I’m new to the forum, but not to T-Nation. First, just a little bit about myself…
I’m 18 years old, weigh about 176lbs, and have been lifting weights for approx. 3 years. I began weightlifting a month after I turned 15 in order to get stronger for wrestling in high school. I started with my dad and brother, and we went to the gym everyday at 5:30am. My first real training split came out of The Encyclopedia of Bodybuilding, by Arnold Schwarzenegger. Then, I weigh 140lbs at 5’7". The heaviest I’ve been is 198lbs with about 11-11.5% body-fat. Recently, withing the past 4 months, I have taken a strong liking to Powerlifting My first competition is in 3 days and i’ll compete in the 181lb/82.5kg weight class. I’m starting this post so that you guys, my peers, may critique, view, and advise me as I get stronger.
Now just a small insight in to how I plan on training after my competition.
I’ll be using primarily the Westisde Method. I’ll slightly modify it to meet my needs. (Don’t worry, I won’t upset anyone by completely making a new method and calling it Westside.)
My training will be split into four primary day. A DE Bench, a DE Squat/Deadlift, a ME Bench, and a ME Squat/Deadlift.
One modification I plan on making is to almost never do ME Deadlifts, because my weight progression begins to reverse, instead I will do high rep sets of deadlifts, resetting form on each rep, up to 20-25 reps.
The only other modification I am making is instead of a single rep max on ME Bench days, I will train for max triples.
After my primary movement of ME or DE is done, I will picking one compound movement and perform a 5x5 or 5x3 with moderately heavy weights. Then I will move onto one more assisting/semi-compound exercise for 3-4 sets of 8-12 reps, then a light,“isolation” movement for 3 sets of ~20 reps. The last “isolation” movement will, more than likely, be a core (ab/lower back) movement.
That my new friends is an outline of what the majority of my workouts will be structured around.
Oh yeah, My workout schedule with be…
Saturday & Sunday are days that I work.
I will begin posting my workouts beginning Monday, April 12th, 2010.
The first week of my training will lighter/medium weight, mostly technique correction, as i’m coming off of my Peaking/Competition Schedule.
As of now, I plan to go 455,295,495-505 at the meet.
and BTW, 1396 is the pounds required for an elite raw total at 181lbs.
Thanks for reading guys, and feel free to give any advice or criticism (constructive, lol) that you have in mind!
Alden G. Ryno