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Old 03-23-2013, 02:28 PM   #1
Paradox
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Default 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

Last edited by Paradox; 03-23-2013 at 02:40 PM.
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Old 03-23-2013, 05:17 PM   #2
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Sounds well thought out. Let's do it!
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Old 03-23-2013, 05:19 PM   #3
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Great stuff Dave! Any set or planned goals for PRs at the meet???
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Old 03-23-2013, 05:50 PM   #4
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Super impressed with the plan and the meet of course. Wish you all the sucess in the world Dave.
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Old 03-24-2013, 01:38 AM   #5
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Respect, now time to get to work!
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Old 03-24-2013, 11:40 AM   #6
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Ima a bar but I love following these powerlifting logs cuz I learn so many new training techniques. Kill it man!
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Old 03-24-2013, 02:40 PM   #7
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Good luck and congrats on the recent gold!
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Old 03-24-2013, 02:56 PM   #8
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Quote:
Originally Posted by LtL View Post
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 View Post
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 View Post
Super impressed with the plan and the meet of course. Wish you all the sucess in the world Dave.
Too kind, Jim. Thanks, man!

Quote:
Originally Posted by Mr.Silverback View Post
Respect, now time to get to work!
Fuck yes it is!

Quote:
Originally Posted by brad1224 View Post
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 View Post
Good luck and congrats on the recent gold!
Thanks, swede!
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Old 03-24-2013, 07:12 PM   #9
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Old 03-25-2013, 12:54 AM   #10
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Superbly work out plan and target wts. Dave ... kill that meet also ...
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