Power Physique

Discussion in 'Training Logs' started by Bloodhy, Oct 19, 2012.

  1. Bloodhy Blue Belt

    Bloodhy
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    I recently started college and I join an Olympic Lifting gym to improve my strength and explosiveness. I am not doing any martial arts at moment because both of the gym if was going to closed their doors (Muay thai and Boxing, some wrestling too).

    I am 3-0 in amateur mma and I plan to complete again once I get more time to dedicate there. At the moment my priority is to finish college and improve my lifting abilities. I love striking.

    This is a custom program they made for mma athletes. It consists of 4 weeks going from high reps in the first week all the way down to heavy 1 rep in the last week. Next month is based of the 1 rep numbers of the previous month.

    My schedule is in % of 1rm max but I'll post my numbers in here.

    Stats:
    23 years old
    5'9"
    170 pounds

    Thanks for taking the time to read this. BTW, I'm working on my split I'll post a picture once I can do it ;)

    *UPDATE* January 30, 2015:

    I ended up fighting Boxing as well. 3-0 mma, 2-0 boxing. Won a jiu-jitsu beginner competition and a muay-thai advanced competition.

    I competed in Powerlifting in May 2014: Squat 336#, Bench 264.5#, Deadlift 452.5# Total 1,053# @ 186# bodyweight

    Right now, my PRs are Squat 365#, Bench 275#, Deadlift 515# Total 1,155# @ 185# bodyweight

    I am currently training for a Men's Physique competition on May 17, 2015. I have an online coach for my Diet and Training, and I watch youtube videos to practice the posing.
    I am in a bulking phase for the next 4-5 weeks, we hope to hit 190# bodyweight and gain some size. Then, we diet down to 170-175lbs to get as lean as possible while maintaining strength and size.
    I might open a Diet log shortly as well.

    *UPDATE* February 5, 2017:

    Placed 6 out of 13 at my first Men's Physique comp, had a really good time. I also competed in Powerlitfing for a second time shortly after, 1,155# total with a 500 deadlit # which was my goal.

    I now train for Men's Physique with the intent of competing again maybe in a natural federation next time. I'm life time natty; nothing against roids, but I'd place better against other natties...
     
    #1
    Last edited: Feb 5, 2017
  2. Bloodhy Blue Belt

    Bloodhy
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    This is my 3rd week of doing this program. Looking forward to break my numbers next week !
    After the workouts, I often feel like I push more. I stick to the program because I understand they make you start with lower weights to get the technique right.

    Week 3-1 (First month),

    Monday

    Power Clean + Jerk

    42.5 x 4
    48.5 x 4
    56.5 x 4
    60 x 4
    65x4

    (First two reps always feel better than 2 lasts)

    Good Morning + Jump

    57.5 x 5
    60 x 5
    64 x 5
    67.5 x 5
    72.5 x 5

    (Need to focus on lower back not rounding)

    Front Squat

    42.5 x 3
    52.5 x 3
    60 x 3
    68 x 3
    76.5 x 3
    82.5 x 3

    (Good form)


    There is not core work in the program so I try to finish with Ab works at every session.

    Abs

    15 Leg raise
    15 Leg raise
    10 Leg Raise 10 Knee Raise
    10 Leg Raise 10 Knee Raise
    20 Knee raise
     
    #2
    Last edited: Oct 20, 2012
  3. Bloodhy Blue Belt

    Bloodhy
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    Week 3-1

    Wednesday

    Power Snatch + Over Squat

    28 x 5 + 3
    32.5 x 3 + 3
    38 x 3 + 3
    43 x 3 + 2
    45 x 2 + 1

    Overhead squat with 45 I am REALLY proud of this. I could barely overhead squat with the bar 3 weeks ago.

    Back of the Neck Press (Push Press if needed)

    25 x 3
    30 x 3
    34 x 3
    39 x 3
    42.5 x 3
    45 x 3
    48 x 3
    50 x 2
    53 x 1

    No push press needed today. Felt really good.

    Back Squat

    60 x 6
    70 x 6
    80 x 6
    85 x 6
    90 x 4
    95 x 2


    Abs

    Knee raises 42 x 3
     
    #3
  4. Bloodhy Blue Belt

    Bloodhy
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    Week 3-1

    Friday

    Split Clean

    42.5 x 3ea
    50 x 3ea
    56 x 3ea
    60 x 3ea }x2

    I need to shrug more. I did on the last reps and it went really well. This is the technique I feel the less confident with now.

    Dumbell Split Jerk

    5kg x 20ea }2

    Explosive exercise for punches. Good tempo today this is the best so far.

    Split Recovery (Lunges)

    52.5 x 3ea
    57 x 3ea
    60 x 3ea
    64 x 3ea

    Felt good

    Bench Press

    50 x 3
    56.5 x 3
    64 x 3
    75 x 3 }3

    I cheated a bit by putting more weights and another set on the last one. I like bench I wanna do more of it.

    Abs

    Tried the ab wheels from the feet and still can't do one. I can do a lot from the knees tough...

    Decline bench abs : 35-30-25
    Lower back Machine: 10-15-20
     
    #4
  5. Bloodhy Blue Belt

    Bloodhy
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    Feel great going to the gym today. Pumped to crush my numbers this week.

    Week 4-1

    Monday

    Power Clean + Power Jerk

    45x3
    53x3
    60x3
    68x2
    75x1
    78x1 PR - I had this one on the third try. I tought I could do more by now.


    Good Morning + Jump

    60x4
    64x3
    73x4
    75x4 PR


    Front Squat

    60 x3
    65 x3
    76.5 x3
    80 x3
    85 x2
    90 x1
    95 x1
    100 x1
    103 x1 PR - Previous was 85. Really happy with this.





    Abs

    10 Leg Raise
    15 Leg Raise
    10 Leg Raise
    15 Leg Raise
    10 Leg Raise

    50 Knee Raise

    25 Lower Back Machine


    Really happy with the front squat but deception with my Power Clean+Power Jerk. (105% was supposed to be 79kg)
     
    #5
  6. Bloodhy Blue Belt

    Bloodhy
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    Week 4-1

    Wednesday

    Tired but Excited to crush my numbers on Squat


    Power Snatch + Over Head Squat

    30x2 +1
    35x2 +1
    40x1 +1
    45x1 +1
    50x1 +1
    53x1 PR (previous was 50) Weird form. Not confident at all on this.


    Back Squat

    60 x5
    80 x4
    90 x3
    100 x2
    110 x1
    115 x1
    120 x1 PR (Was 100kg one month ago !!)


    Back Neck Press + Push Press

    30x3
    35x3
    40x3
    45x2
    50x2
    53x1 Push press from here down
    55x1
    60x1
    65x1
    68x1 PR (was 45kg a month ago !)

    ABS

    Decline Bench
    30
    30
    25
    25
    20

    I am really proud. I improved my squat by 20kg in a month.
     
    #6
  7. Bloodhy Blue Belt

    Bloodhy
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    Week 4-1

    Friday

    Split Clean

    40 x 2ea
    50 x 2ea
    58 x 2ea
    63 x 1ea
    70 x 1ea
    75 x 1ea PR (70 1 month ago)



    Dumbell Split Jerk

    5kg x 50ea x 1

    One time to failure.

    Split Recovery (Lunges)

    50 x 3ea
    58 x 2ea
    63 x 2ea
    70 x 1ea
    75 x 1ea
    80 x 1ea
    85 x 1ea
    93 x 1ea
    100 x 1ea PR ( 70kg 1 month ago)



    Bench Press

    50 x3
    60 x3
    80 x1
    90 x1
    95 x1
    100 x1 } 2
    105 x1 PR (75 kg 1 month ago)



    Abs


    20Knee raise + 20 Decline bench abs } x 4



    Really happy with my workout. I improved my bench past what I thought I could.
     
    #7
  8. MilkManUK Brown Belt

    MilkManUK
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    Nice work in here and quick improvements! Welcome to the logs.
     
    #8
  9. Bloodhy Blue Belt

    Bloodhy
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    Yep, I'm still alive. Retired from fighting (3-0 mma, 2-0 boxing). I broke my nose, which causes sleep apnea, and my doc said he would only fix it if I retired. I have been f**king around the gym for a couple months and now just tested my maxes:

    Deadlift 355#
    Squat 300#
    Bench 245#

    I do not follow any program. I usually go like this :

    1 explosive lift (Powerclean, Snatch, Jumping Squats)
    1-2 compound lift (Bench, DL, Squat, Front Squat, OH Press, Rows)
    Isolation exercises (Bodybuilding type ie Pyramid, drop sets, to failure)

    Mixing Weightlifting, powerlifting and bodybuilding together works really well for me. I am not trying to be worldclass or anything, just want to get bigger, stronger, faster, and aesthetic.
     
    #9
  10. Bloodhy Blue Belt

    Bloodhy
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    Rush workout, not much time. Usually, I will only post my working sets:

    Power clean
    5x 120#


    Deadlifts:
    5 x 306#

    I just used the 1 rep calculator and it tells me 344 is my 1rm max...

    What % of my 1rep max should I use when lifting 5 reps ?

    DB Heavy shrugs
    10x 75#



    Finish:
    DB Tris OH
    Pyramid 10x: 20-22.5-25-22.5-20

    Elliott's triceps

    DB Biceps
    2x 15x 30#
     
    #10
    Last edited: Oct 8, 2013
  11. Bloodhy Blue Belt

    Bloodhy
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    Squats
    5x5 225#

    DB Rows
    3x10 70#

    Behind Neck OH Press
    5x5 100#

    Seated Cable rows
    5x8 130#

    Edit:
    Working on Sumo squats. I already sumo deadlift.

    I also find Ironic that I said not using a program work for me, then I ask what % of 1RM I should use when doing 5x5...
     
    #11
    Last edited: Oct 10, 2013
  12. Bloodhy Blue Belt

    Bloodhy
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    Feeling sore. Had 2 beers at the bar before the workout. Still felt really good.

    Bench:
    4 x 205#
    4 x 195#
    5x5 x 185#
    1x 225 (FAIL)

    DB Flys
    3x20 x 25#

    Incline DB Bench
    3x12 x 35#

    Standing Calf raises
    4x20 x 165#

    Pec machine
    4x10 x 70#

    Sumo Deadlifts
    4x20 x 88#
    1x20 x 132#
    1x20 x 176#

    Only my second time doing Sumo deadlifts. I'm amazed at how much Sumo DL works my Hamstrings and Glutes. More than any squats. Makes me wonder if something is wrong with my squat.

    Also, I'm pretty sure Hamstring and glutes are the weakest part of my legs. I will start deadlifting more. Maybe Once a week really heavy and 1-2 times lighter and go for reps.

    Edit:
    Just noticed the left side of my back is much bigger. What the fuck !?!
     
    #12
    Last edited: Oct 11, 2013
  13. Bloodhy Blue Belt

    Bloodhy
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    [​IMG]
    Finally ! First time I see 180 on the scale. I had this in my mind for 3 years now. Don't want to drop any weight now.
     
    #13
  14. Bloodhy Blue Belt

    Bloodhy
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    Felt sore and tired today, but highly motivated.

    I really think something is wrong with my squat. I will record a form check Tuesday or Wednesday.

    Squat
    several at 135# (Lower back hurt, stopped)

    Power snatch
    several at 90#

    Powercleans
    3x10 x 135#

    Sumo DL
    3x10 x 135#

    Chin ups
    6x wide GR
    10x medium GR
    8x medium reverse GR

    Cable Crossover
    3 x 12 x 40#each

    OH triceps
    3x15 x20#

    Elliott's tri's
    1x50#
    2x40#

    Curls
    3x 21's with 20# on bar

    Forearms
    2x20 x 30#
    1x15 x 37.5#

    Powercleans felt really great and easy, I was surprised. I did some power snatch and that felt really good too. Overall good little workout. Gym closed when I was finishing.
     
    #14
  15. toonie Tuesday

    toonie
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    Welcome back. Hope the nose surgery (or whatever he does) goes well and fixes your sleep apnea.

    Sumo deads definitely target the hips and hammies differently from squats. Nothing inherently wrong with your squat form.
     
    #15
  16. Bloodhy Blue Belt

    Bloodhy
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    FORM CHECK PLEASE COMMENT

    [YT]WlmtArhNyiQ&feature=youtu.be[/YT]

    My concern is my hip flexor really f**n hurt all the time. It gets pretty bad when I squat, but it's so much better if I go really wide and push my knees out. In this video, are my knees going too much forward past my toes ?

    Trying this program for the next week I have left...

    You do 10-12 reps for the first set, then sets of 3 until you hit 30-32 total reps.

    Front squats
    135#

    Chin-ups (Slow)
    BW

    DBs Bench press Incline
    40#

    Seated rows

    Leg curls
    70#

    Concentration curls
    35#

    Rope pressdowns

    Standing calf raises
    210#

    Wide grip upright rows (Machine)
    Felt really weird with DBs

    DB Shrugs
    70#



    Thanks Toonie.
    I'm so pissed I have to take 6 weeks off you wouldn't believe. I feel so good, healthy and strong right now I'm really hoping I won't lose too much, except mental stability.
     
    #16
  17. Bloodhy Blue Belt

    Bloodhy
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    Misread the first time. It's one set to failure (around 10-12) and then 7 sets of 3-4

    Sumo DL
    100kg

    Pull-ups
    BW

    Dips
    BW

    Chest-supported rows
    45# plate

    Leg extensions
    70# (Probably too much)

    Incline dumbbell curls
    30#

    Overhead extensions
    25#

    Calf Raises (on the leg press)
    6 plates total

    Side lateral raises DB
    15 to 17.5#

    Chest fly machine
    70#


    Tired as fuck. I think I don't drink enough water through the day. Probably drink 1 L through the day and a little bit at night right now.

    Edit: Hip flexors don't hurt today. I stretched good yesterday and it really helped. I was doing the wrong stretch too before, knees ups... Apparently it just made it worst.
     
    #17
  18. Bloodhy Blue Belt

    Bloodhy
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    Front squats
    140#

    Chin-ups (Slow)
    BW

    DBs Bench press Incline
    40#

    Seated rows
    100#

    Leg curls
    60#

    Concentration curls
    30#

    Rope pressdowns
    60#

    Standing calf raises
    210#

    Reverse Flys DBs
    17.5# (Really lacking flexibility here)


    The left side of my back is even bigger now, this is retarded.
     
    #18
  19. Bloodhy Blue Belt

    Bloodhy
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    Sumo DL
    10x5 x 100kg

    Pull-ups
    30xBW

    Dips
    30xBW

    Chest-supported rows
    30x45# plate (Felt really easy)

    Leg extensions
    Skipped. I hate this machine and I did enough Sumo DL

    Incline dumbbell curls
    40x30#

    Overhead extensions
    40x20#

    Calf Raises (Machine)
    3x20x 150#

    Side lateral raises DB
    30x 15 #

    Chest fly machine
    30x 55#

    Shrugs DBs
    45 x 50#


    Everything felt really good. Went in really pumped for the weekend and it showed in the sets.
     
    #19
  20. Bloodhy Blue Belt

    Bloodhy
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    Last workout. Tomorrow is the big day.
    Tried to break some PRs

    Squat
    195 x 2 (Failed the second one and stopped there.)

    Sumo Deadlift
    365 x 1 (10 LBS PR)
    375 x 1 (20 lbs PR, knees didn't quite lock I don't think this is good)

    Bench
    255 x 1 (My random spotter apparently helped me a bit... I would have been fine tho)

    Curls
    2x 21's x 30lbs on the bar

    Pec fly machine
    2x10 70lbs
    2x10 55lbs
     
    #20

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