Muscle_G's powerlifting log

Discussion in 'Member Online Journals' started by Muscle_g, Aug 27, 2017.

  1. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Hello everyone, I am new here. I'm also a competitive powerlifter, 35yrs old, & I compete in the 220's and sometimes 242's. I lift single ply gear. Offseason I lift completely raw except I use knee wraps from time to time. I will start posting my training tomorrow. Here are some of my best lifts

    Multi Ply
    615sq, 450bp, 500dl

    Single ply
    550sq, 405bp, 510dl

    Raw
    415sq, 305bp, 475dl

    Other lifts
    195 Standing Overhead Press
    315 Front Squat
    500 Trap-Bar Deadlift
     
    Yomo likes this.
  2. monsoon

    monsoon Senior Bacon VIP

    Nov 1, 2010
    2,923
    716
    Hey welcome to the board and the logs. Look forward to see your training.
     
    Muscle_g likes this.
  3. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Thank you
     
  4. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Monday 8/28/17 SQ/DL(WK 1)

    Squats
    45x5, 3 sets
    135x3
    185x3
    225x3
    275x3
    295x2, 4 sets
    225x3 close-stance, 2sec pause
    No belt

    Deadlifts- hook grip
    225x1
    275x1
    315x1
    330x1, 6 sets(3 sets conv, 3 sets sumo) 30sec in between work sets
    No belt

    Romanian DL's
    225x10
    235x10
    245x10
    1-Legged Leg Press(as if a 45lbs bar)
    185x3x15
    each leg

    Adductor/Abductor
    100x2x15(both in & out)

    Calves
    Abs
     
    jrsgym likes this.
  5. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Wasn't able to make it to the gym today. I'll make it up tomorrow. For those wondering my training is as follows
    Mon- SQ/DL
    Wed- Bench, Shoulders, Triceps
    Fri- Back, Biceps, Grip
     
  6. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Thursday 8/31/17 Bench(WK 1)

    Bench Press
    45x12
    95x8
    135x5
    185x3
    205x1
    225x6 last rep paused
    230x6 last rep paused
    210x8 last 2 reps paused
    Close-Grip
    185x5
    195x5

    Incline BB Press
    135x8
    145x6
    155x5
    135x6
    Pec-Dec Flyes
    50x20
    60x20
    70x20

    Side DB Raises
    20x12
    25x12
    30x12
    Seated DB Shoulder Press
    40x10
    50x10
    60x5
    DB Upright Rows
    25x10
    30x10
    35x10

    Tricep Rope Pushdowns
    70x15
    80x15
    90x15
    One-Arm DB Kickbacks
    15x3x10
    each arm
     
  7. 5.0

    5.0 VIP Member

    Nov 3, 2012
    4,450
    1,210
    Solid pressing
     
    Muscle_g likes this.
  8. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Thank you
     
  9. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Friday 9/1/17 Back, Biceps, Grip

    Assisted Chin-Ups(green band)
    25 reps
    Bent-Over BB Rows
    135x12
    155x12
    175x10
    195x8
    205x6
    One-Arm Machine Rows
    80x12
    90x12
    100x12
    each arm

    DB Shrugs
    60x12
    70x12
    80x12
    Rear Delts on Pec-Dec
    50x12
    60x12
    70x12
    Neck Harness
    20x2x20(all 4 sides)

    Ez-Curl Bar 21's
    40 for 3 sets
    One-Arm DB Preacher Curls
    20x12
    25x12
    30x7
    Each arm

    Forearms/Grip work
     
  10. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    No gym today, caught some kind of stomach bug. Will make it up tomorrow if I feel better
     
  11. monsoon

    monsoon Senior Bacon VIP

    Nov 1, 2010
    2,923
    716
    Any meet coming up?
     
  12. chicken_hawk

    chicken_hawk VIP Member

    Oct 28, 2010
    705
    132
    Welcome and maybe I missed it, but what is your program based on. Looks like you have a distinct plan, but always like talking programming.

    Keep it going,
    Hawk
     

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