Power Physique

Strength Meso #1 - Deload
Sumo DL

2 x 4 x 185 lbs

Low Bar Squat

2 x 4 x 135 lbs

Pause Bench

2 x 4 x 135 lbs

DB Upright Rows

2 x 5 x 25 lbs

Conc. Curls

2 x 4 x 25 lbs

Crunches

3 x 10
 
Strength Meso #2 - Week 1 Day 1
Paused Bench

2 x 7,6 x 255 lbs

Sumo DL
2 x 6,6 x 380 lbs

Low Bar Squat
2 x 5,5 x 315 lbs

GHR
2 x 5,5 x bw+25

Paused Ab Wheel 2"
2 x 5,5 x bw

BW Post Gym: 192 lbs

Had to start with bench as racks were taken. Hips and kness felt great, nothing bothered me. Dialing the diet now as I've gotta lose ~ 9 lbs in the next 9 weeks.

 
Strength Meso #2 - Week 1 Day 2
High Bar Squats

5 x 5,5,5,4,4 x 315 lbs

Wide Grip Bench

2 x 7,6 x 245 lbs

Overhand Pull-Ups
2 x 5,5 x 192+20 lbs

EZ Upright Rows
2 x 6,6 x 100 lbs

Decline Abs
3 x 20,12,8 x bw

I raise my heels on 5lbs plates when I do high bar squats to add focus on the quads. #Fuckolyshoes #Chucksforlife

 
Strength Meso #2 - Week 1 Day 3
Sumo DL

3 x 6 x 385 lbs

Low Bar Squats

3 x 5 x 315 lbs

One Arm DB Rows

2 x 7 x 90 lbs

DB Side Delts

2 x 7 x 30 lbs

Candlesticks
2 x 7 x bw

Deadlifts
DLs felt great, even better than Monday. I need to bring my arms from in front of me to my side to tuck them in in front of my lats. I figured that in the squat a while ago, but it just clicked on the deadlift now. I have done 5 sets of 6 deadlifts this week and the last few reps were not tiring. The muscles felt tired but the CNS felt great.

Squats
I have done 10 sets of 5 squats this week. This must be close to my MRV as the last few reps were quite a bit harder. I always thought Squats caused more fatigue for me, so I'm thinking about leaving the squats at 10 sets and adding a couple sets of deadlifts.

 
Strength Meso #2 - Week 1 Day 4
Pause Bench

4 x 7,5,5,5 x 255 lbs

High Bar Squats

2 x 3 x 225 lbs

Lat Pulldowns

2 x 8 x 130 lbs

EZ Upright Rows

2 x 7 x 100 lbs

Hammer Curls

2 x 7,6 x 35 lbs

Straight Cable Twists

2 x 8 x 30 lbs

Sleep was inadequate all week which impaired my recovery. I added a 5th day (fluff stuff) in the last cycle, but I will skip it in this one; I am getting close to my meet and junk volume is unnecessary. There will be a peaking meso after this one.




 
Strength Meso #2 - Week 2
Sumo DL

2 x 5 x 405 lbs

Low Bar Squats

2 x 4 x 330 lbs

Paused Bench

3 x 4 x 265 lbs

DB Side Delts

2 x 10 x 30 lbs

Hammer Curls

2 x 8 x 40 lbs

Decline Abs

2 x 15

BW Post Gym:
189 lbs

 
Strength Meso #2 - Week 2 (Friday)
Sumo DL

2 x 5,5 x 405 lbs

Low Bar Squats

2 x 4,4 x 330 lbs

Paused Bench

3 x 3,3,3 x 265 lbs

EZ Upright Rows

2 x 6 x 100 lbs

Lat Pulldowns

2 x 10 x 130 lbs

Crunch Machine

2 x 5 x 150 lbs

Love the new layout, much more modern!
 
Strength Meso #2 - Week 3 Day 1
Paused Bench

3 x 4,5,4-1/2 x 275 lbs

Sumo DL
2 x 6,6 x 380 lbs

Low Bar Squat
2 x 5,5 x 315 lbs

GHR
2 x 5,5 x bw+25

Paused Ab Wheel 2"
2 x 5,5 x bw

Benching 5 reps at 275 is a lifetime PR. Great workout.

 
Strength Meso #2 - Week 3 Day 2
High Bar Squat

2 x 3,2 x 340 lbs

Wide Grip Bench

3 x 4,4,4 x 265 lbs

Chin-ups

5 x 5,5,5,5,5 x bw

EZ Upright Rows

3 x 5,5,5 x 100

Decline Abs

3 x 25,23,21 x bw
 
Strength Meso #2 - Week 3 Day 3
Sumo Deads

3 x 4 x 415 lbs

Low Bar Squats

3 x 3,4,4 x 340 lbs

One Arm DB Rows

3 x 8,8,8 x 95 lbs

DB Side Delts

3 x 9,8,8 x 30 lbs

Hammer Curls

3 x 6,6,6 x 30 lbs

Modified Candlestick

2 x 9 x bw

Guys... I got accepted into the MBA!!!!!! Words cannot express how proud I am.
Throwback to page 1 of this thread where a young boxer couldn't squat for shit... I have come a long way, and it's just getting started!! #Hardwork
 
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Strength Meso #2 - Week 3 Day 4
Pause Bench

4 x 4,3,3,3 x 275 lbs

High Bar Squats

2 x 3 x 245 lbs

Lat Pulldowns

3 x 10,9,8 x 135 lbs

EZ Upright Rows
3 x 6,6,6 x 110 lbs

Hammer Curls
3 x 6,6,6 x 45 lbs

Cable Trunk Rotations
3 x 8 x 37 lbs

 
Strength Meso #2 - Week 4 Day 1
Paused Bench

4 x 3,4,3,3 x 285 lbs

Sumo DL
3 x 4,4,3 x 425 lbs

Low Bar Squat
2 x 1,1 x 345 lbs

GHR
3 x 5,5,5 x bw+45

BW Post Gym: 190 lbs
 
Strength Meso #2 - Week 4 Day 2
High Bar Squats

5 x 5,5,5,5,5 x 315 lbs

Wide Grip Bench

2 x 5,4,3 x 245 lbs

Underhand Pull-Ups
3 x 8,8,8 x bw

EZ Upright Rows
3 x 5,5,5 x 110 lbs

BW Post Gym: 190 lbs
 
Strength Meso #2 - Week 4 Day 3
Sumo DL

3 x 5 x 425 lbs

Low Bar Squats

5 x 4,4,4,3,5 x 325 lbs

DB Side Delts

3 x 6 x 35 lbs

Lat Pulldowns (dual pulley)

3 x 8 x 60 lbs

 
Strength Meso #2 - Week 4 Day 4
Pause Bench

4 x 3,3,2,1 x 285 lbs
1 x 3 x 275 lbs

High Bar Squats

3 x 3 x 275 lbs

Chins-Ups

3 x 5 x bw+45 lbs

Hammer Curls

3 x 10 x 30 lbs

DB Side Delts
3 x 10 x 30 lbs

Straight Cable Twists

3 x 10 x 37.5 lbs
 
Strength Meso #2 - Deload Day 1
Pause Bench
2 x 4 x 185 lbs

Sumo DL

2 x 3 x 275 lbs

Low Bar Squats

2 x 4 x 225 lbs

Hammer Curls

2 x 5 x 35 lbs

Paused Abs Wheel 2"

2 x 4 x bw
 
Strength Meso #2 - Deload Day 2
High Bar Squats

2 x 3 x 225 lbs

GHR

2 x 5 x bw

Wide Grip Bench

2 x 4 x 185 lbs

Chin Ups

2 x 5 x bw+25 lbs

EZ Upright Rows

2 x 5 x 70 lbs

 
Good work up in here Bloodhy, nice benching especially.
 
Strength Meso #2 - Deload Day 3
Sumo DL

1 x 6 x 195 lbs

Low Bar Squat

1 x 6 x 150 lbs

One Arm DB Rows

1 x 8 x 45 lbs

DB Side Delts

1 x 8 x 15 lbs

Condensed my sets. Second half deload is really light.

Good work up in here Bloodhy, nice benching especially.

Cheers MilkMan! Shooting for some big PRs at the meet!
 
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Strength Meso #2 - Deload Day 4
Wide Grip Bench

1 x 8 x 135 lbs

Low Bar Squats
1 x 8 x 135 lbs

Upright Rows
1 x 8 x 60 lbs

Hammer Curls
1 x 8 x 25 lbs

Lat Pulldowns
1 x 8 x 70 lbs

Hit the gym with two of my longtime friends from school. I wrote them a program beforehand and ran them through it showing them how to do each exercise. Had a great time. I forgot just how green beginners could be; I'll have to re-write the program with safer exercises!
 
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