Power Physique

Congrats on 1K and with something left on the deadlift.

You should try to clean up your walkout on the squats. There is a lot of wasted energy there.
 
Doesn't count. Deadlift was sumo.

Kidding. Congrats on the 1k total.
 
Deadlift (Conv)
2 x 5 x 305#

Bench (10deg incline)
2 x 5 x 205#

Front squats
2 x 5 x 155#

BB Rows
2 x 5 x 155#

French Press
2 x 5 x 65#

I was inspired by that 10 a day comment, I'll just do 2 sets of 5.

Thanks all for the support!
 
BB Shrugs
3 x 10 x 155#

Curls
3 x 10 x 65#

Face pull
3 x 10 x black band

Flys
3 x 10 x 25# plates

Band flys
3 x 12 x black band

And the best...

Steinborn squat
3 x 10 x 155#

[YT]t47Fn4WJsSs[/YT]


Starting light on that Steinborn thing but I'm pretty happy with it. Can start working on my squat form again. I did my 3rd set on low bar and holy fuck did it feel better, I always squatted high bar.
 
Bench
5 x 10 x 155#

Calf raises single
3 x 20 x 55#plate

Snatch shrugs
5 x 10 x 155#

Reverse flys (0333)
5 x 10 x black band

French Press
5 x 10 x 55#plate

Lunges
10 x 155#
3 x 15 x 55#plate
 
Bench
5 x 5 x 205#

Lunges
3 x 8 x 80# (2plates)

Upper Chest
3 x 10 x Black Band

Lateral Raises
3 x 10 x Black Band

Quick workout. My calves are still sore from Saturday! Holy, I really need to train legs more, Deadlift did not do as much as I thought for my legs. My hamstrings are still sore as well.

2 big exams on Friday and I won't have much time to study tomorrow either. Project Delivery Systems and Concrete Design.

Workout > Study

Working tomorrow too. Gotta go to the shop to review shop drawings for approval before we submit them. Then my other job, meeting with a supplier of feedstock to discuss a long-term agreement.
 
Cube

Week1 day 1

Deadlift (conv)
5 x 2 x 330#

Block Pulls (3.5")
2 x 3 x 350#

Deficit DL (1.5")
1 x 2 x 310#
2 x 4 x 310#

BO Rows
3 x 15 x 95#

Good mornings
3 x 20 x bar

French Press
4 x 15 x 55#

Upper Chest
3 x 15 x black band

Feel like a million bucks. Starting a cycle with the cube really excited. Probably can't do the exact exact program but who cares, it'll be pretty damn close with what I have.

Got a new phone Galaxy note 2 it's fucking awesome and perfect for my work too.

Edit: Plank x 2.5min
 
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CUBE

Week 1, Day 2 (Rep Bench)

Bench
3 x 10 x 185#

Close Grip Bench
2 x 8 x 190#

Pause Bench @ 1"
3 x 10 x 170#

Upright Rows
3 x 20 x bar

Snatch Grip BN Press
3 x [15,13,15] x 65#

Flys
4 x 10 x 20#

Lateral Raise
3 x 15 x black band

Plank
2m45s


100% pumped for this program. Hopefully I can stick to it for more than 4-10 weeks :wink:
 
Cube

Week1 day 3, Explosive Squats

Squats (High Bar)
8 x 3 x 205#

Front Squats
2 x 5 x 210#

Pause Squats (Low Bar)
3 x 8 x 180#

BO Rows
4 x 6 x 155#

Lunges
3 x (8,8,10) x 155#

Shrugs
4 x 15 x 95#

Plank
3:00 min

Suicide Squats? Put my barbell between two chairs and started from the bottom. A little bit shaky, don't know if it'll work with heavier weights. If not, there's always the steinborn lift.

Just noticed my right lat is still much smaller than my left. This is bullshit.
 
Cube

Week 1 Day 4, BB Assistance

SOHP
5 x 6 x 115#

BB Curls
5 x 10 x 55#

Calf Raises
5 x 15 x 55#

Face Pulls
5 x 15 x Black Band

Pulls-Ups (Neutral Grip)
3 x 5 x BW+55#

Read delts raise
1 x 10 x 10#
4 x 10 x 5#

Planks
3 x 1:30min (30s rest)

Good workout while watching the fights.188.5# bw right now after eating, I'm gonna try to push for 190 and keep it there.
 
20 min jog + 10 min walk

Haven't run since I stopped fighting. Makes me miss fighting so much... I used to run all the time and think about fighting and life in general. It was a big part of my life, dedicated 3+ years training like a madman and doing a lot of sacrifices. I'm still thinking about getting a pro fight. In all honesty I could go back for 6 months and win a pro fight. I probably will, but I still want to compete in powerlifting first. Also gives me a reason to keep running at least once a week.
 
Cube

Explosive DL
8 x 3 x 270#

Block Pulls (3.5")
2 x 5 x 290#

Deficit DL (2.5")
2 x 8 x 265#

BO Rows
3 x 15 x 100#

Good Morning
3 x 15 x 65#

French Press
4 x 12x 65#

Planks
2 x 1:45min (30 sec rest)
1 x 2:00min

Still feels really good. Got a surprise for Friday.
 
Cube

Week 2 day 2, Heavy Bench

Bench
5 x 2 x 210#

Close Grip Bench
2 x 3 x 225#

Pause Bench @ 1"
2 x 6 x 205#

Klolov Press
3 x 8 x 95#

Flys
4 x 10 x 20#

Upper Pec
3 x 10 x black band

Lateral Raise
3 x 10 x black band

Abs Wheel
3 x 12 from knees

Finally found my abs wheel. Still a solid 188.5 bw.
 
Cube

Week 2 day 3, Rep Squats

Squats
3 x 8 x 210#

Front Squats
2 x 6 x 225#

Pause Squats
1 x 10 x 205# (no pause...)
2 x 10 x 205#

BO Rows
3 x 8 x 155#

Lunges
3 x 10 x 155#

Shrugs
3 x 8 x 155#

Abs Wheel
3 x 13

Bad workout. Still hung from Wednesday, got wasted, didn't sleep and lost 5# doing "cardio". I forgot to pause my squats.

On the plus side, I bought Squat Stands!! Fucking happy. I'll post pics of my little setup soon.
 
Cube

Week 2 day 4, Assistance

SOHP
5 x 6 x 120#

BB Curls
5 x 11 x 55#

BB Calf Raises
5 x 20 x 130#

Pull-ups (Neutral Grip)
3 x 6 x BW+55#

Face Pulls
5 x 16 x black band

Rear Delts
5 x 12 x 5#

Abs Wheel
1 x 30

Good workout. Really like the weighted chins.
 
20 min jog + 10 min walk

Hope it helps with the soreness in my legs Haha.

Contemplating competing in Powerlifting on May 3, I got so many questions I need answered before that, if you can help please say so. Thanks!
 
Cube

Week 3 Day 1, Rep Deadlift

Deadlift (Sumo)
2 x 12 x 290#

Block Pulls ( 3.5")
2 x 7 x 315#

Deficit Deadlifts (2.5")
3 x 8 x 270#

BO Rows
3 x 18 x 95#

Good Mornings
3 x 20 x BW

French Press
4 x 13 x 65#

Abs Wheel
3 x 14

Really tired, rush workout. Sent my APU application and my Event application today. It's ON!!!
 
Cube

Week 3 day 2, Explosive Bench

Bench
8 x 3 x 170#

Close-Grip Bench
2 x 5 x 185#

Pause Bench @ 1"
3 x 8 x 160#

Military Press
3 x 15 x 65#

Flys
4 x 12 x 20#

Lateral Raises
3 x 12 x black band

Upper Pec
3 x 12 x black band

Abs Wheel
3 x 15

Good Workout. Thankful for the light workout, that Rep DL totally kicked my ass on Monday.
 
Cube

Week 3, Day 3, Heavy Squat

Squat
1 x 2 x 265# (Belt)
1 x 3 x 315# PR
4 x 2 x 265#

Front Squat
1 x 1 x 275# (beltless)
1 x 1 x 280# (belt)
1 x 1 x 285# PR

Pause Squat
2 x 5 x 225#

BO Rows
3 x (9,9,10) x 155#

Lunges
3 x 15 x 95#

Shrugs
3 x 9 x 155#

Abs Wheel
2 x 12 (Knees)
1 x 3 (Full)


My max ever was 1x315 a couple weeks ago. I think I'll use 315# as my opener now. Also I finally made it on the sherdog whiteboard.

First workout ever using a belt, I don't know if any of this has to do with the belt, but it feels great.

Started the full body abs wheel as well.

Edit:
[YT]QsbZIUlfM8c[/YT]
 
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