Muscle_G's 2012 Powerlifting log

[muscle_g]

Monday 2/6/12 Bench

Warm-Up
Standing Rotators: 5x12, 8x12
Side Raises: 8x12, 10x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12
Shoulder Rotations w/resistance Tube: 2x15(both Ext. & Int.)

Bench Press
45x12
95x8
135x5
185x3
225x1
245x6, 2 sets last rep paused
225x8 last 2 reps paused

Low-Incline BB Press
135x5
155x5
185x5
205x3

Hammer-Low Rows(weight on each side)
60x12
70x12
80x12
60x2x12(one-armed)

Rear DB Raises
15x12
20x12
25x10

Hammer Curls
25x12
30x12
35x12

BB Shrugs(on smith, static hold)
185x12
225x12
275x10

Tricep Pushdowns
70x20
80x20
40x2x12(one-armed)

(That was it. First day back since the meet so nothing was heavy today. Glad to be back in the gym.)

[big_swede]

Subbed and good benching bro!

[muscle_g]

Originally Posted by big_swede

Subbed and good benching bro!

Thanks swede



Tuesday 2/7/12 Squats

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

Box Squats(legal depth)
45x10
135x5
225x3
275x2
295x2 added belt
315x2
335x2
365x1
385x missed
385x1 addded loose Briefs
405x1
425x1
315x3x3 no briefs

1-Legged Leg Press(weight on each side)
2PLx12
3PLx12
4PLx12
each leg

Reverse Hypers
50x12
100x12
150x12
Adducter/Abducter Machine
110x2x20(both in & out)

Hammer Calf Presses(weight on each side)
3PLx3x20(2 legged)
1PLx2x20(1 legged)

Hammer Combo Crunch Machine
30x15
40x15
50x15
Side DB Bends
50x15
60x15
70x15

(Pretty good workout, been awhile since I've done box squats and also leg presses. Legs were really pumped after this. On raw squats I'm weak out of the hole so this really worked my weak area.)

[J_Byrd]

Nasty work!!!!

Why 1 leg on the legpress? Not knocking it, just wondering what your thought process with it is.

[muscle_g]

Originally Posted by J_Byrd

Nasty work!!!!

Why 1 leg on the legpress? Not knocking it, just wondering what your thought process with it is.

Just individual leg strength to keep both sides balanced. The main reason I do them 1 legged is so I don't have to take as many plates off lol

[muscle_g]

Thursday 2/9/12 Bench

Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x3 added strong reverse bands
365x3
405x3 added 3 Board
455x3 added loose Denim shirt
475x3
500x3 this was heavy!!

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

One-Arm DB Rows
75x3x12
the reason I am doing these is because I am trying to fix a imbalance. My right lat is weaker then my left lat

Rear Delts on Pec-Dec
100x12
110x12
120x12
Seated Side Raises
5lbs DB's 3 sets of 25 reps

Hammer Curls
25x12
30x12
35x12

DB Shrugs(static hold, hook grip)
60x12
70x12
80x12

(Today is normally my Decline day but I decided to try something a little different. It's been awhile since I've done lockout work and had anykind of lifting gear on. And I wanted to put on my loose shirt anyways. This shirt is VERY loose.)

[BendtheBar]

Originally Posted by muscle_g

500x3 this was heavy!!

Looks heavy! Nicely done.

[muscle_g]

Originally Posted by BendtheBar

Looks heavy! Nicely done.

Thanks BTB




Friday 2/10/12 Deadlifts

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

Front Squats(out of a mono-lift)
45x5
95x3
135x1
185x1
225x1 added belt
245x1 PR!!

Block Pulls- Sumo(mid-shin heigth, 3in off ground)
135x3
225x3
315x3
365x3
405x3
455x3 added belt and loose briefs, PR triple!!
475x1, was gonna go for a double but the weights fell off of the bumper plate, would have been a 2 rep PR

Stiff-Legged DL's
275x5
295x5
315x5

1-Legged Kneeling Leg Curls
70x3x12(each leg)

Calf Presses(on leg press)
3PLx3x25(2 legged)
1PLx2x20(1 legged)

Lying Ab Bench Machine
30x20
35x20
40x20
Rotary Torso Machine
55x2x20(each side)

(Good workout, got a 3 rep PR off of the blocks and a PR front squat. I feel sure I would've gotten the 475 for 2 if it wouldn't had rolled off of the plate.)

[muscle_g]

Saturday 2/11/12 Aux

Straight-Arm Pulldowns
40x12
50x12
60x12
Face Pulls
40x12
50x12
60x12
Wide-Grip Pulldowns
70x12
80x12
90x12

Williams Shrugs(static hold)
60x12
75x12
90x12
Shrugdowns(on Magnum Pulldown Machine, static hold)
60x12
75x12
90x12
4-Way Neck Machine
3 sets of 15(different weights to the front, sides, and back)

Hammer Combo Crunch Machine
20x3x20

Seated Calf Raises
70x3x20

Reverse BB Curls
20x20
20x20
30x20

Recumbent Bike: 20mins

(Good fast paced workout, all weights were light and I got a nice pump. Missed Wednesday's Auxiliary workout.)

[muscle_g]

Monday 2/13/12 Bench

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

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
295x1
315x1 Slingshot
335x1 Slingshot
365x3(DD shirt) 2 Board
405x1(DD shirt) 1 Board
410x1(DD shirt) to chest from here, 5lbs PR
430x1(DD shirt) 25lbs PR!!
445x1(DD shirt) 40lbs PR!!!

Close-Grip Bench(POR grip)
225x3
225x3
245x3

Seated Cable Rows
PL5x12
PL7x12
PL9x12
PL2x12 one-armed
PL3x12 one-armed

Rear DB Raises
15x12
20x12
25x12

Hammer Curls
30x12
35x12
40x12
Light-Band Tricep Pushdowns
3x20
Ez-Bar Curls
35x12
55x12
75x12

Machine Shrugs(static hold)
150x12
180x12
210x12

(Very good workout today!! Hit 3 bench PR's and I still believe I had another 10-15lbs or so in me. I feel a 460-470 bench happening in may!!)