Quest to be a Class IV Lifter
 

A little background, I recently lost 105 lbs (267 down to 162) I started weight lifting about 5 months ago. I thought I knew a lot more than I did, and although I made some decent newbie size gains, I made almost no newbie strength gains. After a couple months of reflection and thought on which direction I wanted to go, I have decided to pursue more of a power lifting approach, with the idea of competing next year when I an 50 yrs old.

I know I have a long way to go, and I will be competing only with myself to get as strong as I can. My first goal will be to become a Class IV RAW lifter at the 165 lb weight class. Bench - 200 lbs, Squat - 250 lbs, Dead - 300 lbs, 3 lift total - 700 lbs. When I reach this goal, I will shoot for Class III.

I discussed with Steve doing a very basic, compound exercise, strength routine, and he helped me modify a Doug Hepburn routine, that I started on 2 weeks ago. I will be training 4 days a week. I train at the weight room at the prison I work at, 99% of the time I am the only one there.

Good luck Moe. Hope to see you smash your goals.

Good luck!!

hope you destroy the goals you are looking for....and good job on seeking help from a knowledgeable man like steve. He wont steer you wrong, and keep the dedication going.

Program is as follows:

Monday, Thursday:
Squat 80% 1RM 6x2, add an extra rep each workout, work up to 6x3, then add weight
Bench 80% 1RM 6x2, work up to 6x3
5 minute break
Squat (80% of 6x2 weight) 3x6, work up to 3x8, then add weight
Bench (80% of 6x2 weight) 3x6, work up to 3x8

Tuesday, Friday:
Deads 80% of 1RM 6x2, work up to 6x3, then add weight
Mil. Press 80% 1RM 6x2, work up to 6x3
5 minute break
BB Rows, 3x6, work up to 3x8
Mil Press (80% of 6x2 weight) 3x6 work up to 3x8

DAY 1, 8-13-12

Squat.....189 x2x2x2x2x2x2
Bench.....167 x3x3x3x2x2x2

5 min break

Squat (80%) 150.5 x6x6x6
Bench (80%) 134 x7x7x7

weights are odd amounts because the plates are international plates (5.5 lbs, 11 lbs, 22 lbs etc.)

Great start! Nice program too. Interesting.

Incredible weight loss!

Good luck. I'm sure you will hit your goals.

Good start Moe. How are things feeling?

Great, I have a little lower back soreness the day after deads, but other than that, the back seems to be about 95%...Im just gonna take it slow and steady, and not rush the progression on the deads, I feel I could skip ahead, but I am not gonna risk it.

I am loving the routine so far !!

Day 2, 8-14-12

Deads.......211 x3x2x2x2x2x2
Mil Press...93.5 x3x3x3x2x2x2

5 min break

BB Rows..............99 x7x7x7
Mil Press (80%)....75 x7x7x7