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Thread: Muscle_G's powerlifting log

  1. #1776
    Train Hardcore!!! muscle_g's Avatar
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    Thu- Bench Press day

    Thursday 7/26/12 Bench(WK 5)

    Warm-Up
    Side Raises: 5x12, 10x12
    Hammer Curls: 10x15, 15x15
    Pulldowns: PL4x12, PL6x12

    Close-Grip Bench(thumb-length from smooth)
    45x12
    95x8
    135x5
    185x3
    225x1
    250x5 added 2 Board here
    250x5
    270x5

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

    Seated Cable Rows(close-grip, fat-bar attachment)
    90x12
    110x12
    140x12
    165x8
    Neutral-Grip Pulldowns
    105x12
    120x12
    135x12

    Rear Delts on Pec-Dec
    110x12
    120x12
    130x12

    Hammer Curls
    25x12
    30x12
    35x12

    Machine Shrugs(static hold)
    100x12
    120x12
    140x12

    Seated Hammer Crunches
    40x3x20

    Treadmill: 10mins
    Recumbent Bike: 10mins

    (Great workout tonight. I am really likeing the close-grips.)
    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. #1777
    Powerlifter/Strongman J L S's Avatar
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    damn, sounds pretty painful! nice bench work! close grips are awesome
    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/

  3. #1778
    WBB Team Captain Coke's Avatar
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    Liking the close grips and all as well bro.

  4. #1779
    Train Hardcore!!! muscle_g's Avatar
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    Fri- Deadlift day

    Quote Originally Posted by J L S View Post
    damn, sounds pretty painful! nice bench work! close grips are awesome
    Yes it has literally been a pain in the ass!! lol

    Quote Originally Posted by Coke View Post
    Liking the close grips and all as well bro.
    Thanks Coke, the close grips felt solid!!




    Friday 7/27/12 Deadlifts(WK 5)

    Warm-Up
    Leg Extensions: 35x20, 50x20
    Seated Leg Curls: 30x20, 50x20
    1-Legged Glute Machine: 22x2x15(each leg)
    Pulldowns: 75x12, 90x12
    Machine Shrugs: 70x12, 90x12

    Front Squats(to a paralell box)
    45x5
    95x3
    135x1
    185x1
    225x1
    275x1 added Belt here
    295x1
    310x1, 15lbs PR!!!

    Block Pulls- Sumo(upper shin height)
    135x3
    225x2
    275x1
    315x1 added Briefs
    380x1, 6 sets, added belt and T-Rex suit(3 sets straps down, 3 sets straps up)

    Stiff-Legged DL's
    225x3x5

    Kneeling 1-Legged Leg Curls(plate loaded)
    20x12
    40x12 stopped here, glute was getting a little irratated

    Hammer Calf Presses
    270x3x20(2 legged)
    180x2x20(1 legged)

    Weighted Reverse Crunch Machine
    PL3x20
    PL4x15
    Lying Weighted Ab Bench Machine
    30x20
    35x20

    (That was it. The block pulls does not irratate the glute, so I am gonna use them for awhile until the glute feels better.)
    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. #1780
    WBB Team Captain Coke's Avatar
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    Looking real nice guy.

  6. #1781
    Moderator Brian Hopper's Avatar
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    Good job on the front squat 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

  7. #1782
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Coke View Post
    Looking real nice guy.
    Quote Originally Posted by Brian Hopper View Post
    Good job on the front squat PR!!!
    Thanks guys , here's a video of the front squat
    www.youtube.com/watch?v=HdC_NiJbllk&feature=plcp
    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. #1783
    Train Hardcore!!! muscle_g's Avatar
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    Monday 7/30/12 Bench(WK 6)

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 12x15
    Side Cable Rotators: 10x2x12
    Pulldowns: 75x12, 90x12
    Rope Pushdowns: 20x15, 30x15

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    315x1 Slingshot
    365x3 added 2 Board here and added DD shirt
    405x3
    430x3
    455x3, 50lbs PR triple to a 2 board!!

    Fat-Bar Bench Press(POR grip, back and feet flat)
    210x5
    230x2x5

    Wide-Grip Pulldowns
    105x12
    120x12
    135x12
    Seated Wide-Nuetral Grip Cable Rows
    100x12
    125x12
    150x12

    Rear Delts on Pec-Dec
    70x12
    85x12
    100x12
    DB Side Raises
    15x12
    20x12
    25x10

    Hammer Curls
    20x12
    25x12
    30x12
    Tricep Pushdowns
    100x12
    120x12
    140x12

    Machine Shrugs(static hold)
    120x12
    150x12
    180x12

    Lying Weighted Ab Bench Machine
    30x20
    35x20
    40x20

    Treadmill: 10mins
    Elliptical: 10mins

    (That was it. Did a little more accessory work then I normally do. Felt really good and strong today, so I just went with it.)
    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. #1784
    Moderator Brian Hopper's Avatar
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    Strong 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

  10. #1785
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Strong PR!!!
    Thanks Brian


    Tuesday 7/31/12 Squats(WK 7)

    Warm-Up
    Leg Extensions: 20x20, 40x20
    Prone Leg Curls: 20x20, 40x20
    1-Legged Glute Machine: 22x2x15

    Squats
    45x5, 3 sets
    135x3
    225x2
    275x1
    315x1

    Deadlifts- Conv
    205x8
    295x6

    (That was it, wasn't really feeling it.)
    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. #1786
    WBB Team Captain Coke's Avatar
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    Stellar with the new benching PR!

  12. #1787
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Coke View Post
    Stellar with the new benching PR!
    Thanks Coke



    Thursday 8/2/12 Declines(WK 6)

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 12x15
    Side Cable Rotators: 10x2x12
    Pulldowns: 75x12, 90x12
    Tricep Pushdowns: 30x15, 40x15

    Decline Press(POR grip)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    315x1
    330x6, 2 sets
    300x8, last rep paused

    Illegal Wide-Grip Bench Press
    185x8
    195x8
    205x8

    Chest-Supported Rows(plate loaded)
    35x12
    45x12
    55x12
    10x2x8(one-armed)

    Rear Delts on Pec-Dec
    85x12
    100x12
    110x12
    Seated Side Raises
    5x3x25

    Hammer Curls(w/fat grips)
    15x15
    20x15
    25x12
    BB Curls(w/fat grips)
    45x12
    50x12
    55x12

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

    Seated Hammer Crunches
    40x20
    50x20
    60x20

    (That was it, decline sets felt strong. Also was really pumped up when I left the gym.)
    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. #1788
    Train Hardcore!!! muscle_g's Avatar
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    Friday 8/3/12 Deadlifts(WK 6)

    Warm-Up
    Leg Extensions: 35x25, 50x25
    Seated Leg Curls: 30x25, 50x25
    Pulldowns: 75x12, 90x12

    Front Squats
    45x5
    95x3
    135x1
    165x3
    185x3
    205x3

    Block Pulls- Sumo(mid-shin level)
    135x5
    225x2
    275x1
    315x1 added briefs
    365x1
    390x1, 8 sets add belt and T-Rex suit(4 sets straps down, 4 sets straps up)

    Lying Leg Curls(plate loaded)
    75x2x10

    (That was it. The wife wanted to go out tonight, so I had to kinda hurry. Also the glute just keeps hurting with sumo. I'm gonna have to either take some time off from pulls or either lower the weight and try to go conventional and see how that goes., but I don't know if it's gona hurt or not. Guess I'll have to find out. Also I'm gonna start doing some BB hip thrust to strengthen the glutes and hopefully build a better lockout.)
    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. #1789
    Powerlifter/Strongman J L S's Avatar
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    some nice looking PR's going down in here muscle g!
    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/

  15. #1790
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by J L S View Post
    some nice looking PR's going down in here muscle g!
    Thanks dude




    Monday 8/6/12 Bench(WK 7)

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 15x15
    Side Cable Rotators: 10x2x12
    Pulldowns: 75x12, 90x12
    Rope Pushdowns: 30x15, 40x15

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    315x3 added Slingshot
    335x3 Slingshot
    365x3, 2 Board, added DD shirt
    405x1, 1 Board
    420x1, to chest

    Close-Grip BP(thumb-Length from smooth)
    225x5
    245x5
    265x5, PR on close-grips

    Hammer-High Rows(weight on each side)
    80x12
    90x12
    100x10
    65x2x12(one-armed)
    Rear DB Raises
    20x12
    25x12
    30x12

    Hammer Curls
    30x12
    35x12
    40x12
    Reverse BB Curls
    35x12
    45x12
    55x12

    Hammer Shrugs(static hold)
    225x12
    275x12
    315x12

    Seated Hammer Crunches
    50x20
    60x20
    70x15

    Recumbent Bike: 15mins

    (Good workout today. Bench sets felt 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

  16. #1791
    Train Hardcore!!! muscle_g's Avatar
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    Tuesday 8/7/12 Squats(WK 7)

    Warm-Up
    Reverse Hypers: 45x2x15

    Box Squats(legal depth)
    45x5, 3 sets
    135x3
    185x3
    225x2
    275x1
    315x1
    365x1 added green reverse bands
    405x1 added belt
    455x1 added briefs
    495x1
    545x1 added T-Rex suit/straps down
    565x1 added knee wraps
    455x3, 2 sets just belt, briefs, and wraps

    Hack Squats
    1PLx3x10

    Prone Leg Curls
    60x12
    70x12
    20x2x10(1 legged)

    Hammer Calf Presses
    270x3x20(2 legged)
    90x2x20(1 legged)

    Standing Cable Crunches
    100x15
    120x15
    140x15
    Side Cable Crunches
    90x15
    110x15
    130x15

    (That was it. This is the first time that I have squatted heavy since before the glute injury. Everything felt pretty 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

  17. #1792
    Moderator Brian Hopper's Avatar
    Join Date
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    Solid 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

  18. #1793
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by muscle_g View Post
    This is the first time that I have squatted heavy since before the glute injury. Everything felt pretty good.)
    Glad to hear you've healed up satisfactorily, big day with the squats.

  19. #1794
    Train Hardcore!!! muscle_g's Avatar
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    Thanks guys glute still hurts on deads but I'm gonna go with a conventional stance to try and hit less glutes for awhile.




    Thursday 8/9/12 Declines(WK 7)

    Warm-Up
    Standing Rotators: 3x12, 5x12
    Side Raises: 5x12, 10x12
    Hammer Curls: 10x15, 15x15
    Side Cable Rotators: 10x2x12
    Pulldowns: 75x12, 90x12

    Decline Press(POR grip)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    315x1
    330x6, 2 sets
    310x8, last 2 reps paused

    Hammer-Low Rows(weight on each side)
    70x12
    80x12
    90x12
    100x12
    55x2x15(one-armed)
    DB Shrugs(static hold, hook grip)
    60x12
    65x12
    70x12
    Rear Delts on Pec-Dec
    85x12
    100x12
    110x12

    Hammer Curls(w/fat grips)
    15x12
    20x12
    25x12
    Life-Fitness Tricep Machine
    50x12
    60x12
    70x12

    4-Way Neck Machine
    20x2x20(front)
    30x2x20(sides)
    40x2x20(back)

    Lying weighted Ab Bench Machine
    35x20
    40x20
    45x20

    Recumbent Bike: 15mins

    (That was it. Used the same weight on Declines this week as I did last week, strength wasn't there for heavier weight.)
    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. #1795
    Train Hardcore!!! muscle_g's Avatar
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    Friday 8/10/12 Deadlifts(WK 7)

    Warm-Up
    Leg Extensions: 35x20, 50x20
    Seated Leg Curls: 30x20, 50x20
    1-Legged Glute Machine: 22x2x15 each leg
    Pulldowns: 75x12, 90x12

    Med-Stance SSB Squats
    50x5
    100x3
    140x1
    190x3
    210x3
    230x3

    Deadlifts- Conv
    135x3
    225x1
    275x1
    315x1
    365x1 added Briefs and belt
    410x1, 8 sets, added Hardcore suit/straps up
    455x1 full gear, tried this just to see what it felt like.

    Strive Lying Leg Curls(plate loaded)
    30x12
    40x12
    50x12, 3 sets

    BB Hip Thrusts(w/fat bar)
    140x3x8
    just feeling these out for right now

    Standing Calf Raises
    60x3x20(2 legged)
    BWx2x20(1 legged)

    Seated Hammer Crunches
    50x2x20

    (That was it, I have finally found a way to pull with no pain in the glute. The 455 was ugly but it came up. I'm doing 20lbs less right now then what I was doing before the glute injury, and with a different stance.)
    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. #1796
    Senior Member
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    Slow and steady wins the race my friend...keep at it.

  22. #1797
    Senior Member
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    solid DL mate keep it up

  23. #1798
    Train Hardcore!!! muscle_g's Avatar
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    Tue- SQ/DL day

    Quote Originally Posted by byronsru24 View Post
    Slow and steady wins the race my friend...keep at it.
    Quote Originally Posted by RobmoriRB View Post
    solid DL mate keep it up
    Thanks guys




    Tuesday 8/14/12 SQ/DL

    Warm-Up
    Leg Extensions: 20x20, 40x20
    Prone Leg Curls: 20x20, 40x20

    Squats
    45x5, 3 sets
    135x3
    185x3
    225x2
    275x1
    295x2 added belt
    315x1
    335x1 knee wraps
    355x1 reverse green bands

    Deadlifts- Conv
    135x3
    225x2
    315x2
    365x1
    405x1 added belt
    425x1
    455x1
    315x5, 2 sets Hook Grip

    Reverse Hypers
    100x12
    150x2x12
    Standing Leg Curls
    11x12
    22x3x12
    each leg

    Calf Presses(on leg press)
    270x3x25(2 legged)
    90x2x25(1 legged)

    Seated Crunch Machine
    100x20
    125x20
    150x20
    DB Side Bends
    60x15
    70x15
    75x15

    (That was it. Squats felt like crap and deads felt strong. If the glute continues to hold up I think I am gonna do a Push/Pull meet on Sept. 15th.)
    Last edited by muscle_g; 08-15-2012 at 02:45 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. #1799
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    Nice job on deadlifts!

  25. #1800
    Train Hardcore!!! muscle_g's Avatar
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    Thu- Decline Press day

    Quote Originally Posted by Tim K View Post
    Nice job on deadlifts!
    Thanks Tim, I'm trying to get my deads strong again. I was moving in on a 500 or more pull with a sumo stance, before I had the glute injury.




    Thursday 8/16/12 Declines(WK 8)

    Warm-Up
    Side Raises: 8x12, 10x12
    Hammer Curls: 10x15, 15x15
    Pulldowns: 75x12, 90x12
    Rope Pushdowns: 40x15, 50x15

    Decline Press(POR grip)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    315x1
    340x6
    360x3
    370x3, this is a 5lbs 3 rep PR!!
    320x8

    Hammer-Low Rows(weight on each side)
    80x12
    90x12
    100x12
    65x2x15(one-armed)

    Rear Delts on Pec-Dec
    100x12
    110x12
    120x12
    Side DB Raises
    10x12
    15x12
    20x12

    Hammer Curls
    20x12
    25x12
    30x12
    Rope Pushdowns
    50x20
    60x20
    70x20

    Machine Shrugs(static hold)
    150x12
    200x12
    250x12

    Seated Crunch Machine
    PL5x20
    PL7x20
    PL9x15

    (That was it. Declines felt very strong today and I hit a 3 rep PR!!)
    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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