Muscle_G's 2011 trying to get big and strong log

[tank]

what's the date of the meet?

[BendtheBar]

Originally Posted by muscle_g

(That was it, bench weights felt easy.)

Excellent.

[muscle_g]

Originally Posted by tank

what's the date of the meet?

It's Jan 28th

[tank]

aw man, right around the corner! you doing anything new with your approach/training as far "peaking" for the meet?

[muscle_g]

Originally Posted by tank

aw man, right around the corner! you doing anything new with your approach/training as far "peaking" for the meet?

Nope I keep things the same pretty much, except I don't work up to anything heavier then a opener during the last week of training and I cut my accessory work down on each workout. Other then that everything is pretty much the same.

[muscle_g]

Wednesday 1/18/12 Squats/Aux(WK 10)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25

Squats
45x10
135x5
185x3
225x2
275x1
315x1
350x1(Belt, Knee Wraps) Planned opener
will post a video later

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Machine Pullovers
PL5x12
PL7x12
PL9x12

Williams Shrugs
60x12
75x12
90x12
4-Way Neck Machine
25x15
35x15
45x15
back only

Seated Machine Crunches
90x20
100x20
110x20

(That was it. Missed yesterday's squats and lower body work so I combined yesterday and today with each other.)

[tank]

Originally Posted by muscle_g

Nope I keep things the same pretty much, except I don't work up to anything heavier then a opener during the last week of training and I cut my accessory work down on each workout. Other then that everything is pretty much the same.

cool, that's a sound strategy. i would probably use a similar approach. stay healthy and focused until then, then go nuts at the meet.

[muscle_g]

Thursday 1/19/11 Bench(WK 10)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12

Illegal Wide-Grip Bench Press
45x12
95x8
135x5
185x3
185x8
205x8
225x8

Overhead BB Press
45x5
95x3
115x1
135x3
145x3
155x3

Machine Pulldowns
100x12
125x12
150x12

Hammer Curls
20x12
25x12
30x12

(That was it, not really feeling it today.)

[muscle_g]

Friday 1/20/12 Deadlifts(WK 10)

Warm-Up
Leg Extensions: 30x25, 45x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 70x12, 90x12

Front Squats
45x5
95x3
135x1
155x3
185x3
215x1, this felt heavy!!

Deadlifts- Sumo
135x3
225x1
315x1, 2 sets

Calf Presses(on leg press)
250x3x20(2 legged)
70x3x20(1 legged)

Standing Cable Crunches
100x15
120x15
140x15
Weighted Reverse Crunch Machine
PL4x2x12

(That was it, deadlifts felt easy. Front squats as usual felt hard.)

[muscle_g]

Saturday 1/21/12 Aux(WK 10)

Straight-Arm Pulldowns
40x12
50x12
60x12
Face Pulls
40x12
50x12
60x12
Wide-Grip Pulldowns
60x12
75x12
90x12

Cable-Crossover Shrugs(static hold)
50x12
60x12
70x12
4-Way Neck Machine
15x2x20
25x20
all 4 sides

Lying Ab Bench Machine
25x20
30x20
35x20

Standing Calf Raises
40x3x20

Reverse BB Curls
30x3x20

(That was it, good workout. I am gonna pick my cardio back up after the meet.)