Muscle_G's powerlifting log

[Muscle_g]

I’m thinking of doing another meet on Feb 24th. So after this little training cycle things are gonna start getting heavier!!

Gonna keep my same training split that I’m doing now

Day 1- Squats
Day 2- Bench
Day 3- SQ/DL
Day 4- BP/OH Press
Alternating these days on Mon/Wed/Fri

 

[5.0]

I’m thinking of doing another meet on Feb 24th. So after this little training cycle things are gonna start getting heavier!!

Gonna keep my same training split that I’m doing now

Day 1- Squats
Day 2- Bench
Day 3- SQ/DL
Day 4- BP/OH Press
Alternating these days on Mon/Wed/Fri

Good deal on getting another meet in! Will you be competimg raw, single, or multi-ply? What are you looking at for a total?

 

[Muscle_g]

Good deal on getting another meet in! Will you be competimg raw, single, or multi-ply? What are you looking at for a total?

I’m debating on either single or multi ply. Single ply I would shoot for around a 1500 total. If multi ply 1600

 

[Muscle_g]

Thursday 11/9/17 Bench/OH Press(WK 4)

Rotator Cuffs
DB Flyes
Pulldowns

Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8
115x5
135x1
165x8
175x8
185x8

Standing Overhead Press
45x5
95x3
115x1
145x3
155x3
165x2

After this I did Low-Incline DB Flyes, Chin-Ups, Face Pulls, Arms, 4-Way Neck Raises & Abs. Missed the gym Wednesday so made it up today

 

[Muscle_g]

Friday 11/10/17 Squats(WK 5)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
335x1 added belt
370x1, 2 sets(added knee wraps)

Pause Squats(2sec pauses)
295x3
305x3
315x3

After this I worked lying Leg Curls, 1-legged Calf Press, & Abs

 

[Ramrod]

Some Heavy paused Squats... Solid Work

 

[Muscle_g]

Some Heavy paused Squats... Solid Work

Thanks bud, I normally do pause squats with a close stance. But decided to do my regular squat stance

 

[Muscle_g]

Monday 11/13/17 Bench(WK 5)

Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
265x1, 2 sets(Paused)
Weights felt very easy!!

Close-Grip BP(thumb from smooth)
225x3
235x3

After this I worked Bent-Over Rows, Pulldowns, Rear Delts, Arms, Scapular Shrugs, & Abs

 

[Muscle_g]

Wednesday 11/15/17 Front SQ/DL(WK 5)

Leg Extensions
Seated Leg Curls
Pulldowns

Front Squats
45x5
95x3
135x1
185x1
225x1 Belt
275x1 added knee wraps

Deadlifts- hook grip
135x3
225x3
275x1
315x1
365x1
415x1, 2 sets(added belt)
440x1
460x1

After this I did Calf & Ab work. 460 was my goal for this training cycle

 

[Muscle_g]

Friday 11/17/17. Bench/OH Press(WK 5)

Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
185x6
195x6
205x6
135x10

Standing Overhead Press
45x5
95x3
115x1
135x1
155x1
175x1
195x missed
135x5

After this I did Seated Rows, BTN Pulldowns, Face Pulls, & Side Raises

 

[Muscle_g]

Monday 11/20/17 Squats(WK 6)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added belt
335x1
365x1 added knee wraps
390x1
410x1

That was it. 410 was my goal for this training cycle

 

[Muscle_g]

Gonna start getting ready for the USPA South Carolina Open on Feb 24