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Thread: Muscle_G's powerlifting log

  1. #76
    WBB Team Captain Coke's Avatar
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    Must be nice, at least you can adjust the declines, ours is set at our gym.

  2. #77
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by CoCoa View Post
    Must be nice, at least you can adjust the declines, ours is set at our gym.
    Ours is a set decline, I put different height blocks under the end of the bench.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  3. #78
    Train Hardcore!!! muscle_g's Avatar
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    Monday 12/21/09 SQ/DL(WK 2)

    Warm-Up
    Leg Extensions: 35x50
    Seated Leg Curls: 50x50

    Squats
    45x10
    135x5
    225x5
    275x5(Belt)
    295x5(Belt)
    315x5(Belt)
    all sets done raw

    Reverse-Band Deadlifts(average bands)- Sumo
    135x3
    225x3
    315x3 added bands here
    405x2
    455x1(Briefs, Belt)
    495x1(Briefs, Belt)
    545x missed, this would have been a PR
    495x1, 2 sets(Max DL suit/straps up, Briefs, Belt)

    Assistance Work
    Hack Squats 3x6
    Hyper Extensions 2x15

    (That was it. The gym is closes early on Christmas Eve this week and I want get off work in time to make it there to deadlift so I combined the 2 workouts today. Gym is also closed Friday for Christmas so Wednesday will probably be my last workout for the week.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  4. #79
    Train Hardcore!!! muscle_g's Avatar
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    Tuesday 12/22/09 Bench(WK 2)

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

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    295x1
    310x3(DD shirt)
    320x3(DD shirt)
    330x3(DD shirt)
    Added 3 Board, took off shirt(POR Grip)
    275x5
    295x3
    Added 2 Board
    245x5
    265x5

    Assistance Work
    Incline BB Press(on Smith) 2x15
    Rope Tricep Pushdowns 3x12
    One-Arm DB Rows 3x12(each arm)
    DB Shrugs(static hold) 3x12
    Rear Delts(on cable Mach.) 3x12
    Wrsit Roller 2 sets(in each direction)

    (Good workout tonight, all bench sets felt really strong today.Ihope this keeps up so I can HOPEFULLY hit a PR bench lol.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  5. #80
    The Highland Brawler Geometheus's Avatar
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    Real nice bench work today... crazy volume!!!
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  6. #81
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Geometheus View Post
    Real nice bench work today... crazy volume!!!
    Thanks Man

    Wednesday 12/23/09 Accessory(WK 2)

    Nautilus 4-Way Neck Machine 2x20(all 4 sides)
    Hanging Knee-Ups 3x15
    Decline Crunches 2x10
    Standing BB Calf Raises(on Smith) 3x20
    Tibia Raises 3x20
    Reverse Thick-Bar Wrist Curls 3x20
    Grip Machine 2x20(each hand)

    (Good workout today, this will be my last workout this week. The gym closes at 2:00pm tomorrow and I have to work so I won't be able to make it to the gym. Be back at it hard Monday)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  7. #82
    Train Hardcore!!! muscle_g's Avatar
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    Next week I'll be getting a membership at another gym. I will not cancell my membership at the YMCA, because I will still be doing my lower body workouts there. I will probably do alot of my upper body work at the other gym, unless it's a heavy shirted day for bench due to lack of spotters(it's a 24hr gym and usually there is only you and maybe 1 or 2 other people in there at the same time, so I want to be safe)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  8. #83
    Train Hardcore!!! muscle_g's Avatar
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    Monday 12/28/09 Squats(WK 3)

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

    Reverse-Band Squats(green bands)
    45x10
    135x5
    225x5
    315x5 added bands here
    335x5
    365x5(Belt)
    385x5(Belt)
    405x5(Belt, Knee Wraps)

    after this I tried doing some deadlifts but that went like crap!! I will be doing them on Thursday by there self again from now on

    Assistance Work
    1-Legged Leg Press 3x12(each leg)
    Pull-Throughs(on cables) 3x12
    Adducter/Abducter Machine 2x20(both in & out)
    Calf work
    Ab work

    (Had a pretty good squat workout today, almost puked after doing the 405 for 5 reps.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  9. #84
    WBB Team Captain Coke's Avatar
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    Fine squats and all man.

  10. #85
    Train Hardcore!!! muscle_g's Avatar
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    Wednesday

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

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    315x1(DD shirt)
    335x1, 2 sets(DD shirt) Planned opener

    Speed Bench(against doubled mini's)
    95x3, 6 sets(done with wide, med, close grips)

    (Missed my normal tuesday's bench workout, so I made it up and lifted Wednesday. My bench sets felt off, hadn't ate or drank enough fluids and it showed. Not gonna be able to workout Friday so I also done some speed benches also.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  11. #86
    Train Hardcore!!! muscle_g's Avatar
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    Thursday 12/31/09 Deadlifts(WK 3)

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

    Speed Deadlifts(standing on a 100lbs plate)- Conv
    135x5
    225x3
    315x2, 6 sets(3 sets conv, 3 sets sumo)

    Zercher Pin Squats(w/SSB)
    155 3x5

    Band Good Mornings(green band)
    3x20

    (That was it, still feeling tired. Deadlifts had good speed. The gym will be closed tomorrow so I this will be my last workout this week, will start back up come Monday.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  12. #87
    Train Hardcore!!! muscle_g's Avatar
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    My routine that I've been doing has worked out great for me this year, but working out 5 days in a row has been running me down into the ground and also also with the Holiday's. So I'm dropping my accessory day that I've been doing on Wednesday's in order to allow for more rest during the week. It will be a 2 on, 1 off, 2 on, 2 off routine, so starting Monday this is what my routine is gonna look like.

    Mon- Squats
    Tue- Bench
    Thu- Deadlifts
    Fri- Accessory
    Last edited by muscle_g; 01-04-2010 at 06:35 PM.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  13. #88
    WBB Team Captain Coke's Avatar
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    Liking the 4-day plan and the back-to-back workouts George.

  14. #89
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by CoCoa View Post
    Liking the 4-day plan and the back-to-back workouts George.
    Thanks Coke




    Monday 1/4/10 Squats(WK 1)

    Treadmill- 5mins

    Squats
    45x10
    135x5
    225x5
    275x5
    295x5
    315x5
    225x3x3(close-stance, paused)

    Leg Press
    285x12
    485x12
    685x12
    885x8
    285x10, 2 sets(1 legged)

    Cable Pull-Throughs
    90x12
    110x12
    130x12
    Adducter/Abducter Machine
    100x20, 2 sets(both in & out)

    Calf work
    Ab work

    (Had a ok workout today, I haven't been able to work out like I'm supposed to these last couple of weeks because of the holidays. Everything still felt good despite everything though.)
    Last edited by muscle_g; 01-05-2010 at 06:25 PM.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  15. #90
    WBB Team Captain Coke's Avatar
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    Solid session throughout bro.

  16. #91
    Train Hardcore!!! muscle_g's Avatar
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    Tuesday 1/5/10 Bench(WK 1)

    Elliptical- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    240x6
    245x6
    225x8
    Rack Lockouts
    275x5
    295x5
    315x3

    Decline DB Press
    55x2x6

    Seated Shoulder Press(on Smith)
    140x2x6
    Rear Delts(on Cable)
    15x12
    20x12
    25x12
    Seated Side Raises
    10x12
    12x12
    15x12

    Lying DB Tricep Extensions
    25x12
    30x12
    35x7(burnt)
    One-Arm Tricep Pushdowns
    40x12
    50x12
    60x8
    each arm

    (Good workout, bench sets felt strong tonight. I already can't wait to get back into my gear lol.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  17. #92
    WBB Team Captain Coke's Avatar
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    Effort is looking good dude.

  18. #93
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by CoCoa View Post
    Effort is looking good dude.
    Thanks coke, just doing some raw work for now.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  19. #94
    The Highland Brawler Geometheus's Avatar
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    Quote Originally Posted by muscle_g View Post
    My routine that I've been doing has worked out great for me this year, but working out 5 days in a row has been running me down into the ground and also also with the Holiday's. So I'm dropping my accessory day that I've been doing on Wednesday's in order to allow for more rest during the week. It will be a 2 on, 1 off, 2 on, 2 off routine, so starting Monday this is what my routine is gonna look like.

    Mon- Squats
    Tue- Bench
    Thu- Deadlifts
    Fri- Accessory
    I like the way the new routine looks. You got to take recovery seriously too particularly when you are moving the weights and doing the volumes you are my friend
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  20. #95
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Geometheus View Post
    I like the way the new routine looks. You got to take recovery seriously too particularly when you are moving the weights and doing the volumes you are my friend
    Yea, I am finding that more rest is good I have always loved the higher volume training.



    Saturday 1/9/10 Deadlifts(WK 1)

    Speed Pulls
    135x2x3
    225x2x3
    315x2x3
    on each weight one set was conv stance and the 2nd was sumo stance

    Zercher Pin Squats
    135x5
    185x5
    225x5

    Nuetral-Grip Pulldowns
    100x12
    120x12
    140x12
    T-Bar Rows(just weight on bar)
    50x12
    85x12
    125x12
    25x10, 2 sets (1 armed)
    Williams Shrugs
    50x3x12

    Hammer Curls
    25x12
    30x12
    35x12
    One-Armed Concentration Curls
    20x3x12(each arm)

    Grip work

    (Had an ok workout, haven't slep good in the last 3 nights and also I haven't eaten enough today. This isn't my normal deadlift day so I didn't go heavy since I've got to squat Monday.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  21. #96
    Train Hardcore!!! muscle_g's Avatar
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    Monday 1/10/10 Squats(WK 2)

    Elliptical- 5mins

    High-Box Squats(2in above depth)
    45x10
    135x5
    225x5
    315x5
    365x5 added belt here
    405x5
    455x5 added knee wraps here, this is a raw 5 rep PR
    225x5, 2 sets(close-stance, set box to depth here) no belt or wraps

    Hack Squats
    280x2x6

    Band Good Mornings(green band)
    2x15

    Leg Curls
    80x12
    90x12
    100x12
    50x2x10(1 legged)

    (That was it, squat sets felt nice and strong. I hit a 5 rep raw PR so that's good. Also I had to kinda rush through everything because I had to make it to a PTA meeting at my children's school, so I was not able to get in any ab or calf work.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  22. #97
    The Highland Brawler Geometheus's Avatar
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    Nice work on the 5 rep RAW PR!!! How much of a difference does the equipment make for you on reps? on weight?
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  23. #98
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Geometheus View Post
    Nice work on the 5 rep RAW PR!!! How much of a difference does the equipment make for you on reps? on weight?
    It's been a long time since I've squatted raw so I have no idea what my raw max is. With a little more raw training I think I might could get a full squat of 405-410 in just a belt and knee wraps. With a suit/briefs/wraps the most I have got in training was 600 and I have doubled 550-560.

    Bench my raw PR is 310 and shirted PR is 385

    Deadlifts sumo raw PR is around 440-445 and suited PR is 480
    Last edited by muscle_g; 01-11-2010 at 08:20 PM.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  24. #99
    Train Hardcore!!! muscle_g's Avatar
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    Tuesday 1/12/10 Bench(WK 2)

    Recumbent Bike- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    245x6
    250x6
    230x8
    275x3 added reverse bands(green bands)
    295x3
    315x2

    Incline DB Press
    50x15
    50x10

    Face Pulls
    90x12
    110x12
    130x12
    V-Bar Pulldowns
    100x12
    120x12
    140x12

    Rope Tricep Pushdowns/Overhead Rope Curls
    90x3x12
    superstted

    (That was it, was still feeling pretty tired from squats yesterday and I had to rush because the wife was wanting to govisit her uncle.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  25. #100
    WBB Team Captain Coke's Avatar
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    Doing great, nice benching and all...killer 455 x 5 squats.

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