Random Powerbuilding Programme

[Rob O’tren]

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.

https://m.youtube.com/watch?v=xm1rqhyKRPc

 

[BigBroGhannddii]

https://m.youtube.com/watch?v=xm1rqhyKRPc

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

 

[Rob O’tren]

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

Fair play mate I’m strictly intense cardio and strength.

 

[BigBroGhannddii]

Fair play mate I’m strictly intense cardio and strength.

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...

 

[Rob O’tren]

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...

If you don’t want back issues mate…train core, Abb’s and Ham n glute developer

 

[BigBroGhannddii]

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...

 

[BigBroGhannddii]

If you don’t want back issues mate…train core, Abb’s and Ham n glute developer

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!

 

[BigBroGhannddii]

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...