RAW Power-Rhyno's CNS Journey

[dnviking189]

So here it is, I'm 35 and started powerlifting about a year and a half ago with never having any complete weight training experience. I grew up playing soccer and volleyball through high school and college but never hit the weights due to lack of facilities and guidance. After college I started "working out" which consisted mostly of chest, tri, bi sessions and no legs, core, condition, or cardio.  A friend of mine introduced me to Powerlifting, met with Niko Hulslander of Vision Fitness and now 18 months later I am looking to finish in the top 5 at the USAPL RAW Nationals in the 275 lb Open sporting an unhealthy amount of body fat that does me no good on the platform or life in general.  Getting down to a body weight that is healthy is always number one as most Americans around January First, but being able to use specific goals in competition helps me focus my training and dietary efforts and motivates me to stick to a plan.

So now the nitty gritty, I generally weight in within a pound or two of the 265 mark and fall in the middle of my weight class and after a probable new rule change will be pushing the top of my weight class.  At somewhere over 30% BF I’m forced to compete with others who weigh in with a lean 265 and I see myself at the bare bones being a true competitor in the 220-242 range which will fit into the proposed 231 weight class for 2013.

Enough with the history, now on to my Journey to 231 and a healthier lifestyle.  Started Carb Nite Solution last Sunday, 9 weeks out from RAW Nationals weighing in at 270.5 and I’ll be updating my diet and training weekly.   

Any advice/critique or questions are welcomed.

[Big Tex]

Hey welcome to DH! Good luck with your meets!


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[dnviking189]

So I just had my first Carb Nite Last Night and hear is a wrap up for the week.
Weight: 270.5, June 3
Weight: 265.5, June 10

Average Training Day
7:00   Wake Up
9:00   Coffee w/Cream
10:30  Breakfast; 3 eggs w/Fresh Spinach, 2 slices of bacon, Coffee
1:00   Lunch; Grilled Chicken, Salad w/vinagrette
3:00   Snack; Almonds, Grilled Chicken

5:00   Training; Smolov Squat/Bench

6:30   PWO Shake; Protein with water
7:00   Dinner; Fish or Steak w/veggies
9:00   Snack; Pork rinds or almonds, String Cheese

Average Non Training Day
7:00   Wake Up
9:00   Coffee w/Cream
10:30  Breakfast; 3 eggs w/Fresh Spinach, 2 slices of bacon, Coffee
1:00   Lunch; Grilled Chicken, Salad w/vinagrette
3:00   Snack; Almonds, Grilled Chicken
5:00   Protein mixed with Carb Countdown/Cream
7:00   Dinner; Fish or Steak w/veggies
9:00   Snack; Pork rinds or almonds, String Cheese

[dnviking189]

Hey welcome to DH! Good luck with your meets!


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Thanks Big Tex

[dnviking189]

Smolov Training
So here is my current week's training schedule Definitely had to lower the reps and take a little longer rest than normal due to lack of energy.

Monday: 5:00pm
Squat 350x3, 410x3, 470x3, 525x3, 525x3, 525x3, 525x3
Bench 250x3, 320x3, 365x3, 385x3, 385x3

Wednesday:5:00pm
Squat 350x3, 410x3, 470x3, 545x3, 555x2
Bench 250x3, 320x3, 390x3, 405x1

[Big Tex]

Geez numbers look badass man!


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[dnviking189]

Two weeks into CNS and down about 10 pounds at 260.5 the morning after my second Carb nite.

Heavy training this week with 6 days of low Carb, gonna be goin crazy on my next Carb nite starting with some chipotle.

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[dnviking189]

Not much weight loss this, down to 259 and after watching mark Bell's video about his CNS journey I am definitely eating enough fats so I'm gonna hit up the Health Cupboard tomorrow and pick up some good fats including coconut oil, coconut butter. 

7 days out from Test day for RAW Nationals, 16.5 pounds to go in 44 days to hit the 242's.

Training was a little light this week due to some 95+ temps that just drain my energy so I went light on the reps to keep keep the weights heavy and prep for test day.   Still no HIIT for me, just can't get motivated to do it but I busted out the ole bike and may hit the trails a few times this week.