IPO prep week 1.

A diet clean up was due approaching Christmas, regardless of season, and I am entering the IPO powerlifting comp in limerick to keep the the focus steady over the next while. The competition is at the end of March and a few lads I know are heading down to hit some big P.R's/ records.

I hope to reach 75 kg within the next 4-5 weeks and train for a 200 kg + squat in March.

Cues have been taken from the Chaos and Pain Blog, with regards Diet style and general training motivation. 

This week marks the first proper week of dieting, and i intend to keep it as follows:

Sunday- Thursday evening: ultra low carb, high protein, high fat (saturated and otherwise); with one protein shake and leucine post workout.

Thursday evening: Post training 2 carb meals hitting 300 gr in total from milk, rice krispies, a can of monster + pasta.

Friday: Again post training Ill have 150 gr carbs, this time from fruit, vegetables, and cleaner non wheat low fat carb sources.

Saturday: I see no reason not to have a 1-2 hour cheat meal depending on mood. Cheat meal is generally mcdonalds/eddie rockets/ or some baked goods. I generally crave baked shit later on in a diet.

Training:

3 days a week squatting minimum + partials thrown in on one of the days. 

2 days max effort, 1 day squat conditioning.

Farmers walks twice a week.

One arm dumbell jerks + wrist rehab with dumbells on active rest days + abs and other shit.

2 days dedicated to  rack deadlifts + shrugs: Max effort from the second pin.

Ive been attempting 1 arm deadlifts for my left side only, to bring my left lat up to par with my right.

Chins are thrown in consistently, both high rep and heavy. Currently doing sets with 35 kg.

Thats about it. I bought new Inzer wraps and should be able to barbell bench soon.
Cleans, Curls and BTN push presses have been sorely missed. Definitely need more arms and shoulder swole. You can never have enough of the latter!