PR Power Physique
- Thread starter Bloodhy
- Start date
- Joined
- Jan 10, 2011
- Messages
- 1,305
- Reaction score
- 959
PR Strength Deadlifting Program
Sumo Deadlift
8 x 406lbs (184kg)
8 x 390lbs (177kg)
Stiff Leg Deadlift
3 x 10 x 220lbs (110kg) (Deadstops)
Seated Cable Rows
4 x 8 x 120lbs (54.4kg)
Knees to Elbows Crunches
4 x 12ea
It's Pete Rubish's deadlifting program, the name speaks for itself.
I could see that. He might be doing just a little bit more volume and it is just spread over more frequency to get better quality reps.
Sumo Deadlift
8 x 406lbs (184kg)
8 x 390lbs (177kg)
Stiff Leg Deadlift
3 x 10 x 220lbs (110kg) (Deadstops)
Seated Cable Rows
4 x 8 x 120lbs (54.4kg)
Knees to Elbows Crunches
4 x 12ea
It's Pete Rubish's deadlifting program, the name speaks for itself.
I could see that. He might be doing just a little bit more volume and it is just spread over more frequency to get better quality reps.
- Joined
- Jan 10, 2011
- Messages
- 1,305
- Reaction score
- 959
PR Strength Deadlift Program
Pause Deadlift (2sec Off the floor, Sumo)
4 x 3 x 161kg
Chain Deadlifts
4 x 3 x 172kg (2x Sumo, 2x Conv.)
DB Lunges
4 x 8ea x 45lbs
Seated Cable Row (1 Pulley, Close Grip)
5 x 9 x 145lbs
Finally created my youtube channel. I am getting the logo and banner worked on right now, it should be ready in a few days. I will create an intro video to explain the why's of this channel but I wanted to start right away so here's my first video!
Feel free to sub/like to help get me started!
[YT]2r858vqG4VA[/YT]
Pause Deadlift (2sec Off the floor, Sumo)
4 x 3 x 161kg
Chain Deadlifts
4 x 3 x 172kg (2x Sumo, 2x Conv.)
DB Lunges
4 x 8ea x 45lbs
Seated Cable Row (1 Pulley, Close Grip)
5 x 9 x 145lbs
Finally created my youtube channel. I am getting the logo and banner worked on right now, it should be ready in a few days. I will create an intro video to explain the why's of this channel but I wanted to start right away so here's my first video!
Feel free to sub/like to help get me started!
[YT]2r858vqG4VA[/YT]
- Joined
- Jan 10, 2011
- Messages
- 1,305
- Reaction score
- 959
Cube Predator W3D2
Bench
5 x 3 x 235lbs (106.6kg)
2 x 10 x 205lbs (93kg)
DB Straight Up Bench
12 x 45lbs (20.4kg)
10 x 50lbs (22.7kg)
8 x 55lbs (25kg)
6 x 60lbs (27.2kg)
5 x 65lbs (29.5kg)
Incline Bench
3 x 3 x 180lbs (81.6kg)
DB French Press
4 x 15 x 15lbs (6.8kg)
Lat Pulldown (Wide Grip)
4 x 11 x 100lbs (45.4kg)
Abs Knees to Elbows
3 x 30
Bench felt really good, as shown on my IG, which is weird cause I'm sick as a dog right now. I have the man flu, which is the summum in the flu scale. Any sicker than that you probably won't make it.
Bench
5 x 3 x 235lbs (106.6kg)
2 x 10 x 205lbs (93kg)
DB Straight Up Bench
12 x 45lbs (20.4kg)
10 x 50lbs (22.7kg)
8 x 55lbs (25kg)
6 x 60lbs (27.2kg)
5 x 65lbs (29.5kg)
Incline Bench
3 x 3 x 180lbs (81.6kg)
DB French Press
4 x 15 x 15lbs (6.8kg)
Lat Pulldown (Wide Grip)
4 x 11 x 100lbs (45.4kg)
Abs Knees to Elbows
3 x 30
Bench felt really good, as shown on my IG, which is weird cause I'm sick as a dog right now. I have the man flu, which is the summum in the flu scale. Any sicker than that you probably won't make it.
- Joined
- Dec 17, 2005
- Messages
- 5,295
- Reaction score
- 13
Nice job, mate. I'll give you a sub later.
- Joined
- Jan 10, 2011
- Messages
- 1,305
- Reaction score
- 959
Conv. Deadlift
1 x 419lbs (190kg)
GHR
4 x 8 x 45lbs (20kg)
Close Grip Lat Pulldown
5 x 5 x 160lbs (72.6kg)
DB SLDL
4 x 5 x 85lbs (38.6kg)
One Arm DB Row
5 x 8 x 65lbs (29.5kg)
Ooooook.... Everything was going numero uno until now... 2 weeks ago, I felt a really sharp pain in my right groin area. At first I thought it was my belt that was too tight but I know it wasn't. I felt it might have been an hernia but didn't think nothing of it as there was nothing sticking out.
Same thing happened Monday doing chains conventional, I just switched to sumo and it was fine.
Now it was bothering me again today. I didn't feel the same sharp pain but I wore my belt way higher and I still felt it bothering me. I don't know if it's really a hernia or of I just pulled something in there but fuck! I'm 4 weeks away from the meet...
I'm gonna go to my doctor but I think it's a sign I need to change my programming for now. I might drop down to sumo pulling once a week and adding some squats back again. I should probably start squatting again right now anyway. It might just drops down the accumulated fatigue from all the pulling and help me peak anyway.
Thanks bro, I really appreciate it.
1 x 419lbs (190kg)
GHR
4 x 8 x 45lbs (20kg)
Close Grip Lat Pulldown
5 x 5 x 160lbs (72.6kg)
DB SLDL
4 x 5 x 85lbs (38.6kg)
One Arm DB Row
5 x 8 x 65lbs (29.5kg)
Ooooook.... Everything was going numero uno until now... 2 weeks ago, I felt a really sharp pain in my right groin area. At first I thought it was my belt that was too tight but I know it wasn't. I felt it might have been an hernia but didn't think nothing of it as there was nothing sticking out.
Same thing happened Monday doing chains conventional, I just switched to sumo and it was fine.
Now it was bothering me again today. I didn't feel the same sharp pain but I wore my belt way higher and I still felt it bothering me. I don't know if it's really a hernia or of I just pulled something in there but fuck! I'm 4 weeks away from the meet...
I'm gonna go to my doctor but I think it's a sign I need to change my programming for now. I might drop down to sumo pulling once a week and adding some squats back again. I should probably start squatting again right now anyway. It might just drops down the accumulated fatigue from all the pulling and help me peak anyway.
Thanks bro, I really appreciate it.
- Joined
- Sep 22, 2013
- Messages
- 1,397
- Reaction score
- 0
Sounds nasty, hopefully it sorts itself out.
- Joined
- Jan 10, 2011
- Messages
- 1,305
- Reaction score
- 959
Cube Predator W4D1
Bench
8 x 145 (66.8kg)
8 x 185 (84kg)
5 x 205 (93kg)
3 x 225 (102kg)
4 x 3 x 245lbs (111kg)
2 x 16,15 x 175lbs (79.4kg)
Close Grip Bench
2 x 6 x 205lbs (93kg)
Incline DB Press
12 x 65lbs (29.5kg)
10 x 70lbs (31.8kg)
7 x 75lbs (34kg)
5 x 80lbs (36.2kg)
Skullcrushers
12 x 55lbs (25kg)
10 x 60lbs (27.2kg)
8 x 65lbs (29.5kg)
6 x 70lbs (31.8kg)
5 x 75lbs 34kg)
DB Flys
10 x 30lbs (13.6kg)
3 x 10 x 35lbs (15.9kg)
Great workout, really like this routine.
Yeah it should be fine. Probably just a sign to slow down on the pulling.
Bench
8 x 145 (66.8kg)
8 x 185 (84kg)
5 x 205 (93kg)
3 x 225 (102kg)
4 x 3 x 245lbs (111kg)
2 x 16,15 x 175lbs (79.4kg)
Close Grip Bench
2 x 6 x 205lbs (93kg)
Incline DB Press
12 x 65lbs (29.5kg)
10 x 70lbs (31.8kg)
7 x 75lbs (34kg)
5 x 80lbs (36.2kg)
Skullcrushers
12 x 55lbs (25kg)
10 x 60lbs (27.2kg)
8 x 65lbs (29.5kg)
6 x 70lbs (31.8kg)
5 x 75lbs 34kg)
DB Flys
10 x 30lbs (13.6kg)
3 x 10 x 35lbs (15.9kg)
Great workout, really like this routine.
Yeah it should be fine. Probably just a sign to slow down on the pulling.
- Joined
- Jan 10, 2011
- Messages
- 1,305
- Reaction score
- 959
Sumo Deadlifts
5 x 441lbs (200kg)
2 x 3 x 441lbs (200kg)
Power Rows (Cheating form)
4 x 8 x 100kg
Short workout but I had no energy. The other PM is on vacation at work so my workload is insane right now.
Super excited to squat on Friday. It's been a couple months.
5 x 441lbs (200kg)
2 x 3 x 441lbs (200kg)
Power Rows (Cheating form)
4 x 8 x 100kg
Short workout but I had no energy. The other PM is on vacation at work so my workload is insane right now.
Super excited to squat on Friday. It's been a couple months.
- Joined
- Jan 10, 2011
- Messages
- 1,305
- Reaction score
- 959
From Yesterday
Squats
3 x 2 x 335lbs (152kg)
Sumo Deadlifts
1 x 485lbs (220kg)
1 x 500lbs (227kg)
W-grip Lat Pulldown
4 x 5 x 140lbs (63.5kg)
Close grip Seated Cable Rows
4 x 5 x 160lbs (72.6kg)
335lbs is my previous MEET PR. I am hoping to open with it this time.
Also, brand new Eleiko plates at the gym and I was the first guy to use them. There is much more weight available to deadlift now which is great.
Thanks!
Squats
3 x 2 x 335lbs (152kg)
Sumo Deadlifts
1 x 485lbs (220kg)
1 x 500lbs (227kg)
W-grip Lat Pulldown
4 x 5 x 140lbs (63.5kg)
Close grip Seated Cable Rows
4 x 5 x 160lbs (72.6kg)
335lbs is my previous MEET PR. I am hoping to open with it this time.
Also, brand new Eleiko plates at the gym and I was the first guy to use them. There is much more weight available to deadlift now which is great.
Thanks!
- Joined
- Jan 10, 2011
- Messages
- 1,305
- Reaction score
- 959
Cube Predator W4D2
Bench
3 x 1 x 260lbs (118kg)
2 x 8 x 235lbs (106.6kg)
DB Straight Up Bench
12 x 50lbs (22.7kg)
10 x 55lbs (24.9kg)
8 x 60lbs (27.2kg)
6 x 65lbs (29.5kg)
5 x 70lbs (31.8kg)
Incline Bench
3 x 3 x 170lbs (77.1kg)
DB French Press
4 x 15 x 17.5lbs (7.9kg)
Crunches Knees Up
3 x 30
Banana Hold
3 x 30 sec (1min rest)
Hold me back bro (Songza's Playlist)
[YT]0OpjWLPDNRw[/YT]
Bench
3 x 1 x 260lbs (118kg)
2 x 8 x 235lbs (106.6kg)
DB Straight Up Bench
12 x 50lbs (22.7kg)
10 x 55lbs (24.9kg)
8 x 60lbs (27.2kg)
6 x 65lbs (29.5kg)
5 x 70lbs (31.8kg)
Incline Bench
3 x 3 x 170lbs (77.1kg)
DB French Press
4 x 15 x 17.5lbs (7.9kg)
Crunches Knees Up
3 x 30
Banana Hold
3 x 30 sec (1min rest)
Hold me back bro (Songza's Playlist)
[YT]0OpjWLPDNRw[/YT]
- Joined
- Jan 10, 2011
- Messages
- 1,305
- Reaction score
- 959
Sumo Deadlift
3 x 3 x 375lbs (170kg)
SLDL
5 x 265lbs (120kg)
5 x 287lbs (130kg)
3 x 10 x 154lbs (70kg)
Lat Pulldown Neutral Overhand Grip
3 x 6 x 120lbs (54.5kg)
GHR
3 x 10 x BW
Quick workout, gym was closing early due to the holiday. Was working today though and got a whole lot of shit done.
Right hip still bothering me a little. Not pulling anymore this week, just Squats on Friday. Might try a bit of a closer stance for squatting too.
[YT]sgA7KIwKlOE[/YT]
3 x 3 x 375lbs (170kg)
SLDL
5 x 265lbs (120kg)
5 x 287lbs (130kg)
3 x 10 x 154lbs (70kg)
Lat Pulldown Neutral Overhand Grip
3 x 6 x 120lbs (54.5kg)
GHR
3 x 10 x BW
Quick workout, gym was closing early due to the holiday. Was working today though and got a whole lot of shit done.
Right hip still bothering me a little. Not pulling anymore this week, just Squats on Friday. Might try a bit of a closer stance for squatting too.
[YT]sgA7KIwKlOE[/YT]
- Joined
- Dec 17, 2005
- Messages
- 5,295
- Reaction score
- 13
Alright, butty.
You haven't post to your channel in a while, are you recording your workouts?
You haven't post to your channel in a while, are you recording your workouts?
- Joined
- Jan 10, 2011
- Messages
- 1,305
- Reaction score
- 959
Cube Predator W5D1
Bench
8 x 155lbs (70.3kg)
8 x 185lbs (83.9kg)
5 x 205lbs (93kg)
3 x 235lbs (106.6kg)
2 x 245lbs (111.1kg)
1 x 265lbs (120kg)
Close Grip Bench
2 x 10 x 205lbs (93kg)
DB Incline Bench
12 x 65lbs (29.5kg)
8 x 70lbs (31.8kg)
2 x 6 x 75lbs (34kg)
Skullcrushers
15 x 50lbs (22.7kg)
10 x 60lbs (27.2kg)
8 x 70lbs (31.8kg)
6 x 80lbs (36.3kg)
DB Flys
4 x 10 x 40lbs (18.1kg)
Abs Wheel
3 x 6
Next video drops on Saturday! It'll be in one of the most beautiful landscape of Canada too, stay tuned!
Also, I'm this close || to buying a camera especially for that. Really excited.
How's your diet doing mate, you still eating pretty clean?
Bench
8 x 155lbs (70.3kg)
8 x 185lbs (83.9kg)
5 x 205lbs (93kg)
3 x 235lbs (106.6kg)
2 x 245lbs (111.1kg)
1 x 265lbs (120kg)
Close Grip Bench
2 x 10 x 205lbs (93kg)
DB Incline Bench
12 x 65lbs (29.5kg)
8 x 70lbs (31.8kg)
2 x 6 x 75lbs (34kg)
Skullcrushers
15 x 50lbs (22.7kg)
10 x 60lbs (27.2kg)
8 x 70lbs (31.8kg)
6 x 80lbs (36.3kg)
DB Flys
4 x 10 x 40lbs (18.1kg)
Abs Wheel
3 x 6
Next video drops on Saturday! It'll be in one of the most beautiful landscape of Canada too, stay tuned!
Also, I'm this close || to buying a camera especially for that. Really excited.
How's your diet doing mate, you still eating pretty clean?
- Joined
- Dec 17, 2005
- Messages
- 5,295
- Reaction score
- 13
Cool.
Naw, my diet has been pretty inconsistent recently so I'm starting to get soft again. My ab's are still visible, sorta, but my lifting belt cut's into my side's so much that I'm left bruised. That's how I know that I'm getting fat again.
- Joined
- Jan 10, 2011
- Messages
- 1,305
- Reaction score
- 959
Saturday Aug 8
Bench
2 x 275lbs (124.7kg)
Incline DB Bench
12 x 60lbs (27.2kg)
10 x 65lbs (29.5kg)
8 x 70lbs (31.8kg)
6 x 75lbs (34kg)
5 x 80lbs (36.3kg)
DB French Press
4 x 15 x 20lbs (9.1kg)
Monday Aug 10
Squats
3 x 2 x 345lbs (156kg)
Tuesday Aug 11
Bench
3 x 5 x 205lbs (93kg)
Close Grip Bench
2 x 10 x 175lbs (79.4kg)
Incline DB Bench
10 x 60lbs (27.2kg)
8 x 65lbs (29.5kg)
5 x 70lbs (31.8kg)
4 x 75lbs (34kg)
3 x 80lbs (36.3kg)
New video is UP! Didn't get my camera in time, but I spent the weekend in Jasper and it was beautiful. The shots don't relate to just how majestic it is out there. You feel so small in such a large landscape.
[YT]3Y4Ud3zsqtE[/YT]
Bench
2 x 275lbs (124.7kg)
Incline DB Bench
12 x 60lbs (27.2kg)
10 x 65lbs (29.5kg)
8 x 70lbs (31.8kg)
6 x 75lbs (34kg)
5 x 80lbs (36.3kg)
DB French Press
4 x 15 x 20lbs (9.1kg)
Monday Aug 10
Squats
3 x 2 x 345lbs (156kg)
Tuesday Aug 11
Bench
3 x 5 x 205lbs (93kg)
Close Grip Bench
2 x 10 x 175lbs (79.4kg)
Incline DB Bench
10 x 60lbs (27.2kg)
8 x 65lbs (29.5kg)
5 x 70lbs (31.8kg)
4 x 75lbs (34kg)
3 x 80lbs (36.3kg)
New video is UP! Didn't get my camera in time, but I spent the weekend in Jasper and it was beautiful. The shots don't relate to just how majestic it is out there. You feel so small in such a large landscape.
[YT]3Y4Ud3zsqtE[/YT]
