Results 1 to 18 of 18

Thread: Muscle_G's 2013 powelifting log

  1. #1
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652

    Muscle_G's 2013 powelifting log

    Hello everyone been awhile since I've posted here i will start posting my training here later today.
    Last edited by muscle_g; 02-11-2013 at 12:43 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

  2. #2
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652

    Mon- Squat day

    Monday 2/11/13 Squats

    Squats
    45x5, 3 sets
    135x3
    185x3
    225x2
    275x1
    315x1
    365x1 added reverse green bands here
    405x1 added Belt
    455x1 added Predator Briefs
    495x1
    545x1
    585x1 added knee wraps

    SSB Pause Squats
    160x5
    180x5
    200x5

    Kneeling 1-Leeg uls
    50x12
    70x12
    90x12
    each leg
    Reverse Hypers
    70x12
    120x12
    165x12

    Seated Calf Raises
    70x3x20(2 legged)
    50x2x20(1 legged)

    Ab Wheel
    BWx2xFailure
    Side Cable Crunches
    80x20
    110x20

    (That was it. This is the first time I have been in gear in a looong time. Squats felt strong.)
    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
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652

    Wed-Bench Press day

    Wednesday 2/13/13 Bench

    Floor Press (POR grip)
    45x12
    135x10
    185x10
    225x5
    255x3
    275x1
    305x3,added reverse green bands, deloaded at top
    315x3
    340x1
    First time doing this exercise, so everything is a PR

    Incline DB Press
    50x8
    60x8
    70x6
    Dips
    BWx2x8

    Machine Side Raises
    30x12
    40x12
    50x12
    60x12
    Rear DB Raises
    10x12
    15x12
    20x12
    25x12

    BB Skullcrushers
    75x8
    75x8
    75x6
    One-Arm Rope Pushdowns
    30x12
    40x12
    50x12
    each arm

    (That was it. First time doinf floor presses in years. Everything felt nice and strong 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

  4. #4
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,783
    HA, found you!!!! How's it going?
    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

  5. #5
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Quote Originally Posted by Brian Hopper View Post
    HA, found you!!!! How's it going?
    Hey buddy, things are going pretty good. I start my training cycle next week for a IPA meet on April6th. How's things your way?
    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
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,783
    Quote Originally Posted by muscle_g View Post
    Hey buddy, things are going pretty good. I start my training cycle next week for a IPA meet on April6th. How's things your way?
    Everything is going pretty good for me, we'll see next weekend how my training was going! lol

    I'm guessing your competing in gear?
    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. #7
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Quote Originally Posted by Brian Hopper View Post
    Everything is going pretty good for me, we'll see next weekend how my training was going! lol

    I'm guessing your competing in gear?
    Yes I'll be competing in gear at this meet. I've been doing a lot of raw offseason training so we'll see how things go.
    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
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652

    Fri- Deadlift day

    Friday 2/15/13 Deadlifts

    Deadlifts-Conv
    135x3
    135x3
    225x2
    275x1
    315x1
    365x1 added briefs
    405x1 added Max DL/straps down
    455x1 straps up

    Good Mornings
    115x10
    135x10
    155x10

    Wide-Grip Pulldowns
    100x12
    120x12
    140x12
    160x10
    Hammer-High Rows(weight on each side)
    70x12
    80x10
    90x8
    55x12(one-armed)
    65x12(one armed)
    DB Shrugs
    80x12
    90x12
    100x12

    4-Way Neck Machine
    15x2x15(front)
    20x2x15(sides)
    25x2x15(back)

    21's w/Ez-Curl bar
    35x3x21
    One-Arm Cable Curls
    20x3x12
    each arm

    Abs

    (That was it. I start my training cycle for the IPA meet next week, so I didn't go extremely heavy.)
    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
    WBB Team Captain Coke's Avatar
    Join Date
    Feb 2003
    Location
    Jacob's ladder
    Posts
    35,261
    Quote Originally Posted by muscle_g View Post
    I start my training cycle for the IPA meet next week
    Good luck in this next phase G!

  10. #10
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652
    Quote Originally Posted by Coke View Post
    Good luck in this next phase G!
    Thanks a lot 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

  11. #11
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652

    Mon- Bench Press day

    Monday 2/18/13 Bench(WK 1)

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls:10x15, 12x15
    Side Rotators w/band: 2x15
    Pulldowns: 60x12, 80x12

    Bench Press
    45x12
    95x8
    135x5
    185x3
    225x1
    245x6
    250x6
    225x8

    Floor Press(POR Grip)
    135x10
    205x5
    225x4
    225x3
    225x3

    Hammer-High Rows(Plate loaded)
    80x12
    90x12
    100x8
    70x2x12(one-armed)
    Rear DB Raises
    15x12
    20x12
    25x12

    Hammer Curls
    30x12
    35x12
    40x12
    JM Presses
    55x12
    65x12
    75x6

    Body-Masters Shrugs(static hold)
    150x12
    180x12
    220x12

    (That was it. Bench felt really strong, good way to start out a 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

  12. #12
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,783
    (That was it. Bench felt really strong, good way to start out a training cycle.)
    Yeah it is, good job!!!
    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. #13
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652

    Tue- Squat day

    Tuesday 2/19/13 Squats(WK 1)

    Warm-Up
    Leg Extensions: 20x20, 40x20
    Prone Leg Curls: 20x20, 40x20
    Reverse Hypers: 45x15, 55x15

    Squats
    45x5, 3sets
    135x3
    185x3
    225x2
    275x1
    315x1 added belt
    405x1 added Predator briefs
    445x2,, 3 sets

    Close-Stance SSB Squats
    190x3x5

    Ghetto Glute-Ham Raises
    BWx3x6(green band assistance)
    In & Out Thigh Machine
    110x20
    125x20
    both ways

    Standing BB Calf Raises(on Smith)
    185x3x15(2 legged)
    BWx2x20(1 legged)

    Standing Cable Crunches
    100x15
    120x15
    140x15
    DB Side Bends
    65x15
    75x15
    85x14

    (That was it. My body has to get back used to the heavier geared squatting. Also this is the first time I have done glute-ham raises since i injured my glute almost a year ago.)
    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. #14
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652

    Wed-Auxiliary day

    Wednesday 2/20/13 Aux(WK 1)

    Straight-Arm Pulldowns
    20x12
    25x3x12
    Face Pulls
    25x3x12
    Wide-Grip Pulldowns
    60x3x12

    Williams Shrugs
    70x3x12
    Wide-Grip Shrugdowns
    70x3x12
    Neck Harness
    20x2x15(all 4 sides)

    Ab Lounge
    BWx3x20

    Standing 1-Legged DB Calf Raises
    20x3x15
    each leg

    Ez-Bar Reverse Curls
    20x3x20

    (That was it, just the normal light 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

  15. #15
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652

    Thu- Bench Press day

    Thursday 2/21/13 Bench(WK 1)

    Warm-Up
    Side Raises: 5x12, 10x12
    Hammer Curls: 10x15, 15x15
    Pulldowns: 70x12, 80x12
    Rope Pushdowns: 35x15, 45x15

    Illegal Wide-Grip Bench Press
    45x12
    95x8
    135x5
    185x3
    205x8
    215x8
    225x6

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

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

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

    Hammer Curls
    20x12
    25x12
    30x12
    Tricep Pushdowns
    60x20
    80x20
    One-Armed Reverse Grip Pushdowns
    20x15
    30x14
    each arm

    DB Shrugs(static hold)
    60x12
    70x12
    85x12

    Abs

    (Good workout. I wanted 8 reps with the 225 on wide grip bench but could only manage to get 6. Also my stomach had been hurting all evening so I was happy with what I was able to do.)
    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
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652

    Fri- Deadlift day

    Friday 2/22/13 Deadlifts(WK 1)

    Warm-Up
    Leg Extensions: 20x20, 40x20
    Prone Leg Curls: 20x20, 40x20
    Pulldowns: 70x12, 80x12
    Body-Masters Shrugs: 70x20, 80x20

    Close-Stance Squats
    45x5
    135x3
    185x1
    225x1
    275x1
    315x1 added belt
    350x1 added new knee wraps
    370x1

    Block Pulls-Conv(2in off ground)
    225x3
    315x3
    365x1
    405x1 added briefs and belt
    455x1 added Max DL suit/straps down
    480x1 straps up

    Dimmel DL's
    135x3x10

    1-Legged Kneeling Leg Curls
    50x12
    70x2x12
    1-Legged Glute Machine
    33x15
    44x15

    Hammer Calf Presses
    270x3x25
    90x2x25
    each leg

    Lying Weighted Crunch Machine
    35x20
    40x20
    45x20
    Side Cable Crunches
    80x20
    90x20
    100x20

    (That was it. Squats and deads both felt strong. Also I am really likeing the new Inzer gripper wraps I just got.)
    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
    Train Hardcore!!! muscle_g's Avatar
    Join Date
    Aug 2008
    Location
    South Carolina
    Posts
    1,652

    Sat- Auxiliary day

    Saturday 2/23/13 Aux(WK 1)

    Straight-Arm Pulldowns
    20x3x12
    Face Pulls
    20x3x12
    Reverse-Grip Pulldowns
    70x3x12

    Wide-Grip Shrugdowns
    70x3x12
    Neck Harness
    15x3x15

    Stability Ball Crunches
    BWx3x20

    Standing One-Legged DB Calf Raises
    20x3x20
    each leg

    Reverse Ez-Bar Curls
    20x3x20

    (That was it. Just some light auxiliary 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

  18. #18
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,783
    Nice training 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

Similar Threads

  1. Relentless 2013
    By Rob Luyando in forum Powerlifting and Strength Training
    Replies: 0
    Last Post: 12-14-2012, 07:26 PM
  2. Muscle_G's powerlifting log
    By muscle_g in forum Member Online Journals
    Replies: 1832
    Last Post: 09-12-2012, 12:53 PM
  3. Muscle_G's bodybuilding log
    By muscle_g in forum Member Online Journals
    Replies: 2
    Last Post: 06-28-2011, 05:44 PM
  4. powelifting questions.
    By zwarrior99 in forum Bodybuilding & Weight Training
    Replies: 9
    Last Post: 06-25-2002, 10:17 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •