Muscle_G's powerlifting log

[Muscle_g]

A lot of people overlook the greatness of simple creatine. I try and cycle it a couple times a year.

Only thing I don’t like about it is the water weight gain from it

 

[Muscle_g]

Friday 3/30/18 Deadlifts(WK 2)

SSB Box Squats
45x5, 2 sets
135x3
185x3
205x3
225x3

Deficit Deadlifts(5in deficit)
135x3
225x2
275x1
320x1, 8 sets(30sec in between)

Stiff-Legged Deadlifts
250x6
260x6

Reverse Hypers
70x15
140x15
210x15

Calves
Abs

That was it. Started taking creatine last weekend and I can feel it working

 

[Muscle_g]

Saturday 3/31/18 Bench(WK 2)

Speed Bench Press(vs Dbl Mini’s)
45x12, 2 sets
45x5, 2 sets(added mini bands here)
95x3, 9 sets(3 grips, comp/POR/illegal-wide)

Seated OH BB Press(vs 50lbs of Chains)
115+chains x6
115+chains x6
115+chains x4

Hammer High Rows(plate loaded on each side)
70x15
80x15
90x15
45x15 one-arm
55x15 one-arm
Face Pulls
60x20
70x20
80x20

Lying DB Skullcrushers/Alternate DB Curls
25x15/20x12
30x15/25x12
35x11/30x12

4-Way Neck Machine
25x2x15(all 4 sides)

Abs

 

[Muscle_g]

Monday 4/2/18 Squats(WK 3)

Squats
45x5, 3 sets
135x3
185x3
225x2
245x1
280x5, 4 sets
Still no belt

High-Bar Close-Stance Pause Squats
205x5
225x5

Glute-Ham Raises
BWx10
BWx10
BWx6
1-Legged Leg Press
3 sets of 15(can’t remember weight)

Adductor/Abductor
100x20
110x20

Calves
Abs

Squats are really feeling good right now. My muscle endurance is improving from the sets of 5

 

[Muscle_g]

Wednesday 4/4/18 Bench(WK 3)

Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
195x8, 4 sets
Added 3 Board(POR Grip)
225x3
245x3
265x3

Incline BB Press
135x6
155x6
175x6
135x6

Wide-Grip Pulldowns
100x12
110x12
125x12
140x12
Chest-Supported Rows(plate loaded)
35x12
45x12
55x8

Seated Side DB Raises/Mini Band Pulldowns-Aparts
15x3x12/Band x3x15

Triceps Pushdowns/Hammer Curls
90x20/30x12
110x20/35x12
130x20/40x12

Hammer Machine Shrugs(static holds)
295x12
315x12
365x10

 

[Muscle_g]

Friday 4/6/18 Deadlifts(WK 3)

Deficit Deadlifts(3.5in deficit)
135x3, 2 sets
225x2
275x1
315x1
345x1, 6 sets(30sec rest in between each)

Stiff-Legged Deadlifts(2.5in deficit)
255x6
275x6

Bent-Over BB Rows(Cailer Woolam style)
135x8
155x8
185x8
205x8
135x8
Assisted Chin-Ups
2 sets of 10(Wide-Grip)
2 sets of 10(Reverse-Grip)
2 sets of 10(Neutral-Grip)
BB Shrugs
245x12
265x12
285x12

Reverse Hypers
110x15
180x15
250x15

Rear Delt Flyes on Pec-Dec
100x12
115x12
130x8

Calves
Abs

 

[MAYO]

The only acceptable 'assisted' chin up is where you are doing them over a pool of molten lava to 'assist' your motivation. But anyways...good shit!

 

[Muscle_g]

The only acceptable 'assisted' chin up is where you are doing them over a pool of molten lava to 'assist' your motivation. But anyways...good shit!

They have really gotten my back stronger since I’ve started doing them. Never been good enough to get rep work with body weight. So I’m doing them assisted until then

 

[Muscle_g]

Monday 4/9/18 Squats(WK 4)

Squats
45x5, 3 sets
135x3
185x3
225x1
275x1
300x5, 4 sets(last 2 sets used a belt)

Close-Stance Pause Squats(2sec pauses)
225x3
245x3
265x3
No belt

Reverse Hypers
120x3x15

1-Legged Leg Press(as a 45lbs bar)
225x15
275x15
315x15 each leg
1-Legged Kneeling Leg Curls(plate loaded)
70x3x15 each leg

Calves
Abs

 

[Muscle_g]

Wednesday 4/11/18 Bench(WK 4)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
210x6, 4 sets
Added Shoulder saver attachment(POR Grip)
225x3
245x3

Hammer Incline Machine Press(plate loaded)
45x12
55x12
70x12
Flat DB Flyes
40x10
45x8, 2 sets

DB Upright Rows
15x12
20x12
25x12
30x12
BTN BB Press
65x8
95x8
115x6
135x3

Swiss-Bar Hammer Curls/Ez-Bar Skullcrushers
65x12/65x12
75x12/65x12
75x12/65x12
One-Arm Machine Curls
40x20
55x20
70x15
One-Arm Tricep Pushdowns
30x20
40x20
50x20
each arm

 

[Muscle_g]

Friday 4/13/18 Deadlifts(WK 4)

Deficit Deadlifts(3.5in deficit)
135x3, 2 sets
225x2
275x1
315x1
370x1, 6 sets(30sec rest in between)
No belt

Stiff-Legged Deadlifts(2in deficit)
275x5
295x3
no belt

Pendlay Rows
135x8
155x6
175x6
195x5
135x8
Assisted Chin-Ups
2 sets of 10(wide-grip)
2 sets of 10(reverse-grip)
BB Shrugs
295x8
315x8
225x10, 2 sets

Glute-Ham Raises
BWx8
BWx6
BWx6

Face Pulls
50x15
60x15
70x15

Barbell Curls
55x12
65x12
75x8
Hammer Curls
30x12
35x12
40x8
45x6

Neck work
Abs

 

[Muscle_g]

Monday 4/16/18 Squats(WK 5)

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
320x5, 3 sets(added belt)

Close-Stance Pause Squats(2sec pauses)
265x3
285x3

Glute-Ham Raises
BWx8
BWx8
BWx5

1-Legged Leg Extensions
3 sets of 20
1-Legged Lying Leg Curls
3 sets of 20
Can’t remember weights on these

Adductor/Abductor Machine
100x2x20 in & out

Calves
Abs