Muscle_G's powerlifting log

[Muscle_g]

Thursday 1/4/18 Bench(WK 3)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
275x1 added Slingshot
310x2, 3 sets

Close-Grip BP(thumb from smooth, 1 Board)
225x5, 2 sets

After this I worked DB Flyes, Front/Side Delts, Triceps, Calves, & Abs

 

[Muscle_g]

Saturday 1/6/18 SQ/DL(WK 3)

Leg Extensions
Seated Leg Curls
Pulldowns

Front Squats
45x5
95x3
135x1
155x3
175x3
195x3
135x5

Speed Deadlifts vs Mini-Band
135x5
225x3
260x1, 8 sets(4 sets conv, 4 sets sumo)
135x10

After this I did Walking Lunges, 1-Legged Standing Leg Curls, Calves, Abs, & Treadmill

 

[Muscle_g]

Monday 1/8/17 Bench(WK 4)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
295x1 Slingshot
330x3, 3 sets(added Rage X shirt) 2 Board

Close-Grip BP(thumb-length from smooth)
185x5
205x5
225x5

After this I worked DB Flyes, Front/Side Delts, Triceps, Forearms/Grip, Calves, Abs, & Treadmill

 

[Muscle_g]

Well I will be damn!! Just as luck would have it, the meet I’ve been getting ready for got canceled today


Wednesday 1/10/18 Squats(WK 4)

Leg Extensions
Seated Leg Curls

Squats
45x5, 3 sets
135x3
225x3
275x2
315x1 added belt
365x1 added Briefs
405x2 added TRX suit/straps down
475x2, 3 sets(added knee wraps)

Pause Squats(2sec pauses)
280x3
300x3

That was it

 

[Muscle_g]

Thursday 1/11/18 Back, Biceps

Wide-Grip Pulldowns
90x12
110x12
130x12
150x12
170x10
Assisted Chin-Ups
3 sets of 10
Bent-Over BB Rows
155x10
175x10
135x2x12(Yeates style)
One-Arm Seated Cable Rows
30x12
40x12
Each arm

After this I worked Rear Delts, Neck, Biceps, Forearms/Grip, Calves, & Abs

 

[MAYO]

Working them bat wings!

 

[Muscle_g]

Well since the meet got canceled I’m gonna still finish my training cycle out. But I’m gonna split my training up like this

Mon- Bench(chest, shoulders, triceps)
Wed- Squats(Legs)
Thu- Accessory(Back, Biceps)
Sat- Deadlifts(hamstrings, lower back)

Everything is essentially the same except I’m gonna do deadlifts on a day by itself

 

[Muscle_g]

Saturday 1/13/18 Deadlifts(WK 4)

Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
Db Shrugs

Front Squats
45x5
95x3
135x1
185x1
225x1
275x missed(hit the pin on the way down and lost the bar and my balance)

Deadlifts- hook grip
135x3
225x1
315x1
405x1 added belt
450x1, 4 sets(added Briefs, Fusion suit/straps up)

Stiff-Legged Deadlifts
225x6
245x6
265x6
No belt

After this I did Lying Leg Curls, Glutes, Calves, Forearms/Grip, & Abs

 

[FW Haskell]

good stuff in here... keep up the front squats... best exercise ever.

 

[Muscle_g]

good stuff in here... keep up the front squats... best exercise ever.

Thanks alot, my best Front squat is 315

 

[Muscle_g]

Tuesday 1/17/18 Bench(WK 5)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
225x5, 2 sets

Close-Grip Bench Press
185x6, 2 sets

After this I did Incline DB Flyes, Front/Side Delts, & Triceps. I forgot my gym bag and bench shirt, so I had to go raw. I will get in my shirt next week and plan to hit both scheduled weights


Thursday 1/18/18 Squats(WK 5)

Squats
45x5, 3 sets
135x3
225x3
275x2
315x1 added belt
365x1 added briefs
405x1 added TRX suit/straps down
455x1 added knee wraps
505x1 straps up

That was it, work has been crazy lately also got to the gym later than usual


Friday 1/19/18 Accessory(WK 5)

Stiff-Arm Pulldowns

Assisted Chin-Ups
3 sets of 10(wide-grip)
3 sets of 10(underhand-grip)
3 sets of 10(neutral-grip)
One-Arm DB Rows
60x12
70x12
90x10
110x6
Each arm
Scapular DB Shrugs(on Incline)
40x12
45x12
50x12

After this I did Rear Delts, Neck Harness(Front & Back), & Biceps


Saturday 1/20/18 Deadlifts(WK 5)

Leg Extensions
Seated Leg Curls
Pulldowns
DB Shrugs

Front Squats
45x5
95x3
135x1
165x3
185x3
205x3
225x1, strength was there for a triple but I’m just getting back into these and I want to get more stable

Deadlifts- hook grip
135x3
225x2
315x1
405x1 added belt
475x1, 2 sets(added briefs, Fusion suit/straps up)

Stiff-Legged Deadlifts
245x6, 3 sets

After this I did1-Legged Standing Leg Curls, Glutes, Calves, Forearms/Grip, & Abs

 

[Muscle_g]

Been training, but just haven’t posted. Will be back posting tomorrow. Got my body weight down to 217lbs