Precontest preperation -13 weeks out
July 23, 2009 by Ryan Irwin
I’ve been in precontest mode now for 3 1/2 weeks and this week I feel I am really starting to see some significant progress. Hit the Iowa Games with 10 others from Team Nutri-Sport and did well! Weighed in at 157lbs. My first attempt was an easy 275. For the second attempt, I went for my current Personal Record (PR) which was 305. I’ve done it before, but I was almost 10lbs lighter. It went up real smooth (see video below). I debated about going to 310 next but since someone else in my class did 315, I had to go for it. Couldn’t get past the sticking point, but plan on nailing 310 at 155lbs for the State Fair, which would be double my bodyweight.
This week I haven’t changed much other than I am trying to squeeze in my low intensity (steady state) cardio on the opposite side of the day of my lifting (verses after). This helps get a metabolism boost two times during the day. I also hit a PR on stiff leg deadlifts (405 for 4 reps). Getting my deadlift ready for the fair, so hitting those hard too. Often I hear that people lift lighter weights when trying to get leaner, this is a big mistake. Calorie deficit from diet/cardio gets rid of the bodyfat, lifting keeps the muscle. Start lifting light, your body will lose muscle more easily verses if you give your body a reason to hang on to it.
Below are the starting pics and ones from this week -progress is being made!