Random Powerbuilding Programme

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!
 
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...
 
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...
 
BigBroGhannddii said:
That's for pure strength training tho isn't it, I'm not after building power as that would do, Powerbuilding is combining Power lifting and Bodybuilding into 1 weekly routine. Building strength slower than you would with Wendlers 531 but still doing Hypertrophy work to allow for growth.

It's a backwards way of doing it as far as I'm concerned but I'm willing to try it out for 8 weeks or so just to mix it up a bit... I'll post progress on here just so others can see if it's worth it or if it's actually as wank as it sounds lol!
Click to expand...
Oh you mean Mike O’Hearn…Power BodyBuilding
 
Rob O’tren said:
Oh you mean Mike O’Hearn…Power BodyBuilding
Click to expand...

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
 
BigBroGhannddii said:
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
Click to expand...
Well it’s basically Dorian Yates relabelled. Pre exhaust then smash with heavy weight
 
Rob O’tren said:
Well it’s basically Dorian Yates relabelled. Pre exhaust then smash with heavy weight
Click to expand...
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
 
Big Balls said:
meh... was man juice from your boy :laugh:
Click to expand...
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.
 
Rob O’tren said:
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.
Click to expand...
cool story :thumb:
 
Rob O’tren said:
Well it’s basically Dorian Yates relabelled. Pre exhaust then smash with heavy weight
Click to expand...

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.
 
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