PR Power Physique

Incline Close Grip Bench
1 x 3 x 170#
5 x 7,5,6,6,5 x 155#
5 x 6 x 135#

OH Tris Extension + Incline Bench Superset
2 x 11+7 x 55+95#
3 x 10+7 x 55+95#

DB Upright Rows
5 x 16 x 30#

EZ Curls + Decline Sit-ups Superset
5 x 10+10 x 65+55#

Posing
5 min

The pump was unreal. I would have taken the pics today but my phone died. Bodyweight 174.4 post workout, right on point. I need to wake up at 174 or just below that for a few days. My posing felt a thousand time better today. I'm beyond fucking confident now and I feel great. Can't. Wait!

EDIT: Just received the Deadlift only routine from Pete Rubish. I'm so pumped. I want to do a modified version of Smolov Jr. for deadlift following his 2 cycles. It would put me in a 3 months strength phase, which is perfect following the 3 months hypertrophy phase I was just in.
 
Deadlift Conventional
4 x 15,10,10,10 x 315#

GHR
5 x BW
5 x 10#

45 Deg Back Raises
5 x 12 x BW

Smith Calf Raises
6 x 15 x 315#

Leg Press
1 x 15 x 270#
4 x 20 x 270#

Posing
10 min

45 reps at 315 on a cut, not too shabby. I gave everything I had on the DL, I almost passed out a few times after that I had to change my workout a little.

Mixed news: I planned on massing to 200lbs bodyweight after my show, but I also want to work on my deadlift as much as possible. I will be entering a 3 months strength phase. My coach's comment on massing while training for strength instead of hypertrophy:

''If you're doing strength, you're likely doing less energy expenditure (less overall training volume) so you eat less to gain the same amount of weight. It's probably a little less efficient at growing muscle than doing hypertrophy work (at a high enough percentage though of course)'' Nick Shaw

I already know that power building is best done by rotating hypertrophy and strength phase for maximum results.

Throwback Friday:
[YT]YIqbdnaPcT8[/YT]
 
One Arm DB Row
5 x 9,8,8,8,8 x 90#

Chest Supported
5 x 11 x 90#

Wide Grip Lat Pulldown
5 x 12,13,13,13,13 x 100#

DB Side Delt + Cable Upright Row Superset
5 x 13+13 x 17.5+50#

Close Grip EZ Curl
3 x 11 x 65#
2 x 11 x 65#

DB Bench + Cable Tris Superset
3 x 10+10 x 65+65#

Amazing workout again. Definitely feel like the best shape of my life, and it shows. This first pic has to be the best.

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Physique Peaking Cycle Peaking Week

DB Bench Press
5 x 11,11,10,10,10 x 85#

Dips
5 x 13,12,11,10,10 x 35#

OH Tris Extension + Push Ups Superset (Bar+BW)
4 x 13+13
1 x 17+20

DB Upright Rows
5 x 17 x 30#

EZ Curls
5 x 9 x 65#

Amazing workout. EVERYTHING is on point. Just booked my spray tan for the day before the show, I'm confident as ever with my posing, bodyweight is perfect.
174.2lbs at wake-up
175.2lbs post workout
Lowest I've been since the start of the cut.

My post show meal is planned. Going to Chop for a Filet Mignon, or two. Then jumping in the car and driving to Vegas.

One of your pictures popped up in my instagram feed.

Not gonna lie, that's pretty kool!
 
Squats
4 x 11 x 260#
1 x 15 x 260#

DB Lunges
5 x 26 x 40#

Seated Leg Curls
5 x 13 x 145#

Smith Calf Raises + Decline Sit Ups Superset
5 x 20+11 x 225#+52.5#

Last leg workout, killed it. Tomorrow is my very last big workout before the show! I have a feeling deadlifts might appear out of nowhere.

vincemcmahon.gif

Yaaaaman!
 
Neutral Grip Pullups
5 x 10 x 10#
5 x 9 x bw

Neutral Grip Pulldowns
5 x 12,11,10,10,10 x 110#

Seated Cable Rows
5 x 12 x 105#

Deadlifts
5 x 135# Conv
5 x 225# Conv
3 x 5 x 275# Sumo
5 x 225# Conv

EZ Curls+Tris Pushdowns Superset
3 x 12+12 x 45#+42.5#

EZ Upright Rows
3 x 15 x 45#

Final real workout. Totally dead, I spent everything yesteray.

Tomorrow no carbs all day.

I have an easy workout Friday AM, just to pump the glycogen in my muscles while eating carb loading all day.

Haircut, Spray tan & Heigh-in on Saturday PM

Showwwwwtime Sunday 4pm.
 
Pump-Up Workout 6:30am

Squats
3 x 10 x 245#

Seated Leg Curls
3 x 10 x 145#

Bench Press
10 x 185#
2 x 10 x 165#

OH Press
3 x 10 x 65#

Incline Flies
3 x 10 x 30#

Leg Extensions
3 x 10 x 100#

Chest Supported Rows
3 x 10 x 70#

Side Delt Raises
3 x 10 x 22.5#

EZ Curls + Smith Calf Raises Superset
3 x 10+10 x 55+225#

EZ Upright Rows + Decline Sit-Ups Superset
3 x 10+10 x 55+40#

GYM: A huge brand new powerlifting just opened by the place I'm moving to on June 1st. Looks fucking amazing, can't wait to go see it and subscribe. I'm switching gym as soon as I come back from my trip. It had 14 platforms, massage therapy, competition plates, PL specific gear like chains and bands, and it's only $50 a month! It's exactly what I pay now to train at the community gym.

NEXT GOAL: They are hosting a Powerlifting Meet in 3 months, it's absolutely perfect! I'm entering a 3 month strength phase in 2 weeks. I'll plan my training around peaking for the meet. The RP Powerlifting book is coming out pretty quick too, that should help as well.
http://www.evolvestrength.ca/

YOUTUBE: I've been thinking about starting a youtube channel for a while. I love training and diet so much, and I really get inspired by some of the youtube channels out there. I think I have a name in mind, Power Physique, as my training focus on both powerlifting and men's physique. I might come up with a survey to fill-up to provide the fitness audience what they really want to see.

So far I'm thinking 2 videos a week to start. The first one focused around training, with either music on top of it for a "motivation" type video, or with comments over top of it as to why I'm doing this. The second one would be more of a lifestyle/reality/vlog type of video to show my personality and my goals.

I'll post a write-up of the show with a money shot on Sunday or Monday.

Ok, second last selfie. The Before/After I've been working for for 15 weeks. I'm down 9 POUNDS on the right...

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Can't stop listening to this song today for some reason:
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Last edited:
Awesome transformation. And good luck with the youtube channel, once it's up let me know and I'll give you a sub.
 
First Physique Show

Pretty sure I placed 6. I was in the first callout with 5 other guys...

Just a recap of what I sent to my coach, might do a video about it later:

I didn't place. I'm a little bit disappointed but I think I fcked up the pose. I didn't have hand on the hip but everybody else did. I will get feedback from the judges within the next 30 days. I had a blast, very confident going in. I know I did good, everything felt tight, confidence and smile the whole time.

Also:

This was the best shape of my life, the pictures speak for themselves. Thanks Renaissance Periodization for the training and diet, I understand those much better now. On to my next powerlifting meet!

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Awesome transformation. And good luck with the youtube channel, once it's up let me know and I'll give you a sub.

Thanks mate, will let you know for sure!
 
Deadlift Conv.
8 x 135#
5 x 225#
2 x 315#
1 x 365#
1 x 405#
1 x 425# (435 is still my 1RM)

Deadlift Sumo
5 x 225#
3 x 315#
1 x 405#
1 x 455# (Way slower than I'd like)
wtF x 475#

Bench
5 x 135#
3 x 185#
2 x 225#
1 x 255#
1 x 275#
F x 275#

I think my lower back was shot when going for Sumo. There's no way I didn't lose a pound on my conv and bench but I lost 60# of strength on my sumo... I might test it again first thing Thursday.

Last workout at Millenium Place, I made the switch to Evolve.

I officially placed 6th position at the show! So fcking close... There is another show October 10th, I will compete again for sure. Powerlifting meet August 22, then Men's Physique again on October 10. Timing is perfect. I'm already back to 183lbs bodyweight though, gained 9 lbs in just a couple days on the way to Vegas hahah...

Will put out my first video within the next week, just really busy moving right now.
 
Hey buddy, quick question regarding the final weeks of your contest prep.
I'm 4 week's out from this little work do, and I'm still a little soft. Now I'm not looking to be Men Physique show ready, just Hoe ready.
I've been cycling my carbs for the last 4 weeks, low moderate and high, depending on what I was doing that day.
Did you carb cycle, or carb deplete at any point in your diet prep?
The only reason I'm asking is because I want to shift a few extra pounds, and hopefully that softness around my abs and I'm thinking of going low carb and then carb re-feeding every 4th day.
Any hints and tips for a struggling sherbro?
 
Hey buddy, quick question regarding the final weeks of your contest prep.
I'm 4 week's out from this little work do, and I'm still a little soft. Now I'm not looking to be Men Physique show ready, just Hoe ready.
I've been cycling my carbs for the last 4 weeks, low moderate and high, depending on what I was doing that day.
Did you carb cycle, or carb deplete at any point in your diet prep?
The only reason I'm asking is because I want to shift a few extra pounds, and hopefully that softness around my abs and I'm thinking of going low carb and then carb re-feeding every 4th day.
Any hints and tips for a struggling sherbro?

Yes, carbs eaten during the day depend of the level of activity. I don't suggest carb depletion, you will look very flat very quick.

For your last cycle, keep your amount of carbs the same as usual but add some volume (extra sets/reps) for extra energy expenditure. Keep the weight heavy, it should still be challenging (6-10 reps per set). Also, add a 45-60min walk on your off days (no carbs during off days).

For extra tightness, cut the carbs, water, and salt a day before the show-off. If your show-off is Sunday afternoon, no more carbs/water/salt after 3pm on Saturday. Stick to 25g casein protein in 4oz water every 2-3 hours. Eat 30g of skittles right before the show-off with a quick pump-up.
Carb loading would be on Friday. Friday morning hit the gym with a full body workout 3 x 10 with a weight you could do 15. Then, sit around all day eating 80/60g of carbs every 3 hours (80 first half of the day, 60 second half of the day).
These are healthy carbs (Brown rice, Brown Bread, Whole wheat pasta, oatmeal, any fruit except banana).
Thursday: No carbs, walk 60 min.
Friday: Full Body workout, 80g/80g/60g/60g/60g/60g
Saturday: 60g/60g/60g/25g cas/25g cas/ 25g cas/ 25g cas
Sunday: 25g cas + 1 banana/ 25g cas/ 30gcarbs from skittles+pump up workout

We have the same weight so I used the same macros. These are the peaking instructions from my coach, hope it makes sense. Best of luck!

Photo saved for...research.
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Deadlift Sumo
8 x 70kg (155#)
5 x 120kg (265#)
3 x 160 kg (362#)
1 x 180kg (397#)
1 x 190kg (419#)
1 x 200kg (441#)
1 x 210kg (463#) (Current 1RM)
F x 215kg (475#)

Bench
20 x bar
10 x 61kg (135#)
3 x 5 x 84kg (185#)

First workout at the new gym, loved it. Seems to be much more weightlifting oriented than powerlifting though. There's 13 weightlifting platform but 2 deadlift platforms and 2 benches. Quite a few squat racks though. The deadlift platform have Eleiko weights and power bars, felt really good using competition stuff to train. The benches have the competition pins and safeties so that's pretty kool too.

Pretty happy with my deadlift. Still lost some strength but at least I'll use 465 instead of 455 as my max to plan the next cycle. I'm sure it'll come back quick, pretty sure my technique just sucks right now for now sumo'ing for months.

I have a week to kill next week in order to peek for the show with Pete's 10 week cycle. I'll probably just go everyday and train pretty light not to accumulate too much fatigue. This program is supposed to be pretty hard.



To Flash:
Didn't feel like my advice was thorough enough, here's exactly what the last couple days should look like, again assuming the "Show-off" is a Sunday PM. This is so your muscles look full but your still skin-tight and somewhat dehydrated.

Food content
-Healthy Carbs: Whole Wheat bread (my go-to, easy to calculate at 20g carbs per slice), Brown rice, Oatmeal, Fruit except banana, brown pasta

-Workout Carbs: Gatorade or gatorade powder in your protein shake

-Protein: Any lean protein under 10% fat content, i.e extra lean ground beef/turkey/chicken, Fish, Seafood (Shrimp/Scallops), Egg Whites

-Healthy fat: nuts, avocado, olive oil, coconut oil, any natural nut butter

Breakdown:
Thursday

Off day, no workout, no carbs, just 24g protein with 15g healthy fat every 3-4 hours.

Friday
8am: 24g protein, 30g healthy carbs

9am: 30g whey protein 80g workout carbs
Full body workout 3 x 10 (Squat, Bench, Leg extensions, Lat pulldowns, Leg curls, Cable rows, Calf Raises, Side delt raises, Curls, Pushdowns)

11am: 24g protein, 15g healthy fat, 80g healthy carbs

1pm: 24g protein, 15g healthy fat, 80g healthy carbs

4pm: 24g protein, 15g healthy fat, 60g healthy carbs

7pm: 24g protein, 15g healthy fat, 60g healthy carbs

10pm: 24g protein, 15g healthy fat, 60g healthy carbs

Saturday:
30min walk upon waking up

8am: 24g protein, 15g healthy fat, 60g healthy carbs

11am: 24g protein, 15g healthy fat, 60g healthy carbs

3pm: 24g protein, 15g healthy fat, 60g healthy carbs

6pm: 25g casein in 4 oz water (No salt, No water anymore)

9pm: 25g casein in 4 oz water (No salt, No water anymore)

45min before bed: 25g casein in 4 oz water (No salt, No water anymore)

Sunday:
8am: 25g casein in 4 oz water (No salt, No water anymore)

11am: 25g casein in 4 oz water (No salt, No water anymore)

Preshow-off: 30g carbs from Skittles (Sodium free candies) + Pump up workout
 
Chin Ups
8 x bw
5 x 5 x 5.6kg (12.5#)

Close Grip Bench
20 x bar
8 x 61kg (135#)
5 x 3 x 86kg (190#)

Lat Pulldowns
5 x 5 x 54.5kg (120lbs)

DB Skull Crushers
5 x 5 x 11kg (25#)

Cable Rows Dbl Pully
5 x 5 x 27kg (60#)

DB Biceps Curls
5 x 5 x 13.5kg (30#)

Good workout. Feels great to be back.
 
Skipping Rope
10 x 2min rounds (50 double unders on the last round)

Circuit
3 times
All 15 x 20#
Hammer Curls
Goblet Squats
One Arm DB Row
Sit-Ups
Side tris extensions
Reverse Shrugs
Floor Press

Went to the Gym but it was closed for hosting a Weightlifting competition. All I have at home is 2x 20# DB right now.

Working on my Peaking cycle for the PL Comp, might post this later.
 
2ND Powerlifting Meet Peaking Cycle

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RP = Renaissance Periodization Training
PR = Pete Rubish's 10 week Deadlift only Cycle
SMLV = Smolovr Jr. Bench
PRED = The Cube Predator

My bench deload comes in week 5 and Deadlift deload week 6.

I have one week to kill, next week, so I will be doing the first week of the first cycle RP gave me. It is centered around strength in all movements.

Then, I will run Pete's 10 week DL only program, along with Smolov JR for bench and then Cube Predator.

My dream numbers are 545# Deadlift and 315# Bench at the meet. We'll see what happens.
 
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