PR Power Physique

FINALS
Squats
8 x bar
7 x 135
5 x 225
3 x 275
2 x 315
1 x 340
1 x 365
1 x 375lbs (170kg) PR!

Bench
10 x bar
6 x 135
3 x 225
1 x 245
1 x 255
1 x 265

Sumo Deadlift
8 x 135
5 x 225
4 x 315
2 x 405
1 x 435
1 x 455
F x 475

I can't fucking believe I got a Squat PR after doing just hypertrophy for 3 months. My previous all time PR was 365lbs. I did lose some strength on Bench and Deadlift but it will come back really quick. I just didn't bench or deadlift much in the past cycles.

1RM I will use to design my next program:
Squats 375lbs
Bench 265lbs
Deadlift 465lbs
 
First Strength Meso - Week 1
Sumo Deadlifts
7 x 135lbs
6 x 225lbs
5 x 315lbs
1 x 365lbs
2 x 5 x 375lbs (170kg)

Squats
8 x 135lbs
6 x 225lbs
5 x 275lbs
2 x 4,3 x 305lbs (138kg)

Close Grip Bench
8 x bar
6 x 135
5 x 185
2 x 6 x 205lbs (93kg)

45 Deg Back Raises
2 x 8 x 35lbs (15.9kg)

Abs - Reverse 45 Deg Raises
2 x 8 x 35lbs (15.9kg)

Squats felt pretty hard but this program has auto-regulation built in so I'm not worried.

Feels like the new year started early, so packed in there!

Morning BW: 181lbs

Aleks Sytsevich said:
Extremely envious of the levels of jacked-Ed-tude in this thread.
Click to expand...

Flash_Monsta said:
Congrats, bruh.
Click to expand...

Thanks Homeboys!!
 
Bench (Comp Grip)
3 x 9 x 185lbs

Squat (Reg Stance)
3 x 9 x 225lbs

Chin-Ups (Neutral Grip)
3 x 9 x bw

Conc. Curls
3 x 9 x 20lbs

Str Up Bench
3 x 9 x 20lbs

Side Delts
3 x 10 x 10lbs

Glad to be back, took a full month off. I think this was a little bit too much for taking that much time off. Subscribed to a small commercial gym a block away from my new place. Fairly small but it's open 24/7.

Got my PMP certification, moved to a new house, and I'm now a full time student and work full time. Taking 5 classes this semester to try and graduate in Spring 2017.
 
JM Press
5 x 10 x 95lbs

Lunges
3 x 10 x 135lbs

Seated Cable Rows (Double handle)
5 x 10 x 90lbs

DB Flys
5 x 10 x 20lbs

Hammer Curls
3 x 10 x 25lbs

Cable Upright Rows
5 x 10 x 25lbs

When I said fairly small, I meant fucking tiny. There is 1 bench, 1 squat rack, 1 multi cable machine, 8 weight machines, and 10 treadmills.....
 
Front Squats
3 x 8 x 185lbs

BO Rows
3 x 9 x 135lbs

Calf Raises (Seated Leg Press)
3 x 10 x 210lbs

DB Bench Press
3 x 10 x 35lbs

Shrugs
3 x 10 x 55lbs

Cable Tris Pushdowns
4 x 10 x 32.5lbs

Good workout. Gym was pretty much empty which is both surprising and great.
 
Squats
4 x 9 x 230lbs

Bench
4 x 8,8,7,6 x 190lbs

Seated Cable Rows (Dual Pulleys)
4 x 10 x 90lbs

Conc. Curls
4 x 8 x 25lbs

DB Shrugs
4 x 10 x 60lbs

Tanning
100 min.
 
BB Bent Over Rows
4 x 9 x 140lbs

Tris Cable Pushdowns
5 x 10 x 40lbs

Seated Leg Curls
4 x 10 x 130lbs

Chest Flys Machine
4 x 10 x 70lbs

DB Side Delts
5 x 10 x 15lbs

Calf Raises (Seated Leg Press)
4 x 10 x 220lbs
 
Tuesday Jan 26:
Lunges
4 x 10 x 140lbs

JM Press
5 x 10 x 100lbs

Lat Pulldowns
4 x 10 x 70lbs

Shrugs
5 x 11 x 60lbs
 
Bench
2 x 12,10 x 185lbs

Leg Extensions
2 x 15 x 110lbs

Cable Pushdowns
3 x 10 x 47.5lbs

Lat Pulldowns
2 x 15 x 90lbs

Seated cable rows
2 x 10 x 90lbs

Leg Curls
2 x 15 x 110lbs

Conc Curls
2 x 10 x 25

DB Side Delts
3 x 12 x 15lbs

BB Calf Raises on a plate
2 x 10 x 225lbs

Just a quick pump before the pool.
 
BB Bent Over Rows
5 x 10 x 145lbs

DB Flys
5 x 10 x 35lbs

Conc Curls
5 x 10 x 25lbs

DB Side Delts
5 x 10 x 25lbs

Cable Pushdown
5 x 10 x 52.5lbs

Officially decided I hate DB Flys. They just make my shoulder feel weird. I'll probably do them with cable moving forward.
 
~1RM Max

Squats
1 x 355lbs
(Using 365lbs)

OH Press
1 x 145lbs

BB BO Rows
1 x 185lbs

Bench
(Using 265lbs)

Couldn't test my bench, bros curling/rowing on there.
I will start running 5/3/1 again. My goals are simple, show up and stick to a structured program.
Still debating which variations I will use, my main constraint is time.
I will also substitute deadlifts with rows, I can't deadlift at this gym.
 
5/3/1 Full Body Full Boring Week 1
Squats
15 x bar
10 x 95lbs
8 x 135lbs
7 x 185lbs
5 x 225lbs
5 x 250lbs
8 x 280lbs
5 x 250lbs
10 x 215lbs

Bench
12 x bar
10 x 95lbs
5 x 135lbs
5 x 165lbs
5 x 185lbs

BO Rows
10 x bar
8 x 70lbs
5 x 95lbs
5 x 115lbs
5 x 135lbs
5 x 145lbs

Opted for 5/3/1 Full Body Full Boring. It's only 3 days and it sticks to the core lifts. Figured I can always add a fourth day for assistance or merge 2 days if shit gets in the way.



btwrestler119 said:
Say it ain't so!
Click to expand...
Haha! I guess I could make it work if I go Sunday at 4 am...
 
I thought you were going to evolve? Not deadlifting, that's just uncivilized.
 
Aleks Sytsevich said:
I thought you were going to evolve? Not deadlifting, that's just uncivilized.
Click to expand...

I just don't have time to go there anymore. I have a full time job and full time student. This one gym, I dress for the gym and cross the street, no driving. I left and came back within 40 min today.
 
Aleks Sytsevich said:
I thought you were going to evolve? Not deadlifting, that's just uncivilized.
Click to expand...

I just don't have time to go there anymore. I have a full-time job and full-time student. This one gym, I dress for the gym and cross the street, no driving. I left and came back within 40 min today.

I will deadlift in 6 weeks, I promise.
stage-one-deadlift-clean-and-press-07072011.jpg
 
It doesn't work to train at the NAIT gym? It's not great, but you can deadlift there.
 
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