Muscle_G's 09 Powerlifting log

Training Logs
1

Hello everyone my name is George and I’m new to these boards. I compete in the 242’s and thinking about dropping to the 220’s(I’m currently weighing 232-233lbs) Right now I’m getting ready for a APF meet in Columbia, SC on April 4th. Also I got an APA Push/Pull meet next weekend that I’m competeing in.

It’s been about a year since I’ve competed so I thought giving the Push/Pull meet a go would be a good way “to get back into it” so to speak. Please leave some comments and thoughts

Goals for the APF meet in April are
600-610 SQ
390-405 BP
510-525 DL
1500+ total

2

Also my training schedule is like this

Mon- Squats(or Box Squats)
Tue- Bench
Wed- Accessory
Thu- Deadlifts(or Block Pulls)
Fri- Declines

3

Monday 1/19/09 Squats(WK 8)

Treadmill- 5mins

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

Box Squats- legal depth
45x5
135x5
225x3
275x2
315x1
335x1
365x1
all sets done raw

Leg Press
285x12
485x12
685x12

Close-Stance Pause Squats
225x3x2

(That was it, tday was sort of a “Deload day” for squats, as I have been hitting them pretty hard and heavy for the past few weeks.)

4

Tuesday 1/20/09 Bench(WK 8)

didn’t have time to do any treadmill

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

Bench Press
45x10
95x8
135x5
185x3
225x2
255x1
275x1
added DD shirt
295x1
320x1 Planned opener
345x1(1 Board) planned 2nd attempt
370x1(2 Board) Planned 3rd attempt

Lying DB Extensions
25x12
30x12
35x12

Nautilus Compound Rows
180x12
200x12
220x12

Rear Delts on Pec-Dec
65x12
80x12
95x12

(That was it, I had to leave because the gym was closing because of the snow. All Bench sets today were very fast and strong feeling. I feel like my bench is ready for the meet next weekend.)

5

Wednesday 1/21/09 Accessory,sort of lol(WK 8)

I went in to help my buddy with his bench shirt and after I got throught helping him I was gonna do my normal assistance work that I do on Wednesday’s.

He has Bands from Elitefts.com and I decided to try them out

Standing Band Crunches
2 sets of 10(with mini red band)
2 sets of 10(Black Band)

Band Pull-Throughs
2-3 sets of 8-10

Reverse-Band Bench Press(green band)
225x3
295x3
315x1
335x1
355x1
375x1
395x1
405x1 PR!!! I was very happy to press this and RAW TOO!!!

(Very fun day today, and a nice change of pace. I love the Reverse band presses. I am gonna get my wife to oder me some in the next few days lol. Also I think pressing this weight is very good too considering I done shirted benches yesterday.)

6

Thursday 1/22/09 Deadlifts(Wk 8)

Treadmill- 5mins

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

Deadlifts- Sumo
135x5
225x5
315x3
365x1
405x1(Max DL suit/straps down, Briefs, Belt)
430x1(Max DL suit/straps up, Briefs, Belt) Planned opener

Stiff-Legged DL’s
225x5x2

(That was it, my deadlift opener came up very fast. Deadlift goal for the meet next weekend is 480-500.)

7

Did you use to post on the monstermuscle.com forum?

Anyway, best of luck at your meet.

8

[quote]Joe Grim wrote:
Did you use to post on the monstermuscle.com forum?

Anyway, best of luck at your meet.[/quote]

Yes I posted there a long time ago before it went down. Thanks for checking my log out also

9

Wherabouts are you?

I guess my location is pretty obvious from my avatar.

10

[quote]Stronghold wrote:
Wherabouts are you?

I guess my location is pretty obvious from my avatar.[/quote]

Hey man, I live in Bishopville. I train at the YMCA in Hartsville

11

APA Battle of the Bad Push/Pull meet results

Bench
1st- 320 this flew up really fast, 3 whites
2nd- 345 flew up fast also, 3 whites
3rd- 375 Meet PR at 30lbs less of bodyweight, also used same shirt, 3 whites

Deadlifts
1st- 430 3 whites
2nd- 455 3 whites, didn’t feel as strong as it should have though
3rd- 480 missed, finger caught my skin on my right leg and caused my hand to open
Should’ve went 465-470 on the 3rd,

830 total- a 30lbs PR Push/Pull total
and I wasn’t even trying to peak my deadlifts for this meet. I was talked into doing the entire Push/Pull at the last minute lol

1st place in the Open 242’s Unlimited gear division

Now it’s time to get ready for the APF meet on April 4th, gonna be in the 220’s there

12

[quote]muscle_g wrote:
APA Battle of the Bad Push/Pull meet results

Bench
1st- 320 this flew up really fast, 3 whites
2nd- 345 flew up fast also, 3 whites
3rd- 375 Meet PR at 30lbs less of bodyweight, also used same shirt, 3 whites

Deadlifts
1st- 430 3 whites
2nd- 455 3 whites, didn’t feel as strong as it should have though
3rd- 480 missed, finger caught my skin on my right leg and caused my hand to open
Should’ve went 465-470 on the 3rd,

830 total- a 30lbs PR Push/Pull total
and I wasn’t even trying to peak my deadlifts for this meet. I was talked into doing the entire Push/Pull at the last minute lol

1st place in the Open 242’s Unlimited gear division

Now it’s time to get ready for the APF meet on April 4th, gonna be in the 220’s there
[/quote]

Are you losing weight or just planning on cutting into 220’s for that one?

Im currently trying to decide whether or not I want to get my weight up and compete as a heavy 181 or try to lean out some and squeeze into 65’s. 165 from 180ish would be a hell of a cut, haha.

13

[quote]Stronghold wrote:
muscle_g wrote:
APA Battle of the Bad Push/Pull meet results

Bench
1st- 320 this flew up really fast, 3 whites
2nd- 345 flew up fast also, 3 whites
3rd- 375 Meet PR at 30lbs less of bodyweight, also used same shirt, 3 whites

Deadlifts
1st- 430 3 whites
2nd- 455 3 whites, didn’t feel as strong as it should have though
3rd- 480 missed, finger caught my skin on my right leg and caused my hand to open
Should’ve went 465-470 on the 3rd,

830 total- a 30lbs PR Push/Pull total
and I wasn’t even trying to peak my deadlifts for this meet. I was talked into doing the entire Push/Pull at the last minute lol

1st place in the Open 242’s Unlimited gear division

Now it’s time to get ready for the APF meet on April 4th, gonna be in the 220’s there

Are you losing weight or just planning on cutting into 220’s for that one?

Im currently trying to decide whether or not I want to get my weight up and compete as a heavy 181 or try to lean out some and squeeze into 65’s. 165 from 180ish would be a hell of a cut, haha.[/quote]

Well I weighed in at 225 for this meet, I’d like to stay around this weight and drop to the 220’s at meet time. What weight class are you in? What’s your best lifts?

Does Mike DeFee still workout there in Clemson?

14

[quote]muscle_g wrote:
Stronghold wrote:
muscle_g wrote:
APA Battle of the Bad Push/Pull meet results

Bench
1st- 320 this flew up really fast, 3 whites
2nd- 345 flew up fast also, 3 whites
3rd- 375 Meet PR at 30lbs less of bodyweight, also used same shirt, 3 whites

Deadlifts
1st- 430 3 whites
2nd- 455 3 whites, didn’t feel as strong as it should have though
3rd- 480 missed, finger caught my skin on my right leg and caused my hand to open
Should’ve went 465-470 on the 3rd,

830 total- a 30lbs PR Push/Pull total
and I wasn’t even trying to peak my deadlifts for this meet. I was talked into doing the entire Push/Pull at the last minute lol

1st place in the Open 242’s Unlimited gear division

Now it’s time to get ready for the APF meet on April 4th, gonna be in the 220’s there

Are you losing weight or just planning on cutting into 220’s for that one?

Im currently trying to decide whether or not I want to get my weight up and compete as a heavy 181 or try to lean out some and squeeze into 65’s. 165 from 180ish would be a hell of a cut, haha.

Well I weighed in at 225 for this meet, I’d like to stay around this weight and drop to the 220’s at meet time. What weight class are you in? What’s your best lifts?

Does Mike DeFee still workout there in Clemson?
[/quote]

Hahaha, holy shit. You know Mike? Hes not in Clemson anymore…graduated in 2006 if I remember correctly. I think hes in med school in Charleston currently. He came up to visit back in the fall for a weekend.

My last meet I competed at 198 although I weighed 188 at the time. I just didnt want to cut weight since it was my first meet. I competed raw and have no intentions of ever doing that again so those numbers arent very relevant. I want to compete multiply, but as of right now only have single ply gear. My best gym lifts in that are 450 squat (walked out, no knee wraps), 440 dead, easy 365 from a 2 board.

I should be good for a 500 squat and a high 400’s pull by the springtime and will be buying some briefs once I hit a 500 squat in just my viking. Im giving myself some time to get stronger in my gear before I compete again…looking at competing again in august up at one of the IPA pro ams in Ohio.

15

Yea I know Mike, he used to workout here at the YMCA before he left and went to college. Is he still powerlifting? He was a strong little guy.

Nice lifts to man

16

[quote]muscle_g wrote:
Yea I know Mike, he used to workout here at the YMCA before he left and went to college. Is he still powerlifting? He was a strong little guy.

Nice lifts to man[/quote]

I dont think hes still powerlifting. I wasn’t around him a lot before he graduated, but I remember hearing a lot of stories about how freaky strong he was for his size.

17

[quote]Stronghold wrote:
muscle_g wrote:
Yea I know Mike, he used to workout here at the YMCA before he left and went to college. Is he still powerlifting? He was a strong little guy.

Nice lifts to man

I dont think hes still powerlifting. I wasn’t around him a lot before he graduated, but I remember hearing a lot of stories about how freaky strong he was for his size.[/quote]

Yea he had a hell of a bench and deadlift.

You should post up your training here man.

18

[quote]muscle_g wrote:
Joe Grim wrote:
Did you use to post on the monstermuscle.com forum?

Anyway, best of luck at your meet.

Yes I posted there a long time ago before it went down. Thanks for checking my log out also[/quote]

lol, yeah it got the wheels turning, the name looked real familiar. I would read alot but didn’t really post. Shame it’s down I learned alot there.

Also, good meet!

19

[quote]Joe Grim wrote:
muscle_g wrote:
Joe Grim wrote:
Did you use to post on the monstermuscle.com forum?

Anyway, best of luck at your meet.

Yes I posted there a long time ago before it went down. Thanks for checking my log out also

lol, yeah it got the wheels turning, the name looked real familiar. I would read alot but didn’t really post. Shame it’s down I learned alot there.

Also, good meet![/quote]

Thanks man I had lots of fun at it

20

Monday 2/2/09 Squats(WK 1)

Reverse-Band Box Squats(average band)
45x10
135x5x2
225x2
315x2(Briefs)
405x2(Briefs, Belt)
455x2(Leviathan suit/straps down, Briefs, Belt)
495x2(Leviathan suit/straps down, Briefs, Belt)
545x2(Leviathan suit/straps down, Briefs, Belt)

Leg Press
285x10
485x10
685x10
885x8

Good Morning(w/monster mini’s doubled)
45x5
95x5
115x5
135x5

1-Legged Seated Leg Curls
65x12
80x12
95x12
each leg
1-Legged Leg Extensions
65x12
80x12
95x12

Adducter/Abducter Machine
100x20
110x20
120x20
both in & out

Calf work
AB work

(Good workout, all squat sets felt very strong.)