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Old 05-23-2011, 04:52 PM   #1
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Default BTB - 14 Weeks to Power-Palooza

14 Weeks to Power-Palooza

On August 27th, 2011 I will be competing in my first powerlifting meet:

Quad City Power-Palooza | Powerlifting Watch

ADFPF Quad City Power-Palooza

I will be running a 14 day periodization cycle based on my gym PRs minus 20 pounds.

Quote:
Week 1 - 70% x 2 sets of 10 repetitions
Week 2 - 70% x 2 sets of 10 repetitions
Week 3 - 73% x 2 sets of 8 repetitions
Week 4 - 76% x 2 sets of 8 repetitions
Week 5 - 79% x 2 sets of 5 repetitions
Week 6 - 82% x 2 sets of 5 repetitions
Week 7 - 85% x 2 sets of 5 repetitions
Week 8 - 88% x 2 sets of 5 repetitions
Week 9 - 91% x 2 sets of 3 repetitions
Week 10 - 94% x 2 sets of 3 repetitions
Week 11 - 97% x 2 sets of 2 repetitions
Week 12 - 100% x 2 set of 2 repetitions
Week 13 - 104% x 1 set of 1 repetition
Week 14 - 107% - 111% x 1 set of 1 repetition
"Split" will be:
  • Monday - Squats, Speed Deadlifts, Heavy Core and Leg Work
  • Tuesday - Bench, Dumbbell Bench, Heavy Rows, High Rep Shoulders
  • Thursday - Deadlifts, Speed Squats, Heavy Core, Power Shrugs and Dimel Deadlifts
  • Friday - BTN Press, Close Grip Bench Press, Heavy Rows, Bulldozer Laterals

ADFPF National records will fall.

Meet Goals
  • Squat - 525
  • Deadlift - 600
  • Bench Press - 400
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Last edited by BendtheBar; 05-23-2011 at 05:04 PM.
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Old 05-23-2011, 05:02 PM   #2
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Monday May 23rd, 2011

Workout Time: 65 Minutes

Workout Grade: A+

Went into the workout with a BRUTAL sinus headache. Took some Big Rig NO Xhaust pre-workout, and about 5 minutes into my workout my headache was gone. This is very odd. Usually when I get sinus headaches they last for 3 days. We know squats cure cancer. Maybe squats in combination with NO Xhaust cures sinus headaches.

In any case, I wasn't looking forward to 10 rep sets with 335 pounds. It was a grind mentally, but physically I knocked them out rather easily. Not to say they weren't taxing - they were.

My lower back is still bothering me a bit. Had a nice pump going on, which made things worse. Lower back didn't bother me during squats though, but made speed deadlifts a bit of a challenge.

Only listing working sets to keep things easy.

Squats
335 x 10
335 x 10

Speed Deadlifts - 50%, 45 seconds between reps
295 x 8 x 1 rep

Leg Extensions
90 x 15
90 x 12

Leg Curls
55 x 15 reps
55 x 12 reps

Weighted Sit Ups
45 pounds x 15
45 pounds x 12
45 pounds x 10

Plate Side Bends
45 pounds x 10
45 pounds x 10
45 pounds x 10
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Old 05-23-2011, 05:14 PM   #3
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Program looks great, SFW buddy!!!
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Old 05-23-2011, 06:25 PM   #4
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great looking plan BTB, i think i might just steal the upper/lower split for my own use haha.

I know you're using periodization for the main lift but how will your accessory lifts change once it gets closer to the meet?
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_________Goals:__
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Bench:______185
Press:_______135

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Old 05-23-2011, 06:31 PM   #5
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plan looks very promising... good luck big guy, im sure you will do well
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Old 05-23-2011, 06:35 PM   #6
BendtheBar
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Quote:
Originally Posted by big_swede View Post
Program looks great, SFW buddy!!!
Thanks Swede. The 2x2 with 90%+ scare me but I will try or die.

Quote:
Originally Posted by strkout35 View Post
great looking plan BTB, i think i might just steal the upper/lower split for my own use haha.

I know you're using periodization for the main lift but how will your accessory lifts change once it gets closer to the meet?
Right now I am playing them by ear. Normally I would be more aggressive with lower back work on squat day, but my lower back is a bit off. I plan on keeping the accessory work to a minimum...2 sets max, 3 sets for abs.

I will keep standard progression on accessory work. if any of it taxes me too much I will drop weight and go higher reps.

Quote:
Originally Posted by nighttrain View Post
plan looks very promising... good luck big guy, im sure you will do well
Thanks broseph.
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Old 05-23-2011, 06:43 PM   #7
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GL with the prep for the meet Steve!
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Old 05-23-2011, 06:53 PM   #8
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Lets do this.
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Old 05-23-2011, 06:56 PM   #9
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I'll be following this with interest, Steve. Smash some PR's and some records for us!
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Old 05-23-2011, 09:46 PM   #10
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