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Muscle_G's powerlifting log

Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
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
 
monsoon

monsoon

Senior Bacon VIP
Nov 1, 2010
4,980
1,635
Hey welcome to the board and the logs. Look forward to see your training.
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
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
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
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
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
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
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
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
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
No gym today, caught some kind of stomach bug. Will make it up tomorrow if I feel better
 
chicken_hawk

chicken_hawk

MuscleHead
Oct 28, 2010
718
150
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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