[Stephen Buccilli]

Normally I like to train Monday-Bench, Wednesday-accessory for upper back and delts, and Saturday-squats/deadlifts
this week my schedule was shifted and it did a number on my recovery.
Yesterday was delts and back accessory

Pin Press seated
barx10, 135×10, 225x10x5

supported t-bar row-this particular tbar row extends the weight out about3 1/2 feet from the handles changing the leverages and forcing you to work harder
4x10x90

pulldowns
3×10 with stack plus red mini band

Rear delts
100 reps

abs

20 minutes steady state cardio

[Stephen Buccilli]

Squat heavy speed pulls
Squat with duffalo bar
145,235,325,415 all for 5
3 sets of 5 with 465 wanted to heavier but wisely staid with that weight. Had I gone heavier I might have gotten the reps but the form would have broken down.
Speed pulls 225 with double green mini bands a ton of tension 6×3
Pit shark squats 2 sets of 20 with 450 lbs
One legged RDL great exercise very therapeutic
3×10 light dumbbell
Tke knee health 100 reps
Abs
20 minute steady state cardio

[Stephen Buccilli]

Bench day.
Bar, 95, 135, 185, 225, 275, all for 5
At my age I need to be conservative on my warm ups

315, 365, 405 all for 4

Fatbar floor press
Sets of 10
235, 256, 275, 296

Dumbbell inclines
90 lbs 2 sets of 20

JM press
3×10 with 145

Face pulls
5 x 10 135 lbs

Abs

[Stephen Buccilli]

Yesterday was an accessory day
Seated overhead pin press to help with bench lock-out
3 sets of 10 with 225 (coming to do deadstop on the pins)
Supported tbar rows
4 sets of 10
pulldowns
3 sets of 12
Glute ham raises
3 sets of 10
face pulls
4 sets of 25
hanging leg raises
3 sets of 10

cardio 30 minute walk on treadmill 1.7 miles

[Stephen Buccilli]

Sample diet: as a powerlifter I am a bit looser with the diet, although I do need to tighten it up. I want to compete in the 308 and under class and I don’t believe in cutting to make weight. so a gradual weight loss would be better.
typical diet looks like this: shooting for 3000 calories a day.
meal 1- 2 scoops of whey blend protein, 2 tablespoons of natural peanut butter, 1 serving of fiber. approximately 475 calories
Meal 2- 2 scoops of whey blend protein, 2 tablespoons of natural peanut butter, 1 serving of fiber. approximately 475 calories
Meal 3- 8 oz of chicken breast, 1 cup of rice, and veggies approximately 475 calories
Meal 4- 8 oz of chicken breast, 1 cup of rice, and veggies approximately 475 calories
Meal 5- 8 oz of protein (beef, or chicken) veggies approximately 450 calories
Meal 6- 5 whole egg, 1 cup of egg whites approximately 420 calories

[Stephen Buccilli]

looking forward to see your progress and of course learning from you this year.

[Stephen Buccilli]

Hi Corinne
I have lifted in several different feds (I live in the US). I am targeting a meet in Cleveland Ohio, UPA at Old School Iron Gym. I will be using single ply, will likely squat with briefs and a suit which will likely be considered multiply, single ply bench shirt, and maybe an inzer champion suit to deadlift in maybe pull raw, as my gear doesn’t really help my deadlift.

I have been using a strength program right now and will start meet prep around 12 weeks out, probably early February. I am using different types of bars right now since when I start prep I will be using competition bars exclusively. I pick a different bar and train for 3 weeks with it and then switch. I just finished 3 weeks with the safety squat bar, and will now move to a duffalo (buffalo) bar. For bench I just finished up 3 weeks of the football bar, and now using a fatbar.

I usually do 3 to 5 sets of the core lift for rep ranges of 5, 4, and then 3 (progressively heavier over the the 3 weeks. I follow that up with an accessory for sets of 10, and then some other accessories with much more volume and less weight. I do this for recovery. below is an example of what I did today for bench.

Fatbar bench press Raw
warm ups: bar, 105, 145, 195, 235, 285, all for 5
working sets : 325, 345, 365 all for 5 working sets
INcline bench with shoulder saver pad
3 sets of 10 with 305
floor presses with dumbells (use fatbells they are better on the wrist)
2 sets of 20 with 80 lbs
Dips
3×15
ab work

my last meet was in April 2017 and I totaled 1674, although in 2011 I totaled 2000 lbs in single ply, I was also younger (less injuried-lol) and 65 lbs heavier.

I am hoping to total 1800 plus at this meet, my main goal is to total over 2000 at 290 before i turn 50

[Stephen Buccilli]

Thanks James

[Stephen Buccilli]

James great video on peri nutrition. I’ve been toying lately with that. I usually have protein and carbs as a pre workout meal about 45 minutes prior to training with a 1:1 ratio pro to carbs during the workout I drink some EAA but no carbs and after words I have whey isolate about 50 grams worth and a little later I do another 1:1 pro to carb ratio meal like chicken and rice. As a powerlifter who is heavy do you think adding carbs to the infra drink worth it? I should have a lot of stored energy to burn via my own body fat. But my workouts are heavy and intense with my accessories being light and much higher volume to promote recovery from the heavy pounding of the basics lifts.
Thoughts? And keep the content coming great stuff love it and live the podcast as well

[Stephen Buccilli]

thank you