PR Power Physique

[JimRussel]

What were you running when those pics were taken?

 

[Bloodhy]

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.

Thanks! I was 175 on the after. Wait until you see the after-after, I'm trying to hit 205 for my PL meet.

What were you running when those pics were taken?

I took 3 months of one on one coaching with Renaissance Periodization. Custom diet and training program. 6 days a week, hit the compound lifts but also all body parts twice a week. The split would change every 4 weeks. No cardio.

 

[JimRussel]

I took 3 months of one on one coaching with Renaissance Periodization. Custom diet and training program. 6 days a week, hit the compound lifts but also all body parts twice a week. The split would change every 4 weeks. No cardio.

I meant AAS-wise, but I think you knew that.

 

[Bloodhy]

Deficit Deadlift 2.5"
8 x 353lbs (160kg)
4 x 4 x 333lbs (151kg)

Snatch Grip Deadlift
2 x 309lbs (140kg)
4 x 5 x 287lbs (130kg)

Wide Grip Lat Pulldown (Double Pulley)
5 x 10 x 50lbs (22.5kg)

I meant AAS-wise, but I think you knew that.

I'm not sure what AAS means, but I'm assuming it's special supplement. I'm 100% natty. Lean 175 is pretty standard.

Edit: I did count all my macros and apply meal timing and food composition for 3 months, from 183 to 175

 

[Tosa]

Deficit Deadlift 2.5"
8 x 353lbs (160kg)
4 x 4 x 333lbs (151kg)

Snatch Grip Deadlift
2 x 309lbs (140kg)
4 x 5 x 287lbs (130kg)

Wide Grip Lat Pulldown (Double Pulley)
5 x 10 x 50lbs (22.5kg)

Saw you at evolve today. Wasn't sure, so I didn't come up and say "Hi, I'm from the internet", but reading your workout, now I know.

 

[Bloodhy]

Saw you at evolve today. Wasn't sure, so I didn't come up and say "Hi, I'm from the internet", but reading your workout, now I know.

Haha I thought so too. I wasn't sure as you were using the powerlifting stance on the bench, and I know you're not using the leg drive right now. I thought you'd have feet on the bench or something.

 

[Tosa]

Haha I thought so too. I wasn't sure as you were using the powerlifting stance on the bench, and I know you're not using the leg drive right now. I thought you'd have feet on the bench or something.

I drive through my heels, so setting up on the toes is enough for me not to use leg drive.

 

[Bloodhy]

I drive through my heels, so setting up on the toes is enough for me not to use leg drive.

Do you plan on making the switch yet?

 

[Tosa]

Do you plan on making the switch yet?

To benching with heels up? Or back to leg drive?

I used to bench with heels up, but learned to bench with flat feet because it's required in the CPU. Since any might I'd do in the near future would almost certainly be CPU, I won't be switching back. I didn't like it at first, but now I prefer it - I think It's a tighter set-up, although the arch is smaller (I also find it easier to teach).

I'll switch back to using leg drive (as well as increase rest time, decrease reps/sets) as ramping up the weight necessitates it, but I only have a rough time frame in mind. It seems like I'm getting something out of it, as the heavier work done first feels really good, so I might keep in the leg drive free benching as assistance.

 

[JauntyAngle]

Thanks! I was 175 on the after. Wait until you see the after-after, I'm trying to hit 205 for my PL meet.

Ha, I want to see that. You should put all three pics together.

 

[Bloodhy]

Bench - Smolov Jr. W2D4
10 x 3 x 245lbs (111kg)

 

[Bloodhy]

Bench - Smolov Jr W3D1
6 x 6 x 215lbs (97.5kg)

DB Side Delt Raises
3 x 15 x 15lbs (7kg)

Conc. Curls
3 x 3 x 50lbs (22.5kg)

DB Shrugs
3 x 7 x 110lbs (50kg)

 

[Flash_Monsta]

Hey buddy, thanks for those peak week nutrition tips. I defo feel that I came in much tighter than I would have if I just did my own thing. Nice one.

 

[Bloodhy]

PR Strength Deadlift Program

Sumo Deadlift
5 x 410lbs (186kg)
5 x 377lbs (171kg)
5 x 364lbs (165kg)

Conv. Deadlift
5 x 353lbs (160kg)

SLDL
2 x 7 x 309lbs (140kg) (Deadstops)
2 x 7 x 309lbs (140kg) (Touch&Go)

GHR
5 x 5 x 25lbs

Hey buddy, thanks for those peak week nutrition tips. I defo feel that I came in much tighter than I would have if I just did my own thing. Nice one.

Congrats on winning, Pics looks tight AF!

 

[Bloodhy]

Bench - Smolov Jr. W3D2
7 X 5 X 225lbs (102kg)

OH Press
1 x 135lbs
1 x 145lbs
1 x 155lbs
1 x 165lbs (74.8kg) PR +10lbs
1 x 170lbs (77.1kg) PR +15lbs

DB Rear Delts
3 x 8 x 22.5lbs (10.2kg)

BB Calf Raises
3 x 8 x 395lbs (179kg)

OH Press 165:
[YT]b5WCgZtpHVU[/YT]

OH Press 170:
[YT]9Qm_SHiIafk[/YT]

 

[Bloodhy]

Bench - Smolov W3D3
8 x 4 x 240lbs (109kg)

DB Side Delt Raises
3 x 15 x 17.5lbs (8kg)

Hammer Curls
3 x 5 x 50lbs (22.5kg)

BB Shrugs
3 x 6 x 205lbs (93kg)

Facepulls
3 x 6 x 75lbs (34kg)

My right wrists hurt like a bitch. I took a wrong grip on one of the sets yesterday and now it hurts after every set. I'm still really hoping to bench 300lbs next week.

 

[SexyMahnaz]

PB after a smolov session - lol. Cheeky as fuck. Very nice. Good luck on the last day.

 

[Bloodhy]

Sumo Deadlifts
10 x 368lbs (167kg)

Pause Deadlifts (4 sec right off the Floor)
Sumo
2 x 5 x 265lbs (120kg)
Conv.
2 x 5 x 265lbs (120kg)

Box Squats
3 x 10 x 275lbs (125kg)

Back Raises
1 x 5 x 95lbs (43kg)

Wide Grip Lat Pulldown
4 x 8,8,8,10 x 125lbs (56.5kg)

PB after a smolov session - lol. Cheeky as fuck. Very nice. Good luck on the last day.

Thanks SM! Haven't had a 1RM PR in 4-5 months. Feels really good, especially on OH Press.


AM Bodyweight: 191lbs (86.6kg)

 

[Bloodhy]

Bench - Smolov Jr. W3D4
10 x 3 x 255lbs

DONE! This last day waa tougher than I thought, barely slept so that's why. The bar path was all over the place and my elbows were starting to flare out on the last few reps...

 

[Bloodhy]

PR Strength Deadlift Program

Sumo Deadlift
5 x 430lbs (195kg)

Pause Deadlift (1 sec right off the floor)
Sumo
2 x 8 x 285lbs (129kg)
Conventional
8 x 285lbs (129kg)

Box Squats
5 x 315lbs (143kg)

GHR
4 x 10 x BW

That 5 x 430lbs was easy as fuck. I can't wait to see my 1RM when I test it next week.

Bench 1RM Test tomorrow!