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View Full Version : The quest to 8% bodyfat, 400 bench, 500 squat, 600 deadlift



dxiw
04-28-2008, 05:55 PM
So this year I started January 1st as a fat, weak 241 pounder at 20-22% bodyfat. I cut strictly for 12 weeks, down to around 12-14% bodyfat at 210 pounds. I then did some pure strength and clean bulk training for 4-6 weeks and am now sitting at around 13-14% bodyfat (4 clear abs, pretty decent definition) and 215-217 pounds. My goal is to focus purely on strength with a low-volume Westside conjugate method style powerlifting routine, while cutting weight. Diet will be exclusively protein and fat meals throughout the day totaling around 2000 calories, with 2 scoops of Results pre-workout and 1 scoop of Waxy Maize with some Nitrean post-workout. Supplements will include 4 pills of ETS twice per day, a multivitamin and 4g of fish oil once daily.

My routine will be as follows:

Workout Plan

Monday:
ME Squat (Close-stance Box Squat, Free Squat, Box Squat)1-5RM
DL, DL Variation to 1-3RM
GM's to 3-5RM
Low Back 4x10
Abs 4x10


Tuesday:
DE Bench 6-8x3@50%, 55%, 60%
Military Press 4x10
Rows 4x10
Rear Delts 4x10
Triceps whatever

Thursday:
DE Squat 6-8x2@50%, 55%, 60%
GM's or Pulls (whatever you didn't do on ME Day) 3-5RM
Leg Press 4x10
Abs 4x10

Friday:
ME Bench (Bench, Floor Press, Incline, 2 Board) 1-3RM
4-5 Board 1-5RM
Rows 4x10
Lats 4x10
Biceps whatever

Stumprrp
04-28-2008, 05:57 PM
good luck man, plan looks ace, im currently cutting as well while doing powerlifting

dxiw
04-28-2008, 06:09 PM
Monday, April 28th, 2008

Workout:
ME Low Box Squat (2" below parallel) warmups, 275x3, 315x1, 335x1, 365xmiss, 275x10.5 PR
Deadlift on 3" block 135x5, 225x5, 315x4, 365x1
Deep Good Mornings (below parallel) 135x10, 185x6
Back Hyperextension BW+25x10, BW+45x10, BW+45x10
Decline Sit-up 45 deg BWx10, BW+30x10, BW+25x10

Comments
Today was a good workout. I think I could have gotten the 365 squat but I let out my air coming up and failed like a fool. My quads are dead from the all out set at 275.

fooz
04-28-2008, 06:37 PM
Good luck with your goals man!

dxiw
04-29-2008, 11:26 AM
Tuesday, April 29th, 2008

Meal 1: 3 scoops of Nitrean, 2tbsp instant coffee, 4tb peanut butter, 1xmulti, 4xETS, 6xfish oil
Meal 2: 3 scoops of Nitrean
Meal 3: 2 scoops of Results, 2tbsp peanut butter
Meal 4: 3 scoops of Nitrean, grilled cheese sandwich
Meal 5: 2.5 scoops of Nitrean, 2 tb peanut butter

Workout:
workout partner could not make it today, rescheduled for tomorrow..

Comments:
Overall a decent day. I would have liked less carbs, but the transition from pigging out continuously to low carb is very tough, so today was pretty good progress. Well over 300 grams of protein and about 100g in fat. Total calories probably around 2500.

joey54
04-29-2008, 05:50 PM
looks like a solid plan dxiw. I will keep checking up, good luck.

Coke
04-30-2008, 06:18 AM
Good deal on getting this thing off the ground...keep on it man.

dxiw
04-30-2008, 04:55 PM
Wednesday, April 30th, 2008; 216 pounds

Diet:

Meal 1: 3 scoops of Nitrean, 2tb peanut butter, 1xmulti, 4xETS, 6g fish oil
Meal 2: 2 scoops of Results, 2 scoops of Nitrean
Meal 3: 1 slice of 15-grain bread (just to kill appetite)
Meal 4: 3 scoops of Nitrean, 4tb peanut butter, 1 scoop of WM
Meal 5: 9 egg whites, 3 whole eggs, some parmesan/mozzarella cheese, hot sauce, 4xETS

Workout (warm-up sets not shown):

Speed (DE) Bench Press 165x3, 165x3, 165x3, 200x3, 200x3, 135+70 bands x 3, 135+150 bands x 3, 135+150 bands x 3, 135x20 in 30 seconds
* really focused on keeping elbows tucked in for DE work
Standing Military Press (strict form, no leg drive, full ROM) 135x6, 135x4, 135x4, 140x2
Pullups BWx10, BWx8
Lat Pulldown 150x10, 170x7
H-Roll (DB) 35x6, 35x8, 35x8
Lateral Raise (DB) 30x10
Skullcrushers (BB) 100x8, 100x5, 110x2
Overhead DB Extension 75x2, 75x5

Comments:

Good day. Workout was pretty good. I realized how lousy my military press / shoulder strength is today. I'm going to start cardio every morning after waking. 20-30 minutes including warm-up/cool-down on treadmill.

dxiw
04-30-2008, 09:14 PM
And just to clarify, I do my military press as an actual military press. That means standing, a little larger than shoulder width grip (pinky near ring), and no body drive (that means NO push press / jerk). My body is completely motionless except for my arms pressing the weight vertically. I want to really hit shoulders.

joey54
05-01-2008, 05:37 AM
based on what others have said on here, maybe a little too heavy on the DE bench. Based on your Raw max might want to keep it between 135-160 and really focus on the speed. But, I am not a powerlifter. This is just what I have read. Keep training hard man.

HeavyBomber
05-01-2008, 07:12 AM
Looks good dude. I like your approach and mind set. You've peaked my interest. I'll be checking in.

dxiw
05-01-2008, 08:15 AM
based on what others have said on here, maybe a little too heavy on the DE bench. Based on your Raw max might want to keep it between 135-160 and really focus on the speed. But, I am not a powerlifter. This is just what I have read. Keep training hard man.

My raw max is about 330, so I figured 50% is 165, 60% is about 200. Your suggesting 40%? (just asking, not trying to say anything)

dxiw
05-01-2008, 08:17 AM
Thursday, May 1st, 2008; 216 pounds

Diet
Meal 1: 3 scoops of Nitrean, 2tb peanut butter, 2 cups of coffee, 1xmulti, 4xETS, 6g fish oil
Meal 2 (not really a meal, just a bite while playing video games): 2 chip's a hoy cookies, 1 small bite of crabcake sandwich
Meal 3: 3 scoops of Nitrean, 1 cup of coffee
Meal 4: 2 scoops of Results, 2 scoops of Nitrean
Meal 5: 3 scoops of Nitrean, 1 scoop of WM
Meal 6: 6" subway sandwich with turkey, swiss, mustard

I was up until 4 AM studying for an exam and I needed the carbs to stay focused. Not really too awful of a **** up.

joey54
05-01-2008, 03:07 PM
If your moving the bar fast enough keep it up, but I know Travis has said, and I just read a thread where he stated this, speed is more important than the weight used in the DE movements. If you can move 200 fast enough, than go for it. Did you check that thread out in the powerlifting section where the guy asks about his form using 185? Should be near the top. It is a good one to check out.

dxiw
05-02-2008, 06:03 PM
I don't even want to post what I did today. Poor hydration, pad thai for lunch..

VERY stressful day, in exams all day and under a lot of pressure for thesis completion.. I ****ed up my diet... back on track tomorrow

as punishment, I am going on a 2 week PSMF

Runty
05-02-2008, 08:11 PM
Very determined in here, I like it. Good luck on your cut. Don't worry too much about the workouts on exam days. It's a lot all at once, you'll be back on track in no time.

dxiw
05-04-2008, 12:10 PM
Wow, so this weekend was interesting. Friday night I ran into some old friends and we decide to check out this rave. It is now Sunday afternoon and I am finally home again. It was crazy - I don't do drugs or anything normally - but I just spent the last two days partying at this rave ridiculously. Surprisingly I'm not hungover or depressed at all (I didn't drink anything).

I've been thinking a lot about school and my diet this morning and I think I've realized the path I want to go on. This week I have 6 days to finish my thesis and I'm going to be working like 10 hours / day. I don't have much time to get sidetracked with lifting even though I love it. So the perfect solution is PSMF. On PSMF your not supposed to lift (atleast not intensely) and you just drink protein shakes all day. I'm just going to stack that with some caffeine and Adderall all week and I should easily shed 10+ pounds of scale weight (especially because of the hydration and carb restriction). After this week, with my thesis done, I will get back on the westside routine and do my usual fat/protein cut with occasional carbs. I am excited to see how this turns out. So, starting now Sunday, 2:15 PM, I am eating zero carbs until next week Sunday, 2:15 PM.

joey54
05-04-2008, 03:16 PM
On PSMF your not supposed to lift (atleast not intensely) and you just drink protein shakes all day. I'm just going to stack that with some caffeine and Adderall all week and I should easily shed 10+ pounds of scale weight (especially because of the hydration and carb restriction). After this week, with my thesis done, I will get back on the westside routine and do my usual fat/protein cut with occasional carbs. I am excited to see how this turns out. So, starting now Sunday, 2:15 PM, I am eating zero carbs until next week Sunday, 2:15 PM.

This sounds really risky man. I understand backing off lifting to complete your thesis, but you are gonna need your brain functioning at full power to do that. If anything you should be eating more carbs, because carbs are important for brain functioning. Plus, if you are working 10 hours plus per day on this thing, you are going to need a break. Perfect time to get a lift in to take your mind away from the stress. It will be no different than when you get out into the professional world, as you are going to have to balance the stress of work and lifting. Whatever you do, good luck.

dxiw
05-05-2008, 09:40 AM
Well, after this week, I am going into finals mode and that's when I plan to eat carbs. I figured this week would be a good week to PSMF because I will be sitting at my computer all day or in lab. My brain seems to function fine on no carbs, so I'm not too concerned. I got in about 14 hours of good work yesterday. My overall plan was PSMF this week, then next week when things get REALLY stressful I would start eating more balanced and taking weight lifting breaks from final studying.

EDIT: I'm not going to be 100% strict PSMF, I'm going to allow 20-40g carbs per day and about the same in fat.

joey54
05-05-2008, 04:39 PM
ok, that sounds better good luck getting that thesis done. what are your plans once school is done?

Reko
05-05-2008, 06:06 PM
My raw max is about 330, so I figured 50% is 165, 60% is about 200. Your suggesting 40%? (just asking, not trying to say anything)

Yea, 40% is more about right. Its all about speed.

dxiw
05-06-2008, 09:57 AM
Monday: 300+ protein, 80 carb, 50 fat
Tuesday: so far 70,0,0

dxiw
05-06-2008, 11:57 AM
Sorry for the ****ty recent journal postings. This week and next are absolute hell for me in school. I'm finishing my senior thesis here at MIT and studying for 4 advanced electrical engineering finals. I will post macros daily and workouts, but it's not going to be super nice and formatted.

Tuesday (today): 300 protein, 15 carb, 60 fat

dxiw
05-06-2008, 12:04 PM
Oh and one last thing, the point of this journal is to achieve 400 bench, 500 squat, 600 deadlift completely RAW except for a belt and wrist wraps. My current raw lifts are 325 / 335 / 450 respectively.

dxiw
05-07-2008, 04:57 PM
Wednesday: (so far)

macros: 150 protein, 25 carb, 30 fat
hydration: 1 gallon
exercise: nothing more than usual walking around campus to classes and ****

JSully
05-07-2008, 07:08 PM
Oh and one last thing, the point of this journal is to achieve 400 bench, 500 squat, 600 deadlift completely RAW except for a belt and wrist wraps. My current raw lifts are 325 / 335 / 450 respectively.

you might want to save your knees the future troubles and use knee wraps with that kind of a squat.. :thumbup:

good luck with the thesis..

dxiw
05-07-2008, 10:30 PM
Wednesday: 300 protein / 50 carb / 50 fat

joey54
05-26-2008, 05:33 PM
any updates on this one? haven't heard from you in awhile in man.