[quote]SWR-1240 wrote:
Christian Thibaudeau just gave me some good advice.
I was questioning my goals, and how they fit together, and whether I’m wasting my time by not lifting heavy, when my primary, long-term goal is Powerlifting.
My question:
“I have a short-term goal of getting my bodyfat into, or as close as I can get to single digits, followed by about 7 months or more of building maximum muscle without putting too much more fat on, then finally continue on with my long-term goal of being a competitive Powerlifter in the 181lb weight class (I’m only 5’5”).
My ultimate goal is to be as highly competitive as possible as a natural Powerlifter, BUT a very close secondary goal is to look very muscular at 181lbs, with no more than around 12% bodyfat.
Do you think it would be a waste of time (and muscle) to build up “non-functional” muscle (non-functional with regards to Powerlifting) before going into an all-out Powerlifting routine?
Would a better (more efficient) path to my goals be to get lean, then build muscle while training for Powerlifting, or maybe a hybrid of Powerlifting and Bodybuilding training?
The one thing on my side is time. I’ve been putting my Powerlifting goals aside to lose this fat, and as long as I don’t lose sight of my Powerlifting goals, I’m willing to continue to put them on hold to build a significant amount of muscle first. To be honest though, I’m already starting to miss training for Powerlifting."
CT’s answer:
"Since powerlifting is you no.1 goal I would stick to powerlifting training, at least on the competitive lift, staying in the 1-3 and 4-6 rep ranges. BUT I would include more assistance work. Remember that when you are dieting down lifting heavy is a GOOD THING! Nothing will help preserve muscle mass as much as maintaining or even gaining strength.
I would even include some supramaximal lifts on a partial range of motion. For example:
DAY 1 Squat emphasis
STRENGTH WORK
A. Back squat
work up to your 6RM in 2-3 work sets
work up to your 3RM in 2-3 more work sets
B. Half squat with the bar starting on the safety pins (from the half squat position)
work up to a 4-6RM in 3-4 sets
“BODYBUILDING” WORK
C1. Leg press
8 to 10 reps
no rest
C2. Leg extension (or bulgarian squat)
10 to 12 reps
perform superset 3-4 times
DAY 2 Bench press 1
STRENGTH WORK
A. Bench press
work up to your 6RM in 2-3 work sets
work up to your 3RM in 2-3 more work sets
B. Partial bench press (from just above weak point) bar starting on pins in power rack
work up to a 4-6RM in 3-4 sets
“BODYBUILDING” WORK
C1. Military press
8-10 reps
C2. DB lateral raise
10-12 reps
perform superset 2-3 times
D1. Decline DB press
8-10 reps
D2. Cable cross-over
10-12 reps
perform superset 2-3 times
DAY 3 Deadlift emphasis
STRENGTH WORK
A. deadlift
5 x 2-3 reps
B. Partial deadlift (bar starting from knees)
3 x 4-6
“BODYBUILDING” WORK
C1. Chest supported DB rowing elbows out
8-10 reps
C2. Bent over lateral raise
10-12 reps
perform superset 2-3 times
D1. Lat pulldown or pull-ups
8-10 reps
D2. Straight-arms pulldown
10-12 reps
perform superset 2-3 times
E1. Back extension
8-10 reps
E2. Leg curl
10-12 reps
perform superset 2-3 times
DAY 4 Bench press 2
STRENGTH WORK
A. Close-grip bench press
work up to your 6RM in 2-3 work sets
work up to your 3RM in 2-3 more work sets
B. Partial close-grip bench press (starting from pins just above weak point)
work up to 4-6RM in 3-4 sets
“BODYBUILDING” WORK
C1. Decline nosebreaker
8-10 reps
C2. Triceps cable pushdown
10-12 reps
perform superset 3-4 times
D1. Barbell curl
8-10 reps
D2. Incline DB curl
10-12 reps
perform superset 3-4 times "
I think he made a good point, and this would allow me to work on the Big 3 while I lose fat, and reach my secondary bodybuilding goals.
Now I’ll just have to figure out how to periodize it all. I also sent an email to get a price quote for CT. I figure it would probably be a bit pricey, and since I’m saving up for a down payment for a house, I might not afford him yet, but I’d still like to see what he offers for email-personalized programs. I think it would help me a lot for right now, and for making my own programs in the future.
There’s just still too much confusion in my head.[/quote]
Looks like some great advise to me as well! I love CT’s training. You might be surprise and be able to afford him.
How are you doing diet wise? This V-diet is hard for the first week, eh. I am hoping it gets easier next week.
Heavy training will start mid-December for Nationals…I will be done with it by then.
Looking good SWR…Keep up the hard work.
