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Muscle_G's powerlifting log

Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
I know how this goes. Been the same for me lately. In the gym 4-5 days/week. Not doing anything worth mentioning...

Yeah sometimes it goes like that lol

I'm planning on doing a "mock meet" next Saturday to kind of see where I'm at
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Starting today I will be changing up my routine. I’m planning on benching 3 days a week, squatting 2, & deadlifting once. This is what it’ll look like

Mon
Squats
Bench Press
Accessories

Wed
Close-Grip Declines
Deadlifts
Accessories

Fri
Front Squats
Illegal Wide-Grip Bench Press
Accessories
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Starting today I will be changing up my routine. I’m planning on benching 3 days a week, squatting 2, & deadlifting once. This is what it’ll look like

Mon
Squats
Bench Press
Accessories

Wed
Close-Grip Declines
Deadlifts
Accessories

Fri
Front Squats
Illegal Wide-Grip Bench Press
Accessories

Typed wrong this is what it's gonna be
Starting today I will be changing up my routine. This is what it’ll look like

Week A
Mon- SQ/DL
Wed- Bench
Fri- SQ/DL accessory

Week B
Mon- Bench
Wed- SQ/DL
Fri- Bench accessory
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Monday 10/9/17 Squats(WK 1)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
290x3, 4 sets

Close-Stance High-Bar Squats
225x5
235x5
245x5

Ultra Wide-Stance Squats
115x10
125x10

Lying DB Leg Curls
35x20
40x15
45x9

Standing Calf Raises
4 sets of 20 reps

Abs
Treadmill: 10mins(light walk)

All squats done without a belt
 
fit_dynamite

fit_dynamite

TID Lady Member
Oct 11, 2017
150
89
Hey there. Great log. I'll be checking it as much as I can. Best of luck this weekend at your "mock meet".
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Hey there. Great log. I'll be checking it as much as I can. Best of luck this weekend at your "mock meet".


Thank you, I decided to not do that this weekend. I know about where my lifts are at the moment. I just started a new training cycle this week. I'll do a true max later on
 
fit_dynamite

fit_dynamite

TID Lady Member
Oct 11, 2017
150
89
Ok. I'm kinda still learning the PL lingo. hehe I'll be following along.
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Wednesday 10/11/17 Bench(WK 1)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
210x5, 5 sets
All reps paused

Close-Grip Decline Press
205x6
225x6
245x4
Pec-Dec Flyes
60x15
70x15
80x15

DB Side Raises
15x15
20x15
25x15
Cable Upright Rows
60x15
70x15
80x15

Rope Pushdowns
60x20
70x20
80x20
One-Arm DB Kickbacks
15x12
20x12
25x12
each arm


Friday 10/13/17 Deadlifts(WK 1)

Hyper Extensions
Pulldowns

Deadlifts- hook grip
135x5
225x3
275x1
320x1, 6 sets(3 sets conv, 3 sets sumo)
No belt

Deficit Deadlifts(3.5in deficit)
275x5, 3 sets
No belt

Pendlay Rows
135x6
185x6
205x6
225x5
245x3
135x6
Assisted Chin-Ups(green band)
3 sets of 10
BB Shrugs
225x10
275x10
315x10

Face Pulls
70x15
80x15
90x15

Hammer Curls
25x12
30x12
35x12
40x12
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Monday 10/16/17 Squats(WK 2)

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
310x3, 4 sets

Close-Stance High-Bar Squats
235x5
245x5

Ultra Wide-Stance Squats
125x10
130x10

No belt was used on the squats. Didn't get in any Calf or Ab work. Hips, legs, & knees have been aching today
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Gonna use a new split. Gonna be upper/lower split

It’ll be rotated over Mon/Wed/Fri and go like this
Day 1- Squat
Day 2- Bench(heavy)
Day 3- Front Squat/Deadlift
Day 4- Bench(light), Overhead Press

This way I’m hitting the lifts more often during the weeks

Wednesday 10/18/17 Bench(WK 2)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
220x5, 5 sets
All reps paused

Close-Grip Bench Press
185x6, 2 sets

After this I worked Seated Rows, Pulldowns, & Rear Delts
 
5.0

5.0

VIP Member
Nov 3, 2012
5,246
1,696
I like the new layout better. I'd add gm's or a dl accessory in there so you're hitting all the big 3 twice a wk. What stance/Bar placement do you compete with?
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
I like the new layout better. I'd add gm's or a dl accessory in there so you're hitting all the big 3 twice a wk. What stance/Bar placement do you compete with?

It all depends if I’m lifting raw or in gear. Raw I squat with a narrower stance than in gear. I’m thinking of doing a extra bench day on Saturday’s that way I can get in 4 days weekly
 
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