Today's training was abbreviated a bit by appointments I had this afternoon for work, but I still got a bit of work in. My squat is coming back a little at a time....

16 Jan
I am training for the RPS Redemption/XPC Qualifier on May 30, 2015. I will be competing in the classic raw 220lb weight class. I plan on gaining 10-12lbs over the next 10 weeks, and this is the plan. If I am not gaining about 1lb a week, I will adjust up or down. 
Protein Carbs Fat Kcals
Training Days 230 480 110 3830
Off Days 230 110 175 2935
Week Two Deadlift **Woke up weighing 223 this morning. So I guess u can say it's getting pretty serious.  1. Form pulls 5x3@425 2. Mid shin pause pulls 5x5 @365,405,405,405,405 rpe of 7 3. 5x5 sumo shrugs from rack no straps @245,275,315,335,335 4. 5x10 lat pull downs @165 60 sec rest 5. T-bar rows crazy 8s - strip set of 8x8 @100,90,80,70,60,50,40,30,20

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