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Thread: Muscle_G's powerlifting log

  1. #101
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by CoCoa View Post
    Doing great, nice benching and all...killer 455 x 5 squats.
    Thanks coke




    Thursday 1/14/10 DE SQ/DL(WK 2)

    Treadmill- 5mins

    Speed SSB Squats(against Green Bands)
    115(+ Bands) 3, 10 sets

    Speed Pulls(against 2 Mini's)
    135x3
    185x3
    225x3

    1-Legged Leg Press
    285x12
    305x12
    325x12
    each leg
    1-Legged Leg Curls
    50x12
    60x12
    70x12
    each leg

    Standing Calf Raises(this machine is heavy)
    70x3x20

    Standing Cable Crunches(facing weight stack)
    100x12
    120x12
    140x12
    160x12
    facing away from weight stack
    120x12
    140x12
    DB Side Bends
    60x15
    70x15
    80x15
    Nautilus Lower Back Machine
    65x15
    80x15
    90x15

    (Very good workout tonight, I really think the speed work is gonna help me with my lifts. The SSB is new to me and it's alot harder than a regular bar but I think it's really gonna help me out espeacially working it with the speed squats.)
    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

  2. #102
    The Highland Brawler Geometheus's Avatar
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    Quote Originally Posted by muscle_g View Post
    1-Legged Leg Press
    285x12
    305x12
    325x12
    each leg
    Very nice 1-Legged Leg Press work, great 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

  3. #103
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Geometheus View Post
    Very nice 1-Legged Leg Press work, great volume!
    Thanks man
    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. #104
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    Friday 1/15/10 DE Bench(WK 2)

    Recumbent Bike- 5mins

    Speed Bench(against doubled mini's)
    100x3, 9 sets
    3 sets with comp grip, 3 sets with med grip, 3 sets with close grip

    Machine Shoulder Press
    100x12
    120x12
    140x12
    Reverse-Grip Pulldowns
    100x12
    120x12
    140x12

    Rear Delt Raises(on Incline bench)
    10x12
    15x12
    20x12
    Machine Side Raises
    50x12
    65x12
    80x12

    JM Press
    65x3x6
    BB Curls
    65x3x8

    4-Way Neck Machine
    30x2x20
    all 4 sides

    (Good workout speed bench sets were really fast. I had my wife watch me on all sets.)
    Last edited by muscle_g; 01-15-2010 at 05:58 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

  5. #105
    The Highland Brawler Geometheus's Avatar
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    Quote Originally Posted by muscle_g View Post
    4-Way Neck Machine
    30x2x20
    all 4 sides
    I am so jealous of your 4-Way Neck Machine... I have only been a member of one gym over the past 10 years that had one and it was great
    ~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. #106
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Geometheus View Post
    I am so jealous of your 4-Way Neck Machine... I have only been a member of one gym over the past 10 years that had one and it was great
    I love working my neck. I think having a big necl shows a sence of power and plus it just looks plain old AWESOME!! 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

  7. #107
    WBB Team Captain Coke's Avatar
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    Nice job for both days George.

  8. #108
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by CoCoa View Post
    Nice job for both days George.
    Thanks alot Coke, I really want to get a good total this year.
    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. #109
    Train Hardcore!!! muscle_g's Avatar
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    I know my original idea was Westside training, but I've been thinking. I was thinking of maybe just keeping a squat day and a deadlift day, and maybe just rearranging my original routine like this
    Mon- Bench
    Tue- Squat
    Thu- Decline
    Fri- Deadlifts

    This way squatting heavy on Tuesday wouldn't be affecting my bench. Because I never feel like benching heavy on Tuesday after doing heavy squats on Monday. Recovery is what I'm after and also I really feel like the declines help my bench. With cutting out my assistance day on Wednesday's I feel like I get better recovery, and doing heavy Bench on Monday's and then squatting on Tuesday's will help with bringing my bench up. What do y'all think?
    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

  10. #110
    WBB Team Captain Coke's Avatar
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    Looks like a pretty good plan to me man, go for it.

  11. #111
    Train Hardcore!!! muscle_g's Avatar
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    Monday 1/18/10 Bench

    Elliptical- 5mins

    Warm-Up
    Standing Rotators: 3x12, 5x12
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 15x15
    Pull Downs: 80x12, 90x12

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    250x6
    255x6
    235x8
    didn't get to do any lockout work, the rack was occupied and my wife went to her cardio class so boards were out too

    Flat DB Press
    40x2x20
    Incline Tate Presses
    30x10
    35x10
    40x10

    Nautilus Compound Rows
    160x12
    210x12
    250x12
    DB Shrugs(static hold)
    60x12
    80x12
    100x12
    Band Pull-Aparts(mini band)
    3x15

    Hammer Curls
    25x12
    30x12
    35x12
    Wrist Roller
    3 sets(reverse and overhand grip)

    (Very good workout, I think I'm gonna like doing bench on Monday's. Also I tried out the false grip today and it felt alot better on my wrists, maybe this helped with the pressing power. Because with this grip I felt it alot in the triceps.)
    Last edited by muscle_g; 01-18-2010 at 06:50 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

  12. #112
    WBB Team Captain Coke's Avatar
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    My former training partner used to be digging false grips, glad they are working well for you.

  13. #113
    The Highland Brawler Geometheus's Avatar
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    Good luck but be careful with that false grip. I have used it in the past but I didnt stick with it for more than a few months because it always made me too nervous Maybe that makes me a baby but I like my grip in between the weight and my trachea. Nice DB Shrugs.... do you ever work with BB Shrugs based on the reps you were doing I would think you could definitly put on some big weight that way.
    ~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

  14. #114
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by CoCoa View Post
    My former training partner used to be digging false grips, glad they are working well for you.
    Quote Originally Posted by Geometheus View Post
    Good luck but be careful with that false grip. I have used it in the past but I didnt stick with it for more than a few months because it always made me too nervous Maybe that makes me a baby but I like my grip in between the weight and my trachea. Nice DB Shrugs.... do you ever work with BB Shrugs based on the reps you were doing I would think you could definitly put on some big weight that way.
    The false grip is just something I'm playing around with for now. When I get into my heavy shirted work it'll be a different story, on what grip I will really end up using. I just felt that it was easier on my wrists.
    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. #115
    Train Hardcore!!! muscle_g's Avatar
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    Tuesday 1/19/10 Squats

    Treadmill- 5mins

    Warm-Up
    Leg Extensions: 35x25, 50x25
    Leg Curls: 50x25, 60x25

    Reverse-Band Squats(green bands)
    45x10
    135x5
    225x5
    315x5 added bands here
    365x5
    405x5(Belt)
    425x5(Belt, Knee Wraps)

    Leg Press
    285x12
    485x12
    685x12

    (That was it, squats felt good today. Got to the gym late so I didn't have time to get in any hip, calves, or Ab work in.)
    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

  16. #116
    WBB Team Captain Coke's Avatar
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    Leg session is ace bro.

  17. #117
    Train Hardcore!!! muscle_g's Avatar
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    Thursday 1/21/10 Declines

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 15x15
    Pull Downs: 80x12, 90x12

    Decline Press(POR grip)
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    315x6, 2 sets
    295x7, missed 8th rep at lockout

    Seated DB Shoulder Press
    50x15
    50x8
    V-Bar Pulldowns
    90x12
    110x12
    130x12

    Rear Delt Raises(on Incline)
    10x12
    15x12
    20x12
    Side Raises
    10x12
    12x12
    15x12

    One-Arm Overhead Extensions
    30x3x12(each arm)
    One-Arm DB Preacher Curls
    20x3x12(each arm)

    Nautilus 4-Way Neck Machine
    45x2x20(all 4 sides)

    (Had a pretty good workout. I was surprised with my declines because I haven't done them in over a month.)
    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

  18. #118
    The Highland Brawler Geometheus's Avatar
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    Nice work on those declines!
    ~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

  19. #119
    Train Hardcore!!! muscle_g's Avatar
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    Friday 1/22/10 Deadlifts

    Warm-Up
    Leg Extensions: 50x25
    Seated Leg Curls: 50x25

    Deadlifts- Conv
    225x5
    315x5
    365x5
    405x4

    Zercher Squats(off Box, w/SSB)
    155x5
    205x5
    245x5

    DB Lunges
    20x3x6(each leg)
    supersetted w/
    One-Arm Kettlebell Swings
    20x3x10(each arm)

    (That was it, I'm in a pretty pissed mood today so nothing much to talk about.)
    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

  20. #120
    The Highland Brawler Geometheus's Avatar
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    Being pissy must have helped out your deadlifts because that looks like real good volume for those weights!
    ~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

  21. #121
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Geometheus View Post
    Being pissy must have helped out your deadlifts because that looks like real good volume for those weights!
    Haha thanks man, I was hoping to hit 405 for a 5 rep PR but I missed my 5th rep right at the knees. Just ran out of gas I guess. Also this is the first time I have deadlifted since my meet back in December.
    Last edited by muscle_g; 01-23-2010 at 08:27 AM.
    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. #122
    WBB Team Captain Coke's Avatar
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    Fine efforts overall dude.

  23. #123
    Train Hardcore!!! muscle_g's Avatar
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    Monday 1/25/10 Bench

    Warm-Up
    Standing Rotators: 3x12, 5x12
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 15x15
    Pull Downs: 80x12, 90x12

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    255x6
    260x6
    235x8
    315x2, 3 sets(added Reverse-Bands here)

    Incline BB Press
    135x3x6
    Cable Flyes
    60x2x12

    Machine Shoulder Press
    100x12
    120x12
    140x12
    Seated Side Raises
    10x12
    15x12
    20x12

    Lying Ez-Bar Extensions
    70x3x10
    Cable Tricep Kickbacks
    15x3x12(each arm)

    (That was it, gym was packed and everyone was doing Upper Body(it's Monday imagine that) couldn't hit any Upper Back work so I just done some exercises I hadn't done in awhile. I think for this reason that next week I will be back squatting on Monday's again.)
    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. #124
    WBB Team Captain Coke's Avatar
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    Solid push day workout George.

  25. #125
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by CoCoa View Post
    Solid push day workout George.
    Thanks coke


    Wednesday 1/27/10 SQ/DL

    Exercise Bike- 5mins

    Squats
    45x10
    135x5
    225x5
    275x3
    315x3
    335x1 added belt here
    365x1 this might have been a little high

    Reverse-Band Deficit DL's- Conv(standing on a 100lbs plate)
    135x5
    225x3
    315x3 added bands here
    405x1
    455x1 added belt here, this is a PR for deficit DL's
    495x1 another PR!!

    1-Legged Leg Press
    355x2x12(each leg)
    SSB Good Mornings
    135x2x10

    Seated Calf Raises
    85x3x20(2 legged)
    45x2x20(1 legged)

    Standing-Side Cable Crunches
    100x15
    120x15
    140x15
    Standing Cable Crunches(facing away from weight stack)
    110x12
    130x12
    150x9
    150x12 facing weight stack
    170x12
    190x12
    Nautilus Lower Back Machine
    80x15
    95x15
    110x15

    (Squat workout didn't go so great, but my deadlifts went awesome!!! Had lots of energy today I think I'm liking the 3 day split.)
    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

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