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Muscle_G’s training

Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
166
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
166
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
166
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
166
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
166
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
166
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
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
166
39
#8
Tuesday 7/23/19 Squats/Deadlifts

Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns

Squats
45x5, 3 sets
135x3
185x3
225x3
275x5
295x5
315x5 belt

Deadlifts- hook grip
135x3
225x3
275x5
295x5
315x5

Seated Leg Curls
100x20
120x20
140x20
1-Legged Leg Extensions
50x20
65x20
80x20

Calves
Abs
Recumbent Bike: 12mins
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
166
39
#9
Thursday 7/25/19 Bench

Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x6 added Slingshot
265x6
285x4, hit the rack on the 4th rep so I just racked it
225x12

Hammer Chest Press Machine
30x20
40x20
50x20

T-Bar Rows
35x15
70x15
95x15
120x12

Reverse Pec-Dec Rear Delt Flyes
40x15
55x15
70x15
Seated Side DB Raises
10x2x15

Rope Pushdowns/Hammer Curls
50x20/20x15
60x20/25x15
70x20/30x15

Treadmill: 12mins
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
166
39
#10
Friday 7/26/19 SQ/DL Accessory

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

Medium-Stance Squats
45x5, 3 sets
135x1
185x1
225x1
275x1
315x1
365x1 belt
315x1
275x1
225x1
185x1
135x1

Stiff-Legged Deadlifts
245x6
265x6

Nautilus Pulldowns Machine
100x15
115x15
130x15
One-Arm DB Rows
60x12
70x12
80x12
Seated DB Shrugs
45x12
50x12
55x12

1-Legged Lying Leg Curls
20x15
30x15
40x12

Calves
Abs
Recumbent Bike: 12mins
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
166
39
#11
Monday 7/29/19 Bench Accessory

Bench Press(POR Grip)
45x5, 2 sets
95x1
135x1
185x1
225x1
245x1
265x1
285x1
265x1
245x1
225x1
185x1
135x1
95x1
45x5

Flat DB Press
40x20
50x20

Reverse-Grip Pulldowns
90x15
110x15
130x15

Reverse Pec-Dec Rear Delt Flyes/DB V Raises
40x15/5x15
50x15/10x15
60x15/15x15

Lying DB Skullcrushers/Ez-Bar Curls
30x3x15/65x3x12
One-Arm Rope Pushdowns/ One-Arm DB Curls
50x2x15/25x2x15

Treadmill: 10mins

Gonna start training my bench like I have been with my squats. My Friday squats are usually done by feel, and is mainly just to do the movement and work on technique and keep the motor skills down. Gonna do the same for Bench and see how it goes
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
166
39
#12
Tuesday 7/30/19 Squats

Warm-up
Leg Extensions
Lying Leg Curls
Pulldowns

Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x3
365x1 added belt
405x3, 2 sets(added Briefs)
425x3, 2 sets
455x3, 2 sets(This is a PR triple!!)

Romanian Deadlifts
135x10
185x10, 2 sets

Lying Leg Curls/1-Legged Leg Press
50x20/1PLx20
65x20/2PLx20
80x20/3PLx20

Recumbent Bike: 10mins
 
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