ihateschoolmt

I am training for the the state powerlifting records for the 165 weight class age group 16-17. I have 20 months to train. I will be doing westside. I am also going to be eating around 4200 calories a day. I haven't been eating much lately and I am going to get serious about that again. I will eat 4200 calories a day until I weight 175 pounds. That should take around 7 months.

Here is the routine.

ME Squat/Deadlift day

Box squats (1 week) good mornings (1 week) deadlifts (1 week) good mornings (1 week) box squats(1 week) deadlifts (1 week) (repeat)(Primary)
dimal deadlifts 2 x 20
rack deadlifts 3 x 5-10
Decline weighted situps - 4 x 8-12
calf raise - 3 x 8-12

ME Bench Press Day:

Bench Press (for 2 weeks) rack lock outs (2 weeks) - Work my way up to 1RM beginning with triples (Primary)
Incline DB press - 2 x 5-10
Military press - 3 x 5-10
Bent over rows - 3 x 5-10
Wide grip pull ups - 2xfailure

Squat/deadlift Day:
Speed squats 8 x 2 (50% (of 1rm)55% 60% back to 50% change every week) (Primary)
Stiff legged deadlifts 5 x 5-10
Hyper extensions 3 x 5-10
Glute ham raises 3 x failure

DE Bench Press Day:
Bench press - 9 x 3 with explosive speed (Primary)
CG Bench Press - 2 x 5-10
incline DB - 3 x 5-10
Military press press - 2 x 5-10
Bent over rows - 3 x 5-10
Wide grip pull ups - 2xfailure

Pylon

Good to have goals. Can't wait to see how things go!

"The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

ihateschoolmt

Today is the frist time I have done good mornings.

Good mornings 95x3 135x3 155x3 185x3 205x2 205x1 195x2 195x2
Front squats 135x4 185x3 195x2
Rack deadlifts (went just below knees) 275x4 275x3 275x4
Dimel deadlifts 225x12 225x11 (these are explosive rack deadlifts with higher reps)
Decline sit ups 4 sets with 35 pounds
Calve raises 4 sets with 110 pounds.

This work out was a little different than it will be usually.

TJ Cline

What are the records now and what are your lifts at the moment??

ihateschoolmt

The records are
Bench 292
Squat 405
Deadlift 455

My maxes are around
bench 210
Squat (I can hit around 315 non powerlifter style)
Deadlift 340

I know I have a long way to go.

TJ Cline

Yes but did you use equipment to hit those lifts?????
A super suit will jack up your dead and esp your squat....so you are closer than you think

ihateschoolmt

No I didn't use any equipment. I forgot I could use suits. I'll have to look into that.

Archangel

Best of luck to you my Friend, I'll be here with ya!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Mudge

Whoever organizes it will have rules that you should look into, they may be raw lifts. There are 16 year old girls benching in the 200s that are tiny little things, because they are ASSISTED lifts.

292 sounds raw to me. Good luck!!

Kinesiology Comp Bench
MaxCalc Motivation Bench form Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu

ihateschoolmt

Yea, that's what I thought too. I'll look it up...

ihateschoolmt

It's "USA powerlifting" if I recall, P-funk said that is a raw federation. I can't open the rule book file for some reason. Do you know if that fed is raw mudge?

TJ Cline

292 was raw and drug tested..
where is that thread P-funk gave the web site ti the powerlifting records

ihateschoolmt

min0 lee

Best of luck kid, don't let anything or anyone stop you...

TJ Cline

cool

Mudge

http://worldpowerliftingcongress.com/
http://worldpowerliftingcongress.com/upcomingmeets.htm

Might find some good stuff here.

TJ Cline

40 - 44 Age Group 45 - 49 Age Group 50 - 54 Age Group

125 Kg. Class

S 455.0 Tillman Usa 05 383.0 Ford Usa 03 365.0 Bentley Usa 00

b 272.5 Bentley Usa 247.5 Mckee Usa 05 232.5 Bentley Usa 00

D 388.0 Carter Gb 365.0 Carter Gb 357.5 Carter Gb 99

T 997.5 Bentley Usa 892.5 Meek Usa 892.5 Bentley Usa 00

TJ Cline

so about 600 raw is the 242 over 40 non tested record?

ihateschoolmt

Looks like it. Are you going for the state record or bigger?

ihateschoolmt

What did you click to find that? All I see are the euro records.

TJ Cline

That is the National record....I cant hit that

I think with proper training and the right cycle I can hit 550 at 242 easily......but we will see ( did 505 for 3 reps at 257 when I was 34 and that was when I was doing sets of 10-12 so I wasn't even trained for the low reps).........I have 18 months to get there..

Skipping working out for over 2 years really killed me....but I will hit 400 raw in a week or two and that ain't bad with only 5 months of training and at a fat 228.

ihateschoolmt

Why don't you just compete in the 220 (or whatever it is) weight class instead of 242? Looks like we will be competing at around the same time.

TJ Cline

No way in hell I can compete at 220.
I took off 2 years from all weights and after that lifted about once a month for the next year......now I have been in the gym 3-4 days a week for the last 3 months.....in another year I will gain back 30lbs of muscle that I lost so I will have to be very cut to hit 242..

CowPimp

Looks good man. Westside is awesome. Just don't too caught up in your template. Realistically, your routine should be chaning all the time based on your sticking points in the big 3.

When I did WS before, sometimes I would go into the gym with a plan I made based on my previous sticking point. It would be ME day, I would reveal a different sticking point, and change on the fly as a result. That's what happened when I got my lats up to par so I could get the bar off my chest for bench pressing but had trouble locking out.

Good luck. You're already pushing some pretty good numbers for your weight!

The only time it's bad to feel the burn is when you're peeing...

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soxmuscle

Good luck, buddy.

Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches

Platinum

Go for it champ. But no more weed...

ihateschoolmt

I tried to do rack lock outs today, pathectic. I felt over trained before I got in the gym. So I only did part of my routine today. (I used a lot more volume last week than I posted before, bad idea)

Rack lock outs (won't even bother with weight)
Incline DB's 55x10 55x9 55x9 (more weight next time)
Bent over rows 165x8 165x10 165x6

ihateschoolmt

Foreman: good luck, man.
Cowpimp: Yea, that was just an outline. I will change every week.
Sox: Thanks, bro.
Platnium: Maybe just a little bit lol. Can't hurt much.

TJ Cline

what rep ranges are you going to use in training????
are you going to mix it up over the year or just do low reps all the time (3-5).....and are you doing a speed day or high rep day??

ihateschoolmt

Yea, I'm doing westside. So two speed days. (Which is a weak point of mine) I will being working in the 1-3 rep range for primary exercises, but besides that I will be doing 2-10 reps depending on how I feel.