Same concept, different programme. He focuses on 1 body part a day and only does 3 excersises for it. If you look back at my daily logs you'll see that I'm hitting up to 3 body parts a day but hitting them all twice a week, 1 heavy day, 1 volume... Same same but different... Only doing the log to monitor progress and see how effective this version of "Power-Building" actually is, if it works I'm happy, if not then at least it's something different for a few months till I start another cycle and go back to pure strength training
Cardio can get to fuck keep telling myself I'm gonna start doing some cv training but never do, only started training core last week as well...
Monday - upper power day Last week was far too light so upped the weights a bit this week to try get better effect. Flat Bench Warm ups 20kg for 20 reps 40kg for 15 reps 70kg for 10 reps Working sets 5 sets of 5 at 90kg Bent over rows 40kg warm up for 15 reps Working sets 5 sets of 5 at 75kg Decline dumbell press 3 sets of 8 with 40kg each hand Wide Lat pulldown 3 sets of 8 at 70kg Strict military press 20kg warm up for 15 reps Working sets 5 sets of 5 at 60kg Skullcrushers - Ez bar 35kg for 3 sets of 12 Hammer curls 18kg each hand for 3 sets of 12 Pallof press 12kg for 2 sets of 8 & 1 set of 10 Overall, much better session than last week! Still a bit light on bent over rows and might be able to squeeze a bit more from bench and military press but I think I'll stick ag these weights until I've set a new 1rm of the key lifts...
Yea ive come to realise I'm seriously lacking in core strength and with my targets on deads and military press being set so high, I could do with the extra core strength!
Tuesday - Lower power day Low Bar Squats Warm ups Bodyweight for 20 reps 60kg for 15 80kg for 10 100kg for 8 Working sets 122.5kg for 5 sets of 5 Deadlifts Warm ups 60kg for 15 110kg for 10 140kg for 6 Working sets 160kg for 5 sets of 3 Front squats 70kg for 3 sets of 6 Leg press 175kg for 5 sets of 8 Leg extension 50kg for 3 sets of 12 Standing Calf raise (machine) 30kg for 3 sets of 10 Russian twists 3 sets of 12 each side Fucking heavy session tonight, in absolutely agony now! Felt good tho, very happy with the weights and happier still that tomorrow is a rest day! Weight going up each week as I hit the target rep's, regretting that decision now...