PR Power Physique

Cube

Week 9, Day 1, Rep Deadlift

Deadlift
3 x 4 x 375#

Block Pulls
2 x 4 x 385#

Deficit DL
2 x (3,4) x 340#

BO Rows
3 x 12 x 155#

Front Squat
3 x 10 x 155#

Snatch Grip DL
3 x 10 x 155#

Abs Wheel
3 x 5

I'll need help with my assistance after my meet. Idk if what I'm doing is half right or not. I feel like my assistance is just as tough as the first half of my workout.
 
Last edited:
Cube

Week 9, Day 2, Explosive Bench

Bench
5 x 2 x 205#

Close Grip Bench
3 x 5 x 210#

Pause Bench
3 x 6 x 185#

SOHP
1 x 20 x Bar

Rush is not even the word, finals finals finals.
 
Cube

Week 10, Day 1

Squat
3 x 8 x 95#

Bench
3 x 8 x 95#

Deadlift
3 x 8 x 155#
 
Event planning

So I gathered the most recent PRs to try and prepare my first meet:

Squat
1 x 340# (Mar 28)

Bench
1 X 275# (April 16)

Deadlift
1 x 445# (Mar 31)


Mar 24, Tested my 3RMS as the following, before beating all my PRs:
Squat 315
Bench 250
DL 400


If I go 91% of my current PRs:
Squat 315
Bench 250
DL 405

Current planned openers:
Squat 315#
Bench 260#
DL 405#

Second attempts
Squat 335#
Bench 270#
DL 430#

Third
Squat 350#
Bench 280#-285#
DL 455#

I don't know if I'm being too conservative or what but I'd really much get a 5# PR than to fail a 10# PR attempt. I'm basically going for my 5# PRs on the bench and 10# on the Squat and DL on the third attempts.
 
Cube

Week 10, Day 2

Pause Bench
3 x 1 x 200#

Still pretty tired. School stress finally released, tough training cycle, big grad weekend, and now the new job. It's getting better and I'm pumped for Saturday. Really hoping to break some PRs.
 
Good luck, man. Also, consult this before the meet:

KillIt2.jpg
 
FIRST MEET

Squats
314# Good
325# Good
336# Good

Bench
259# Good
264.5# Good
275.5# Fail

Deadlift
408# Good
435.5# Good
452# Good PR 7#

First meet, I had a blast. I had a bad day in the sense that I was feeling like shit going in. Barely slept. I was a bit stressed on my first squat attempt but then all was good, everybody was nice and it was easy to ask questions as to what was next. It sounds simple but there's lots to think about.

I forgot to take my rack height, looked like a newb on my first attempt getting rack height in front of the crowd. I didn't know the attempt had to be in 2.5kgs increment (100kg, 102.5kg, 105kg) so I had to change that.

Squat: I had some left in the tank but I felt like shit at the beginning so I played it safe. Pulled 336 and my PR is 340, close enough.

Bench: I did 275 in the gym no prob, with a pause, but it just wasn't there at the meet, I was really close though, 3/4 of the way up.

Deadlift: Best part of the meet by far. Everybody is pumped here and just wanna give everything they have. I'm really proud I finished in force and got that PR.

Thanks A LOT to Fighting Sprite. Your advice on the meet and guidance on picking the attempts greatly helped me. Felt confident, still didn't think it could be that stressful though hahah.

I'll make a video mix with my recorded attempts soon. Now to celebrate!
 
Thanks guys.

Finally finished the video, enjoy:

[YT]uJYofurrfq0[/YT]

I will stop logging here for a little while. I need a break from the computer for the summer. I also don't plan on re-running the Cube right away. My body is beat up more than I thought, that shit works but it's tough. I'll probably run 5/3/1 for a while to maintain my gains and then we'll see. Now that I finally have some free time I don't know how I'll use it. I'm debating going back to some kind of fighting, maybe getting a blue belt in BJJ, or just prepare for the next Powerlifting meet in November. Hope everyone has a great summer!
 
What's up bitches!

I'm back stronger than ever! Actually not but I'm on my way there...
I've been just fcking around all summer, going to the gym and training whatever I felt like, doing lots of running. I'm currently on my second cycle of 5/3/1 for bodybuilding, and I skipped the deload. I will take a deload next week. I'm still just under or bang on 180 lbs body weight.

Monday I did OH Press 1x8x135lbs

Today:
Deadlift

5 x 145#

5 x 185#

3 x 225#

5 x 275#

3 x 315#

8 x 345#

3 x 315#

12 x 275#

Chinups
4 x 10

DB Rows
4 x 15 x 25#DB

Back extensions
4 x 20

Abs Wheel rollout
2 x 5
2 x 6
 
Readings/personal:
I'm reading The New Psycho-Cybernetics right now. It's like Nietzsche on steroids. Really good book about self-development that comes at a perfect time in my life. Just got out of a 3 years relationship about a month ago. I have a date tomorrow that I'm pretty excited about too. This book is basically about transforming your self-image and using some basic principles to eliminate counter-productive thoughts. It tells you how to open up and use creativity as a mean to self-expression. It's perfect for me anyway.

Bench
5 x bar

5 x 95#

5 x 145#

3 x 165#

5 x 205#

3 x 215#

8 x 225#

20 x 135#

DB Bench
4 x 12 x 40#

Dips
4 x 11 x BW

Flys
4 x 10 x 27.5#

Triceps cable pushdown
4 x 12 x 62.5#

Low Cable Flys
4 x 10 x 17.5

Cable obliques
3 x 10 x 22.5#
 
I had totally forgot about it but you got me thinking a lot now...

IDK where my 1RM stand right now but I'm pretty sure they're not as high as they were last meet. I'm supposed to deload next week, but I suppose I could test my 1RM max.

That would only leave me with 3 full weeks of training with 1 week of deload pre-meet. I can only think of running a double smolov jr (DL+Bench) to get decents numbers there. My squat would still be lagging as always though but my total might increase.

At the very least, I could compete in the proper weight class this time haha. I was 84.5kg in the 93kg class last time instead of 83kg. My total would have had me 5th place out of 6 though so it's nothing impressive...

I loved doing double smolov last time though so I might end up doing that anyway.

How's your training going? Any meet soon on your side?
 
Bloodhy said:
I had totally forgot about it but you got me thinking a lot now...

IDK where my 1RM stand right now but I'm pretty sure they're not as high as they were last meet. I'm supposed to deload next week, but I suppose I could test my 1RM max.

That would only leave me with 3 full weeks of training with 1 week of deload pre-meet. I can only think of running a double smolov jr (DL+Bench) to get decents numbers there. My squat would still be lagging as always though but my total might increase.

At the very least, I could compete in the proper weight class this time haha. I was 84.5kg in the 93kg class last time instead of 83kg. My total would have had me 5th place out of 6 though so it's nothing impressive...

I loved doing double smolov last time though so I might end up doing that anyway.

How's your training going? Any meet soon on your side?
Click to expand...

I just wait for one in a few months when you can get some real prep and real progress in. I just had a meet so I'm just trying to accumulate some volume. It's going well, though. Next meet isn't for a long while. I'm moving to Thailand in the me t several weeks and not coming back until April or May. Probably toronto super show in June.
 
Moving to Thailand!? That's crazy I'm sure you'll have a blast. Hopefully you don't lose too much strength. You going to train Muay-Thai or just visiting the country?

Training:
I knew my Squat was lagging but didn't think it was this bad. Maybe it's because I'm still sore from the Deadlifts on Wednesday. Press, Bench, and DL I did 8 reps on my AMRAP working set. Squats I did 5... At least it projects my 1RM to be pretty close to what it was before.

Squats
5 x 125#
5 x 155#
3 x 185#
5 x 235#
3 x 265#

5 x 295#

1 x 305# Joker set
3 x 265#
12 x 235#

Calves Leg Press
4 x 25 x 180#

Leg Curls
4 x 13 x 150#

Leg Extensions
4 x 13 x 145#

Crunches
4 x 30

Curls
(10,9,8,5) X 32.5#

Nutrition:
I will start counting my Macros. I need to set a fitness goal and work towards it, and it will include cleaning my diet. Here's what made me realize how much easier it could be, great article:
http://www.athleticsc.com/a-college-athletes-guide-to-eating-on-a-budget/
 
Deload week

OH Press
10 x bar
5 x 95#
4 x 115#
3 x 135#

BB Upright Rows
4 x 15 x 65#

DB OH Press
4 x 10 x 22.5#

Reverse DB flys
4 x 15 x 10#

Curls
2 x 12 x 30#
2 x 8 x 30#

Lateral Raises
4 x 10 x 10#

Crunches
4 x 30
 
Bloodhy said:
Moving to Thailand!? That's crazy I'm sure you'll have a blast. Hopefully you don't lose too much strength. You going to train Muay-Thai or just visiting the country?
Click to expand...

Losing strength hasn't really entered my mind. I'll still be training as much as I am here. Training muay thai doesn't really appeal to me all that much. Finding another scrub tourist who thinks he's tough and going a couple rounds, perhaps a pint or two into the night? That's a little more appealing. I'll be spending most of my time diving and drinking on the beach. I'm also going to see the Philippines and Cambodia for sure, possibly Japan and Australia depending on how much money I have, and if I get a multiple entry visa.
 
Deload Week

Deadlift Conv.
5 x 135#
5 x 185#
3 x 225#
4 x 275#
3 x 315#

2 x 350#

Rows "Machine"
4 x 15 x 45#

Chin-ups
4 x 10

Back extensions
4 x 10

Abs Wheel Rollout
4 x 5

Facepulls
4 x 10 x 35#

I was watching Pete Rubish deadlifting last night and it motivated to do Conv. Not sure I like it but I probably just gotta get used to it. I'll try playing with it a little bit but so far I like sumo way better. There has to be more of a synergy between Sumo DL and Wide squats anyway.
 
Deload week

Bench
10 x Bar
5 x 95#
5 x 135#
4 x 185#
3 x 225#


DB Bench
4 x 12 x 40#

Dips
4 x 12

Flys
4 x 12 x 35#

Cable Tris
4 x 12 x 65#

Low Cable Flys
3 x 10 x 20#

Cable Tris Wide Grip
3 x 25 x 40#

Abs Mixed
3 x 50


Bodyweight AM: 179.2#
 
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