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.
