on it, so I didn't go very heavy.)

[muscle_g]

Well training is over and the way my training cycle has gone I am looking to hitting some good meet PR's. Next week I wll be just resting up and trying to make my weight class. I'm around 227-228 and I want to be 218-220 by Friday's weigh In's, so I don't have alot of weight to cut. I will keep everyone updated next week to see how I progress.

Wish me luck!!!

[Coke]

Best of luck next weekend bro...you have worked hard and should do great.

[muscle_g]

Best of luck next weekend bro...you have worked hard and should do great.

Thanks Coke I'll let you know how it goes next weekend.

[muscle_g]

Weigh In's went great! I made the 220's, I weighed in at 219.6

My Openers are gonna be
555 SQ(I lowered my planned opener because my legs have been feeling Ugh!! all week)
330 BP
455 DL

I'm hoping to end the day off with a 1490-1500 total

Travis Mash is also gonna be there competeing, which I think is really cool! He will be competing in the Raw 220's.

[WillKuenzel]

Hey George! It was good to see you again. You had a good meet. What did you end up with?

[muscle_g]

Hey George! It was good to see you again. You had a good meet. What did you end up with?

Hey man, I'm trying to remember who you are? lol

Squats
1st- 555 went up good, 3 whites
2nd- 580 3 whites, a little harder than my 1st attempt
3rd- 600 missed, just didn't have the leg strength today

Bench(this went totally wrong)
1st- 330 came up easy, but my ass came off the bench so I missed it
2nd- 330 got it 3 whites
3rd- 355 like my 1st it came up easy but my ass came off the bench again, so I missed this

Deadlifts
1st- 455 3 whites felt pretty easy
2nd- 480 3 whites, this is my previous PR and I'm happy to be hitting this much weight after about 4yrs of trying to figure out my deadlifts again
3rd- 505, missed, I was pretty burnt by the time my 3rd attempt came around and I was mainly just ready to get everything over with

1390 total
Placed 2nd in the Open 220's

Things didn't go as planned and I didn't hit any PR's, but this gives me something to work on for the next meet that comes around

[WillKuenzel]

LOL, no worries. I was the other guy in the open 220's. I didn't hit any PR's either. It was a long day. It moved quick but with big flights I felt like I cooled off more than I normally would have. Hopefully I'll see you at the next SC meet.

[muscle_g]

LOL, no worries. I was the other guy in the open 220's. I didn't hit any PR's either. It was a long day. It moved quick but with big flights I felt like I cooled off more than I normally would have. Hopefully I'll see you at the next SC meet.

Ahh ok I remember you now lol Yea I felt cooled off between attempts to because there were so many lifters, but I had a great time none the less!! Yea man if nothing happens I should be there. Also you got any tips you can give me on bench and dead's lol?

[muscle_g]

Taking this week off from training. Just want some rest and not really motivated at the moment

[muscle_g]

Monday 12/14/09 Squats(WK 1)

Squats
45x10
135x5
185x5
225x5
275x5
295x5

Leg Press
285x12
485x12
685x12

Calf work
Ab work

(That was it, I was in a hurry and the gym was very busy today for some reason. I didn't even get to warm up on the machines or anything lol. I still had a good workout though. These next 6 weeks are gonna be nothing but raw rep work for squats since I won't be trying to peak them for a meet. This way I will be bale to focus on my bench and deadlifts.)

[Coke]

Way to resume things in here after your fine placing at the meet last weekend.

[muscle_g]

Way to resume things in here after your fine placing at the meet last weekend.

Thanks coke

[muscle_g]

Tuesday 12/15/09 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 100x12

Bench Press
45x10
95x8
135x5
185x3
225x2
245x6
250x6
225x8
Rack Lockout
135x3
225x3
275x2

Assistance Work
Hammer Incline Press 2x15
Lying DB Extensions 3x12
Chest-Supported Rows 3x12
Rear Delts on Pec-Dec 3x12
Hammer Curls 3x12

(That was it, I worked out at a different gym today and it was a nice change of pace. I had a good workout today, all bench sets felt nice and strong. Everything was feeling pumped.)

[muscle_g]

Thursday 12/17/09 Deadlifts(WK 1)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x25, 65x25
Pull Downs: 80x12, 90x12

Deadlifts- Conv
135x5
225x5
315x3
365x2
385x2
405x2
All sets done raw

Assistance Work
Suspended Good Mornings(off pins, reverse mini's) 3x5, 2x10
Pull-Throughs(on Cable) 2x12
1-Legged Leg Curls 3x10(each leg)

(That was it,just a light deadlift workout, still got a good muscle pump and everything though. Lower back and hamstrings are gonna be sore tomorrow. Didn't get in any calf or ab work, because they were still sore from Monday's workout.)

[Coke]

Good job for both days man.

[muscle_g]

Good job for both days man.

Thanks Coke, I'm pretty sore right now lol

[muscle_g]

Friday 12/18/09 Declines(WK 1)

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12

Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
305x6
310x6
285x8

(That was it. I'm am trying the declines at a lower decline, about 1.5in lower than what I normally lift at. I find that the high decline isn't giving me the carry over that it once was so maybe at a lesser of a decline and get stronger at that angle I will start seeing the results again. The weights felt heavy today at this new angle and I am still sore, so I didn't do any assistance work. I probably shouldn't have even went this heavy today.)