Muscle_G's 2012 Powerlifting log

[muscle_g]

Monday 5/14/12 Bench(WK 3)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
295x1
315x1 added average reverse bands
365x1 added Slingshot
385x1
405x1
had the bands set to where they started deloading around mid-range

Cybex Incline Machine
110x2x12
50x20

Icarian Rows(wide-grip)
100x12
120x12
140x12
50x2x12(one-armed)
Rear DB Raises
15x12
20x12
25x12

Strive Bicep Machine
25x3x12
Lying DB Extensions
30x3x12

CSR Shrugs(static hold, plate loaded)
45x3x12

(Had a pretty good workout today. My bench sets felt strong and I also felt like I had a little more in me. I was supposed to be doing shirted singles today, but again we were short on people and I just did something to mimic the shirted presses and this did quite well.)

[BendtheBar]

That's a strong Slingshot rep. Not a PR?

[muscle_g]

Originally Posted by BendtheBar

That's a strong Slingshot rep. Not a PR?

Well that was with the reverse bands and the slingshot. It was my first time ever working those so I guess you could call it a pr.


Missed squats yesterday, had a family emergency. I won't go into details with everything though.

[J_Byrd]

Hope things are ok with the family. I know the pain about not having the spotters for the bench. I think you made a good decision on the set up though. Pretty sure that will mimic the equipped bench well.

[BendtheBar]

Hope things are ok MG.

[muscle_g]

Originally Posted by J_Byrd

Hope things are ok with the family. I know the pain about not having the spotters for the bench. I think you made a good decision on the set up though. Pretty sure that will mimic the equipped bench well.

Originally Posted by BendtheBar

Hope things are ok MG.

Things are ok at the moment. Not sure what is in store for the next couple of days or weeks though.

[muscle_g]

Thursday 5/17/12 Declines(WK 3)

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

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x1
335x6
340x6
315x8, last rep paused

Standing Overhead Press
45x5
95x3
115x1
135x3
145x3
155x3
been awhile since I've done these

Seated Cable Rows(close-grip)
125x12
150x12
175x10
50x2x10(one-armed)

Rear Delts on Pec-Dec
100x12
110x12
120x12
Seated Side Raises
5x3x25

Hammer Curls
20x12
25x12
30x12
35x12
Life Fitness Tricep Machine
40x12
50x12
20x12(one-armed)
30x12(one-armed)

Machine Shrugs(static hold)
150x12
200x12
250x12

Hammer Combo Crunch Machine
40x3x20

(Really good workout today!! Declines sets and overhead presses, felt strong. This is only the 2nd time I have been able to workout this week. Had a family emergency Tuesday and trying to get everything straightened out.)

[BendtheBar]

Just tearing up them declines hombre.

[muscle_g]

Friday 5/18/12 Deadlifts(WK 3)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 75x12, 90x12

Deficit Deadlifts- Conv(standing on a 3in block)
135x3
225x3
315x3
335x3
had to stop these, glute started hurting

Front Box Squats(1in below depth)
45x5
135x3
185x3
225x1 added belt
275x1 50lbs PR
295x1 60lbs PR

Block Pulls- Sumo(3in off ground)
135x3
225x3
315x3x3
these didn't hurt the glute to bad

Standing 1-Legged Leg Curls
11x2x12
22x2x12
couldn't go heavier, seems like all types of leg curls hurt the glute

Calf Presses(on leg press)
3PLx3x20(2 legged)
1PLx2x20(1 legged)

Standing Cable Crunches
90x15
110x15
130x15
Cable Side Bends
100x15
110x2x15

(That was it, glute is still screwed!! It doesn't hurt much on squats, but any type of deadlift or leg curl movement I can feel it.)

[LtL]

Hope you can get the glute sorted. When mine was killing me it was due to my SI joint being all jacked up. Worth checking.

LtL