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Thread: Muscle_G's powerlifting log

  1. #1
    Train Hardcore!!! muscle_g's Avatar
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    Muscle_G's powerlifting log

    Hello everyone, my name is George. I'm 27yrs old and I compete in the 220's. Right now I'm getting ready for the APF South Carolina Powerlifting/Bench Press Championships on Dec 5th in Columbia, SC. I'm on week 5 of my training cycle.

    Goals are
    615 SQ
    380 BP
    505 DL
    1500 total

    My training goes as follows
    Mon- Squats
    Tue- Bench
    Wed- Accessory
    Thu- Deadlifts
    Fri- Declines
    Last edited by muscle_g; 10-27-2009 at 09:32 AM.

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    Mon- Squat day

    Monday 10/26/09 Squats(WK 5)

    Elliptical- 5mins

    Warm-Up
    Leg Extensions: 35x25, 50x25
    Seated Leg Curls: 50x20, 65x20

    Squats
    45x10
    135x5
    225x3
    275x2
    315x1
    365x1(Briefs, Belt)
    405x1(Briefs, Belt)
    495x1(Leviathan suit/straps down, Briefs, Belt) didn't hit depth
    565x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) Planned Opener, very easy

    Assistance Work
    Leg Press 4x12, 2x15
    Pull-Throughs 3x12
    Adducter/Abducter Machine 2x20(both in & out)
    Calf work
    Ab work

    (Good workout today, squat sets feel easy. The way 565 felt I really believe I will hit my goal of 615 if everything goes right on meet day.)

  3. #3
    WBB Team Captain Coke's Avatar
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    Good luck as you compete...got some killer squats.

  4. #4
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by CoCoa View Post
    Good luck as you compete...got some killer squats.
    Thanks man, looking to hit a PR at this meet

  5. #5
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    Tue- Bench Press day

    Tuesday 10/27/09 Bench(WK 5)

    Exercise Bike- 5mins

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 15x15

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    295x1
    315x3(DD shirt)
    325x3(DD shirt)
    335x3(DD shirt) 5lbs more than my planned opener
    Added 3 Board, took off shirt(POR grip)
    275x3
    295x3
    Added 2 Board(POR grip)
    275x2, 2 sets

    Assistance Work
    Incline Machine Press 2x12(elbow was hurting a little on these)
    Lying DB Extensions 3x12
    One-Arm DB Rows 4x12(each arm)
    BB Shrugs(on smith) 3x12
    Rear Delts(on cable machine) 3x12
    Hammer Curls 3x12

    (Very good workout, all bench sets felt very strong today. Elbow felt fine on benches but when I started doing the Incline machine presses it felt a little stiff feeling.)

  6. #6
    WBB Team Captain Coke's Avatar
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    Wow, super benching - you are ahead of schedule, lol.
    Last edited by Coke; 10-28-2009 at 11:09 AM.

  7. #7
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    Wed- Accessory day

    Wednesday 10/28/09 Accessory(WK 5)

    Elliptical- 5mins

    Nautilus 4-Way Neck Machine 2x20(all 4 sides)
    Seated Crunch Machine 3x20
    Rotary Torso Machine 3x20
    Nautilus Lower Back Machine 3x20
    Shoulder Rotations(on cable machine) 2x20(Int. & Ext.)
    Standing Calf Raises(on smith) 3x20
    Reverse DB Wrist Curls 3x20

    (Quick and easy workout, I love my accessory days because I really feel like it gives my body a break from all the heavy work.)

  8. #8
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by CoCoa View Post
    Wow, super benching - you are ahead of schedule, lol.
    Thank CoCoa, yea I'm really hoping all of this work pays off come meet day.
    Last edited by muscle_g; 10-28-2009 at 03:35 PM.

  9. #9
    Senior Member
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    good to see you over here man. FI is dead I think

  10. #10
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    Quote Originally Posted by byronsru24 View Post
    good to see you over here man. FI is dead I think

    Yea I've been noticing that. Looks like alot more big time lifters over here anyways.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

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    Thu- Deadlift day

    Thursday 10/29/09 Deadlifts(WK 5)

    Elliptical- 5mins

    Warm-Up
    Leg Extensions: 35x25, 50x25
    Seated Leg Curls: 35x25, 50x25
    Pull Downs: 80x12, 90x12

    Rack Pulls(vs Quaded Mini's)- upper shin level
    135 alot of sets and singles
    205 alot of sets and singles
    Done with both Sumo and Conv stances and different grips

    (That was it, I wasn't really feeling it today and my back was fried after this so I didn't do any assistance work. I decided to work this exercise and it is alot harder than it looks!! Anyone know how much weight the quaded Mini's add at the top? Because it felt HEAVY!! lol)
    Last edited by muscle_g; 10-30-2009 at 06:39 AM.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  12. #12
    WBB Team Captain Coke's Avatar
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    Nice job with the rack pulls and all man.

  13. #13
    Wannabebig Member shutUpAndSquat's Avatar
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    Quote Originally Posted by muscle_g View Post

    Goals are
    615 SQ
    380 BP
    505 DL
    i think that if you manage to achieve a 615 squat you can lift far more than 505 in your deadlift. Why do you think you are going to stay so low? There is a reason?
    my texas method training log

  14. #14
    The Highland Brawler Geometheus's Avatar
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    Good to see another new journal here! Keep it up
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  15. #15
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by shutUpAndSquat View Post
    i think that if you manage to achieve a 615 squat you can lift far more than 505 in your deadlift. Why do you think you are going to stay so low? There is a reason?
    I squat in a suit, and in gear my squats are alot higher than my deadlifts
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  16. #16
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    Quote Originally Posted by CoCoa View Post
    Nice job with the rack pulls and all man.
    Quote Originally Posted by Geometheus View Post
    Good to see another new journal here! Keep it up

    Thanks guys
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  17. #17
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    Fri- Decline Press day

    Friday 10/30/09 Declines(WK 5)

    No cardio today

    Warm-Up
    Side Raises: 5x12, 8x12
    Hammer Curls:10x15, 15x15
    Pull Downs: 80x12, 90x12

    Decline Press(POR grip)
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    325x6
    330x5, didn't try a 6th rep
    305x8

    Lat Pulldowns
    2x12
    Hammer Curls
    2x12

    (That was it, this is the same weight and reps that I got last week. Soooo I will take a lighter week next week.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  18. #18
    Train Hardcore!!! muscle_g's Avatar
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    Outline for next week


    Squats
    For squats next week I will be working Reverse-Band Box Squats. This way I will be working on strength and speed out of the hole. I will probably work up to a heavy single or double

    Bench
    I will work in my shirt up to my planned opener. Then I will take a my planned 2nd attempt down to a 2 Board, then my planned 3rd attempt down to a 3 Board

    Deadlifts
    I will work up to my opener in full gear with a conventional stance, and then do 2 or 3 sets at a lighter weight with gear w/a sumo stance
    Last edited by muscle_g; 10-31-2009 at 03:36 PM.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  19. #19
    WBB Team Captain Coke's Avatar
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    Nice plan to raise up in the next week or so bro.

  20. #20
    Train Hardcore!!! muscle_g's Avatar
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    Diet/Supplements

    Thanks Coke

    I forgot to post my diet and supplements that I use. I weighed 226 Friday and I need to get in the 220's(won't be hard to do lol) for my meet. When I go to make weigh in's the carb's will be cut down and I will be eating more higher fiber foods.

    Meal 1
    1/4 cup of egg whites
    1 whole eggs
    2 packets of Oatmeal or Grits
    Banana or Apple

    Meal 2
    Chicken or Tuna salad
    Wheat Crackers

    Meal 3
    Chicken, Beef, or Fish
    Rice or Pasta
    Vege's

    Meal 4
    Whey Protein shake
    Oatmeal or Grits(whichever I didn't have at breakfast)


    Meal 5
    Beef or Chicken
    Baked Poatatoe or Baked Sweet Poatatoe
    Beans

    Meal 6(optional)
    Whey Protein shake
    Banana or Apple

    Supplements
    Whey Protein
    Creatine Monohydrate
    Amino Acids
    L Glutamine
    Multi Vit/Min
    Vit B complex
    Vit C/E
    Potassium
    Zinc/Magnessium
    Last edited by muscle_g; 11-01-2009 at 06:36 PM.
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  21. #21
    Train Hardcore!!! muscle_g's Avatar
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    Mon- Squat day

    Monday 11/2/09 Squats(WK 6)

    Elliptical- 5mins

    Warm-Up
    Leg Extensions: 35x25, 50x25
    Seated Leg Curls: 50x20, 65x20

    Reverse-Band Box Squats(legal depth, Green bands)
    45x10
    135x5
    225x3
    275x2
    315x1
    365x1 added bands here
    405x1
    455x1(Briefs, Belt)
    500x1(Briefs, Belt) PR in just Briefs
    545x1(Leviathan suit/straps down, Briefs, Belt) previous PR
    585x1(Leviathan suit/straps down, Briefs, Belt) 40lbs PR!!
    600x1(Leviathan suit/straps down, Briefs, Belt) another PR!!!

    Hack Squats
    170x6
    260x6
    350x6

    (That was it. Didn't do any assistance work, because squats pretty much wiped me out. All squat sets felt really strong today, got 2 PR's!! I started not to even go to the gym today because I felt extremly tired for some reason, but when I got there I started feeling better and better lol.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  22. #22
    WBB Team Captain Coke's Avatar
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    Dayum, that's a big day with the squats!!

  23. #23
    Train Hardcore!!! muscle_g's Avatar
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    Tue- Bench Press day

    Tuesday 11/3/09 Bench(WK 6)

    Recumbent Bike- 5mins

    Warm-Up
    Standing Rotators: 3x12, 5x12
    Side Raises: 5x12, 8x12
    Hammer Curls: 10x15, 15x15
    Pull Downs: 80x12, 90x12

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    295x1
    315x1(DD shirt)
    330x1(DD shirt) Planned opener, Very easy
    355x1(DD shirt) 2 Board
    380x1(DD shirt) 3 Board

    Assistance Work
    Incline DB Press 3x15, 8, 8
    Tricep Pushdowns 3x12
    Nautilus Compound Rows 3x12
    Face Pulls 3x12
    Thick-Bar Curls 3x12

    (Good workout, all bench sets felt strong. I think 330 is a good opener because I felt purdy tired from work today and still got it up very easy.)
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  24. #24
    WBB Team Captain Coke's Avatar
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    Exceptional training dude, really putting yourself on the mark for that meet.
    Last edited by Coke; 11-04-2009 at 09:40 AM.

  25. #25
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by CoCoa View Post
    Exceptional training dude, really putting yourself on the mark for that meet.
    Thanks Coke
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

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