Muscle G's Iron Page

A place for fellow powerlifters to discuss training, upcoming meets, and to keep up with out of state fellow lifters


    8/28/10 APA meet log

    Share
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Wed- Bench Press day

    Post  Muscle_G on Wed Jul 28, 2010 8:22 pm

    Wednesday 7/28/10 Bench(WK 6)

    Recumbent Bike- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    245x1
    275x1
    295x1(DD shirt)
    325x1(DD shirt)
    350x1(DD shirt) planned opener, easy and fast
    375x1(DD shirt) planned 2nd attempt, also felt easy but a little harder than the 350 did
    Added 3 Board, took off shirt(POR grip)
    275x3
    295x3
    Added 2 Board
    275x2x3

    Flat DB Press
    40x20
    45x20

    Seated Front DB Raises
    15x12
    20x12
    25x12
    Seated Side DB Raises
    5x3x25
    Shoulder Horn Rotations
    5x15
    8x15

    Decline DB Tricep Extensions
    25x12
    30x12
    35x12
    Seated One-Arm Overhead Rope Cable Extensions
    20x12
    30x12
    40x12
    each arm

    Treadmill- 20mins

    (Very good workout today! I got videos of my planned opener and 2nd attempt, and I will upload them on the computer tomorrow sometime.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Re: 8/28/10 APA meet log

    Post  Muscle_G on Thu Jul 29, 2010 5:41 pm

    here's the videos of my planned opner and 2nd attempt

    350lbs
    https://www.youtube.com/watch?v=QB4k2cTJo0A

    375lbs
    https://www.youtube.com/watch?v=F9py35wY8nc
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Fri- Accessory day

    Post  Muscle_G on Fri Jul 30, 2010 8:02 pm

    Friday 7/30/10 Accessory(WK 6)

    Treadmill- 5mins

    Wide-Grip Pulldowns
    100x12
    125x12
    150x8
    Icarian Machine Rows
    wide-grip
    110x12
    130x10
    150x10
    close-grip
    80x12
    100x12
    One-Arm DB Rows
    85x3x10
    each arm

    Bent-Over DB Rear Delt Raises
    20x12
    25x12
    30x12
    Machine Shrugs
    100x12
    120x12
    140x12
    160x12

    Hammer Curls
    20x12
    25x12
    30x12
    One-Arm Machine Preacher Curls
    20x12
    30x12
    40x10
    each arm

    Pinch-Grip Holds(thick bumper plate)
    25x3xFailure
    each hand
    Plate-Flip Catches(bumper plate)
    3-4 sets with each hand with the 10lbs bumper plate

    Recumbent Bike- 20mins

    (Had a pretty good workout today. Back was nice and pumped, Bi's, and hands/forearms also got a good workout. I really like my accessory days because I feel it gives me a break from the heavy training that I do early in the week.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Mon- SQ/DL day

    Post  Muscle_G on Mon Aug 02, 2010 7:30 pm

    Monday 8/2/10 SQ/DL(WK 7)

    Reverse Hyper
    25x2x12

    Squats
    45x10
    135x5
    225x3
    275x2
    315x1
    365x2(Briefs, Belt)
    385x2(Briefs, Belt)
    405x2(Briefs, Belt)

    Deadlifts
    135x3
    225x1
    315x1
    365x1(Briefs, Belt)
    405x1(Briefs, Belt)
    450x1(Max DL suit/straps up, Briefs, Belt) Planned opener, felt easy
    475x1(Max DL suit/straps up, Briefs, Belt) planned 2nd attempt, added green reverse bands here
    500x1(Max DL suit/straps up, Briefs, Belt) planned 3rd attempt
    550x1(Max DL suit/straps up, Briefs, Belt) PR!!

    Green Band Good Mornings
    Bandx3x20
    Adducter/Abducter Machine
    100x2x20(both in & out)

    Standing Calf Raises
    90x3x20(2 legged)
    BWx2x20(1 legged)

    DB Side Bends
    60x15
    70x15
    80x15
    Standing Cable Crunches
    100x15
    120x15
    140x15

    (Had a good workout, done a light deload on squats and worked up to my opener on deadlifts and hit a PR with the reverse bands. All in all this training cycle has gone by great. I already can't weight to get out of my gear and work on my raw strength lol.)
    avatar
    Ski

    Posts : 77
    Join date : 2010-05-31
    Location : Croydon, PA

    Re: 8/28/10 APA meet log

    Post  Ski on Mon Aug 02, 2010 8:02 pm

    NIce PR!!!
    I think you better adjust your opener and attempts for the deadlift looks like you might get 575 or better!
    Good Luck!
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Wed- Bench Press day

    Post  Muscle_G on Wed Aug 04, 2010 7:23 pm

    Ski wrote:NIce PR!!!
    I think you better adjust your opener and attempts for the deadlift looks like you might get 575 or better!
    Good Luck!

    lol I wish, the 550 was done with the reverse bands on the bar.



    Wednesday 8/4/10 Bench(WK 7)

    Recumbent Bike- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    240x6
    245x6
    225x8, paused last rep

    Decline DB Press
    40x2x20

    Seated Front Raises
    15x12
    20x12
    25x12
    Wide-Grip BB Upright Rows(on Smith)
    65x12
    85x12
    105x12
    Shoulder Rotations(on cables)
    20x2x15(both Int & Ext)

    Incline DB Tricep Extensions
    25x12
    30x12
    35x12
    40x5, BURNT!!
    One-Arm Tricep Cable Kickbacks
    10x12
    20x12
    30x12
    each arm

    Recumbent Bike- 15mins

    (Just a deload bench day today. All bench sets felt fast and easy. Next week I will be back in the shirt for some heavy triples and that will be my last heavy bench day until the meet.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Fri- Accessory day

    Post  Muscle_G on Fri Aug 06, 2010 6:29 pm

    Friday 8/6/10 Accessory(WK 7)

    Reverse- Hyper
    25x2x15

    V-Bar Pulldowns
    80x12
    100x12
    120x12
    140x8
    Chest-Supported Rows(like I said these feel extremly heavy to me)
    45x10
    55x8
    65x6
    1-Arm Magnum Machine Rows
    72x3x12
    each arm

    Rear Delt DB Raises(on Incline)
    12x12
    15x12
    20x12
    4-Way Neck Machine
    20x2x20(all 4 sides)

    Alt DB Curls
    20x12
    25x12
    30x12
    One-Arm DB Concentration Curls
    20x3x12
    each arm

    BB Wrist Curls
    Regular
    45x3x20
    Reverse
    35x3x20

    Treadmill- 20mins

    (Had a ok workout today. Been feeling tired all day, but as I got into my workout I started feeling better.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Mon- SQ/DL day

    Post  Muscle_G on Mon Aug 09, 2010 7:05 pm

    Monday 8/9/10 SQ/DL(WK Cool

    Reverse Hyper
    25x2x15

    Box Squats(legal depth)
    45x10
    135x5
    225x3
    275x2
    315x1
    365x1(Briefs, Belt)
    405x1(Briefs, Belt)
    455x1(T-Rex suit/straps down, Briefs, Belt)
    495x1(T-Rex suit/straps down, Briefs, Belt)
    540x1(T-Rex suit/straps down, Briefs, Belt) PR!!! this was a grinder on the way up, I wasn't set up right and my stance got uneven but it still went up

    Deadlifts
    135x3
    225x1
    315x1
    365x1(Briefs, Belt)
    405x1(Max DL suit/straps down, Briefs, Belt)
    450x1(Max DL suit/straps up, Briefs, Belt) Planned opener

    Power Squats(plate on each side)
    1PLx5
    2PLx5
    3PLx5
    4PLx5
    5PLx5
    6PLx2 BURNT!!
    Reverse Hypers
    45x12
    70x12
    95x12, 2 sets

    no Cardio today

    (That was it, I was pretty much wiped out by the end of this, so I decided to skip out on abs and calves assistance tonight. I didn't really feel at my best today, but still managed to hit a PR on squats.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Wed- Bench Press day

    Post  Muscle_G on Fri Aug 13, 2010 7:08 pm

    Wednesday 8/11/10 Bench(WK Cool

    got to the gym late again so no cardio warm-up

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    245x1
    275x1
    295x1(DD shirt)
    335x1(DD shirt) felt heavy as crap
    225x8 last rep paused
    well workout didn't go as planned, Ive been working long hours this week and was supposed to hit some shirted triple today but everything felt extremly heavy. Just exhausted and probably stressed a little

    Hammer Incline Press(weight on each side)
    45x20
    70x15
    70x8

    DB Front Raises
    20x12
    25x12
    Seated Side Raises
    15x2x12

    Tricep Rope Pushdowns
    60x12
    80x12
    100x12
    One-Arm Seated Overhead DB Extensions
    20x20
    30x20
    each arm

    (That was it, pretty much had a crappy workout today. First off I didn't take my Jack3d before I went to the gym because I wanted to sleep tonight, and felt off on all my bench sets, so I cut down considerably on the assistance work. Oh well it's like I always say, everyday can't be a good one lol.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Fri- Accessory day

    Post  Muscle_G on Fri Aug 13, 2010 7:09 pm

    Friday 8/13/10 Accessory(WK Cool

    Treadmill- 5mins

    Neutral-Grip Pulldowns
    80x12
    100x12
    120x12
    140x12
    Life Fitness Machine Rows
    100x12
    120x12
    140x12
    50x12(one-armed)
    70x12(one-armed)
    One-Arm DB Rows(on Incline)
    80x2x10
    each arm

    Face Pulls
    80x12
    100x12
    120x12
    Neutral-Grip Shrugdowns
    100x12
    110x12
    120x12

    Seated DB Curls
    15x12
    20x12
    25x12
    One-Arm DB Preacher Curls
    20x3x12
    each arm

    Chin-Up Bar Hangs
    BWx3xFailure

    Recumbent Bike- 20mins

    (Had a pretty good workout today. Tried doing some Bent-Over BB Rows today but they just hurt my low back to much(and not in a good way), Think I'll just stick to my T-Bar Rows, Machine Rows, DB Rows, and Seated Cable Rows for all my rowing exercises.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Mon- SQ/DL day

    Post  Muscle_G on Tue Aug 17, 2010 3:17 am

    Monday 8/16/10 SQ/DL(WK 9)

    Reverse Hyper
    25x15
    35x15

    Squats
    45x10
    135x5
    225x3
    275x2
    315x1
    365x1(Briefs, Belt)
    405x1(Briefs, Belt)
    495x1(T-Rex suit/straps down, Briefs, Belt) a little high
    550x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) planned opener, felt easy Very Happy

    Rack Pulls(just below knee level)
    135x3
    225x1
    315x1
    405x1
    450x1 added belt here, planned opener
    405x10(knee level)
    just wanted to work the top part of my deadlifts, that way my lower back wouldn't get too beat up

    Calf work
    Ab work

    (Good workout today! My opener on squats and deads felt easy Twisted Evil I got some videos and I will post them tomorrow when I download them to the computer.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Re: 8/28/10 APA meet log

    Post  Muscle_G on Tue Aug 17, 2010 6:47 pm

    Here's the videos from yesterdays workout

    550 squat
    https://www.youtube.com/watch?v=ln3e48SDnWY

    450 Rack Pull
    https://www.youtube.com/watch?v=wiGDuAGbSb4

    405 rack pull for 10 reps
    https://www.youtube.com/watch?v=BMxfg-M2nLY
    avatar
    Ski

    Posts : 77
    Join date : 2010-05-31
    Location : Croydon, PA

    Wed- Bench Press day

    Post  Ski on Tue Aug 17, 2010 8:06 pm

    Easy squat, looked a little high but then the angle could be bad.
    You going to try 650 at the meet?
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Wed- Bench Press day

    Post  Muscle_G on Wed Aug 18, 2010 6:49 pm

    Ski wrote:Easy squat, looked a little high but then the angle could be bad.
    You going to try 650 at the meet?

    600 is the plan



    Wednesday 8/18/10 Bench(WK 9)

    Recumbent Bike- 5mins

    Bench Press
    45x10
    95x8
    135x5
    185x3
    225x2
    275x1
    315x1(DD shirt)
    350x1(DD shirt)planned opener, https://www.youtube.com/watch?v=QD31xhcTl0s
    225x10, just to get some rep work in

    Machine Flat Bench(plate loaded, weight on each side)
    45x20
    55x20

    Side Raises
    15x15
    20x15
    25x15

    One-Arm Tricep Pushdowns
    40x12
    50x12
    60x12
    each arm

    ( Had a OK workout today, bench sets felt strong. This is my last bench workout until the meet.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Fri- Accessory day

    Post  Muscle_G on Fri Aug 20, 2010 7:15 pm

    Friday 8/20/10 Accessory(WK 9)

    Recumbent Bike- 5mins

    Neutral-Grip Pulldowns
    80x12
    100x12
    120x12
    140x12
    Chest-Supported Rows
    25x12
    35x12
    45x10

    Rear Delt DB Raises(on Incline)
    15x3x12

    One-Arm Cable Curls
    20x12
    30x12
    40x12
    each arm

    Pinch-Grip Holds
    25x3xFailure
    each hand

    (That was it, last workout until the meet.)
    avatar
    Muscle_G
    Admin

    Posts : 279
    Join date : 2009-03-01
    Age : 36
    Location : South Carolina

    Meet results

    Post  Muscle_G on Sat Sep 04, 2010 2:39 pm

    Well the meet went like crap!! There were 3 full power lifter(including me, I was the only equipped full meet lifter).

    Squat
    Didn't sleep well last night and woke up feeling a little bit dehydrated. Well right time I got to the gym I had to start warming up. My warm-ups didn't feel so great so I lowered my 1st attempt by 10lbs.
    I opened up with 540 and got it.
    It felt ok except on the way up my I got forward on my toes a little(no biggie)
    well within litterly 2-3mins my 2nd attempt was up and I hadn't even really recovered from my opener. Missed my 2nd attempt and had nothing left, 2-3mins again my 3rd attempt was up, so I passed on my 3rd

    Bench
    Again warm-ups felt heavy as ***** but I still went with the plan and opened up with 350 and got it(it was a real grinder!!) attempts here were about 4-5mins apart because they were more benchers than full power lifters. Missed my 2nd attempt and I again passed on my 3rd

    Deadlifts
    Didn't get to warm up on deads really. Done a couple of reps with 135 and went to put my briefs on. Right time I came out of the locker room and went out the first lifter was starting there 1st attempt and I was next and hadn't even got my suit on yet!! I rushed to put on my suit, belt, and baby powder.
    Got out there went to pull my opener of 450 and I be damned if my grip didn't want to act stupid and it gave away and I dropped it.
    2nd attempt I repeated the 450 and got it but my grip was still trying to give away
    3rd attempt I went to 465 and got it up almost within an inch or 2 within lockout my the strength just wasn't there

    All in all a pretty *****ty day I only ended up with 3 lifts(540SQ, 350BP, 450DL) the meet started at 11:30 and the powerlifting part of the meet ended just before 2:00.

    They used the same thick squat bar for all 3 lifts, the bench felt lower than a normal bench and the squat stands just suck!!

    Being the only equiped lifter I did end up winning the 242's and overall best equiped lifter(Scott even tried to ***** me out of the overall for the euipped division). I won't be doing any of Scott's APA meets any time soon or in the future as a matter of fact!!

    Sponsored content

    Re: 8/28/10 APA meet log

    Post  Sponsored content


      Current date/time is Tue Jul 17, 2018 7:23 am