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Serving the Iron Legion: SPLocal's 20 Week Meet Prep


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#1 SPLocal

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Posted 25 November 2013 - 10:26 PM

Welcome

This log will document the diet and training process of my 20 week meet prep.

In its totality, I hope to log from Dec. 1st to Mar. 29th.

Having completed my first raw PL meet in October, I'm anxious to get back onto the platform and improve my total.

I am currently a rather smooth ~185-190lbs and would like to recomp to a lean 181lbs while building my strength. I am aware that these are ambitious goals, but success in both the weightroom and on the platform depends on expecting more from one's self.

The Ends

Meet: USPA California State Championships, March 29th
Desired Weight: 180-181lbs
Desired Total: 1350+

The Means

I employ a modified 5/3/1 template, the nuances of which will be revealed and/or modified as the log progresses.

I am very fortunate to have the input and assistance of a fellow forum member for my diet. Calories and macronutrient contents will undulate and shift with the course of my training, any hangups or regressions (or injuries) I experience, and the flow of daily life.

Gratitude

I'm logging this in the PL section, a contrast to my previous logs.

I hope that active competitors will follow the log, along with anyone interested in the pursuit of strength as a means of building physical, mental, and emotional fortitude.

Think strong and be strong!
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#2 SPLocal

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Posted 25 November 2013 - 10:41 PM

Starting Statistics and Images

On October 19th, I competed in the USPA Central California Open.
Total: 1179
Weight: 188
Lifts: 170/137.50/227.50 KG
374.78/303.13/501.55 LBS

Although these numbers have since been surpassed by gym PRs, I will use them as my reference point for platform progress--the only progress that matters!

I've also attached some images of my physique; it isn't entirely important to the log but I'm hoping the "after" pictures will be a testament to 20 weeks of hard work and discipline.

Attached Files


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#3 branniganslaw

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Posted 26 November 2013 - 03:16 PM

In on this! I have absolutely no doubt you'll apply your usual dedication and iron will to executing your plan and reaching your goals, which are lofty! If I didn't know you, I would be questioning if dropping a weight class while adding 15% to your total were a realistic goal, but I've seen what you can do when you apply yourself in past logs.
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#4 sorrow

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Posted 27 November 2013 - 10:05 PM

You've proved to be diligent with your training. I have no doubts you will work hard and be rewarded with a vastly improved total at the meet!

#5 SPLocal

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Posted 27 November 2013 - 11:56 PM

My thanks to both of you for following; the log will get rolling in its entirety on December 1st.
I'm looking forward to the whole process!

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#6 iceman99uc

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Posted 28 November 2013 - 09:16 AM

I'm def in for an SPLocal log for sure.

Always much insight and discussion that come from them.

#7 SPLocal

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Posted 03 December 2013 - 12:50 AM

Week One: Day One-Maximal Deadlift

Morning Weigh-In:
186lbs

Training:
BB Full Deadlift: 460x3, 460x3, 460x3 (90% of TM: 510)
BB ATG Squat: 330x3, 330x3, 330x3 (80% of TM: 410)
BB Deficit Deadlift 365x5, 365x5, 365x5 (70% of TM: 510)

Diet:
Meal A-200g Chicken Breast, 330g Cottage Cheese, 1 tbsp Peanut Butter
Meal B-200g Chicken Breast, 4 slices Ezekiel Bread
Meal C-Starbucks Hot Panini "Rustico Turkey" Sandwich
Meal D-200g Chicken Breast, 4 slices Ezekiel Bread, 1.5 cup Chocolate Chex cereal

Macros- ~2750kcal, 70g fat, 243g carb, 315g protein

Notes:
Off to a good start but this pull session was one of the more grueling experiences I've had.
All primary numbers were hit, however, so I am in a good starting position.

Every third week of this log will be a 5/3/1 test with the given training maxes. If I hit my 95% single, I am "cleared" to proceed to the next wave.

As it stands, my starting training maxes are: 410/310/510.
The bench and deadlift maxes are slightly lower than my gym max (330/530 respectively), while the squat max is inflated by ~10lbs or so. This forces me to work harder with squat accessories.

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#8 iceman99uc

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Posted 03 December 2013 - 08:59 AM

Are you following any sort of pre-determined training regimen? Also, how did you determine your max lifts for this? Previous PR, completed lifts at last meet? Just curious bro to see how you're going about things right now.

#9 SPLocal

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Posted 03 December 2013 - 10:12 AM

Are you following any sort of pre-determined training regimen? Also, how did you determine your max lifts for this? Previous PR, completed lifts at last meet? Just curious bro to see how you're going about things right now.


My training program is a heavily modified version of the "5/3/1 for Powerlifters" template.
I've come to realize that it is essential for me to move heavy weight (~90%) at least once per week in a press and lower-body lift to maintain the confidence and comfort with the standards I have set for myself on the platform.

My larger plan looks something like this:

Dec. 1-7: 410/310/510
Dec. 8-14: 415/315/515
Dec. 15-21: 410/310/510*

Dec. 22-28: 420/320/520
Dec. 29-Jan. 4: 425/325/525
Jan. 5-11: 420/320/520*

Jan. 12-18: 430/330/530
Jan. 19-25: 435/335/535
Jan. 26-Feb. 1: 430/330/530*

Feb. 2-8: 440/340/540
Feb. 9-15: 445/345/545
Feb. 16-22: 440/340/540*
[FONT="]
Feb. 23-Mar. 1: 450/350/550
Mar. 2-8: 455/355/555
Mar. 9-15: 450/350/550*
[/FONT]
During the first week of each cluster, I will train the bench and deadlift as primary lifts. Meaning that there will be two days of "maximal" bench/deadlift training (where I attempt 3x3 @ 90%) and two days of "technique" bench/deadlift training (where I attempt 3x3 @ 80-90% with specialized movements [deficit deadlifts, CGBP, etc] or assistance/resistance tools [bands, the Catapult which is Metal's version of the Sling-Shot]).

During the second week of each cluster, I will train the bench and the squat as primary lifts in the same fashion. I am still squatting during the first week, but the squat is relegated to either secondary or tertiary position and I do not go above 80%.

In this way, I will be giving each movement its fair share of maximal full-range work (+90%) and moderate-heavy technique/partial work (~80-90%). For the bench, the use of a Catapult during the entire "technique" session will serve to reduce tendon stress while allowing me to handle the higher percentages. For the lower body movement, the partial/technique lift will allow me to practice sticking points (popping off of the floor during a pull, popping out of the hole in a squat).

The reason I have bumped the training max by 5lbs during the second week of each cluster is to challenge myself on my squat--which so far remains the weakest link of my total. If I am not able to complete the prescribed reps, however, I will lower it to the standard training max.

As for the maxes themselves, the bench/deadlift maxes are lighter than my post-meet gym PRs while the squat is inflated by 10lbs.

This is a particularly intensive and aggressive way to approach things, but I will note that at no point during this run will I be attempting anything higher than a single or two at 95%.
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#10 PZTHATER

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Posted 03 December 2013 - 10:47 AM

helluva a plan brother

#11 iceman99uc

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Posted 03 December 2013 - 11:04 AM

helluva a plan brother


I 2nd this. Looks like you've taken your usual discipline and planning and applied it to a powerlifting routine. Looks like you've done some serious thinking and planning. No doubt you will get results with the work you are apt to put in.

#12 SPLocal

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Posted 03 December 2013 - 10:36 PM

Week One: Day Two-Rest Day

Morning Weigh-In:
185.5 lbs

Diet:
Meal A-2 scoop Dymatize Casein, 220g Cottage Cheese, 3 tbsp Peanut Butter
Meal B-200g Chicken Thigh, 2 slices Ezekiel Sprouted Bread, 1 Oroweat Sandwich Thin-Multi Grain
Meal C-2 scoop Dymatize Casein

Also an additional 3 servings of PES Amino-IV spread throughout the day.

Macros: 1827kcal, 63g Fat, 90g Carbs, 239g Protein

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#13 SPLocal

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Posted 04 December 2013 - 11:12 PM

Week One: Day Three-Maximal Bench

Morning Weigh-In:
186 lbs

Training:
BB Full Bench: 280x3, 280x3, 280x3 (90% of TM: 310)
DB Strict Form Row: 100x5, 100x5, 100x5, 100x5, 100x5
BB Close-Grip bench: 250x3, 250x3, 250x3 (80% of TM: 310)
HS Unilateral High Row: 45x8, 70x8, 80x8, 90x8, 100x8
BB Full Bench: 220x5, 220x5, 220x5 (80% of TM: 310)
HS Lat Pulldown: 90x10, 110x10, 120x10, 130x10
Farmer's Walks: Various sets between 50lbs and 80lbs, done until exhaustion

Diet:
Meal A-3 oz. Roasted Chicken Breast, 3 Whole Eggs, 3 Oroweat Multi-Grain Sandwich Thins
Meal B-9 oz. Roasted Chicken Breast, 4 slices Ezekiel Sprouted Bread, 2 tbsp Peanut Butter
Meal C-3 oz. Raw Almons
Meal D-200g Chicken Breast, 4 slices Ezekiel Sprouted Bread, 1 scoop Dymatize Casein

Also an additional 2 servings of PES Amino-IV spread throughout the day.

Macros: 2830kcal, 93g Fat, 225g Carb, 326g Protein

Not the best day diet wise; a food shortage at home left me scraping the barrel (i.e. deli cuts) for my protein intake but I made due. I still need to work on lowering my protein to carb ratio, and fats were too high today as well.

Training session was decent; I've been experimenting with a wide-grip bench form after I noticed my pecs lagging in development to my front delt and triceps--but the CGBP triples went up far smoother and more comfortably than the wide grip, so I may opt to get maximal work in for both lifts.

My bands, Catapult, and other goodies should be here next week. If I make any major changes to the regiment they will be noted here.

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#14 N-Nor

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Posted 04 December 2013 - 11:29 PM

100% in on this, wheres the veins?! Youve beefed up since the last pics ive seen man. Nice size you've added
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#15 SPLocal

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Posted 04 December 2013 - 11:34 PM

100% in on this, wheres the veins?! Youve beefed up since the last pics ive seen man. Nice size you've added


Glad to have you in sir, though I wish you still had your old account!

I'm lucky (or, moreso, my rep power) to have evaded that whole debacle.

Cliffs on SPLocal's development:
A: Shift from BB to PL
B: Sign up for meet with ~2 months prep, dirty bulk on cycle to maximize strength/recovery
C: Got fat
D: Trying to get less fat

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#16 ryhigh

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Posted 05 December 2013 - 12:55 AM

A little late, but subb'd. Kill that shit

#17 SPLocal

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Posted 05 December 2013 - 11:52 PM

Week One: Day Four-Rest Day

Morning Weigh-In:
186lbs

Diet:
Meal A-PES Amino IV, 200g Chicken Breast, 2 Oroweat Multi-Grain Rolls
Meal B-300g Chicken Breast, 31g Wheat Thins
Meal C-200g Chicken Breast, 1 scoop Dymatize Casein

Macros: 1813kcal, 38g Fat, 95g Carb, 268g Protein

I'm surprised at the extent to which these deficits are impacting my recovery. My legs are still thrashed from Monday's session and my back is tight despite some daily mashing.

Depending on how I feel on Saturday, I may need to tone down the intensity of the program heavily--or make a bigger shift to dynamic and rep work to compensate.

I'm currently thinking of ways to integrate my planned TM increases into something like the Cube.

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#18 PZTHATER

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Posted 06 December 2013 - 09:22 AM

Week One: Day Four-Rest Day

Morning Weigh-In:
186lbs

Diet:
Meal A-PES Amino IV, 200g Chicken Breast, 2 Oroweat Multi-Grain Rolls
Meal B-300g Chicken Breast, 31g Wheat Thins
Meal C-200g Chicken Breast, 1 scoop Dymatize Casein

Macros: 1813kcal, 38g Fat, 95g Carb, 268g Protein

I'm surprised at the extent to which these deficits are impacting my recovery. My legs are still thrashed from Monday's session and my back is tight despite some daily mashing.

Depending on how I feel on Saturday, I may need to tone down the intensity of the program heavily--or make a bigger shift to dynamic and rep work to compensate.

I'm currently thinking of ways to integrate my planned TM increases into something like the Cube.


I have been experimenting with cube on my bench. Havaent been able to get into the squat routine that much but I know the deadlift routine is high volume. Seems like if one was to stick with the cube 4 day split that would have guaranteed succes.

I ran a 9 week routine of the bench program and gained 5 pounds on my bench and weighed less. Just started back up this week and actually have the progression from wave to wave right now. I am expecting alot out of this 9 week run.

#19 SPLocal

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Posted 07 December 2013 - 09:40 AM

Week One: Day Five-Repetition Deadlift

Morning Weigh-In:
187lbs

Training:
BB Deficit Deadlift: 410x5, 410x5, 410x5 (80% of TM: 510)
BB Full Squat: 290x5, 290x5, 290x5 (70% of TM: 410)
BB Floor Deadlift: 315x10, 315x10, 315x10 (~60% of TM: 510)

Diet:
Meal A-300g Chicken Breast, 3 Oroweat Multi-Grain Thins, 2 tbsp Peanut Butter, 2 scoop PES Amino IV
Meal B-300g Chicken Breast, 4 slices Ezekiel Sprouted Bread
Meal C-200g Chicken Breast, 4 slices Ezekiel Sprouted Bread, 2 scoop PES Amino IV

Macros: 2806 Kcal, 58g Fat, 247g Carb, 333g Protein

I have been experimenting with cube on my bench. Havaent been able to get into the squat routine that much but I know the deadlift routine is high volume. Seems like if one was to stick with the cube 4 day split that would have guaranteed succes.

I ran a 9 week routine of the bench program and gained 5 pounds on my bench and weighed less. Just started back up this week and actually have the progression from wave to wave right now. I am expecting alot out of this 9 week run.


Keep me updated on this (I'm also shadowing your log); I think my tendencies towards heavier work would not jive well with the Cube for Deadlift/Squat but perhaps I am being overzealous in attempting 3 major barbell movements per session--regardless of intensity range.

At the moment I am looking at the "Spinal Tap" variant of 5/3/1, pairing it with my primary movement, and cutting out the third movement. The Spinal Tap variant essentially demands a full cycle of 5/3/1 per session, so you get a mixture of 5-rep, triple, and single lifts with your TM. If the numbers are hit, your TM is increased on a weekly basis by 5lbs.

This, coupled with a very limited (~50-60%) BBB approach to technique or partial-movement work should balance things out and give me more time/energy for practical assistance lifts: weighted dips/chins, farmers walks, lat pulldowns, etc.

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#20 SPLocal

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Posted 08 December 2013 - 06:42 PM

Week One: Day Six-Repetition Bench

Morning Weigh-In:
186lbs

Training:
BB Close Grip Bench: 250x5, 250x5, 250x5 (80% of TM: 310)
BB Wide Grip Bench: 215x5, 215x5, 215x5 (70% of TM: 310)
BB Close Grip Bench: 185x10, 185x10, 185x10 (60% of TM: 310)

Diet:
Meal A-200g Chicken Breast, 3 Oroweat Multi-Grain Thins, 1 cup Honey Bunches of Oats, 4 scoops PES Amino IV
Meal B-200g Chicken Breast, 4 slices Ezekiel Bread, 3 Whole Eggs, 1 tbsp MCT Oil, 2 scoop PES Amino IV
Meal C-200g Chicken Breast, 4 slices Ezekiel Bread, 1.5 cup Chocolate Chex Cereal

Macros:
2874 kcal, 66g Fat, 288g Carbs, 302g Protein

Not too much to say about today, still busy trying to figure out how to modify my training.
The general planned weight increases will not change, however.

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#21 SPLocal

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Posted 08 December 2013 - 07:28 PM

Week One: Wrap-Up and Transition to Week Two

These posts will be done every Sunday and serve to summarize my thoughts on the preceding week.
Diet will not be logged during these reports to reduce clutter (though the deficit is still being followed and my coach has access to the data).

Morning Weigh-In:
187lbs

Reflections:
Dieting is difficult and there is much work to be done in improving my compliance levels.
I will work towards a better protein/carb ratio during my training days and to reduce my processed carb intake.
Hopefully, the Dymatize Casein and PES Select powders I have purchased will fulfill my sweet tooth.

I will reduce the span of barbell movements during my sessions, and meld the "Spinal Tap" template with a lighter BBB variant.
I will also be bringing back more DB and machine work--taking a quasi-bodybuilding approach towards my accessories and a cue from Brandon Lilly, although I am not running the Cube.

My weight is still fluctuating but I hope things will even out in the next few weeks. So long as I can get on the "right" side of the 186-187lbs range I will be making progress.

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#22 SPLocal

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Posted 09 December 2013 - 10:50 PM

Week Two: Day One-Squats

Morning Weigh-In:
187 lbs

Training:
BB Squat:
First Component-290x3, 335x3, 375x3, 395x1 (70/80/90/95% of TM: 415)
Second Component-355x3, 310x5, 270x5 (85/75/65 of TM: 415)
Third Component-270x5, 310x5, 350x5 (65/75/85 of TM: 415)

BB Deficit Deadlift:
275x10, 275x10, 275x10, 275x10, 275x10 (~55% of TM: 515)

HS Leg Extension, Unilateral:
75x10, 90x10, 105x10

HS Hamstring Curl, Unilateral:
30x10, 40x10, 50x10

Diet:
Meal A-1 tbsp MCT Oil, 6 scoops PES Amino IV
Meal B-200g Chicken Breast, 6 slices Ezekiel Sprouted Bread
Meal C-2 scoops PES Amino IV, 6 slices Ezekiel Sprouted Bread, 200g Chicken Breast
Meal D-400g Cottage Cheese, 2 packets Belvita Breakfast Biscuits (yes, I know)

Macros: 2812 Kcal, 68g Fat, 270g Carb, 288g Protein

Notes:
My leg sessions are incredibly trying but all numbers were hit.
I spoke with my coach today and I have a lot of work to do in meeting his expectations, the first point of business being to eliminate processed foods from my diet and incorporate a greater variety of protein/carb sources.
EFS bands and the Metal Catapult arrive tomorrow, I'm looking forward to Wednesday!

Edited by SPLocal, 10 December 2013 - 10:19 PM.

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#23 SPLocal

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Posted 10 December 2013 - 10:32 PM

Week Two-Day Two: Close-Grip Bench


Morning Weigh-In:
187lbs

Training:
BB Close-Grip Bench:
First Component-225x3, 260x3, 290x3, 305x1 (70/80/90% of TM: 320)
Second Component-275x3, 240x5, 210x5 (85/75/65% of TM: 320)
Third Component-210x5, 240x5, 275x5 (65/75/85% of TM: 320)

BB Wide-Grip Bench:
160x10, 160x10, 160x10, 160x10, 160x10 (50% of TM: 320)

DB Flat:
60x10, 60x10, 60x10

BB Skullcrusher:
65x10, 65x10, 65x10

Waiter's Walk:
40-60lb DBs, varying distances/intensities

Diet:
Meal A-2 scoop Dymatize Casein, 2 tbsp Peanut Butter, 1 cup Unsweetened Almond Milk
Meal B-200g Chicken Breast, 3 Whole Eggs, 1 tbsp MCT Oil, 6 pcs Ezekiel Sprouted Bread
Meal C-300g Chicken Breast, 2 scoop PES Amino IV, 200g Cottage Cheese, 6 pcs Ezekiel Sprouted Bread

Macros:
2823 kcal, 84g Fat, 205g Carb, 316g Protein

Notes:
Orientation processes for my new job will be messing with my training schedule this week, so I will shift things as necessary.

I also need to get my mind straight with the carb-protein ratio, it is killing the purpose of this whole endeavor.

Also, the Catapult is too small and the single-ply Metal Pro Deadlifter I ordered doesn't fit, despite being the same size as my Metal Pro King (which still fits). Damn steroids for making me all lumpy and disproportional to my height/bodyweight sizing recommendations. Being fat doesn't help either.

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#24 sorrow

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Posted 11 December 2013 - 08:19 PM

Are you going conventional or sumo? What sizes are you using?

#25 iceman99uc

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Posted 11 December 2013 - 08:50 PM

That sucks your stuff doesn't fit.

What kind of job did you get?




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