Late Bloomer

Chimaira · Feb 8, 2005

I've been powerlifting for a while and am transitioning into BB'ing. i thought i could mark my 40th b-day by entering my first contest. Got a lot of work to do, but hopefully I have a good base to work from. Powerlifting for past almost 5 years. Best competitive lifts: 565 squat, 450 bench, 540 dead all at 198lbs. Best shirted gym bench is 500lbs. Anyway, I still plan on doing some powerlifting, but am starting to work in areas previously ignored, like bi's and quads for starters.

Example of training:

Sat - upper body
Hammer incline press or decline press
Incline DB's heavy (working up to 100's for 5)
machine flys
Seat row shrug wide grip
rear delts flys
tate presses
tri push downs
curls of some sort
abs

Sun - legs
squats - narrow stance, belt only with a Manta Ray
Leg curls w/mini band
Pullover ab crunch on total gym

Wed - combo (upper / lower body)
Stiff leg deads or some type of pull
straight bench press
shoulder work - flys, rainbows etc
Pull-ups
bi work
abs

that's basically what I'm doing now. Bw staying 204+ @ 5'10"

Finally, I'm eating approx 6x's/day mixing up carbs and protien. Not sure how much protien I'm taking in but I believe its well over 100gms.

Any thoughts would be appreciated.

late

Ethan James · Feb 9, 2005

Good job! But, if you are 204lbs you should probably be eating more like 300 grams of protein, 1.5g per pound of bodyweight. Some guys even recommend 2-3g per pound...

If you come from a powerlifting background you should look into something called DC Training. It was developed by a bodybuilder member on here who calls himself DoggCrapp.

Chimaira · Feb 10, 2005

Thanks

Very interesting read. I'll have to go thru it again in more detail. Looks like a combination of Westside PL'ing with some Yates and Mentzer Heavy Duty.

I like it!

TRAPS21 · Mar 1, 2005

I did the DC for about 3 months. I used it as a change to my routine because I felt myself falling into a rut. It was a nice change and it definatley helped with endurance and really tests the intensity level that you "really" have. I went back to my old training in January. I could tell that Dc helped and my workouts are more intense and my endurance is increased. I support DC philosophy, but it just was not something I wanted to stay on very long. I now lift 4 days a week. 1. back bis 2. chest tris 3 rest 4. legs 5. shoulders and upper chest. 6. rest 7. rest My stats. 5' 11" 235 lbs. Bf ?. i am having that checked this week. Good luck in your change from PL to BBing.