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muscle_g
09-17-13, 4:54 pm
Hello everyone, hadn't been on here in a very long time. Also it's been over a year since I have competed. I am a competitive powerlifter, I compete in the 220/242's, I am 31yrs old. Right now I am trying to get back into shape to compete again.

Best lifts are
Multi-Ply
625 SQ
450 BP
500 DL

Raw
405 SQ w/wraps(I've squatted more then this raw but this is my recent number)
315 BP
475 DL

Right now I am doing a lot of raw training to condition everything, before I make the transition back into gear. Also I've been having problems with my left hip. I think it's either tendonitis or maybe something in the joint and it is making it hard to squat, but deadlifts doesn't bother it. Some days it feels better then others

My training split is as follows
Mon- SQ/DL
Wed- Bench(heavy)
Thu- Back
Sat- Bench(light)

But I am thinking of moving deadlifts on my back day to give them some extra attention, but not sure just yet.

muscle_g
09-18-13, 6:23 pm
My training split is as follows
Mon- SQ/DL
Wed- Bench(heavy)
Thu- Back
Sat- Bench(light)

But I am thinking of moving deadlifts on my back day to give them some extra attention, but not sure just yet.

I have recently changed my training split to
Mon- SQ/DL(heavy)
Wed- Bench(heavy)
Thu- SQ/DL(light)
Sat- Bench(light)

muscle_g
09-18-13, 9:20 pm
Wednesday 9/18/13 Bench

Rotators: 2 sets of 15

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
added Inzer Denim shirt and 2 Board
315x5
340x3
370x3
405x2

Close-Grip BP w/Slingshot(thumb-Length from Smooth grip)
275x2x3

One-Arm Pec-Dec Flyes
45x20
60x20
each arm

3-Way Shoulder Raises
10x2x15(Front/Side/Rear)

Abs- 100 reps

(That was it. This is the first time I have been in a shirt in months, everything felt pretty good too. I normally do more chest and shoulder movements on this day but it was getting late.)

muscle_g
09-19-13, 9:22 pm
Thursday 9/19/13 Lower Accessory

Warm-Up
Leg Extensions: 20x20, 30x20
Prone Leg Curls: 20x20, 30x20

Front Squats(paused on a parallel box)
45x5
95x3
135x1
155x3
175x3
195x3
215x3
no gear

Speed Deadlifts(w/stiff thick squat bar) Hook grip
135x3
250x1, 10 sets(5 conv, 5 sumo)

Glute-Ham Raises
BWx8
BWx6
1-Legged Leg Press(body masters pin selected machine)
100x15
150x15
200x15
each leg
Adducter/Abducter Machine
110x20
125x20
both in & out

Calf Presses(on leg press)
230x3x25(2 legged)
90x3x25(1 legged)

Abs- 100 reps

(That was it, everything felt nice and strong. Could've went heavier on the front squats but my hips started bothering me a little, but not as bad as it has been.)

muscle_g
09-21-13, 4:14 pm
Saturday 9/21/13 Bench accessory

Rotator Cuffs

Reverse Mini-Band Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x3 added Reverse Min-Bands here
295x3
315x3
Mini's took off 90lbs at the bottom and fully deloaded at the top

Ez-Bar Skullcrushers
70x12
80x12
90x12

Medium-Grip Pulldowns(alternated from the front to behind the neck) plate loaded
90x12
100x8
110x6
One-Arm DB Rows
50x12
60x12
70x12
each arm
Mini Band Pull-Aparts
3 sets of 20

One-Arm DB Preacher Curls
25x3x12
each arm

Neck Raises
25x2x20(front & back)

Abs: 3 sets of 20

(That was it, everything felt nice and strong, and the accessory work left my muscles really pumped.)

muscle_g
09-23-13, 7:45 pm
Monday 9/23/13 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
210x5
220x5
230x5
240x5
250x5

Low-Incline DB Press
50x3x12

Med-Grip Pulldowns(plate loaded)
110x3x12
Seated Cable Rows(plate loaded)
110x12
120x12
130x12
Face Pulls
20x12
30x12
40x12

(That was it. Couldn't make it to the gym today, so I lifted at my house. My cable machine is plate loaded and it's not nearly as smooth feeling as the gyms cable machines and the weights feel heavier then a normal cable machine.)

muscle_g
09-26-13, 6:54 am
Wednesday 9/25/13 Legs

Leg Press(plates on each side)
1PLx15
2PLx15
3PLx15
4PLx15
5PLx15
6PLx15
7PLx15
8PLx12

1-Legged Leg Extensions
30x3x12
each leg

Box Squats 135x5
225x3x3

(That was it, squats was really hurting my left hip today. I could still feel it on the leg press but it was more toralable.)

muscle_g
09-28-13, 8:14 am
Friday 9/27/13 Lower Accessory

Warm-Up
Leg Extensions: 25x25, 35x25
Lying Leg Curls: 25x25, 35x25

Front Squats(paused to a parallel box)
45x5
95x3
135x1
145x5
155x5
165x5
175x5
185x5

Dimmel Deadlifts
135x10
155x10
175x10

1-Legged Standing Leg Curls(plate loaded)
20x15
30x15
40x15
each leg
4-Way Hip Raises w/Mini Band
2 sets of 20(all 4 ways)

1-Legged Standing DB Calf Raises
30x4x20
each leg

Abs: 3 sets of 20 reps

(That was it, lifted at my house today. Everything felt good today started feeling the hip a little on the last set of the front squats.)

muscle_g
09-29-13, 11:55 am
I've had some personal issues going on the past couple of weeks and that's the reason for the odd looking training weeks(still been getting work in), but next week I will be back on the original plan
Mon- Bench
Tue- SQ's/DL's
Thu- Speed Bench
Fri- lower Accessory

muscle_g
10-04-13, 6:23 am
Thursday 10/3/13 Speed Bench

Warm-Up
Standing Rotators: 3x15, 5x15
Side Raises: 5x12, 8x12
Mini Band Pec Flyes: 2 sets of 20
Pulldowns: 50x12, 70x12

Speed Bench Press(vs Dbl Mini's)
45x3x5 added mini bands here
95x3x3(Comp grip)
95x3x3(POR grip)
95x3x3(Thumb-Length from smooth grip)

Incline DB Press
50x12
60x12
70x8
Overhead Seated Tricep Extensions
70x12
80x12
90x12

Wide-Grip Pulldowns(plate loaded)
100x12
120x12
140x12
One-Arm DB Rows
70x3x12
each arm
Mini Band Pull-Aparts
3 sets of 20

(That was it. Lifted at my house today. Everything felt good.)

muscle_g
10-08-13, 6:11 pm
Monday 10/7/13 Squats

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20

Squats
45x5, 2 sets
135x5
185x5
225x5
275x3 added belt
295x3
225x5, 3 sets

Close-Stance SSB Pause Squats
140x5
160x5
3 sec pauses in hole

Reverse Hypers
70x12
120x12
170x12
1-Legged Kneeling Leg Curls
50x12
70x12
90x12
each leg

Adducter/Abducter Machine
110x20
120x20
In & Out

Seated Calf Raises
80x3x20(2 legged)
40x3x20(1 legged)

Abs: 100 reps

(That was it. I was able to squat tonight with minimal to tolerable pain. This is the first squat workout I have been able to do in awhile, so the prehab/rehab work I've been doing must be working. Leg strength is down right now, but as long as I'm able to lift with little to no pain in my hip it should come back quickly.)

muscle_g
10-15-13, 11:01 am
Monday 10/14/13 SQ/DL

Squats
45x5, 3 sets
135x5
185x5
225x5
245x5
275x5 added belt
295x3 Hips started hurting here so I stopped

Deficit Deadlifts(standing on a 4in block)
135x3
225x3
315x3
365x3 added belt
405x1 HEAVY for a 4in deficit lol

Glute-Ham Raises
BWx10
BWx10
BWx10
1-Legged Leg Press(plates on each side)
1PLx15
2PLx15
3PLx10
4-Way Hip Machine
70x2x20(all 4 sides)

1-Legged Hammer Calf Presses
180x4x20
each leg

Abs

(That was it. Hips felt good on squats until I got to the 295 set. Got to go lighter and give it a little more time. If anything maybe my deads will make progress from having to squat lighter lol.)

muscle_g
10-20-13, 7:44 am
Wednesday 10/16/13 Bench

Rotator Cuff: 3x15, 5x15

Bench Press
45x12, 3 sets
95x8
135x5
185x3
225x1
235x3
245x3
255x3
265x3
275x5(POR grip) Slingshot
295x3(POR grip) Slingshot

Incline DB Press
70x12
70x8
One-Arm Pec-Dec Flyes
45x20
60x20
75x20
each arm

Wide-Grip Pulldowns
90x12
110x12
130x12
Seated Cable Rows
90x12
100x12
110x12
Rear Delts on Pec-Dec
100x12
110x12
130x12

Lying DB Skullcrushers
30x3x12
One-Arm Machine Preacher Curls
30x3x12
each arm

CSR Shrugs(plate loaded)
25x3x12

(That was it. Bench felt a little heavy but is coming along.)

muscle_g
10-20-13, 7:45 am
Thursday 10/17/13 Lower Accessory

Warm-Up
Leg Extensions: 25x2x20
Lying Leg Curls: 25x2x20

Front Squats
45x5
95x3
135x1
145x5, 3 sets

BB Good Mornings
95x3x10

1-Legged Leg Extensions(plate loaded)
25x20
35x20
45x20
each leg
1-Legged Standing Leg Curls
25x20
30x20
35x20

1-Legged Standing DB Calf Raises
20x3x20
each leg

Abs: 3 sets of 20 reps

(That was it. Lifted at the home gym tonight. Hip was sore today and hurt a little bit on the front squats, so I didn't want to over do it with the weight.)

muscle_g
10-20-13, 7:46 am
Saturday 10/19/13 Upper Accessory

Warm-Up
Standing Rotators: 3x15, 5x15
Side Raises: 5x12, 8x12
Mini-Band Pec Flyes: 2 sets of 20
Pulldowns: 50x12, 70x12

Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8
115x8
135x3
185x10
195x10
205x10

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

One-Arm DB Rows
70x12
80x12
90x12
each arm
Face Pulls(plate loaded)
50x12
60x12
60x12

One-Arm Tricep Pushdowns(plate loaded)
20x12
25x2x12
each arm
One-Arm DB Preacher Curls
25x3x12
each arm

Neck Raises
25x2x15(all 4 sides)

(That was it. Lifted at my home gym today and had a awesome workout. Best I've felt in the gym in awhile!!)