The title of this log may be a little miss leading, I am not chasing one thing at the moment besides beint the best that I can be and breaking as many powerlifting record as possible (I like records). I beleive that that there is only 5% of the population that is succesfull the othe 95% dont have what it takes, and it takes dedication, sacrifice, and perserverence. There will also be road blocks to overcome that many cant. Here is my moto, I did not make this up myself but I firmly beleive in it. PREPARE-PERFORM-PREVAIL. So thats my outlook, now onto my training.
The way I train is VERY taxing so here is how I set up the main movment in the program. This ia juat an example of what i started with 12 weeks ago, currently im rotating in DE work
Bench: 5/5/5 @65% 75% 85%
Squat:3/3/3% @70% 80% 90%
OHP: 5/3/1 @ 75% 85% 95%
Deadlift:5/5/5 @40% 50% 60%
This is one week, at the start of the next week bench become 3/3/3, squat will be 5/3/1
Ohp will be 5/5/5 delaoad, deadlift will be 5/5/5 Ã?Â©65,75,85%. The program will carry on like this for as long as you desire if you see what im saying.
I train 4 days per week, 2upper 2 lower, HERE IS THE BASIC TEMPLATE I USE
CHEST-3-5 sets of 5-12 reps
tris-3-5 sets of 8-20 reps
lats-3-5 sets of 5-20 reps
hamsting 3-5 sets of 3-20 reps
low back 1-5 sets of 8-25 reps
abs-weighted one day, light the other
THIS IS THE BASIC ASSISTENCE TEMPLATE
after i do my assistence work i take 15 min and do work on whatever i feel needs it, chest,shoulder,tris,bis,quads,conditioning etc.
Here are my stats:
And here are my goals
And here is basics of my diet:
carb souces:ezikel bread, oatmeal and rice
protein sources: chicken, lean steak, egg white, whey
fat sources: almonds, natty PB, and olive oil