Muscle_G's Single-Ply/Raw Adventures

[Disciple X]

Speed! Lol. You missed an awesome session last night. When you gonna hop on board the militia bandwagon and smoke PRs?

[muscle_g]

Originally Posted by Disciple X

Speed! Lol. You missed an awesome session last night. When you gonna hop on board the militia bandwagon and smoke PRs?

It won't be any time soon. I can see MM working great for a bench only lifter, but a full power lifter trying to peak all 3 lifts at the same time I think it would be hard for them. I'm gonna give the one heavy bench day, and a light bench day a go for awhile and see how it goes. When I was benching heavy on Monday's and then decline benching heavy again on Thursday's alot of times my shoulders wouldn't be fully recovered from the Mon session. I'll be 31yrs old in January and yes I know that's still young, but I have noticed I need to pay alot more attention to recovery to keep on progressing.

[Disciple X]

I'll be the guinney pig. I'm hitting all 3 hard!

[muscle_g]

Originally Posted by Disciple X

I'll be the guinney pig. I'm hitting all 3 hard!

I hope you progress with it. But by watching Philip, I know he always has awesome bench sessions no doubt about it, but I have always noticed he looks kinda tired and sluggish on his lower body days.

[muscle_g]

Friday 11/16/12 Deadlifts(WK 7)

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

Deadlifts- Conv(hook grip)
135x3
225x3
275x1
315x1
365x1
added groove briefs, Hardcore suit/straps down, belt
415x1
415x1
415x1
switched to a sumo stance, straps up
415x1
415x1
415x1

Dimmel DL's
185x10
205x10
225x10

Neutral-Grip Pulldowns
105x12
120x12
135x12
150x8
Chest-Supported Rows(plate loaded)
25x10
35x10
45x10
55x10
DB Shrugs(hook grip)
60x12
70x12
80x12

4-Way Neck Machine
20x2x15(front)
30x2x15(sides)
40x2x15(back)

Seated Machine Crunches
100x20
125x20
150x20
Cable Side Bends
80x15
100x15
120x15

(That was it, good workout. My back felt really blasted after this!!)

[BendtheBar]

Those dimmels look like they will leave a mark.

[muscle_g]

Next week I am going back to one of my old(and favorite) training splits. It's the same as what I did this week but the days are flip flopped, this is what it looks like and how I like it set up

Mon- Squats, Legs, Abs
Tue- Heavy Bench, Chest, Shoulders
Thu- Deadlifts, Back, Abs
Fri- Light Bench, Arms

[RobMoriRB]

work out is deadly and Monday squats unheard of

[BendtheBar]

Originally Posted by muscle_g

Next week I am going back to one of my old(and favorite) training splits. It's the same as what I did this week but the days are flip flopped, this is what it looks like and how I like it set up

Mon- Squats, Legs, Abs
Tue- Heavy Bench, Chest, Shoulders
Thu- Deadlifts, Back, Abs
Fri- Light Bench, Arms

Looks good man. Crush it.