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Old 10-30-2011, 01:57 PM   #7
Fazc
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Max Brawn
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Join Date: Jun 2011
Location: U.K
Posts: 5,554
Training Exp: 12+ years
Training Type: Powerlifting
Fav Exercise: Bench Press
Fav Supp: Chicken
Reputation: 420568
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Default Steak, Eggs, Whisky and Two Beards Log

Starting a new log from the discussion arisen here:

http://muscleandbrawn.com/forums/pow...-strength.html

The basic plan can be summed up as doing the lifts and their variations as much as possible. There will be severe loading for 2 weeks followed by 1-2 weeks of active rest with a reduced schedule and 50% weights. I believe that to be better than average I will need to train at a higher than average level at least some of the time.

My strength levels are varied at the moment as I've been getting used to equipment, but essentially I have gotten back the bulk of my strength from my hamstring injury in 2007. However I have not progressed much past that, my goals are to hit Elite in the 90kg or 82.5kg class.

Tentative 6 Day Approach

As Btb I'll be refining stuff as I go along, but here is what I am thinking. It's slightly different as essentially its 3 Presses and 3 Squat/Dead days:

Day 1 Bench (A Workout)
Day 2 Squat/Dead (A Workout)
Day 3 Bench (B Workout)
Day 4 Squat/Dead (B Workout)
Day 5 Bench (C Workout)
Day 6 - Squat/Dead (C Workout)

Bench Workouts

Bench A Workout

--Bench Press: 8 singles
--3 Board Press, 6 x 3

Bench B Workout

--CGBP: 6 triples

Bench C Workout

--Bench Press: 6 triples
--CGBP: 6 x 3 (optional)

Squat/Deadlift Workouts

Squat/Deadlift A Workout
--Squat Singles x 8 reps
--Sumo Partial Deadlifts 6 x 3

Squat/Deadlift B Workout
--Box Squats 6 x 3
--Trap Bar Deficits 6 x 3

Squat/Deadlift A Workout
--Deadlifts x 8 singles
--Partial Squats 6 triples

I'll be using bands on certain exercises. Briefs/Belt/Wraps/Slingshot will be used as supportive gear, closer to competition I'll look to using the gear more often. Long-term I'd like to train in as much gear as I'll be using in a competition, so regular shirted benching and geared squatting will be included, but I'll have to phase that in over time.

Last edited by BendtheBar; 10-31-2011 at 01:30 PM.
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