Power Physique
- Thread starter Bloodhy
- Start date
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 640
Cube
Week 5 Day 4, Assistance
Run
10 min
Pull-ups
3 x BW
3 x BW+55#
3 x 3 x BW+80#
Lunges
10 x 155#
3 x 10 x bar
SOHP
10 x bar
3 x 10 x 95#
Calf Raises
3 x 20 x 165#
BB Curls
3 x 10 x 65#
Face Pulls
3 x 30 x Black Band
Abs Wheel
3 x 5
Went light on lunges to get a good stretch, preparing for Smolov Jr. Thinking back, I might just re-create a Cube with my recent PRs and start on week 6. I have a lot of stress coming up (final exams, final projects) and I might just play it safe. It'll be my first meet anyway and I will get some PRs even with sticking to the cube. I'll tweak my assistance as well.
Oh and my interview was pretty disappointing. Seems like a good company but they don't pay enough. I'll probably finish my 2 year contract and prepare for something else.
Week 5 Day 4, Assistance
Run
10 min
Pull-ups
3 x BW
3 x BW+55#
3 x 3 x BW+80#
Lunges
10 x 155#
3 x 10 x bar
SOHP
10 x bar
3 x 10 x 95#
Calf Raises
3 x 20 x 165#
BB Curls
3 x 10 x 65#
Face Pulls
3 x 30 x Black Band
Abs Wheel
3 x 5
Went light on lunges to get a good stretch, preparing for Smolov Jr. Thinking back, I might just re-create a Cube with my recent PRs and start on week 6. I have a lot of stress coming up (final exams, final projects) and I might just play it safe. It'll be my first meet anyway and I will get some PRs even with sticking to the cube. I'll tweak my assistance as well.
Oh and my interview was pretty disappointing. Seems like a good company but they don't pay enough. I'll probably finish my 2 year contract and prepare for something else.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 640
Cube
Week 7, Day 1 , Heavy DL
Deadlift
2 x 395#
2 x 2 x 405#
(AMRAP) 10 x 340#
BO Rows
3 x 10 x 135#
Wide Grip Chin-Ups
3 x 5 x BW
Dips
3 x 12
Abs Wheel
3 x 5
Good workout, except I DESPISE Rep deadlift. I just feel like there's something wrong with Rep DL. Pretty sure I'll do touch'n'gos from now on.
I skipped week 6 and re-ran Cube. I'll do the last mesocycle to peak for my meet. Getting really excited, and I have my confirmation that I can compete at 93kg (205#)
Week 7, Day 1 , Heavy DL
Deadlift
2 x 395#
2 x 2 x 405#
(AMRAP) 10 x 340#
BO Rows
3 x 10 x 135#
Wide Grip Chin-Ups
3 x 5 x BW
Dips
3 x 12
Abs Wheel
3 x 5
Good workout, except I DESPISE Rep deadlift. I just feel like there's something wrong with Rep DL. Pretty sure I'll do touch'n'gos from now on.
I skipped week 6 and re-ran Cube. I'll do the last mesocycle to peak for my meet. Getting really excited, and I have my confirmation that I can compete at 93kg (205#)
Fighting Sprite
Green Belt
- Joined
- Jun 1, 2012
- Messages
- 1,410
- Reaction score
- 0
Yay for getting fat.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 640
I'm not fat, I'm Swoled.
Light Jog
17:30min (Same trail)
Add 15 minutes to that sprinting around the neighborhood looking for the motherfucker who hit n run my girlfriend car. She was parked on the street, she never does, next thing you know the bumper is on the ground and the frame is caved in. As I was coming back from my jog I see the neighbor "Hey did you see what just happened? Somebody hit n run the car 2 seconds ago." I looked everywhere and couldn't find it. The other neighbor ended up finding the broken vehicle at the corner pub! Yeah, I'd go get wasted after doing that too...
Fighting Sprite
Green Belt
- Joined
- Jun 1, 2012
- Messages
- 1,410
- Reaction score
- 0
Don't kid yourself, you can't be over 200 and not be fat, that's just ridiculous.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 640
I know I'm just kidding. I'm definitely more fat than when I was doing mma, but by all standards I wouldn't call myself fat. I can see my 6 packs at 190#. I really don't know how much closer I can get to 200 until the competition though. I'm still on college diet for a couple weeks.
Fighting Sprite
Green Belt
- Joined
- Jun 1, 2012
- Messages
- 1,410
- Reaction score
- 0
I was joking too, bud.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 640
You're just jealous. On another note, the lady that hit n run was like 300 years old. Just waiting on the insurance to say if they gonna fix or write it off. It's pretty bad...
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 640
Cube
Week7, Day 2, Rep Bench
Bench
3 x 5 x 225#
Close Grip Bench
1 x 1 x 240# (uneven grip)
2 x 2 x 240#
Pause Bench
2 x 5 x 210#
Klolov Press
3 x 5 x 95#
Flys
3 x 10 x 20#
Lat Raise
3 x 12 x Black Band
Incline Close Grip Bench
3 x 8 x 155#
~40 min. Hate being rushed on Brench day. Got my CPU card in the mail. Keep the good news coming.
Week7, Day 2, Rep Bench
Bench
3 x 5 x 225#
Close Grip Bench
1 x 1 x 240# (uneven grip)
2 x 2 x 240#
Pause Bench
2 x 5 x 210#
Klolov Press
3 x 5 x 95#
Flys
3 x 10 x 20#
Lat Raise
3 x 12 x Black Band
Incline Close Grip Bench
3 x 8 x 155#
~40 min. Hate being rushed on Brench day. Got my CPU card in the mail. Keep the good news coming.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 640
Cube
Week 7, Day 3, Explosive Squat
Squat
6 x 2 x 265#
Front Squat
5 x 155#
3 x 205#
3 x 3 x 265#
Pause Squat
3 x 5 x 230#
BO Rows
3 x 11 x 155#
Stiff Leg DL
3 x 10 x 155#
Shrugs
3 x 20 x 155#
Abs Wheel
3 x 6
Great workout. 10/10.
Week 7, Day 3, Explosive Squat
Squat
6 x 2 x 265#
Front Squat
5 x 155#
3 x 205#
3 x 3 x 265#
Pause Squat
3 x 5 x 230#
BO Rows
3 x 11 x 155#
Stiff Leg DL
3 x 10 x 155#
Shrugs
3 x 20 x 155#
Abs Wheel
3 x 6
Great workout. 10/10.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 640
Cube
Week 7, Day 4, Assistance
Pull-ups
5 x BW
3 x 10 x BW+25#
Lunges
10 x 95#
10 x 155#
2 x 10 x 160#
SOHP
10 x bar
3 x 10 x 100#
Calf Raises
3 x 20 x 170#
Incline Bench
10 x bar
3 x 15 x 100#
French Press
3 x 11 x 65#
Face Pulls
5 x 20 x Black Band
Plank
1 x 3:00min
Motivation level over 9,000
Week 7, Day 4, Assistance
Pull-ups
5 x BW
3 x 10 x BW+25#
Lunges
10 x 95#
10 x 155#
2 x 10 x 160#
SOHP
10 x bar
3 x 10 x 100#
Calf Raises
3 x 20 x 170#
Incline Bench
10 x bar
3 x 15 x 100#
French Press
3 x 11 x 65#
Face Pulls
5 x 20 x Black Band
Plank
1 x 3:00min
Motivation level over 9,000
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 640
Cube
Week 8, Day 1, Explosive Deadlift
Deadlift
5 x 2 x 320#
Deficit DL
3 x 3 x 340#
Block Pulls
3 x 5 x 340#
BO Rows
3 x 11 x 155#
Front Squats
3 x 10 x 155#
Snatch Grip Deadlift
3 x 10 x 155#
Abs Wheel
3 x 5
Feet together on the abs, Fuck Yeah! Inadvertently used block pulls number on the deficit, more strength for me I guess.
First time doing Snatch Grip Deadlift, I like it. Same with the Stiff Leg DL on Friday, loved it but my legs were sore for 2 days.
Week 8, Day 1, Explosive Deadlift
Deadlift
5 x 2 x 320#
Deficit DL
3 x 3 x 340#
Block Pulls
3 x 5 x 340#
BO Rows
3 x 11 x 155#
Front Squats
3 x 10 x 155#
Snatch Grip Deadlift
3 x 10 x 155#
Abs Wheel
3 x 5
Feet together on the abs, Fuck Yeah! Inadvertently used block pulls number on the deficit, more strength for me I guess.
First time doing Snatch Grip Deadlift, I like it. Same with the Stiff Leg DL on Friday, loved it but my legs were sore for 2 days.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 640
Cube
Week 8, Day 2, Heavy Bench
Bench
1 x 2 x 240#
1 x 1 x 265#
1 x 1 x 270#
1 x 1 x 275#
(AMRAP) 12 X 210#
Close Grip Bench
3 x (7,6,5) x 210#
Klolov Press
3 x 10 x 95#
Flys
3 x 15 x 20#
Lateral Raise
3 x 20 x Black Band
Hammer Curls
3 x 20 x 20#
Abs Wheel
3 x 5
Like I said, 10-11am is the best time for me.
Performed 275# with a pause, would that pass in a competition?
Pardon the newds, it's the only way I can use leg drive on this slippery bench:
[YT]97RtthzbguM[/YT]
Week 8, Day 2, Heavy Bench
Bench
1 x 2 x 240#
1 x 1 x 265#
1 x 1 x 270#
1 x 1 x 275#
(AMRAP) 12 X 210#
Close Grip Bench
3 x (7,6,5) x 210#
Klolov Press
3 x 10 x 95#
Flys
3 x 15 x 20#
Lateral Raise
3 x 20 x Black Band
Hammer Curls
3 x 20 x 20#
Abs Wheel
3 x 5
Like I said, 10-11am is the best time for me.
Performed 275# with a pause, would that pass in a competition?
Pardon the newds, it's the only way I can use leg drive on this slippery bench:
[YT]97RtthzbguM[/YT]
- Joined
- Sep 26, 2005
- Messages
- 5,424
- Reaction score
- 5,394
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 640
Cube
Week 8, Day 3, Rep Squat
Squat
3 x 5 x 275#
Front Squat
1 x 1 x 265#
1 x 1 x 285#
1 x 1 x 290#
2 x 1 x 295# PR +10#
Pause Squat
2 x 5 x 265#
Stiff Leg DL
3 x 10 x 160#
BO Rows
1 x 8 x 155#
1 x 5 x 205#
2 x 12 x 155#
Shrugs
1 x 10 x 155#
3 x 10 x 205#
Abs Wheel
3 x 5
Good workout. Really happy with that PR. I realized I was struggling with front squats by not keeping my legs under me, aka hips rising too fast. Didn't jog this week and I feel way better.
Week 8, Day 3, Rep Squat
Squat
3 x 5 x 275#
Front Squat
1 x 1 x 265#
1 x 1 x 285#
1 x 1 x 290#
2 x 1 x 295# PR +10#
Pause Squat
2 x 5 x 265#
Stiff Leg DL
3 x 10 x 160#
BO Rows
1 x 8 x 155#
1 x 5 x 205#
2 x 12 x 155#
Shrugs
1 x 10 x 155#
3 x 10 x 205#
Abs Wheel
3 x 5
Good workout. Really happy with that PR. I realized I was struggling with front squats by not keeping my legs under me, aka hips rising too fast. Didn't jog this week and I feel way better.
Fighting Sprite
Green Belt
- Joined
- Jun 1, 2012
- Messages
- 1,410
- Reaction score
- 0
They don't red light for stopping. The rule is once you get the press command, the bar can not move down at all. It can stop once, many times or you could pause it and ask the ref if he would like for you to finish the lift, then lock it out if you'd like. Just don't let the bar drop.
Everything about the lift was good for the rulebook, except for the fact that you paused and pressed on your own timing, rather than on a ref's commands, but nothing you can do about that. Whether or not you would have received a press command off that pause will depend on the ref. My suggestion would be to have two plans, one more aggressive and one more conservative. Based on how long it felt, and how much it affected you, you can make a choice on how to attack your second and third attempts.
Everything about the lift was good for the rulebook, except for the fact that you paused and pressed on your own timing, rather than on a ref's commands, but nothing you can do about that. Whether or not you would have received a press command off that pause will depend on the ref. My suggestion would be to have two plans, one more aggressive and one more conservative. Based on how long it felt, and how much it affected you, you can make a choice on how to attack your second and third attempts.
- Joined
- Jan 10, 2011
- Messages
- 1,228
- Reaction score
- 640
Cube
Week 8, Day 4, Bodybuilding
Weighted Pull-ups
1 x 5 x BW
3 x 5 x BW+65#
Lunges
6 x bar
6 x 95#
3 x 10 x 165#
SOHP
3 x 10 x 105# (Push Pressed rep #19,20, 27-30)
Calf Raises
3 x 20 x 175#
Incline Bench
15 x bar
3 x 15 x 105#
French Press
3 x 21 x 20#DB
Face Pulls
3 x 25 x Black Band
Fuck abs
Rush workout. Lasttttt week of college before graduation, beyond busy right now.
FS: Thanks for the advice I'll definitely prepare 2 choice depending on how the first attempt play out. Probably won't start chatting with the ref miday through though hahah.
Week 8, Day 4, Bodybuilding
Weighted Pull-ups
1 x 5 x BW
3 x 5 x BW+65#
Lunges
6 x bar
6 x 95#
3 x 10 x 165#
SOHP
3 x 10 x 105# (Push Pressed rep #19,20, 27-30)
Calf Raises
3 x 20 x 175#
Incline Bench
15 x bar
3 x 15 x 105#
French Press
3 x 21 x 20#DB
Face Pulls
3 x 25 x Black Band
Fuck abs
Rush workout. Lasttttt week of college before graduation, beyond busy right now.
FS: Thanks for the advice I'll definitely prepare 2 choice depending on how the first attempt play out. Probably won't start chatting with the ref miday through though hahah.
