Muscle_G's 2012 Powerlifting log

[muscle_g]

Friday 8/31/12 SQ/DL accessory

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 75x12, 90x12

Front Squats(to parallel box)
45x5
95x3
135x1
185x1
225x3
245x3
265x3 added belt

Speed Deadlifts(hook grip)
135x3
185x1
230x1, 8 sets(4 sets conv, 4 sets sumo)

Chain-Suspended SSB Good Mornings
100x5
140x5
160x5
140x5
Standing 1-Legged Leg Curls
11x12
22x12
33x12
each leg

Calf Presses(on leg press)
270x3x25(2 legged)
90x2x20(1 legged)

Lying Weighted Ab Bench Machine
40x20
45x20
50x20
55x20
Cable Side Bends
90x15
110x15
130x15

(That was it, good workout. Front Squats felt strong and the speed pulls felt speedy. Also my glute seems to be feeling alot better. I can now do movements without much pain at all. I missed upper body work yesterday.)

[BendtheBar]

That glute handle the front squats pretty well?

[RobMoriRB]

solid Front squats keep it up mate

[muscle_g]

Originally Posted by BendtheBar

That glute handle the front squats pretty well?

Yep glute is doing great. I can still feel it when I move a certian way or do certian movements, but for the most part it's healing nicely.

Originally Posted by RobMoriRB

solid Front squats keep it up mate

Thanks alot

[ravimolasaria]

that wt. on Front Squats is HEAVY ... keep lifting muscle_g ...

[BrassNBallz]

If your glute keeps hurting, you should try the poke and pull leviathian tug. It works every time.

[muscle_g]

Originally Posted by BrassNBallz

If your glute keeps hurting, you should try the poke and pull leviathian tug. It works every time.

lol you'll have to video that, so I can make sure I'm doing the right thrusting motion




Monday 9/3/12 Bench

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 75x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
295x1 Slingshot
315x1 Slingshot
365x1 added Rage X, 2 Board
380x missed
365x missed
not gonna be able to use the Rage X at this meet, it is a totally different groove then the Denim and I don't have time to learn it

Close-Grip Incline Press(thumb-length from smooth)
135x3x5

Body-Masters Rows
90x12
120x12
150x12

Mini-Band Pull-Aparts
3sets of 15

(That was it, pretty much a nonproductive day. I will get in my denim Thursday and try to find a opener.)

[muscle_g]

Tuesday 9/4/12 SQ/DL

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added belt
365x1 added briefs
405x1 added Super Centurion/straps down
455x1
490x1 full gear, planned opener

Deadlifts- Sumo(hook grip) left suit bottoms on
225x1
315x1
405x1 added belt
455x1 straps up, planned opener

Dimmel DL's
135x3x10

(That was it, the goals are a 540 squat and a 505 pull at the meet. My best squat in a single ply suit is 500 so if the 540 happens it will be a 40lbs PR in a single ply suit.)

[big_swede]

Good planned #s. Crush it!!

[BendtheBar]

Nice numbers. How was your depth with the 490?