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Thread: Muscle_G's powerlifting log

  1. #1501
    Moderator Brian Hopper's Avatar
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    That's cool. Don't get hooked like I did, 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

  2. #1502
    Train Hardcore!!! muscle_g's Avatar
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    Thu- Decline Press day

    Quote Originally Posted by Brian Hopper View Post
    That's cool. Don't get hooked like I did, lol.
    I'm enjoying it so far, it actually feels good not to have all that gear on. After this meet though I will gear back up and start getting ready for a SPF meet in May.




    Thursday 1/5/12 Declines(WK 8)

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

    Decline Press(POR grip)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    330x6
    340x6 PR!!
    310x8 last 2 reps paused

    One-Arm DB Rows
    75x12
    80x12
    95x10
    each arm(I can really tell my right side is weaker)

    Standing Overhead Press
    45x5
    95x3
    115x1
    135x3
    145x3
    155x3
    Rear Delts on Pec-Dec
    80x12
    90x12
    100x12
    Seated Side Raises
    5x2x25

    Hammer Curls
    20x12
    25x12
    30x12

    DB Shrugs(static hold, hook grip)
    55x12
    65x12
    75x12

    Recumbent Bike: 10mins

    (That was it. Declines felt strong today, but I can tell I'm starting to get kinda worn down. I will probably deload next week and probably another light week the week after then rest up for meet day.)
    Last edited by muscle_g; 01-06-2012 at 06:28 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

  3. #1503
    Moderator Brian Hopper's Avatar
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    My plan is to get back in gear either at the end of this year or next. As long as I accomplish some raw goals this year, it'll be on
    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

  4. #1504
    Train Hardcore!!! muscle_g's Avatar
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    Fri- Deadlift day

    Quote Originally Posted by Brian Hopper View Post
    My plan is to get back in gear either at the end of this year or next. As long as I accomplish some raw goals this year, it'll be on
    Sounds like a plan!! I'm doing it mainly just for something different and because I think building raw strength is the only way to actually get stronger and hopeing it carries over to my geared strength.




    Friday 1/6/12 Deadlifts(WK 8)

    Warm-Up
    Leg Extensions: 35x25, 50x25
    Seated Leg Curls: 30x25, 50x25
    Pulldowns: 70x12, 90x12

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

    Deadlifts- Conv
    135x3
    225x1
    315x1
    315x1 switched to sumo
    365x1
    420x1(Belt) Planned opener
    445x1(Belt Planned 2nd attempt
    315x3x5

    Stiff-Legged DL's
    225x2x5 Conv
    225x2x5 Sumo

    Standing 1-Legged Leg Curls
    11x12
    22x12
    33x12
    each leg

    Hammer Calf Presses
    270x3x25(2 legged)
    90x2x20(1 legged)

    Weighted Reverse Crunch Machine
    PL3x20
    PL4x12
    Side Cable Crunches
    90x20
    110x20

    (Deadlifts felt nice and easy. I started not to go to the gym today, sinuses have my head feeling like crap!!)
    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. #1505
    Moderator Brian Hopper's Avatar
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    I'm thinking the same thing and I hope it shows. I will probably see a difference in my squat more then anything. The reason why I say that is because I've done box squats vs bands with the same weight raw then I did with single ply briefs or single ply suit. But I won't know until that day comes and I'm really looking forward to it.
    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

  6. #1506
    Train Hardcore!!! muscle_g's Avatar
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    Sat- Auxiliary day

    Quote Originally Posted by Brian Hopper View Post
    I'm thinking the same thing and I hope it shows. I will probably see a difference in my squat more then anything. The reason why I say that is because I've done box squats vs bands with the same weight raw then I did with single ply briefs or single ply suit. But I won't know until that day comes and I'm really looking forward to it.
    I think it'll help. But it will take a couple of weeks for your CNS to get accustum to the heavier geard weghts.




    Saturday 1/7/11 Aux(WK 8)

    Straight-Arm Pulldowns
    40x12
    50x12
    60x12
    Face Pulls
    40x12
    50x12
    60x12
    Neutral-Grip Pulldowns
    80x12
    90x12
    100x12

    Wide-Grip Shrugdowns(static hold)
    90x12
    100x12
    110x12
    4-Way Neck Machine
    20x2x20(all 4 sides)

    Seated Machine Crunches
    90x20
    100x20
    110x20

    Standing Calf Raises
    40x3x20

    Behind the Back Wrist Curls
    50x3x20

    Elliptical: 20mins

    (That was it good workout. The ellipical gave me a extreme lower back pump though.)
    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. #1507
    Train Hardcore!!! muscle_g's Avatar
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    Mon- Bench Press day

    Monday 1/9/12 Bench(WK 9)

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

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    245x1
    275x5
    250x1 w/meet commands, planned opener
    275x1 w/meet commands, planned 2nd attempt
    225x8

    (That was it, I got a cold or some other kind of bug. Started feeling feverish and my entire body was acheing.)
    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. #1508
    Train Hardcore!!! muscle_g's Avatar
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    Tue- Squat day

    Tuesday 1/10/12 Squats(WK 9)

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

    Squats
    45x10
    135x5
    185x3
    225x2
    275x1
    315x1
    350x1(Belt, Knee Wraps) planned opener
    375x1(Belt, Knee Wraps) Reverse light bands, planned 2nd attempt
    400x1(Belt, Knee Wraps) Reverse light bands, planned 3rd attempt
    400x1(Belt, Knee Wraps) Reverse mini bands

    Close-Stance SSB Squats
    190x5
    210x5
    230x5

    Ghetto Glute-Ham Raises(average band assistance)
    BWx8
    BWx8
    BWx7
    Multi-Hip Machine
    60x2x15(both in & out)

    Seated Calf Raises
    100x3x20(2 legged)
    50x2x20(1 legged)

    Seated Crunch Machine
    PL3x20
    PL5x20
    PL7x12
    Side Cable Bends
    90x15
    110x15
    130x15

    (Very good workout today, I felt alot better today then I did yesterday. Squat sets felt great, they were very strong and fast coming out of the hole.)
    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. #1509
    Moderator Brian Hopper's Avatar
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    Good job on both your openers!!!
    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

  10. #1510
    WBB Team Captain Coke's Avatar
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    Real nice squats G - you got this!!

  11. #1511
    Train Hardcore!!! muscle_g's Avatar
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    Thu- Decline Press day

    Quote Originally Posted by Brian Hopper View Post
    Good job on both your openers!!!
    Quote Originally Posted by Coke View Post
    Real nice squats G - you got this!!
    Thanks guys




    Thursday 1/12/12 Declines(WK 9)

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

    Decline Press(POR grip)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    335x6
    355x3, PR
    365x3, another PR!!!
    315x8, last 2 reps paused

    Overhead BB Press
    50x5
    100x3
    120x1
    160x3x3

    One-Arm DB Row
    70x12
    80x12
    90x12
    each arm

    Rear Delts on Pec-Dec
    70x12
    85x12
    100x12
    Side DB Raises
    10x12
    15x12
    20x12

    Hammer Curls
    30x12
    35x12
    40x12

    Machine Shrugs(static hold)
    110x12
    160x12
    210x12

    (Very good workout today!!! Decline sets felt very strong and flat bench is feeling strong. I took yesterday's Auxiliary day off to get some extra rest because I was feeling sick the past couple of days, feeling great right now other then all the sinus pressure.)
    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. #1512
    Moderator Brian Hopper's Avatar
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    Nice PR's G!!!
    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

  13. #1513
    Train Hardcore!!! muscle_g's Avatar
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    Fri- Deadlift day

    Quote Originally Posted by Brian Hopper View Post
    Nice PR's G!!!
    Thank Brian




    Friday 1/13/12 Deadlifts(WK 9)

    Warm-Up
    Leg Extensions: 35x25, 50x25
    Seated Leg Curls: 30x25, 50x25
    Pulldowns: 70x12, 90x12

    Didn't do any squats, hip and knees wasn't feeling it

    Block Pulls- Sumo(2in blocks)
    135x3
    225x3
    315x1
    365x1
    420x1(Belt) planned opener
    445x1(Belt) planned 2nd attempt
    470x1(Belt) planned 3rd attempt

    Deficit DL"s(using 25lbs plates)
    145x5(stiff-legged)
    195x5(stiff-legged)
    280x1(sumo)
    330x1(sumo)
    380x1(sumo)
    380x1(conv)

    Lying Leg Curls
    70x12
    80x12
    90x12

    Decline Sit-Ups
    BWx2x10

    Farmers Walk 4 laps around gym

    (That was it, deadlifts felt really strong today!! This is my last heavy deadlift workout until the meet.)
    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. #1514
    WBB Team Captain Coke's Avatar
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    Decline numbers are steadily rising, props as well on the pulling and farmers walks.

  15. #1515
    Train Hardcore!!! muscle_g's Avatar
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    Sat- Auxiliary day

    Quote Originally Posted by Coke View Post
    Decline numbers are steadily rising, props as well on the pulling and farmers walks.
    Thanks coke




    Saturday 1/14/12 Aux(WK 9)

    Straight-Arm Pulldowns
    40x12
    50x12
    60x12
    Face Pulls
    40x12
    50x12
    60x12
    Med-Grip Pulldowns
    70x12
    80x12
    90x12

    Williams Shrugs(static hold)
    70x12
    85x12
    100x12
    BB Upright Rows
    35x3x12
    4-Way Neck Machine
    25x2x15(all 4 sides)

    Lying Ab Bench Machine
    20x20
    25x20
    30x20

    Calf Press(on Leg Press)
    160x3x20

    Behind the Back BB Wrist Curls
    65x3x20

    (That was it. My daughter was with me and wanted to get something to eat, so I didn't get any cardio 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. #1516
    Train Hardcore!!! muscle_g's Avatar
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    Mon- Bench Press day

    Monday 1/1/12 Bench(WK 10)

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

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x1
    250x1 planned opener, meet commands

    Flat DB Press
    60x8
    70x8
    80x6

    Hammer-High Rows(weigth on each side)
    90x3x12
    70x2x10(one-armed)

    Bent-Over DB Raises
    10x12
    15x12
    20x12

    Tricep Pusdowns/Hammer Curls
    50x20/30x12
    60x20/35x12
    70x20/40x12

    DB Shrugs(static hold, Hook grip)
    60x12
    70x12
    80x12

    (That was it, bench weights felt easy.)
    Last edited by muscle_g; 01-16-2012 at 06:52 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

  17. #1517
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
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    Good job on the opener!!!
    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

  18. #1518
    Train Hardcore!!! muscle_g's Avatar
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    Wed- Squats/Aux

    Quote Originally Posted by Brian Hopper View Post
    Good job on the opener!!!
    Thanks Brian





    Wednesday 1/18/12 Squats/Aux(WK 10)

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

    Squats
    45x10
    135x5
    185x3
    225x2
    275x1
    315x1
    350x1(Belt, Knee Wraps) Planned opener
    will post a video later

    Straight-Arm Pulldowns
    50x12
    60x12
    70x12
    Face Pulls
    50x12
    60x12
    70x12
    Machine Pullovers
    PL5x12
    PL7x12
    PL9x12

    Williams Shrugs
    60x12
    75x12
    90x12
    4-Way Neck Machine
    25x15
    35x15
    45x15
    back only

    Seated Machine Crunches
    90x20
    100x20
    110x20

    (That was it. Missed yesterday's squats and lower body work so I combined yesterday and today with each other.)
    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. #1519
    Train Hardcore!!! muscle_g's Avatar
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    Thu- Bench Press day

    Thursday 1/19/11 Bench(WK 10)

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

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

    Overhead BB Press
    45x5
    95x3
    115x1
    135x3
    145x3
    155x3

    Machine Pulldowns
    100x12
    125x12
    150x12

    Hammer Curls
    20x12
    25x12
    30x12

    (That was it, not really feeling it 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

  20. #1520
    WBB Team Captain Coke's Avatar
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    Looking solid throughout guy.

  21. #1521
    Train Hardcore!!! muscle_g's Avatar
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    Fri- Deadlift day

    Friday 1/20/12 Deadlifts(WK 10)

    Warm-Up
    Leg Extensions: 30x25, 45x25
    Seated Leg Curls: 30x25, 50x25
    Pulldowns: 70x12, 90x12

    Front Squats
    45x5
    95x3
    135x1
    155x3
    185x3
    215x1, this felt heavy!!

    Deadlifts- Sumo
    135x3
    225x1
    315x1, 2 sets

    Calf Presses(on leg press)
    250x3x20(2 legged)
    70x3x20(1 legged)

    Standing Cable Crunches
    100x15
    120x15
    140x15
    Weighted Reverse Crunch Machine
    PL4x2x12

    (That was it, deadlifts felt easy. Front squats as usual felt hard.)
    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. #1522
    Train Hardcore!!! muscle_g's Avatar
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    Sat- Auxiliary day

    Saturday 1/21/12 Aux(WK 10)

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

    Cable-Crossover Shrugs(static hold)
    50x12
    60x12
    70x12
    4-Way Neck Machine
    15x2x20
    25x20
    all 4 sides

    Lying Ab Bench Machine
    25x20
    30x20
    35x20

    Standing Calf Raises
    40x3x20

    Reverse BB Curls
    30x3x20

    (That was it, good workout. I am gonna pick my cardio back up after the meet.)
    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. #1523
    Train Hardcore!!! muscle_g's Avatar
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    Mon- Bench Press day

    Monday 1/23/12 Bench(Meet WK)

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

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x1

    (That was it, just something very light today. Gonna do the samething with squats tomorrow, then rest up for meet day.)
    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. #1524
    Moderator Brian Hopper's Avatar
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    Isn't your meet this weekend?
    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

  25. #1525
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Quote Originally Posted by Brian Hopper View Post
    Isn't your meet this weekend?
    Yes it's Saturday morning.
    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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