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Old 04-01-2005, 10:34 AM
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Big A Big A is offline
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Join Date: Jun 2002
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April '05

Category - Powerlifter/Strongman

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BAJAVET
JERRYWEAR

Winner: BIG_BYRD52

big_byrd52 is our April Featured Member. He is a long-standing
veteran of the board. He is always helpful and encouraging in all
his posts.

As you can tell from the information he is sharing here, he is not
one to hold back.

* training *

Generally i train 5 days a week.
mon- chest 9sets /tris 4-5 sets/calves 6 sets
tues- back 9-12 sets/bis 4-5 sets/abs
weds- off, maybe some light cardio
thurs- shoulders 9-12 sets/ calves 6 sets
fri- legs depends on if squatting or not/ abs
- ----ill squat heavy one week with little assistance, then do
typical high volume work for 2-3 weeks till i feel like going heavy
again.
sat- bis and tris 8 sets each
sun-- off, relax

current routine for APF Nationals is a westside template. looks
like this:

MONDAY-- MAX EFFORT DAY FOR BENCH
MAX EFFORT EXERCISE – same directions as for max day for squat and
deadlift
BOARD PRESSES, CAMBER BAR PRESSES, FLOOR
PRESSES, DECLINE PRESSES, DB FOR REPS, REVERSE
BAND PRESSES, LOCKOUTS, CLOSE GRIP PRESSES
INCLINE PRESSES, etc
TRICEP MOVEMENT-pick two, keep reps 3-7, take longer between sets
for optimum recovery, 3 sets each
BACK MOVEMENT- keep reps 10-12 for 3 sets
CALVES

TUESDAY- MAX EFFORT DAY FOR SQUAT & DEADLIFT
MAX EFFORT EXERCISE – choose one exercise, work to a one rep max,
do not
perform exercise two weeks in a row
ZERCHER SQUATS, PIN LOCKOUTS(at different heights),
SAFETY SQUAT BAR SQUATS (off a low box),
SQUATS (off a high box), DEADLIFT (off a platform),
ARCH-BACK GOOD MORNINGS, STIFF-LEGS,
BELT SQUATS, SUMO DEADLIFTS, (all exercises can be Enhanced with
bands. Also keep a record of max lifts)
LEG CURLS 3-4 sets of 5-7 reps
LOWER BACK MOVEMENT- switch every 3 weeks
STIFF-LEGS (not to be done when using as a max effort exercise),
PULL THROUGHS, HYPERS, REVERSE HYPERS, etc
UPPER BACK MOVEMENT- 3sets of 5-7 reps
and ABS

WEDS- Light cardio, bis

tHURSDAY-- SPEED DAY FOR BENCH
BENCH 8-10 sets of 3reps(use 50% of 1 rep max, 1 minute between
sets, all reps should be done controlled but explosively)
FRONT PRESSES 3sets of 3-5reps(pick one shoulder movement)
STANDING FRONT PRESS
DB PRESSES
TRICEP MOVEMENT- one exercise, reps 10-15, one minute rest between
sets
DB EXTENSIONS, DB EXT. W/ ELBOWS FLARED,
PUSHDOWNS, SKULL CRUSHERS,
JM PRESSES,etc
UPPER BACK MOVEMENT- 3sets of 10-12 reps
LAT PULLDOWNS, BENT-ROWS, CABLE ROWS,
ONE ARM DB or CABLE ROW,etc
ABS and or calves

FRIDAY- SPEED DAY FOR SQUAT
BOX SQUATS 6-10 sets of 2 reps with 50-60% of one rep max, one
minute rest
LEG CURLS 3sets of 10 reps
LOWER BACK MOVEMENT- same exercise as Mondays but lighter and more
reps
SHRUGS 3sets of 10-15 reps as heavy as you can handle it
BICEPS and ABS

* NUTRITION *

i eat pretty clean year round. i usually do low carb, around 300
grams when bulking, 150 when cutting-- and high pro, about 450 plus
grams. i followed John Berardis outline with great success, but had
to cut back on cals cause it was way too much for me. i only need
about 3300-3600 to gain. i am experimenting with more carbs and
less pro, and eating by feel instead of on a regimented schedule.
working well so far.
* 3 (or more) Q & A's of anything you'd like (could be questions
you frequently get).

i eat alot of mixed veggies when buliking, about 1 cup 3-4 times a
day. typical meal is 6-8 oz chicken, 1 cup mixed veggies, and about
200 cals worth of fats (mixed nuts or macadamias usually) or carbs
( red potatos or brown rice).
Sample daily meal plan for bulking:
1) Breakfast has been a staple for a few years, 30-40 g chocolate
protein shake in water-- now with folgers instant coffee mixed in,
and 1-2 cups cooked oatmeal

2) in class so i have another 30-40 gram shake with coffee, 1
granny smith apple, and a tblspn natty PB

3) this is a solid meal, the chicken, veggies and as of now, 1- 1.5
cups rice

4) preworkout, same solid food meal, sometimes a shake instead of
chicken so im not too full to train

5) post workout, one half serving Prolab nLarge plus 1 scoop ON
whey. been doing this for a couple years and works well for me.

6) when i get hungry again about and hour later i eat another solid
meal with carbs, not w/ fats.

7) if i stay up late ill have a protein shake with 1 tbs PB or my
new favorite snack of 1.5 cups lowfat cottage cheese with 1 tbs
regular PB and 1 tbs calorie free jelly-ilke strawberry- mix it all
together and eat it. it looks gross but i love it. if im really
hungry or want to add easy extra cals i eat it with caremal rice
cakes! really good and lasts all thru the night!

Next competition is APF JR nationals in May. and qualify for wpc
Worlds in Helsenki, Finland to compete with Frknhuge. Want to
Qualify for the WPO professional powerlifting to play with the big
boys.

Best lifts are 865 squat, 575 bench, 700 DL.

I would love to get HE-UGE, but i have accepted that is not going
to happen. I have realized the importance of finding balance if
life and in this game. It is very demanding and requires a lot of
sacrifices. i have sacrificed a lot, maybe too much, needlessly.
Vander and Phil's posts have really made me re-assess my
priorities.
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