“Great works are performed not by strength, but by perseverance.”
We will be competing at the WPC World Championships in Las Vegas, there are 13 weeks to give it everything we have. We will be posting here at least once a week on how our training and diet are going. We have many goals for this meet and keeping a log on here will keep us on track to achieving them.
Darilyn:
First of all, i’ll start with bodyweight. As most of you know I compete in the 165 weight class. I tried to cut to the 148s for the Can/am in July, but was not successful due to gut/digestive issues and figuring out what works for me. Now that I am confident in knowing how my body reacts to different foods, I will be making the cut for the bench only day (wednesday nov 7th) through Paleo style eating and while being in ketosis (the process in which your body uses ketones, or fat, as energy instead of glucose, otherwise known and sugar and carbohydrates). Study after study shows the human body runs exceptionally better on ketones, your brain and heart prefers it and functions 25% better and it speeds up recovery (so why doesn’t everyone do this?). Okay, so 148s for bench only, then 2 days later I will be competing in the full power in the 165 weight class. I’ll be a light 165er, and there are a few reasons for this. One, to defend my bench record that I just took this past month in that weight class. Two, I don’t need the extra stress of trying to keep my weight down the whole week i’m there and especially after already competing 2 days prior. And three, depending on how my gear will be fitting it should work out to my benefit to be a little heavier.
My daily food intake is going to look like this just about every single day.
7:30 – 4 whole eggs (cooked in butter or coconut oil)
10a.m- 2oz ground beef 75%lean/25%fat
1p.m 4oz chicken and 1/4 of an avocado
4p.m 4oz ground beef
7p.m 4 whole eggs
Comes out to about 1450 cals. breakdown is 15g carbs,100 fat, 100 protein
I will see how this goes for awhile and if I need to change anything in the future I will.
Alright, onto my training and goals for the meet. I train 6 days/week and it gets broke down like this.
Sunday: Max Effort bench
Monday: Heavy Abs,biceps and sprints
Tuesday: Speed squat/pull
Wednesday: Back, shoulders and sprints
Thursday: Speed bench, triceps and light abs
Friday: Max Effort Squat,Pull or Heavy Good mornings
Saturday: Usually rest, but will be adding sprints
The sprinting 3 days a week is for many reasons. Its to speed up my weight loss process, increase my explosion so it carries over into my squat and deadlift and also increase my Vo2 max or my oxygen consumption.
I am setting my goals high, but to where I truly believe they are achievable. For the bench only day I will be looking to hit 200kg (440lbs). I have a new shirt to break in when i’m 10 weeks out, Its too tight to get in right now, so once I drop a few pounds I can start breaking it in. As for full power I am looking at 227.kg (501.5lbs) Squat, kg (429.7lbs) bench and kg (429.7lbs) deadlift. Like I said, I set my goals high, but am confident I will be able to achieve them. I’m getting new briefs in this week to fit me with my weight loss, so there should not be a problem with gear.
Jamie:
I, like Darilyn, will be attempting a ketogenic approach to this. We will write more about it in separate posts but what we hope is that less oxidative stress and a more effecient fuel source once we are keto-adapted. We have done our research. (for those that know me know that is intense) we are convinced that this approach is the key to being pound for pound the most effecient athelete. I will be competing in the Mens Open 220 full power RAW. Nov 9th. My Goals will be Squat over 500lbs, Bench over 400, and DL 600lbs.
My Diet will look like this each day……
I’m starting with 190-200g Protein
I’m starting with <50g of Carb (I will see as long as I stay in ketosis)
I’m starting with 100g FAT, moslty from Saturated fat. TBD. I’m going to keep it high. I ordered a Blood ketone test kit looking to strive for 0.5-3.0 milimolar levels for optimal performance. Why do I say starting with? Not sure where my break even points are yet and I’ve only used ketone stix in the past. The meter should shed new light on the subject.
I also train 6 days/week and it gets broke down like this.
Sunday: back, bicep, rear delt, traps abs
Monday: % Bench day or what I call upper body push day!
Tuesday: % Leg and Hip day.
Wednesday: back, bicep, rear delt, traps.
Thursday: max effort bench day, abs
Friday: max effort Pull and Squat
Saturday: Usually rest
I have a post already on my RAW bench routine, I will add one shortly for my RAW leg/hip routine.
We look forward to the challenge that lies ahead. With the support of our team Triple X, (http://www.xxxpowerlifting.com/) our families and friends this should be a fun and exciting journey. Check back often to see our progress~
Thank you all.
