Trad's - Don't drop that dun dun dun

[Trad_Climb]

I didn't do the last 6 week challenge, but that is ok, as the owner of NF says "its better to be out doing things than posting on NF.com" And that is what I've been doing. Hitting PR's on my Olympic lifts, working on my cardio, I even attended a crossfit gym, but everyone was weaker than me. Well I am back and ready to kick some trash!

Firstly this 6 weeks will be hard. I'm going to be very busy with competitions:

September 22 - Crossfit Pismo Beach, Ca

October 7 - USPLA Powerlifting, San Jose, Ca

October 20 - USPLA Powerlifting, San Luis Obispo Ca

November 3 - SPF Powerlifting, Sacramento, Ca

November 4 - hibernation

So... On to the goals!

1. Squat 405 pounds in competition. (4 STR)

2. Stay at or below 198 pounds of body weight, for the competition (3 CON)

3. Bench 275 pounds in competition (5 STR)

4. Pay $300 towards credit card debt (3 WIS)

The HOW:

UP & DOWN MOTION WITH YOUR BUTT - I've been on an intense squat program that has been making me squat 5 times a week, my last max before starting the program was about 2 months at 380 so I feel very confident on this one. I have 3 weeks left on the program and then I will run 5/3/1 for all fall and winter.

LIGHT WEIGHT BABY - No fast food, I will basically be eating a lot of meat and veggies, even salads.

BIG BOY BENCH - I will really need to hammer down on my technique, I don't feel crazy confident on my hand placement yet. I've been told I need to know where I want my hands with out looking at where they actually are, so I've been resetting grip quite a bit. As far as my body placement I am spot on where I want to be.

PAY DA BILLS - This should be pretty easy, I will be working some over time so i'll have some open cash to send towards that devil plastic card. Just need to stop buying cool gym stuff from EliteFTS! That site is addicting.

[spezzy]

I didn't do the last 6 week challenge, but that is ok, as the owner of NF says "its better to be out doing things than posting on NF.com" And that is what I've been doing. Hitting PR's on my Olympic lifts, working on my cardio, I even attended a crossfit gym, but everyone was weaker than me. Well I am back and ready to kick some trash!

Firstly this 6 weeks will be hard. I'm going to be very busy with competitions:

September 22 - Crossfit Pismo Beach, Ca

October 7 - USPLA Powerlifting, San Jose, Ca

October 20 - USPLA Powerlifting, San Luis Obispo Ca

November 3 - SPF Powerlifting, Sacramento, Ca

November 4 - hibernation

Wow, that's a LOT of competitions.

So, how do you plan on incorporating a training schedule into that many?

[Trad_Climb]

Wow, that's a LOT of competitions.

So, how do you plan on incorporating a training schedule into that many?

I've been building up over the last couple of months, with my work out scheduled I should be peaking at the October 20th competition, and then I'll deload for a week and then a dynamic week before the November 3rd competition. After all that is the slow grind of the beautiful 5/3/1. Repair in between meets will be key for me, I have my own foam roller and will be doing specific stretches every day to keep m in tip top shape. I also have the luxury of not having to go to school this semester so sleep/homework won't be a huge issue.

[spezzy]

awesome, so you're not really planning on making any gains between the 3 that are so close together?

just wondering for myself, i'm new to this whole PL competition thing

[Trad_Climb]

awesome, so you're not really planning on making any gains between the 3 that are so close together?

just wondering for myself, I'm new to this whole PL competition thing

Yeah no significant gains. I might do better at one than the other based on how well rested I am stuff like that, but I don't expect to see a 30 pound difference in lifts.

I don't think anyone (without drugs atleast) could see big PR's doing competitions every other week. Maxing out the big 3 all in the same day takes a huge toll on the CNS and the muscles.

[spezzy]

Yeah no significant gains. I might do better at one than the other based on how well rested I am stuff like that, but I don't expect to see a 30 pound difference in lifts.

I don't think anyone (without drugs atleast) could see big PR's doing competitions every other week. Maxing out the big 3 all in the same day takes a huge toll on the CNS and the muscles.

haha yeah. i try only max out once a month to every 6 weeks.

[Trad_Climb]

haha yeah. i try only max out once a month to every 6 weeks.

Do you max out all your lifts every month to 6 weeks or just 1 lift every time?

[spezzy]

oh one at a time normally. i do a lot of heavy doubles and triples in between, but try not to go for a 1 rep too often.

[Trad_Climb]

Nice, I am excited that I am finally out of the high volume woods, a couple weeks ago my program had me doing 10x6@70% and it was hellish for every single set.

Now I am in the 4x6 range, next week 3x3, and so on. I am much better doing something hard 1 time than I am doing it 60 times.

[bigm141414]

Which program is that? That sounds like a scarier version of Smolov.

[Trad_Climb]

Which program is that? That sounds like a scarier version of Smolov.

Yeah it is pretty similar, my strength coach calls it the "pants party".

2 Front Squat days

1 1-1/4 Front Squat day

2 Back squat days

2 Bench days - 1 dyno 1 heavy

2 Oly days - 1 cleans 1 snatches

1 Deadlift day

All in 1 week.

[bigm141414]

I'm intrigued. Can you post the plan? or pm it to me? I enjoy reading about programming.

[Trad_Climb]

It will have to be later in the day its at home and I'm at work pretending that i'm productive. But yeah I will today post it on here.

[Max Power]

That conversation was very interesting, I'm interested in seeing this program too, I'm nowhere near being able to attempt something like that, but I always like seeing what's out there. Good luck with all of those lifts and your goals for the challenge man!

[Trad_Climb]

Yeah this program (and smolov) for that matter is VERY hard, there was one day I came home from work around 5 - 5:30pm and decided to lay down for a bit before dinner. Closed my eyes and the woke up to my alarm the next day. No memory what so ever.

[bigm141414]

Yeah this program (and smolov) for that matter is VERY hard, there was one day I came home from work around 5 - 5:30pm and decided to lay down for a bit before dinner. Closed my eyes and the woke up to my alarm the next day. No memory what so ever.

Stories like this sooo make me want to do Smolov.

[Trad_Climb]

Stories like this sooo make me want to do Smolov.

Haha good good, lets the DOMS flow through you!

I think Smolov does taper down in lifting days, mine sadly does not ):

[AngelaTheGeek]

November 3 - SPF Powerlifting, Sacramento, Ca

That's at my gym!!!! :-D Wait, have we discussed this already... I know I did with someone on here...

[Trad_Climb]

That's at my gym!!!! :-D Wait, have we discussed this already... I know I did with someone on here...

Yeah you had it with me (:

[AngelaTheGeek]

Yeah you had it with me (:

Ahhhh, my aging memory...

[msuroo]

Glad to see you back! That is certainly a lot of competition...good luck with it all!

[Trad_Climb]

testing:

[Trad_Climb]

No real deadlift numbers, coach told me just to feel it out since my legs are currently being rapped by squats.

[weirdquark]

Wow, that is a lot of competitions.

If I'm reading it right, the first few weeks of that program don't look too bad, but the later ones will be brutal.

I'm trying to squat every day myself, but my light days have things like overhead squats planned, which I haven't done much of so I'm pretty much starting with a 15lb bar which isn't going to tax my legs all that much.

[Trad_Climb]

Yeah already made it past the bad weeks, now tapering down for the big day (: