Random Powerbuilding Programme

Discussion in 'Training Logs' started by BigBroGhannddii, Dec 6, 2021.

  1. GhostOf2Can

    GhostOf2Can Top Contributor

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    That’s just weakness leaving your body. You have to push through that shit
     
    #16
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  2. BigBroGhannddii

    BigBroGhannddii Full Member

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    Forgot to post last night after training so here's yesterday session.

    Thursday - chest, shoulders and triceps hypertrophy day.

    Incline Dumbell Chest press
    Warms ups
    18kg - 20 reps
    26kg - 15 reps
    30kg - 10 reps
    Working sets
    34kg for 3 sets of 10

    Decline bench press
    Warn ups
    40kg - 15 reps
    60kg - 10 reps
    Working sets
    80kg for 10 reps
    80kg for 9 reps
    80kg for 8 reps

    Cable fly's
    15kg a side for 3 sets of 12

    Arnold press
    22kg for 3 sets of 10

    Lat raise superset to rear delt raise
    12kg dumbells
    3 sets of 12 side raise and 10 rear fly's

    Tricep pushdown superset to Overhead extension
    3 sets, 30kg pushdown, 15kg overhead
    12 pushdown, 12 overhead
    12 pushdown, 10 overhead
    10 pushdown, 9 overhead

    Hanging leg raise
    3 sets till fail which in this case was 10, 10 & 8.

    Another 5:30am session so was lagging quite a bit on this one. Weights felt good but gassed out quick, don't think there's enough in there for shoulders but we'll see how i progress with it... Legs were still in a gone from Tuesdays session as well, haven't had doms like that on my legs in quite a well so I'm seeing that as a bonus!
     
    #17
  3. BigBroGhannddii

    BigBroGhannddii Full Member

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    And tonight's session - Lower hypertrophy

    Hack squats
    Bodyweight warmup for 12 reps, bit of stretching as my knees are stiff after being in the cold all day.
    3 working sets at 30kg for 10 reps a set

    Dumbell Stiff leg Deadlifts
    Warmup - 20kg each hand for 15 reps
    Working sets
    3 sets of 12 reps with 34lg each hand

    Rack pulls
    Warmups
    100kg for 15
    120kg for 10
    Working sets
    140kg for 4 sets of 6

    Seated Leg curls superset to leg extension
    3 sets, 45kg leg curl, 59kg extensions
    12 reps on each per set, 1 minute rest between sets

    Seated calf raise
    50kg for 4 sets of 15

    Decline crunch's
    10kg plate, 3 sets of 12

    Decent session, don't normally do hack squats or rack pulls so was fun to throw them in, Trying to use the rack pulls to better my Deadlifts hence the lower reps. Calfs are a bastard to grow so calls for more sets and reps, won't enjoy walking tomorrow...
     
    #18
  4. BigBroGhannddii

    BigBroGhannddii Full Member

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    Didn't make it too gym yesterday so did Saturdays session today instead.

    Back & biceps hypertrophy

    Pendlay rows
    Warm ups
    20kg for 20 reps
    40kg for 10 reps
    Working sets
    60kg for 3 sets of 12 reps

    Seated cable rows
    70kg for 3 sets of 10 reps

    Close grip Lat pulldown
    1 warmup set, 35kg for 15 reps
    Working sets
    60kg for 4 sets of 12

    Trap 3 raise superset to Facepulls
    8kg dumbells for trap raise, 27kg for facepulls
    3 sets of 10 on each

    Preacher curls superset to Incline Dumbell curls
    30kg EZ bar for preacher's, 10kg dumbells for Incline curls
    Set 1, 12 preacher's, 10 incline
    Set 2, 10 preacher's, 10 incline
    Set 3, 10 preacher's, 8 incline

    Back Shrugs (Smith machine)
    3 sets at 70kg for 15 reps
    1 set at 100kg for 10 reps

    Planks
    5x 1 minute rounds, 30 second rest between each

    Overall not a bad session, more row focused and not as many puldowns as I'd like but good to switch it up I guess. Trap 3 raise, never heard of them but they did a number on my upper back so can't complain...

    Wraps up week 1, feels very odd mixing power days with high volume days but I think my body is enjoying the break from constant heavy lifting. Gonna raise the weight on a few lifts as they were too easy but only 3 more weeks till the recalc of my 1rm on the key lifts...
     
    #19
  5. Rob O’tren

    Rob O’tren Full Member

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    Oh you mean Mike O’Hearn…Power BodyBuilding
     
    #20
  6. BigBroGhannddii

    BigBroGhannddii Full Member

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    Yea that's the one, mixing power lifting and bodybuilding into a single weekly programme... Its definitely different and I'm not expecting miracles but with any luck I'll see a bit of progress with it, if not at least it mixes it up for a few months
     
    #21
  7. Rob O’tren

    Rob O’tren Full Member

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    Well it’s basically Dorian Yates relabelled. Pre exhaust then smash with heavy weight
     
    #22
  8. Big Balls

    Big Balls Top Contributor

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    If you pre-exhaust you won´t be able to use heavy weights.
    For example if you do first Leg extension then without rest Barbell squats your pre-fatigued quads will not take normal training weights.
    Scan_20180414 (2).png
     
    #23
  9. Rob O’tren

    Rob O’tren Full Member

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    Oooooh he has an article!!!
     
    #24
  10. Big Balls

    Big Balls Top Contributor

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    sorry can´t you read?
     
    #25
  11. Rob O’tren

    Rob O’tren Full Member

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    No I got shot in both eyes during the war.
     
    #26
  12. Big Balls

    Big Balls Top Contributor

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    meh... was man juice from your boy :laugh:
     
    #27
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  13. Rob O’tren

    Rob O’tren Full Member

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    I was dressed in a gillie suit and as I was about to take my shot I saw the glint from another snipers scope and boom lost an eye so I spent many months in the woods retraining my left hand and left eye to shoot only for this terrible catastrophe to happen again in sniper ally Bosnia.
     
    #28
  14. Big Balls

    Big Balls Top Contributor

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    cool story :thumb:
     
    #29
  15. BigBroGhannddii

    BigBroGhannddii Full Member

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    No pre-exhausting, just heavy upper and lower on mon/Tues (5x5's and assistance excersises) then Thurs to Sat are more volume on a push, pull, legs layout... Still hits every muscle group twice a week just the first time is heavy/overloading and the second session is volume/isolation.
     
    #30
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