T Nation

Muscle_g's APF SC PL Champships Log


#1

Hello everyone my name is George, I am 27yrs old and I compete in the 220's. I haven't really posted on this forum alot, so y'all probably do not know me. I have a log on another forum but it doesn't get many visits.

My best lifts are
training/meet
600/585 SQ
385/375 BP
475/480 DL

Right now I am working on my raw strength, so my actual training cycle for the meet won't start until the last week of this month. The meet is Dec 4th in Columbia, SC. My goal is to total 1500+ at the meet.

Here's my training routine
Mon- Squats
Tue- Bench
Wed- Accessory
Thu- Deadlifts
Fri- Declines


#2

Gym will be closed tomorrow for labor day, might workout at the house or something. Or I might just rest lol.


#3

Monday 8/31/09 Squats

Exercise Bike- 5mins

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

Box Squats(legal depth)
45x5
135x5
225x3
275x2
315x1
335x1
365x1
225x 2x5
all sets done Raw

Assistance Work
Hack Squats 3x6
Hyper Exts.(w/Green band) 3x12
Adducter/Abducter Machine 2x20
Calf Work
Ab Work

(Pretty good workout, squat sets felt strong and Quads, Glutes, and Low Back was really pumped after all this.)


#4

Tuesday 9/1/09 Bench

no treadmill today

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

Bench Press
45x10
95x8
135x5
185x3
225x2
250x6
255x6
230x8

Assistance Work
Incline DB Press 3x10, 8, 6
Assi. Chin-Ups (Wide-Grip) 2x10, (Close-Grip) 2x8
Bent-Over 2-Arm DB Rows 3x10
Face Pulls 3x12
Tricep Pushdowns 3x12

(Good workout today, bench is starting to feel alot better than it has been. Also I have found a meet that I am planning to compete in the APF South Carolina Championships on Dec 5th.)


#5

Thursday 9/3/09 Deadlifts

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

Deficit Deadlifts- Sumo
135x5
225x5
315x2
335x2
365x2
405x1 PR, this is the most I have tried on this exercise
405x1 Conventional
225x 2x5 Conventional

Assistance Work
Zercher Pin Pulls(w/SSB) 3x5
1-Legged Seated Leg Curls 3x12
1-Legged Leg Extensions 3x12
Calf Work
Ab Work

(Good workout, it’s been awhile since I have done deadlifts standing on the 100lbs plate, they felt good.)


#6

Friday 9/4/09 Declines

Treadmill- 5mins

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Side Rotators(on Cable): 5x12, 2 sets(both Int. & Ext.)
Pull Downs: 80x12, 90x12
Standing Rotators: 3x12, 5x12
Military Press: 45x10, 2 sets

Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
300x6
305x6
280x8

Assistance Work
Push Press(behind the neck) 3x5
Pulldowns(behind the neck) 3x12
Rear/Side Delt Raises 2x12(supersetted)
One-Arm Overhead DB Extensions 3x12
One-Arm DB Preacher Curls 3x12

(Good workout. I worked out earlier today than I normally do and it took me a little while to get warmed up good. My Decline sets felt very strong today, I will go up again in weight next week depending on how I feel and everything.)


#7

Tuesday 9/8/09 Bench(WK 3)

Ellipticle- 5mins

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

Bench Press
45x10
95x8
135x5
185x3
225x2
255x6
260x6
235x8

Assistance Work
Incline Machine Press 3x12
Lying DB Extensions 3x12
T-Bar Rows 3x12
DB Shrugs(static hold) 3x12
Rear Delt Flyes on Cable 3x12
Hammer Curls 3x12

(Good workout today, Felt tired today when I got off work and I still got my planned weights and reps )


#8

Thursday 9/10/09 Deadlifts

Treadmill- 5mins

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

Reverse-Band Deadlifts- Sumo
135x5
225x5
315x3
365x3 added bands here
405x3
425x3 added Belt here
455x3
475x3 PR for triples!!
315x5, 2 sets(conventional stance)
all sets done raw

Good Mornings
95x5
115x5
135x5
155x5
175x5

(That was it, felt really tired before I headed off to the gym, I didn’t do much assistance work. But when I got there I just started feeling stronger. 475 is a good PR for me, last time I maxed on this exercise raw it was like 425 or 440 for 1 hard rep. And last time I maxed on this with a suit I done 520 for 1 rep. So this shows I am getting stronger, I can’t wait to get back into my gear and see what I can do.)


#9

Friday 9/11/09 Declines(WK 3)

Treadmill- 5mins

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

Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
305x6
310x6
285x8

Assistance Work
Seated BB Shoulder Press 2x8
Pulldowns(reverse-grip) 3x12
Seated Rear/Side Delt Raises 3x12(each)
One-Arm Tricep Pushdowns 3x12
One-Arm DB Concentration Curls 3x12

(Good workout, my Bench and Declines are feeling very strong here lately.)


#10

Monday 9/14/09 Squats(WK 4)

Treadmill- 5mins
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x20, 65x20

Reverse-Band Box Squats(legal depth)
45x10
135x5
225x3
275x2
315x2 added Bands here
365x2
405x2 added Belt here
425x1
315x5, 2 sets
all sets done raw

Assistance Work
Hack Squats 2x6
BB Step-Ups 3x6
Adducter/Abducter Machine 2x20(both in & out)

(That was it, not a very good workout today. Everything was feeling kinda off today for some reason. Also I tried doing some calf work today and they started cramping up very bad so I just stopped here.)


#11

Tuesday 9/15/09 Bench(WK 4)

Treadmill- 5mins

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

Bench Press
45x10
95x8
135x5
185x3
225x2
260x6
265x6
240x8
I’m getting close to a 6 rep PR!!!

Assistance Work
Incline DB Press 2x15, 8
Tricep Pushdowns 3x15
Bent-Over 2-Arm DB Rows 3x12
Face Pulls 3x12
Hammer Curls 3x12

(Had a good workout today, all bench sets felt strong. My elbows and wrists were achey feeling today, so I done some high rep Pushdowns to just pump them up and try to work out some of that soreness.)


#12

Wednesday 9/16/09 Accessory(WK 4)

Treadmill- 5mins

Nautilus 4-Way Neck Machine 2x20
Seated Crunch Machine 3x20
Rotary Torso Machine 3x20
Nautilus Lower Back Machine 3x15
Shoulder Rotations(on Cable Mach) 3x12(Int. & Ext.)
Standing Calf Raises 3x20
Tibia Raises 3x20
Reverse BB Wrist Curls 3x20
One-Arm DB Wrist Curls 3x20

(Good workout, everything was fast paced and I got a nice pump in all the supporting muscles.)


#13

Thursday 9/17/09 Deadlifts(WK 4)

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

Deadlifts- Sumo
135x5
225x5
315x3
365x1
405x1
425x1(Belt)
455x missed, this would have been a raw sumo PR

(That was it, starting to feel overtrained a little. Probably gonna deload a little next week.)


#14

Friday 9/18/09 Declines(WK 4)

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

Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
310x6
315x6
290x8

Assistance Work
Seated DB Shoulder Press 3x10
Pulldowns(behind the neck) 3x12
Rear Delt Raises(on Incline Bench) 3x12

(Good workout today, all decline sets felt really strong.)


#15

I will start training for the APF South Carolina Powerlifting Championships on Sept 29th. The meet is Dec 5th in Columbia SC

Goals are
615 SQ
380 BP
505 DL
1500 total
at 220lbs

if anyone would like to make comments or anything in my journal please feel free to do so :slight_smile:


#16

Monday 9/21/09 Squats

Treadmill- 5mins

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

Squats
45x10
135x5
225x3
275x2
315x1
335x1(Belt)
365x1(Belt, Knee Wraps)
225x5,2sets(close-stance)

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

(Had a OK workout today, did I mention I hate doing raw work lol. Next week I start my trainingn cycle for the meet and I will be back in my gear.)


#17

Tuesday 9/22/09 Bench

Treadmill- 5mins

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

Bench Press
45x10
95x8
135x5
185x3
225x2
265x6
270x6, This is a Raw PR I believe !!!
245x8

Assistance Work
Incline Machine Press 3x12, 12, 10
Lying DB Extensions 3x12, 12, 8
T-Bar Rows 3x12
DB Shrugs(static hold) 3x12
Rear Delts(on cable machine) 3x12
Thick-Bar Curls 3x12

(Damn good workout today!! Bench is feeling really strong lately. Next week I will be starting my training cycle for the APF meet.)


#18

Nice work on the bench PR.

What equipment do you use (i.e. Titan, Inzer, etc)? When I lifted equipped, I used Metal for all three lifts. Couldn’t pass up the great EFS customer service and short delivery times, haha.


#19

[quote]novaeer wrote:
Nice work on the bench PR.

What equipment do you use (i.e. Titan, Inzer, etc)? When I lifted equipped, I used Metal for all three lifts. Couldn’t pass up the great EFS customer service and short delivery times, haha.[/quote]

Thanks man :slight_smile:

I use Inzer equipment. When I first started out I ordered a Inzer Blast shirt and a z-suit, and when I got into more extreme gear I just stuck with Inzer.


#20

Wednesday 9/23/09 Accessory

Treadmill- 5mins

Seated Crunch Machine 3x20
Rotary Torso Machine 3x20
Lower Back Machine 3x15
Nautilus 4-Way Neck Machine 2x20(all 4 sides)
Shoulder Rotations(on cable machine) 2x15(ext. & int.)
Standing Calf Raises 3x20
Tibia Raises 3x20
Reverse Wrist Curls 3x20
Grip Machine(one handed) 3x20(each hand)

(Good workout today, it feels good doing light assistance work on a day by itself again)