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-   -   Road to Russia 2013 - IPF Raw Powerlifting World Championships (http://www.muscleandbrawn.com/forum/showthread.php?t=13021)

Paradox 03-23-2013 02:28 PM

Road to Russia 2013 - IPF Raw Powerlifting World Championships
 
The title of my last log was Road to 2013 CPU Nationals. Those are just finished, and you can read the write up either in my log:

http://muscleandbrawn.com/forums/tra...junior-10.html

Or here:

http://muscleandbrawn.com/forums/pow...s-paradox.html

Short version:
Gold medal, 620.5kg total, and two additional national records to go with my already owned squat record.



I'll have 11 weeks for this meet cycle. I'll be doing 4 weeks of Sheiko CMS 1, 4 weeks of Sheiko CMS 2, and the last 3 weeks of Sheiko CMS Competition Peak.

I'll be using a block overlay, consisting of 3 weeks accumulation, 2 weeks intensification, 3 weeks accumulation, 3 weeks intensification.

During the accumulation:
I'll be conventional deadlifting on Saturdays, as well as overhead pressing.
I'll be front squatting on Monday, Wednesday, Friday after I complete all the prescribed squat work. I've set my squat max to something I know I can do easily.

During the intensification:
I'll be sumo deadlifting on Saturdays, as well as overhead pressing.
I'll be pause squatting on Monday and Friday, and probably still front squatting on Wednesdays. During the second intensification I might not do this at all. Don't want to develop any bad habits.

Tuesdays will consist of blood flow work, as well as some week point work (in my case, definitely arms, maybe some calf work if I get real crazy).

I'll also be doing some sort of back movement on all the main days (M,W,F,Sat)

This will start Monday!

EDIT:

Oh ya, the meet is somewhere during June 11-16

LtL 03-23-2013 05:17 PM

Sounds well thought out. Let's do it!

Hunterace 03-23-2013 05:19 PM

Great stuff Dave! Any set or planned goals for PRs at the meet???

Squatter 03-23-2013 05:50 PM

Super impressed with the plan and the meet of course. Wish you all the sucess in the world Dave.:thrasher:

Mr.Silverback 03-24-2013 01:38 AM

Respect, now time to get to work!

brad1224 03-24-2013 11:40 AM

Ima a bar but I love following these powerlifting logs cuz I learn so many new training techniques. Kill it man!

big_swede 03-24-2013 02:40 PM

Good luck and congrats on the recent gold!

Paradox 03-24-2013 02:56 PM

Quote:

Originally Posted by LtL (Post 340960)
Sounds well thought out. Let's do it!

Thanks, LtL. I'm pretty sure having these accumulation blocks with ridiculous squat frequency/volume will really help.

Quote:

Originally Posted by Hunterace (Post 340962)
Great stuff Dave! Any set or planned goals for PRs at the meet???

Hard to say, really. I'm very much hoping for like 245/150/272.5 at a minimum.

Quote:

Originally Posted by Squatter (Post 340974)
Super impressed with the plan and the meet of course. Wish you all the sucess in the world Dave.:thrasher:

Too kind, Jim. Thanks, man!

Quote:

Originally Posted by Mr.Silverback (Post 341141)
Respect, now time to get to work!

Fuck yes it is!

Quote:

Originally Posted by brad1224 (Post 341301)
Ima a bar but I love following these powerlifting logs cuz I learn so many new training techniques. Kill it man!

Thanks, man!

Quote:

Originally Posted by big_swede (Post 341435)
Good luck and congrats on the recent gold!

Thanks, swede!

BendtheBar 03-24-2013 07:12 PM

Destroy.

ravimolasaria 03-25-2013 12:54 AM

Superbly work out plan and target wts. Dave ... kill that meet also ...:clap::clap:


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