Muscle_G's 2012 Powerlifting log

[J_Byrd]

Originally Posted by muscle_g

In all honesty, I'd rather hit a total PR then a bench PR.

Doesnt everyone.....(Lets hope Ryano doesnt chime in haha)

[muscle_g]

Thursday 4/5/12 Declines

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x6, 2 sets last rep paused
295x8, last 2 reps paused

Hammer Low Rows(weight on each side)
80x12
90x12
100x12
45x2x15(one-armed)
Rear Delts on Pec-Dec
85x12
100x12
110x12
DB Shrugs(static hold)
50x12
65x12
70x12

1-Arm Rope Pushdowns/Hammer Curls
40x3x12/30x3x12

(That was it. Feel really tired today, so I went lighter in weight.)

[BendtheBar]

You getting after squats tonight or this weekend?

[muscle_g]

Originally Posted by BendtheBar

You getting after squats tonight or this weekend?

I deadlift on Friday's and squat on Tuesday's




Friday 4/6/12 Deadlifts(WK 6)

Warm-Up
Leg Extensions: 35x20, 50x20
Seated Leg Curls: 40x20, 50x20
Pulldowns: 70x12, 90x12

Deadlifts- Conv
135x3
225x3
315x1
365x1
405x1
455x1(Hardcore suit/straps up, Belt)
480x1(Hardcore suit/straps up, Belt)
405x1 hook grip
455x1 hook grip

Stiff-Legged DL's
275x3x5

Prone Leg Curls(1-legged)
40x3x12
each leg

Calf Presses(on leg press)
260x3x20(2 legged)
70x2x20(1 legged)

Weighted Ab Bench Machine
30x20
35x20
40x20
Side Cable Crunches
100x15
120x15
140x15
Magnum Low Back Machine
300x2x10

(That was it. I have decided tonight that if I can get enough time in my gear that I am gonna do the meet next month.)

[jmoore87]

Great pulls. 455 with a hook grip is awesome!

[muscle_g]

Originally Posted by jmoore87

Great pulls. 455 with a hook grip is awesome!

Thanks man

I'd love to switch to a hook grip, but I don't have the speed that I like when I use it.

[BendtheBar]

Strong and long MG. Have a good weekend.

[muscle_g]

Originally Posted by BendtheBar

Strong and long MG. Have a good weekend.

Thanks BTB




Well I'm not gonna be able to make it to the SPF meet next month due to finacial reason's(had to get the AC fixed at my house and car insurance on both the truck and the jeep are coming at the same time, so no money for hotel room). So Right now I'm just gonna train and try to get stronger. I am however looking at a APA meet on May 26th that is only like 30mins from my house,. Thinking about competeing in the bench only division and try to hit a bench PR. Or maybe the equipped Push/Pull and try to work on my crappy deadlift


Monday 4/9/12 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
275x6, 2 sets
295x1
310x1 previous raw PR
255x8

Close-Grip 3 Board Press vs/ doubled Mini's(thumb length from smooth)
185 + mini'sx5
205 + mini'sx5
225 + mini'sx2(this was heavy at the top)
this exercise really his my sticking point

Hammer High Rows(weight on each side)
80x12
90x12
100x10
45x2x12(one-armed)
Rear DB Raises
10x12
15x12
20x12

One-Arm Pushdowns/Hammer Curls
30x12/30x12
40x12/30x12
50x12/30x12

BB Shrugs( on smith, static hold)
225x12
245x12
265x12

(That was it, bench felt pretty good today. I believe I'm gonna compete in the geared bench only division(maybe push/pull and try to hit a big bench.)

[BendtheBar]

PM me about the meet once you have it locked. I promise to speed up the process this time.

[muscle_g]

Tuesday 4/10/12 squats(WK 7)

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
315x1(Belt)
405x1(Belt, Breifs)
455x1(Belt, Briefs)
495x1(Leviathan suit/straps down, Briefs, Belt, Knee Wraps)
570x1(Leviathan suit/strap up, Briefs, Belt, Knee Wraps) this is gonna be the opener
615x1(Full gear) added reverse average bands
655x1(Full gear) reverse bands

Close-Stance SSB Squats
160x5
190x5
210x5

1-Legged Leg Press(plates on each side)
2PLx2x12
each leg

(That was it. I talked it over with the wife and she said she wanted to go down to the beach for the SPF meet and with Troy's words made me want to do it even more. So I will be there competeing. The goal will be a 1550-1600 total. But anything over 1430 will be a PR.)