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-   -   Muscle_G's Powerlifting log (http://www.muscleandbrawn.com/forums/showthread.php?t=13528)

muscle_g 05-01-2013 07:42 PM

Muscle_G's Powerlifting log
 
Been awhile since I've been on here. Have'nt had the internet at my house in sometime now. Some of you probably remember me and some people may be new on here. I am 31yrs old, I compete both geared and raw, and I am in the 242lbs weight class. My training is as follows

Mon- (Squats)Legs, Abs
Wed- (Bench)Chest, Shoulders
Thu- (Deadlifts)Back, Abs
Sat- (Speed Bench)Arms

I Hit the main lift hard and heavy and my accessory is mostly bodybuilding work.

Best lifts are
Geared
625 SQ
450 BP
500 DL

Raw
405 SQ
315 BP
475 DL

muscle_g 05-01-2013 08:05 PM

Mon- Squat day
 
Monday 4/29/13 Squats(WK 4)

Squats
45x5, 3 sets
135x3
225x3
275x3
295x3 added Belt
315x3
335x2
365x2, 2 sets(Reverse Mini's)
mini bands gave very little support

Hack Squats(just weight on machine)
90x10
140x10
200x6
Glute-Ham Raises
BWx10
BWx6
BWx8
Kneeling 1-Legged Leg Curls
50x12
70x12
90x10
each leg

Calves
Abs

(That was it. Wasn't feeling my strongest today and forgot my knee wraps. Was gonna try to hit a raw PR triple with the wraps but oh well.)

muscle_g 05-01-2013 08:12 PM

Wed- Bench Press day
 
Wednesday 5/1/13 Bench(WK 4)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x3
265x2
285x2
305x1
315x1 raw PR!!
225x10, last rep paused

Floor Press(POR grip)
185x8
205x8
225x6
Hammer Incline Press(weight on each side)
45x12
70x12
95x8
Pec-Dec
Flyes
60x15
75x15

Seated Side DB Raises
10x12
15x12
20x12
Machine Shoulder Press
70x12
90x12
110x10
Rear DB Raises
15x12
20x12
25x12

(Great workout tonight!! Normally I work triple in the bench, but decided to do some doubles and single and I am glad I did. The 315 on bench felt fairly easy believe I had another 10lbs or so in me, but I decided to hit the PR and shut it down.)

BendtheBar 05-01-2013 10:56 PM

Welcome back man.

muscle_g 05-02-2013 05:31 AM

Quote:

Originally Posted by BendtheBar (Post 357921)
Welcome back man.

Thanks, good to be back :)

Off Road 05-02-2013 08:32 AM

Nice to see you back G.

muscle_g 05-02-2013 03:43 PM

Quote:

Originally Posted by Off Road (Post 358031)
Nice to see you back G.

Thanks OR :)

muscle_g 05-02-2013 08:00 PM

Thu- Back day
 
Thursday 5/2/13 Back(WK 4)

SSB Good Mornings
50x10
100x10
120x10
140x10
160x8 Belt

Neutral-Grip Pulldowns
100x12
120x12
140x12
160x12
180x8
Bent-Over BB Rows
135x12
145x12
155x12
165x12
One-Arm Seated Cable Rows
50x12
60x12
75x12
each arm

DB Shrugs
90x10
100x10
110x10
4-Way Neck Machine
20x2x20(all 4 sides)

ABS

(That was it, lower back has been stiff all day so I decided to give it a break from deadlifts.)

BendtheBar 05-03-2013 09:39 PM

Any game plan? Competing soon?

muscle_g 05-04-2013 09:49 AM

Quote:

Originally Posted by BendtheBar (Post 358769)
Any game plan? Competing soon?

Not really training with anyone right now, so I am just trying to get as strong raw as I can. Looking at a SPF meet in Sept but not sure just yet. If I compete there it will be raw.


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