T Nation

Muscle_G's Powerlifting Log


#1

Hello everyone, 34yrs old, I compete in the 220/242 weight classes. I lift raw and single ply. Best lifts are 415/315/475 raw and 550/400/510 single ply. My routine goes like this
Mon- Bench
Tue- Squats
Thu- Bench
Fri- Deadlifts


#2

Thursday 9/8/16 Bench(WK 2)

Rotator Cuffs

Bench Press w/Slingshot(Pinkies just inside ring grip)
45x12
95x8
135x5
185x3
225x1
235x5 added Slingshot
245x5
255x5
265x5
275x5
All reps paused

Flat DB Press
45x20
50x20
55x20

One-Arm DB Rows
70x12
80x12
90x12
100x12
Each arm

3-Way Shoulder Raise
10x2x12(Front/Side/Rear)

One-Arm Hammer Curls
30x12
35x12
40x12
Each arm

That was it. I had to pick up my kids from the ex wife, so I didn't have time to hit neck and abs


#3

Friday 9/9/16 Deadlifts(WK 2)

Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs

Front Squats
45x5
95x3
135x1
185x1
205x1
225x1

Trap-Bar Deadlifts
135x1
225x1
275x1
315x1
365x3x3

Deadlifts- Hook grip
225x1
275x1
315x1
350x1, 6 sets(3 sets Conv, 3 sets Sumo)

Stiff-Legged DL's
225x6
245x6
265x6

Calves
Abs/Lower Back


#4

Monday 9/12/16 Bench(WK 3)

Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Bench Press
45x12
95x8
135x5
185x3
225x1
250x2, 3 sets
All reps paused

Close-Grip BP(thumb length from smooth)
205x3x6

Bent-Over DB Rows
50x12
55x12
60x12
65x12
One-Arm Rear Delts
60x12
70x12
80x12
Each arm

Hammer Curls
40x12
45x12
50x10

Seated DB Shrugs(static hold)
50x3x12

Abs

Everything felt strong


#5

Thursday 9/15/16 Bench(WK 3)

Bench Press w/Slingshot(POR grip)
45x12
95x8
135x5
185x3
225x1
275x3 added Slingshot
295x3
315x3
225x9, took away slingshot(regular grip)

Seated Cable Rows/Face Pulls
80x3x12/70x3x12

Recumbent Bike: 20mins

That was it. I didn't do all my normal assistance work today. Also I missed squats Tuesday due to work. Tried doing some squats yesterday but my hips wasn't having it. Also I now have my 8yr old son with me at the gym doing some lifting and cardio work.


#6

Wednesday 127/16 Upper(WK 1)

Recumbent Bike: 5mins
Rotator Cuffs
Pulldowns

Bench Press
45x12
95x8
135x5
185x3
205x1
215x5, 5 sets
All reps paused

Dips
BWx20 reps
Pec-Dec Flyes
70x3x10

3 Way Shoulder Raises(front/side/rear)
5x15
10x15
15x15

Reverse-Grip Pulldowns
90x12
110x12
130x8
One-Arm Machine Rows
70x15
80x15
90x15
Each arm

Ez-Bar Preacher Curls/Tricep Pushdowns
35x15/100x15
45x15/120x15
50x15/140x15

Forearms

Meal 1
Protein Bar
2c of Coffee

Snack
2 Cheese Sticks

Meal 3
Chicken
Broccoli

Meal 4
Hamburger Patty
Broccoli

Meal 5
Pork Chops
Pinto Beans
Mashed Potatoes
Hawaiian Roll
Piece of cake