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Old 09-08-2014, 11:11 AM   #1
KD5NFW
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Default NASA Masters Nationals: Road to 1300

I have spent the past 5-6 weeks running a high volume GVT program to give my joints and tendons a break from heavy weights. This week is a deload week then next week begins the 9 week prep cycle towards a 1300lb total at the NASA Masters Nationals on Sunday, November 16 in Dallas, TX.

I will be running the "9 Week Powerlifting Periodization Peaking Workout" written by Steve Shaw. This program involves a 4 week period of ramping volume training followed by a 4 week period of ramping heavy training and concludes with a week of rest prior to the meet.

This is a 3 day program focusing on the 3 big lifts each day with one or two accessory exercises added in if necessary. All percentages are based off my projected 3rd attempts on meet day.

The targets I have set are: squat 450, bench 350, and dead lift 515. The final week of heavy lifting includes a single at 95% of my target. This lift will be used in determining my actual attempts come meet day.

The party begins Monday, September 15
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Meet PR's
Squat 205 (451.94) 11/16/2014
Bench 142.5 (314.16) 4/2014
Dead 227.5 (501.55) 11/16/2014
Total 572.5 (1,262.13) 11/16/2014
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Old 09-08-2014, 11:15 AM   #2
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I'm excited to see how you're going to do with this. IN!
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Old 09-08-2014, 11:31 AM   #3
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Good luck!
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Old 09-08-2014, 01:52 PM   #4
KD5NFW
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Quote:
Originally Posted by LtL View Post
I'm excited to see how you're going to do with this. IN!
Thanks LtL, me too. This will be the first time I've actually tried a peaking program!

Quote:
Originally Posted by miked96 View Post
Good luck!
Thanks Mike!
__________________
Meet PR's
Squat 205 (451.94) 11/16/2014
Bench 142.5 (314.16) 4/2014
Dead 227.5 (501.55) 11/16/2014
Total 572.5 (1,262.13) 11/16/2014
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Old 09-08-2014, 04:11 PM   #5
Henry19
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Yeah baby! Really excited to see what the next 9 weeks has in store for ya, Rich!
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Old 09-09-2014, 07:18 AM   #6
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Quote:
Originally Posted by Henry19 View Post
Yeah baby! Really excited to see what the next 9 weeks has in store for ya, Rich!
Thanks Henry! I hope I remember how to lift heavy lol
__________________
Meet PR's
Squat 205 (451.94) 11/16/2014
Bench 142.5 (314.16) 4/2014
Dead 227.5 (501.55) 11/16/2014
Total 572.5 (1,262.13) 11/16/2014
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Old 09-09-2014, 06:25 PM   #7
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I'm along for the ride. That's what I'm talking about. Those are outstanding goals and very achievable. Richy-Rich puttin' on his big boy pants.

Let's rock Dallas in November!!
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Old 09-09-2014, 09:09 PM   #8
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This sounds exciting. Good luck brotha and nice to see you back here!
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Old 09-09-2014, 09:11 PM   #9
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Heeell yes
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Old 09-10-2014, 06:32 AM   #10
big_swede
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Good luck buddy!
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