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Thread: Muscle_G's powerlifting log

  1. #1276
    Train Hardcore!!! muscle_g's Avatar
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    Thu- Decline Press day

    Thursday 8/4/11 Declines(WK 4)

    Warm-Up
    Side Raises:5x12, 8x12
    Hammer Curls: 10x15, 12x15
    Pulldows: 70x12, 9012

    Decline Press(pinkies just inside of ring)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    290x6
    295x6
    270x8

    Hammer-Low Rows(weight on each side)
    55x12
    65x12
    75x12
    85x12
    45x2x12(one-armed)

    Rear Delts on Pec-Dec
    60x12
    70x12
    85x12
    Side Raises
    10x12
    15x12
    20x12

    Hammer Curls
    25x12
    35x12
    45x12

    BB Shrugs(static hold)
    135x12
    155x12
    155x12
    didn't go heavy on these, just pumping them up

    (That was it, all decline sets felt really strong today. Didn't have a handoff man today so I hd to set the bench right up under the rack so I could unrack it myself. Als was in a rush toda, my childrens bible school play was tonight so I got this workout in in just under an hour.)
    Last edited by muscle_g; 08-04-2011 at 07:37 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

  2. #1277
    Moderator Brian Hopper's Avatar
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    Nice work George!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  3. #1278
    Powerlifter/Strongman J L S's Avatar
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    heavy declines! good work!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  4. #1279
    Become Unbreakable Mark!'s Avatar
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    Great work G.
    "Light Weight"

    260's by May

  5. #1280
    Train Hardcore!!! muscle_g's Avatar
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    Fri- Deadlift day

    Thanks everyone



    Friday 8/5/11 Deadlifts(WK 4)

    Warm-Up
    Leg Extensions: 35x25, 50x25
    Seated Leg Curls: 35x25, 50x25
    Pulldowns: 70x12, 80x12

    Front Squats
    45x5
    95x3
    135x1
    155x3
    185x3
    205x3, this is a 3 rep PR

    Deadlifts- Conv
    135x3
    225x3
    315x5
    335x5
    350x5
    365x5 added belt here
    385x5

    Dimmel DL's
    135x10
    155x10
    175x10
    Seated Leg Curls
    95x12
    110x12
    125x12

    Seated Calf Raises
    70x3x20(2 legged)
    25x2x20(1 legged)

    Ab Coaster
    3 sets of 20
    Seated Crunch Machine
    100x20
    110x20
    120x20

    (Had a pretty good workout today. I hit a 3 rep PR on front squats(last time I did this weight I only got 2 reps), and all deadlift sets felt really strong. Gonna do some rep work on deads for a litlle while, rep work seems to be working pretty good for squats, so I see no reason not to do it for pulls.)
    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

  6. #1281
    Become Unbreakable Mark!'s Avatar
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    Rep work always does me good for a few weeks at least before going back to singles. Solid work man. Way to be at it.
    "Light Weight"

    260's by May

  7. #1282
    WBB Team Captain Coke's Avatar
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    The back-to-back sessions are ace bro.

  8. #1283
    Moderator Brian Hopper's Avatar
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    Great session G!!! How do you like Dimmel deadlifts? I've done them a few times and they burn, lol. I might start adding them in my cycle.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  9. #1284
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Mark! View Post
    Rep work always does me good for a few weeks at least before going back to singles. Solid work man. Way to be at it.
    Thanks Mark

    Quote Originally Posted by CoCoa View Post
    The back-to-back sessions are ace bro.
    Thanks Coke

    Quote Originally Posted by Brian Hopper View Post
    Great session G!!! How do you like Dimmel deadlifts? I've done them a few times and they burn, lol. I might start adding them in my cycle.
    I've just recently started doing them these past couple of weeks, John Pinder said they would help me with pushing my hips through at lock-out so I am gonna alternate them with stiff-leggs from week to week.
    Last edited by muscle_g; 08-07-2011 at 10:28 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

  10. #1285
    Train Hardcore!!! muscle_g's Avatar
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    Mon- Bench Press day

    Monday 8/8/11 Bench(WK 5)

    Warm-Up
    Standing Rotators: 3x12, 5x12
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 12x15
    Pulldowns: 70x12, 80x12
    Ext. Rotators w/tubing: 2 set of 15

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    255x6
    275x3
    285x2, this is a 2 rep raw PR
    235x8, last rep paused
    Thick-Bar Press(POR grip)
    160x5
    210x5
    160x5

    JM Press
    65x12
    85x2x8

    Hammer-High Rows(weight on each side)
    45x12
    70x12
    80x12
    90x12
    70x2x10(one-armed)

    Rear Delts on Pec-Dec(old school pec-dec
    45x12
    60x12
    75x12

    Hammer Curls
    20x12
    25x12
    30x12

    Hammer Shrugs(static hold)
    90x12
    180x12
    270x12

    (That was it. Had a pretty good workout today, got a 2 rep raw PR on bench. Everything is feeling pretty strong.)
    Last edited by muscle_g; 08-08-2011 at 07:05 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

  11. #1286
    Moderator Brian Hopper's Avatar
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    Oh yeah, they will help with that transition and speed of pushing them through. When you bring the bar back down to your knees, do you rest for a moment....and then pow? lol, I've found this to work out pretty well.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  12. #1287
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Oh yeah, they will help with that transition and speed of pushing them through. When you bring the bar back down to your knees, do you rest for a moment....and then pow? lol, I've found this to work out pretty well.
    Yea I did a slight pause when I get to the knees and then explode to lockout. I feel it really hits the glutes and a little bit in the hamstrings.
    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. #1288
    Train Hardcore!!! muscle_g's Avatar
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    Tue- Squat day

    Tuesday 8/9/11 Squats(WK 5)

    Warm-Up
    Leg Extensions: 35x25, 50x25
    Leg Curls: 30x25, 40x25
    Reverse Hypers: 45x15, 55x15

    Box Squats(legal depth)
    45x10
    135x5
    185x5
    225x5
    275x3
    295x3
    315x3
    335x3 added belt here
    365x1
    385x1, previous PR I believe I had maybe another 5-10lbs in me
    405x missed, I shot forward when I came up off of the box

    SSB Close-Stance Squats
    140x5
    190x5
    230x5

    45 Degree Hypers
    35x3x10
    Multi-Hip Machine
    70x2x15(back and front)

    Hammer Calf Presses
    180x3x25(2 legged)
    90x2x20(1 legged)

    Standing Cable Crunches
    100x15
    120x15
    140x15
    160x15
    180x15
    DB Side Bends
    50x20
    60x20
    70x20

    (Had a pretty good workout. Squats felt strong, but I was pretty pissed at myself for missing the 405! Oh well there's always next time.)
    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

  14. #1289
    Moderator Brian Hopper's Avatar
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    Same here, I feel them from my lower back on down...lol.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  15. #1290
    WBB Team Captain Coke's Avatar
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    4pps box squats next time, no problem man, lol.

  16. #1291
    Train Hardcore!!! muscle_g's Avatar
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    Thu- Decline Press day

    Thursday 8/11/11 Declines(WK 5)

    Warm-Up
    Standing Rotators: 5x12, 8x12
    Side Raises: 8x12, 10x12
    Hammer Curls: 10x15, 12x15
    Pulldowns: 70x12, 80x12

    Decline Press(pinkies just inside of ring)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    295x6
    300x6, last rep paused
    275x8

    Hammer-Low Rows(weight on each side)
    70x12
    80x12
    90x12
    100x12
    55x2x12(one-armed)

    Rear Delts on Pec-Dec
    60x12
    70x12
    85x12
    Seated Side Raises
    5lbs DB's 2 sets of 25

    Hammer Curls
    30x12
    35x12
    40x12

    DB Shrugs(static hold)
    55x12
    65x12
    75x12

    (Good workout today, all decline sets felt really strong and I could really feel my triceps working today.)
    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. #1292
    Senior Member
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    Everything is looking solid and on track George!

  18. #1293
    Moderator Brian Hopper's Avatar
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    Nice session George.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  19. #1294
    Train Hardcore!!! muscle_g's Avatar
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    Fri- Deadlift day

    Friday 8/12/11 Deadlifts(WK 5)

    Warm-Up
    Leg Extensions: 30x25, 45x25
    Seated Leg curls: 30x25, 40x25
    Pulldowns: 70x12, 90x12
    Reverse Hypers: 45x15, 55x15

    Front Squats
    45x5
    95x3
    135x1
    185x3
    205x3
    225x3(Belt) PR!!!!

    Speed Deadlifts
    135x3
    225x3
    315x1, 10 sets(5 sets conv, 5 sets sumo) all different grips

    Stiff-Legged DL's
    225x3x5
    Kneeling 1-Legged Leg Curls
    70x12
    90x2x12
    each leg

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

    Decline Sit-Ups
    BWx15
    25x12
    35x10
    Side Cable Cunches
    80x15
    100x15
    120x15

    (Good workout. Didn't go heavy on deadlifts today because my back and hips need adjusting, so I'm going to the chiropractor some time next week. All speed pulls felt fast and easy, also I hit my goal weight for this training cycle today on front squats with 225 for 3 reps which is a PR!!!)
    Last edited by muscle_g; 08-12-2011 at 07:39 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

  20. #1295
    WBB Team Captain Coke's Avatar
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    Nice job with the consecutive efforts, especially like the front squats.

  21. #1296
    THE 800 QUEST NickAus's Avatar
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    Nice PR bro!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  22. #1297
    Moderator Brian Hopper's Avatar
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    Good job on the PR!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  23. #1298
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by CoCoa View Post
    Nice job with the consecutive efforts, especially like the front squats.
    Quote Originally Posted by NickAus View Post
    Nice PR bro!!
    Quote Originally Posted by Brian Hopper View Post
    Good job on the PR!!!
    Thanks everyone, I feel like the front squats are helping out my squats alot and I feel they sort of simulate squatting before deadlifts at a meet. So hopefully squatting twice a week will help my squats and dead's come meet day in November.
    Last edited by muscle_g; 08-14-2011 at 08:22 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

  24. #1299
    JERSEY IRON Brian C's Avatar
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    Nice PR George. Great work lately
    JERSEY IRON POWERLIFTING
    198/220 Pro
    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
    Best meet lifts @198 875/585/630
    Best Raw Lifts @198 650/425/575
    Journal:http://www.wannabebig.com/forums/sho...d.php?t=122706

    Eater of: 61 Buffalo wings in 8 minutes
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  25. #1300
    Train Hardcore!!! muscle_g's Avatar
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    Mon- Bench Press day

    Quote Originally Posted by Brian C View Post
    Nice PR George. Great work lately
    Thanks Brian




    Monday 8/15/11 Bench(WK 6)

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 12x15
    Pulldowns: 70x12, 90x12
    Shoulder Rotations w/tubeing: 2x15(both Int. & Ext.)

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    260x6
    265x6
    240x8
    135x2x10(guilotine style)

    JM Press
    65x10
    85x8
    100x5

    Cybex Incline Rows
    130x12
    150x12
    170x12
    190x12
    110x2x10(1 armed)

    Rear Delts on Pec-Dec(old school pec-dec)
    30x12
    45x12
    60x12

    Hammer Curls
    30x12
    40x12
    50x12

    Machine Shrugs(static hold)
    100x12
    150x12
    200x12

    (Had a good workout, my bench is feeling really strong.)
    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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