Muscle_G's powerlifting log

[muscle_g]

Nothing wrong with trying out different gear. Since your going to stick with canvas, just wait and see what your results are from using the suit at the meet...Hopefully a PR!!!

Thanks Brian. Yeah I honestly believe I will get some PR's at this meet. At the moment training is going great!!




Thursday 3/15/12 Declines(WK 3)

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12
Side Rotators w/resistance tube: 2x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
340x6, I think this may be a previous PR or it is a PR
365x3, Previous 3 rep PR
365x4, missed 5th, 4 rep PR!!!
320x8, eight rep PR

Icarian Rows(Close neutral-grip)
100x12
120x12
140x12
60x12(one-armed)
70x12(one-armed)
DB Shrugs(static hold)
80x12
90x12
100x12
Rear Delts on Pec-Dec
100x12
110x12
120x12

Hammer Curls
25x12
30x12
35x12
Strive Tricep Machine
60x15
70x15
20x2x15(one-armed)

(That was it, everything felt pretty strong today. 365 for 4 reps was a PR!!)

[muscle_g]

Friday 3/16/12 Deadlifts(WK 3)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 70x12, 90x12

Med-Stance SSB Squats
50x5
100x3
140x1
190x3
210x3
230x3

Block Pulls- Conv(weight 2in off of ground)
135x3
225x3
315x1
365x1
405x1
455x1(Max DL suit/straps up, Belt)
475x1(Max DL suit/straps up, Belt)
500x1(Max DL suit/straps up, Belt) 25lbs PR!!! only bad thing about this lift is it had a slight hitch at the top but nothing major
405x3x3(Max DL suit/straps up, Belt)

Stiff-Legged DL's
295x3x5

Prone Leg Curls
80x12
90x12
100x10

Hammer Calf Presses
270x3x20(2 legged)
90x2x20(1 legged)

Standing Cable Crunches
110x15
130x15
150x15
DB Side Bends
50x15
60x15
70x15

(That was it, good workout. I had a slight hitch on the 500 but it's the most I've ever pulled on the 2in block so I aint to worried about it. I may get into a loose pair of briefs later on for deads, but right now I'm sticking to just the suit.)

[Coke]

Nice job back-to-back bro.

[Brian Hopper]

Wow, great job on the decline PR's and the block pull PR!!!!

[muscle_g]

Nice job back-to-back bro.

Wow, great job on the decline PR's and the block pull PR!!!!

Thanks alot everyone

I've just got to be smart with everything and hit some big numbers on the platform.

[muscle_g]

Monday 3/19/12 Bench(WK 4)

Warm-Up
Standing Roators: 3x15, 5x15
Side Raises: 5x12, 8x12
Hammer Curls: 8x15, 12x15
Pulldowns: 70x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
270x6
275x6, this is my previous 6 rep PR
250x8, last rep paused
385x3(DD shirt) 2 Board
415x3(DD shirt) 2 Board, 10lbs two board PR!!!

Thick-Bar Bench Press(POR grip)
180x5
200x5
220x5
all reps paused

Icarian Rows(wide-grip)
100x12
120x12
140x12
50x10(one-armed)
60x10(one-armed)
Rear DB Raises
15x12
20x12
25x12

Hammer Curls
25x12
30x12
35x12
Strive Tricep Machine
30x20
40x20
50x20

Hammer Shrugs(static hold)
180x12
230x12
270x12

(That was it, had a good workout. Today was supposed to be just raw work, but I missed getting into my shirt last week. So I decided to shirt up for a couple of sets, glad I did. Benches felt really strong, hit a 10lbs PR on the 2 Board Press!)

[Brian Hopper]

Nice work on the PR George!!!

[Coke]

Benching is coming along real fine dude, ought to be well pleased.

[muscle_g]

Nice work on the PR George!!!

Benching is coming along real fine dude, ought to be well pleased.

Thanks guys, training is going gret right now. I believe that I've found what works for me.




Tuesday 3/20/12 Squats(WK 4)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25

Box Squats(legal depth)
45x5
135x3
225x2
275x1
315x1 added Belt
365x1 added knee wraps
385x1 previous raw Box Squat PR
405x1 raw box squat PR!!
455x1 added Predator briefs, took off wraps
495x1
545x1 PR box squat in just briefs and belt!!
we used the 50lbs bar, so the weights were 5lbs heavier then listed

Close-Stance SSB Squats
190x5
210x5
no gear

Reverse Hypers
95x12
145x2x12
Adducter/Abducter Machine
150x2x20(both in & out)

Seated Calf Raises
90x3x20(2 legged)
50x2x20(1 legged)

Hammer Combo Crunch Machine
30x20
40x20
50x20
Side Cable Crunches
100x20
120x20
140x20

(That was it, squats felt really strong today. Hit 2 PR's!!)

[Brian Hopper]

A raw and geared box squat PR, awesome job George!!!

[muscle_g]

A raw and geared box squat PR, awesome job George!!!

Thanks Brian. I'm really surprised to see that my raw strength is getting stronger while I'm trying to build onto my geared numbers.

[Brian Hopper]

I'm sure that raw training you did for the raw meet helped out alot. Just keep doing what your doing because obviously it's working.

I meant to tell you that I used that water load you gave me for the meet I just did 2 weeks ago. The first time I tried it in November I dropped 7lbs and this time I dropped 11lbs. Thanks again!!!

[muscle_g]

I'm sure that raw training you did for the raw meet helped out alot. Just keep doing what your doing because obviously it's working.

I meant to tell you that I used that water load you gave me for the meet I just did 2 weeks ago. The first time I tried it in November I dropped 7lbs and this time I dropped 11lbs. Thanks again!!!

No problem, glad it works for you. Do you ever have to sweat any of it off or do you just piss it all out?

[Brian Hopper]

No problem, glad it works for you. Do you ever have to sweat any of it off or do you just piss it all out?

I only did 30 minutes on Tuesday because I lost nothing and I was getting nervous.

[muscle_g]

Thursday 3/22/12 Declines(WK 4)

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Rotators w/cables: 10x2x12
Pulldowns: 70x12, 90x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
340x6
345x6, 5lbs PR
320x8

Machine Shoulder Presses
90x12
100x12
110x12
tried some overhead BB presses but left shoulder was not having it

Chest-Supported Rows(plate loaded)
35x12
45x12
55x12
10x2x10(one-armed)

Rear DB Raises
15x12
20x12
25x12
Seated Side DB Raises
5lbs DB's 3 sets of 25

Hammer Curls
15x12
20x12
25x12

Machine Shrugs(static hold)
150x12
200x12
250x12

(That was it, felt strong today. Things are looking pretty good.)

[muscle_g]

Friday 3/23/12 Deadlifts(WK 4)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 70x12, 90x12

Med-Stance SSB Squats
50x5
100x3
140x1
195x3
215x3
235x3

Speed Deadlifts
135x3 sumo/conv
225x1 sumo/conv
315x1, 8 sets(4 sets sumo, 4 sets conv)

(That was it. I'm glad I had already had speed pulls planned for today, because I didn't really feel my strongest. Maybe the light pulling is just the rest my body needed. Also none of my training partners showed up so I just stopped there.)

[muscle_g]

Monday 3/26/12 Bench(WK 5)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Rotators w/cables: 10x2x12
Pulldowns: 70x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
295x1
315x1 sling shot
335x1 sling shot
365x1(DD shirt) 2 board
380x3(DD shirt) no touch, to chest from here
390x3(DD shirt) previous triple PR
400x2(DD shirt) PR double, tried a 3rd rep and it was coming up but we had to use the power rack to bench in today. And the bench was slick and I slid on the bench, so we took it to be on the safe side

Reverse-Band Bench Press(POR grip, average band)
275x3x3

Chest-Supported Rows(plate loaded)
45x12
55x12
65x12
Rear Delts on Pec-Dec
85x12
100x12
110x12

1-Armed Rope Pushdowns
30x12
40x12
50x12
each arm
Hammer Curls
30x12
35x12
40x12

Machine Shrugs(static hold)
200x12
240x12
290x12

(Good workout today, and I was surprised too. Over the weekend I caught somekind of stomach virus and started throwing up and couldn't stay out of the bathroom. Bench didn't feel the strongest, but I hit a double PR still.)

[Brian Hopper]

Not bad, you were throwing up all weekend and still hit a PR, nice work bro!!!

[muscle_g]

Not bad, you were throwing up all weekend and still hit a PR, nice work bro!!!

Thanks Brian




Tuesday 3/27/12 Squats(WK 5)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Reverse- Hypers: 45x15, 55x15

Squats
45x5 close-stance
45x5 med-stance
45x5 comp-stance
135x3
225x2
275x1 added belt
315x1
335x1
365x1 belt
365x5 added reverse geen bands, took off knee wraps
385x5
405x5
455x2, this is a raw PR on the reverse bands, last time I did these I only did like 440 for 2 or 3 reps with a belt and wraps

1-Legged Leg Press
1PLx12
2PLx12
3PLx12
each leg

(That was it. I was planning on getting in the suit today and working up to something heavy, but was short on training partners again. Oh well maybe next week.)

[Coke]

Killer work G, dig the benching and squats.

[muscle_g]

Killer work G, dig the benching and squats.

Thanks alot Coke



Wednesday 3/28/12 Aux(WK 5)

Straight-Arm Pulldowns
40x12
50x3x12
Face Pulls
40x12
50x3x12

Williams Shrugs(static hold)
60x12
75x12
90x12
4-Way Neck Machine
20x3x15(front)
30x3x15(sides)
40x3x15(back)

Seated Crunch Machine
90x20

Seated Calf Raises
50x3x20
Tibia Raises w/mini band
3 sets of 20

Ez-Bar Reverse Curls
20x20
25x20
30x20

(That was it. This is the first auxiliary workout I've been able to get in in 2 weeks.)

[Geometheus]

Thanks alot Coke
Williams Shrugs(static hold)
60x12
75x12
90x12

Could you please explain a Williams Shrug to me, it is not something I am familiar with and am curious how it is different from a regular shrug or a cable shrug and if it hits different muscles?

[muscle_g]

Could you please explain a Williams Shrug to me, it is not something I am familiar with and am curious how it is different from a regular shrug or a cable shrug and if it hits different muscles?

You get on a row machine or seated cable row and instead of rowing shrug your shoulder blades togeather. Keep your chest high and shrug back. It hits the lower traps, it helps with keeping tight on the bench. Hope this explains it.




Thursday 3/29/12 Bench(WK 5)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12

Illegal Wide-Grip Bench Press
45x12
95x8
135x5
185x3
225x8, 3 sets

Standing Overhead BB Press
45x5
95x3
115x1
140x3
150x3
160x3

One-Arm DB Rows(on Incline bench)
60x12
70x12
80x12
each arm

Rear DB Raises
10x12
15x12
20x12
Machine Side Raises(plate loaded)
10x12
15x12
20x12

Hammer Curls
20x12
25x12
30x12

Machine Shrugs(plate loaded)
90x3x12

(That was it. I had planned on doing heavy declines, but again didn't have any training partners. All of them showed up late.)

[muscle_g]

Friday 3/30/12 Deadlifts(WK 5)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 70x12, 90x12
Hammer Shrugs: 90x12, 110x12

Deadlifts- Conv
135x3
225x3
315x1
365x1
405x1
455x1(Max DL suit/straps up, Belt)
455x1( Max DL suit/straps up, Belt) added green reverse bands here
455x1 took off suit, grinder
455x3(Hardcore suit/straps up, Belt)
495x1(Hardcore suit/straps up, Belt)
520x1(Hadcore suit/straps up, Belt) PR!!!
475x1(Hardcore suit/straps up, Belt) no bands

Stiff-Legged DL's
225x5
245x5
265x5

1-Legged Kneeling Leg Curls(plate loaded)
50x12
60x12
70x12
each leg
Horizontal Glute Machine
66x2x12(each leg)

Hammer Calf Presses
270x3x20(2 legged)
140x2x20(1 legged)

Standing Cable Crunches
100x15
120x15
120x15
140x15
Cable Side Bends
80x15
90x15
100x15

(That was it. Finally found the suit that I'm gonna go with for Pulls. My Max DL is just too tight at my bodyweight right now and the Hardcore is a suit that I used to squat in back in the day so it is stretched out quit a bit. It's easy for me to get to the bar and still be able to breath, and it's got just the right amount of pop.)

[Coke]

Deads are huge, bet you were having fun with that, lol.