Power Physique

Mission 180
5/3/1 - Meso 1 Week 3

Bench

20 x bar
10 x 95 lbs
8 x 135 lbs
3 x 165 lbs
5 x 185 lbs
3 x 205 lbs
10 x 225 lbs
4 x 245 lbs J

3 x 195 lbs
15 x 185 lbs

Incline Bench

15 x bar
10 x 95 lbs
8 x 115 lbs
3 x 135 lbs
3 x 8,8,8 x 150 lbs

Lat Pulldowns

3 x 12 x 120 lbs

Cable Rows

3 x 11 x 140 lbs

Cable Pushdowns - Close Grip

3 x 11 x 60 lbs

Cable Curls - Rope Grip

3 x 11,10,10 x 50 lbs

Posing

5 min

Rooting for Aldo on UFC#118!!
 
Mission 180
5/3/1 - Meso 1 Week 3


Squats

15 x bar
12 x 95 lbs
8 x 135 lbs
4 x 165 lbs
3 x 195 lbs
5 x 225 lbs
3 x 245 lbs
1 x 265 lbs
15 x 275 lbs PR
3 x 305 lbs J

3 x 235 lbs
20 x 215 lbs

Deadlifts

10 x 135 lbs
10 x 225 lbs

Leg Extensions

3 x 8 x 130 lbs

BW Post-Gym:
188.4 lbs

All-Time PR on the Squats!! I miiiiight have 400lbs in me before Year End...

 
'17 PR Peaking Cycle
Squats

3 x 4,4,4 x 330 lbs

Paused Bench
2 x 3 x 185 lbs

Deadlifts
3 x 3 x 315 lbs

Pulldowns
2 x 8 x 140 lbs

Decline Abs
2 x 10 x 60 lbs

Fck cutting weight during the holidays. I decided to maintain 190 and test my maxes on Dec 21.
Instead of running a second 5/3/1, I'm jumping right into a Powerlifting Peaking cycle.
I have to skip week 1 to be able to test my PRs before flying home to Quebec.
 
'17 PR Peaking Cycle
Bench

2 x 8,4 x 245 lbs

Squats

2 x 3 x 275 lbs

DB Side Delts

2 x 10 x 25 lbs

45 Deg Obliques

2 x 8 x 45 lbs

Edit:
Here's the speed at which I moved 275lbs the day after leg day; pretty happy with the result.
 
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'17 PR Peaking Cycle
Deadlifts
4 x 5,5,5,6 x 365 lbs

Squats

2 x 3 x 245 lbs

Bench

2 x 3 x 185 lbs

Lat Pulldowns

2 x 8 x 140 lbs

Decline Abs

2 x 10 x 60 lbs

 
'17 PR Peaking Cycle
Squats

3 x 3,2,3 x 345 lbs

Bench
2 x 5,5 x 245 lbs

DB Side Delts
2 x 10 x 25 lbs

Deadlifts Conv.
2 x 1 x 315 lbs

45 Deg Obliques
2 x 10 x 45 lbs

Edit:
I feel like squats are more taxing to me than DLs.

Today's Deadlifts, #Domination
 
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'17 PR Peaking Cycle
Squats

3 x 5,5,4 x 340 lbs

Paused Bench
2 x 3 x 195 lbs

Deadlifts
3 x 3 x 325 lbs

Pulldowns
2 x 8 x 145 lbs

Decline Abs
2 x 10 x 65 lbs
 
'17 PR Peaking Cycle
Bench

6 x 250 lbs
5 x 255 lbs

Squats

2 x 3 x 285 lbs

DB Side Delts

2 x 10 x 25 lbs

45 Deg Obliques

2 x 10 x 45 lbs
 
'17 PR Peaking Cycle
Deadlifts

4 x 3,3,3,4 x 405 lbs

Squats

2 x 3 x 255 lbs

Bench

2 x 3 x 195 lbs

Lat Pulldowns

2 x 9 x 145 lbs

Decline Abs

2 x 11 x 65 lbs

BW Post-Gym: 197.6 lbs... <{jackyeah}>

 
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'17 PR Peaking Cycle
Squats

3 x 2,1,1 x 365 lbs PR

Bench

2 x 2-1/2 x 270 lbs PR

Deadlifts

2 x 1 x 335 lbs

DB Side Delts

2 x 8 x 30 lbs PR

45 Deg Obliques

2 x 13 x 45 lbs

What an INSANE workout despite feeling like trash going in the day after heavy DLs.

I've never done 2x365 on squats, never done 2x270 on bench, and definitely never done 8x30 on side delts. Also, it's my last day of the cycle. I can't wait to see what I can do after letting the fatigue dissipate for a week. Next Thursday is D-DAY.

Last but not least...
BW Post-Gym: 199.0 lbs
I'm coming in at 200 lbs next week, which is a lifetime goal.

 
2017 PRs

Deadlift
500 lbs

Bench
300 lbs

Squat
385 lbs PR

Morning BW: 200.6 lbs

I'm pretty sure I can squat 400 lbs, but I'd have to do it first thing in the training session. 385 is a 10 lbs lifetime PR nonetheless.

This year has been crazy. I got my degree, I got my pro card in Men's Physique, I finished the first book in Toastmasters (CC designation), and hit my 200 lbs bodyweight goal. I learned a tremendous amount about myself by achieving all my goals, and I made peace with the past by completing the self-authoring system from Jordan Peterson.

Moving forward, I have even bigger goals. I am studying for the GMAT, and plan to start my MBA in Fall 2018. I want to compete in Men's Physique at the Pro level. Doing motivational speeches is another goal that seems to make more and more sense. I get really good feedback in Toastmasters, and I think I have a story to share with an interesting approach.

In the end, I need to focus my energies on different platform to grow my following, which will increase my chances of success in both Physique and speeches. I learned a tremendous amount around these forums, and the log helped me when I needed it the most. Feel free to follow me on IG, which is where I'll be moving forward.

THE END

 
Might very well sign up for a Powerlifting meet towards the end of August, wonder if I should log my prep here?
 
Strength Meso #1 - Week 3 Day 3 (11 weeks out)
BW 189 lbs

Sumo DL
4 x 5 x 365 lbs

Low Bar Squat
4 x 8 x 285 lbs

Chest Supported Rows
3 x 8 x 105 lbs

DB Upright Rows
3 x 9 x 45 lbs

Conc. Curls
3 x 3 x 40 lbs

Russian Twist
3 x 10ea x 65 lbs

Nothing feels super heavy but I'm sticking to the program. Next week is all out, which should give me higher numbers to start the next strength mesocycle with.
 
Strength Meso #1 - Week 3 Day 4 (11 weeks out)
Pause Bench

5 x 5 x 255 lbs

Front Squats

3 x 3 x 185 lbs

BB Rows

2 x 8 x 185 lbs

DB Upright Rows

3 x 10 x 45 lbs

Abs Wheel

2 x 10 x bw

Cable Pushdowns
2 x 5 x 70 lbs

BB Curls
2 x 5 x 70 lbs

I have been studying for about 5 months to pass the GMAT (pre-requisite to enter MBA programs). My math score was always low, and I needed a minimum of 550 total to enter the program here. In my practice tests, I got 480, then 530, then 450. Needless to say, I had mixed feelings going in. After 3.5hrs of hard work, I got my score:

590!!!

I'm so proud right now, I can't wait to see if I'm accepted into the September cohort.
 
Strength Meso #1 - Week 4 Day 1 (11 weeks out)
Sumo DL

3 x 5 x 375 lbs

Low Bar Squat

3 x 7 x 295 lbs

Paused Bench

3 x 4 x 265 lbs

That's it for the day. Cut back on the volume because I felt like garbage today. Taking tomorrow off as planned to be fully back on Thursday.

Spotted a guy that did 3 reps of close grip incline bench with 355 lbs. WTF!
 
Strength Meso #1 - Week 4 Day 3 (11 weeks out)
Sumo DL

4 x 7,3,1,1 x 375 lbs

Low Bar Squats

4 x 9,9,8,8 x 295 lbs

DB Upright Rows

3 x 11,10,10 x 45 lbs

Cable Rows (Dual Pulley)

3 x 8 x 90 lbs

Conc. Curls

3 x 3 x 40 lbs

Crunch Machine

3 x 10 x 100 lbs

Hurt the inside of my left knee on the Sumo, 7 was 1/fail though. Squats went really well.

 
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Strength Meso #1 - Week 4 Day 4 (11 weeks out)
Paused Bench Press

5 x 6,4,4,4,4 x 265 lbs

Front Squats
3 x 3 x 205 lbs

BB Rows
3 x 8 x 195 lbs

DB Side Delts
3 x 6 x 35 lbs

Abs Wheel
3 x 11 x bw

Cable Pushdowns
3 x 5 x 72.5 lbs

Great session, super happy with my bench and squat right now. Hopefully the deadlifts pick up on the next meso and I hit 3 big PRs at the meet.

I'm looking at getting certified and start coaching. I'd like to get two certifications, one for training and one for nutrition. So far ISSA seems to be the best option. They have a Strength and conditioning and a bodybuilding cert, not sure which one to pick.

Also, they have a fitness nutrition cert, which was created by the guys from Precision Nutrition. I'm going to call them and see if I can rock a deal by buying two. It's still pretty expensive at around $780 CAD each!!! I want to do it now because when my MBA starts in September, if it does, I'll be busy for the next 4 years and won't have time to get certified.
 
Strength Meso #1 - Week 4 Day 5 (11 weeks out)

Pulls-ups

3 x 8 x bw+25 lbs

BB Shrugs

3 x 8 x 255 lbs

DB Upright Rows

3 x 7 x 50 lbs

Calf Raises - Seated Leg Press

3 x 15,12,10 x 270 lbs

Obliques Machine

3 x 10ea x 285 lbs

Facepulls

3 x 20 x 70 lbs

BW Post-Gym: ~186 lbs

 
Strength Meso #1 - Deload

Deadlifts

2 x 4 x 245 lbs

Squats

2 x 5 x 185 lbs

Pause Bench

2 x 3 x 165 lbs

45 Deg Back Raises

2 x 5 x 45 lbs

Crunches

3 x 10
 
Strength Meso #1 - Deload
Front Squats

2 x 6 x 155 lbs

OH Press

2 x 6 x 85 lbs

BB Rows

2 x 8 x 115 lbs

DB Side Delts

2 x 6 x 30 lbs

Conc. Curls

2 x 6 x 30 lbs

Sliding Abs

3 x 10 x 45 lbs

Left hip was bothering me a LOT yesterday, but today it's 100% fine. I'm spending a hell of a lot more time warming up now and doing mobility work/stretching. I mostly focus on upper back/shoulders and hips.

 
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