IBP SC meet log

[muscle_g]

Hello everyone I’ve been getting ready for the IBP South Carolina Powerlifting Championships on August 17th. I haven’t started gearing up yet, but will be soon.

[muscle_g]

Sunday 4/28/19 Bench Accessory(WK 5)

Warm-up
Rotator Cuffs
Pec-Dec Flyes

Speed Bench Press
45x5, 2 sets
45x5 added Dbl Minis on each side
95x3
95x3, 9 sets(added 50lbs of chains on each side)
Alternated comp, POR, Illegal-Wide grips on each set

High-Rep DB Press(on flat bench)
65x20
75x20

Neutral-Grip Pulldowns
100x15
115x15
130x15
145x15

Side DB Raises
15x15
20x15
25x15
One-Arm Machine Shoulder Press
50x15
60x15
70x15
Reverse Pec-Dec Rear Delt Flyes
70x15
85x15
100x15

Incline Ez-Bar Skullcrushers/Preacher Curls
65x3x15/45x3x12
One-Arm Nautilus Triceps Machine
3 sets of 15
One-Arm Nautilus Biceps Machine
3 sets of 15

[muscle_g]

Monday 4/29/19 Squats(WK 5)

Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns

Squats
45x5, 3 sets
135x3
225x3
275x3
315x2
335x1
355x1
380x2, 2 sets(added Belt & knee wraps)

Pause Squats
300x5
310x5

1-Legged Leg Press
1PLx2x15

One-Arm DB Rows
90x12
100x12
110x8
Scapular Shrugs(on Machine)
100x12
150x12
200x12

Seated Leg Curls
140x20
180x20
220x20

Calves

[muscle_g]

Wednesday 5/1/19 Bench(WK 5)

Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
275x2, 2 sets
Added Slingshot
295x5
315x3

That was it. I skipped out on my accessory work today. It’s already hot here in South Carolina and my energy wasn’t at it’s best although all Bench sets felt good. After this I felt like doing anything further would be a waste of time

[muscle_g]

Wasn’t able to make it to the gym this week for deadlifts. I’m on call for work and it has made it difficult getting there

[muscle_g]

If anyone is reading this and wondering how my weekly training is split up, my week is normally set up like this

Day 1- Bench(speed, light)
Day 2- Squats(heavy)
Day 3- Bench(heavy)
Day 4- Squats(lighter), Deadlifts

With my work schedule my training days are subject to change, but normally run Sunday, Monday, Wednesday, Friday

[muscle_g]

Sunday 5/5/19 Bench Accessory(WK 6)

Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Speed Bench Press
45x5, 2 sets
45x5 added Dbl Mini Bands
95x3x3
105x3x3
115x3x3
Alternating comp, por, & illegal wide grips

High-Rep DB Press(on decline)
50x20
60x20

Wide-Grip Pulldowns
120x12
140x12
160x12
180x12

Rear DB Raises/Side Machine Raises
15x15/45x20
20x15/55x20
25x15/65x20

Lying DB Skullcrushers/Ez-Bar Preacher Curls
30x15/45x12
35x15/55x10
40x15/65x7
One-Arm Pushdowns/One-Arm Cable Curls
40x15/20x12
50x15/30x12
60x15/40x12

Neck Harness(on cables)
30x15
40x15
Front & back

Forearms

[muscle_g]

Monday 5/6/19 Squats(WK 6)

Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns

Squats
45x5, 3 sets
135x3
225x3
275x3
315x2
365x1 added Belt
400x1 knee wraps

Pause Squats
315x5
315x3
1-Legged Leg Press
2PLx3x15

One-Arm Cable Rows
50x12
60x12
70x12
Scapular Shrugs(on Machine row)
100x12
120x12
140x12

1-Legged Standing Leg Curls
50x20
65x20
80x15

Calves
Abs

[muscle_g]

Wednesday 5/8/19 Bench(WK 6)

Warm-up
Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
275x1
290x1
Added Slingshot(POR Grip)
295x5
315x3
225x25

Incline Swiss-Bar Press
115x3x8
Wide, medium, & close grip
Pec-Dec Flyes
60x15
75x15
90x15

Neutral-Grip Pulldowns
90x12
110x12
140x12
160x12

3-Way Shoulder Raises
15x2x15(side, front, & rear)

V-Bar Triceps Pushdowns
90x20
110x20
130x20
Hammer Curls
25x15
30x15
35x15

[muscle_g]

Friday 5/10/19 Deadlifts(WK 6)

Warm-up
Leg Extensions
Prone Leg Curls
Adductor/Abductor(in & out)
Pulldowns

Medium-Stance Squats
45x5, 3 sets
135x1
185x1
225x1
275x1
315x1
365x1 added belt
405x1 knee wraps

Deadlifts- hook grip
225x2
275x2
315x1
365x1
405x1 tweaked something in my lower back pretty bad and had to stop here

Machine Rows
110x12
125x12
140x12
Reverse Hypers
160x3x20

Had to stop here, as my back is hurting pretty bad. Came home foam rolled, took some naproxen, & got the heating pad out. I had planned on working up to around 470, but it is what it is.

[muscle_g]

Monday 5/13/19 Squats(deload)

Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns

Squats
45x5, 2 sets
135x3
185x3
225x3
275x3
315x3
365x2 belt

Pause Squats
225x2x5
1-Legged Leg Extensions
50x20
65x20
80x20

One-Arm DB Rows
70x12
80x12
90x12
Wide-Grip Shrug Downs
100x12
120x12
140x12

Seated Leg Curls
120x20
140x20
160x20

Calves
Abs

That was it. Lower back is still a little sore from Friday. Gonna try and get to the chiropractor sometime this week

[muscle_g]

Wednesday 5/15/19 Bench(deload)

Warm-up
Rotator Cuffs
DB Flyes
Pulldowns

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x5, 3 sets

Flat DB Press/Wide-Grip Pulldowns
40x20/100x12
50x20/120x12
60x15/140x12

Face Pulls/Machine Side Raises
60x20/45x15
70x20/55x15
80x20/65x15

Triceps Pushdowns/Hammer Curls
90x3x20/25x3x15

That was it. I’ve been trying to fight off a stomach virus since last Thursday. Glad I had already planned for a deload this week lol

[muscle_g]

Sunday 5/19/19 Bench(WK 1)

Warm-Up
Shoulder Rotations(Int & Ext)
Pec-Dec Flyes
Pulldowns

Fat-Bar Bench Press(POR grip)
45x12, 2 sets
95x8
135x5
185x3, 5 sets

Flat DB Press
40x20
50x20

Neutral-Grip Pulldowns
100x12
110x12
125x12
140x12

Reverse Pec-Dec Rear Delt Flyes/Side Raises
55x15/15x15
70x15/15x15
85x15/15x15

Barbell Skullcrushers/Ez-Bar Curls
65x12/30x15
75x12/40x15
85x10/50x15
One-Arm Machine Overhead Extensions/One-Arm Nautilus Machine Curls
35x15/50x15
45x15/65x15
60x15/80x15

4-Way Neck Machine
40x2x15(back)
20x2x15(front)
30x2x15(sides

[muscle_g]

Monday 5/20/19 Squats(WK 1)

Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor(in & out)
Pulldowns

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
325x2, for a couple of sets

Pause Squats
225x3, 2 sets

1-Legged Leg Press
1PLx3x15
Seated Leg Curls
120x3x20

That was it. That stomach virus really sapped my leg strength everything felt extremely heavy

[muscle_g]

Wednesday 5/22/19 Bench(WK 1)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x3, 5 sets
Added Slingshot
275x3
275x4

Incline BB Press
135x3x8
Pec-Dec Flyes
45x20
60x20

Wide-Grip Pulldowns
100x12
115x12
130x10
145x6

3-Way Shoulder Raises(Front/Side/Rear)
15x2x12

Triceps Pushdowns/Hammer Curls
100x20/25x15
110x20/30x15
120x20/35x15

Face Pulls(on dual cables)
60x3x15

Forearms