Some background about me - I'm 17, 149-150lbs, and I compete in powerlifting (raw). My last meet was 12/5/09 and I went 320 - 205 - 300 = 825. I've been training seriously since about mid-February 2009. I currently train by myself (usually) in my house and I am using Wendler's 5/3/1.
Total 920 raw at APA meet in Edison, NJ on 2/27/10 at ~155 (maybe cutting to 148 to set some records...we'll see).
Here is the set-up im using:
Floor Press 3x8
Hammer Curl 2x6-10
Deadlift + doubled purple under feet 6x2
Olympic Squats 2x10
Ab Wheel 3 sets
Bench + doubled Minis 6x2
CG 3-Board 2x10
Squats + purple 6x2
Good Morning (Squat Stance) 2x10
Decline Sit-up 3x10
I'll be using the same tension for all the speed sets to gauge recovery since this is the first time Im using bands. Not really sure how this is going to go; either really well or really ****ty. Also, I am asking Harry Selkow on elitefts how to go about the pull-ups/rowing movements.
My diet is a lot of protein (~300g a day) w/ ~225-250 carbs on training days and about 70-80g less on non-workout days. I do 30 min of walking on off days for recovery and to stay lean. 3200 cals on training days and 3000 on off days.
Thanks for the great site.