Muscle_G's powerlifting log

[Coke]

Good lifting all week long man.

[muscle_g]

Thanks Coke



Monday 7/9/12 Bench(WK 3)

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 75x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
265x6
270x6
245x8

Fat-Bar BP(POR grip)
210x5
230x5
250x5

Seated Cable Rows(Wide-Neutral Grip)
100x12
125x12
150x10
50x2x10(one-armed)
Rear DB Raises
15x12
20x12
25x12

Hammer Curls
25x12
30x12
35x12
One-Arm Rope Pushdowns
20x20
30x20
each arm

Machine Shrugs(static hold)
100x12
120x12
140x12

Weighted Lying AB Bench Machine
30x20
35x20
40x20

(That was it, bench sets felt good today. 270 was strong but the last couple of reps I had to work for.)

[Tim K]

Strong bench George!

[muscle_g]

Strong bench George!

Thanks alot Tim



Tuesday 7/10/12 Squats(WK 3)

Warm-Up
Reverse Hypers
45x15, 55x12

Squats
45x5 close-stance
45x5 med-stance
45x5 comp stance
135x3
225x2
275x1
315x1 added belt
365x1 added light Briefs
385x2, 6 sets

Close-Stance Squats
275x3
295x3
315x3 Belt

Ultra-Wide Stance Squats
135x10
145x10

Reverse Hypers
90x12
145x2x12

(That was it, squats are feeling stronger every week. Didn't hit calves and abs today, I am beat!!)

[muscle_g]

Wednesday 7/11/12 Aux(WK 3)

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Wide-Grip Pulldowns
60x12
75x12
90x12

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

Seated Hammer Crunches
20x3x20

Seated Calf Raises
50x3x20

Reverse BB Curls
20x3x20

Recumbent Bike: 20mins

(That was it, just a normal auxiliary workout.)

[J L S]

nice work man! strong benching earlier in the week too!

[Brian Hopper]

Training is looking good George!!!

[muscle_g]

nice work man! strong benching earlier in the week too!

Training is looking good George!!!

Thanks guys




Thursday 7/12/12 Bench(WK 3)

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

Illegal Wide-Grip Bench Press
45x12
95x8
135x5
185x3
205x8
215x8
225x8

Wide-Grip Pulldowns
105x12
120x12
135x12
Seated Cable Rows(close-grip)
90x12
110x12
130x12

Rear Delts on Pec-Dec
100x12
110x12
120x12

Hammer Curls
20x12
30x12
40x12

DB Shrugs(hook grip, static hold)
50x12
60x12
70x12

Hanging Knee-Raises
BWx2x15

(That was it, none of my training partners showed up and right elbow was feeling like sh*t so I didn't get my declines in today.)

[J L S]

nice work! strong illegal wides! hope that elbow heals up fast!

[muscle_g]

nice work! strong illegal wides! hope that elbow heals up fast!

Thanks




Friday 7/13/12 Deadlifts(WK 3)

Warm-Up
Leg Extensions: 20x20, 40x20
Seated Leg Curls: 30x20, 50x20
Pulldowns: 75x12, 90x12

Front Squats
45x5
95x3
135x1
185x1
225x1
275x1

Hammer Machine Deadlifts
405x3
455x3
500x3

Deadlifts- Conv
135x3
225x1
275x1
315x1
360x1, 8 sets added Belt

Stiff-Legged DL's(standing on a 25lbs bumper plate, hook grip)
185+50lbs of chains 3x5

Kneeling 1-Legged Leg Curls
50x3x12
each leg

Seated Hammer Crunches
20x20
30x20
40x20

(That was it, everything felt good. Still can feel the glute when I move and pull certain weights.)

[muscle_g]

Monday 7/16/12 Bench(WK 4)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
270x6
270x5, missed 6th rep
250x8

Slingshot Bench
275x5
295x5
315x5

(That was it, feeling kinda crappy today so I stopped there.)

[muscle_g]

Tuesday 7/17/12 Squats(WK 4)

Warm-Up
Leg Extensions: 20x25, 40x25
Seated Leg Curls:35x25, 50x25

Squats
45x5 close-stance
45x5 med-stance
45x5 comp-stance
135x3
225x2
275x1
315x1 added belt
365x1 added light Briefs
395x2, 5 sets added Hardcore suit/straps down

Close-Stance Squats
225x5
245x5
265x5
no gear

Treadmill: 10mins

(Squats sets felt strong. No accessory work today, starting to feel some overtraining systems.)

[muscle_g]

Wednesday 7/18/12 Aux(WK 4)

Straight-Arm Pulldowns
40x12
50x12
60x12
Face Pulls
40x12
50x12
60x12
Wide-Grip Pulldowns
75x12
90x12
105x12

Hammer Shrugs
135x3x20
BB Upright Rows
20x12
30x12
40x12
4-Way Neck Machine
25x2x15(all 4 sides)

Hammer Crunches
20x3x20

Calf Presses(on leg press)
180x3x20

Reverse BB Curls
20x20
30x20
20x20

Recumbent Bike: 20mins

(That was it.)

[Coke]

In a nice groove G, doing quite well.

[muscle_g]

In a nice groove G, doing quite well.

Thanks coke

[muscle_g]

Thursday 7/19/12 Bench(WK 4)

Warm-Up
Side Raises: 10x15, 2 sets
Hammer Curls: 10x15, 2 sets

Close-Grip Bench(thumb-length from smooth)
45x12
95x8
135x5
185x3
225x2
275x5, 3 sets, added slingshot here
295x5
315x4, missed 5th

after this I just done some accessory work for biceps and triceps

Elliptical: 10mins
Recumbent Bike: 10mins

(That was it. Training partners were about 30mins late today, so I was just trying out some new things. I really like the close-grips with the sling shot, can really feel the triceps working.)

[Coke]

I really like the close-grips with the sling shot, can really feel the triceps working.

Sounds great man.

[muscle_g]

Friday 7/20/12 Deadlifts(WK 4)

Warm-Up
Reverse Hypers: 105x2x12

Front Squats(down to box)
45x5
95x3
135x1
225x3
245x3 added belt
265x3 PR triple!!

Deadlifts- sumo
135x3
225x1
315x1
370x1, 6 sets added T-Rex suit here( 3 sets straps down, 3 sets straps up)

Kneeling 1-Legged Leg Curls(plate loaded)
25x3x12
each leg
Glute Machine(1 legged)
44x12
55x12
each leg

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

Standing Cable Crunches
100x15
120x15
140x15

(That was it. On the 3rd set with deadlifts my glute popped and started hurting, so I stopped at 6 sets instead of 8.. After I put the straps up it seemed to not hurt as bad. I'm still gonna have to go with a conventional stance for awhile to take pressur off of the glute.)

[Brian Hopper]

Damn bro, sorry to hear about your glute. Hopefully it'll heal up fast for you. Good job on the FS triple PR!!!

[muscle_g]

Damn bro, sorry to hear about your glute. Hopefully it'll heal up fast for you. Good job on the FS triple PR!!!

Thanks Brian, it's been injuried for about 2 months now.




Tuesday 7/24/12 Squats(WK 5)

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

Squats
45x5 close-stance
45x5 med-stance
45x5 comp-stance
135x3
225x2
275x1
315x1 added belt
365x1 added light briefs
400x2, 5 sets added hardcore/straps down(loose knee wraps on last 2 sets)

SSB Close-Stance Squats(slight pause at the bottom)
190x3x5

Prone Leg Curls
60x12
70x12
80x8 glute hurting
1-Legged Glute Machine
55x2x15
each leg

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

Seated Hammer Crunches
30x20
40x20
50x20
Side Cable Crunches
80x20
100x20
120x20

(That was it, squats felt OK.)

[dbc3po]

Wanted to give you a heads up, that Nov Spf meet isnt going to happen. They moved it back to January. The meet to do is DOnnies Ipa meet in Columbia on Sept. 28th. It will be just like the APF meets he used to help Will with but IPA sanctioned. The judging will be good and fair and all of Dons meets are always fun. I will be there. We have 2 guys I know doing it, Cody (2250 total) and Blake who should go over 2000 as well.

[muscle_g]

Wanted to give you a heads up, that Nov Spf meet isnt going to happen. They moved it back to January. The meet to do is DOnnies Ipa meet in Columbia on Sept. 28th. It will be just like the APF meets he used to help Will with but IPA sanctioned. The judging will be good and fair and all of Dons meets are always fun. I will be there. We have 2 guys I know doing it, Cody (2250 total) and Blake who should go over 2000 as well.

I'll check into it. Right now with the way my ass is feeling, a full meet is out of the question unless it heals up by then.

[J L S]

nice work muscle G! nice PR on the front squat back there! what did you/have you done to your glute!?

[muscle_g]

I pulled it pretty bad back in May doing ghetto glute-ham raises, and it has been screwed up ever since.

[Tim K]

I pulled it pretty bad back in May doing ghetto glute-ham raises, and it has been screwed up ever since.

Let it heal. You'll get further taking enough time off to fully recover than you will by constantly irritating the injury.