UD 2.0 Powerlifting Variation

Later in the year I am doing the British Raw Classic powerlifting competition. I plan on dropping a weight class to do this. I am going to use Lyle McDonald's UD 2.0 to achieve this but will tailor the training based both on the ideas in his book and what I have learnt about powerlifting over the last two years. I do not have the time or energy to give an overview of Lyle's UD 2.0 diet and if you want to find out all the science behind it you can find it at www.bodyrecomposition.com Here is my plan Monday to Thursday evening is low carb, low calorie days and my training is going to look like this for depletion.

Monday 3x15 on all - I am going to do about 50% and add 5 kg each week on the Monday and Tuesday

 squat
 front squat
 lunges
stiff legged deadlifts

 Tuesday 3x15 on all

 bench
 narrow grip
 ohp
barbell row

Thursday 6 rep max aimed for pyramid weight up to one big set starting 70% max and adding 5kg each week. You can go for bonus reps if feels good but should not be to failure.

 squat
 bench
 front squat
 ohp leg
 ext calf

 Saturday

 Deadlift - follow coan/phillipi deadlift programme - maths already done here
 squat - work up to triple plus however many extra at 80% (if get more than three add 5 kg the next week)
bench - work up to triple plus however many extra at 80% (if get more than three add 2.5kg the next week)

 Deload after week 4. Numbers may need adjusted in practice based on how you feel. Nutrition Info Monday to Thursday pm 1600 calories per day 210g protein 60g fat and 70g carbs Thursday pm and Friday 1300g carbs 210g protein and 40g fat Saturday and Sunday 3200 calories 200g carbs 210g protein and 50g fat These numbers are derived from the diet outlined in the book.

Landing in the gym with your game head on!!

 

The first thing I do regardless of what time of the day I am training is have my pre-workout meal.  I am aware that you don’t need this but based on test runs I have had with my body, I perform better in a fed state.  The benefit of getting good quality nutrition in before training is that I personally feel that you psychologically make the link between training and good food choices.  The above meal is museli, milk and peanut butter.  I also had some coffee and a banana.  

While eating my meal and drinking my coffee I get some gym music on.  For me this tends to be 90s Euro Dance but others may have their own preference e.g. rock.  This seems to have the benefit of triggering my mind to start switching to gym mode.  I also obssess about my main exercise for the evening (or morning) and just visualise it.  If it is squatting all I think about is the technique, my best ever squats and keep saying over and over in my head depth depth depth!!!! When I get to the gym I can’t wait for that exercise.  As I said – visualise!!

Check you have the right equipment for the session you have planned.  Today I was squatting so I have my boxing boots for squatting (the reason for this choice is beyond this article) and my running shoes.  I had also packed cotton shorts for squatting as these are less likely to rip. 

Before going out the door make sure you double check you have everything you need.  Turning up with the wrong equipment will usually impact on your focus.  I know it upsets my mental clarity, I get flustered and my technique is not as polished when this happens. 

I put my gym bag in the boot of my car and close it with some force.  You will also notice that my car is packed with extra things too – in the brown bag I keep chalk, lifting belt and resistance bands – these are always here so that no matter what I do so I cannot forget them!

I make sure that the music that has been getting me motivated before leaving the house is continued in the car.  It is turned up full and I start to grit my teeth – it is business time. 

Game face on in the car – I would not recommend annoying me at this point!!

Take your coin from your bag for the locker if that is needed in your gym.  I think the coin should always be put back in your bag no matter what – not having a coin for the locker can really throw your head off!! 

With the amount of preparation you have had the only thing you need to do it get your kit on, put headphones in and go take your first exercise head on – you are ready for this as you are still visualising it. 

The result of this mental preparation was an awesome workout.

By Tommy