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