Getbig Bodybuilding, Figure and Fitness Forums
July 29, 2014, 04:16:17 AM *
Welcome, Guest. Please login or register.

Login with username, password and session length
 
   Home   Help Calendar Login Register  
Pages: [1]   Go Down
  Print  
Author Topic: so i got 12 weeks....  (Read 1221 times)
benchthis
Getbig V
*****
Posts: 4289


operation deep throat


View Profile
« on: June 13, 2008, 07:54:42 PM »

OK so I will be doing my first meet September 6 for NASA which puts me at about 12 weeks to prepare. A couple of guys finally convinced me to try it out. So I'm looking for some routine with weight i should be working out with. I took this week to max out to give me an idea of where I'm at and where i should be. Keep in my these were gym lifts.... up until now i did a five day BB split but i know that wont cut it anymore I'm looking to compete at the 242 lbs level. I'm currently 252... any help would be appreciated
Bench 405
Deadlift 675
Squat 585
Report to moderator   Logged
Vet
Getbig IV
****
Gender: Male
Posts: 1679

Immortal


View Profile
« Reply #1 on: June 14, 2008, 08:20:21 AM »

OK so I will be doing my first meet September 6 for NASA which puts me at about 12 weeks to prepare. A couple of guys finally convinced me to try it out. So I'm looking for some routine with weight i should be working out with. I took this week to max out to give me an idea of where I'm at and where i should be. Keep in my these were gym lifts.... up until now i did a five day BB split but i know that wont cut it anymore I'm looking to compete at the 242 lbs level. I'm currently 252... any help would be appreciated
Bench 405
Deadlift 675
Squat 585


Those a RAW or a single Ply max?  You planning on competing equipt or RAW?
Report to moderator   Logged
benchthis
Getbig V
*****
Posts: 4289


operation deep throat


View Profile
« Reply #2 on: June 14, 2008, 07:52:53 PM »

those maxes were done raw i don't even own a shirt  Undecided I'm planning on competing raw
Report to moderator   Logged
benchthis
Getbig V
*****
Posts: 4289


operation deep throat


View Profile
« Reply #3 on: June 14, 2008, 08:00:30 PM »

I was told on another board that at my weight of 252 in 12 weeks i could probably drop down to 242. Then a week or so before start to dehydrate and carb deplete to try compete @ 220. Weigh ins will be held 6 p.m. Friday Sep. 5th and the lifting will begin September 6th @ 9 am  I think. My questions are
1. Is a drop of 22 pounds of water weight achievable?( within reason)
2. How much strength will i lose due to the initial lose of ten pounds followed by the lose of 22 pounds of glucose and water from my system.?
3. Is it worth it or should I just aim to compete at 242 ? 
Report to moderator   Logged
brent2741
Getbig IV
****
Posts: 1619



View Profile
« Reply #4 on: June 14, 2008, 09:25:39 PM »

I was told on another board that at my weight of 252 in 12 weeks i could probably drop down to 242. Then a week or so before start to dehydrate and carb deplete to try compete @ 220. Weigh ins will be held 6 p.m. Friday Sep. 5th and the lifting will begin September 6th @ 9 am  I think. My questions are
1. Is a drop of 22 pounds of water weight achievable?( within reason)
2. How much strength will i lose due to the initial lose of ten pounds followed by the lose of 22 pounds of glucose and water from my system.?
3. Is it worth it or should I just aim to compete at 242 ? 

i know from bodybuilding experience that when depleting for a show my strength is greatly affected when i lose the kind if weight that you are talking about. I would suggest to drop down to 242 and give it a go there in that class.
Report to moderator   Logged
tonymctones
Getbig V
*****
Gender: Male
Posts: 24894



View Profile
« Reply #5 on: June 18, 2008, 12:38:07 PM »

I was told on another board that at my weight of 252 in 12 weeks i could probably drop down to 242. Then a week or so before start to dehydrate and carb deplete to try compete @ 220. Weigh ins will be held 6 p.m. Friday Sep. 5th and the lifting will begin September 6th @ 9 am  I think. My questions are
1. Is a drop of 22 pounds of water weight achievable?( within reason)
2. How much strength will i lose due to the initial lose of ten pounds followed by the lose of 22 pounds of glucose and water from my system.?
3. Is it worth it or should I just aim to compete at 242 ? 
I would think that in 3 months if you wanted to you could drop 10-15 lbs and then drop the rest in water if you wanted to. I used to wrestle and losing water weight is not the best way to retain alot of strength so i probably wouldnt if I were you and 22lbs goodness ive lost like 12lbs in about 24 hours of sweating and it was pure misery i couldnt imagine 22lbs LOL that would be brutal. Ive never done powerlifting before so i might be off here but at any rate good luck in your lifts.
Report to moderator   Logged
John O
Getbig III
***
Posts: 366



View Profile
« Reply #6 on: June 18, 2008, 03:41:15 PM »

Monday – Squat
Thursday – Bench
Friday – Deadlift

Squat, 3 warm-up sets, then 2 work sets

Good Mornings 2 x 8-10

Leg Press 2 x 8-10

Leg Curls 4 x 8-10

Sit-ups 3 sets
---------------------
Bench, 3 warm-up sets, then 2 work sets

Close Grip Bench 2 x 8-10

DB Inclines 2 x 8-10

Triceps Extensions 4 x 10

DB Lateral Raises 2 x 12
-------------------------
Deadlift – Warm-up, then 1 work set

Supported Rows 4 x 8

Shrugs 2 x 8-12

Hammer Curls 4 x 10

Sit-ups 3 sets
   
The work-sets for the big three are planned out over 8 to 12 weeks, in a method called periodization. The first two weeks are usually at a lighter weight, for sets of 8 or 10. Then, as you move through the cycle, the weight is increased, and the reps are decreased. The idea is that by the end of the cycle you are going for an all-out PR triple or double, in preparation for a meet. There are plenty of examples of peaking cycles on the web. The remainder of the each workout is focused on “Assistance” exercises, which develop component muscles in each of the core lift. So after squats, you train the glutes, quads, and hams. After bench, focus on the triceps, pecs, and front delts from different angles. After deadlifts, work the lats, traps, spinal erectors and grip. 
As the weights get heavier, and you get closer to the end of the cycle, the assistance work changes from sets of 8 to 10 down to sets of 4 to 6 reps. Most assistance is dropped on the day when you go for your biggest weights, 2 weeks before the meet. Then take a week off before competing to rest and recover.
Pick all your assistance exercises based on feel, and based on perceived weaknesses. The movements listed above are just common examples for reference. Some believe that assistance exercises should be rotated periodically, like very 3-4 weeks, to prevent boredom and to help focus on different weaknesses.

Some lifters do deadlifts every other week, because they tend to over-train their lower back when deadlifting every week.
Report to moderator   Logged

Masters- 50-54
148#
Pages: [1]   Go Up
  Print  
 
Jump to:  

Theme created by Egad Community. Powered by MySQL Powered by PHP Powered by SMF 1.1.16 | SMF © 2011, Simple Machines Valid XHTML 1.0! Valid CSS!