First a little background:
I am a FFB.
That being said, I have about 4-5 weeks left until i am at single digit bodyfat.
After I have achieved this goal, i am switching to a strength program while at maintenance calories.
The program is this (plus a few extra things) and is based on How to Design a Damn Good Training Program by Christian Thibaudeau:
Glute-Ham Raises 4x6-8
Milos Sarcev Calves Circuit
Bench Press 3x3-5
Push Press 3x6-8
Lunges 4x6-8 per leg
Standing Calf Raise 5x3-5
Seated Calf Press 4x6-8
Chins/Bent-Over Row 5x3-5
Seated Cable Row/One Arm DB Row 4x6-8
LISS/Off Depending on CNS
Condition will be from the following selection of mini workouts
These are from strong and ripped by tony gentilcore
Biking everywhere which averages to 23 miles per day. I ride no less than a medium intensity (unless there’s traffic). Overall though, a TON of bike riding.
I will change the exercises every 2 weeks
every morning on my in house chin/dip station
My question is: will i be able to gain significant strength as long as i am eating enough to support this high volume of exercise? I am considering entering a powerlifting competition in the 181lb (i weigh 179) class. I also don’t really believe a person needs to get super fat to put up huge numbers. I have a solid idea of how to eat, but any advice for things that may help (diet or otherwise) is much appreciated.
1RM Deadlift: 365
1RM Squat: 315
1RM Bench: never tested it (i hate the bench!)
stay at same bodyweight