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Thread: Muscle_G's Single-Ply Adventures

  1. #1
    Train Hardcore!!! muscle_g's Avatar
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    Muscle_G's Single-Ply Adventures

    I have new goals, so I figure with new goals must come a new training log.

    If anyone was reading any of my other logs you will know that I was mainly a multi-ply lifter and I done some raw work. Well I have decided to switch to all single ply gear and raw on everything. This is a new atmoshpere to me so please follow along with me on this new adventure of mine I will start posting my workouts Monday.

    Also the meet I was getting ready for this weekend got cancelled.
    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. #2
    Train Hardcore!!! muscle_g's Avatar
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    Mon- Bench Press day

    Monday 9/17/12 Bench

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

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x1
    235x3, last rep paused
    245x3, last rep paused
    255x3, last rep paused

    Dips
    BWx8
    BWx6
    BWx6

    Wide-Grip Seated Rows
    100x12
    125x12
    150x12
    60x2x8(one-armed)
    Rear DB Raises
    10x12
    15x12
    20x12

    Hammer Curls
    20x12
    25x12
    30x12

    Hammer Shrugs(static hold)
    225x12
    245x12
    265x12

    abs

    (That was it. I didn't go heavy on bench today, because I took last week off from the gym. So I'm just using this week to kinda get back into 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

  3. #3
    Train Hardcore!!! muscle_g's Avatar
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    Tue- Squat day

    Tuesday 9/18/12 Squats

    Warm-Up
    Leg Extensions: 20x20, 40x20
    Prone Leg Curls: 20x20, 40x20
    1-Legged Glute Machine: 11x2x15(each leg)

    Squats
    45x5, 3 sets
    135x3
    185x3
    225x2
    275x1
    295x3, added groove briefs and Belt here
    315x3
    335x2, got on my toes on the 2nd rep and had to rack it
    335x3, smoked it

    Close-Stance High-Bar Squats
    225x5
    245x5
    265x3
    no gear

    Seated Leg Curls
    60x12
    70x12
    80x12
    Adducter/Abducter Machine
    100x15
    110x15
    125x15
    both in & out

    Seated Calf Raises
    100x3x25(2 legged)
    50x2x20(1 legged)
    Tibia Raises(w/mini-band)
    3x20

    Abs

    (That was it, squats felt pretty good. But my hip and glute were feeling irratated today so I threw on my very old pair of groove briefs and I also wore neoprene shorts the entire workout to keep my hips warm.)
    Last edited by muscle_g; 09-18-2012 at 09:05 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

  4. #4
    Train Hardcore!!! muscle_g's Avatar
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    Wed- Aux/Oly/Cardio

    Wednesday 9/19/12 Aux/Oly/Cardio

    Straight-Arm Pulldowns/CSR Shrugs/ Seated Crunch Machine
    40x12/25x12/PL4x20- 3 sets

    Face Pulls/DB Upright Rows/Standing Calf Raises
    40x12/25x12/50x20- 3 sets

    Wide-Grip Pulldowns/4-Way Neck Machine(back only)/Reverse BB Curls
    75x12/25x15/25x20- 3 sets

    Overhead Squats
    45x5, 2 sets

    Snatch Grip Behind the Neck Presses
    45x5, 2 sets

    Snatch(this is in lbs not kilo's)
    65x1, 3 sets
    85x1, 3 sets
    95x1, 3 sets
    115x1, 3 sets
    135x missed

    Clean & Jerk
    135x1, 2 sets

    Recumbent Bike: 20mins

    (I've always wanted to try out Olympic lifting, and watching Wade compete in it this weekend inspired me to give it a honest try. I've played around doing snatches and cleans and stuff before but never really worked them to amount to anything. Got some videos and I will upload them later.)
    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. #5
    Train Hardcore!!! muscle_g's Avatar
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    Thu- Decline Press day

    Thursday 9/20/12 Declines

    Warm-Up
    Side Raises: 5x12, 10x12
    Hammer Curls: 10x15, 12x15
    Cable Rotations: 10x2x12(both Int & Ext)
    Pulldowns: 75x12, 90x12
    Tricep Pushdowns: 30x15, 40x15

    Decline Press(POR grip)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    300x6, 2 sets(last rep paused on each set)
    280x8, last 2 reps paused
    triceps burnt!!

    Hammer-Low Rows(weight on each side)
    80x12
    90x12
    100x12
    65x2x12(one-armed)

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

    (That was it, stopped there. I am pretty sore today so I didn't go very heavy on declines.)
    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. #6
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    solid work out MG....you got any meets planned to end 2012

  7. #7
    Train Hardcore!!! muscle_g's Avatar
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    Fri- Deadlift day

    Quote Originally Posted by RobmoriRB View Post
    solid work out MG....you got any meets planned to end 2012
    As of right now nothing is planned. I am planning on hitting the SPF South Carolina Championships on Jan 26th though. Gonna start my training cycle for it the first of October.



    Friday 9/21/12 Deadlifts

    Warm-Up
    Leg Extensions: 20x20, 40x20
    Prone Leg Curls: 20x20, 40x20
    Glute Machine: 11x2x15(each leg)
    Pulldowns: 75x12, 90x12
    Machine Shrugs: 80x12, 90x12

    Front Squats
    45x5
    95x3
    135x1
    145x3
    155x3
    165x3

    Deadlifts- Sumo(hook grip)
    135x3
    225x1
    315x1
    365x2 added Belt
    365x1 added 1ply Hardcore
    405x1

    (That was it. Nothing was very heavy today and I just put on the Hardcore suit because it felt like the tendons in my left groin were wanting to pop. Instead of reinjuring the area I played it safe and just put on a loose suit.)
    Last edited by muscle_g; 09-21-2012 at 06:59 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

  8. #8
    Train Hardcore!!! muscle_g's Avatar
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    Sun- Oly

    Sunday 9/23/12 Oly

    Front Squats
    45x5
    Overhead Squats
    45x5
    Split Jerks
    45x5

    (This is in lbs not Kilo's)
    Snatch
    65x1, 2 sets
    95x1, 2 sets
    115x1, 2 sets
    135x missed, almost got it a few times
    125x1 PR!!

    Clean & Jerk
    135x1, 2 sets
    155x1, 2 sets
    165x1, PR!!

    Hang Snatch
    65x3
    Hang Cleans
    65x3

    (That was it, I was gonna do this on Saturday but didn't have time yesterday so I did it today. I never thought this type of work would be so tiring. This wears me out worse then powerlifting training does lol.)
    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. #9
    Moderator Brian Hopper's Avatar
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    Looking forward to seeing you crossover to single ply. I also like the Olympic lifts your doing. I haven't done much of them myself, but I always wanted to.
    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
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

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

    10/20/Life
    Vanilla Gorilla

  10. #10
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Looking forward to seeing you crossover to single ply. I also like the Olympic lifts your doing. I haven't done much of them myself, but I always wanted to.
    Thanks Brian. I needed a change and single ply is new to me and is more appealing to me at the moment. Another goal of mine is to train the Olympic lifts and try to do an Olympic meet sometime next year also.
    Last edited by muscle_g; 09-24-2012 at 03:21 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. #11
    WBB Team Captain Coke's Avatar
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    Good luck with everything, take it to the next level!

  12. #12
    Train Hardcore!!! muscle_g's Avatar
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    Mon- Bench Press day

    Quote Originally Posted by Coke View Post
    Good luck with everything, take it to the next level!
    Thanks Coke




    Monday 9/24/12 Bench

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

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x1
    250x3, last rep paused
    260x3, last rep paused
    270x3, last rep paused
    295x1, just to feel some heavy weight

    4 Board Press(POR grip)
    275x5
    295x5
    315x5

    Hammer-High Rows(weight on each side)
    70x12
    80x12
    90x12
    65x2x12(one-armed)
    Rear DB Raises
    10x12
    15x12
    20x12

    Hammer Curls
    20x12
    25x12
    30x12

    Hammer Shrugs(static hold)
    255x12
    275x12
    295x12

    Abs

    (Good workout today, bench felt strong and everything felt pumped. Delts were a little sore from yesterday 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

  13. #13
    Cardio bunny Alex.V's Avatar
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    Quote Originally Posted by muscle_g View Post
    As of right now nothing is planned. I am planning on hitting the SPF South Carolina Championships on Jan 26th though. Gonna start my training cycle for it the first of October.
    I'll be there too. Cheers.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  14. #14
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    hell of a work out MG love the pause reps

  15. #15
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Alex.V View Post
    I'll be there too. Cheers.
    Cool looking forward to meeting you.

    Quote Originally Posted by RobmoriRB View Post
    hell of a work out MG love the pause reps
    Thanks Rob
    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. #16
    Train Hardcore!!! muscle_g's Avatar
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    Tue- Squat day

    Tuesday 9/25/12 Squats

    Warm-Up
    Reverse Hypers: 45x15, 55x15

    Squats(we used the 50lbs bar)
    50x5, 3 sets
    140x3
    190x3
    230x2
    280x1 added belt
    320x1 added Groove Briefs
    340x1 added knee wraps
    370x1
    410x1
    460x1 added Super Centurion/straps down, took off wraps
    505x1 full gear, 5lbs PR!
    520x1 20lbs single ply PR!!
    545x1 added Reverse green bands, took off wraps
    600x1 full gear

    (That was it. Hit a 20lbs single ply PR and everything felt strong. After this I was pretty tired and it was late so I didn't get in any accessory work.)
    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. #17
    Moderator Brian Hopper's Avatar
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    Good job bro!
    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
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

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

    10/20/Life
    Vanilla Gorilla

  18. #18
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Brian Hopper View Post
    Good job bro!
    Thanks alot Brian My goal is to out do my multi-ply numbers with single-ply gear sometime in the near future.
    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. #19
    Train Hardcore!!! muscle_g's Avatar
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    Wed- Auxiliary day

    Wednesday 9/26/12 Aux

    Straight-Arm Pulldowns
    20x12
    30x12
    40x12
    Face Pulls
    20x12
    30x12
    40x12
    Wide-Grip Pulldowns
    40x12
    50x12
    60x12

    Williams Shrugs
    60x3x12

    (That was it, I cleaned out my home gym today and it took me about 4 hours to finish cleaning it, and after that this is about all I could muster up. So I didn't get in any Olympic work or abs.)
    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. #20
    Train Hardcore!!! muscle_g's Avatar
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    Thu- Decline Press day

    Thursday 9/27/12 Declines

    Warm-Up
    Side Raises: 8x12, 10x12
    Hammer Curls: 10x15, 12x15
    Pulldowns: 75x12, 90x12
    Rope Pushdowns: 40x15, 50x15

    Decline Press(POR grip)
    45x12
    95x8
    135x5
    185x3
    225x2
    275x1
    300x6, 2 sets(last reps paused)
    280x8, last 2 reps paused

    Hammer-Low Rows(weight on each side)
    80x12
    90x12
    100x12
    70x2x12(one-armed)
    DB Shrugs(hook grip/static hold)
    60x12
    65x12
    70x12
    Rear Delts on Pec-Dec
    70x12
    85x12
    100x12

    Hammer Curls
    25x12
    30x12
    35x12
    Life-Fitness Tricep Machine
    50x12
    60x12
    20x12(one-armed)
    30x12(one armed)

    Seated Crunch Machine
    PL4x20
    PL5x20
    PL6x20

    (That was it. Today I just stuck with the same weights I used last week. Next week I am starting my training cycle for the SPF meet on January 26th, and will start upping the weights on all the main lifts.)
    Last edited by muscle_g; 09-27-2012 at 08:41 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

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

    Friday 9/28/12 Deadlifts

    Warm-Up
    Leg Extensions: 20x20, 40x20
    Prone Leg Curls: 20x20, 40x20
    1-Legged Glute Machine: 22xx2x15(each leg)
    Pulldowns: 75x12, 90x12
    Machine Shrugs: 70x12, 90x12

    Front Squats(w/clean grip)
    45x5
    95x3
    135x1
    185x1
    205x1
    225x1
    no belt

    Speed Deadlifts- Conv(hook grip)
    315x10
    315x3x3, standing on a mini-band

    Prone Leg Curls
    60x12
    70x12
    80x10
    20x2x10(1 legged)
    1-Legged Glute Machine
    22x12
    33x12
    44x12
    each leg

    Wide-Grip Pulldowns
    90x12
    100x12
    110x12

    Calf Presses
    390x3x20(2 legged)
    100x2x20(1 legged)

    Seated Hammer Crunches
    40x20
    50x20
    60x20

    (That was it. Everything felt good today, deadlifts felt really speedy.)
    Last edited by muscle_g; 09-28-2012 at 07:54 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

  22. #22
    Senior Member
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    solid work outs.....how do you feel the hook grip helps the grip overall

  23. #23
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by RobmoriRB View Post
    solid work outs.....how do you feel the hook grip helps the grip overall
    I'm loving the hook grip, it's makes the lift easier on the hips and back because there's no twisting or anything, and it also evens out muscle devolopment of the back. Also it cuts down the ROM of the lift.
    Last edited by muscle_g; 09-29-2012 at 08:43 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. #24
    Train Hardcore!!! muscle_g's Avatar
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    Sat- Auxiliary day

    Saturday 9/29/12 Aux

    Straight-Arm Pulldowns
    20x12
    30x12
    40x12
    Face Pulls
    20x12
    30x12
    40x12
    Reverse- Grip Pulldowns
    50x12
    60x12
    70x12

    Williams Shrugs
    60x12
    70x12
    80x12
    Wide-Grip Shrugdowns
    60x12
    70x12
    80x12
    Neck Harness
    10x3x20(all 4 ways)

    Ab Lounge
    BWx3x20

    Standing BB Calf Raises
    135x3x20

    Reverse Ez-Bar Curls
    20x20
    25x20
    30x20

    (That was it. My cable machine at my house is plate loaded so that makes everything feel heavier then what it really is.)
    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. #25
    Train Hardcore!!! muscle_g's Avatar
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    Sun- Prehab/Rehab, Cardio day

    Sunday 9/30/12 Prehab/Rehab, Cardio

    Ab Lounge
    BWx3x15

    Shoulder Rotations(w/Resistance Tube)
    3x12
    both Int. & Ext.

    Glute kickbacks(w/mini-band)
    3x15

    Hip Adduction/Abduction(w/mini-band)
    2x15(both ways)

    Exercise Bike: 10mins
    Elliptical: 10mins

    (I injured my left glute back in May and for the most part it is better, but if I stretch it or move a certian way there is some pain still there. And now my left hip has been bothering me and right hip is starting to hurt a little as well. So I am hoping this very light extra stuff will help prmote recovery in those areas by pumping some blood in them.)
    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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