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Thread: Muscle_G's powerlifting log

  1. #1826
    Train Hardcore!!! muscle_g's Avatar
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    Tue- SQ/DL day

    Tuesday 9/4/12 SQ/DL

    Squats
    45x5, 3 sets
    135x3
    185x3
    225x2
    275x1
    315x1 added belt
    365x1 added briefs
    405x1 added Super Centurion/straps down
    455x1
    490x1 full gear, planned opener

    Deadlifts- Sumo(hook grip) left suit bottoms on
    225x1
    315x1
    405x1 added belt
    455x1 straps up, planned opener

    Dimmel DL's
    135x3x10

    (That was it, the goals are a 540 squat and a 505 pull at the meet. My best squat in a single ply suit is 500 so if the 540 happens it will be a 40lbs PR in a single ply suit.)
    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. #1827
    WBB Team Captain Coke's Avatar
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    Super session dude, killin' it.

  3. #1828
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Coke View Post
    Super session dude, killin' it.
    Thanks Coke



    Thursday 9/6/12 Bench

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 15x15
    Side Cable Rotators: 10x2x12(both Int. & Ext.)
    Pulldowns: 75x12, 90x12
    Tricep Pushdowns: 40x15, 50x15

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    315x1 Slingshot
    365x1 added DD shirt
    380x1
    350x4 2 Board, took off the denim and added the Rage X
    370x1 to chest
    390x1
    405x1
    finally got the Rage X to work right for me!! all the sets in the Rage X were PR's for a single ply shirt

    One-Arm DB Rows
    65x3x12
    each arm

    (That was it, got the Rage X to work for me today. I am gonna open with 365 and try to end the day with a 415-420 bench at 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

  4. #1829
    Senior Member
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    London Canada
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    solid lifting MG keep it up mate

  5. #1830
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by RobmoriRB View Post
    solid lifting MG keep it up mate
    Thanks Rob




    Friday 9/7/12 SQ/DL accessory

    Warm-Up
    Leg Extensions: 20x20, 40x20
    Prone Leg Curls: 20x20, 40x20
    Pulldowns: 75x12, 90x12

    Close-Stance Squats
    45x5
    135x3
    185x1
    225x1
    275x1

    Dimmel Deadlifts
    135x10
    185x10
    225x10

    Calf Presses(on leg press)
    180x3x20

    Lying Weighted Ab Bench
    30x20
    35x20
    40x20

    (That was it, felt very tired today. Gonna rest up this weekend and all of next week for 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

  6. #1831
    Senior Member
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    Mar 2009
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    PA
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    Rest, eat, rest, eat, then kick some fuckin ass!

  7. #1832
    Train Hardcore!!! muscle_g's Avatar
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    Mon- Bench Press day

    Quote Originally Posted by byronsru24 View Post
    Rest, eat, rest, eat, then kick some fuckin ass!
    That's the plan!! This will be my first meet competeing in single ply gear. Well except for I'll be wearing 2ply Inzer Power pants briefs for squats and deads. But my suit and shirt is all single ply. After this meet I will be going full single ply.




    Monday 9/10/12 Bench(Meet week)

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls:10x15, 15x15
    Pulldowns: PL5x12, PL7x12

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

    (That was it. Everything is feeling strong. Just came in today to keep the body moving a little, and I will come in tomorrow and do some light squatting and that will be it until 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

  8. #1833
    Train Hardcore!!! muscle_g's Avatar
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    Tuesday 9/11/12 Squats(meet week)

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

    Squats
    45x5
    135x3
    225x2
    275x1

    (That was it, legs have been really tired over the last couple of days for some reason and my hips still feel like sh*t on most days. Gonna foam roll and stretch the rest of this week. Something I'm really looking forward to after the meet this weekend is that I'm really gonna focus on raw work for awhile after the meet. I need to get a good raw base because after this meet I am switching fully to single ply gear.)
    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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