Peeling the Banana

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thosebananas		Peeling the Banana	09-05-2012 @ 09:34
Trophy Hunter Member 743, 3329 posts SQ 230, BP 130, DL 300 660.0 kgs @ 118kgs UnEq	Post Edited: 12.06.2012 @ 08:27 AM by thosebananas My season came to an effective end on Monday with a poor performance in Ulsters Strongest Man coming 11th. It is now time to focus on getting fitter/faster/leaner for the rest of the year with the view to enter a powerlifting comp in December and lift in the 120s. Current stats Height: 6ft Weight: 155 kilos Squat: 225kilos (belt) Bench: 130kilos Deadlift: 300kilos (belt) I would like to lift as a 120 in december and hit raw: Squat: 250 Bench: 150 Deadlift: 310 Plan is to run 'Westside for Fat bas***ds' from monday for 4 weeks then use Defrancos Westside template for athletes from then on or until I'm under 120 then focus more on powerlifting. Would like to be down to 140 after WS4FB. Diet will be low carb 2500 calories. Diet at the moment until now has been 4000 calories with moderate carbs. Let's go.

martinb		...	09-05-2012 @ 09:38
Grass fed Member 1147, 7710 posts SQ 220, BP 185, DL 272.5 677.5 kgs @ 113kgs UnEq	Good luck to you big lad

thosebananas		...	09-05-2012 @ 09:41
Trophy Hunter Member 743, 3329 posts SQ 230, BP 130, DL 300 660.0 kgs @ 118kgs UnEq	Post Edited: 09.05.2012 @ 12:15 PM by thosebananas Max effort upper Bench Bar x10 60kg x5 80kg x5 100kg x3 110kg x3 115kg x3 120kg x3 Superset 1 DB bench / Tbar Row 4x10 1min rest Superset 2 Tricep BTN extension / seated dumbell cleans 5x12 1 min rest. Superset 3 Seated lateral raise / seated rear delt raise 4x15 1 min rest Superset 4 Tricep rope / low pulley curls 3x20 1 min rest. Hard hard hard but good. Took less time that normal workout but a lot more work.

Thing		...	09-05-2012 @ 09:41
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	good luck dude

thosebananas		...	09-05-2012 @ 09:43
Trophy Hunter Member 743, 3329 posts SQ 230, BP 130, DL 300 660.0 kgs @ 118kgs UnEq	martinb said:Good luck to you big lad Cheers pal. Also should have noted the target of winning ulsters strongest man at under 130 next year. Maybe play some rugby but in general be fitter/ healthier and sexier if possible.

thosebananas		...	09-05-2012 @ 09:45
Trophy Hunter Member 743, 3329 posts SQ 230, BP 130, DL 300 660.0 kgs @ 118kgs UnEq	Thing said:good luck dude Cheers, I'm still gonna beat you to 170x5 fs.

PeteHodgson		...	09-05-2012 @ 09:46
Has little understanding of the sugden Member 677, 11338 posts SQ 165, BP 125, DL 220 510.0 kgs @ 80kgs UnEq	Good luck with your goals Scott. That session looks good, a lot done there, how long did it take?


thosebananas		...	09-05-2012 @ 09:47
Trophy Hunter Member 743, 3329 posts SQ 230, BP 130, DL 300 660.0 kgs @ 118kgs UnEq	Post Edited: 09.05.2012 @ 09:49 AM by thosebananas PeteHodgson said:Good luck with your goals Scott. That session looks good, a lot done there, how long did it take? Cheers 1 hour 30 mins with warm up/foam roll as well. The general template is 3xMe days, 2x RE days then after the main movement, its 4 supersets with a min rest. 3 supersets on lower body days. Mon-fri with ss cardio on either sat or sun and stretching over the weekend.

JackRevans		...	09-05-2012 @ 09:48
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235 555.0 kgs @ 83kgs UnEq	merley out of interest, why are you doing one thing for 4 weeks and then doing something else?

thosebananas		...	09-05-2012 @ 09:50
Trophy Hunter Member 743, 3329 posts SQ 230, BP 130, DL 300 660.0 kgs @ 118kgs UnEq	JackRevans said:merley out of interest, why are you doing one thing for 4 weeks and then doing something else? The 4 weeks is like a 'jump start' and also a prep cycle for the bigger/better routine of WS4SB3. I wouldn't be fit enough for it yet and would prob fall over and die after 2 weeks of it. Drop to 140 and get used to higher intensity work then its defrancos template.

Thing		...	09-05-2012 @ 09:56
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	thosebananas said: Cheers, I'm still gonna beat you to 170x5 fs. we'll see remember the only thing thats holding me back is the pain i get in my spine and if tomorrows procedure works your f**ked

JackRevans		...	09-05-2012 @ 09:56
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235 555.0 kgs @ 83kgs UnEq	ah i see. well good luck

macroth		...	09-05-2012 @ 09:58
no longer the Swiss Deadlift record holder Member 3517, 3368 posts SQ 182.5, BP 122.5, DL 255 560.0 kgs @ 90kgs UnEq	Nice goals, good luck! Have you done something similar before (lose 2-3kg/month, maintain/increase lifts), are you going back to a previous weight or level, or is this an entirely new direction for your training?

thosebananas		...	09-05-2012 @ 10:04
Trophy Hunter Member 743, 3329 posts SQ 230, BP 130, DL 300 660.0 kgs @ 118kgs UnEq	macroth said:Nice goals, good luck! Have you done something similar before (lose 2-3kg/month, maintain/increase lifts), are you going back to a previous weight or level, or is this an entirely new direction for your training? I have dropped 15 kilos and maintained increased lifts on a keto diet over about 8 weeks before. This is slightly different. I was 135 in december, in an attempt to get stronger as fast as possible I have ended up as 152 about 14-16 weeks later. I'd say its 70:30 fat:muscle. I was still fat before so have plenty to loose. I felt best when I was 115 about 2 years ago and was pulling 275. So it can and will work.

thosebananas		...	09-05-2012 @ 10:06
Trophy Hunter Member 743, 3329 posts SQ 230, BP 130, DL 300 660.0 kgs @ 118kgs UnEq	Thing said: we'll see remember the only thing thats holding me back is the pain i get in my spine and if tomorrows procedure works your f**ked Haha, bring it on! Good luck with the procedure!

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