Muscle_G's powerlifting log

[Muscle_g]

Wednesday 4/18/18 Bench(WK 5)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x6, 3 sets
Added Shoulder saver attachment(POR grip)
245x3
265x3

Low-Incline DB Press
50x10
55x10
60x10
Pec-Dec Flyes
40x20
55x20
70x20

Side DB Raises
5x15
10x15
15x15
Hammer Machine Shoulder Press
50x15
60x15
70x15
One-Arm Side Raises
10x2x12

Incline Ez-Bar Skullcrushers
55x12
65x12
75x12
One-Arm Rope Pushdowns
30x12
40x12
50x12
each arm

Ez-Bar Preacher Curls
35x12
45x12
55x12
One-Arm Machine Curls
20x12
30x12
40x12
each arm

Awesome bench session today. Moved my grip in a finger and it worked like a charm!!

 

[Muscle_g]

Friday 4/20/18 Deadlifts(WK 5)

Deficit Deadlifts(2.5in deficit)
135x3, 2 sets
225x2
275x1
315x1
390x1, 4 sets(30sec rest in between reps)
No belt

Stiff-Legged Deadlifts(off floor)
295x5
315x5
No belt

Bent-Over BB Rows(Cailer Woolam style)
155x8
185x8
205x5
225x5
245x3
135x10, 2 sets
Assisted Chin-Ups
2 sets of 10(wide-grip)
2 sets of 10(reverse-grip)
2 sets of 10(neutral-grip)
BB Shrugs
225x12
245x12
265x12

Reverse Hypers
70x3x12

Rear Delts on Pec-Dec
85x12
110x12
125x12

 

[Muscle_g]

Monday 4/24/18 Squats(WK 6)

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
340x3, 2 sets(added belt and knee wraps)
340x4

Close-Stance Pause Squats(2sec pauses)
295x2
315x2

Reverse Hypers
140x15
210x15
280x15

Seated Calf Raises
80x3x25
35x2x20(1-legged)

Ab Wheel
3 sets