Muscle_G's powerlifting log

[Brian Hopper]

Nice job on the PR George!!!

[muscle_g]

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

Nice job on the PR George!!!

Thanks guys

[muscle_g]

Monday 4/2/12 Bench(WK 6)

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

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
295x1
315x1 slingshot
335x1 slingshot
365x3(DD shirt) 2 board
405x1(DD shirt) to chest, this is a possible opener

Close-Grip BP(thumb length from smooth)
225x3x5

Hammer High Rows(weight on each side)
80x12
90x12
100x12
110x12

(That was it. Gonna open somewhere between 395-405. Gonna take 405 for a few more weeks and see how it feels before I make a decision on a "true" planned opener.)

[Coke]

Good deal man, dialing in for the meet.

[Geometheus]

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.

Thanks for the explanation, I will have to try it soon.

[muscle_g]

Tuesday 4/3/12 Squats

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

Squats
45x5 close-stance
45x5 med-stance
45x5 comp-stance
135x3
225x2
275x1
295x1 added Belt
315x1
335x1 added knee wraps
365x1
405x1 added reverse bands
425x1
had the bands set -up to where they started deloading around mid range

SSB Close-Stance Squats
190x5
210x5
220x5

1-Legged Leg Press(plates on each side)
2PLx12
3PLx12
4PLx12
each leg
Adducter/Abducter Machine
150x2x20(both in & out)

Standing Calf Raises
60x3x20(2 legged)
BWx2x20(1 legged)

Ab Wheel
2 sets
Standing Cable Crunches
100x15
110x15

(Another week not being able to get into anykind of squat gear. I decided tonight that I'm not even gonna do the meet. Dont really have anyone to help me with my gear on training days and it is making it impossible to get ready for a geared meet. So I'm just gonna go raw for awhile and work on that until I figure out something to do.)

[Geometheus]

I am sorry to hear that you are out of the meet. Getting a good gym partner and keeping them is hard. I wish you good luck and hope you can just have some fun with raw lifting for a while.

[muscle_g]

I am sorry to hear that you are out of the meet. Getting a good gym partner and keeping them is hard. I wish you good luck and hope you can just have some fun with raw lifting for a while.

Thanks Geo There's a APA meet on May 28th I think I'll just compete there raw. And then I might do another raw meet in September.

[muscle_g]

Thursday 4/5/12 Declines

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x6, 2 sets last rep paused
295x8, last 2 reps paused

Hammer Low Rows(weight on each side)
80x12
90x12
100x12
45x2x15(one-armed)
Rear Delts on Pec-Dec
85x12
100x12
110x12
DB Shrugs(static hold)
50x12
65x12
70x12

1-Arm Rope Pushdowns/Hammer Curls
40x3x12/30x3x12

(That was it. Feel really tired today, so I went lighter in weight.)

[muscle_g]

Friday 4/6/12 Deadlifts(WK 6)

Warm-Up
Leg Extensions: 35x20, 50x20
Seated Leg Curls: 40x20, 50x20
Pulldowns: 70x12, 90x12

Deadlifts- Conv
135x3
225x3
315x1
365x1
405x1
455x1(Hardcore suit/straps up, Belt)
480x1(Hardcore suit/straps up, Belt)
405x1 hook grip
455x1 hook grip

Stiff-Legged DL's
275x3x5

Prone Leg Curls(1-legged)
40x3x12
each leg

Calf Presses(on leg press)
260x3x20(2 legged)
70x2x20(1 legged)

Weighted Ab Bench Machine
30x20
35x20
40x20
Side Cable Crunches
100x15
120x15
140x15
Magnum Low Back Machine
300x2x10

(That was it. I have decided tonight that if I can get enough time in my gear that I am gonna do the meet next month.)

[Brian Hopper]

Nice work George!!! I hope you get to do the meet next month, I want to see some PR's!!!

[Coke]

Very nice G!

[muscle_g]

Well I'm not gonna be able to make it to the SPF meet next month due to personal reason's. So Right now I'm just gonna train and try to get stronger. I am however looking at a APA meet on May 26th that is only like 30mins from my house,. Thinking about competeing in the bench only division and try to hit a bench PR.

Thinking about switching my routine to this for awhile and see how it goes
Mon- Bench
Tue- Squats
Thu- Speed Bench
Fri- Deadlifts


Monday 4/9/12 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
275x6, 2 sets
295x1
310x1 previous raw PR
255x8

Close-Grip 3 Board Press vs/ doubled Mini's(thumb length from smooth)
185 + mini'sx5
205 + mini'sx5
225 + mini'sx2(this was heavy at the top, really hits my sticking point)

Hammer High Rows(weight on each side)
80x12
90x12
100x10
45x2x12(one-armed)
Rear DB Raises
10x12
15x12
20x12

One-Arm Pushdowns/Hammer Curls
30x12/30x12
40x12/30x12
50x12/30x12

BB Shrugs( on smith, static hold)
225x12
245x12
265x12

(That was it, bench felt pretty good today. I believe I'm gonna compete in the geared bench only division(maybe push/pull and try to hit a big bench.)

[Brian Hopper]

Nice session G!!!

[Coke]

Big day with the benching.

[muscle_g]

Nice session G!!!

Big day with the benching.

Thanks guys



Tuesday 4/10/12 squats(WK 7)

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
315x1(Belt)
405x1(Belt, Breifs)
455x1(Belt, Briefs)
495x1(Leviathan suit/straps down, Briefs, Belt, Knee Wraps)
570x1(Leviathan suit/strap up, Briefs, Belt, Knee Wraps) this is gonna be the opener
615x1(Full gear) added reverse average bands
655x1(Full gear) reverse bands

Close-Stance SSB Squats
160x5
190x5
210x5

1-Legged Leg Press(plates on each side)
2PLx2x12
each leg

(That was it. I talked it over with the wife and she said she wanted to go down to the beach for the SPF meet and with Troy Nash's words made me want to do it even more. So I will be there competeing. The goal will be a 1550-1600 total. But anything over 1430 will be a PR.)

[Coke]

Glad you are still on for the meet, let's do this!

[muscle_g]

Glad you are still on for the meet, let's do this!

Heck Yeah!!!




Thursday 4/12/12 Declines(WK 7)

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

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x2
315x1
345x6, previous six rep PR
350x6, six rep PR!!
325x8

Hammer Low Rows(weight on each side)
80x12
90x12
100x12
65x2x12(one-armed)

Rear Delts on Pec-Dec
100x12
110x12
120x12
Seated Side Raises
5lbs DB's 3 sets of 25

Hammer Curls
25x12
30x12
35x12
Reverse Ez-Bar Curls
20x3x20

DB Shrugs(static hold, hook grip)
60x12
70x12
80x12

(Good workout today. Shoulders felt good during warm ups so I decided to go for it.)

[Brian Hopper]

Nice job on the rep PR!!!

[Tim K]

Looks good George!

[muscle_g]

Nice job on the rep PR!!!

Looks good George!

Thanks everyone




Friday 4/13/12 Deadlifts(WK 7)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 70x123, 90x12

Block Pulls- conv(3in blocks, mid-shin level)
135x3
225x3
315x1
365x1(Briefs)
405x1(Hardcore suit/straps down, Briefs, Belt)
440x1(Hardcore suit/straps up, Briefs, Belt) planned opener, very easy
465x1(Hardcore suit/straps up, Briefs, Belt) planned 2nd attempt
490x1(Hardcore suit/straps up, Briefs, Belt) planned 3rd attempt
510x1(Full gear) lockout was questionable, guess it would depend on the judge

Stiff-Legged DL's
225x5
265x5
305x5

Standing 1-Legged Leg Curls
22x12
33x12
44x12
each leg

Seated Calf Raises
120x3x20(2 legged)
50x2x20(1 legged)

Hammer Combo Crunches
30x20
40x20
50x20
DB Side Bends
60x15
70x15
100x9
Magnum Low Back Machine
200x15
250x15

(Had a pretty good workout. My weights on the block pulls felt strong. I am confident in my planned attempts for the meet.)

[Coke]

Block Pulls- conv(3in blocks, mid-shin level)
510x1(Full gear) lockout was questionable, guess it would depend on the judge

Trust me dude, you got that shit, lol.

[muscle_g]

Monday 4/16/12 Bench

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
295x1
315x1 slingshot
295x3x3 slingshot
315x1 slingshot
365x3(DD shirt) 2 board
390x3(DD shirt) to chest
225x8

Decline Press(POR grip)
245x5
265x5
285x5
used a much lower angle then what I normally use

Pec-Dec Flyes
85x3x15

Bent-Over Raises
15x12
20x12
25x12
Machine Side Raises
50x12
60x12
70x12
Face Pulls
70x12
80x12
90x12

(That was it, I have decided that I aint gonna be able to do the SPF meet at the beach. So I'm gonna do the APA meet on May 26th which is only 30mins from my house. Also I am gonna change my training template up and try something else for awhile and see how it goes.)

[Coke]

Good luck next month, should be a good meet for you.

[muscle_g]

Good luck next month, should be a good meet for you.

Thanks alot Coke




Thursday 4/19/12 Bench

Reverse-Band Bench Press(POR grip) average bands
45x12
95x8
135x5
185x3
225x2
275x1
295x3 added bands here
305x3
315x3
had the bands set up to where they would deload at the top

JM Tricep Press
55x12
65x12
75x12
Alt. DB Curls
20x12
25x12
30x12

One-Arm Rope Tricep Pushdowns
30x12
40x12
50x12
One-Arm Rope Hammer Curls
20x12
30x12
40x12
each arm

One-Arm DB Wrist Curls
25x3x20 each arm

(That was it. It feels really good changing my workouts up. I haven't changed my routine in a loooong time and I feel I needed to start doing something a little different.)