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Thread: Muscle_G's powerlifting log

  1. #1301
    Train Hardcore!!! muscle_g's Avatar
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    Tue- Squat day

    Tuesday 8/16/11 Squats(WK 6)

    Warm-Up
    Leg Extensions: 35x25, 50x25
    Seated Leg Curls: 30x25, 40x25

    Squats
    45x10
    135x5
    185x5
    225x5
    275x3
    295x3
    315x3
    335x3 added belt here
    350x3 added knee wraps
    375x1 good rep, felt like I had another 10-20lbs or so in me

    Close-Stance SSB Pause Squats
    140x5
    160x5
    180x5

    Reverse Hypers
    80x12
    125x12
    150x12
    Hammer Hip/Back machine(this is almost like a machine glute bridge)
    2PLx4x12
    plates on each side

    Calf Presses(on leg press)
    305x3x20(2 legged)
    225x2x20(1 legged)

    Standing Cable Crunches
    80x20
    100x20
    120x20
    DB Side Bends
    50x15
    60x15
    70x15

    (Had a pretty good workout today. This has been a good training cycle for my raw squats and bench, they fell the strongest raw then they've felt in a long 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

  2. #1302
    Moderator Brian Hopper's Avatar
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    Nice session!!!
    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. #1303
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Nice session!!!
    Thanks Brian
    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. #1304
    WBB Team Captain Coke's Avatar
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    Workout is great big G!!

  5. #1305
    Train Hardcore!!! muscle_g's Avatar
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    Thu- Decline Press day

    Thursday 8/18/11 Declines(WK 6)

    Warm-Up
    Side Rotators: 3x12, 5x12
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 12x15
    Pulldowns: 70x12, 90x12

    Decline Press(pinkies just inside of ring)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    300x6
    305x6
    280x8

    Body Masters Rows
    100x12
    120x12
    140x12
    160x12
    50x10(one-armed)
    60x10(one-armed)

    Rear Delt DB Raises
    10x12
    15x12
    20x12
    Side Raise Machine(plate loaded)
    10x12
    15x2x12

    Hammer Curls
    20x12
    25x12
    30x12

    Machine Shrugs(static hold)
    100x12
    150x12
    200x12
    supersetted w/
    V-Bar Tricep Pushdowns
    50x20
    60x20
    70x20

    (Good workout, all of my decline sets felt pretty strong. Bench is feeling really good.)
    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. #1306
    Train Hardcore!!! muscle_g's Avatar
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    Fri- Deadlift day

    Friday 8/19/11 Deadlifts(WK 6)

    Warm-Up
    Leg Extension: 35x25, 50x25
    Seated Leg Curls: 35x25, 50x25
    Pulldowns: 70x12, 90x12

    Front Squats
    45x5
    95x3
    135x1
    155x3
    185x3
    205x3

    Deadlifts
    135x3
    225x3
    315x1
    405x1
    455x1 Belt
    315x3x5(sumo stance, no belt)

    Dimmel DL's
    155x10
    185x10
    205x10
    1-Legged Lying Leg Curls
    50x12
    60x12
    70x12
    each leg

    Seated Calf Raies
    90x3x20(2 legged)
    45x2x20(1 legged)

    Decline Sit-Ups
    BWx20
    25x15
    35x10
    DB Side Bends
    50x15
    60x15
    70x15

    (Good workout, deadlifts feel pretty strong.)
    Last edited by muscle_g; 08-19-2011 at 02:46 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

  7. #1307
    WBB Team Captain Coke's Avatar
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    Like both sessions bro.

  8. #1308
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by CoCoa View Post
    Like both sessions bro.
    Thanks Coke
    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. #1309
    Train Hardcore!!! muscle_g's Avatar
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    Taking this week off from the gym to rest up some. When I get back next week I will start my training cycle for the SPF South Carolina Championships in North Myrtle Beach.
    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. #1310
    Moderator Brian Hopper's Avatar
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    Thats cool, when's the meet?
    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

  11. #1311
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Thats cool, when's the meet?
    It's November 5th, I was also gonna do a raw meet this weekend but checked yesterday morning to see what time weigh in's were and they had cancelled it and rescheduled it to Oct 1st.
    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. #1312
    Train Hardcore!!! muscle_g's Avatar
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    Mon- Bench Press day

    Monday 8/29/11 Bench(WK 1)

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 12x15
    Pulldowns: 70x12. 90x12

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    260x6, 2 sets
    240x8

    Close-Grip 3 Board Press(thumb-length from smooth, done with the Fat Bar)
    160x5
    210x5
    230x5
    250x4

    Body Masters Rows
    100x12
    120x12
    140x12
    160x12
    60x12(one-armed)
    70x12(one-armed)

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

    Hammer Curls
    25x12
    30x12
    35x12

    Machine Shrugs(static hold)
    160x12
    200x12
    240x12

    (That was it, bench sets felt nice and strong. I'm gonna do one raw week and 2 shirted weeks during this training cycle.)
    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. #1313
    Moderator Brian Hopper's Avatar
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    Cool, so you have a month to get ready for the raw meet. I am thinking about doing a raw meet the weekend of November 5-6 as 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

  14. #1314
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Cool, so you have a month to get ready for the raw meet. I am thinking about doing a raw meet the weekend of November 5-6 as well.
    Nah I am doing a SPF meet on Nov 5th. I had planned on doing the raw meet this past weekend and then get back into my gear and hit the SPF meet on Nov 5th. I just think it'd be to hard to try and get ready for both that close togeather. I will do a raw meet next year though. I want to start competeing both raw and geared.
    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. #1315
    Senior Member
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    Bench sessions looks solid George!

  16. #1316
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by muscle_g View Post
    Nah I am doing a SPF meet on Nov 5th. I had planned on doing the raw meet this past weekend and then get back into my gear and hit the SPF meet on Nov 5th. I just think it'd be to hard to try and get ready for both that close togeather. I will do a raw meet next year though. I want to start competeing both raw and geared.
    Haha, that makes sense...I didn't even think about that.
    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

  17. #1317
    Train Hardcore!!! muscle_g's Avatar
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    Tue- Squat day

    Tuesday 8/30/11 Squats(WK 1)

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

    Squats
    45x10
    135x5
    225x3
    275x2
    315x1
    405x1(Briefs)
    455x1(Briefs, Belt)
    495x2(Briefs, Belt)
    495x2(Briefs, Belt)
    495x2(Briefs, Belt, loose Knee Wraps)
    495x2(Briefs, Belt, loose Knee Wraps)

    Close-Stance Paused SSB Squats
    140x5
    160x5
    180x5

    Revserse Hypers
    90x12
    125x2x12

    (That was it, this is the first time I have been in anykind of lifting gear in awhile and I can tell it. I will have to get back static strength back up and better CNS conditioning for the gear work again.)
    Last edited by muscle_g; 08-30-2011 at 06:44 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

  18. #1318
    Train Hardcore!!! muscle_g's Avatar
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    Wed- Accessory day

    Wednesday 8/31/11 Accessory(WK 1)

    Stiff-Arm Pulldowns
    40x12
    50x12
    60x12
    Face Pulls
    40x12
    50x12
    60x12
    Wide-Grip Pulldowns
    70x12
    80x12
    90x12

    Wide-Grip Shrugdowns
    80x12
    90x12
    100x12
    Williams Shrugs
    70x12
    80x12
    90x12
    4-Way Neck Machine
    25x3x15
    all 4 sides

    Seated Crunch Machine
    100x2x20
    Ab Coaster
    2 sets of 20

    Seated Calf Raises
    55x3x20

    Reverse Curls
    20x20
    25x20
    30x20

    (Good wworkout today. Everything on this day is gonna be very light, this is just to flush the muscles and aid in recovery.)
    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. #1319
    WBB Team Captain Coke's Avatar
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    Props on the efforts man.

  20. #1320
    Train Hardcore!!! muscle_g's Avatar
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    Thu- Decline Press day

    Thursday 9/1/11 Declines(WK 1)

    Warm-Up
    Standing Rotators: 3x15, 5x15
    Side Raises: 5x12, 8x128
    Hammer Curls: 10x15, 12x15
    Pulldowns: 70x12, 90x12

    Decline Press(pinkies just inside ring)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    290x6, 2 sets(last rep paused)
    270x8(last rep paused)

    Icarian Rows(close-grip)
    80x12
    100x12
    120x12
    140x12
    50x12(one-armed)
    60x12(one-armed)

    Rear Delts on Pec-Dec
    70x12
    85x12
    100x12
    Seated Side Raises
    5lbs DB's 3 sets of 25

    Hammer Curls
    25x12
    30x12
    35x12

    Hammer Shrugs(static hold)
    90x12
    180x12
    230x12

    (Good workout today. The declines felt really good, had a nice tricep and chest pump after the declines. Entire upper body feels pumped.)
    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. #1321
    Train Hardcore!!! muscle_g's Avatar
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    Fri- Deadlift day

    Friday 9/2/11 Deadlifts(WK 1)

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

    Front Squats
    45x5
    95x3
    135x1
    155x3
    185x3
    135x5

    Block Pulls- Conv
    135x3
    225x3
    315x1
    365x1(Briefs)
    405x1(Briefs, Belt)
    455x1, 2 sets(Briefs, Belt)
    315x2x3(Briefs) sumo stance

    Stiff-Legged DL's
    225x5
    245x5
    265x5
    Standing Leg Curls
    11x12
    22x12
    33x12
    each leg

    Standing Calf Raises
    70x3x20(2 legged)
    BWx2x20(1 legged)

    Weighted Ab Bench Machine
    20x20
    30x20
    40x20
    Side Cable Crunches
    80x20
    100x20
    120x20

    (Workout went ok. Deadlifts didn't feel very strong today, got to get back into my pulling groove 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

  22. #1322
    Train Hardcore!!! muscle_g's Avatar
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    Mon- Bench Press day

    Monday 9/5/11 Bench(WK 2)

    Warm-Up
    Standing Rotators: 3x15, 5x15
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 12x15
    Pulldowns: 70x12, 90x12

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    315x3(DD shirt) 3 Board
    335x3(DD shirt) 2 Board
    350x3(DD shirt) to the chest
    after this my form started screwing up for some reason when the weight is getting handed to me it's like my body is trying to fall off of the right side of the bench, I don't know what is going on

    Tricep Pushowns
    80x12
    100x12
    120x12

    Body Masters Rows
    100x12
    120x12
    140x12

    (That was it, non productive day. For some reason I can't get this new denim shirt to work for me, I might end up going back to my old denim shirt.)
    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

  23. #1323
    Train Hardcore!!! muscle_g's Avatar
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    Tuesday 9/6/11 Squats(WK 2)

    Warm-Up
    Leg Extensions: 30x25, 40x25
    Leg Curls: 30x25, 40x25

    Squats
    45x10
    135x5
    185x3
    225x3
    275x1
    315x1
    405x1(Briefs, Belt) didn't hit depth
    455x1(Briefs, Belt)didn't hit depth
    495x1(T-Rex suit/straps down, Briefs, Belt) still high
    545x1(T-Rex suit/straps down, Briefs, Belt) high
    585x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) bar slid on my shoulders and caused me to round over a little, almost depth
    585x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) finally hit depth, back was straight, good looking set

    Close-Stance SSB Squats
    190x3x5
    these felt heavy today so I stuck with this weight

    Hyper Extensions
    30x3x10
    Multi-Hip Machine
    70x2x15(both fron & back)

    Seated Calf Raises
    90x3x20(2 legged)
    40x2x20(1 legged)

    Standing Cable Crunches(on lat-pull)
    50x15
    60x15
    75x15
    Cable Side Bends
    80x20
    90x20
    100x20

    (Good workout today, squats felt pretty strong. I still feel I need to get my CNS better conditioned for the heavy geared weights.)
    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. #1324
    Train Hardcore!!! muscle_g's Avatar
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    Wednesday 9/7/11 Accessory(WK 2)

    Stiff-Arm Pulldowns
    50x12
    60x12
    70x12
    Face Pulls
    50x12
    60x12
    70x12
    Wide-Grip Pulldowns
    80x12
    90x12
    100x12

    Williams Shrugs
    80x12
    90x12
    100x12
    Upright Rows
    35x3x12
    4-Way Neck Machine
    25x3x15
    all 4 sides

    Ab Coaster
    2 sets of 20
    Seated Crunch Machine
    90x2x20

    Calf Presses
    175x3x20

    Reverse Curls
    20x20
    25x20
    30x20

    Exercise Bike- 20mins

    (Good workout, everything is feeling good.)
    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. #1325
    THE 800 QUEST NickAus's Avatar
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    I somehow missed a whole lot of work here, well done!!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

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