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
In for greatness
July 22nd, 2013
Walking - 45 minutes
Kettlebell Swings - 10 lbs x 100 total reps
I'm in. Good luck. Tell me more of these kettle bell swings....
Awesome attitude and we look forward to following your journey!
I like anything that has to do with kettlebells! Keep pushing.
Swinging your balls can be awesome conditioning.
Get some speedy ninja skills added to your strength brother!
That was better.
You know I'm in and will back you 100%!!!
Cool attitude bud, Kettlebells are amazing things. :) In my opinion all lifters could use them for a little humbling.
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