Power Physique

Random Training Cycle - Week 4
Leg Press
6 x 10 x 420 lbs
6 x 13 x 330 lbs

Leg Curls
6 x 10 x 125 lbs
6 x 10 x 110 lbs

Last week of this meso, then deload next week.
I need to plan my deload to match the midterms week next time.

Just getting into this band, so far so good:

 
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Random Training Cycle - Week 4
Chin-ups Wide Grip
6 x 5 x bw+10 lbs
6 x 4 x bw+10lbs

BB BO Rows
6 x 10 x 135 lbs

Lat Pulldowns (Dual Pulley)
6 x 10 x 50 lbs

Seated Cable Rows (Dual Pulley)
6 x 10 x 60 lbs

Face Pulls
6 x 10 x 35 lbs


Grip, Forearms, and Biceps were a limiting factor in most of these. I'll judge by the DOMS in the next day or two to see if this was enough. Chest and legs are perfectly sore, so Monday and Tuesday worked great.

I always been a hater for pull-ups everyday but I think I might start doing more pull ups at home; I need to get a better technique on them.

BW Post Gym: 188.6 lbs

 
Random Training Cycle - Week 4
OH Press
6 x 10,10,10,10,8,8 x 105 lbs

BB Upright Rows - Close Grip
3 x 10 x 65 lbs

EZ Standing French Press
6 x 10 x 65 lbs

Hammer Curls + DB Side Delts
6 x 10+10 x 27.5 + 17.5 lbs

Cable Pushdowns - Rope Grip
Few sets of 10

Conc. Curls
3 x 8 x 30 lbs

DB OH Tris Extensions
3 x 8 x 22.5 lbs

DB Side Delts - Thumbs Down
3 x 15 x 15 lbs

DB Shrugs
3 x 12 x 50 lbs

Will do a whatever workout tomorrow, hit anything that's not sore and then deload.

I'm BEYOND excited for the Male Physique Templates released by Renaissance Periodization next month. I've been waiting for those for a while.
I might do a short strength mesocycle in the meantime until the templates are released.
Definitely missing strength workouts.

Wonder what strength program I could do in a 3 weeks mesocycle.....
 
Random Training Cycle - Last Day
BENCH (WHAT!)
1 x 275 lbs

SQUATS (WHAT!)
1 x 345 lbs
F x 365 lbs

CURLS (WHAT!)
6 x 10 x 30 lbs

SKULLCRUSHERS (WHAT!)
6 x 10 x 55 lbs

DB Side Delts
3 x 30 x 10 lbs

DB Shrugs
3 x 12 x 60 lbs

Calf Raises
3 x 20 x 140 lbs

Lat Pulldowns Dual Pulley
3 x 20,15,12 x 42.5 lbs

BW Post-Gym: 191.2 lbs

Pretty happy that I didn't lost any strength through all those months.

275 lbs is a conservative bench max, I had a few more pounds in the tank.
I would have had 365 with a belt, I stopped carrying my belt to the gym a while back. Glad I tried either way, I would have hated not knowing.

Here is what the next cycle will look like:
Bench: Smolov JR 4 days/week
Squat: 5/3/1 Mondays
Deadlifts: 5/3/1 Fridays
BW Chin-Ups: Wednesdays & Saturdays
 
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Random Training Cycle - Deload
Walk
45 min

Barely enough to burn the poutine I had for lunch. My asian bro introduced me to bubble tea a couple weeks ago, so I bought him a poutine for lunch.

Poutine > Bubble Tea
 
Random Training Cycle - Deload
Sumo Deadlift
1 x 425 lbs

Chin Ups (45 deg inside grip)
2 x 8 x bw

Cable Pushdowns Rope Grip
2 x 10 x 42.5 lbs

DB Bench Press
2 x 10 x 55 lbs

Hammer Curls + DB Side Delts Superset
2 x 10+10 x 30 + 15 lbs

Didn't deadlift much in the past year... Pretty happy with 425. It'll come back quick with some practice. I got that same intense feeling lifting heavy, fcking missed it.

 
Random Training Cycle - Deload
Squats
2 x 5 x 225 lbs

Conv. Deadlift
2 x 5 x 225 lbs

Hammer Curls + Upright Rows Superset
2 x 5+5 x 30 lbs

DB Skullcrushers
2 x 10 x 20 lbs

Calf Raises
2 x 10 x 130 lbs

Lat Pulldowns Close Grip
2 x 8 x 100 lbs

Seated Cable Rows Cambered Grip
2 x 8 x 100 lbs

Facepulls
2 x 8 x 30 lbs

BW Post-Gym: 188.7 lbs

Sick of feeling down and out on a cold and rainy day? Look no further my friend; blast this shit as loud as possible and let the music heal you:

 
Random Training Cycle - Deload
Walk
45 min

Weekly cardio, nothing fancy.
 
Strength Meso - Week 1
AM
Recon Ron Pull Up Program + Abs Wheel Superset
6+2
5+2
5+2
4+1
3+1

PM
Smolov Jr - Bench
6 x 6 x 190 lbs

5/3/1 - Squats
5 x 135 lbs
5 x 165 lbs
5 x 195 lbs
3 x 205 lbs
5 x 235 lbs
8 x 265 lbs
5 x 235 lbs
10 x 205 lbs

BBB - Sumo Deadlift
5 x 10 x 135 lbs
 
Strength Meso - Week 1
AM
Recon Ron Pull Up Program + Abs Wheel Superset
6+2
5+2
5+2
4+1
3+1

 
Strength Meso - Week 1
AM
Recon Ron Pull Up Program + Abs Wheel Superset
6+2
5+2
5+2
4+1
3+1

PM
Smolov Jr. Bench
7 x 5 x 205 lbs

Reverse Curls EZ Bar
3 x 15 x 25 lbs

 
Strength Meso - Week 1
AM
Recon Ron Pull Up Program + Abs Wheel Superset
6+2
5+2
5+2
4+1
3+1
 
Strength Meso - Week 1
Bench (Smolov Jr)
8 x 4 x 215 lbs

Deadlifts (5/3/1)
5 x 135 lbs
5 x 185 lbs
3 x 225 lbs
5 x 275 lbs
5 x 315 lbs
8 x 335 lbs
5 x 315 lbs
10 x 275 lbs

Pause Squats (BBB)
5 x 10 x 95 lbs

Great workout. Technique sucks on the Sumo. I'm back to square one where I use way too much back.

This DBD album contrasts so much with their first one True Til Death. The production is ten times better, make it more public friendly. I still like the first one for its rawness though, it's definitely true to their roots.

 
Your weekly layout for the lifts looks interesting, simple but elegant, I like it.
 
Strength Meso - Week 1
Bench (Smolov Jr)
10 x 3 x 230 lbs

DB Curls + Side Delts Superset
3 x 10+10 x 25+15 lbs

Bench felt easy. I'll stick to the program though as I'm sure fatigue will accumulate and I will hate my life in the 3rd week.

KotovSyndrome said:
Your weekly layout for the lifts looks interesting, simple but elegant, I like it.
Click to expand...

Thanks; it is quite refreshing to go back to the basics and to keep it simple.
 
Strength Meso - Week 2
Squats (5/3/1)
8 x 95 lbs
5 x 135 lbs
5 x 185 lbs
3 x 225 lbs
3 x 255 lbs
7 x 285 lbs
3 x 255 lbs
12 x 225 lbs

Deadlift (BBB)
5 x 10 x 135 lbs

Bench (Smolov Jr.)
6 x 6 x 195 lbs

 
Strength Meso - Week 2
AM
Recon Ron Pull Up Program
7
6
5
4
4
 
Strength Meso - Week 2
Nov 16
AM
Recon Ron Pull Up Program
7-6-5-4-4

PM
Bench (Smolov Jr.)
7 x 5 x 210 lbs

DB Alt. Curls
3 x 10 x 25 lbs

Nov 17
AM
Recon Ron Pull Up Program
7-6-5

Totally forgot I was doing pull ups haha! I'm kind of zombie in the morning until I have my coffee.
 
Strength Meso - Week 2
AM
Recon Ron Pull Up Program
7-6-5-4-4

PM
Bench (Smolov Jr.)
8 x 4 x 220 lbs

Deadlifts
10 x 95
9 x 135 lbs
6 x 185 lbs
5 x 225 lb
4 x 275 lbs
4 x 315 lbs
6 x 345 lbs
3 x 315 lbs
10 x 275 lbs

Squats (BBB)
5 x 10 x 95 lbs

 
Strength Meso - Week 2
Bench (Smolov Jr.)
10 x 3 x 235 lbs

DB Curls + Side Delts Superset
3 x 10+15 x 20+10 lbs

Right shoulder's a bit sore, might slow down on the chin-ups until I'm done with Smolov Jr.
 
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