George's powerlifting log

[muscle_g]

Originally Posted by strkout35

strong benching man great job, almost up to 3 plates

Thanks man, My best raw bench ever is 310, I'm hoping to get 315 or more after this raw training cycle

Originally Posted by kman025

nice benching and board presses

Thanks alot buddy

[HumanHorrorFilm]

Looking Good George!

[BendtheBar]

Little bit late to the party...great looking workout. Keep hard at those benches.

[muscle_g]

Originally Posted by HumanHorrorFilm

Looking Good George!

Thanks HHF

Originally Posted by BendtheBar

Little bit late to the party...great looking workout. Keep hard at those benches.

I'm gonna try

[muscle_g]

Friday 5/21/10 Accessory(WK 4)

Machine Under-Hand Pulldowns(plate loaded)
50x12
95x12
140x12
Chest-Supported Rows
45x3x10(this machine is heavy and 1 plate was enough lol)
One-Arm Seated Cable Rows
60x12
70x12
80x12
each arm

Rear Delt Reverse Pec-Dec Flyes
60x12
70x12
80x12
4-Way Neck Machine
10x15
20x15
all 4 sides

Hammer Curls
20x12
25x12
30x12
One-Arm DB Preacher Curls
20x3x12(each arm)

Recumbent Bike- 10mins

(First workout as a member at the new gym. The machines there have a different feel than the ones are at the Y. The CSR is heavy with just 1 plate on it and the neck machine seems heavier than the one at the Y feels also. Back should be plenty sore tomorrow and I didn't get a chance to get in any forearm work tonight.)

[BendtheBar]

What type of forearm work do you generally perform?

[muscle_g]

Originally Posted by BendtheBar

What type of forearm work do you generally perform?

I'll alternate between different exercises, I'll normally do 3-4 sets of 1 or 2 movemnts. These are the ones I choose from

Wrist Curls w/DB's
Reverse Wrist Curls w/DB's
Heavy Hand Grips
Pinch Grip Holds
Bar Holds
Grip Machine
Wrist Roller

[muscle_g]

These are some things I have went over from my last meet cycle. Things I have done and gonna start back doing

Squats- I will start back alternating Squats with Box Squats from week to week. Also I'm working on technique with driving my head back harder and trying to arch harder. Working on low back and ab strength. I've got a new squat suit coming so we will see how it goes with the new suit.

Bench- Training will be the same because what I have been doing worked so good during my last training cycle. Working on technique and lockout strength

Deadlifts- My training worked just right for my last meet cycle. I will continue to work on technique with both conv and sumo stance and make my lockout stronger. Strenghten my overall posteriar chain Back, Glutes, Hams, Calves and also continue to work on low back and ab strength.

Goals for the Aug meet

605-610 SQ
390-400 BP
505-510 DL

I know I don't start my meet training cycle until the middle of june but I'm always thinking.

[muscle_g]

Monday 5/24/10 SQ/DL(WK 5)

Recumbent Bike- 5mins

Box Squats(18in Box)
45x10
135x5
225x5
315x5
365x3 added belt here
405x3
225x2x3(close-stance, 12in box)

Deadlifts- Conv
135x3
225x1
315x1
365x1
405x1 added belt here
425x1
455x1
315x2x3(Speed sumo stance, no belt)

Reverse Hypers
50x10
100x10
135x10
Kneeling 1-Legged Leg Curls(plate loaded)
50x3x12
each leg

Standing Calf Raises
100x3x20(2 legged)
BWx2x20(1 legged)

DB Side Bends
60x15
70x15
80x15
Lying Crunch Machine
40x3x20

(That was it, I had a pretty good workout today. Squats felt alot better than last weeks did, and this is the first time I have worked up this heavy on deadlifts since my meet back in April. So far everything is feeling good and I can't wait to get back into my gear!)

[kman025]

strong deads man