Random Powerbuilding Programme

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

  1. Rob O’tren

    Rob O’tren Full Member

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    https://m.youtube.com/watch?v=xm1rqhyKRPc:rofl:
     
    #31
  2. BigBroGhannddii

    BigBroGhannddii Full Member

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    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
     
    #32
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  3. Rob O’tren

    Rob O’tren Full Member

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    Fair play mate I’m strictly intense cardio and strength.
     
    #33
  4. BigBroGhannddii

    BigBroGhannddii Full Member

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    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...
     
    #34
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  5. Rob O’tren

    Rob O’tren Full Member

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    If you don’t want back issues mate…train core, Abb’s and Ham n glute developer
     
    #35
  6. BigBroGhannddii

    BigBroGhannddii Full Member

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    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...
     
    #36
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  7. BigBroGhannddii

    BigBroGhannddii Full Member

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    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!
     
    #37
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  8. BigBroGhannddii

    BigBroGhannddii Full Member

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    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...
     
    #38