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Off-Season Programming, Cutting Weight, Planning for Competition

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  • Off-Season Programming, Cutting Weight, Planning for Competition

    Background

    Sex: Male
    Age: 34
    Height: 5'6 1/2
    Weight: 199.4
    Training Background: 4 sanctioned meets || weight classes: 148, 165x2, and 181
    Best Comp Dots: 330 @ 178 || Dec 2019
    Best Comp Total: 1063 lbs @ 178 (with Leah's wonderful coaching) || Dec 2019
    Current e1RM: S = 390, B = 303, DL = 460 || 1153 lb total

    Current programming (actively in week 14): https://docs.google.com/spreadsheets...0Sw/edit#gid=0
    4x per week training. Squat: 10-12 worksets, Bench: 20-25 worksets, Deadlift: 8-11 worksets.


    Hey, all. I've put on 22 lbs since my last competition in Dec (noted above), from 178 to 200 lbs. Training is really clicking and I've added close to 100 lbs to my estimated total since Dec. However, my BMI recently hit 30 and my waist hit 40 inches last week, so despite my progress, I think it's a good idea to start trimming down (open to advice on this). I don't plan on competing again until December, so I have plenty of time.

    Competition Goal: 1200 @ 181 or if possible 165, December 2020. This would require adding about 50 lbs to my current estimated total while cutting weight. The good news is that have a lot of fat to cut and the gains are really coming quickly.

    Dietary Plan: 2200 cal/day. 275g C, 193g P, 37g F. At 200 lbs, I tend to maintain or slowly gain at 2800-3000 cal/day. I've been transitioning down to 2200 ca/day for a week.

    With my competition plan and background in mind, I'm looking for a general training approach between now and August/September (when I'll start prepping for my Dec. meet and start one-on-one coaching again). Is now, during this cut, a good time to increase the volume and lower the intensity? Something along the lines of a hypertrophy/powerbuilding cycle? Or is now a good time to start incorporating Squat, Deadlift, and Bench singles, and maybe back off on the volume a bit? Or something in between? A blend? Or something totally different? I'm looking for any guidance you're willing to offer. I'd like to get within 6 lbs of my competition weight around the time when I'll start my meet prep, so August/Sept.

    Thanks,
    Brandon




  • #2
    Hey Brandon,

    Thanks for the post. A lot of what you're wanting to know is probably better-suited to a consult, as there's a lot of individualization here.

    In any case, my recommendations:

    1) I probably would've advised against increasing BW and BMI once WC got > 36" or so. I would advise weight loss via a calorie deficit now.
    2) I think that in general, powerlifters would do well to regularly train the competition lifts. I don't think that doing singles year round is necessary or even advisable for most lifters, but there should be some specific work doing in the 3-6 rep range.
    3) I do think that gradually increasing volume over time at the appropriate intensity is part of good programming. I probably wouldn't do a whole lot of non powerlifting programming if my goal was to be a better powerlifter.

    -Jordan
    Barbell Medicine "With you from bench to bedside"
    ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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    • #3
      Jordan,

      Thanks for the tips.

      1) I'm already in the cutting state of mind and I appreciate your recommendation on this. It helps. And I'll make a note of that 36" WC cut-off point.

      2) I train the comp lifts or their close variations year round. Usually 4+ reps. It's been a while since I've done triples. Might be time to bring those back!

      3) As I mentioned in the OP, I'm not quite ready for one-on-one coaching at the moment. I am, however, interested in your recommendation of a consult. That'd be extremely helpful in bridging the gap between now and coaching season in the fall. I don't see an option on the BBM page for this, so could you point me in the right direction?

      Brandon

      Comment


      • #4
        Brandon,

        We don't offer 1-time only consults at this time, as we've found it not to work very well for the client and we don't get to help as much as we want to. I was referring to the one-on-one coaching as you alluded to. Sorry for the confusion.

        -Jordan
        Barbell Medicine "With you from bench to bedside"
        ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

        Comment


        • #5
          Jordan,

          Got it. I think you've given me enough of a framework for moving forward.

          1) Cut weight.
          2) Train the competition lifts and their variations.
          3) Singles aren't necessary year round. Since I'm a long ways out from a meet, I'll probably program some triples, but rarely singles, and generally I'll be working in the 6-15-AMRAP range.

          If there's anything else you'd add, I'm all ears, otherwise, thank you very much!

          Brandon

          Comment


          • #6
            Sounds like a good plan to me.
            Barbell Medicine "With you from bench to bedside"
            ///Website /// Instagram /// Peri™ Rx /// Whey Rx /// Barbell Medicine Podcast/// Newsletter /// Seminars ///

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