PR Power Physique

Bloodhy said:
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
Click to expand...

Really appreciate the help, mate. I've jotted that down and hopefully I'll come in looking half as shredded as you. Thanks.
 
Bench
3 x 6 x 225
3 x 7.6.6 x 205

Skull superset CGrip Bench
3 x 8+8 x 65

Upright Rows
3 x 5 x 95#

DB Curls
3 x 5 x 35#

Great workout again.
 
Squats
3 x 4 x 315# (143kg)
3 x 4 x 295# (134kg)

Calf Raises
3 x 5 x 365# (165.5kg)

Stiff-Leg Deadlift/Akward Good Morning/Whatever the f*ck that was
3 x 4 x 225#

These SLDL works my grip really good, it becomes the limiting factor. Loved it.

Got the feedback from the judges, really good feedback. They had nothing wrong to say, except to add more size in the shoulders to emphasize the long run, which is the #1 main goal in Men's Physique anyway....

Discussed with my coach, don't think I will compete in October again. I should focus on getting stronger and adding some muscle mass for a year then come back heavier and leaner next year.

AM Bodyweight: 189.6lbs (86kg)
 
Chin-Ups Close Neutral Grip
8 x BW
5 x 10#
4 x 20#
4 x 30#
4 x 40#
4 x 45#
3 x 4 x 55# (25kg)
3 x 4 x 45# (20.4kg)

BO Rows
10 x bar
6 x 95#
4 x 135#
2 x 5 x 165# (74.8kg)

Lat Pulldowns Underside Grip
10 x 85#
5 x 100#
5 x 120#
3 x 130#
3 x 5 x 140# (63.5kg)

Shout out SexyM for the chin-ups motivation!

Had trouble doing these since I hurt my shoulder 3 months ago. Realized today that I was overreaching at the top and that's what was hurting my shoulder. I stop when my chins reach the top of the bar and everything is fine.

AM Bodyweight: 187.6lbs (85kg)
 
Klokov Press
10 x bar
5 x 75#
4 x 95#
3 x 115#
3 x 125#
3 x 3,3,2+F x 135# (61.2kg)

Incline DB Bench
3 x 5 x 75# (34kg)

OH Tris Extension + OH Press Superset
3 x 5+5 x 75# (34kg)

BB Upright Rows
3 x 3 x 105# (47.6kg)

BB Curls
3 x 3 x 95# (43kg)

Great workout. Lost some OHP/KP strength but it's to be expected. Will try to hit a PR for the competition.

AM Bodyweight: 186lbs (84.4kg)
 
Sumo Deadlifts
1 x 395lbs (180 kg)
3 x 3 x 395lbs (180kg)

Pause Squats (2sec)
2 x 205lbs (93kg)
3 x 5 x 225lbs (102kg)

BB Calf Raises
5 x 225lbs (102kg)
5 x 315lbs (143kg)
5 x 365lbs (165.5kg)
3 x 5 x 375lbs (170kg)

BB Back Raises (On the GHR)
5 x bw
5 x 25lbs
5 x 45lbs
3 x 5 x 95lbs (43kg)


JUST received the Renaisance Periodization Powerlifting Book! Got released today.

I'm almost done reading the Andy Bolton "Explode your deadlift" book. Then I'm reading the RP Powerlifting.


Also, will switched my weekly setup for peaking. Instead of doing
DL Bench Bench DL Bench Bench,
I will
Bench DL Bench Bench DL Bench

Still got 2 full days between my DL, but I only get to bench back to back once so it should be more productive. Will design my assistance this weekend. Can't fcking wait.


Today's workout brought to you by:
[YT]u31fJqBJdVs[/YT]

AB Bodyweight: 185lbs
 
Last edited:
One Arm DB Row
3 x 4 x 100lbs

BB Bent Over Rows
3 x 5 x 90kg
8 x 70kg

Underhand Grip Lat Pulldown
3 x 5 x 140lbs

Cable Rows
3 x 5 x 150lbs

Quick Workout. DL Platform is kg the rest is lbs.

AM Bodyweight: 183.4lbs (83kg)
 
Last edited:
PL Peaking Cycle - Week 1

Bench - Smolov Jr. W1D1
6 x 6 x 195lbs (88.5kg)

DB Side Delt
3 x 15 x 10lbs (4.5kg)

Concentration Curls
3 x 6 x 40lbs (18kg)

DB Shrugs
3 x 6,7,8 x 100lbs (45kg)

Bench felt really easy. Probably will add 10lbs per week.

Decided I will compete in the 93kg (205lbs) weightclass. I will be training pretty hard and I don't want to do it on a deficit or maintenance. I want to get the most out of it. I will still follow the RP Diet but add more calories.

Here's to kick-off this insane training cycle:
[YT]0RBSYWG4F48[/YT]

AM Bodyweight: 185.6lbs (84kg)
 
PR Strength Deadlift Routine

2" Deficit Deadlifts (Conventional Stance)
6 x 364lbs (165kg)
4 x 4 x 342lbs (155kg)

Snatch Grip Deadlift
9 x 265lbs (120kg)
9 x 276lbs (125kg)
9 x 287lbs (130kg)

Stiff-Leg Deadlift
5 x 5 x 221lbs (100kg)

Glute Ham Raise
10 x BW
3 x 10 x 10lbs

Very tough workout. This is exactly what I expected and I love it.

SexyMahnaz said:
Congrats on the competing btw!
Click to expand...

Thanks Man! Always need a goal to motivate me.


AM Bodyweight: 186.2lbs (84.5kg)
 
Last edited:
Bench - Smolov JR W1D2
7 x 5 x 205lbs (93kg)

Klokov Press
5 x 110lbs (50 kg)
5 x 115lbs (52 kg)
5 x 120lbs (54.5kg)
3 x 125lbs (56.5kg)

Calf Raises
3 x 8 x 365lbs (165.5kg)

Rear Delts
3 x 8 x 15lbs (7kg)

Wide Grip Lat Pulldown (Dual Pulley)
3 x 5 x 70lbs (32kg)

Good workout. Didn't think my upper back could be so sore from doing Snatch grip deadlift, really worked my grip as well. I'm sold on those.

AM Bodyweight: 184.0lbs (83.5kg)
 
Bench - Smolov JR W1D3
8 x 3 x 220 lbs (100kg)

DB Side Delts
3 x 15 x 12.5lbs (5.5kg)

Hammer Curls
3 x 5 x 40lbs (18kg)

BB Shrugs
3 x 6 x 185lbs (84kg)

Facepulls
3 x 6 x 65lbs (29.5kg)

I feel like I've been hit by a truck. I don't remember being that sore, maybe when I was doing Smolov JR. Deadlift and that's about it. I make sure I have 8-9 hrs night per sleep and it doesn't seem to help that much. I need to eat more, by bodyweight should be over 186 by now.

AM Bodyweight: 185.4lbs
 
PR Strength Deadlift Program

Deadlifts Sumo
8 x 382lbs (173kg)

Stiff Leg Deadlift
5 x 326lbs (148kg)
4 x 326lbs (148kg)
2 x 10 x 154lbs (70kg)
8 x 198lbs (90kg)
10 x 243lbs (110kg)

GHR
5 x 10 x 10lbs

Wide Grip Lat Pulldown
7 x 125 (56.5kg)
3 x 7 x 120 (54.5kg)

Did some foam rolling/stretching before AND after my workout. I always do it before but thought I'd add some more to help with recovery. Feels way better already.

AM Bodyweight: 187.4lbs (85kg)
 
Bench - Smolov JR. W1D4
10 x 3 x 235lbs (106.5kg)

Chins-Ups 45deg Inside Grip
6 x bw
5 x 10lbs
4 x 20lbs
4 x 35lbs
4 x 45lbs
3 x 4 x 55lbs (25kg) (Couldn't finish the 5th rep on last set, very close)

Seated Cable Rows
3 x 7 x 140lbs (63.5kg)

Calf Raises
3 x 6 x 375lbs (170kg)

Rear Delts
3 x 15 x 10lbs (4.5kg)

DB Curls
3 x 10 x 30lbs (13.5kg)

OH Tricep Extension
3 x 15 x bar

Really happy with my speed on the bench. Very explosive on the way up, I love benching 4 times a week.

Today's Motivation:
[YT]E7mpGkG2jY4[/YT]
 
Bench - Smolov JR W2D1
6 x 6 x 205lbs (93kg)

DB Side Delts
3 x 15 x 12.5lbs (5.5kg)

Concentration Curls
3 x 5 x 45lbs (20.5kg)

DB Shrugs
3 x 7 x 105lbs (47.5kg)

Got my APEMAN STRONG t-shirts. Fucking loved them. Will wear it in a couple weeks when testing my Deadlift.

Also got my shipment of Protein, Creatine, Maltrodextrin, & Multivitamin. Love shopping online.
 
PR Strength Deadlift Program
Sumo Deadlift
5 x 396lbs (180kg)
5 x 364lbs (165kg)

Conv Deadlift
5x 364lbs (165 kg)

Snatch Grip Deadlift
7 x 309 lbs (140kg)
2 x 8 x 265 lbs (120 kg)

Stiff Leg Deadlift
20 x 154lbs (70kg)

GHR
3 x 20 x BW

I need to warm up more towards my main working set. I can still do it but I feel it would be easier.
 
Bench - Smolov Jr. W2D2
7 x 5 x 214lbs (97kg)

OH Press
3 x 3 x 135lbs (61kg)

Rear Delts
3 x 8 x 20lbs (9kg)

BB Calf Raises
3 x 8 x 385lbs (174.5kg)

Started pausing all my reps on the bench, want to feel really comfortable for the meet.

Flash_Monsta said:
Great work, Blood.
Click to expand...

Thanks Bro! Definitely my favorite training cycle so far, lots of deadlifts and benching.
 
Bench - Smolov Jr. W2D3
8 x 4 x 230lbs (104kg)

DB Side Delts
3 x 15 x 15lbs (7kg)

Hammer Curls
3 x 5 x 45lbs (20.5kg)

Facepulls
3 x 6 x 70lbs (31.5kg)

BB Shrugs
3 x 6 x 195lbs (88.5kg)

Light workout, saving it for tomorrow which will be insane.

Yes, I know, I post Hatebreed all the time, but this one I have to. This is the best breakdown ever, pumps me up everytime. Listen to the whole thing, but the breakdown is at 1:04

[YT]dKWz7Cyby0U[/YT]
 
Came by because I heard you are shredded as hell. Was not disappointed.

I'd be delighted to get even close to your "before" picture.
 
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