Muscle_G's 2011 trying to get big and strong log

[muscle_g]

Thursday 1/27/11 DE Bench(WK 1)

Warmed up with a couple sets of light Face Pulls, Rear Delts and Pec Flyes

Touch Press
45×10
95×8
135×3
185×3, 5 sets

Close-Grip 3 Board Press(thumb length from smooth)
240×5
250×5
260×5
Lying DB Tricep Extensions
25×12
30×12
35×10
Chest-Supported Rows(plate loaded)
45×10
55×10
65×8
V-Bar Pulldowns
80×12
100×12
120×10
Machine Curls
40×15
50x2x15
4-Way Neck Machine
20x2x15(all 4 sides)

(That was it, everything felt pretty good today. Arms and back are FRIED!!!)

[muscle_g]

Friday 1/28/10 Deadlifts(WK 1)

Warmed up with a couple of light sets of Face Pulls and Reverse Hypers

Speed Pulls
135x2x3(1 sumo, 1 conv)
225x2x3(1 sumo, 1 conv)
315×3 sumo
315×3 sumo
315×3 conv
315×3 conv
315×3 sumo

Good Mornings
135x4x5( 2 sets close stance, 2 sets wide stance)
Leg Curls
40×12
50×12
60×12
Reverse Hypers
70×12
95×12
140×12
Calf Work
Ab work

(Deadlifts felt ok today, conventional stance felt alot stronger than the sumo stance did.)

[big_swede]

Good speed work G

[muscle_g]

Originally Posted by big_swede

Good speed work G

Thanks Swede

[muscle_g]

I have decided to not compete at the meet in March and wait until around August or so before I compete again. Thinking about doing bench only at a APA meet in August and gonna do full power at the SPF meet in November.

Also I'm going back to my 3 day routine Mon- Squats, Wed- Bench, Fri- Deadlifts. I don't really care much for Westside training plus it's killing my elbows and pec tendons.

[BendtheBar]

What city is your August meet in?

[muscle_g]

Originally Posted by BendtheBar

What city is your August meet in?

Florence




Me and my buddy rode up to the beach today and train with John Pinder. Here's how everything went

Deadlifts- sumo
135x5
225x5
315x3
405x2(loose briefs, belt) very easy
495x missed
495x1(loose Briefs, Belt) 10lbs PR!!!!

Glute-Ham Raises
3 sets

Pulldown Machine(plate loaded)
90x2x15
125x15
Seated Rows
110x20

after this we done alot of Rope work

(Had a great time with John today. I learned alot today, and with johns help I shortened my deadlift stroke a couple of inches! Last time when I got 485 I was using a conventional stance and was in full gear, so progress is being made . Looks like sumo might be my majic stance along with the form John showed me. I will be working with it for a couple more weeks to get the hang of everything a little better.)

[muscle_g]

Monday 2/7/11 Squats

Reverse-Band Squats(green bands)
45x10
135x5
225x3
275x2
315x1(Belt)
365x2(Belt) added bands here
405x2(Belt)
455x1(Light Briefs, Belt)
495x1(Light Briefs, Belt)
545x1(Light Briefs, Belt, Knee Wraps) PR with my light briefs!
405x3x3(Light Briefs, Belt) working on staying tight and depth here

Close-Stance SSB Squats
140x5
190x5
230x4

1-Legged Kneeling Leg Curls
50x12
70x12
90x12
(each leg)
DB Swings
60x3x10(each arm)

Standing Calf Raises(plate loaded)
90x3x15(2 legged)
BWx2x15(1 legged)

DB Side Bends
60x15
70x15
80x15
Standing Cable Crunches
100x15
120x15
140x15

(Had a pretty good workout. Wasn't feeling my strongest on squats tonight but still hit a PR)

[muscle_g]

Wednesday 2/9/11 Bench

Recumbent Bike- 5mins

3 Board Press vs/Doubled Mini's
45x10
95x8
135x5
185x3
225x1
225x3, added 3 Board and doubled mini's here
245x3
255x2 missed 3rd rep
185x5 thumb length away from smooth

Seated Chest Press Machine
100x3x20

Side DB Raises
10x12
15x12
20x12
Rear Delts on Pec-Dec
70x12
85x12
100x12
Shoulder Horn
5x15
8x15

Tricep Pushdowns
110x12
130x12
150x12
One-Arm Overhead DB Extensions
20x12
25x12
30x12
each arm

(That was it, worked 11hrs today and I was pretty tired.)

[muscle_g]

Friday 2/11/11 Deadlifts

Recumbent Bike- 5mins

Reverse-Band Deadlifts(green bands)- Sumo
135x5
225x3
315x3
365x1 added reverse bands here
405x1(Belt)
455x3(light Briefs, Belt)
475x3(light Briefs, Belt)
495x3(light Briefs, Belt) 3 rep PR!!!
405x10(no gear) this is a rep PR!!!

Reverse Hypers
45x12
90x12
135x12

Hammer High Rows(plate loaded, weight on each side)
70x15
80x12
90x12
One-Arm DB Rows
65x12
75x12
85x12
each arm
BB Shrugs(on Smith)
275x3x12

BB Preacher Curls
55x3x12
One-Arm Cable Curls
20x12
30x12
40x12
each arm

Farmers Walk
100lbs DB 2 times across the gym

(That was it, had a pretty good workout today. The new technique John showed me last weekend is really working )