And so it begins.
This concludes the first official week of the 12-week training cycle. Things are off to a rocky start by the unfortunate fact that I arm-wrestled a rather gargantuan friend a week ago and am still paying the piper in the elbow region.
It boggles the mind that the body can lift 315 lbs. off the ground for 12 reps and recover quickly with no lasting pain but yet two arms interlocked together at the wrong angle can produce an injury that is still going strong a week later.
I will continue to monitor this injury - which impedes some exercises and prevents others- very carefully.
As things stand right now, my goals for the October competition are:
275 bench (currently can heave 260, but proper form 1RM is probably closer to 250ish)
400 Squat (can squat 350 for 1 comfortably, I know I can gain big here)
450 Deadlift (1RM not tested since pullinh 380 at my competition in March, but I have significant strength increases since)
I am following a template from Marty Gallagher's most excellent book, The Purposeful Primitive. I will be training using his 4x/week Karwoski/Yates-inspired training model. Small amounts of cardio will be worked in as the program progresses. For now, I'm just focusing on eating shitloads of fun and training muscles quick and hard.
I "demoed" this routine the week before last, and was very happy with the results. Results for actual week 1 (after injury) were much more disappointing:
Results from my "pre-program" workouts:
Chest/Triceps - 7/17
Barbell Bench Press 200.0x5,190.0x5
Barbell Wide Grip Bench Press 190.0x5,185.0x5
Barbell Narrow Grip Bench Press 135.0x8,145.0x5
Dumbbell Fly 27.5x5,30.0x5
Dips/Weighted Dips 0.0x5,55.0x4
Dumbbell Standing Triceps Extension 25.0x5,30.0x7,35.0x8
Barbell Full Squat 145.0x8,185.0x8,275.0x9,265.0x8
Barbell Front Squat 135.0x8,140.0x8 (struggling with front squat form here, definitely need to review)
Romanian Deadlift 135.0x12,155.0x8
Standing Barbell Calf Raise 70.0x8,135.0x8,155.0x8,175.0x8
Barbell Deadlift 175.0x8,225.0x8,315.0x12,335.0x5 (after the 315x12, my JEFIT workout app claims my 1RM for the deadlift is 440 lbs... I'm a bit more skeptical but we'll what can be done over the next 12 weeks).
Squats for 275x9.... Deadlift for 315x12.... I was happy with these results until I hit the weights again the following week (post arm-wrestling incident. Here are the results from training, week 1:
Barbell Full Squat 135.0x8,185.0x8,285.0x3,265.0x3
Barbell Front Squat 45.0x8,65.0x8 (am trying the arm-cross form popular among bodybuilders but very wary and thus went super light)
Standing Barbell Calf Raise 135.0x8, 225 x 8
Barbell Bench Press 190.0x8,185.0x6
Barbell Wide Grip Bench Press 185.0x6,175.0x4
Barbell Narrow Grip Bench Press 140.0x8
Dips and tricep work completely kept off due to arm injury
7/27 - again a very amended workout
Barbell Deadlift 135.0x8,245.0x5,345.0x5 (completely out of deadlift juice after final set)
Torture twists - 3 sets of 18 reps
Next week will be official "week 2", and once again I'll be working up to a "top set" of 8 reps with each exercise (four weeks total of this, then 5RM's). Very curious about how it will go.... Crappy like last week, or kick-ass like the week before?
The other piece I will be tracking over these 12 weeks is my food intake, specifically calories and protein. At 176, I want to bulk up as much as possible, ideally surpassing the 181 cut-off for my target weight class, and then slowly drop weight for weigh-in.
For supplements, I am currently taking the ALIVE! multi, lots of Life's Basics Plant Protein Powder, Glutamine and BCAA powder with every shake, ZMA, and 3g of creatine a day. I expect to up the creatine as the program moves along and possibly cycling in some other supplementation.
Side note: I had read that vitamin D3, contained in my multi, is not vegan. After doing more research it appears that it is somehow synthesized using ultaviolet light with sheep's wool. SHEEP'S WOOL!? I'm sorry, but that is perfectly acceptable by my definition of vegan. I would wear a sweater, ergo I can ingest a little sheep's wool.