PR Power Physique

DELOAD 1

Sumo Deadlifts
3 x 180kg

Pause Bench
5 x 225lbs

Squats
5 x 275lbs

Front Squats
5 x 225lbs

Seated Cable Rows
8 x 160lbs

Lat Pulldown
8 x 120lbs

One Arm DB Side Delts
8 x 22.5lbs

GHR
8 x bw+45lbs

These are mostly not quite my maxes. I didn't feel the need to push right to the limit as I am in the deload, but I pushed hard enough to figure out my 5RMs and 8RMs.

Next week though...
 
Second Strength Mesocycle - Week 1

Deadlifts Sumo
2 x 5 x 157kg

Squats
2 x 5,6 x 275lbs

Comp Bench
2 x 5 x 225lbs

GHR
2 x 8 x BW+45lbs

Conc. Curls
2 x 8 x 20lbs

Great workout, the speed was there on all the lifts.

Re-found this by accident, talk about timing:

 
Front Squats
5 x 5 x 215lbs

Close Grip Bench
2 x 5 x 215lbs

Shrugs
2 x 8 x 185lbs

Lat Pulldowns
2 x 8 x 125lbs

Hammer Curls
2 x 8 x 25lbs

Under 40 min
 
Squats
2 x 5 x 295lbs

Bench
2 x 4 x 230lbs

Seated Cable Rows
2 x 8 x 150lbs

Lat Pulldowns
2 x 8 x 120lbs

Shrugs
2 x 8 x 195lbs

I'm beyond swamped with all the final reports, presentations, and final exams this week and last week.
I couldn't make it to the gym. It's also insanely busy at work with the bidding season going full steam.

Not sure I will compete at the pronvincials. At this point, I'm not sure I can even hit the numbers I qualified with; which would be pointless. I will finish this strength cycle nonetheless.

I'm debating running another strength meso or a peaking one. Either way, I'll run a mock meet and move into a hypertrophy cycle. I will use the powerlifting hypertrophy templates.
 
Front Squats
5 x 5 x 225

Close grip bench
3 x 5 x 225lbs

Hammer Curls
3 x 8 x 27.5lbs

One-arm Side Delts
3 x 8 x 17.5lbs

Abs Wheel
3 x 8 x bw

Great workout, everything moved nicely. Going to feel those abs tomorrow.

Those side delts feel 10x better than the regular ones. I hope it helps fix my imbalance; left delt is noticeably bigger than the right one.
 
Sumo Deadlifts
3 x 5 x 150 kg

Comp. Bench
3 x 4 x 235 lbs

Lat Pulldowns
3 x 10,9,9 x 125 lbs

One Arm Side Delts
3 x 9 x 17.5 lbs

Hammer Curls
3 x 8 x 30

5 stars workout. Love the atmosphere when the OH door's open, it smells like summer in there, it's packed with people working their asses off, and the music is blasting. An elite powerlifter came and told me my deadlift technique improved a lot since last year.

Got my grades too, 3.8 GPA. Not bad for working full-time and taking full course load.

Filled the backlog at work too with a few schools; we're good for a few months.

Today was a good day.
 
Squats
3 x 5 x 305lbs

Close Grip Bench
3 x 4 x 235lbs

That's it. Didn't have time but still hit the gym. Those felt easy too.
 
Squats
3 x 5 x 315 lbs

Comp Bench
3 x 3 x 240 lbs
 
Sumo Deadlifts
5 x 365lbs

Front Squats
5 x 235lbs

BO Rows
5 x 150lbs

OH Press
5 x 140lbs

Close Grip Bench
5 x 225lbs

Conc. Curls
8 x 27.5lbs

Tris pushdowns close V grip
8 x 57.5lbs

One Arm Side Delts
8 x 17.5lbs

45deg Back Raise
8 x bw+45lbs

DB Lunges
8ea x 40lbs

Still not dead, just inactive for the past 2 weeks.

Tested some 5 RMs today. I'm starting a hypertrophy mesocycle. I will also get back into the RP Diet.

Re-subscribed to my old gym today. Back to millenium place.
 
Front Squats
3 x 10 x 185lbs

Chin Ups
3 x 10,10,9 x bw

Close Grip Bench
3 x 10 x 155lbs

Conc. Curls
3 x 10,10,9 x 22.5lbs

One Arm DB Side Delts
3 x 10 x 12.5lbs

Good workout. Love this gym, the atmosphere and the familiar faces.
 
Bench
4 x 6,10,9,8 x 185lbs

Sumo DL
3 x 6 x 315lbs

Calves Seated Leg Press
3 x 10 x 190lbs

Dips
3 x 10 x BW

Lat Pulldowns
3 x 10 x 100lbs

Hammer Curls
3 x 8 x 25lbs

DB Upright Rows
3 x 10 x 20lbs

Seated Cable Rows
3 x 10 x 100lbs

Didn't go very heavy on the DL but the speed was great. Still haven't pinned down a routine but it's coming.
 
Front Squat
10 x 155

Wide Grip Bench Press
10 x 155

Barbell Skull Crushers
10 x 55

Stiff-Legged Deadlift
10 x 155

High Bar Good-Morning
10 x 45

Barbell Bent Rows
10 x 95
6 x 155 (not clean reps)

Underhand Pullups
10 x 179 (BW)

Barbell Upright Row
10 x 45

One Arm Dumbbell Lateral Raise
10 x 10

Bought some weights and set up in my garage. I have a olympic barbell (2" diam) with 2x 55s and 2x 25s, hence the repetitiveness in weights used today.
I also have a cheap 1" diam barbell with 200 lbs of weight. I have an ez curl and DBs for these 1" weights too.
There's a bench, but no squat stands yet.

Got the hypertrophy templates too, I'll start this program 5x a week on Monday.
 
1st PL Hypetrophy Meso - Week 1
Walking Lunges
6 x 10ea x 95 lbs

Stiff Leg Deadlifts
2 x 10 x 205 lbs

B-O Rows
2 x 10 x 95 lbs

Russian Twist
2 x 10ea x 25lbs

EXTRA
Curls
2 x 8 x 10lbs

Calf Raises
2 x 10 x 95lbs

I'm BACK! Started the diet today and the hypertrophy templates. Running the mass diet, but I'll use the base tab for a while until it evens out.

Got my squat stands c/w clips and extra 2" weights on Saturday. Super motivated right now.

Selfies to come soon to display my set-up.
 
Wide Grip Bench Press
6 x 10 x 155 lbs

Walking Lunges
2 x 10 x 95 lbs

BB Upright Rows
2 x 10 x 45 lbs

Jack Knifes
2 x 15

EXTRA
Curls
2 x 8 x 10lbs

Calf Raises
2 x 10 x 95lbs
 
SLDL
3 x 10 x 205lbs

Good Morning
2 x 10 x 65lbs

BO Rows
2 x 10 x 95lbs

BB Upright Rows
2 x 10 x 45lbs

Abs Wheel
2 x 5 x bw

EXTRA
Curls
2 x 8 x 10lbs

Calf Raises
2 x 10 x 95lbs
 
Pause Squats
4 x 10 x 155lbs

Wide Grip Bench
2 x 10 x 155lbs

One Arm Side Delts
2 x 10 x 10lbs

Abs Crossovers
2 x 20

EXTRA
Curls
2 x 9 x 10lbs

Calf Raises
2 x 10 x 95lbs
 
Skullcrusher
2 x 10 x 45lbs

Pause Squats
2 x 5 x 140lbs

Paralle Chin-ups
2 x 10 x bw

One Arm DB Side Delts
2 x 10 x 10lbs

Crunches
2 x 20

EXTRA
Curls
2 x 10 x 10lbs

Calf Raises
2 x 10 x 95lbs

OH Tris Extension
2 x 10 x 45lbs

Off to the football game; Eskimos vs Roughriders
 
1st PL Hypertrophy Meso - Week 2
Front Squats
6 x 10ea x 100 lbs

SLDL
2 x 10 x 215 lbs

BO Rows
2 x 10 x 100lbs

Russian Twists
2 x 12 x 25lbs

EXTRA
Curls
2 x 10 x 12.5lbs

Calf Raises
2 x 10 x 115lbs
 
Wide Grip Bench
6 x 10 x 160lbs

Lunges
2 x 10 x 100lbs

Upright Rows
2 x 10 x 50lbs

Jack Knifes
2 x 15

EXTRA
Curls
2 x 10 x 12.5lbs

Calf Raises
2 x 10 x 115lbs

Started doing my lunges stationary instead of walking. The template says walking lunges, but they don't feel as good to me. Also, stationary takes less room, and this is how Larry taught me to do them when I was boxing.
 
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