PR Power Physique
- Thread starter Bloodhy
- Start date
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 BBB Fourth Cycle First week
Squat
10 x bar
5 x 95#
5 x 135#
3 x 185#
5 x 235#
5 x 275#
5 x 305#
5 X 275#
10 X 235#
5 X 10 X 115#
Leg Extensions
5 x 15 x 130#
Leg Curls
1 x 15 x 145#
4 x 15 x 160#
Side crunches
4 x 25 each sides
Form feels off on my squat. I need to record it and get a form check. Tried Low-bar and still doesn't feel good. High Bar it is.
Squat
10 x bar
5 x 95#
5 x 135#
3 x 185#
5 x 235#
5 x 275#
5 x 305#
5 X 275#
10 X 235#
5 X 10 X 115#
Leg Extensions
5 x 15 x 130#
Leg Curls
1 x 15 x 145#
4 x 15 x 160#
Side crunches
4 x 25 each sides
Form feels off on my squat. I need to record it and get a form check. Tried Low-bar and still doesn't feel good. High Bar it is.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 BBB Fourth Cycle 1st Week
Light Day
Rows
4 x 10 x 135#
Front Squat
4 x 8 x 65#
DB Shrugs
4 x 15 x 65#
Side Delt Raises
4 x 10 x 17.5#
Cable Tris Wide Grip
4 x 15 x 50#
Low Cable Flys
4 x 10 x 12.5#
Bis/tris Extension Machine
4 x 10 x 80#
Light Day
Rows
4 x 10 x 135#
Front Squat
4 x 8 x 65#
DB Shrugs
4 x 15 x 65#
Side Delt Raises
4 x 10 x 17.5#
Cable Tris Wide Grip
4 x 15 x 50#
Low Cable Flys
4 x 10 x 12.5#
Bis/tris Extension Machine
4 x 10 x 80#
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 Fourth Cycle Second Week
Military Press
15 x bar
5 x 65#
5 x 85#
3 x 95#
3 x 115#
3 x 125#
5 x 145#
2 x 155# (Joker)
3 x 125#
10 x 105#
Ghetto Chin-ups
5 x 10
Cable Tris (50/50 Wide Grip, Reverse Grip)
5 x 15
Crunches
5 x 35
I went easy on Saturday and I can definitely feel it. Way better energy today and I kept some for tomorrow.
Military Press
15 x bar
5 x 65#
5 x 85#
3 x 95#
3 x 115#
3 x 125#
5 x 145#
2 x 155# (Joker)
3 x 125#
10 x 105#
Ghetto Chin-ups
5 x 10
Cable Tris (50/50 Wide Grip, Reverse Grip)
5 x 15
Crunches
5 x 35
I went easy on Saturday and I can definitely feel it. Way better energy today and I kept some for tomorrow.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 BBB Fourth Cycle Second Week
Deadlifts
10 x 135#
5 x 185#
5 x 225#
4 x 285#
3 x 315#
2 x 365#
2 x 405#
3 x 445#
1 x 465# PR
3 x 405#
8 x 315#
Calves (Leg Press)
4 x 25 x 180#
Abs Wheel Rollout
3 x 11
Side Delt Raises
2 x 10 x 17.5#
Curls
4 x 10 x 25#
Back Extensions
4 x 25
Do you smelllll what Bloodhy is coookinggg!?!?!?
Stocked with the PR. I probably could pull a grinder 475#. I want my 500#, Right. Now.
Deadlifts
10 x 135#
5 x 185#
5 x 225#
4 x 285#
3 x 315#
2 x 365#
2 x 405#
3 x 445#
1 x 465# PR
3 x 405#
8 x 315#
Calves (Leg Press)
4 x 25 x 180#
Abs Wheel Rollout
3 x 11
Side Delt Raises
2 x 10 x 17.5#
Curls
4 x 10 x 25#
Back Extensions
4 x 25
Do you smelllll what Bloodhy is coookinggg!?!?!?
Stocked with the PR. I probably could pull a grinder 475#. I want my 500#, Right. Now.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
November 20
5/3/1 BBB Fourth Cycle Second Week
Bench
20 x bar
10 x 95#
5 x 135#
3 x 185#
3 x 215#
7+1 x 235#
3 x 245# (Joker)
3 x 215#
13 x 185#
5 x 10 x 85#
Assistance I don't remember sets/reps/weights
Flys
Cable tris
Ghetto jack knifes x 50
My spotter HAD to grab the bar on my last rep:icon_neut
5/3/1 BBB Fourth Cycle Second Week
Bench
20 x bar
10 x 95#
5 x 135#
3 x 185#
3 x 215#
7+1 x 235#
3 x 245# (Joker)
3 x 215#
13 x 185#
5 x 10 x 85#
Assistance I don't remember sets/reps/weights
Flys
Cable tris
Ghetto jack knifes x 50
My spotter HAD to grab the bar on my last rep:icon_neut
Last edited:
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 BBB Fourth Cycle Second Week
Squats
3 x 10 x bar
10 x 95#
10 x 135#
5 x 185#
3 x 225#
3 x 255#
6 x 285#
2 x 305# (Joker)
3 x 255#
8 x 225#
3 x 10 x 115#
Leg Extensions
5 x 16 x 145#
Leg Curls
1 x 15 x 160#
4 x 16 x 145#
Curls
3 x 20 x 20#
Side Crunches
4 x 25 each sides
I felt a big shock in my right knee doing leg curls, and heard a "crack" at the same time. I was freaking out. I couldn't feel anything wrong though, so I reduced weight and finished the sets. Still, I can't feel anything wrong with it but I'm seeing my doc on Monday and I'll ask him to check it.
Squats
3 x 10 x bar
10 x 95#
10 x 135#
5 x 185#
3 x 225#
3 x 255#
6 x 285#
2 x 305# (Joker)
3 x 255#
8 x 225#
3 x 10 x 115#
Leg Extensions
5 x 16 x 145#
Leg Curls
1 x 15 x 160#
4 x 16 x 145#
Curls
3 x 20 x 20#
Side Crunches
4 x 25 each sides
I felt a big shock in my right knee doing leg curls, and heard a "crack" at the same time. I was freaking out. I couldn't feel anything wrong though, so I reduced weight and finished the sets. Still, I can't feel anything wrong with it but I'm seeing my doc on Monday and I'll ask him to check it.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 BBB Fourth Cycle Second Week
Light day
Rows
5 x 10 x 135#
DB Shrugs
4 x 15 x 70#
Facepulls
4 x 20 x 22.5#
Cable Tris Wide Grip
4 x 20 x 62.5#
DB Side delts
3 x 10 x 10#
Hammer Curls
4 x 12 x 27.5#
Flys
2 x 10 x 17.5#
Ghetto Jack Knifes
1 x 55
Ran out of time, rushed half of it.
Light day
Rows
5 x 10 x 135#
DB Shrugs
4 x 15 x 70#
Facepulls
4 x 20 x 22.5#
Cable Tris Wide Grip
4 x 20 x 62.5#
DB Side delts
3 x 10 x 10#
Hammer Curls
4 x 12 x 27.5#
Flys
2 x 10 x 17.5#
Ghetto Jack Knifes
1 x 55
Ran out of time, rushed half of it.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 BBB Fourth Cycle Third Week
Military Press
2 x 10 x bar
5 x 65#
5 x 85#
3 x 95#
5 x 125#
3 x 135#
4 x 155# PR
3 x 135#
8 x 125#
5 x 10 x bar
Ghetto Chin-ups
5 x 10
Cable Tris Close Grip
5 x 15 x 65#
Really happy with this PR. My short term goal is to OH Press my bodyweight.
Both of my knees feel pretty loose. I lowered my expectations for tomorrow.
Worst case scenario: 2 x 465#
Best case scenario: 3 x 465# + 1 x 475/480#
Military Press
2 x 10 x bar
5 x 65#
5 x 85#
3 x 95#
5 x 125#
3 x 135#
4 x 155# PR
3 x 135#
8 x 125#
5 x 10 x bar
Ghetto Chin-ups
5 x 10
Cable Tris Close Grip
5 x 15 x 65#
Really happy with this PR. My short term goal is to OH Press my bodyweight.
Both of my knees feel pretty loose. I lowered my expectations for tomorrow.
Worst case scenario: 2 x 465#
Best case scenario: 3 x 465# + 1 x 475/480#
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 BBB Fourth Cycle Third Week
Deadlift
10 x 95#
6 x 145#
5 x 195#
5 x 245#
3 x 295#
5 x 365#
3 x 415#
2 x 465# PR
1 x 485# PR
F x 500#
1 x 405#
5 x 315#
Abs Wheel Rollout
3 x 13
Back Extensions
4 x 26
Concentration Curls
5 x 8 x 30#
So close to my goal, really proud of this workout. 500 moved maybe 1" off the floor but it just wasn't there yet. Another cycle on this and I should get 500# within the next 4 weeks, that's December 23rd. Talk about a Christmas gift.
Deadlift
10 x 95#
6 x 145#
5 x 195#
5 x 245#
3 x 295#
5 x 365#
3 x 415#
2 x 465# PR
1 x 485# PR
F x 500#
1 x 405#
5 x 315#
Abs Wheel Rollout
3 x 13
Back Extensions
4 x 26
Concentration Curls
5 x 8 x 30#
So close to my goal, really proud of this workout. 500 moved maybe 1" off the floor but it just wasn't there yet. Another cycle on this and I should get 500# within the next 4 weeks, that's December 23rd. Talk about a Christmas gift.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 BBB Fourth Cycle Third Week
Bench
2 x 20 x bar
5 x 105#
5 x 135#
3 x 155#
5 x 195#
3 x 225#
6 x 245#
2 x 265#
3 x 225#
13 x 195#
5 x 12 x 85#
Cable Tris Wide Grip
5 x 15 x 67.5#
DB Flys
3 x 12 x 20#
High Cable Flys
3 x 12 x 12.5#
Weather is insane here, gym was pretty much empty to make for a change. Good workout, not quite a PR but pretty close.
Bench
2 x 20 x bar
5 x 105#
5 x 135#
3 x 155#
5 x 195#
3 x 225#
6 x 245#
2 x 265#
3 x 225#
13 x 195#
5 x 12 x 85#
Cable Tris Wide Grip
5 x 15 x 67.5#
DB Flys
3 x 12 x 20#
High Cable Flys
3 x 12 x 12.5#
Weather is insane here, gym was pretty much empty to make for a change. Good workout, not quite a PR but pretty close.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 BBB Fourth Cycle Third Week
Squat
2 x 10 x bar
6 x 135#
5 x 185#
3 x 225#
5 x 275#
2 x 315#
1 x 335#
1 x 345#
1 x 355# +10# PR
1 x 365# +20# PR
1 x 315#
1 x 275#
Leg Extensions
5 x 20 x 85#
Leg curls
5 x 20 x 100#
Leg Raises
4 x 30
Finally a Squat PR! Worked on my technique as per the video below. Staying tight in the hole, using speed at the bottom. I'm still doing high bar squats.
[YT]_yn5CRRl5dw[/YT]
Squat
2 x 10 x bar
6 x 135#
5 x 185#
3 x 225#
5 x 275#
2 x 315#
1 x 335#
1 x 345#
1 x 355# +10# PR
1 x 365# +20# PR
1 x 315#
1 x 275#
Leg Extensions
5 x 20 x 85#
Leg curls
5 x 20 x 100#
Leg Raises
4 x 30
Finally a Squat PR! Worked on my technique as per the video below. Staying tight in the hole, using speed at the bottom. I'm still doing high bar squats.
[YT]_yn5CRRl5dw[/YT]
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 BBB Fourth Cycle Third Week
Assistance
T BAR ROWS
4 X 15 X 45#
1 X 12 X 70#
DB Shrugs
5 x 12 x 70#
Facepulls
5 x 15 x 27.5#
Elliot's Tris Routine
3 x 37.5#
High Cable Flys
4 x 10 x 22.5#
Low Cable Flys
4 x 10 x 12.5#
Conc. Curls
1 x 15 x 25#
4 x 15 x 20#
Side Delts Raises
4 x 15 x 10#
Seated Calf Raises
5 x 20 x 45#
Cable Rows
4 x 8 x 140#
Everything feels good, a bit soreness in the left knee and right shoulder hence no leg work and limited delt raises. Next week Deload, then one last cycle on 5/3/1 before the new year. I'll probably do a mock meet at the end of the next cycle and try to hit all PRs including my 500# DL.
I might have different goals for 2015, I'm still thinking about it.
BW: 183.5#
Still having a hard time packing on weight....?
Assistance
T BAR ROWS
4 X 15 X 45#
1 X 12 X 70#
DB Shrugs
5 x 12 x 70#
Facepulls
5 x 15 x 27.5#
Elliot's Tris Routine
3 x 37.5#
High Cable Flys
4 x 10 x 22.5#
Low Cable Flys
4 x 10 x 12.5#
Conc. Curls
1 x 15 x 25#
4 x 15 x 20#
Side Delts Raises
4 x 15 x 10#
Seated Calf Raises
5 x 20 x 45#
Cable Rows
4 x 8 x 140#
Everything feels good, a bit soreness in the left knee and right shoulder hence no leg work and limited delt raises. Next week Deload, then one last cycle on 5/3/1 before the new year. I'll probably do a mock meet at the end of the next cycle and try to hit all PRs including my 500# DL.
I might have different goals for 2015, I'm still thinking about it.
BW: 183.5#
Still having a hard time packing on weight....?
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 Fourth Cycle Deload
Military Press
10 x bar
5 x 65#
5 x 85#
5 x 95#
5 x 10 x bar
Ghetto Chins-ups
5 x 13
Curls
2 x 10 x 20# (Conc.)
2 x 20 x 20# (Hammer)
Crunches
4 x 45
I hate deload week. Feels like I'm wasting my time by even going to the gym.
Military Press
10 x bar
5 x 65#
5 x 85#
5 x 95#
5 x 10 x bar
Ghetto Chins-ups
5 x 13
Curls
2 x 10 x 20# (Conc.)
2 x 20 x 20# (Hammer)
Crunches
4 x 45
I hate deload week. Feels like I'm wasting my time by even going to the gym.
- Joined
- Jun 15, 2005
- Messages
- 4,839
- Reaction score
- 0
If you're just trying to put weight on, peanut butter and chocolate milk will get the job done.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 Fourth Cycle Deload
Deadlift
5 x 135# C
5 x 185# C
5 x 225# S
5 x 275# C
5 x 315# S
Abs Wheel Rollout
1 x 20
Back Extensions
3 x 30
Thanks for the cue, I could easily add more of those in my nutrition.
Deadlift
5 x 135# C
5 x 185# C
5 x 225# S
5 x 275# C
5 x 315# S
Abs Wheel Rollout
1 x 20
Back Extensions
3 x 30
Thanks for the cue, I could easily add more of those in my nutrition.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 Fourth cycle Boring week
Bench
10 x bar
5 x 95#
5 x 135#
5 x 185#
15 x bar
40 x bar
DB Flys
4 x 20 x 20#
Cable Tris Rope grip
3 x 20 x 27.5#
High Cable flys
3 x 10 x 27.5#
Low Cable flys
1 x 10 x 12.5#
-Fuck this boring workout
Deadlift
5 x 135#
3 x 225#
1 x 285#
1 x 315#
1 x 365#
Ran out of time typical Thursday.
Bench
10 x bar
5 x 95#
5 x 135#
5 x 185#
15 x bar
40 x bar
DB Flys
4 x 20 x 20#
Cable Tris Rope grip
3 x 20 x 27.5#
High Cable flys
3 x 10 x 27.5#
Low Cable flys
1 x 10 x 12.5#
-Fuck this boring workout
Deadlift
5 x 135#
3 x 225#
1 x 285#
1 x 315#
1 x 365#
Ran out of time typical Thursday.
- Joined
- Jan 10, 2011
- Messages
- 1,306
- Reaction score
- 960
5/3/1 Fourth Cycle Deload....?
Squat
2 x 10 x bar
1 x 5 x 95#
1 x 5 x 135#
1 x 5 x 185#
1 x 5 x 225#
1 x 1 x 275#
1 x 1 x 315#
Deadlift
5 x 135#
5 x 225#
2 x 315#
1 x 405#
1 x 455#
Hammer Curls
3 x 20 x 25#
I decided to run 2xSmolor Jr. until Christmas. I've been thinking about it long enough and I want to deadlift more. And squat less. The satisfaction I get from deadlifting is hard to explain.
Squat
2 x 10 x bar
1 x 5 x 95#
1 x 5 x 135#
1 x 5 x 185#
1 x 5 x 225#
1 x 1 x 275#
1 x 1 x 315#
Deadlift
5 x 135#
5 x 225#
2 x 315#
1 x 405#
1 x 455#
Hammer Curls
3 x 20 x 25#
I decided to run 2xSmolor Jr. until Christmas. I've been thinking about it long enough and I want to deadlift more. And squat less. The satisfaction I get from deadlifting is hard to explain.
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