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moeheep 08-12-2012 10:58 AM

Quest to be a Class IV Lifter
A little background, I recently lost 105 lbs (267 down to 162) I started weight lifting about 5 months ago. I thought I knew a lot more than I did, and although I made some decent newbie size gains, I made almost no newbie strength gains. After a couple months of reflection and thought on which direction I wanted to go, I have decided to pursue more of a power lifting approach, with the idea of competing next year when I an 50 yrs old.

I know I have a long way to go, and I will be competing only with myself to get as strong as I can. My first goal will be to become a Class IV RAW lifter at the 165 lb weight class. Bench - 200 lbs, Squat - 250 lbs, Dead - 300 lbs, 3 lift total - 700 lbs. When I reach this goal, I will shoot for Class III.

I discussed with Steve doing a very basic, compound exercise, strength routine, and he helped me modify a Doug Hepburn routine, that I started on 2 weeks ago. I will be training 4 days a week. I train at the weight room at the prison I work at, 99% of the time I am the only one there.

BendtheBar 08-12-2012 11:04 AM

Good luck Moe. Hope to see you smash your goals.

big_swede 08-12-2012 12:53 PM

Good luck!!

RobMoriRB 08-12-2012 03:07 PM

hope you destroy the goals you are looking for....and good job on seeking help from a knowledgeable man like steve. He wont steer you wrong, and keep the dedication going.

moeheep 08-13-2012 09:14 PM

Program is as follows:

Monday, Thursday:
Squat 80% 1RM 6x2, add an extra rep each workout, work up to 6x3, then add weight
Bench 80% 1RM 6x2, work up to 6x3
5 minute break
Squat (80% of 6x2 weight) 3x6, work up to 3x8, then add weight
Bench (80% of 6x2 weight) 3x6, work up to 3x8

Tuesday, Friday:
Deads 80% of 1RM 6x2, work up to 6x3, then add weight
Mil. Press 80% 1RM 6x2, work up to 6x3
5 minute break
BB Rows, 3x6, work up to 3x8
Mil Press (80% of 6x2 weight) 3x6 work up to 3x8

moeheep 08-13-2012 09:19 PM

DAY 1, 8-13-12

Squat.....189 x2x2x2x2x2x2
Bench.....167 x3x3x3x2x2x2

5 min break

Squat (80%) 150.5 x6x6x6
Bench (80%) 134 x7x7x7

weights are odd amounts because the plates are international plates (5.5 lbs, 11 lbs, 22 lbs etc.)

MikeM 08-13-2012 09:31 PM

Great start! Nice program too. Interesting.

Incredible weight loss!

Good luck. I'm sure you will hit your goals.

BendtheBar 08-14-2012 04:57 PM

Good start Moe. How are things feeling?

moeheep 08-14-2012 08:46 PM


Originally Posted by BendtheBar (Post 268285)
Good start Moe. How are things feeling?

Great, I have a little lower back soreness the day after deads, but other than that, the back seems to be about 95%...Im just gonna take it slow and steady, and not rush the progression on the deads, I feel I could skip ahead, but I am not gonna risk it.

I am loving the routine so far !!

moeheep 08-14-2012 08:51 PM

Day 2, 8-14-12

Deads.......211 x3x2x2x2x2x2
Mil Press...93.5 x3x3x3x2x2x2

5 min break

BB Rows..............99 x7x7x7
Mil Press (80%)....75 x7x7x7

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