Power Physique

NPAA Canadian Championship Prep - 11 weeks out
Metabolite Focus Week 3

AM
One Arm DB Rows
5 x 18,16,14,12,10 x 65 lbs

Chest Supp. Rows + Cable Rows Superset
5 x 50+90 lbs
14+14
12+12
10+10
9+9
8+8

Wide Grip Pulldowns
4 x 15 x 90 lbs

Cable Curls - 45 deg grip
4 x 15 x 35 lbs

Cable Upright Rows
4 x 18,17,16,15 x 35 lbs

Smith Shrugs + Decline Abs Superset
4 x 220 lbs+bw
18+20
17+20
16+20
15+15

PM
Kickboxing Class
Left Hook + Right Kick
Switch kick + Right Elbow
1-2-3, Right kick, 1-2
Double Right Kick + Double Left Kick

 
NPAA Canadian Championship Prep - 11 weeks out
Metabolite Focus Week 3

PM
Pull Ups 45 deg outside grip (Giant Set: 70)
12,9,7,6,2,5,5,4,5,4,2,3

Assisted Medium Grip Chin Ups
5 x 10,9,8,7,6 x -45 lbs

RTS Row Machine
4 x 20 x 45 lbs each

BO BB Shrugs
4 x 25,24,23,22 x 110 lbs

Cable Facepulls
4 x 20 x 45 lbs

Cable Curls Rope Grip
4 x 20 x 32.5 lbs

Trained on Friday but didn't log. I felt like shit so I had a feel good workout, mostly shoulders & arms.
All that I ate this weekend, we'll pretend it didn't happened...
Bodyweight: Classified

 
NPAA Canadian Championship Prep - 10 weeks out
Metabolite Focus Week 4 - Tuesday

Incline DB Bench
6 x 18,15,11,8,7,6 x 65 lbs

Cable Flys + CG Push Ups Superset
6 x 15+15 x 20lbs + bw

Medium Grip Incline Bench (Giant Set: 100@95lbs)
10,9,8,7,8,7,8,9,7,8,12,7

DB Side Delts
5 x 15,14,13,12,11 x 20 lbs

Hammer Curls
5 x 15,14,13,12,11 x 30 lbs
 
NPAA Canadian Championship Prep - 10 weeks out
Metabolite Focus Week 4 - Wednesday
Leg Press
3 x 20,17,17 x 410 lbs
3 x 17,16,15 x 360 lbs

Calf Raises
7 x 20,19,15,15,15,15,15 x 360 lbs

Seated Leg Curls
3 x 19,16,16 x 160 lbs

Cable Pushdowns Rope Grip
6 x 15,14,13,12,11,10 x 40 lbs

Hanging Knee Raises
5 x 20 x bw

 
NPAA Canadian Championship Prep - 10 weeks out
Metabolite Focus Week 4
One Arm DB Row
6 x 18,16,12,11,10,9 x 70 lbs

Chest Supp Rows + Cable Rows Superset
6 x 50+100 lbs
14+14
12+12
10+10
9+9
8+8
7+7

Wide Grip Pulldowns
5 x 15,14,13,12,11 x 100 lbs

Cable Curls 45 deg inside gripe
5 x 15 x 40 lbs

Cable Facepulls
5 x 20,16,15,14,13 x 40 lbs

Smith Shrugs
4 x 18,12,10,9 x 240 lbs

Finished watching 13 Reasons Why, what a show! I have an idea on what the second season might look like.

 
NPAA Canadian Championship Prep - 10 weeks out
Metabolite Focus Week 4
DB Flat Bench
6 x 19,12,10,7,7,7 x 70 lbs

High Cable Flys
6 x 20,20,19,18,17,16 x 22.5 lbs

Incline Wide Grip Bench
5 x 12,10,7,7,7 x 115 lbs

High Incline DB Press
5 x 17,12,10,8,7 x 45 lbs

DB Side Delts
5 x 16,12,10,10,8 x 22.5 lbs

Cable Tris + Curls Superset
3 x 42.5lbs
15+15
15+12
15+10
30

Posing
5 min

I'm incorporating some of Champ Champ's moves into my posing routine. I'll open with this to shock the audience into remembering me:

 
NPAA Canadian Championship Prep - 10 weeks out
Metabolite Focus Week 4
Sumo Deadlifts
3 x 15 x 245 lbs

BB Good Mornings
3 x 10 x 85 lbs

Sissy Squats
3 x 25 x bw

Seated Leg Curls
3 x 20,15,13 x 160 lbs

Cable Pushdowns - Close Grip
4 x 20,16,13,10 x 50 lbs

BB Calf Raises
7 x 30,25,22,20,16,12,10 x 155 lbs

What an amazing feat by the man himself, Gregor McConor. He made MMA fans proud and surpassed what everybody expected of him. This fight cements his legacy as one if not the most amazing MMA fighter to ever live. He is the definition of a martial artist and his will is unbreakable. Very inspiring.

 
NPAA Canadian Championship Prep - 9 weeks out
Metabolite Focus Week 4

PM
Pull Ups 45 deg inside grip (Giant Set: 100)
13+9+5+5+5+5+5+5+5+5+5+5+5+4+4+4+4+4+3

Assisted Medium Grip Chin Ups
5 x 15,14,13,12,11 x -70 lbs

Cable Facepulls
5 x 20 x 50 lbs

RTS Row Machine
5 x 20 x 50 lbs each

Smith Shrugs
5 x 30,25,22,18,15 x 115 lbs

Cable Curls Rope Grip
5 x 30,25,20,15,10 x 35 lbs

This is fucking exciting. I'm 9 weeks out but I absolutely have to deload this week, I'm dead and my metabolism is slow as hell so I think I overreached. That leaves me 8 weeks of training, but the Hypetrophy program I have been on this whole year is 4 weeks on then 1 week deload which complicates things...

Jeremy Buendia's coach JUST came out with an 8-week program, high in volume. I know it's not the program Buendia is on, but it's the same coach and it has to be at the very least decent. It starts on Friday right after my deload. I think I'll give it a shot!

I just got access to the first week, it's five days training, two mesos with no deloads in between. The first one seems to be high volume but low reps (5-8) and the second one is supposed to focus on metabolites. It doesn't say what weights to use, or when to use the metabolite techniques. Seems to be very high in volume given the amount of sets per workout, and the variability is high as well with up to 11 different exercises on the same day. That's about 40 working sets on that day for the first week, I wonder how they can overload from here.

Split goes like this: (Edit: this is a bro-split)
Legs
Chest & Tris
Rest
Back & Bis
Shoulders, Delts & Traps
Tris & Bis
Rest

On the positive side, it should be easy to recover from because you don't hit body parts twice a week except for arms and there's two rest days which allows for more cardio.
On the negative side, the rep ranges are quite low, and there's no instructions on when to use the metabolites.
The variability is high, but if I'm going to compete, might as well throw everything but the kitchen sink to my body in terms of new stimuli.

 
Last edited:
NPAA Canadian Championship Prep - 9 weeks out
DELOAD
Pause Bench
2 x 7 x 185 lbs

Paused Seated Leg Curls
2 x 8 x 145 lbs

Wide Grip Lat Pulldowns
2 x 8 x 120 lbs

Seated Cable Rows
2 x 8 x 122.5 lbs

Cable Flys
2 x 10 x 27.5 lbs

Leg Extensions
2 x 8 x 145 lbs

Hammer Curls
2 x 10 x 25 lbs

DB Side Delts
2 x 7 x 25 lbs

Cable Pushdowns
2 x 10 x 42.5 lbs

BB Calf Raises
2 x 8 x 225 lbs

Decline Abs
2 x 10

Banana Bag - Technical work
3 x 2 min

Posing
10 min

 
NPAA Canadian Championship Prep - 8 weeks out
FST-7 Week 1
Leg Extensions (1-1/2 Reps)
4 x 10,9,8,7 x 115 lbs

Squats + Lunges Superset
4 x 10+10 x 185 lbs + 45 lbs

Hack Squats Machine
4 x 10 x 90 lbs

Leg Curls - Lying+Seated Superset
3 x 10+10 x 115+110 lbs

45 Deg Back Raises
3 x 20,19,18 x bw

Seated calf Raises
3 x 20 x 45 lbs

Smith Calf Raises
3 x 20 x 115 lbs

Seated Leg Press Calf (Full reps + Half reps)
4 x 20+10 x 150 lbs

Leg Press Partials
4 x 20 x 290 lbs

 
Last edited:
NPAA Canadian Championship Prep - 8 weeks out
FST-7 Week 1
DB Bench (Negatives)
4 x 11 x 55 lbs

Dips (Ladders - 10 full, 5 top, 5 bot)
3 x 20 x bw

Incline DB Press Supersets
3 x 10+10 x 40+25 lbs

Upward Flys Supersets
3 x 10+10 x 12.5+7.5

Chest Press Machine
4 x 15 x 50 lbs

Cable Pushdowns + Diamond Push Ups Supersets
4 x 10+10 x 47.5lbs + bw

Close Grip Bench
3 x 12,11,10 x 95 lbs

OH DB Extensions
4 x 15 x 20 lbs

 
NPAA Canadian Championship Prep - 8 weeks out
FST-7 Week 1
Walk
40 min

Crunches
4 x 25

Hanging Leg Raises
3 x 20

Reverse Crunches
2 x 20
 
NPAA Canadian Championship Prep - 8 weeks out
FST-7 Week 1
Pull-ups + Tbar Rows Superset
3 x bw+45lbs
10+20
8+20
7+20
6+20

Kroc Rows
4 x 20 x 70 lbs

Chest Supp. Row Supersets
4 x 12+12 x 45+25 lbs

MTS Row Machine + Partials
4 x 15+5 x 40 lbs

Straight BB Curls + Hammer Curls Superset
4 x 12+8 x 40+25 lbs

Machine Preacher Curls (Giant Set: 60)
12.9,10,9,6,7,7

My legs haven't been this sore since... probably ever. It's been 3 days and they are just as sore...
Loving this program so far, it's fun to mix things up a lot and use bodybuilding techniques like negatives, partial reps, and supersets.
I also practice poses between sets to fill the muscles with blood.

 
NPAA Canadian Championship Prep - 8 weeks out
FST-7 Week 1

AM
Upright Rows EZ + DB Supersets
4 x 20+10 x 55+20lbs

Alternating Front Raises (Full + Partials)
3 x 15+3 x 15lbs

DB Leaning Single Side Delts
4 x 15 x 10 lbs

Machine Lateral Raises
4 x 20 x 40 lbs

Rear Delts
3 x 20 x 7.5 lbs

Reverse Pec Deck
3 x 22,20,18 x 70 lbs

PM
Walk
50 min

Standing DB Side Abs
4 x 25ea x 20 lbs

Russian Twist
4 x 30 x 20 lbs

Saving my calories for the big day tomorrow: UFC 215! Not the best card but oh well, the seats are amazing and I'm going with good friends; it'll be fun no matter what!
 
NPAA Canadian Championship Prep - 8 weeks out
FST-7 Week 1 (Saturday)

AM
Walk
60 min

Plank
3 x 2 min

Oblique Crunches
4 x 30

Vacuums
4 x 16,12,16,12 sec

PM
Alternating DB Curls
4 x 15,13,11,10 x 25 lbs

Cable Curls - Full + Negatives
4 x 12+3 x 37.5 lbs

Conc. Curls
3 x 10 x 25 lbs

Spider EZ Curls - Full + Negatives
4 x 12+4 x 35 lbs

Rope Pushdowns
4 x 20,15,10,10 x 35 lbs

EZ Skullcrushers
3 x 20 x 35 lbs

Cable Kickbacks
3 x 10 x 10 lbs

Reverse Grip Cable Pushdowns
4 x 20,20,15,15 x 30 lbs

That's right, my split has an arm day, which is both comical and awesome.
UFC 215 was a memorable night. Got some free foods because nobody knew where our seats were, got to shake hands with Big John and see Joe Rogan, Bruce Buffer, DC, and all the fighters walk in, and won the Stephens bet which means my bro had to wear daisy dukes to the pub afterward.
 
NPAA Canadian Championship Prep - 7 weeks out
FST-7 Week 2
Leg Extensions (1.5 reps)
4 x 11 x 115 lbs

Squats + Lunges Supersets
4 x 12+12 x 185+45 lbs

Hack Squats Machine
4 x 13,12,11,10 x 90 lbs

Lying Leg Curls + Leg Curls Supersets
3 x 13+13 x 110+115 lbs

Toe Press Full+partials
5 x 20+10 x 160 lbs
 
NPAA Canadian Championship Prep - 7 weeks out
FST-7 Week 2

AM
DB Bench Negatives
4 x 15 x 55 lbs

Dips - Ladders (12 full 5 top 5 bot)
3 x 12 x bw

Incline DB Bench Supersets
3 x 13+13 x 40+25 lbs

Flys
3 x 20 x 12.5 lbs

Chest Press Machine
4 x 15 x 70 lbs

Cable Pushdowns + DB OH Extensions
5 x 12+12 x 47.5+22.5 lbs

PM
Walk
30 min
 
Last edited:
NPAA Canadian Championship Prep - 7 weeks out
FST-7 Week 2 (Wednesday)
Walk
30 min

Crunches
4 x 35

Leg Raises
4 x 20
 
NPAA Canadian Championship Prep - 7 weeks out
FST-7 Week 2
AM
Pull-Ups + TBar Rows Supersets
4 x 10,9,8,7+20 x bw+50

Stiff Arm Pulldowns
3 x 20 x 35 lbs

Kroc Rows
4 x 22,22,15,14 x 70 lbs

Chest Supp. Rows Supersets
4 x 14+12 x 45+25 lbs

Iso Lateral Rows Machine (Full+Partials)
4 x 16+5 x 50 lbs

EZ BB Curls + Hammer Curls
4 x 10+10,9,8,7 x 45+25 lbs

Machine Preacher Curls (Giant set: 60)
3 x 20 x 40 lbs

EV
Walk
35 min

 
Last edited:
NPAA Canadian Championship Prep - 7 weeks out
FST-7 Week 2
Upright Rows EZ + DB Supersets
4 x 21+10 x 55+22.5lbs

Alternating Front Raises (Full+Partials)
3 x 15+6 x 15 lbs

DB Laying Single Side Delts
4 x 17,17,16,15 x 10 lbs

Single Cable Lateral Raises
5 x 10 x 7.5 lbs

Bent Over Rear Delts
3 x 25 x 7.5 lbs

Reverse Pec Deck
3 x 25 x 70 lbs

Machine Shrugs + Plates Shrugs
4 x 22+16 x 165+45 lbs

Pumped to see the Men's Physique Olympia tomorrow!
 
You must log in or register to reply here.

Latest posts

Forum statistics

Threads
1,236,666
Messages
55,432,972
Members
174,775
Latest member
kilgorevontrouty

Share this page

Back
Top