Forum

Results 1 to 9 of 9
Page 1 of 1
Jump to page:
Jump To:
  • Posted On: 09-16-19, 8:02 pm (EDT) #1

    body building show prep

    September 16, 2019, 8:02 pm

    hey scott i would like you to help me / give me a plan to exicute for my show.

    my favorite way to train is a power lifting style more id say, i like to lift heavy weight and i usually pyramid lift so i do sets of 3-5 at the start of the workout then i usually do a set of 20 at the end with sets of 8-12 in between. usually about 3-4 movements with 3-4 sets. so on bench id do 3 sets of 5 followed by a set of 20. and then like a dumbbell press for 3 sets of 12 and then a set of 20. never more than one set of 20 on the same movement. trying to get as strong and as big as i can as i like both aspects of weight training. 

    I want you to teach me how to do a "peak week" for my show because i have no idea.

    my current build and diet is, i eat 4,500 cals to 4.700 cals with about 200g protein 500g carbs and 150g fat. im 160 pounds with 12% body fat. i want to bulk up before my show that is at the end of june of 2020 but im gonna trust your advice 100% so if you tell me to scrap what im doing i will. 

    my bench press is 215 for 3 and maybe 245 for 1 im not sure. my deadlift is 285 for 3 maybe 405 for 1 im also not sure but i feel like my deadlifts sets are always light but that my forearms fail me and i cant hold onto the bar , weak grip i guess. my squat is 315 for 1. my over head press is 145 for 1.

    my biggest thing is that i want to learn how to do a peak week with the time we have together and of course makes gainz.

     

     

  • Posted On: 09-16-19, 8:25 pm (EDT) #2

    body building show prep

    September 16, 2019, 8:25 pm
    Posted by: Aaroncessac

    hey scott i would like you to help me / give me a plan to exicute for my show.

    my favorite way to train is a power lifting style more id say, i like to lift heavy weight and i usually pyramid lift so i do sets of 3-5 at the start of the workout then i usually do a set of 20 at the end with sets of 8-12 in between. usually about 3-4 movements with 3-4 sets. so on bench id do 3 sets of 5 followed by a set of 20. and then like a dumbbell press for 3 sets of 12 and then a set of 20. never more than one set of 20 on the same movement. trying to get as strong and as big as i can as i like both aspects of weight training. 

    I want you to teach me how to do a "peak week" for my show because i have no idea.

    my current build and diet is, i eat 4,500 cals to 4.700 cals with about 200g protein 500g carbs and 150g fat. im 160 pounds with 12% body fat. i want to bulk up before my show that is at the end of june of 2020 but im gonna trust your advice 100% so if you tell me to scrap what im doing i will. 

    my bench press is 215 for 3 and maybe 245 for 1 im not sure. my deadlift is 285 for 3 maybe 405 for 1 im also not sure but i feel like my deadlifts sets are always light but that my forearms fail me and i cant hold onto the bar , weak grip i guess. my squat is 315 for 1. my over head press is 145 for 1.

    my biggest thing is that i want to learn how to do a peak week with the time we have together and of course makes gainz.

     

     

    @aaroncessac I'll help you out as much as I can! I have never done a peak week myself because I've never competed, but we can work on adjustments to get things on point for you!

     

    I don't really have a problem with your macros right now - you're still fairly lean so having those excess carbs isn't a bad thing right now, especially if you're someone who can stay lean while eating a high carb diet.

     

    If your show isn't until the end of June 2020, then we have a long time before we have to worry about peak week. I'd say right now your focus should be solely on adding mass over the next few months until you get into your cutting phase. At that point, you could start to think about what the course of action to take for peak week is. If you start thinking about it now, it could mess with your current bulking phase.

     

    The main question is - are you gaining weight with your current macros?

  • Posted On: 09-16-19, 10:12 pm (EDT) #3

    body building show prep

    September 16, 2019, 10:12 pm

    Also, I think that we shoud put you on my PPL program. I know you love powerlifting, but if you want to focus on growth for your show, you need to focus on packing on more muscle. My PPL encompases overloading with volume to help you gain fast.

     

    I want you to start on MONTH 2. You have already been training for a awhile so you can handle hitting each bodypart twice a week.

     

    It would be great to see some FORM videos of your big three. Squat, Bench, Deadlift. A video of you doing a working set of 6 - 8 reps as heavy as you can.

     

    Upload the videos to YouTube, then paste the links in here.

     

    Looking forward to seeing your progress!! Now add some BEFORE photos to your profile! Wooo!

  • Posted On: 09-16-19, 11:14 pm (EDT) #4

    body building show prep

    September 16, 2019, 11:14 pm

    okay i will get on the form videos pretty soon. also are you recomending an immediate switch tomrrow to your plan?

     

    as for my macros i was 150 in late july and these mornings here recent im between 160-163 so hoping to hit 165 before october.

     

    as for the peak week i trust that youre the man to go to for help because i was going to hire a coach for the last few parts of my cut anyways and i just want to learn the knowledge to always be bettering myself and learning and learning more and i am worried that due to finacial reasons i wont be able to have this chat for that many months but i will do my best.

     

    as for some before pictures im waiting until i can do that off my phone the app says that update is coming soon, how soon?

  • Posted On: 09-17-19, 11:21 am (EDT) #5

    body building show prep

    September 17, 2019, 11:21 am
    Posted by: Aaroncessac

    okay i will get on the form videos pretty soon. also are you recomending an immediate switch tomrrow to your plan?

     

    as for my macros i was 150 in late july and these mornings here recent im between 160-163 so hoping to hit 165 before october.

     

    as for the peak week i trust that youre the man to go to for help because i was going to hire a coach for the last few parts of my cut anyways and i just want to learn the knowledge to always be bettering myself and learning and learning more and i am worried that due to finacial reasons i wont be able to have this chat for that many months but i will do my best.

     

    as for some before pictures im waiting until i can do that off my phone the app says that update is coming soon, how soon?

    yeah I would switch starting today.

     

    also, MACROS is not your weight my bro. MACROS = PROTEIN, CARBS and FAT in grams as well as total calories.

     

    You can upload those photos on your PC my bro! and this week for the update. Just waitin on iOS to approve it!

     

    Get those form videos up! Will be looking forward to it!

  • Posted On: 09-17-19, 2:54 pm (EDT) #6

    body building show prep

    September 17, 2019, 2:54 pm

    that was a typo i meant weight

  • Posted On: 09-18-19, 10:12 am (EDT) #7

    body building show prep

    September 18, 2019, 10:12 am
    Posted by: Aaroncessac

    that was a typo i meant weight

    Oh no worries! But I still need to know your macros my bro! haha

     

    List them for me. Also, did you jump on the @mealplan app yet? How are you doing with tracking your foods?

  • Posted On: 09-18-19, 8:18 pm (EDT) #8

    body building show prep

    September 18, 2019, 8:18 pm

    i use my fitness pal and you already approved my macros earlier in the thread bro

  • Posted On: 09-23-19, 1:26 am (EDT) #9

    body building show prep

    September 23, 2019, 1:26 am
    Posted by: Aaroncessac

    i use my fitness pal and you already approved my macros earlier in the thread bro

    Hey Aaron!

     

    Sorry about that. Was a busy week leading up to my trip to Canada! I am going to repost them below for me to reference.

     

    4,500 cals to 4.700

     

    200g protein

    500g carbs and

    150g fat.

     

    160 lbs

    12% body fat

     

    My ONLY concern would be that maybe your carbs are too high. But we can monitor that throughout the month. You did switch to MONTH 2 of the PPL correct?

     

    Any chance we can get some current photos uploaded to your profile and to this thread? I would like to monitor your changes over the next few weeks!

Results 1 to 9 of 9
Page 1 of 1
Jump to page:
Jump To:
TO REPLY TO THIS POST
JOIN AS A Platinum+ Member