T Nation

Muscle_G's powerlifting log


#1

Hello everyone, I used to post on here awhile back(it's been awhile since I've posted here), figured I would start up a training log. I compete in the 242's both raw and geared. I just recently competed in my first raw meet.

Best geared lifts are
Meet/Gym
600/615 SQ
400/405 BP
485/495 DL

Best raw lifts are
Meet/Gym
375/405 SQ
300/310 BP
460/465 DL

I just done my first raw meet this past Saturday, and now I'm gonna start putting my gear back on and get ready for a SPF meet in May. Please follow along with me. I will be back in the gym probably Thursday, recuperating from the raw meet right now.


#2

I'll post my training. I use alot of Wade Johnson's methods, I train 6 days a week here's what it looks like

Mon- Bench
Tue- Squats
Wed- Auxiliary
Thu- Declines
Fri- Deadlifts
Sat- Auxiliary

The aux days are done with very light weights, and they are used to help promote recovery while still being active and also for pre/rehab. I also do cardio for 20-30mins on those days.


#3

Taking this week off from training, recuperating from the meet. I will be back in the gym Monday


#4

Here's my best lifts from the raw meet last weekend


#5

Monday 2/6/12 Bench

Warm-Up
Standing Rotators: 5x12, 8x12
Side Raises: 8x12, 10x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12
Shoulder Rotations w/resistance Tube: 2x15(both Ext. & Int.)

Bench Press
45x12
95x8
135x5
185x3
225x1
245x6, 2 sets last rep paused
225x8 last 2 reps paused

Low-Incline BB Press
135x5
155x5
185x5
205x3

Hammer-Low Rows(weight on each side)
60x12
70x12
80x12
60x2x12(one-armed)

Rear DB Raises
15x12
20x12
25x10

Hammer Curls
25x12
30x12
35x12

BB Shrugs(on smith, static hold)
185x12
225x12
275x10

Tricep Pushdowns
70x20
80x20
40x2x12(one-armed)

(That was it. First day back since the meet so nothing was heavy today. Glad to be back in the gym.)


#6

Tuesday 2/7/12 Squats

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25

Box Squats(legal depth)
45x10
135x5
225x3
275x2
295x2 added belt
315x2
335x2
365x1
385x missed
385x1 addded loose Briefs
405x1
425x1
315x3x3 no briefs

1-Legged Leg Press(weight on each side)
2PLx12
3PLx12
4PLx12
each leg

Reverse Hypers
50x12
100x12
150x12
Adducter/Abducter Machine
110x2x20(both in & out)

Hammer Calf Presses(weight on each side)
3PLx3x20(2 legged)
1PLx2x20(1 legged)

Hammer Combo Crunch Machine
30x15
40x15
50x15
Side DB Bends
50x15
60x15
70x15

(Pretty good workout, been awhile since I've done box squats and also leg presses. Legs were really pumped after this. On raw squats I'm weak out of the hole so this really worked my weak area.)


#7

Thursday 2/9/12 Bench

Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x3 added strong reverse bands
365x3
405x3 added 3 Board
455x3 added loose Denim shirt
475x3
500x3 this was heavy!!

Overhead BB Press
45x5
95x3
115x1
135x3
145x3
155x3

One-Arm DB Rows
75x3x12
the reason I am doing these is because I am trying to fix a imbalance. My right lat is weaker then my left lat

Rear Delts on Pec-Dec
100x12
110x12
120x12
Seated Side Raises
5lbs DB's 3 sets of 25 reps

Hammer Curls
25x12
30x12
35x12

DB Shrugs(static hold, hook grip)
60x12
70x12
80x12

(Today is normally my Decline day but I decided to try something a little different. It's been awhile since I've done lockout work and had anykind of lifting gear on. And I wanted to put on my loose shirt anyways. This shirt is VERY loose.)


#8

Friday 2/10/12 Deadlifts

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 70x12, 90x12

Front Squats(out of a mono-lift)
45x5
95x3
135x1
185x1
225x1 added belt
245x1 PR!!

Block Pulls- Sumo(mid-shin heigth, 3in off ground)
135x3
225x3
315x3
365x3
405x3
455x3 added belt and loose briefs, PR triple!!
475x1, was gonna go for a double but the weights fell off of the bumper plate, would have been a 2 rep PR

Stiff-Legged DL's
275x5
295x5
315x5

1-Legged Kneeling Leg Curls
70x3x12(each leg)

Calf Presses(on leg press)
3PLx3x25(2 legged)
1PLx2x20(1 legged)

Lying Ab Bench Machine
30x20
35x20
40x20
Rotary Torso Machine
55x2x20(each side)

(Good workout, got a 3 rep PR off of the blocks and a PR front squat. I feel sure I would've gotten the 475 for 2 if it wouldn't had rolled off of the plate.)


#9

Saturday 2/11/12 Aux

Straight-Arm Pulldowns
40x12
50x12
60x12
Face Pulls
40x12
50x12
60x12
Wide-Grip Pulldowns
70x12
80x12
90x12

Williams Shrugs(static hold)
60x12
75x12
90x12
Shrugdowns(on Magnum Pulldown Machine, static hold)
60x12
75x12
90x12
4-Way Neck Machine
3 sets of 15(different weights to the front, sides, and back)

Hammer Combo Crunch Machine
20x3x20

Seated Calf Raises
70x3x20

Reverse BB Curls
20x20
20x20
30x20

Recumbent Bike: 20mins

(Good fast paced workout, all weights were light and I got a nice pump. Missed Wednesday's Auxiliary workout.)


#10

Monday 2/13/12 Bench

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
295x1
315x1 Slingshot
335x1 Slingshot
365x3(DD shirt) 2 Board
405x1(DD shirt) 1 Board
410x1(DD shirt) to chest from here, 5lbs PR
430x1(DD shirt) 25lbs PR!!
445x1(DD shirt) 40lbs PR!!!

Close-Grip Bench(POR grip)
225x3
225x3
245x3

Seated Cable Rows
PL5x12
PL7x12
PL9x12
PL2x12 one-armed
PL3x12 one-armed

Rear DB Raises
15x12
20x12
25x12

Hammer Curls
30x12
35x12
40x12
Light-Band Tricep Pushdowns
3x20
Ez-Bar Curls
35x12
55x12
75x12

Machine Shrugs(static hold)
150x12
180x12
210x12

(Very good workout today!! Hit 3 bench PR's and I still believe I had another 10-15lbs or so in me. I feel a 460-470 bench happening in may!!)


#11

Tuesday 2/15/12 Squats

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Reverse Hypers: 45x15, 55x15

Box Squats(legal Depth)
45x10
135x5
225x3
275x3
315x3 added belt
335x1
365x1
405x1 added very loose briefs
425x1
455x1 tried out one of my training partners Titan Super Centurian suit, I did not like it

Hack Squats(weight on machine)
90x10
140x10
140x10

(That was it, had to hurry so I could take the wife out for Valentines day. Knees are sore for some reason, they hurt on every set I did.)


#12

Wednesday 2/15/12 Aux

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Machine Pullovers
PL4x12
PL5x12
PL6x12

Williams Shrugs(static hold)
60x12
75x12
90x12
4-Way Neck Machine
15x3x15(front)
25x3x15(sides)
35x3x15(back)

Hammer Combo Machine Crunch
30x3x20

Seated Calf Raises
90x3x20
Tibia Raises(w/mini band)
3x20

Reverse BB Curls
20x3x20

Recumbent Bike: 20mins

(That was it, good fast paced workout.)


#13

Thursday 2/16/12 Declines

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Mini-Band Pull-Aparts: 2x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x6
315x6, last rep paused
295x8, last 2 reps paused

Standing Overhead BB Press
45x5
65x3
95x1
115x5
125x5
135x5
my triples have stalled, so I am gonna work sets of 5's for awhile

Machine Rows
100x12
120x12
140x12
50x12(one-armed)
60x12(one-armed)

Mini-Band Pull-Aparts
3x12

(That was it, first time since the meet I have gotten to do declines. Every thing felt strong.)


#14

Friday 2/17/12 Deadlifts

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 70x12, 90x12

Medium-Stance SSB Squats
50x5
100x3
140x1
160x3
180x3
200x3

Reverse-Band Deadlifts-Sumo(average bands)
135x3
225x3
315x3
365x3 added bands
405x3
455x1 Belt
405x1, 4 sets(2 sets sumo, 2 sets conv)

Suspended SS Good Mornings(off pins)
100x5
120x5
140x5

Seated Leg Curls
70x12
80x12
90x12

Standing Calf Raises
60x3x20(2 legged)
BWx2x20(1 legged)
Tibia Raises w/mini-band
3x25

Ab Wheel
2 sets

(That was it. Wasn't really feeling it today and my form was feeling off, so workout kinda sucked.)


#15

Saturday 2/18/12 Aux

Straight-Arm Pulldowns
40x12
50x3x12
Face Pulls
40x12
50x3x12

Williams Shrugs(static hold)
50x12
60x12
75x12
4-Way Neck Machine
20x2x20(front)
25x2x20(sides)
30x2x20(back)

Seated Machine Crunches
90x20
100x20
110x20

Seated Calf Raises
70x3x20
Tibia Raises w/mini-band
2x25

Behind the Back Wrist Curls
65x3x20

(That was it, didn't have time to hit any cardio.)


#16

Monday 2/20/12 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Rotators w/tubing: 2x12(both Int. & Ext.)
Pulldowns: 70x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
275x3, 6 sets

Close-Grip BP(thumb length from smooth)
225x5
235x5
245x5

Wide-Grip Pulldowns
100x12
120x12
140x12
Chest-Supported Rows(plate loaded)
35x12
45x12
55x8

Rear DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
30x12
40x12

BB Shrugs(on smith, static hold)
225x12
260x12
300x8

Tricep Pushdowns
60x20
70x20

(Good workout, bench sets felt really strong. Everything is feeling pumped, gonna be sore tomorrow.)


#17

Tuesday 2/21/12 Squats

Warm-Up
Leg Extensions: 30x25, 40x25
Seated Leg Curls: 50x15, 60x15

Squats
45x5 Close-Stance
45x5 Med-Stance
45x5 Comp-Stance
135x3
225x2
315x1
335x1 added belt
350x1 added knee wraps
380x1
405x2 added reverse light bands
425x1
the light bands take off very little weight at the bottom!!

Paused Close-Stance SSB Squats
140x5
160x5
190x5
3sec pauses

1-Legged Leg Press(plates on each side)
2PLx12
3PLx12
each leg

(That was it, wife was kinda rushing me. Gonna leave here A*S at home next time!! Also I miscounted my weeks. I'm not supposed to start my meet training cycle until next week.)


#18

Thursday 2/23/12 Bench

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

Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x1
250x6
255x6, last rep paused
230x8, last 2 reps paused

Standing Overhead BB Press
45x5
95x3
115x1
125x5
135x5
145x5

One-Arm DB Rows
70x12
80x12
90x12
each arm

Rear Delts on Pec-Dec
70x12
85x12
100x12

Strive Tricep Machine
25x12
50x12
60x12

(That was it, had a pretty good workout. All bench sets felt strong.)


#19

Thanks guys

Friday 2/24/12 Deadlifts

Warm-Up
Leg Extensions: 35x20, 50x20
Seated Leg Curls: 30x25, 50x25
Pulldowns: 70x12, 90x12

Speed Deadlifts
135x3
225x1
315x1, 8 sets(4 sets conv, 4 sets sumo)

Stiff- Legged DL's(sumo)
245x5
265x5
275x5

Standing 1-Legged Leg Curls
22x12
33x12
44x12
each leg
Horizontal Gluteus Machine(1-legged)
25x12
35x12
50x12
each leg, these really work the glutes!!

Seated Calf Raises
120x3x20(2 legged)
50x2x20(1 legged)
Tibia Raises w/light band
2x20

Standing Cable Crunches
80x15
100x15
120x15
Rotary-Torso Machine
55x20
70x20

(Good workout tonight. I decided to hit speed pulls to give my back a break, it's really sore at the moment.)


#20

Monday 2/27/12 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
265x6
270x6
245x8, last rep paused

Close-Grip BP(thumb-length from smooth, back flat/feet flat)
225x5
235x5
245x5

Chest-Supported Rows(plate loaded)
45x12
55x12
65x8
Rear DB Raises
15x12
20x12
25x12

Hammer Curls
25x12
30x12
35x12
Tricep Pushdowns
60x20
70x20

Machine Shrugs(static hold)
100x12
150x12
200x12

(Had a great workout, everything felt strong!! Not a bad way to start off a training cycle )