T Nation

Muscle_G’s Training Log

powerlifting

#1

This’ll be my log for training, I could possibly add in my diet from time to time. I compete in the 220’s, I will be 37yrs old in January. I compete geared, best meet lifts are 600sq, 450bp, 510dl. I also do alot of raw lifting in my training


#2

Big numbers. But why is your DL so much less than your squat?


#3

Those are geared numbers. Raw I deadlift more than I squat


#4

Oh ok, makes sense. I know nothing of geared PL. But big numbers man, excited to see the log!


#5

Thank you very much. My best raw numbers are 415sq, 300bp, & 480dl


#6

Monday 11/5/18 Legs

Leg Extensions(can’t remember weights)
2x20 warm-up
3x20
Leg Press
4PLx20
6PLx20
8PLx15
3PLx30
1-Legged Leg Extensions(plate loaded)
25x3x20

Glute-Ham Raises
BWx10
BWx6
BWx6
Romanian Deadlifts
155x3x10
1-Legged Kneeling Leg Curls(plate loaded)
50x3x20

Adductor/Abductor
110x2x20(in & out)

Calves
Abs
Recumbent Bike: 15mins

Tried squatting but my knees wasn’t having it. Just gonna do bodybuilding stuff until everything heals up and cut some body fat. I’ll probably focus on bench and bodybuildingupper body stuff also


#7

Wednesday 11/7/18 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
205x6
215x6
225x6
185x10

Fat-Bar Bench Press(POR grip) counted as a 45lbs bar
135x6
155x6
175x6
Low-Incline DB Press
40x12
50x12
60x9
Pec-Dec Flyes
45x20
60x20
75x15

Side DB Raises(new variation)
5x20
10x20
5x20
BTN Machine Shoulder Press
50x15
60x15
70x9

Calves
Abs
Treadmill: 12mins


#8

Friday 11/9/18 Accessory

Warm-up
Pulldowns
Seated Cable Rows

Assisted Chin-Ups
2x10(Wide-Grip)
2x8(Neutral-Grip)
2x6(Reverse-Grip)
Bent-Over Barbell Rows
115x10
125x10
135x10
145x10
One-Arm Hammer Machine Rows(plate loaded)
70x15
80x15
90x15
100x15

DB Shrugs
60x12
70x12
80x12
Reverse Rear Delt Pec-Dec Flyes
55x15
60x15
85x15

Treadmill: 12mins

Skipped neck and lower back work


#9

Saturday 11/10/18 Bench

Warm-up
Rotator Cuffs
Rope Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
235x5
245x3
255x3
185x10
Barbell Curls
45x15
55x15
65x10

Dips
BWx3x10
Hammer Curls
25x15
30x15
35x15

One-Arm Fat-Bar Reverse Grip Pushdowns
30x15
40x15
50x9
One-Arm Nautilus Machine Curls
35x20
50x20
65x20

Forearms
Calves
Abs
Recumbent Bike: 12mins


#10

Monday 11/12/18 Squats

Warm-up
Leg Extensions
Seated Leg Curls

Squats
45x5, 2 sets
135x3
185x3
225x2
245x1
285x3, 3 sets
305x3, 3 sets

Pause Squats(3sec pauses)
205x5, 2 sets
Leg Press(counted as 45lbs bar)
405x3x20
135x2x15(1-legged)

1-Legged Standing Leg Curls
50x20
65x20
80x15

Adductor/Abductor
110x2x20(in & out)

Calves
Abs

That was it. Haven’t squatted in about 3 weeks. I can tell my knees aren’t 100% right now. So squats aren’t heavy at the moment


#11

Hey man, nice to see a somewhat familiar log. I’m posting here now too. Got any meets planned?


#12

No I don’t have anything planned as of right now. Maybe I’ll do something next year


#13

Wednesday 11/14/18 Bench

Warm-up
Rotator Cuffs

Bench Press
45x12
95x8
135x5
185x3
225x1
230x5, last rep paused
240x5, last rep paused
250x5
275x3 added Slingshot
225x10

Low-Incline DB Press
55x10
60x10
65x10
Pec-Dec Flyes
45x20
60x20
75x20

Side DB Raises
5x20
10x20
12x20
15x20
ISO-Machine Shoulder Press
40x15
50x15
60x15
70x15

Abs
Calves
Forearms
Recumbent Bike: 15mins


#14

Friday 11/16/18 Accessory

Nautilus Pullover Machine
4 sets of 12(can’t remember weights)
Seated Cable Rows
4 sets of 12
One-Arm DB Rows
80x10
90x10
100x10

Rear DB Raises
15x12
17x20
20x20
Scapular Shrugs(on CSR machine) plate loaded
25x3x12
4-Way Neck Machine
15x2x15(front)
25x2x15(back)
20x2x14(sides)

Reverse Hypers
180x3x15

Abs
Calves
Forearms
Treadmill: 10mins


#15

Saturday 11/17/18 Bench

Warm-up
Rotator Cuffs
Triceps Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
235x3x3
185x8
Barbell Curls
45x15
55x15
65x12

Triceps Pushdowns
100x20
110x20
120x20
Hammer Curls
20x12
25x12
30x12

One-Arm Seated Overhead DB Extensions
25x3x15
One-Arm DB Preacher Curls
20x3x15


#16

Did bodybuilding stuff for legs on Monday

Wednesday 11/21/18 Bench

Warm-up
Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x3
255x3
265x3
225x8

Fat-Bar Bench(as if a 45lbs bar)
185x6, 2 sets
Flat Dumbbell Press
50x10
60x10
70x8
Low-Incline DB Flyes
27x3x10

BTN Machine Shoulder Press
60x15
70x15
80x15
DB Side Raises
10x3x12
Machine Side Raises (plate loaded)
15x3x15

JM Triceps Press
65x3x12
Incline DB Curls
20x3x12
One-Arm Fat-Bar Reverse Grip Pushdowns
30x15
40x15
50x8
Hammer Curls
25x12
30x12
35x12

Recumbent Bike: 15mins

Decided to work Arms today, because with family and the holiday I ain’t sure if I’ll make it to the gym Saturday


#17

Worked back Friday

Sunday 11/25/18 Bench

Warm-up
Rotator Cuffs
Triceps Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
230x5, last rep paused
240x5, last rep paused
250x5, last rep paused
205x6
Incline DB Curls
10x12
15x12
20x12

Seated Ez-Bar Overhead Extensions
55x15
75x15
95x8
Hammer Curls
20x12
25x12
30x12

One-Arm Cable Triceps Kickbacks
20x3x15
One-Arm DB Preacher Curls
20x3x12

Forearms
Calves
Abs
Recumbent Bike: 15mins


#18

Tuesday 11/27/18 SQ/DL

SSB Box Squats(paused on box)
45x10
45x5
135x5
185x5
225x5
245x3
265x2
225x5

Block Pulls(mid-shin level) hook grip
225x3
275x3
315x3
365x3
405x3
315x5, sumo

Leg Press(as a 45lbs bar)
315x20
405x20
495x20
585x20
DB Stiff-Legged Deadlifts
45x10
50x10
55x10
60x10

1-Legged Leg Extensions/1-Legged Kneeling Leg Curls(both plate loaded)
35x3x20/40x3x20

Adductor/Abductor Machine
100x2x20(in & out)

Finally able to do some squats and deadlifts!!


#19

Wednesday 11/28/18 Bench

Warm-up
Rotator Cuffs
DB Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x5
255x4
275x5 added Slingshot
295x3

Flat DB Press
45x20
50x20
55x20
Pec-Dec Flyes
40x20
55x17
70x15

Side DB Raises
5x20
10x20
15x15
Side Machine Raises
45x15
50x15
55x20

Calves
Abs


#20

Monday 12/3/18 SQ/DL

Warm-up
Leg Extensions
Seated Leg Curls

Front Squats
45x5
95x3
135x1
155x5
175x5
195x3
225x2
135x8

Trap-Bar Deadlifts
225x1
275x1
315x3
365x3
385x3
405x3 belt

Deadlifts- hook grip
225x1
275x1
315x1
340x1, 4 sets(2 conv, 2 sumo)
365x1, 4 sets(2 conv, 2 sumo)

Seated Leg Curls
100x20
140x20
160x20
1-Legged Glute Machine
50x15
60x15