So, for the first time in about 15 years, I’m training for something. There is a RPS sanctioned powerlifting meet in Elkridge, Maryland (Blue Crab Crossfit, so this may be the first time I step into a crossfit facility); I have registered to compete as a 242 in masters, single ply, drug tested (amateur) division.
Today was the first training session since I decided to compete again, and is the first session of 25 ‘weeks’ (my training week is 8 days). I put together a basic framework and plan, but as always, it’s built to be flexible so I can adapt to what’s working and what isn’t
For the first couple of months, I’m doing three things – getting stronger (which should be a given), building some muscle (this is done with accessory work), and dropping some bodyfat (not too much, but I’m a little fatter than I should be from a health perspective). All of these things should happen at the same time, because I kind of know what I’m doing, and because the body recomposition and hypertrophy are interchangeable. Getting a little leaner is more important if it comes down to it.
Today, I trained. This is what I did.
Deadlift off 2″box
135×5
185×3
225×3
245×3
275×3
295×1
315×1
335×1
365×1
Split Squat
2×5
(Just feeling these out. They were awful, I am a big uncoordinated jackass)
SLDL
45×5
135×8
3×8 @ 225
45 degree hyper
2×12
Incline situp
2×10
Reverse Hyper
2×8 @ 80
Overall, not a bad day. I wasn’t feeling so hot (I ate all of the spicy food yesterday, and drank about a half a bottle of Pepto overnight, so today wasn’t the best day to deadlift), but did better than the last time I pulled off a box, and stopped there.
Windy Recycling Day 