Power Physique

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

  1. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - Week 1 Day 1
    Pause Bench

    2 x 3 x 195 lbs

    Low Bar Squats

    4 x 8,8,7,6 x 315 lbs PR

    Sumo DL

    2 x 3 x 340 lbs

    Chin Ups

    2 x 8 x bw+20 lbs

    Lifetime PR on that squat. I had 10 in me, but the program calls for 2 from failure this early on. I'm so fcking stocked for this meet.
     
  2. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - Week 1 Day 2
    Pause Bench

    3 x 6,5,5 x 265 lbs

    Low Bar Squats

    2 x 3 x 265 lbs

    DB Side Delts

    2 x 10 x 30 lbs

    Crunch Machine

    2 x 10 x 105 lbs


     
  3. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - Week 1 Day 3
    Sumo DL

    5 x 7,6,6,4,4 x 405 lbs

    Pause Bench

    2 x 1 x 195 lbs

    Low Bar Squat

    2 x 1 x 230 lbs

    Chin Ups

    2 x 8,7 x bw+20 lbs

     
  4. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - Week 1 Day 4
    Low Bar Squat

    4 x 8,8,7,7 x 315 lbs

    Pause Bench

    3 x 4,4,5 x 265 lbs

    GHR

    2 x 3 x bw

    DB Side Delts

    2 x 12 x 30 lbs

    Decline Crunches

    2 x 25

    There's always a lift that's lagging, seems to be my bench right now. Squats are out of this world, deadlifts are right where they should be, but bench is lagging. I think it's because I'm cutting weight for the meet, and bench is the first thing to go. Heads up nonetheless. I've never been this strong, and I'm pushing as hard as possible to get the numbers I want.

    The goal is to get as close as possible to 183 lbs and water cut whatever is missing to make it. I woke up at 191.8 lbs this morning. I'm not doing any cardio, simply gym and cutting calories slowly but surely.
     
  5. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - Week 2 Day 1
    Low Bar Squats

    3 x 6,6,6 x 330 lbs

    Pause Bench

    2 x 1,1 x 205 lbs

    Sumo DL

    2 x 1,1 x 355 lbs

    Chin Ups

    2 x 7,6 x bw+30 lbs

     
  6. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - Week 2 Day 2
    Pause Bench

    2 x 4,3 x 280 lbs

    Low Bar Squats

    2 x 1,1 x 285 lbs

    DB Side Delts

    2 x 13 x 30 lbs

    Mixed Crunches

    2 x 50

    Bench felt great. Had some extra carbs last night so that must be why.
     
  7. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - Week 2 Day 3
    Sumo DL

    4 x 6,5,5,4 x 425 lbs

    Low Bar Squat

    2 x 1,1 x 240 lbs

    Pause Bench

    2 x 1,1 x 205 lbs

    Chin Ups

    2 x 7,6 x bw+30 lbs

     
  8. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - Week 2 Day 4
    Squats

    3 x 6,5,4 x 330 lbs

    Pause Bench

    2 x 3,3 x 280 lbs

    DB Side Delts

    2 x 14,13 x 30 lbs

    SLDL

    2 x 3 x 225 lbs

    Looks like 280 would be a good opener, we'll see next week how I can handle the heavier stuff.
     
    Last edited: Jul 23, 2018
  9. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - Week 3 Day 1
    Low Bar Squats

    3 x 7,6,6 x 345 lbs PR

    Bench

    2 x 1 x 215 lbs

    Sumo DL

    2 x 1 x 365 lbs

    Lat Pulldowns (Dual Pulley)

    2 x 8 x 60 lbs

    After watching Pete's Rubish recent video, I know why my elbows hurt so much. It's the fcking low bar squat. I think I push on the bar on my way up, and it kills my elbows. I can barely bench afterward. I have heavy squats then heavy bench on Friday, I'll really focus on letting the bar sit on my back and keeping my hands loose.

     
  10. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - Week 3 Day 2
    Pause Bench

    3 x 3,2,2 x 285 lbs

    Delt Machine

    3 x 15 x 65 lbs

    Decline Crunches

    3 x 30,25,20 x bw

    Mid Bar Squat

    2 x 1 x 285 lbs

    Elbows were on fire, literally. I'll take some ibuprofen on Friday and see if that fixes it. If it works, I'll do that during the meet.

    My main question now is regarding caffeine/food intake on meet day... Typically I have about 30g of carbs at 3 o'clock, then a pre-workout supplement shake at 4:15, and start training at 4:30 pm. For the event, I think I'll have an average size healthy breakfast beforehand, then sip on protein c/w caffeine and a bit of carbs throughout the day.



    EDIT: I'm doing 4 sets of Deads at 470lbs on Thursday. How the f*ck am I supposed to make it through these 2 upcoming days!?!?!? BRING IT ON!!!!
     
    Last edited: Jul 24, 2018
  11. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - Week 3 Day 3
    Sumo DL

    4 x 2,2,1,1 x 470 lbs

    Squats

    2 x 1,1 x 245 lbs

    Pause Bench

    2 x 1,1 x 210 lbs

    Curls

    2 x 20 x 15 lbs

    Lat Pulldowns

    2 x 10 x 115 lbs

    That last sumo rep is the closest I've ever been to passing out in the gym!

    I read on elbow pain during squats and I think I've been neglecting the curls too much. These high rep curls felt great. The intent is to get the blood flowing in there and the nutrient should help to heal the current temporary pain.

    Uno Mas Amigos

     
  12. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - Week 3 Day 4
    Low Bar Squats

    3 x 2+F,1,1 x 365 lbs

    Curls
    40 x 10lbs
    20 x 15 lbs

    Pause Bench

    2 x 1,F x 310 lbs

    Delts Machine

    2 x 10 x 95 lbs

    Sliding Abs

    2 x 25 x bw

    This session concludes my 3-month prep. Deload next week, then meet on the 5th. I think my spotter helped a bit on the 310 bench, not counting it as a PR.

    It means that I have a week to finalize my openers. Right now, I'm thinking Squat 365, Bench 285, Dead 470. I know a good rule of thumb is to pick an easy triple, but a) I want to hit big PRs on the third, and b) as the fatigue dissipate my actual 3 RM on meet day will be bigger than it is today or yesterday.

    Took 2 ibuprofen before the session, and then 3 after the squats. I think it helped my left elbow, didn't feel nearly as bad.

     
  13. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - 6 Days Out
    Squats

    3 x 1,1,1 x 275 lbs

    Pause Bench

    3 x 1,1,1 x 225 lbs

    Sumo DL

    3 x 1,1,1 x 365 lbs

    Left elbow still hurts quite a bit, but deads felt incredibly easy.
     
  14. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - 5 Days Out
    Low bar Squats

    3 x 3,3,3 x 235 lbs

    Pause Bench

    3 x 1,1,1 x 195 lbs

    Getting into the newest AFI as I'm going to see them in September (with Rise Against and Anti Flag!). This is my fav song on the album so far:



    EDIT:
    Took my measurements this morning:
    Bodyweight: 190 lbs
    Neck: 16.75 in
    Chest: 39.75 in
    Hips: 40 in
    Weist: 32 in
    Forearm: 11 in
    Arm: 13 in
    Calves: 16 in
    Shoulders: 47.5
    Thighs: 22.5 in
     
    Last edited: Jul 31, 2018
  15. Bloodhy

    Bloodhy Blue Belt

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    Peaking Cycle - 3 Days Out
    Sumo DL

    3 x 3 x 225 lbs

    Low Bar Squats

    3 x 3 x 165 lbs

    Pause Bench

    3 x 3 x 140 lbs
     
  16. Bloodhy

    Bloodhy Blue Belt

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    MEET DAY!

    I had an absolute blast. This is my 3rd meet, and I am beyond happy with the result.

    Lessons Learned:
    I pushed it too much on my squat, hence missing my 3rd. I REALLY wanted 405 squat, 315 bench, and 515 dead going in, but now I know that those numbers were unrealistic.

    When I missed my 3rd squat, I realized I needed to focus on how my opener and second attempt felt to determine what I had in the tank for third. I aced my 3rd bench and deadlifts. I don't think I could have got 2.5kg more on either, which is a perfect attempt in my opinion.

    I wish I went for 395 on the squat instead of 405, I would have had the 1,200 lbs total I wanted, but it is lessons learned. I added 54 lbs to my total which is awesome. Elbow felt great too.

     
  17. Bloodhy

    Bloodhy Blue Belt

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    Deload
    Tuesday
    Squats
    2 x 8 x 225 lbs

    Calf Raises
    2 x 15 x 225 lbs

    Bench
    2 x 7 x 185 lbs

    BB Shrugs
    2 x 10 x 185 lbs

    BB Skulls
    2 x 12 x 45 lbs

    Crunches
    2 x 50

    Friday
    DB Side Delts
    2 x 20 x 15 lbs

    Bench SS Leg Extensions
    2 x 8 x 135
    2 x 10 x 100

    Calf Raises
    2 x 15 x bar

    BO Rows SS Leg Curls
    2 x 8 x 135 lbs
    2 x 8 x 100 lbs

    DB Curls SS Cable Pushdowns
    2 x 20 x 20 lbs
    2 x 20 x 50 lbs

    Saturday
    Chin ups
    2 x 10 x bw

    Sumo DL
    2 x 6 x 275 lbs

    Chest Supported Rows
    2 x 8 x 70 lbs

    EZ Upright Rows
    2 x 10 x 50 lbs

    EZ Curls
    2 x 8 x 50 lbs

    EZ Skulls
    2 x 8 x 50 lbs

    DB Shrugs
    2 x 8 x 50 lbs

    Incline Bench
    2 x 5 x 135 lbs

    Knee Raises
    2 x 15 x bw

    Calf Raises Leg Press
    2 x 8 x 90 lbs

    BW: 192 Lbs

    Typing this on my brand new Surface Go. FINALLY bucked up and bought one, been thinking about it for 3 years. So far so good, great speed despite the less than I5 processor.

    I will start my FIRST EVER mass phase on Monday. BEFORE pics:
    https://ibb.co/ix0jap
    https://ibb.co/bzYRo9
    https://ibb.co/mBf6o9
    https://ibb.co/ezLT1U
    https://ibb.co/eFYgMU
    [​IMG]
    [​IMG]
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    [​IMG]
     
  18. Bloodhy

    Bloodhy Blue Belt

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    Post-Meet Hyper-Meso #1 - Week 1 Day 1
    Flat Bench

    2 x 10,9 x 205 lbs
    3 x 9,8,7 x 185 lbs

    Seated Tris Extensions
    3 x 11,10,9 x 75 lbs

    BB Upright Rows
    3 x 14,12,10 x 70 lbs

    BB Curls
    3 x 10,7,6 x 55 lbs

    Post-Meet Hyper-Meso #1 - Week 1 Day 2
    Squats

    2 x 12,11 x 240 lbs
    3 x 11,10,19 x 220 lbs

    Low Bar Good Morning

    3 x 7,7,7 x 130 lbs

    BB Calf Raises on Step

    4 x 9,9,9,9 x 185 lbs

    Knee Raises

    4 x 15,15,13,12 x bw

    Just come back from a week in BC; went on a vacation with my dad whom I never see. He flew from Quebec and we drove there. 12 hrs to Kelowna, then a few days in Osoyoos. We then drove back to Edmonton through highway 3 and it was beautiful.

    Turns out I have to start with a small cut before mass, so here we go again...
     
  19. Bloodhy

    Bloodhy Blue Belt

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    Post-Meet Hyper-Meso #1 - Week 1 Day 3
    BO Rows

    2 x 12,10 x 150 lbs
    3 x 11,9,9 x 135 lbs

    One Arm DB Rows

    3 x 9,8,7 x 90 lbs

    Lat Pulldowns

    3 x 18,15,13 x 85 lbs

    Decline Abs

    3 x 15,15,15 x bw

    Preacher Hammer Curls Machine

    3 x 10,9,8 x 85 lbs

    Morning BW:
    190.4 lbs
     
  20. Bloodhy

    Bloodhy Blue Belt

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    Post-Meet Hyper-Meso #1 - Week 1 Day 4-5-6

    ***Trying this new posting format***
    Sets x Weights (lbs) x reps

    Thursday
    Incline Bench 2 x145 10,9
    Incline Bench 3 x 120 x 10,9,9
    Flat DB Flyes 3 x 30 x 11,10,10
    Barbell Upright Row 3 x 65 x 10,10,10
    Barbell Curl 3 x 55 x 9,8,7

    Friday
    Conv. Deadlift 3 x 345 x 6,6,6
    Hamstring Curls (MTS) 4 x 60 x 10,10,10,10
    Leg Press 3 x 360 x 15,15,15
    Calf Raises Leg Press 4 x 360 x 11,10,9,8
    Oblique Machine 4 x 185 x 11,10,10,9

    Saturday
    Overhand Pullups 2 x bw x 8,7
    Assisted Overhand Pullups 3 x -25 x 8,8,7
    Normal Grip Pulldown 3 x 90 x 10,10,10
    Dumbbell Side Lateral Raise 3 x 25 x 12,12,11
    2-Arm Dumbbell Curl 3 x 25 x 12,10,8
     

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