Muscle_G's 2012 Powerlifting log

[muscle_g]

Friday 3/23/12 Deadlifts(WK 4)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 70x12, 90x12

Med-Stance SSB Squats
50x5
100x3
140x1
195x3
215x3
235x3

Speed Deadlifts
135x3 sumo/conv
225x1 sumo/conv
315x1, 8 sets(4 sets sumo, 4 sets conv)

(That was it. I'm glad I had already had speed pulls planned for today, because I didn't really feel my strongest. Maybe the light pulling is just the rest my body needed. None of my training partners showed up so I stopped there.)

[BendtheBar]

None of my training partners showed up so I stopped there.

Time to open a can of whoop ass.

Have a good weekend MG.

[3rdLargest]

What ever works for you guys. We're planting corn and getting ready for milo I never have any idea what time I'll be getting off work. I'll just get up with you guys whenever I get the chance.

[gaspers04]

Nice work in here!

[muscle_g]

Originally Posted by 3rdLargest

What ever works for you guys. We're planting corn and getting ready for milo I never have any idea what time I'll be getting off work. I'll just get up with you guys whenever I get the chance.

Yeah we know you have to work late. We'll all still more then likely meet at usual time. That way we can all train togeather.

Originally Posted by gaspers04

Nice work in here!

Thanks Gasper

[muscle_g]

Monday 3/26/12 Bench(WK 5)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Rotators w/cables: 10x2x12
Pulldowns: 70x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
295x1
315x1 sling shot
335x1 sling shot
365x1(DD shirt) 2 board
380x3(DD shirt) no touch, to chest from here
390x3(DD shirt) previous triple PR
400x2(DD shirt) PR double, tried a 3rd rep and it was coming up but we had to use the power rack to bench in today. And the bench was slick and I slid on the bench, so we took it to be on the safe side

Reverse-Band Bench Press(POR grip, average band)
275x3x3

Chest-Supported Rows(plate loaded)
45x12
55x12
65x12
Rear Delts on Pec-Dec
85x12
100x12
110x12

1-Armed Rope Pushdowns
30x12
40x12
50x12
each arm
Hammer Curls
30x12
35x12
40x12

Machine Shrugs(static hold)
200x12
240x12
290x12

(Good workout today, and I was surprised too. Over the weekend I caught somekind of stomach virus and started throwing up and couldn't stay out of the bathroom. Bench didn't feel the strongest, but I hit a double PR still.)

[HIThopper]

Some stout benching MG

[BendtheBar]

Glad to see you bounced back and nailed a few PRs.

[muscle_g]

Originally Posted by HIThopper

Some stout benching MG

Originally Posted by BendtheBar

Glad to see you bounced back and nailed a few PRs.

Thanks guys



Tuesday 3/27/12 Squats(WK 5)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Reverse- Hypers: 45x15, 55x15

Squats
45x5 close-stance
45x5 med-stance
45x5 comp-stance
135x3
225x2
275x1 added belt
315x1
335x1
365x1 belt
365x5 added reverse geen bands, took off knee wraps
385x5
405x5
455x2, this is a raw PR on the reverse bands, last time I did these I only did like 440 for 2 or 3 reps with a belt and wraps

1-Legged Leg Press
1PLx12
2PLx12
3PLx12
each leg

(That was it. I was planning on getting in the suit today and working up to something heavy, but was short on training partners again. Oh well maybe next week.)

[muscle_g]

Originally Posted by HIThopper

Some stout benching MG

Originally Posted by BendtheBar

Glad to see you bounced back and nailed a few PRs.

Thanks guys



Tuesday 3/27/12 Squats(WK 5)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Reverse- Hypers: 45x15, 55x15

Squats
45x5 close-stance
45x5 med-stance
45x5 comp-stance
135x3
225x2
275x1 added belt
315x1
335x1
365x1 belt
365x5 added reverse geen bands, took off knee wraps
385x5
405x5
455x2, this is a raw PR on the reverse bands, last time I did these I only did like 440 for 2 or 3 reps with a belt and wraps

1-Legged Leg Press
1PLx12
2PLx12
3PLx12
each leg

(That was it. I was planning on getting in the suit today and working up to something heavy, but was short on training partners again. Oh well maybe next week.)