PR Power Physique

Squats
10 x bar
10 x 135lbs
5 x 165lbs
3 x 200lbs
5 x 225lbs
5 x 250lbs
5 x 280lbs

BO Rows
10 x bar
10 x 75lbs
5 x 95
5 x 105lbs
5 x 115lbs
5 x 135lbs
5 x 145lbs

Bench
(Warm-up with DBs)
5 x 175lbs
9 x 205lbs
5 x 175lbs
12 x 160lbs

Tosa said:
It doesn't work to train at the NAIT gym? It's not great, but you can deadlift there.
Click to expand...

Good thinking, I should go check it out. Last time I went there is the first time I PR'd 160kg, and that was the totality of the plates there haha. I wish they added a gym in the new CAT Building.
 
Saturday Feb 13
Squats
10 x bar
10 x 135lbs
5 x 165lbs
3 x 225 lbs
5 x 250lbs
5 x 280lbs

Bench
10 x bar
5 x 100lbs
5 x 120lbs
3 x 145lbs
5 x 160lbs
5 x 180lbs
5 x 205lbs

BO Rows
10 x bar
5 x 70lbs
5 x 85lbs
5 x 105lbs
5 x 125lbs
5 x 135lbs
10 x 145lbs
5 x 135lbs
12 x 125lbs
 
Last edited:
5/3/1 Full Body Full Boring - Week 2
Squat
10 x bar
8 x 95lbs
5 x 135lbs
5 x 185lbs
3 x 225lbs
3 x 275lbs
9 x 300lbs
3 x 275lbs
12 x 225lbs

Bench
10 x bar
8 x 95lbs
5 x 125lbs
5 x 145lbs
3 x 160lbs
5 x 185lbs
5 x 205lbs

BO Rows
12 x bar
10 x 95lbs
6 x 115lbs
6 x 135lbs
6 x 145lbs

Calf Raises (Seated Leg Press)
5 x 10 x 190lbs

Seated Leg Curls
5 x 10 x 100lbs

Good workout. I realized there is no progression built in on the assistance. I will add 1 rep per set every workout for it to make sense.
 
very impressive deadlift!

Do you have long arms by any chance? Comparing your deadlift to your bench i mean.
 
Squat
10 x bar
8 x 135lbs
5 x 185lbs
3 x 225lbs
6 x 250lbs
6 x 280lbs

Bench
15 x bar
8 x 95lbs
5 x 135lbs
3 x 165lbs
3 x 195lbs
8 x 215lbs
3 x 195lbs
15 x 170lbs

BO Rows
10 x bar
10 x 95lbs
8 x 115lbs
8 x 135lbs
8 x 145lbs

Cable Pushdowns + DB Side Delts Superset
5 x 10+10 x 47.5lbs+15lbs

Xplosive-Viking said:
very impressive deadlift!

Do you have long arms by any chance? Comparing your deadlift to your bench i mean.
Click to expand...

Thank you. I don't think I have long arms, probably more like a long torso. My deadlift technique is shit though, it's all back although I stand Sumo.

Flash_Monsta said:
He has arms like a greek God.
Click to expand...

giphy.gif
 
Last edited:
Bloodhy said:
Squat
10 x bar
8 x 135lbs
5 x 185lbs
3 x 225lbs
6 x 250lbs
6 x 280lbs

Bench
15 x bar
8 x 95lbs
5 x 135lbs
3 x 165lbs
3 x 195lbs
8 x 215lbs
3 x 195lbs
15 x 170lbs

BO Rows
10 x bar
10 x 95lbs
8 x 115lbs
8 x 135lbs
8 x 145lbs

Cable Pushdowns + DB Side Delts Superset
5 x 10+10 x 47.5lbs+15lbs



Thank you. I don't think I have long arms, probably more like a long torso. My deadlift technique is shit though, it's all back although I stand Sumo.



giphy.gif
Click to expand...
Oh thats weird. Long back and not that long arms isnt great for deadlifting. But still u rock at it. I also have a long torso and not that long arms. What is ur PR in kilograms? :P
 
Yeah, I actually never measured it.

These are my PRs.
Squat / Bench / DL

Gym
170 / 129.2 / 233.6

Meet (bw 85.1kg)
165 / 122.5 / 227.5


Also, just realized I qualify for the provincials with my last meet. They are in June and I'm debating registering for it.
 
Squats
12 x bar
10 x 95lbs
8 x 135lbs
7 x 185lbs
7 x 225lbs
7 x 250lbs
7 x 280lbs

Bench
15 x bar
10 x 95lbs
6 x 135lbs
6 x 185lbs
6 x 205lbs

BO Rows
15 x bar
6 x 95lbs
4 x 115lbs
3 x 135lbs
12 x 150lbs
3 x 135lbs
15 x 120lbs

Lat Pulldowns - OH Grip
5 x 10 x 95lbs

Alberta Powerlifting Provincial Championships
Will be competing at the Provincials. I will register as soon as it opens.

The date is June 10-12. I have one more week of 5/3/1 next week and then a deload. The weeks work perfectly for two strength mesocycles and then a peaking one.

I am switching gym in 2 weeks to go back to Evolve. I'm super excited to start working towards a goal again. I hope to hit the 400 squat, 300 bench, 500 deadlift club.

Switched my log title to match my current goals. I don't fight anymore, and Power Physique is the name of my IG: @Power.Physique
 
Squats
15 x bar
10 x 95lbs
8 x 135lbs
5 x 225lbs
3 x 275lbs
1 x 300lbs
10 x 315lbs (142.8kg)

Bench
10 x bar
8 x 95lbs
7 x 135lbs
7 x 185lbs
7 x 205lbs

BO Rows
10 x bar
10 x 95lbs
2 x 10 x 145lbs

Seated Leg Curls
5 x 10 x 110lbs

Calf Raises (Seated Leg Press)
5 x 10 x 200lbs

Flash_Monsta said:
Good luck, blood.

Post progression noodz. Jokes. Notjoking.
Click to expand...

Thanks mate, I can't wait to hit some PRs.

Noodz are coming, whether you like it or not.
 
Squat
15 x bar
10 x 95lbs
8 x 135lbs
8 x 185lbs
8 x 225lbs
8 x 250lbs
8 x 280lbs

Bench
10 x bar
8 x 95lbs
3 x 135lbs
5 x 185lbs
3 x 205lbs
9 x 225lbs
3 x 205lbs
10 x 185lbs

BO Rows
10 x bar
10 x 95lbs
10 x 135lbs
2 x 10 x 145lbs

Cable Pushdowns + Side Delts Superset
5 x 10+10 x 55lbs+15lbs

Good workout; didn't expect 9 on the bench.
Sunday is last workout before deload, then first strenght meso.
I will also get my nutrition back on track, which is great. My mother is visiting from Quebec for a few weeks and she'll cook some healthy meals.
 
Squats
2 x 10 x bar
10 x 95lbs
9 x 135lbs
9 x 185lbs
9 x 225lbs
9 x 250lbs
9 x 280lbs

Bench
10 x bar
10 x 95lbs
9 x 135lbs
8 x 185lbs
8 x 205lbs

BO Rows
10 x bar
10 x 95lbs
5 x 135lbs
10 x 155lbs
15 x 135lbs

Lat Pulldowns
5 x 10 x 100lbs

Cable Pushdowns + Side Delts Superset
3 x 10+10 x 62.5lbs+20lbs

Conc. Curls
3 x 10 x 25lbs

DB Shrugs
3 x 10 x 60lbs

There we have it, last hypertrophy workout. Starting the strength masocycle on March 7; I will test my 5RMs and 8RMs next week to design the workouts.

I only competed in the 93kg, but I was a light guy in there.
I weight 82 kg right now. I think I will compete in the 83kg this time, even though my long-term goal is to gain weight. I doubt I would be able to put enough lean mass doing strength workouts until the meet.

Here's a before progress pic.
#AFRO

9f5a56dcea37407980413eb835cfd27d-610xh.jpg
 
DELOAD

HB Squats
5 x 135kg

Pause Squats
5 x 125kg

Close Grip Bench
5 x 90kg

OH Press
5 x 60kg

Pull-Ups
8 x 93kg (BW+11kg)

DB Upright Rows
8 x 16kg

All plates are in KG at this gym, I will convert to the dark side moving forward.

Trying to test my 5RMs but I felt like shit today. Definitely got more than that in the tank.
 
Tosa said:
Back at evolve?
Click to expand...

Yes! Thanks Sherbros for kicking my ass in not settling for less.

The olympic lifting team has moved out; there is even more powerlifting equipment in there now which is great.

Flash_Monsta said:
Such cuts, so tan, dat bulge.

You should grow a big thick black beard.. it will enhance your physique.
Click to expand...

I can only grow a goatee.

This is me growing a beard:

 
Yeah, I heard that there was some kind of disagreement between Larry, LRP and Jon, and Larry and LRP left. There's some really good powerlifters training out of there now.
 
LRP left? Didn't even know. Thought they were good guys, but they would always squat in the bench rack and I would have to bench in the squat rack. How ironic is that?
 
Bloodhy said:
LRP left? Didn't even know. Thought they were good guys, but they would always squat in the bench rack and I would have to bench in the squat rack. How ironic is that?
Click to expand...

I've only briefly met a few LRP guys, but they seemed nice enough.

You mean squat in one of the ER racks? That seems pretty normal to me, but maybe that's just what I'm used to. What I thought was nuts is them leaving in the bench safeties when squatting.
 
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