Muscle and Brawn Forums

Muscle and Brawn Forums (http://www.muscleandbrawn.com/forums/index.php)
-   Training Logs (http://www.muscleandbrawn.com/forums/forumdisplay.php?f=4)
-   -   George's powerlifting log (http://www.muscleandbrawn.com/forums/showthread.php?t=3285)

muscle_g 05-15-2010 02:28 PM

George's powerlifting log
 
Hello everyone, my name is George, I'm 28yrs old, I'm from South Carolina, and I'm a drug free competetive powerlifter. I compete in the APF and APA feds in the 220-242lbs weight classes.

My training is pretty simple, I only train 3 days a week. I have a few ME lifts that I pick from and work up to a heavy triple, double, or single and then I do plenty of assistance work.

Here's what my weekly training looks like
Mon- SQ/DL(Legs, Calves, Abs/Low Back accessory)
Wed- Bench(Chest, Shoulders, Triceps Accessory)
Fri- Accessory(Lats/Upper Back, Biceps, Forearms/Grip accessory)
also I'm gonna start doing some recovery work on Tue and Thu

Best lifts are
Gym/Meet
600/585 SQ
385/375 BP
480/485 DL

Right now I am doing some raw training since I aint training for a meet right now. When I start my training cycle for the APA meet in August I will get back into my lifting gear. I will start posting my training Monday.

kman025 05-15-2010 03:00 PM

in for this and strong squat

muscle_g 05-15-2010 03:05 PM

Quote:

Originally Posted by kman025 (Post 56516)
in for this and strong squat

Thanks man, please feel free to follow along with my training:)

kman025 05-15-2010 03:08 PM

Quote:

Originally Posted by muscle_g (Post 56519)
Thanks man, please feel free to follow along with my training:)

will do...

are the feds you lift in multi ply?

muscle_g 05-15-2010 03:11 PM

This weeks workouts
 
Monday 5/10/10 SQ/DL(WK 3)

Recumbent Bike- 5mins

Reverse- Band Squats(green bands)
45x10
135x5
225x3
275x2
315x1
365x5 added bands here, and belt
385x5
405x5 added knee wraps here

SSB Good Mornings
115x3x5

(That was it. I work 11hrs today and I was pretty tired, so I cut out all most of my assistance work. No deadlifts this week, I am gonna go by how I had said I was gonna do with Pulls. 2 weeks on, 1 week off with deadlifts.)



Wednesday 5/12/10 Bench(WK 3)

Bench Press
45x10
95x8
135x5
185x3
225x2
255x3
265x3
275x3

Flat DB Press
50x15
55x15

Machine Shoulder Press
70x12
100x2x12
Side DB raises
10x12
15x12
20x12
Shoulder Rotations(on cables)
10x2x15(both Int. & Ext.)

Overhead BB Tricep Extensions
65x3x8
One-Arm Cable Kickbacks
20x3x12
each arm

(Had a good workout. I went to the new gym in town here and it is awesome!! They have alot of free weights, lots of different kinds of Hammer Strength machines, a Reverse-Hyper machine, and a bad ass deadlift platform!! Alot better than the Y here, I am thinking I might change gyms now.)


Missed Fridays accessory workout

muscle_g 05-15-2010 03:17 PM

Quote:

Originally Posted by kman025 (Post 56520)
will do...

are the feds you lift in multi ply?

Yes APF is mulit ply and the APA has a standered gear division and a multi ply division(I compete in the multi ply division)

kman025 05-15-2010 03:27 PM

Quote:

Originally Posted by muscle_g (Post 56523)
Yes APF is mulit ply and the APA has a standered gear division and a multi ply division(I compete in the multi ply division)

i see... i know very little about geared lifting, but i know theres single ply and multi ply, so i was just wondering.

nice reverse squats.

BendtheBar 05-15-2010 03:34 PM

Welcome to the forum. Great numbers and looking forward to seeing you break some PRs.

cooltom 05-15-2010 07:25 PM

Welcome to the forum George. I'm looking forward to following your progress and learning a thing or two.

muscle_g 05-16-2010 05:49 AM

Quote:

Originally Posted by BendtheBar (Post 56529)
Welcome to the forum. Great numbers and looking forward to seeing you break some PRs.

Quote:

Originally Posted by cooltom (Post 56587)
Welcome to the forum George. I'm looking forward to following your progress and learning a thing or two.

Thanks guys, so far this forum looks great, I hope to make many friends here:)


All times are GMT -5. The time now is 09:35 PM.

Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.