T Nation

Muscle-G’s 2020 Log

Getting ready for a meet on 3/7/20 in Conway,

Monday 1/7/20 Squats(WK 1)

Squats
45x5, 3 sets
135x3
225x3
275x2
315x1
365x1
425x2, 4 sets(briefs, belt)
Added Reverse strong bands(blue)
455x3
545x3

SSB Squats
185x5
205x5
215x5

Glute-Ham Raises
BWx3x8
Adductor/Abductor
95x2x20(in & out)

Calves
Abs

Wednesday 1/8/20 Bench(WK 1)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
275x1
300x2, 4 sets(added Slingshot)
Added reverse green bands(average)
340x3
365x2

POR-Grip Bench Press vs doubled Light bands(purple)
115x3
115x2
This felt heavy AF!!

Pec-Dec Flyes
65x20
80x20

Reverse Pec-Dec Rear Delt Flyes
45x15
60x15
85x15

Triceps Pushdowns/Hammer Curls
80x20/20x15
110x20/30x15

That was it, felt fried after this!!

Friday 1/10/20 Deadlifts(WK 1)

Reverse Hypers 2 sets of 15

Deadlifts- hook grip(gym finally got a deadlift bar!!)
135x5
225x3
275x1
315x1
360x1, 6 sets(3 sets conv, 3 sets sumo) belt
Added reverse average(green) bands
465x1, 2 sets(should’ve set the bands up higher as they gave very little assistance off the floor)

Stiff-Legged Deadlifts
245x6, 2 sets

Bent-Over Barbell Rows
135x10
185x10
205x10
135x10
Pulldowns
Wide-Grip
100x12
115x12
Reverse-Grip
130x12
145x12
For some reason I can’t do very heavy wide grips anymore as it feels like something in my shoulder and upper back is gonna rip off

Monday 1/13/20 Bench(WK 2)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
320x3, 4 sets(Slingshot)
Added reverse average(green) bands
365x3

POR Bench Press(vs light(purple) bands)
95x5
110x5
125x3

Low-Incline DB Flyes
25x12
35x12
45x8

Face Pulls
50x15
60x15
70x15
Reverse Pec-Dec Rear Delt Flyes
40x15
55x15
70x15

Rolling DB Extensions
30x12
35x12
40x8
One-Arm Reverse-Grip Fat-Bar Pushdowns
30x15
40x15
50x15

Abs

Wednesday 1/15/20 Squats/Deadlifts(WK 2)

Squats
45x5, 3 sets
135x3
225x3
275x2
315x1
365x1
405x1 briefs, belt
455x2, 4 sets
Added reverse strong(blue) bands
550x3
605x2

Deadlifts- hook grip(left briefs on)
225x1
315x1
385x1, 6 sets(sumo)
Going back to my old briefs on deadlifts. Do not like using Predators on these
225x6, 2 sets(stiff-legged)

SSB Close-Stance Pause Squats
137x6
157x6
177x6

1-Legged Lying Leg Curls
40x15
55x15
70x8

Calves
Abs

Friday 1/17/20 Accessory(WK 2)

Reverse Hypers
V-Bar Pulldowns

Bent-Over Barbell Rows
135x8
185x8
205x8
215x8
225x6
Neutral-Grip Pulldowns
75x12
100x12
125x12
150x12
One-Arm Nautilus Rows
65x15
80x15
95x15

Barbell Shrugs
295x6
315x6
335x6
4-Way Neck Machine
20x2x20(all 4 sides)

Ez-Bar Curls
55x3x12
Incline DB Curls
15x12
17x12
20x12

Forearms
Abs

Monday 1/20/20 Bench(WK 3)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
315x1 slingshot
340x2, 3 sets(added Inzer Denim) some reps touched, some didn’t
Added reverse average(green) bands
365x3
405x2

POR-Grip Bench Press vs Dbl Mini bands
135x5
145x5
155x5
Decided to use more bar weight and less band tension today

Pec-Dec Flyes
60x20
75x20

Face Pulls
50x15
60x15
70x15
Reverse Pec-Dec Rear Delt Flyes
45x15
60x15
75x15

Triceps Pushdowns
100x20
120x20
140x15
Rolling DB Extensions
25x10
30x10
35x6