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Old 04-25-2012, 03:54 PM   #1
BendtheBar
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Default BTB - 1800 Raw @ 242 Log.

Goals

New goals, new training log. Goals are:

--Weight Loss. Get weight down to 250 pounds, with the goal of competing in powerlifting in the 242 class in 2013.
--Strength. Raise my platform 3 lift total from 1657 (current) to 1800 raw.

I plan on competing next in 2013 so I have plenty of time. A major part of this goal will be raising my bench press. I will need at least a 450 pound raw bench to have a decent shot at totals 1800+.

So, lift goals are:

Bench Press - 450 pounds
Squat - 650 pounds
Deadlift - 750 pounds

This puts me around an 1850 total, and allows for some wiggle room on the platform.

2013 Competition

If I can get into it, my next competition will be the 2013 Raw Unity meet in February, 2013. If not, I will compete again in 12 months at the UPA Nationals, April, 2013.

Goal Stages

Stage 1 - Weight loss. For the next several months I will be looking to dump 50-60 pounds. Weight loss will not be rushed. I will be looking for an 8-10 pound loss per month, give or take. Maintaining strength during this period is a primary goal. I understand some strength loss "may" occur. Diet approach will primarily be Paleo/high fat and protein.

Stage 2 - Ramming. Strength gains and weight maintenance. Will use Paleo during the week, and eat more openly during the weekends. If weight goes up, I will restrict cals for a week to pull it back down.

Stage 3 - Zero in. Countdown to contest time. Make sure I am peaking and weight is within reach of 242. Pull back slightly on training frequency to allow for more recovery/healing of war wounds. Same approach I used for my last contest. Dropped squats to 2x a week and used a more instinctual rest approach.

Workout

Monday

--Heavy Squats - max single, double or triple
--Deadlift training - *See below
--Weighted Situps and Side Bends - 2 sets each
--Standing Barbell Calf Raises - 2 sets each

Tuesday
--Bench Press - 12345 rep sets - Start heavy, go light
--Close Grip Bench Press - 3 sets 20 rep goal
--Rack Chins - 2 sets
--Dumbbell or hammer curls - 3 sets 25 rep goal

Wednesday

--Wide stance Squats - Rep work, 3 sets 20 rep goal
--Deadlift training - *See below
--Weighted Situps and Side Bends - 2 sets each
--Standing Barbell Calf Raises - 2 sets each

Thursday
--OHP Press - 12345 rep sets - Start heavy, go light
--Barbell Rows - 3 sets 20 rep goal
--Bench Press - 3 sets 20 rep goal
--Reverse Flyes - 3 sets 30 rep goal

Friday

--Heavy Squats - max single, double or triple
--Deadlift training - *See below
--Weighted Situps and Side Bends - 2 sets each
--Standing Barbell Calf Raises - 2 sets each

Saturday
--Bench Press - 12345 rep sets - Start heavy, go light
--Close Grip Bench Press - 3 sets 20 rep goal
--Rack Chins - 2 sets
--Dumbbell or hammer curls - 3 sets 25 rep goal


* Deadlifts

Alternate between:

Workout A
Max single(s) low rack pull, 4 inches off ground

Workout B
Progressive movement training, starting 6 inches above the thigh and working down an inch (or so) every 3 weeks until a stall occurs.

If a stall occurs, I will bump back up a few inches and make another run. If a second stall occurs I will drop the weight by 10 pounds at the stall height each workout until I find a weight that is usable.

I will continue on down to the floor.

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Last edited by BendtheBar; 04-26-2012 at 07:26 PM.
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Old 04-25-2012, 03:57 PM   #2
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Looking forward to watching you smash your goals. I like the routine, should be fun to watch it play out. And subbed!
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Old 04-25-2012, 04:04 PM   #3
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Im with you on this journey. SFW brother!
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Old 04-25-2012, 04:10 PM   #4
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Thanks guys. Diet starts today. Hold me accountable.
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Old 04-25-2012, 04:11 PM   #5
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In!

Love the plan, let's get to it!
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Old 04-25-2012, 04:11 PM   #6
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Plan looks awesome. Excited to see this.

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Old 04-25-2012, 04:18 PM   #7
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Starting Weight

4/25/2012

318.6 pounds

I've been eating like a freak since the meet, so expect some rapid loss during week one. This is about 9 pounds heavier than I was for my weigh in this weekend.
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Old 04-25-2012, 04:19 PM   #8
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BAH! Thought I had a chance to be first, but I wasn't close!

Good luck, Steve. Looking forward to seeing you smash these goals.
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Old 04-25-2012, 04:26 PM   #9
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ANOTHER log?? Just kidding. Good luck with your new goals, Steve!
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Old 04-25-2012, 04:35 PM   #10
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In on this.
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