Getting Jacked But Already Tan Log

[Gatorwolf]

I just competed in my first PL meet this past weekend. So I guess I'm no longer fuggin around and it's time to start a new log. On to the vitals.

Age: 30
Weight: 240
Squat: 501
Bench: 330
Deadlift: 545
Press: 245


4/9/13

Squat:
295x5
340x5
385x8

Incline BP:
225x10x3

BB Row:
185x10x3

[Patrick Stroup]

nice work brother!

I need both the jacked and the tan.

[Gatorwolf]

4/10/13

Squat:
295x3
340x3
385x3

Dips:
12, 12, 12

Chins:
5, 5, 5

DB Hammer Curls:
40x10x3

[elVarouza]

Nice lifts! Did you do the 501/330/545 at the meet?

[Gatorwolf]

Nice lifts! Did you do the 501/330/545 at the meet?

Thanks. Yep all those numbers were at the meet where I totaled 625 kg. I was aiming for 635 kg but missed my third bench attempt at 160.

[Gatorwolf]

4/10/13 - Evening

I had a little miscommunication with my coach. I thought Saturday was going to be our first session back, otherwise I wouldn't have hit the gym in the morning. Anyhow I got the text yesterday mid afternoon that we were on for 6 pm.

Conventional Deficit DL:
315x5x4
Standing on #100 plate

Sumo Deficit DL:
315x5x4
Standing on #45 plates

Wide Grip 3 Board Press:
255x5x4

Close Grip 3 Board Press:
255x5x4

Neutral Grip Pulldowns:
150x12x8
Supersetted w/ board presses


My hips and triceps were smoked.


4/11/3

Squat:
340x3
385x3
425x1

OHP:
155x5
185x5
205x3
185x3
These were weak sauce, still feeling the effects of last night's session.

Kroc Rows:
100x20x2

[Gatorwolf]

4/12/13

BW: 241 lbs

SQ:
295x3
340x3
395x3

Dips:
BWx15x3

NG Pulldowns:
200x10x3

[Gatorwolf]

4/13/13

Low Bar Box Squat:
275x5x6
No belt + 3 sec pause.These were brutal. Coach had us go wide stance which fried my hip flexors. Box started at about 16" but was lowered by 2" after every second set. So the final two sets were at 12".

Paused Bench Press:
225x6x6
Long paused last rep. Smoked these.

So my coach rolled out the game plan for the next 13 weeks until the next meet. We're going to run a modified block periodization. The accumulation phase will be around 8 weeks. We'll alternate two workouts over three sessions a week. The above is workout A, adding either weight or volume weekly. Workout B will involve a shit ton of front squats in the 50-70% range and board presses. After a week or two we'll add some GHR's and kettle ball swings, with an occasional heavy pull thrown in. Overall I'm looking forward to it.

[Gatorwolf]

4/15/13

Grappling:
1hr 30min

Took a mini vacation back to my home town to visit family and friends. Bros invited me to their MMA gym, my old one, to grapple. I learned two things, I'm in terrible shape but still know a thing or two.

4/16/13

Grappling:
1hr 30min

We had so much fun, they invited me back for round 2 @ 6:30 am.

4/17/13

3 Board Press:
295x6x6

Front Squat:
245x5x5

LOL board pressing more than front squatting.

Cable Row:
235x8x5

[Gatorwolf]

4/20/13

Low Bar Box Squat:
290x5x6
Same as last Sat, no belt, 3 sec pause, box lowered every second set.

Paused BP:
240x6x6

DL:
315x5
405x2
455x1
Beltless

4/22/13

Back to AM sessions.

3 Board Press:
290x5x5

Front Squat:
250x5x5

GHR's:
BWx5x3 (I suck at these, too top heavy)
Supersetted w/
NG Pull-ups:
BW:5x3

So here are my current body stats:

Measurements:
Weight: 245 lb
Height: 5'10"
Waist: 43.5"
Neck: 18.75"
Gunz: 18"
BF: 27%

Pics:




I'm looking at dropping to the 220 class in Nov, so I need help from my swole broz.

Here's the game plane so far:

Lifting - Keep the same.
Diet - Daily macro goals: P-250, C-200, F-100.
Conditioning - 1 prowler session weekly working up to 2-3.

I welcome any and all input.