Muscle_G's powerlifting log

[byronsru24]

The SSB is no joke...them are fine efforts man.

Its been years since I squatted w/ a SSB, and I still hate the damn thing lol. I need to pick one up soon.

[muscle_g]

Its been years since I squatted w/ a SSB, and I still hate the damn thing lol. I need to pick one up soon.

Yeah the SSB is really tough, but it hits right where my weak point is. I tend to want to fold over in the hole when the weight gets heavy. Hopefully this will help me squat 650 or more before the year is out. I'm also hopeing it will carry over to my deadlifts also.



Thursday 5/24/12 Declines(WK 4)

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 75x12, 105x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x1
340x6, 2 sets
320x8
triceps are dead!!!

Standing Overhead BB Press
45x5
95x3
115x1
140x3
150x3
160x3
170x3 PR triple!!

Close-Grip Seated Rows
100x12
125x12
150x12
175x12
50x2x10(one-armed)

Rear Delts on Pec-Dec
100x12
110x12
120x12
Side Raises
20x12
25x12
30x12

Hammer Curls
30x12
35x12
40x12

DB Shrugs(static hold)
75x3x12

(Great workout today, best workout I've had all week. Decline sets felt strong, and accessory work felt great.)

[muscle_g]

Friday 5/25/12 SQ/DL Accessory(WK 4)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 75x12, 105x12

Front Squats(paused on a low box)
45x5
135x3
185x3
225x1
245x3
275x1
225x3
185x5

Prone Leg Curls
50x3x12
Glute Machine(1 legged)
44x3x12
each leg

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

Ab Wheel
2 sets of 10
Standing Cable Crunches
100x2x15

(That was it, good workout. I normally do deadlifts on this day but with the glute injury deadlifts aint happening at the moment. Front squats felt strong today. The reason I do them to a box is because I tend to go down way to low on them and it makes my knee joints really sore and the box keeps them feeling healthy.)

[Brian Hopper]

Solid training George!!! How do you feel?

[muscle_g]

Solid training George!!! How do you feel?

Glute feels better but still not 100%. Gonna give it another week or 2.

I am feeling pretty good but in need of a deload!! I will find a opener on bench next week and I am cutting down alot on the volume of accessory work. 2 more training weeks so I got to play things smart.

[byronsru24]

Good job on that standing military PR. Since adding them in my raw bench feels a lot more solid and controlled.

[muscle_g]

Good job on that standing military PR. Since adding them in my raw bench feels a lot more solid and controlled.

Thanks , I feel it helps with both shirted and raw bench. My bench increased alot since adding it in. But I have to hold back on them sometimes because my shoulders will start acheing.



Monday 5/28/12(WK 5)

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Cable Rotators: 10x2x12
Pulldowns: PL5x12, PL7x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
365x3(DD shirt) 2 board
400x1(DD shirt) to chest, Planned opener

Close-Grip BP(thumb-length from smooth)
225x2x5

Chest-Supported Rows(plate loaded)
35x12
45x12
55x12
10x2x8(one-armed)
Rear DB Raises
10x12
15x12
20x12

(Very good workout. 400 felt really easy, and I am planning on opening up with that. Goal is 450 Bench.)

[byronsru24]

Thanks , I feel it helps with both shirted and raw bench. My bench increased alot since adding it in. But I have to hold back on them sometimes because my shoulders will start acheing.
)

I do them as a 2nd exercise on my speed bench days. What I've found that helps is to have 3 week waves with them. Week 1 Would be a heavy triple. Week 2 would be 2-3 sets of 5 with say 80% of what my triple was. Week 3 would be a volume day so 4-5 sets of 8-10. So far strength is improving each wave, and shoulders have never felt better.

[Coke]

Real nice how the benching has come along.

[muscle_g]

I do them as a 2nd exercise on my speed bench days. What I've found that helps is to have 3 week waves with them. Week 1 Would be a heavy triple. Week 2 would be 2-3 sets of 5 with say 80% of what my triple was. Week 3 would be a volume day so 4-5 sets of 8-10. So far strength is improving each wave, and shoulders have never felt better.

I normally do either sets of 3's or 5's

Real nice how the benching has come along.

Thanks Coke, bench training has been going great!!



Tuesday 5/29/12 Squats(WK 5)

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

SSB Box Squats(legal depth) walked out
50x5
140x3
230x2
320x1 added belt
370x1 added light Briefs
390x1 previous PR
410x1, 20lbs PR!!!
345x2, 3 sets

1-Legged Leg Press(plates on each side)
1PLx12
2PLx12
3PLx12
each leg

Reverse Hypers
70x12
95x12
120x12
Adducter/Abducter Machine
100x20
125x20
both in & out

Seated Calf Raises
140x3x20(2 legged)
50x2x20(1 legged)

Lying Weighted Ab Machine
30x20
35x20
40x20
45x20
Side Cable Crunches
90x20
100x20
110x20

(Great workout today!! Squats are feeling really strong. Also I feel like I had a little more in me but the walk out with the SSB is something else lol.)

[Brian Hopper]

Great job on the PR!!!

[muscle_g]

Great job on the PR!!!

Thanks Brian




Wednesday 5/30/12 Aux(WK 5)

Straight-Arm Pulldowns(w/fat-bar attachment)
40x12
50x12
60x12
70x12
Face Pulls
40x12
50x12
60x12
70x12

Williams Shrugs(static hold)
60x12
75x12
90x12
4-Way Neck Machine
20x2x15(front)
25x2x15(sides)
30x2x15(back)

Seated Crunch Machine
100x3x20

Calf Presses(on leg Press)
160x3x20

Reverse Ez-Bar Curls
25x3x20

Recumbent Bike: 15mins

(That was it, good workout.)

[muscle_g]

Thursday 5/31/12 Declines(WK 5)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Cable Rotators: 10x2x12
Pulldowns: 75x12, 90x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
325x6, 2 sets
305x8, last rep paused

Seated Cable Rows
100x12
125x12
150x12
60x2x10(one-armed)
Rear Delts on Pec-Dec(old school pec-dec)
30x12
40x12
50x12
DB Shrugs(static hold, hook grip)
60x12
70x12
80x12

Hammer Curls
20x12
25x12
30x12
Life Fitness Tricep Machine
50x12
60x12
70x12

(Good workout, all decline sets felt strong. Meet is next weekend so I didn't go any heavier then this on declines.)

[byronsru24]

Well look at you being all studly w/ the 3+ plate bench for reps...good job

[muscle_g]

Well look at you being all studly w/ the 3+ plate bench for reps...good job

lol I wish I was all studly and stuff haha




Friday 6/1/12 Deadlifts(WK 5)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 75x12, 90x12
Machine Shrugs: 90x2x12

Front Squats
45x5
135x3
185x1
205x1
225x1

Deadlifts- Sumo
135x3
225x3
315x3, 2 sets, added green reverse bands
135x5, 2 sets(conv, stiff-legged)
stopped there, glute and hamstring wanted to act up

Seated Leg Curls
70x12
90x12
Standing 1-legged Leg Curls
11x2x12
22x12
each leg

Calf Presses
2PLx4x25(2 legged)
1PLx3x20(1 legged)

Seated Hammer Crunches
40x3x20
Hanging Knee-Ups
BWx2x15

Recumbent Bike- 10mins
Stair Master- 5mins

(That was it. My glute and hamstring is really pissing me off because I aint able to deadlift heavy or do much worth while hamstring work. It's alot better but I can still feel it wanting to pull when deadlifting and doing heavy leg curls. But squats don't hurt it at all for some reason. Cardio went good, that stair master is something else lol.)

[Brian Hopper]

Are you still doing the meet even though your glute/hamstring is bothering you?

[muscle_g]

Are you still doing the meet even though your glute/hamstring is bothering you?

Competeing in bench only.

[muscle_g]

Monday 6/4/12 Bench(Meet WK)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 12x15
Pulldowns: 75x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x1

(That was it. Meet is this weekend so I'm just pumping some blood.)

[muscle_g]

Tuesday 6/5/12 Squats(Meet WK)

Warm-Up
Leg Extensions: 30x25, 50x25
Prone Leg Curls: 30x25, 50x25

Squats
45x10
135x3
225x2
275x1
315x1 Belt

(That was it, winding down for the meet.)

[byronsru24]

Hit a big bench PR at the meet man. I've found 1 lift meets can be a lot of fun cause you don't need to squat first haha.

[muscle_g]

Just got back from the meet, here are the results

Bench warm up's went ok

45x12
95x8
135x5
185x3
225x1
275x1
315x1 Slingshot
365x3 added shirt, 2 Board

1st- 400(3 whites, previous meet PR)
2nd- 425(3 whites, 25lbs meet PR!!)
3rd- 450(3 whites, 50lbs meet PR!!)

here's my 2nd and 3rd attempt videos(didn't get my opener)
http://www.youtube.com/watch?v=zI3fZ...2&feature=plcp

http://www.youtube.com/watch?v=t7oTp...1&feature=plcp
I placed first in the Men's Open 242's and also won overall best Bencher!!! I am dedicating my bench today to my Grandpa that passed away back in December. I really wish he could have been here to see it. Also never in my wildest dreams when I first started lifting did I think I'd ever hit a 400+ bench. and I am so happy to see it progess so nicely

[Coke]

I placed first in the Men's Open 242's and also won overall best Bencher!!

Awesome seeing you in the winner's circle, worked hard for it!!

[Tim K]

Great job today George! Congratulations!

The quality of the spotters left a little to be desired. The side spotters were too lax and the lift-off guy was too close. I guess that means it evened out?

[muscle_g]

Awesome seeing you in the winner's circle, worked hard for it!!

Thanks alot Coke

Great job today George! Congratulations!

The quality of the spotters left a little to be desired. The side spotters were too lax and the lift-off guy was too close. I guess that means it evened out?

Thanks Tim. yeah Scott's meets never have alot of spotters lol. The hand off guy is one of my training partners, he's actually the best hand off guy that I've ever had. Does a great job with it, he just get's nervous I guess.

[Brian Hopper]

Great job George!!!