Alright, been thinking about starting a log here for some time. Now that the 2018 T-Transformation challenge is not that far away I guess it’s a good time to finally do it.
I’ve been lifting for quite a while, first to supplement MMA training in my time at university, after that I got into powerlifting.
What I’m doing and where I’m at now:
Right now I’m preparing for a powerlifting competition in early december. I’m following a 16-week meet-prep template put out by German national coach Francesco Virzi and am currently at the end of week 12. I currently train three times per week, bench three times, squat twice and deadlift once. I just finished the last week of fives, from now on it’s four weeks of mainly triples and some doubles. The huge majority of the volume comes from the competition lifts, assistance work consists of back work (pull ups once a week, row variation twice a week) and some miniscule higher rep work for prehab and vanity reasons.
I’m 29 years old, weigh 88kg / 194 lbs at 1,83m / 6feet. Just took some pictures in not very flattering lighting to give you guys an idea of where I’m at physique wise (and how pale I am). Usually you can see some ab definition on me, swear on me mum.
Goals and plans moving forward:
After the meet, I’m propably going to use the last few weeks of december as a transitional period, staying with training three days per week whole body, but reintroducing higher reps, volume and some variety in exercise selection.
After that, I’d like to try something I’ve never really done before, which is more of a typical bodybuilding plan. I cannot consistently train more than three times a week though because a) I train at a powerlifting club that’s only open four days per week at specific times and b) work. So the idea is to combine chest and back, legs and abs & shoulders and arms. Also considering to invest in an adjustable bench and some dummbells to be able to hit an aditional pump workout at home to give lagging muscle groups some added frequency.
Exercise sequence, use of intensity techniques and volume will be based on John Meadow’s stuff. Really enjoyed his writings here and his UGSS presentation that’s online on Dave Tate’s youtube channel. If, after 8-12 weeks I find that I need more frequency and/or just want to try something different this also looks like my kind of thing:
What I would like to achieve by June 1:
- Add mass at least in some lagging body parts. Should be doable as I’ve never really trained for bodybuilding.
- Get leaner. I would like clear ab definition (regardless of lighting conditions).
- Likely end up about 7-8 kg / 15-17lbs lighter than now
Seens to make sense to me to eat at a very slight surplus vor the first 4-8 weeks, then cut until June 1.
Nothing in terms of strategy is set in stone yet though, so you guys are more than welcome to weigh in on this.