For the next 5-6 weeks I am going to be trying out a new style of training and if I am seeing results I will continue on for another 5 weeks. Here is what it will look like. With over 7 months to go before the comp in Oct I have lots of time to train for this and to get the best out of what I can. I need to lose about 15 - 20 lbs in order to come in under 220lbs . I will be taking it nice and slow so that my strength doesn't suffer.

I diet has already started. Right now I am keeping my cals around 3000 wich is 500 below maintaince. So 1lb a week for now until I flat line. My carbs are being limited to first meal and after training. And on weekends ! Main source is fruit and wm .

Supplements :

Protein ( whey and casein )
Waxy Maize
Scivation - Xtend ( 8 scoops a day = 28g of BCAA's )
Animal Multi Pack
Cissus
Vit D
Beta Alanine
Creatine
Some days I will use a phat burner ( new product ) but I'm not a big fan of the fat burners , Tammy is using this and loves it so I thought I would give it a shot.
5-HTP or ZMA
Chromium
Green Tea

I tried to upload the spreadsheet , but it didn't work for some reason. It's an excell sheet so it should....?

Are you actually going to diet down to 220 or will you diet down to 225 or so & cut water?

Never thought about it , but I will try and get down to 220 ( I just look better at that weight ) But if the weigh ins are the day before early morning I will have a good day to load up and come in heavy ! No matter how I do it I will be at the high end of the weight class.

Which is 100kg I think.

I was talking with one of the guys last night and he told me that this next meet will be in June or July not October. I guess enough guys from this division are going to go to the worlds in France and they want enough time to train for it , which is in November.

So I have to get in and bust my ass , Don't have the 7-8 months that I thought I would have. 4 is still enough time to get me where I want to be.

Good luck! You can definitely make weight even if your time is shorter than what you had originally thought.

I think so too.

Feb 23rd

Squat 3x8 w/315
Leg press 3x10 w/450
Leg extensions 3x12 w/100
Leg curls 3x10 w/150

Not a bad session coming off night shift

I know I'm a bit behind the 8 ball (ok, maybe I'm alot behind lol) but you might find it better to get in a few more singles during the warmup.

I would've maybe done a single at 355, 405, and 455 before attempting the 505. I'm also tempted to say 405x1, 455x1, and 495x1..then attempt the 505.

You'll get much better acclimation by using more intensity at a lesser volume.

I hate to say it after the fact, but that may have been the difference between hitting 505 or failing it.

IMO 495X1 is a bad idea before attempting 505. I mean there is essentially no difference between the two weights when you consider percentages and the strain it puts on your body. After a certain point, 10lb means a lot less.

I agree that more singles might have been a good idea. If it was me, I would have done 405 for a couple of singles. 455 is 90% of 505. IME there has never been a need to do an acclimation with a weight over 90%.

I agree with the both of you . More singles would prob help alot.

Whenever I come up to the 495 I always put the 2.5's on to make it an even 500. Like you said , Ross the body isin't going to be able to tell the difference between 5lbs . If a person can lift 495 but cant do 500 it's more of a mind game at that point.

More Singles next time , thanks boys !

I disagree. 10lbs can be a huge difference at higher percentages, even a couple of pounds can make a difference.

Talo failed at 505 but didn't attempt 495, he very well may have failed at 495. He may have even gotten 495 but failed at 505.

The time when 10lbs means alot less is when you're doing sub-maximal work, like 300s or 400s in Talo's case. If you do 495 but can't do 505, 10lbs has made a big difference.

Whether you intend to get more acclimation or not, anytime you perform a set/rep that is more intense than the last you are acclimating.

Talo could've gone back down to 485-495, after failing 505, come back to 505 and possibly complete the rep. Purely from that extra acclimation.

A pr is a bit different but if you got a pretty clean single and took an adequate rest, the impact of that first rep is not going to be so big as to shave lbs and lbs off of your max.

I think 10lb is definately too small of a jump to be practical at that high of a weight. 10lb at 500lb is only 2%. When I am deadlifting I usually keep my jumps to no less than 10kg (22lb ish) and no larger than 20kg. Thats just my experience though. I think its up to the lifter to try a few different methods and see what works.

IW