|07-22-2013, 11:10 PM||#1|
Bearded Beast of Duloc
Join Date: Jul 2009
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
BTB Bigger Beard & Next Evolution Log
New focus, new log.
I learned a lot this year. Primarily:
1) Weight. I gain an incredible amount of strength when I gain weight. My health also deteriorates rapidly.
2) Conditioning. It does no good to be the strongest man in the world if you lack the conditioning to make it through a meet.
3) Lower Back. Sitting all day for work has zapped my lower back. I have no endurance.
4) Powerlifting. A love this sport, and the people in this sport. I am all-in.
5) High intensity. Low rep, high intensity lifting works.
6) Floor Pulling. Thought pulling from 3 to 5 inches is less taxing that floor pulls, I still need floor pull reps to practice form.
Weight loss - I am not setting a poundage goal or rate of loss. I will simply set an upper calorie limit and eat mostly whole foods.
Conditioning - I will be walking 5 to 6 days a week for 45 to 60 minutes. This involves a lot of uphill walking. I need to get some basic conditioning level, and be able to stay on my feet during a meet without feeling like death.
Lower Back - Going to do kettlebell swings 5x a week. Need to build lower back endurance and grease the groove.
Powerlifting - Compete more often.
--I plan on deadlifting more, but keeping floor pulls to 70%. Heavy days will be 3" rack pulls.
--I want to not squat max out every week, just for mental reasons. Will probably squat every 5 days, 2 moderate days, then a heavy day.
--Bench - Keep assistance arm work. Keep doing what I am doing It is working.
I also need to keep a concrete schedule. For life reasons, as well as peaking.
A fleshing out of the plan forward.
--Heavy days will be on the weekends, distraction free.
--Conditioning during the week only, first thing in the AM on training days.
Monday - Conditioning (PM)
Tuesday - Moderate Deads + Squats, Conditioning (AM)
Wednesday - Light Bench + Arm Work, Conditioning (AM)
Thursday - Conditioning (PM)
Friday - Conditioning (PM)
Saturday - Heavy Deads or Squats + Assistance
Sunday - Heavy Bench + Arm Work
*Might work in ab work with PM conditioning sessions over time if I feel like it.
Heavy Deads and Squats
Alternating between 2 weeks.
Week 1 - Heavy deadlift, daily max. Slightly lighter squat weight (SLIGHTLY) and probably go for a rep PR.
Week 2 - Heavy squat, daily max. Slightly lighter deadlift weight (SLIGHTLY) and probably go for a rep PR. Deadlift will be from 3" distance.
Work up to a daily max. Assistance work will be 2-3 sets of dumbbell curls and lying tricep extensions each.
Moderate Deads + Squats
70% deads for singles, alternating between sumo and conventional. Slightly lighter squat weight than daily max and probably go for a rep PR.
Light Bench + Arm Work
400-440ish bench for 8-10 singles. Assistance work will be 2-3 sets of dumbbell curls and lying tricep extensions each.
Not a dramatic change over what I have been doing. Biggest change is not training squats and deads heavy each week. The second biggest change will be forcing myself to stick to a schedule. I need to do this to help balance my life.
August 28th, 2013 - Adopting a new training protocol: http://bit.ly/18ZzcTH
Destroy That Which Destroys You
"Let bravery be thy choice, but not bravado."
Last edited by BendtheBar; 08-28-2013 at 01:55 AM.
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