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Old 04-24-2012, 01:13 PM   #1
Fazc
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Default 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.

Last edited by Fazc; 04-25-2012 at 04:13 PM.
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Old 04-24-2012, 01:13 PM   #2
Fazc
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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!
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Old 04-24-2012, 01:26 PM   #3
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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!
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Old 04-24-2012, 01:30 PM   #4
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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?

Seriously intense stuff. That reppage is very testing indeed.

You'll be swole in no time
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Old 04-24-2012, 01:41 PM   #5
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Quote:
Originally Posted by big_swede View Post
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 View Post
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?

Seriously intense stuff. That reppage is very testing indeed.

You'll be swole in no time
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

Last edited by Fazc; 04-24-2012 at 01:45 PM.
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Old 04-24-2012, 01:51 PM   #6
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Looks good. I'm excited to see how this goes. Especially learning the uber tight gear.

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Old 04-24-2012, 01:54 PM   #7
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Crush The Plan™.

Feeling 100%?
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Old 04-24-2012, 04:12 PM   #8
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I love it when a Plan comes together!

Crush it.

750 @ 83 on the way!

(1650 @ 185 for us Americans!)
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I am Anton Zdravko Martin!

Best meet lifts: Sq 150 Kg (330 lb), Bench 120 Kg (264), DL 160 (352) @89 Kg (197)
Best gym lifts: Sq 375, Bench 280 (pause), DL 385 @205 or less
Goals: 3/4/5
Goals beyond my wildest dreams, 600 Kg raw total, 200/160/240

Hack away at anything which isn't essential. Do what you love, and do it often. Fazc.

Everything competes for recovery so more assistance is not always the best idea. miked96
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Old 04-24-2012, 04:52 PM   #9
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Sounds good buddy. Put the meet behind you and destroy these weights.
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Old 04-24-2012, 06:25 PM   #10
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Loooking good Fazc. Bet this work is a nice little break from the previous system
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