Powerbuilding III starting on week 1 day 3
LISS Cardio 30 minutes elliptical @ 6
Pendlay Rows 155 x 12 x 3 sets @ 8
Leg Raises AMRAP 8 minutes 55 reps @ 9
Triceps Push Downs 120 x 12 x 4 sets @ 8.5
Hammer Curls 40lb Dbs x 12 x 4 sets @ 9
Powerbuilding III week one Day 3
Deads 318 x 4 @ 6.5, 328 x 4 @ 7, 335 x4 @ 8
Slingshot Bench Press - I have a slingshot and I used it BUT - I bought this slingshot when I was 130lbs heavier so it didn’t work very well so I need a smaller size:
195 x 5 @ 7, 205 x 5 @ 7.5, 215 x 5 @ 9
Bulgarian Split Squat 10 x 12 x 3 sets @ RPE 7
Leg Curls 10 minute cap: I have Monkey Feet so I do these one leg at a time:
20 x 12 x 3 sets @ 8-9 took about 6 minutes.
4/29
Powerbuilding III day 4 week 1 - I am entering a meet on 9/3/2022 so I will be repeating the first 5 weeks of this program and then taking to its natural conclusion: a meet. I am using the new app and so far its working great!
Overhead Press - haven’t done this in years so wasn’t sure where to start
95 x 5 x 1 set at 5 RPE, 115 x 5 x 1 set @ 6.5 RPE, 140 x 5 x 1 Set @ 7.5 RPE
Pendlay Row
155 x 10 x 1 set @ 6, 175 x 10 x 1 set @ 7, 190 x 10 x 1 set @ 7.5
Dumbbell Bench Press
40s x 12 x 1 set @ 5, 45s x 12 x 1 @ 7, 55s x 12 x 1 set @ 8
Dumbbell shrug 10 minute cap
85s x 15 x 3 sets @ 7.5 about 6 minutes.
The first 3 exercises were supposed to be @ 6, @ 7 and @ 8 but I was mostly concerned with getting something in the app so numbers will need to increase next time.
The shrugs are supposed to be @ 8-9 so I need to buy more weight for my dumbbells.
I experienced something working out today that I haven’t experienced in a long time - I had fun lifting weights!
4/30
GPP day 2
HIIT 20 minutes on Concept 2 rower 20/1:40 3335 meters on level 10 - will lower level next time didn’t realize it was on 10.
Upper Back Work - Pulldowns 160 x 20 x 3 @ 7 supposed to be 8-9 so heavier next time
AMRAP Ab work - ab wheel rollouts 8 minutes 85 reps
Triceps Press downs SUPERSETTED with hammer curls
160 x 15 x 4 sets @ 9
45 dumbbells 15, 15, 12, 12 @ 9
Week 2 Day 1
Low Bar Squat
275 x 4,4 3, 3 @ 7
Floor Press
145 x 6 reps @ 6.5, 7, 7
Rack/Box pull Mid Shin
245 x 8, 8 @6.5, 7 255 x 8 @ 7.5 - too light supposed to be at 8
Leg Extension
66 x 20 x 3 @ 6 - too light supposed to be @8-9
I didn’t do Day 1 or Day 2 last week as I started this template last Wednesday so this is just getting something on paper
Week 2 Day 2
1 count paused bench
185 x 4, 4, 3, 2, 3 @ 7
SSB Bar Squats
150 x 8, 6, 6 @ 7
Seated Dumbbell Overhead Press
35s x 12 @ 8, 7.5, 8
Dumbbell flys
45s x 15 @ 8, 8, 8
Week 2 GPP Session 1
LISS Cardio - walk 30 minutes 1.75 miles RPE 6
1 Arm Dumbbell Rows
92 x 12 x 3 @ 8
Leg Raises hanging on Rack
AMRAP 8 minutes 85 reps @ 9
Triceps pushdowns supersetted with Dumbbell Hammer curls
Pushdowns 180 x 15 x 4 sets @ 8.5
Hammers 45s x 12 x 4 sets @ 8.5
Week 2 Day 3
Deadlift
335 x 4 @7, 335 x 3 @ 7.5, 335 x 2 @ 8, 335 x2 @ 7, 335 x 1 @ 7
Slingshot Bench Press
205 x 5 x 4 @7
Bulgarian Split Squat
BW x 14 x 2 sets @ 7, BW x 12 x 1 set @ 7
1 leg standing Leg Curls wearing MonkeyFeet
20 x 14, 14, 12 @ 8, 9, 9
1 Like
Week 2 Day 4
Overhead Press 5 reps @ 7 and then another 12 reps total staying at RPE 7
135 x 5, 4, 4, 3, 1 @ 7 except for the single which was a 6.
Pendlay Row 12 Minute Cap
175 x 10, 10 ,10 @ 6.5, 7, 7
8 minutes
Dumbbell Bench Press 12 Minute Cap
65s x 12, 8, 8, 8 @ 7.5, 7, 7.5, 7.
I have adjustable dumbbells that go up to 55s so I stepped up to the old fashioned do it yourselfers today.
10.5 minutes
Dumbbell Shrugs 10 Minute Cap
100s x 12, 12, 12 @ 8, 8, 9
6 Minutes
On the Cap exercises I tend to rush to get done - I need to take my time to do a better job.
Week 2 GPP session 2 HIIT
Elliptical 20:00 20/140 x 10 3018 strides
Pulldowns 180 x 20 x 1 set @7, 200 x 18 x 1 set @ 8, 220 x 18 x 1 set @ 8.5 - this is supposed to be an 8-9
AMRAP Ab Wheel 8 minutes
93 rollouts
1 Hand Triceps Pushdowns super setted with EZ Bar Curls
130 x 15 x 4 sets @ 9 tris
90 x 12 x 4 sets @ 9 Bis
Powerbuilding III Block 1, Week 3, Day 1
Low Bar Squat do 4 reps at 7 and then 12 additional reps staying at 7
280 x 4, 4, 3, 3, 2 @ 7
2 Count Paused Bench Press - 6 reps at RPE 7 and then 18 more reps staying at 7 - 15:00 Cap
155 x 6, 6, 6, 6 @ 7 time 10:45 definitely went too light as I was able to take short rests
Rack Pull - Mid-shin - 8 @ 8, -5% 8 @ 8 x 2 15:00 Cap
275 x 8 @ 8, 260 x 8 @ 7.5, 7 time 14:00
Leg Extension 3 sets of 12-20 reps @ 8-9
86 x 20 x 1 @ 6, 106 x 20 x 1 @ 7, 126 x 20 x 1 @ 7.5
Didn’t get to an RPE 8 or 9 will start heavier next time.
Week 3 Day 2
1 count paused Bench Press, 4 reps @ 7, keep weight the same and do 16 more reps staying at 7
195 x 4 @ 7; 195 x 4, 4, 3, 3, 2 @ 7-7.5
SSB Squat 8 reps @ 7, keep weight the same and do 16 more reps staying at 7
160 x 8 x 1 set @ 6.5; 160 x 8, 8 @ 7
Seated Dumbbell Overhead Press 8-9 RPE first set followed by -5% for the final 2 sets but that’s only a 2 lb. difference so I did them all with the 40s - 12 minute Cap
40s x 12 x 3 sets @ 8.5, 8.5, 9 - 10:36
Dumbbell Fly 12-20 @ RPE 8-9 10 minute Cap - I used 45s last week which were way too light so I jumped to 65s which were a tad too heavy
65s x 12, 12, 12 @ 8, 9, 10
Week 3 GPP session
LISS - Hill Walk
30:00 1.85 miles @ 6
1 Arm Rows
100 x 12 x 3 sets @ 8
AMRAP Leg Raises
110 reps @ 9
Triceps push downs super set with hammer curls
tris 200 x 12, 14, 13, 12 @ 9
Biceps 50s x 12 x 4 sets @ 8, 8.5, 9, 9
Week 3 Day 3
Deadlifts 4 @7, keep weight the same and do additional 10 reps at 7
340 x 4 x 1 set @7, 340 x 3 x 2 sets @ 7.5, 340 x 2 x1 set @ 8, 340 x 1 x 2 sets @ 7, 7.5
Slingshot Bench Press 5 @7 keep same weight and do 15 more reps
215 x 5 x 4 sets @ 7 - these were too light.
Bulgarian Split Squat 12 @ 7, 30 additional reps
20 x 12 x 1 set @ 7, BW x 15 x2 sets @ 7.
1 leg leg curls with Monkey Feet - 12-20 @ 8-9
20 x 15 x 3 sets @ 8, 8, 9
Week 3, Day 4
Overhead Press 5 reps @ 7 - 15 additional reps staying at 7
137 x 5 x 4 sets @ 7
Pendlay Rows 10 reps @ 7- 30 additional reps @ 7
185 x 10 x 4 sets @ 7, 7, 7.5, 7
Dumbbell Bench Press 12 @ 7 - 30 additional reps @ 7 - 15 min Cap - 12:00
65s x 12 x 1 set @ 7.5, 65s x 8 x 2 sets @ 7, 65s x 7 x 2 sets @ 7
Dumbbell Shrugs 3 sets of 12-20 reps @ 8-9 - 10 minute Cap - 7:00
100s x 14, 14, 14
Week 3 GPP session # 2
HIIT - Concept 2 Rower 20/140 x 10 - 3377 Meters
Pulldowns 4 x 12-20 @ RPE 8-9
240 x 14 x 4 @ 8
AMRAP ab work - Ab Wheel 8 minutes
105 reps
One arm Triceps push downs 4 x 12-15 @ 8-9
140 X 12 x 1 set @ 8; 140 x 14 x 3 sets @ 9
Tris Super sets with EZ Curl bar curls
90 x 12 x 4 sets @ 8, 9, 9, 9
Powerbuilding III Week 4, Day 1
Low Bar Squat
285 x 4 x 2 sets @ 7.5, 7.5; 285 x 3 x 2 sets @ 7, 7; 285 X 2 x 1 set @ 6.5
Floor Press
155 x 6 x 4 sets @ 6.5, 6.5, 6, 6
Mid Shin Rack Pulls
275 x 8 x 1 set @ 6.5; 265 x 6 x 2 sets @ 6, 7
Leg Extension
230 x 15 x 3 sets @ 7, 7, 7
Week 4, Day 2
Paused Bench Press 4 reps @ 7, keep weight the same and keep RPE@ 7 - do an additional 16 reps
195 x 4 x 5 sets @ 7
SSB Squats 8 reps @ 7 do additional 16 reps as on bench
170 x 8 x 3 sets @ 6, 6.5, 7
Seated Dumbbell Overhead Press first set 12 reps @ 9; 2 additional sets at - 5% for 12 @ 8-9, 12 minute Cap
45s x 12 x 1 set @ 7 (too light); 42.5s x 12 x 2 sets @ 7 (too light) - 10 minutes
Flat Dumbbell Fly 3 sets of 12-20 @ 8-9 RPE 10 Minute Cap
50 x 12, 12, 14 @ 7.5, 7, 8.5 - should have done more reps to get the RPE up
Week 4 GPP Session 1
LISS 30:00 speed walk 1.8 miles RPE 6
One Arm Rows
105 x 12 x 3 sets @ 8, 8, 8.5
AMRAP Leg Raises 8:00
125
Triceps Push Downs Supersetted with Dumbbell Hammer Curls
200 x 14 x 4 sets @ 8.5
50s x 14 x 4 sets @ 8.5
Week 4 Day 3
Deadlifts 4 @7 and 10 more reps @ 7
340 x 4 x 3 sets @ 7; 340 x 2 x 1 set @ 6.5
Slingshot Bench Press 5 reps @ 7 and 15 more reps @ 7
225 x 5 X 4 @ 7, 6.5, 7, 7.5
Bulgarian Split Squats 12 reps @ 7, another 30 reps @ 7 - 12 Minute Cap
10 x 15 x 2 sets @ 7, 8; BW x 15 @ 7 - 10 minutes
1 leg leg curls with Monkey Feet; 12-20 reps @ 8-9
20 x 16, 16, 14 @ 8, 8, 9