Training Update, and Max Effort Lower

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.

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About Paul Stagg

Husband, lifter, MBA in Baltimore, MD. Will post about Powerlifting, politics, Classical Liberalism, Economics, building wealth, self improvement, productivity, heavy music, wine, food, beer, and almost anything else. View all posts by Paul Stagg

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