Dimitrius
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My name is Don and I train with in a raw powerlifting style. I have my first competition coming up in April. I am currently running microcycles where I will cut weight for a while, maintain and do a strength cycle, and then cut weight some more. I would like to lift in the 198 lb. class.
I started off about a month and half ago at a high of 226 pounds. I felt fat and lethargic, and the size simply didn't afford me any greater leverage, so I decided to start cutting weight. I weigh myself every morning, and came in at 212.2 this morning.
The current cycle I am running, and plan to for 4 to 6 weeks depending on how my body responds, is a squat and bench only cycle. I'm actually only doing three movements and ab work this cycle; I squat Mon - Wed - Fri and bench Tues - Thurs - Sat. On bench days I also do neutral grip chinups between sets. Ab work consists of weighted static abdominal exercises (planks with a plate or two on my back, static cable holds) and weighted decline situps.
I'll start my log with today's workout (Squats) (enhanced with the AWESOME Titan neoprene knee sleeves I got yesterday):
Warmup
Stretching (static and dynamic) X 10 minutes
Bar X 6
135 X 6 high-bar olympic style
185 X 6
225 X 5
275 X 3
315 X 3
335 X 2 low-bar
365 X 1
385 X 1
345 X 2
345 X 2
335 X 2
315 X 5
335 X 2
345 X 1
335 X 2
315 X 4
315 X 1 (3 sec. pause squat)
315 X 1 (3 sec. pause squat)
315 X 1 (3 sec. pause squat)
Walk to my car and drive home X 1
I started off about a month and half ago at a high of 226 pounds. I felt fat and lethargic, and the size simply didn't afford me any greater leverage, so I decided to start cutting weight. I weigh myself every morning, and came in at 212.2 this morning.
The current cycle I am running, and plan to for 4 to 6 weeks depending on how my body responds, is a squat and bench only cycle. I'm actually only doing three movements and ab work this cycle; I squat Mon - Wed - Fri and bench Tues - Thurs - Sat. On bench days I also do neutral grip chinups between sets. Ab work consists of weighted static abdominal exercises (planks with a plate or two on my back, static cable holds) and weighted decline situps.
I'll start my log with today's workout (Squats) (enhanced with the AWESOME Titan neoprene knee sleeves I got yesterday):
Warmup
Stretching (static and dynamic) X 10 minutes
Bar X 6
135 X 6 high-bar olympic style
185 X 6
225 X 5
275 X 3
315 X 3
335 X 2 low-bar
365 X 1
385 X 1
345 X 2
345 X 2
335 X 2
315 X 5
335 X 2
345 X 1
335 X 2
315 X 4
315 X 1 (3 sec. pause squat)
315 X 1 (3 sec. pause squat)
315 X 1 (3 sec. pause squat)
Walk to my car and drive home X 1