So I competed in my first meet 2 weeks ago and totaled 1035, and you can find the results here: http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/first_meet_for_lm_and_chaz
I’ve decided to do another meet in Nov. at SPF nationals and I want to total at least 1200. So I’m starting a log, mainly because I’ve never really done one successfully. Plus I’d like to see my progression written down AND I have scatter brain so I need to get my ideas written out to free up some exam space ;).
Today was my first day back. I’m continuing my HP mass split that I did going into the meet, but for now I’ll be doing a lot more volume because I want to get up to 190 by the next meet, which is ~10lbs. The total volume is 36 reps/exercise. Upperbody day, Monday and Thursday, is OHP, Floor press, and BP. Lower body, Tuesday and Friday, will be front squat into back squat (probably most of the volume on front squat) and GM from pins. And I THINK I might do some conditioning after the workouts like light jogging after UP days and sprints after LB days, problem is, I hate jogging and sprinting… Also I might do little “phases” here and there for lagging parts like abs, bis, traps and calves. The volume stays the same every week, only the intensity increases.
As for “nutrition”, GOMAD on weekdays and regular eating on weekends. I guess it’s around 5,000 cals on weekdays. Idk about the weekends though, depends on how much BEER I go through (I don’t realy drink a lot, just wanted to sound cool).
Week 1: ramp to 65%
Week 2: ramp to 75%
Week 3: ramp to 85-90% w/ singles
Week 4: REPEAT
OK so onto today: 12 total sets/exercise
OHP: 115-2x3, 125-2x3, 135-2x3, REPEAT
Floor Press: 165-2x3, 175-2x3, 185-2x3, REPEAT
BP: 185-2x3, 195-2x3, 205-2x3, REPEAT
- 2x3- 2 sets of 3
SOOO felt awesome to get back in the gym after a week off, I was itching all last week to train and evertime I walked by my squat rack I caught a little chub (not realy). It was hard, but I managed to hold back from going too heavy today, just trying to get back in it. ANYWAYS I’m glad I finally got this outa my head, so now I can study and do good on muh FINALS. Not for a few weeks, but still. I may start putting up videos next week.