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Muscle_G's powerlifting log

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Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
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
Hey man thanks, my workouts revolve around the big 3. I use linear progression routines working with my lifts. After the main lifts I do alot of bodybuilding accessory work and also work on my weak points
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Tuesday 9/5/17 SQ/DL, Legs, Abs(WK 2)

Squats
45x5, 3 sets
135x3
185x3
225x3
275x1
315x2, 4 sets
No belt

Deadlifts- hook grip
225x1, 2 sets
315x1
350x1, 6 sets(3 sets conv, 3 sets sumo) 30sec rest in between sets
No belt

Ab Wheel
2 sets

That was it. Didn't do any accessory work as I still don't feel 100% and also felt dehydrated. Work sets felt strong considering
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Solid day. Do you compete with sumo or conv?
Conventional stance, but I train with sumo a lot. Best sumo is 500, and best conventional is 510
 
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woodswise

woodswise

TID Board Of Directors
Apr 29, 2012
4,342
1,349
Welcome to TID bro. I'm glad to see your journal here and that you are working hard and consistently!
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Wednesday 9/6/17 Bench, Shoulders, Triceps(WK 2)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
230x6 last rep paused
235x5 missed 6th rep
210x6 missed 7th rep
Close-Grip
185x5
185x3

Incline DB Press/Side DB Raises/One-Arm Pushdowns
50x12/15x12/60x12 3 sets each

That was it. Had a weak day and I have had some kind of stomach virus
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Friday 9/8/17 Back, Biceps(WK 2)

Assisted Pull-Up's(green band)
25 reps
T-Bar Rows(weight on bar)
50x12
75x12
100x12
125x12

Rear Delts on Pec-Dec
40x12
50x12
60x12

One-Arm DB Curls
25x3x12
each arm

Still not 100% still feeling the virus a little
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Next week I am gonna change up how I'm training a bit. The 3 lifts will be trained the same except I am gonna switch other things. It will look like this

Week A
Mon- SQ/DL
Wed- Bench
Fri- SQ/DL accessory

Week B
Mon- Bench
Wed- SQ/DL
Fri- Bench accessory

Basically switching back to upper and lower body days. Mon and Wed will be the heavy days and Friday will be the lighter days working on speed, technique, & weak points. Also the plan is to hit up a meet sometime next year and total 1500+ in single ply gear. I might do a raw meet also if the budget allows it.
 
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Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Monday 9/11/17 SQ/DL(WK 3)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x1
340x2, 3 sets(added Belt)

Deadlifts- hook grip
225x1
275x1
315x1
375x1, 4 sets(2 sets conv, 2 sets sumo) 30sec rest in between sets, added belt

Front Squats
185x5
195x5
205x3
Dimmel Deadlifts
135x10
155x10
175x10

1-Legged Leg Extensions/1-Legged Standing Leg Curls
50x20/50x20
65x20/65x20
80x20/80x15
Each leg

Calves
Abs
 
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