Reply With QuoteHey George, your log caught my eye because I have a son named George. Bummer about all the injuries over the last year or so...here's to health and staying injury free! I will be following
Member
George's training log
Hello everyone. I'm new to this board and hope to meet some new friends and fellow lifters on here. I'm a competitive powerlifter, I compete in the 242's/220's(whichever I decide at a certain moment lol).
My best lifts are
geared
625 SQ
450 BP
500 DL
raw
415 SQ
315 BP
475 DL
My lifts are down right now. I suffered some injuries. I tore my left glute about a year and a half ago, arthritis or tendonitis(or something) in my left hip, pulled my neck/trap muscles pretty bad on my left side, and and got a new job over the summer and wasn't very consistant with my training. All my injuries are pretty much 100% right now, except for my hips(but they are a lot better).
I hadn't competed in almost 2 years. But I plan on competing at the SPF South Carolina meet on April 19th and looking to hit a PR total in the 220lbs weight class.
This is what my training week looks like
Mon- Bench
Tue- Squats
Wed- Auxiliary
Thu- Declines(close-grip)
Fri- Deadlifts
Sat- Auxiliary
Member
Hey George, your log caught my eye because I have a son named George. Bummer about all the injuries over the last year or so...here's to health and staying injury free! I will be following
Member
Thanks for following man, your son has a great name lol. I guess injuries come with the territory though. They are bound to happen sooner or later.Originally Posted by Lakshmi Meadows
Member
Monday 1/27/14 Bench(WK 4)
Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 60x12, 75x12
Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x2 added DD Shirt
365x1
375x1
Slingshot Bench(used my buddies new Full Boar slingshot)
285x6
295x5
Icarian Rows(wide-grip)
100x12
130x12
150x10
(That was it. Everything felt heavy today. I'm tired and a little stressed at the moment.)
Member
Tuesday 1/28/14 Squats(WK 4)
Warm-Up
Leg Extensions: 20x20, 30x20
Seated Leg Curls: 30x20, 40x20
Reverse Hypers: 45x15, 55x15
Squats
45x5 close-stance
45x5 med-stance
45x5 comp-stance
135x3
185x3
225x2
275x1 Belt
315x1 added Briefs
360x2, 5 sets, added suit bottoms
Close-Stance Squats
225x3x6
Ultra-Wide Stance Squats
95x3x10
Glute-Ham Raises
BWx12
BWx8
BWx8
Horizontal Calf Raises
190x3x20
Standing Cable Crunches
90x25
110x25
130x25
150x25
(That was it. Good workout tonight, all squats felt really strong.)
Member
Wednesday 1/29/14 Aux(WK 4)
Straight-Arm Pulldowns
20x12
25x12
30x3x12
Face Pulls
20x12
25x12
30x3x12
Wide-Grip Pulldowns
60x12
70x12
80x12
Wide-Grip Shrugdowns
80x3x12
DB Shrugs
40x3x20
Neck Harness
25x3x15
AB Lounge
3 sets of 20
1-Legged Standing DB Calf Raises
40x3x20
each leg
Reverse Ez-Bar Curls
20x20
25x20
30x20
(That was it. I lifted at my house today and it sleeted and snowed last night and was very cold in my garage gym so I didn't do any cardio today.)
Member
Thursday 1/30/14 Declines(WK 4)
Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Cable Rotators: 10x2x15
Pulldowns: 60x12, 75x12
Decline Press- Close-Grip
45x12
95x8
135x5
185x3
225x2
275x1
295x1
310x6
315x6
295x8
Icarian Rows(Close-grip)
100x12
130x12
140x3x12
Rear Delts on Pec-Dec(old school pec-dec)
30x12
45x12
60x12
Hammer Curls
25x12
30x12
35x12
Body-Masters Shrugs(static hold)
200x3x12
Lying Crunch Machine
20x25
25x25
30x25
35x25
(That was it, good workout today. Everything felt strong.)
Member
Friday 1/31/14 Deadlifts(WK 4)
Warm-Up
Leg Extensions: 30x20, 40x20
Seated Leg Curls: 20x20, 40x20
Pulldowns: 60x12, 75x12
Body Masters Shrugs: 100x15, 110x15
Front Squats
45x5
95x3
135x1
155x3
175x3
195x3
215x3 This is a PR triple for full front squats
Trap-Bar Deadlifts
135x3
225x1
315x1
405x3
425x3
440x3 PR on trap bar
Deadlifts- Sumo
135x3
225x1
315x1 Briefs
385x1, 10 sets(added suit bottoms) 1min rest intravels
Chain Deadlifts(100lbs of chains)
335+Chains x2, 3 sets
(That was it, it was getting pretty late and I was wipped out after all of this.)
Posting Permissions