PR Power Physique

Tosa said:
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.
Click to expand...

Yes, my point is there are many alternatives to the ER rack if you want to squat there, and there is not much difference between squatting in the squat rack or ER rack.

There are no alternatives to benching on the ER rack, except benching in the squat rack. Benching in the ER Rack is so much better when it comes to the bench itself and the bar position.

Either way, it's a significant improvement from SNAP!
 
Pause Deadlifts (Sumo)
5 x 170kg

BO Rows
8 x 80kg

GHR
8 x 94kg (Bw + 11kg)

DB Side Delts
8 x 25lbs

Good workout. Deadlift feels awkward, gotta get back into it. Doing Pause right off the floor for this cycle, then competition style until the meet.
 
1st Strength Meso Cycle

Pause Deadlifts (Sumo)
2 x 5 x 161kg

Squats
2 x 4 x 138kg

GHR
2 x 8 x 92.1kg

Abs Wheel
2 x 5

DB Close Grip Bench
2 x 5 x 65lbs

Couldn't get a bench or squat rack to stick to my close grip bench; I will do it tomorrow. This place gets packed now!
 
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Pause Squats
5 x 5 x 257 lbs (116.5kg)

OH Press
2 x 5 x 127 lbs (57.5kg)

BO Rows
2 x 8 x 165 lbs (74.8kg)

Close Grip Bench
2 x 5 x 187 lbs (84.8kg)

DB Lateral Raises
2 x 8 x 20 lbs (9.1kg)

V Sit-Ups
2 x 15 x BW

Great workout, much better than yesterday.
 
Pause Deadlifts (Sumo)
3 x 5 x 160kg

Pull-Ups (45 Deg Inside Grip)
2 x 8 x 12.5lbs

Upright Rows
2 x 8 x 30lbs

Squats
3 x 5 x 305lbs

Worked out at NAIT. How funny I had to lift 160kg and that's the whole rack of bumpers there. The first time I PR'ed 160kg was there, not I did 3sets of 5 with a pause. Felt pretty good!
 
Close Grip Bench
4 x 6 x 190lbs

Pause Squats
2 x 3 x 195lbs

BO Rows
2 x 8 x 165lbs

DB Side Delts
2 x 9 x 20lbs

Abs Wheel
NONE

Great workout, everything felt nice and easy.

Except the abs, I couldn't even do 1 rep. The abs are still sore from Monday.

Love this program so far. This is the Strength templates from Renaissance Periodization. I'll get the peaking template as I get closer to the meet.
 
1st Strength Mesocycle
Week 2

Pause Deadlifts (Sumo)
2 x 5 x 170kg

HB Squats
2 x 4 x 320lbs

Close Grip Bench Press
3 x 6 x 200lbs

GHR
2 x 8 x bw+25lbs
 
Pause Squats
4 x 5 x 275lbs

OH Press
3 x 4 x 135lbs

BO Rows
2 x 6 x 185lbs

DB Lateral Raises
2 x 10 x 20lbs
 
Pause Deadlifts (Sumo)
2 x 4 x 170kg

Squats
1 x 275lbs

Pull-Ups
2 x 8 x bw+25lbs

Upright Rows
2 x 9 x 30lbs

Abs Wheel
2 x 6 x bw

My left knee hurt quite a bit doing squat, I just skipped them altogether. Deadlifts felt like shit too. At least, Pulls ups, U-rows and abs wheel felt great.
 
Close Grip Bench Press
4 x 5 x 200lbs

Pause Squats
3 x 3 x 275lbs

BO Rows
2 x 6 x 185lbs

DB Side Delts
2 x 8,9 x 22.5lbs

Knee didn't hurt. It was bothering me a little bit on the last two reps but nothing alarming. Must have something to do with my technique.Trying to focus on keeping the weight on the heels and pushing the knees out. Keeping the upper back tight and bracing the core has never been a problem, but I think my weight might be switching towards the toes. [See edit]

There are speakers in the gym and people can go and plug their cell phones to put music in the gym. Basically, whoever gets there first gets to have everybody else listen to their playlist. It goes from Amon Amarth, to Eminem, to killswitch, to 2pac. Today was a first, though; in the middle of a squat set, I hear Nine Inch Nails comes on. Sure enough, I WANT TO FUCK YOU LIKE AN ANIMAL. I have nothing against that song, and I would listen to it in my bedroom, but in the middle of a powerlifting gym full of dudes, I couldn't help but start laughing at the awkwardness.


EDIT:
Thoroughly enjoyed this video. Can't wait to go squatting and try this style. Right off the bat three things I was doing wrong: Weight on the heels, Hips loose coming off the rack, sitting back more than anything else.
 
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First Strength Mesocycle - Week 3
Pause Deadlifts (Sumo)
1 x 3 x 380lbs

Close Grip Bench
4 x 6,5,5,5 x 205lbs

GHR
2 x 8 x bw+30lbs
 
Pause Squats
3 x 4 x 280lbs

OH Press
4 x 4 x 140lbs

BO Rows
3 x 6 x 185lbs

DB Side Delts
3 x 9 x 22.5lbs

Abs Wheel
3 x 6,5,4 x bw

A+.
 
Bloodhy said:
Close Grip Bench Press
4 x 5 x 200lbs

Pause Squats
3 x 3 x 275lbs

BO Rows
2 x 6 x 185lbs

DB Side Delts
2 x 8,9 x 22.5lbs

Knee didn't hurt. It was bothering me a little bit on the last two reps but nothing alarming. Must have something to do with my technique.Trying to focus on keeping the weight on the heels and pushing the knees out. Keeping the upper back tight and bracing the core has never been a problem, but I think my weight might be switching towards the toes.

There are speakers in the gym and people can go and plug their cell phones to put music in the gym. Basically, whoever gets there first gets to have everybody else listen to their playlist. It goes from Amon Amarth, to Eminem, to killswitch, to 2pac. Today was a first, though; in the middle of a squat set, I hear Nine Inch Nails comes on. Sure enough, I WANT TO FUCK YOU LIKE AN ANIMAL. I have nothing against that song, and I would listen to it in my bedroom, but in the middle of a powerlifting gym full of dudes, I couldn't help but start laughing at the awkwardness.
Click to expand...

I hate it when theres sexual tension in the gym.
 
Pause Deadlift - Sumo
2 x 3,3+1 x 173kg

Squats
2 x 3,4 x 320lbs

Close Grip Bench
3 x 5 x 210lbs

Upright Rows
3 x 10 x 30lbs

Best workout I had in a while. The last sumo rep I didn't pause. Edit: I was supposed to do pull ups, not bench.

Flash_Monsta said:
I hate it when theres sexual tension in the gym.
Click to expand...

I kinda wished the lights were turned off.

Tosa said:
Just give your training partners a gentle grope, and see where it goes.
Click to expand...

I should pay back by playing YMCA or I will survive
 
Last edited:
Pause Squats
2 x 3 x 225lbs

Pull Ups
3 x 8,8,7 x 210lbs

BO Rows
3 x 10 x 135lbs

DB Side Delts
3 x 10 x 22.5lbs

Can really feel the squats in my quads using Max Aita technique shown on supertraining. BO Rows felt really heavy after doing pull ups, probably why I was supposed to do them yesterday. Side Delts don't feel good with 22.5; feels a little too heavy on the shoulder. I will probably drop to 20lbs for the next cycle and add some volume.

Progress slightly under 183lbs

 
First Strength Mesocycle - 4th Week
Pause Deadlifts (Sumo)
2 x 3 x 177 kg

Close Grip Bench
4 x 5 x 215 lbs

GHR
3 x 8 x bw+35lbs

Abs Wheel
3 x 7,6,5 x bw

Everything is great but I can't wait for the next cycle to start the actual competition lifts!
 
Pause Squats
3 x 5 x 285lbs

OH Press
4 x 4,4,3,4 x 145lbs

BO Rows
3 x 5 x 195lbs

DB Side Delts
4 x 10 x 20lbs
 
Pause Deadlifts (Sumo)
2 x 3 x 180kg
1 x 180kg

Squats
2 x 2 x 330lbs

Pull-Ups
3 x 6 x bw+45lbs

DB Upright Rows
4 x 10 x 30lbs

Conc. Curls
2 x 5 x 25lbs

Really happy with the outcome. Left knee was hurting so I played it safe on the squats.
Figured I need to push my knees out more on the deadlift and use my glutes to bring my hips in quicker.

Place was packed, garage door was opened and there was a powerlifting meet in the corner; perfect atmosphere to train on a friday afternoon.
 
Squats
2 x 3 x 225lbs

Close Grip Bench Press
4 x 4,4,5,5 x 225lbs

Last workout of the first strengh meso. Deload next week. Going to test my 5RMs on Tuesday to prepare for the next cycle.
 
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