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.

http://muscleandbrawn.com/forums/att...08551612_n.jpg

Looking forward to watching you smash your goals. I like the routine, should be fun to watch it play out. And subbed!

Im with you on this journey. SFW brother!

Thanks guys. Diet starts today. Hold me accountable.

In!

Love the plan, let's get to it!

Plan looks awesome. Excited to see this.

LtL

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.

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.

ANOTHER log?? Just kidding. Good luck with your new goals, Steve!

In on this.