[Stephen Buccilli]

I’m a power lifter former bodybuilder. I use knee sleeves all the time, but I like a “training pair” as opposed to a competition pair. SBD seems to be too tight for me. If I don’t wear them I get a slight pain in the knee (I’m 49 so I’m sure it comes with age). I would suggest visiting a site like elitefts they carry many different brands. I personally like rehbands. They don’t offer much in support but keep the knees very warm.

[Stephen Buccilli]

glad you are alright

[Stephen Buccilli]

Sas
you recent video on the mindset struck a cord with me. I have always struggled with that aspect of prep and nailed what it takes. I’m gonna re-watch it every time I think about cheating.
thanks man

[Stephen Buccilli]

Luke
I have been looking over the site for some guidelines regarding post workout nutrition. Since it is highly situational I thought I would give some more background.

I’m 8 weeks out from a powerlifting meet. I’m 312 (carrying fat but a lot of muscle-powerlifting build). I would like to drop to 300 and lift comfortably in the 308 class.
I’m using a relatively clean diet, but i don’t need a ton of carbs. Like 150-200 is fine for me given my experience. I am eating 3000-3500 calories a day. but I want to tighten the diet up for both minor weight loss and health reasons. I’m trying to keep protein around the 320 grams a day range and caarbs around 200, calories in the 2700 range

so here is my question. SHould I combine some carbs with my protein post workout? I’ve read that you should have fast digesting protein by itself right after your workout and 30 minutes later a meal with protein and carbs.

what are your thoughts?

[Stephen Buccilli]

squat 80-85%
the plan was do to 85%, but the weights felt a little heavy, perhaps my deads from the previous week were too heavy (???)
duffalo bar squats,
bar, 145, 235, 325, 415 all for 5 warm ups,
briefs
505, 525, 525, all for 5
pit shark squats
2×20 with 500lbs
single leg RDL
2×10
tke
3×10
abs

[Stephen Buccilli]

accessory days
seated pin press
95, 135, 185, all for 10 warm up
225×10, 245x2x10

lat pulldowns
3×15

supported tbar rows
4×10 (paused at the top)

GHR
3×10

face pulls
4×25

abs

[Stephen Buccilli]

bench day 77%
fatbar bench
bar, 145, 235, 285, warm ups all done for 5
345 for 3 sets of 5

incline with shoulder saver
225 for 10, 315×10, 315×8, 315x 6 (315 a bit too heavy)

dips
5 sets of 10

abs

[Stephen Buccilli]

week 2 77% for sets of 5
deadlifts sumo
135, 225, 315, 365, 405 warm ups sets of 5
put single ply briefs on
455 for 5, 495 for 5
put champion suit over briefs to see how this works. It helped my hips from being overworked I think i will wear this at the meet
495 for 5 (easy)

speed squats in briefs cambered bar
325 plus 80lbs in chains, 6 sets of 3

leg press
400 lbs for 2 sets of 20

swings with a band for extra resistance
70lbs 3 sets of 10

fatbell RDL’s
3×10
tke
4×25
abs

[Stephen Buccilli]

accessory and upper back
seated pin press
135, 185, 225 warm ups
245 for 3 sets of 10
dumbell rows
70 lbs 3×15
chins (assisted)
5 sets of 10
glute ham raises
3×10
face pulls
100 reps
abs

[Stephen Buccilli]

getting caught up on log, bench day
fat bar bench warms 145,195,235,285 all for 5
3 set of 5 with 325 (easy-70%)
incline barbell press with should saver (pad in the middle of the bar)
135, 225, 275, (all for 10) 295 for 3 sets of 10
fatbell floor press,
90lbs fatbells for 2 sets of 20
Dips
100 reps
read delts
100 reps
abs

[Stephen Buccilli]

I do three sessions a week and yes I did feel rested. The biggest challenge is menatl in walking away from a set of 5 that I know I can do more.

[Stephen Buccilli]

Hi Corinne
For the deload week I did both. I laid off the compounds and dropped the weights on the accessories. Now I’m in the first week of progression meaning compounds at 70% and accessories around RPE of 7 the following week will bump up and the third week will bump up again and the repeat the deload.
Does that make sense?

[Stephen Buccilli]

Deload week over new modification three week progression plan using the same rep range 3 sets of 5 first week 70% second week 77% third week 85% go for broke week. Fourth week will be deload again

Squats with duffalo bar
145, 235, 325, 375, warm ups all for 5
415 for 3×5
Speed pulls
315 bar weight 80lbs in chains
6×3

Pit shark (belt squats)
2×20 with 500 lbs

Banded leg curls I love these use a resistance band sit on a bench and as you bring you heels to the bench lift the knees up for a better contraction
3×15

Tke
100 reps

Abs
3×10

[Stephen Buccilli]

Deload week at my age that means no benching squatting or deadlifting this week
Incline press with shouldersaver
135,185,225 warm ups
275 3×10
Floor press with fat bells
2x20x70
If you have the chance to use Darnell’s do so they are awesome
1/4 dips 100 reps
Rear delts 100 reps
Planks

[Stephen Buccilli]

Do to some outside interest conflicting with my lifting schedule I had to train friday night instead of saturday. My wife and I transport rescued dogs, usually larger breed dogs like english mastiffs (one of our dogs is a mastiff). We also foster dogs. We are scheduled to transport a dog we have been fostering today however the snow we just got my push that back a day. Anyway Friday night was intended to be a heavy deadlift session followed by speed squats and then accessories.
Deficit deadlifts 3 pads put the bar at approximately 1/4 of the way from my ankle to the my knee, so rather low.
135×5
225×5
315×5
405×5
455×5
475×5
these were rough and felt hard on my lower back so i decided to skip the squats and just hit accessories
leg press
3 sets of 20 with 400lbs
kettlebell swings with a resistance band around my waist
3 sets of 10
hanging leg raises
2 sets of 10

aches and pains today, its days like this that make me question how much longer I have at powerlifting. my age is catching up to me