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Muscle_G’s training

Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
158
39
#1
Hello everyone, it’s been a long time since I’ve posted here. I just finished a raw training cycle. My training week goes like this

Mon- Bench
Tue- Squats/Deadlifts
Thu- Bench
Fri-SQ/DL Accessory

My estimated raw maxes are 430/305/485

My next powerlifting meet will be on October 19th in Beaufort, SC
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
158
39
#2
Monday 7/8/19 Bench(deload)

Rotator Cuffs

Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x3 long pauses

Hammer Machine Chest Press
40x20
50x20
60x20

V-Bar Pulldowns
105x12
120x12
135x12

Rear DB Raises
20x3x12
Side Machine Raises
40x20
50x20
60x20

Seated Overhead Ez-Bar Extensions
60x15
Seated DB Curls
22x3x15
One-Arm Triceps Pushdowns
50x3x20(3 different grips)
One-Arm Hammer Curls
25x15
30x15
35x15

4-Way Neck Machine
15x2x20(all 4 sides)

Treadmill: 20mins
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
158
39
#3
Tuesday 7/9/19 Squats/Deadlifts(deload)

Warm-Up
Leg Extensions
Lying Leg Curls
Machine Pulldowns

Pause Squats
45x5, 2 sets
135x3
185x3
225x3
275x3
315x3

Deficit Stiff-Legged Deadlifts
225x3x6

1-Legged Leg Extensions
50x20
65x20
80x20
1-Legged Lying Leg Curls
35x20
50x15
65x8

Adductor/Abductor Machine
80x2x15(in & out)

Calves
Abs
Recumbent Bike: 20mins
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
158
39
#5
Thursday 7/11/19 Bench(deload)

Just did a lot of bodybuilding upper body stuff. Left pec is bothering me
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
158
39
#6
Friday 7/12/19 SQ/DL Accessory(deload)

Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns

Close-Stance Pause Squat
45x5, 2 sets
135x1
185x1
225x1
275x1
315x1
365x1 this is possibly a PR on pause squats
Everything was completely raw, no belt or anything

Romanian Deadlifts
135x10
185x10

Bent-Over DB Rows
40x12
45x12
50x12
Wide-Grip Pulldowns
100x12
120x12
140x12
DB Scapular Shrugs
30x3x12

1-Legged Standing Leg Curls
50x3x15

Calves
Abs

That’s it, going on vacation tomorrow. See y’all in a week
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
158
39
#7
Monday 7/22/19 Bench

Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Close-Grip Bench Press(w/Ez-Bar barbell)
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
265x1
225x10
185x15
135x20

High-Rep Flat DB Press
50x20
60x10

Wide-Grip Pulldowns
110x12
130x12
150x12

Face Pulls(on dual cables)
40x15
50x15
60x15
DB V Raises
10x3x15

Triceps Pushdowns
45x15
55x15
65x15
One-Arm Reverse-Grip Pushdowns
10x20
25x20
Seated DB Curls
20x3x15
One-Arm Hammer Curls
25x15
30x15

4-Way Neck Machine
15x20(all 4 sides)

Treadmill: 12mins
 
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