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-   -   Fazc: The Plan ™ 1650 @ 183 (http://www.muscleandbrawn.com/forum/showthread.php?t=9748)

Fazc 04-24-2012 01:13 PM

Fazc: The Plan ™ 1650 @ 183
 
"The Plan"

Goals

Compete at 83kg/183lbs and aim for 280/180/290 or 616/396/638.

Build Up

April to July - Reduce weight down from 98kg to 87kg. With the goal of competing at around 83kg.

August to December - Get stronger while maintaining that bodyweight. Focus being on partial and top-end strength.

January to April - Get some hella tight gear, get used to it and compete.

Training

Bench/Upper Back Portion -

Sunday, Heavy

Equipped Boards - 4 x 3
Equipped Rack Lockouts - 4 x 3
Chins - 4 x 10-12
Bent Shrugs - 4 x 10-12

Tuesday, Light

Raw Bench Press - 4 x 10-12
Raw Close Grip Bench Press - 4 x 10-12
Bent Row - 4 x 10-12
Bent Shrugs - 4 x 10-12

Thursday, Medium

Slingshot Close Grip Bench Press - 4 x 6-8
Slingshot Bench Press - 4 x 6-8
Pull Ups - 4 x 10-12
Bent Shrugs - 4 x 10-12

Squat/Deadlift portion -

Monday, Heavy

Equipped Squat - 4 x 3
Equipped Good Morning - 4 x 6-8
Banded Abs - 4 x 10-12

Wednesday, Light

Raw High Box Squat - 4 x 10-12
Raw Snatch RDL - 4 x 10-12
Banded Abs - 4 x 10-12

Friday, Medium

Partial Deadlift, briefs - 4 x 3
Partial Squat, briefs - 4 x 6-8
Banded Abs - 4 x 10-12

Morning Sessions

Sunday: Power Cleans, Face Pulls

Monday: BTN Push Press, Side Laterals

Tuesday: Front Squat, Shrugs

Wednesday: Press, Rear Laterals

Thursday: Power Snatch, Pullovers

Friday: Push Press, Side Laterals

Notes

Since I don't have a competition any time soon, I'll be doing some higher rep work. Although I will lift equipped on the first couple days of each week.

2 weeks on, 1 week off. Aboutish.

For the Equipped Boards, Partial Squat and Partial Deadlift I'll be using a 'Progressive Distance/Movement Training' type of deal. I'll pick an weight, something like 280/180/280 and work down across the space of a few months.

Morning sessions, when I can.

Fazc 04-24-2012 01:13 PM

Tuesday 24th Apri - PM

Raw Bench Press - 20kg x 12, 40kg x 6, 60kg x 6

80kg x 12, 12, 12, 12

Yates Row - 50kg x 6

80kg x 12, 12, 12, 12

Raw CGBP -

60kg x 12, 12, 7, 12

Bent Shrugs -

80kg x 12, 12, 12, 12

PUMPED!

big_swede 04-24-2012 01:26 PM

Dont you just love to go highrep when been of that type of training for a while? Pumped is the word! Good plan F, good first session and I look forward to follow this log!

Kuytrider 04-24-2012 01:30 PM

The Plan is solid.
The Plan is awesome.
The Plan will work.

Mainly cos of the guy using it ;)

No overhead press :( I know it's not an essential part of training but don't you love lifting stuff over your head? :D

Seriously intense stuff. That reppage is very testing indeed.

You'll be swole in no time :p

Fazc 04-24-2012 01:41 PM

Quote:

Originally Posted by big_swede (Post 235632)
Dont you just love to go highrep when been of that type of training for a while? Pumped is the word! Good plan F, good first session and I look forward to follow this log!

Yessir! I reckon mixing it up during the week can only help, especially in the off-season.

Quote:

Originally Posted by Kuytrider (Post 235638)
The Plan is solid.
The Plan is awesome.
The Plan will work.

Mainly cos of the guy using it ;)

No overhead press :( I know it's not an essential part of training but don't you love lifting stuff over your head? :D

Seriously intense stuff. That reppage is very testing indeed.

You'll be swole in no time :p

Thank you! Good catch on the overhead work, I do think it's important, I just do it in the mornings. I've edited the original post.

By the way, I'm already swole ;)

LtL 04-24-2012 01:51 PM

Looks good. I'm excited to see how this goes. Especially learning the uber tight gear.

LtL

BendtheBar 04-24-2012 01:54 PM

Crush The Plan™.

Feeling 100%?

MikeM 04-24-2012 04:12 PM

I love it when a Plan comes together!

Crush it.

750 @ 83 on the way!

(1650 @ 185 for us Americans!)

Hazzard 04-24-2012 04:52 PM

Sounds good buddy. Put the meet behind you and destroy these weights.

Pull14 04-24-2012 06:25 PM

Loooking good Fazc. Bet this work is a nice little break from the previous system :)


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