This is my first post on T-Nation. I have been following the site for a little over a year. As the title indicates I'm planning on competing at the end of March.
A little background info:
Weight: 196 lbs.
bf%: 11 +/- 2% (Was taken by a family doctor using a formula and some sort of current run through my body. She said it was nearly as accurate as calipers, so +/- 2% or so)
Deadlift: 405 x3 (belt & chalk)
Squat: 335 x5 (belt)\
bench: 95 dbs x12
I'm going to college and thought competing was out of the question with my current mandatory meal plan (19 meals/week). I started talking to people about getting off the meal plan, and no one budged. After running through hoops I spoke to a lady who said I can get 19 meals premade from the cafeteria. These will be 8oz. chicken breast, 6 oz. white/brown rice, and steamed green beans or broccoli. This will be ~3 meals per day.
I'm planning on supplementing two more meals of rice and game meat per day, for a total of five meat,rice,green meals. For breakfast I'm planning on 1 cup of oats and a protein shake or egg whites(I hate egg whites). I can also get beef or pig liver from the cafeteria, I'm not sure if I want to though.
My training throughout the summer and up to two weeks ago was push/pull/legs for 6 days then one off. I would do this for three weeks then take 3-5 days off. This was a very stressful program that took me from ~175 in april to 196 now. I'm switching my program back to a split.
Back Squat warm up then 275/225/185/135 drop 8 reps each
Leg press- I work up to a weight and then drop set it back to one plate on each side
Leg ext- normally work up to a dropset and SS with seated calf raises.
Farmers walk 95 dbs up one flight of stairs and walk until failure, which has been about 100m.
I start with the larger movements and work down, I normally pick on major movement to start with on each.
triceps: weighted dips, close grip bench/incline, skullcrushers
Biceps: bb curls, ez curls, incline curls
Then switch to more minor movements
triceps: one arm overhead db ext. pushdowns
biceps: db preacher, light seated curls
wednesday chest shoulders:
I warm up on db bench then do a 95 lb. ~70 lb. drop set
Incline flyes work up to 50 lbs range
Incline bb press work up to 185 lbs
clean and press, work up to 135
dropset seated lateral raise [ 10 lbs, 12 lbs, 15 lbs, 20 lbs ]
SS with front raises, same weight as lateral
Deadlift up to 405 x 3 [ trying to make it 5, just pulled 3 a month ago]
db rows, ss with reverse flyes
bb rows to neck
shrugs on trap bar ss with shrugs on machine
upright rows to chin
friday hamstrings, biceps, calves, abs
Friday is a make up day for everything I've neglected over the push pull training.
Romanian DL SS leg curls
Seated calve raises SS leg press extensions
curl 21's SS rope crunches.
I also add in some hanging L seats
I switch my training up a bit, for example some days I might add in front squats or overhead squats to leg training. The above is a generalization of my regimen. If anyone thinks I should stick to a very rigid schedule when training for competition please tell me. Also feel free to critique as much as possible. This is going to be my first competition and I'd like to use this thread as a log for my training and diet.
*I'm going to get a hold of a camera to take some pics and post them on this thread.
Thanks everyone on T-Nation