T Nation

Muscle_G’s Training Log

powerlifting

#21

Wednesday 12/5/18 Bench

Warm-up
Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x3
255x3
265x3
275x2, missed 3rd rep
295x5 added Slingshot
310x3

Low-Incline DB Press
55x12
60x10
65x6
Flat DB Flyes
35x3x10

Side DB Raises
5x20
8x20
10x20
Hammer ISO-Machine Shoulder Press
40x15
50x15
60x15
Side Machine Raises
20x20
35x20
50x20

Bench is progressing nicely. I hit 275 for 2, but ran out of steam on the 3rd. Last training cycle I hit 285 for a hard single, but I believe I could smoke it easy now


#22

Friday 12/7/18 Accessory

Wide-Grip Pulldowns
2 sets of 12(warm-up)
100x12
120x12
140x12
160x12
Bent-Over DB Rows
60x10
65x10
70x10
75x10
Hammer ISO-High Rows(plate loaded)
70x4x12

Face Pulls
70x12
80x12
90x12
4-Way Neck Machine
1 set of 20(all 4 sides)
CSR Scapular Shrugs(plate loaded)
20x12
30x12
40x12

Lower Back Machine
150x15
200x15
250x15

Calves
Abs
Forearms


#23

Saturday 12/8/18 Bench

Warm-up
Int & Ext Shoulder Rotations
Rope Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x5, 2 sets
185x8

Ez-Bar Skullcrushers/Barbell Preacher Curls
65x3x12/50x3x12

Machine Triceps Dips/Incline DB Curls
120x2x20/15x3x15

One-Arm Tricep Pushdowns/One-Arm Hammer Curls
40x15/30x12
50x15/35x12


#24

Monday 12/10/18 SQ/DL

Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x5
285x5
295x5
315x5

Pause Squats
225x6, 2 sets

Speed Deadlifts
240x1, 10 sets(5 sets conv, 5 sets sumo)

1-Legged Leg Press(as a 45lbs bar)
135x15
185x15
1-Legged Leg Extensions/1-Legged Standing Leg Curls
50x20/50x20
65x20/65x20
80x20/80x20

That was it


#25

Wednesday 12/12/18 Bench

Warm-up
Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
230x5
240x5
250x5
205x8

Dips
BWx3x10
One-Arm Pec-Dec Flyes
50x3x20

Machine Side Raises
45x20
55x20
65x20
Wide DB Upright Rows
15x3x12
One-Arm DB Side Raises
10x2x15

Calves
Abs
Forearms/Grip


#26

Nice session. One arm flyes? Huh, never thought of that. For muscle connection?


#27

I just done them to do something different


#28

Thursday 12/13/18 Accessory

Warm-up
Pulldowns

Band-Assisted Chin-Ups
3 sets of 10
Ez-Bar Pullovers/Cross-Bench DB Pullovers
65x3x10/45x3x10
Seated Cable Rows
100x12
120x20
140x20
One-Arm Machine Rows
90x12
100x12
110x12

Rear DB Raises
10x15
15x15
20x15
Seated DB Shrugs
45x3x12

Good Mornings
95x10
115x10

Really like the different pullover movements


#29

Sunday 12/16/18 Bench

Warm-up
Rotator Cuffs
Pushdowns
Hammer Curls

Close-Grip BP(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
Stopped here, pec tendons are hurting
135x10, 2 sets(illegal-wide Grip)

Ez-Bar Skullcrushers/Seated DB Curls
65x12/25x12
75x12/30x12
65x15/25x12

One-Arm Pushdowns/One-Arm Cable Curls
60x15/20x15
70x15/30x12
80x15/20x15


Monday 12/17/18 Squats/Deadlifts

Warm-up
Leg Extensions
Prone Leg Curls

SSB Box Squats
45x5
135x3
185x3
225x3
275x3
295x3
315x1
335x1
225x5

Block Deadlifts(low shin level)
135x5
225x5
315x5
365x5
405x5

Glute-Ham Raises
BWx8
BWx5
BWx5
1-Legged Kneeling Leg Curls/1-Legged Leg Extensions(both plate loaded)
50x3x15/45x3x20

Calves
Abs
Forearms


#30

Thursday 12/20/18 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
250x3 last rep paused
260x3 last rep paused
270x3, this felt really strong
225x10, last rep paused

Decline DB Press
50x20
60x20
70x6, burnt
Low-Incline DB Flyes
30x10
35x10
40x10
Weighted Dips
BW+25x2x10

DB Side Raises
5x20
10x20
15x20
BTN Machine Shoulder Press
50x12
60x12
70x12
One-Arm Cable Side Raises
10x2x15


#31

Friday 12/21/18 Accessory

Wide-Grip Pulldowns
2 sets of 15(warm-up)
120x12
140x12
160x10
180x8
Ez-Bar Pullovers
65x10
75x10
85x10
Bent-Over DB Rows
50x12
55x12
60x12
65x12
One-Arm Machine Rows
90x12
100x12
110x12

Reverse Pec-Dec Rear Delt Flyes
50x12
60x12
70x12
Seated DB Shrugs
45x12
50x12
55x12
Neck Harness
30x2x20(back & front)

Good Mornings
95x10
105x10
115x10

Calves
Abs
Forearms


#32

Sunday 12/30/18 Bench(WK 1)

Warm-up
Rotator Cuffs
Triceps Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
235x3 paused
245x3 paused
255x3 paused
185x8

Seated Ez-Bar Overhead Triceps Extensions
55x3x15
Incline DB Curls
15x15
17x12
20x8

Machine Triceps Dips
3 sets of 20(can’t remember weights)
Ez-Bar Cable Curls
3 sets of 15(can’t remember weights)

One-Arm Reverse-Grip Fat-Bar Pushdowns
30x20
40x20
50x11
One-Arm Standing Concentration Curls
20x3x15

Forearms
Calves
Abs


#33

Monday 21/31/18 Squats/Deadlifts(Wk 1)

Warm-up
Leg Extensions
Prone Leg Curls
Adductor/Abductor

SSB Box Squats(paused on box)
45x5, 3 sets
135x3
185x3
225x2
245x1
275x3, 3 sets
225x5

Block Pulls(low-shin level) Sumo
135x1
225x1
275x1
315x3
335x3
355x3
375x3
315x5, conventional

1-Legged Leg Press
150x12
185x12
220x12
Glute-Ham Raises
BWx3x8
1-Legged Prone Leg Curls
30x3x15

Last training session of the year. Happy New Years to everyone that reads my log


#34

Wednesday 1/2/19 Bench(WK 1)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
250x5
260x3
270x1
290x1
Added fat grips to the bar
185x6
205x6

Flat DB Press
45x20
50x20
55x11 burnt
One-Arm Pec-Dec Flyes
40x20
50x20

Front/Side Combo DB Raises
10x3x12
Seated DB Shoulder Press
40x3x12
Machine Side Raises
45x20
55x20

Abs
Calves
Forearms/Grip

My bench is really progressing!! All those sets of 5’s and 3’s on Bench and Close-Grips has been really working. Plus it’s been awhile since I’ve been able to Bench this much lol. I now have a base number to work my weights and and reps off of the next few weeks.


#35

Friday 1/4/19 Accessory

Assisted Wide-Grip Chin-Ups
4 sets of 12 reps
Cross-Bench DB Pullovers
40x10
45x10
50x10
Hammer ISO Rows Machine(plate loaded)
90x4x10
One-Arm DB Rows
80x10
90x10
100x8

Rear Delt Flyes on Pec-Dec
50x15
65x15
80x15
CSR Scapular Shrugs(plate loaded)
35x12
40x12
45x12
4-Way Neck Machine
25x2x15(front)
45x2x15(back)
35x2x15(sides)

SSB Good Mornings
115x10
125x10

Abs


#36

Sunday 1/6/19 Bench(WK 2)

Warm-up
Rotator Cuffs
Rope Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
230x5
240x5
250x5
135x10

Ez-Bar Skullcrushers/Incline DB Curls
65x12/15x15
75x12/20x15
85x9/25x10

Seated Overhead DB Extensions/Hammer Curls
50x15/25x12
60x15/30x12
70x10/35x12

Forearms


#37

Monday 1/7/19 Squats/Deadlifts(WK 2)

SSB Squats
45x5, 3 sets
135x3
185x3
225x2
245x1
265x2, 4 sets

Deadlifts- hook grip
225x2
275x1
315x1
365x1, 6 sets(3 sets conv, 3 sets sumo) 30sec in between sets

Stiff-Legged Deadlifts
225x6
245x6

1-Legged Prone Leg Curls
30x15
40x15
50x10
1-Legged Leg Press
1PLx15
2Plx15
3PLx15
4PLx5 burnt
Adductor/Abductor Machine
100x2x20(in & out)

Calves
Abs


#38

Wednesday 1/9/19 Bench(WK 2)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
250x3
260x3
270x3, BOOM!! Last training cycle I only got this for 2 reps
225x10
295x3 Slingshot

Low-Incline DB Press
60x12
65x8
70x5
Pec-Dec Flyes/Dips
60x20/BWx10
75x20/BWx8

Side DB Raises
5x20
10x20
12x20
BTN Hammer ISO-Shoulder Press
50x12
60x12
Wide-Grip Ez-Bar Upright Rows
50x12
70x12
90x8

Forearms


#39

Friday 1/11/19 Accessory(WK 2)

Wide-Grip Pulldowns
2 sets of 15(warm-up)
115x12
130x12
145x12, 2 sets
Nautilus Pullover Machine
3 sets of 15(can’t remember weights)
Bent-Over DB Rows
55x12
60x12
65x12
70x12
One-Arm Machine Rows
3 sets of 12(can’t remember weights)

Rear DB Raises
12x15
15x15
17x15
DB Shrugs
70x12
90x10
115x6

Reverse Hypers
160x3x15

Calves
Abs


#40

Sunday 1/13/19 Bench(WK 3)

Warm-up
Rotator Cuffs
Triceps Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
245x3
255x3
265x3 This is a possible PR on close-grips
205x8

Seated Overhead 2-Arm DB Extensions
50x15
55x15
60x15
One-Arm Cable Triceps Kickbacks
20x3x15

Ez-Bar Preacher Curls
55x3x12
Incline DB Curls
15x12
20x12
25x7
One-Arm Cable Curls
20x3x15

Forearms
Calves
Abs