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.
