Week 4, Day 4
Overhead Press 5 @ 7; 15 additional reps at same weight staying @ 7
140 x 5 x 4 sets @ 7, 6.5, 7, 7
Pendlay Rows 10 reps @ 7; 30 additional reps at same weight staying at RPE 7 15:00 Cap
190 x 10 x 4 sets @ 7
13:00 minutes
Dumbbell Bench Press 12 reps @ 7; 30 additional reps at same weight staying at 7; 15:00 Cap
67s x 12, 10, 10, 10 @ 7, 7, 7, 7
12:00 minutes
Dumbbell Shrugs 3 x 12-20 reps @ 8-9
110s x 12, 14, 14 @ 8.5
8 minutes
Week 4 GPP session 2
30:00 minutes speed walk 1.75 miles up hill
Pulldowns
260 x 15, 14, 14, 12, @ 8, 8, 9, 9
AMRAP Ab Wheel
8:00 125 reps @ 9
1 Arm Triceps Pushdowns Super Sets with EZ Curl Bar Curls
tris 140 x 14 x 4 sets @ 9
Bis 90 x 14 x 3 sets @ 8, 8, 9; 90 x 12 x1 set @ 8.5
Week 5, Day 1
Low Bar Squat 4 @ 7; 12 more reps with same weight staying at RPE 7
287 x 4 x 4 sets @ 7
Floor Press 6 @ 7; 18 more reps using same weight staying at RPE 7; 15:00 Cap
175 x 6 x 4 sets @ 7
12:30
Rack Pull 8 @ 8; -5% x 6 x 2 sets, 15:00 Cap
285 x 8 @ 6.5; 270 x 6 x 2 sets @ 6 - went too light
13:30
Leg Extension 12-20 @ 8-9; 10:00 Cap
250 x 18, 18, 20 @ 8
7:00
Week 5, Day 2
1 Count Pause Bench Press - 4 reps @ 7, keep weight the same and do 16 additional reps staying at RPE 7
200 x 4 x 7, 7, 7.5, 8.5 - should have dropped to 3 reps on 4th set and done one additional set of 1 rep
SSB Squat 8 @ 7; 16 additional reps staying at 7
185 x 8 x 3 @ 6, 6.5, 7
Dumbbell seated overhead press - 12 reps @ RPE 8-9 then -5% and 2 additional sets of 12 - 12:00 minute Cap
55s x 10 reps x 1 set @ 10 - overshot weight used 45s last week; 45s x 12 x 2 sets @ 8
11:30
Dumbbell Fly 3 sets of 12-20 reps @ 8-9 - 10 minute Cap
50s x 12 x 3 sets @ 7, 8, 8
Week 5 Day, GPP
LISS 30:00; 1.84 miles RPE 6
1 Arm Rows 3 sets of 12-20 reps @ 8-9
110s x 14, 12, 12 @ 8.5, 8.5, 9
AMRAP Leg Raises 8:00
145 @ 9
Triceps Push Downs 4 sets of 12-15 reps @ 8-9 Super Sets with 1 Arm Hammer Curls
220 x 12 x 4 sets @ 8, 8.5, 8.5, 9
Dumbbell Hammers
55s x 12 x 4 sets @ 8, 8.5, 9, 9
Week 5, Day 3
Deadlifts 4 @ 7, keep weight the same and do an additional 10 reps staying at RPE 7
350 x 4 x 1 set @ 7; 350 x 4 x 1 set @ 8; 350 x 3 x 2 sets @ 7.5, 8
little high on RPE
Slingshot Bench Press 5 reps @ 7; 15 additional reps at same weight staying at RPE 7
230 x 5 x 2 sets @ 7.5; 230 x 4 x 2 sets @7; 230 x 2 x 1 set @ 6.5
Bulgarian Split Squat 12 reps @ 7; 30 additional reps with the same weight staying at 7; 12:00 Minute Cap
10 x 12 x 1 set @ 7; 10 x 10 x 3 sets @ 7
I suck at lower body unilateral work!
10:30
1 leg leg curls with Monkey Feet 3 sets of 12-20 reps @ 8-9; 10 Minute Cap
20s x 17, 15, 15 @ 8, 8.5, 8.5
6:30
Week 5, Day 4
Overhead Press 5 reps @ RPE 7; do an additional 15 reps staying at 7
145 x 5 x 4 sets @ 7
Pendlay Row 10 reps @ RPE 7; 30 additional reps @ 7, 15:00 Minute Cap
200 x 10 x 4 sets @ 7, 7, 7, 7.5
12:50
Dumbbell Bench Press; 12 reps @ 7; additional 30 reps @ 7, 15 Minute Cap
69.5s x 12, 10, 10, 10 @ 7, 7, 7, 7.5
12:45
Dumbbell Shrugs 3 sets of 12-20 reps @ 8-9, 10:00 Cap
115s x 12, 12, 13 @ 8, 8.5, 9
8:45
Week 5 GPP session
LISS Cardio - speed walk 1.85 miles in 30:00 uphill
Pulldowns 4 sets of 12-20 @ 8-9
260 x 16, 15, 14, 14 @ 8, 8, 8.5, 9
AMRAP Ab Wheel Rollouts 8:00
140 reps
1 arm Triceps Pushdowns Super Sets with EZ Curl Bar Curls 4 super sets of 12-15 reps @ 8-9
120 x 16, 17, 20 @ 8, 8, 8.5; 130 x 12 x 1 set @ 9
EZ Bar Curls 95 x 14, 14, 12, 12 @ 8.5, 8.5, 8.5, 9
I am doing a meet on September 3rd so I am starting Powerbuilding III over today at Week 1, Day 1 to peak on that day.
Powerbuilding III
Week 1, Day 1
Low Bar Squat 4@ 6, 4 @ 7, 4 @ 8
275 x 4 @ 6, 290 x 4 @ 7, 305 x 4 @ 8
Floor Press 6 @ 6, 6@ 7, 6 @ 8
165 x 6 @ 6, 180 x 6 @ 7, 195 x 6 @ 8
Rack Pull Mid-Shin 8 @ 6, 8 @ 7, 8 @ 8
275 x 8 @ 6, 290 x 8 @ 7, 305 x 8 @ 8
Leg Extension 12-20 @ 8-9
250 X 20 x 3 sets @ 8
Week 1, Day 2
Paused Bench Press 4 @ 6, 4 @ 7, 4 @ 8
185 x 4 @ 6, 200 x 4 @ 7, 215 x 4 @ 8.5
SSB Squat 8 @ 6, 8 @ 7, 8 @ 8
150 x 8 @ something below a 6, 185 x 8 @ 6.5, 215 x 8 @ 7.5
I realized that I have been going to easy on these - I guess because on Day 1 you do low bar back squats, I was compensating by going light on these because its the next day
Seated Overhead Dumbbell Press, 12 @ 6, 12 @ 7, 12 @ 8
40s x 12 @ 6, 45s x 12 @ 7, 50s X 12 @ 8
Dumbbell Fly 3 sets of 12-20 reps @ 8-9 10:00 Cap
50s x 14 x 3 @ 8, 8, 8.5
8:00
Week 1 GPP Session
LISS 30:00 1.85 Miles uphill fast walk
One Arm Rows 3 x 12-20 @ 8-9
115 x 14, 12, 12 @ 8.5, 8.5, 9
AMRAP abdominal leg Raises 8:00
160 reps @ 9
Superset One arm French Press with Dumbbell Hammer Curls 4 sets of 12-15 reps @ 8-9
French Press 35s x 15, 15, 14, 12 @ 8.5, 8.5, 9, 9
Hammers 55s x 14, 12, 12, 12 @ 9, 8.5, 8.5, 9
Week 1, Day 3
Deadlift - 4 @ 6, 4 @ 7, 4 @ 8
325 x 4 @ 6, 350 x 4 @ 7, 365 x 4 @ 8
Slingshot Bench Press - 5 @ 6, 5 @ 7, 5 @ 8
215 x 5 @ 6, 230 X 5 @ 7, 245 x 5 @ 8
Bulgarian Split Squat - 12 @ 6, 12 @ 7, 12 @ 8
BW x 12 @ 6, 10 x 12 @ 7, 20 x 12 @ 7.5
Single Leg Leg Curls wearing Monkeyfeet - 12-20 reps for 3 sets @ 8-9
20 x 20 @ 7.5, 20 x 17 @ 8, 20 x 17 @ 9
Week 1, Day 4
Overhead Press - 5 @ 6, 5 @ 7, 5 @ 8
125 x 5 @ 6, 145 x 5 @ 7, 165 x 5 @ 8
Pendlay Row - 10 @ 6, 10 @ 7, 10 @ 8
185 x 10 @ 6, 205 x 10 @ 7, 225 x 10 @ 8
Dumbbell Bench Press - 12 @ 6, 12 @ 7, 12 @ 8
57s x 12 @ 6, 67s x 12 @ 7, 75s x 12 @ 8
Dumbbell Shrugs - 3 sets of 12-20 reps @ 8-9
115s x 15 x 3 sets @ 8
Week 1 GPP Session 2
LISS Cardio
30:00 walk up hill 1.85 miles
Pulldowns 3 sets of 12-20 reps @ 8-9
260 x 18, 17, 15 @ 8.5, 9, 9
AMRAP Ab Wheel Rollouts 8:00
140 reps
1 Arm Triceps Pushdown 4 sets of 12-15 @ 8-9 - Super Sets with EZ Curl Bar curls
Triceps - 130 x 12 X 4 @ 9, 8.5, 8.5, 9
Biceps - 97 x 12 x 4 @ 9, 9, 8.5, 8.5
Week 2, Day 1
Low Bar Squats 4 reps @ 7, an additional 10 reps @ 7 using the same weight
290 X 4, 4, 3, 3 @ 7, 7.5, 7, 7.5
Floor Press 6 reps @ 7, 12 additional reps @ 7 using the same weight, 15:00 Cap
180 x 6 x 3 sets @ 7
10:00
Rack Pull Mid-shin 8 @ 8, -5% for 2 sets of 6, 15:00 Cap
305 x 8 @ 8, 290 x 6 @ 7.5, 7
12:15
Leg Extension 3 sets of 12-20 reps @8-9, 10:00 Cap
270 x 15 x 3 @ 8
8:00
Week 2, Day 2
Paused Bench - 4 reps @ 7, 12 additional reps staying at 7 using same weight
205 x 4 @ 7.5, 205 x 3 x 4 sets @ 7
SSB Bar Squats - 8 @ 7, 12 additional reps at 7 using the same weight
195 x 8 @ 7, 195 x 6 x 2 sets @ 6.5
Seated Dumbbell Overhead Press @ 8-9 for 3 sets of 12 - first set @ 9 - then minus 5% and 2 additional sets of 12 @ 8-9 12:00 Cap
50s x 12 @ 9, 45s x 12 x 2 sets @ 8, 8.5
10:30
Dumbbell fly - 3 sets of 12-20 reps @ 8-9 - 10 Cap
50s x 12 x 3 sets @ 8
9:15
Week 2 GPP Session 1
LISS 30:00 walking up hill - 1.87 miles
1 arm Dumbbell row
115 x 14 x 3 sets @ 8.5, 8.5, 9
AMRAP Leg Raises 8:00
170 reps
1 Arm French Press super set with dumbbell Hammer Curls
Tris 40 x 12 x 3 sets @ 8.5, 8.5, 9, 9
Bis 55 x 15, 14, 12, 12 @ 8.5, 8.5, 9, 8.5
Week 2, Day 3
Deadlifts - 4 reps @ 7; additional 8 reps staying at 7
350 x 4 x 1 set @ 7, 350 x 3 x 1 set @ 7, 350 x 2 x 2 sets @ 7, 350 x 1 x 1 set @ 7
Slingshot Bench Press - 5 reps @ 7; additional 15 reps @ 7
232 x 5 x 4 sets @ 7
Bulgarian Split Squat - 12 reps @ 7; additional 24 reps @ 7 12:00 Cap
20 x 12 x 3 @ 7
10:00
1 leg leg curl with Monkeyfeet standing - 3 sets of 12-20 reps @ 8-9 10:00 Cap
25 x 12 x 3 sets @ 8.5, 8.5, 9
9:00
Week 2, Day 4
Standing Overhead Press - 5 reps @ 7, 12 additional reps at 7 using same weight
150 x 5 x 1 set @ 7, 150 x 4 x 3 sets @7, 6.5, 7
Pendlay Row - 10 @ 7, keep weight the same and do an additional 20 reps, 12:00 Cap
205 x 10 x 1 set @ 7, 205 x 7 x 2 sets @ 7, 6.5, 205 x 6 x 1 set @ 6
11:15
Dumbbell Bench Press - 12 reps @ 7, same weight for an additional 24 reps staying at 7, 12:00 Cap
72s x 12 x 1 set @ 7.5, 72s x 8 x 1 set @ 7, 72s x 6 x 1 set @ 7, 72s x 5 x 2 sets @ 7, 6.5
11:15
Dumbbell Shrug - 3 sets of 12-20 reps @ 8-9, 10:00 Cap
120s x 14, 15, 15 @ 8, 8.5, 9
8:15
Week 2 GPP Session 2
LISS 1.93 miles uphill power walk - 30:00
Lat Pulldowns - 3 sets of 12-20 @ 8-9
260 x 18, 16, 15, @ 8, 8, 9
AMRAP Ab Wheel - 8:00
130 rollouts
1 Arm Triceps pushdown super sets with EZ Curl Bar curls - 4 sets of 12-15 @ 8-9
Tris - 130 x 12, 15, 15, 15 @ 8.5, 9, 8.5, 9
Bis - 100 x 12 x 4 sets @ 8, 8.5, 9, 9