PR Power Physique

Deload week

Squat.... Fuck that shit

Deadlifts
5 x 135#
5 x 185#
3 x 225#
2 x 285#
2 x 315#
1 x 365#
1 x 405# PR BELTLESS
1 x 425#
1 x 435#
1 x 445#
F x 455#
1 x 405# beltless again

My all-time PR is 452.5#. I feel like my body can do 455, my grip failed, I dropped it. I was pissed but at least I got a beltless PR.

I had this urge to deadlift heavy for days now so I just did it. My goal is pretty much DL 500, SQ 400, BCH 300, which is truly doable.

I'm so tempted to run a double smolov JR again and see what kind of gains I can get. My gym time will be shortened in the next 2 months as well so I'll probably get an hour per session. Maybe get in, warm up, DL, BENCH, get out. No assistance, it's perfect.

Those 1RM calculator sucks. I did 8x345# last week which got me a predicted 428# max, I did 445#.
 
Bench
10 x bar
5 x 135#
5 x 185#
3 x 225#
1 x 245#
1 x 255#
F x 265#

Leg curls
4 x 15 x 145#

Leg extensions
4 x 12 x 145#

Standing Calf Raises
4 x 15 x 220#

Curls
3 x 10 x 30#

Cable Tris
3 x 20 x 47.5#

Crunches
4 x 30

Cable Obliques
3 x 10 x 30#

I got 270 in me, I was still sore from Thusday.
 
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Military Press
10 x bar
5 x 65#
5 x 85#
3 x 115#
5 x 125#
10 x 135# (5 Strict + 5 PP)
5 x 125#
8 x 95#

BB Upright rows
4 x 15 x 65#

DB military Press
4 x 12 x 30#

Reverse Flys
4 x 15 x 12.5#

Curls
4 x (15,12,10,8) x 27.5#

Crunches
4 x 30
 
Deadlifts
5 x 165#
5 x 205#
3 x 245#
5 x 265#
5 x 295#
10 x 335#
5 x 295#
15 x 265#

Chin ups
4 x 5 x 45#

T-bar rows
4 x 15 x 45#

Back Extensions
4 x 21#

Side Delt Raises
4 x 10 x 10#

Abs Wheel Rollouts
4 x 6

Edit: My grip suck. I had to reset my grip twice on my work set. I need to start bringing some chalk or something.
 
For Oct 23:

Bench
10 x bar
5 x 95#
5 x 135#
5 x 185#
3 x 205#
7 x 225#
5 x 205#
10 x 185#

Flys
3 x 10 x 30#

Cable Tris
3 x 20 x 45#

DB Bench Press
3 x 10 x 30#

Just a crazy day altogether. Got at the gym late, forgot my phone in the car so I didn't know what weights to use, no spotters and no time to set up in a rack (Pretty sure I have 9-10 reps at 225 in me), got late to my meeting afterwards, etc.

Started Toastmasters yesterday, pretty excited for that.
 
Squats
10 x bar
5 x 125#
5 x 155#
3 x 195#
5 x 205#
5 x 235#
10 x 265#
5 x 235#
10 x 205#

Leg Curls
4 x 12 x 160#

Leg Extensions
4 x 13 x 145#

Abs
4 x 30 Crunches mix
 
Klokov Press
4 x 10 x 65#

Incline DB Bench
4 x 15 x 25#

DB Shrugs
4 x 15 x 60#

Curls
4 x 15 x 27.5#

Triceps Pushdown
4 x 15 x 62.5#

Face Pulls
4 x 10 x 27.5#

Low Cable Flys
4 x 10 x 17.5#

Side Delt Raises
4 x 10 x 7.5#

Feet Wheel Abs Rollouts
4 x 15
 
5/3/1 (BB) Third cycle 2nd week

Military Press
10 x bar
5 x 65#
5 x 85#
3 x 95#
3 x 115#
3 x 125#
9 x 145# (3 Strict + 6 PP)
3 x 125#
12 x 115# (7 Strict + 5 PP)

DB Upright Rows
4 x 10 x 25#

Jack Knifes
4 x 25

DB Military Press
4 x 10 x 30#

DB Curls
4 x 9 x 30#

Crunches
1 x 40

EZ Bar Curls
3 x 15 x 45#

Forgot my reverse flys, I'll do them tomorrow.
 
5/3/1 (BB) Third cycle 2nd week

Deadlift
5 x 135#
5 x 185#
3 x 225#
3 x 275#
3 x 315#
9 x 355#
3 x 315#
12 x 275# (7 Strict + 5 PP)

Chin-ups
4 x 5 x 45#

Back Extensions
4 x 22

Cable Tris
4 x 15 x 65#
4 x 12 x 30# Close Reverse Grip

Hurt my back on the deadlift. It's all good now already but I tried rows/reverse flys, wouldn't work. When in doubt cable tris, that's what they say right?

Just realized on January 1st I couldn't even lift 355# and now I just did 9 reps. Fuck Yeah!
 
For Yesterday:

Bench
10 x bar
5 x 95#
5 x 145#
3 x 155#
3 x 185#
3 x 215#
9 x 235#*
3 x 215#
12 x 185#

DB Bench Press
4 x 10 x 40#

Dips
4 x 12

Flys
4 x 10 x 27.5#

Cable Tris
4 x 15 x 50#
4 x 10 x 30# Reverse close grip

Crunches
50

*On my 3 last reps, my random spotter touched the bar with his finger. You know when they put two fingers under the bar and try to curl-spot you?

Bp_T-OYCIAAkvbL.jpg:large
 
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5/3/1 BB Third Cycle Second Week

Squat
10 x bar
5 x 95#
5 x 135#
3 x 195#
3 x 225#
3 x 255#
10 x 285#
3 x 255#
15 x 225#

BB Shrugs
4 x 15 x 135#

Lateral Delt Raise
4 x 10 x 7.5#

Cable Tris
4 x 15 x 55#
4 x 10 x 45# Reverse Close Grip

Low Cable Flys
2 x 10 x 17.5#
2 x 15 x 7.5#

DB Curls
4 x 10 x 25#

Crunches Mixed
3 x 40
 
25 Min Jog
30 push ups
30 crunches
30 squats

Best run in a very long time. Knees didn't hurt, didn't have to stop even once, and good breathing all the way through.
 
5/3/1 BB Third Cycle Third Week

Overhead Press
10 x bar
5 x 65#
5 x 85#
3 x 95#
5 x 125#
3 x 135#
2+6 x 155# (2 Strict + 6 PushPress)
3 x 135#
6 x 125#

DB Upright Rows
4 x 10 x 30#

DB Military Press
4 x 12 x 35#

Reverse flys
4 x 15 x 10#

Curls
2 x 12 x 30#
1 x 10 x 30#
1 x 7 x 30#

Crunches
4 x 35

I just bought the Mutant Mass Gainer. I'm seriously hoping to look like Rich Piana by Christmas.
 
5/3/1 Third Cycle Third Week

Birthday Deadlift
5 x 135#
5 x 185#
3 x 225#
5 x 285#
3 x 325#
13 x 375#
3 x 325#
10 x 295#

Chin-Ups
4 x 10

Dual Pulley Rows
4 x 10 x 45#

Abs Wheel Rollout
4 x 7

Dual Pulley Lat pulldown
4 x 10 x 45#

Cable Tris
6 x 15 x 45#


That's right 13 x 375#. I was pumped like never before. I started minding myself yesterday, I know today was my birthday AND my favorite lift day, Deadlifts. I'm serious about pulling 500# in 2014. I checked the 1rm calculator and knew that 10 x 375# would give me a 500# pull. I used chalk and my grip didn't bother me at all.

I ate the biggest lunch ever, my boss took us out for burgers with fries and cake, maybe that helped too.

My left lat has been noticeably bigger for a long time now and I'm trying to fix that with the dual pulley machines and focusing on my right side when I do chin-ups. But, I noticed that now my left side lateral deltoid is much bigger too...

Great day.
 
5/3/1 Third Cycle Third Week

Bench
10 x bar
5 x 95#
5 x 135#
5 x 185#
3 x 225#
5 x 245#
3 x 225#
12 x 185#

That's it. No time.

Got a 7 days free trial at world health, the benches there are way better than the city gym I'm subscribed. The crowd is really different though, seems like everyone has a matching outfit and uses light weights. The gym is overall much nicer and cleaner, and it doesn't get crowded at 4 which is perfect for me. We'll see if I can make them come down in price.
 
5/3/1 Third Cycle Third Week

Squat
10 x bar
5 x 95#
5 x 135#
3 x 185#
5 x 225#
3 x 265#
10 x 295#
3 x 265#
10 x 235#

Leg Extensions
4 x 10 x 150#

Leg Curls
4 x 12 x 170#

Cable Tris
4 x 15 x 45#

Ghetto Jack Knifes
4 x 30

Chest Press Machine
4 x 10 x 90#


That 10th rep of my working set probably was the ugliest rep I've ever done but I'm really happy with the results. Will skip the deload next week and run a fourth cycle.
 
5/3/1 Fourth Cycle First Week

Military Press
10 x bar
5 x 65#
5 x 85#
3 x 95#
5 x 105#
5 x 125#
7 x 135#
5 x 125#
10 x 105#
5 x 10 x bar

Ghetto Chin ups
4 x 12

Cable Tris
5 x 15 x 62.5#

Crunches
5 x 35

Felt like a million buck cause I skipped Saturday. Switched my assistance to BBB, didn't see enough results with the bodybuilding template.
 
Last edited:
5/3/1 (BBB) Fourth Cycle, First week

Deadlift
5 x 135#
5 x 185#
5 x 245#
3 x 295#
5 x 315#
5 x 365#
5 x 415#
3 x 445# (Joker) (PR)
3 x 365#
10 x 315#
5 x 10 x 145# (BBB, Conventional)

Seated Calf Raises
4 x 20 x 45#

Abs Wheel Rollout
3 x 10

Curls
4 x 10 x 25#

Back Extensions
4 x 25

I killed the gym, don't bother going anymore. Seriously though I felt like shit going in. Tired, sore from yesterday. My technique was off. First time doing the joker set, I think I'll start doing them every session now.
 
30 min walk

Feel like I got hit by a truck. Sore everywhere, but nothing hurts. I have to convince myself not to get in the gym. I'm so motivated right now.
 
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