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Thread: Project 242.

  1. #1
    USAPL Nut Hugger ErickStevens's Avatar
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    Project 242.

    What's up guys?

    I think I've been around these parts long enough to go without an introduction but I'll indulge the noobs with some Cliffs:

    - I am a 30 year old personal trainer, gym owner (http://www.sarasotabarbell.com), and aspiring powerlifter.
    - In my first year of competitive powerlifting I took my total from 1225 at my first meet to 1443 at my last meet 10 months later.
    - My best lifts are a 545 squat, 305 paused bench, and 615 deadlift. My best 3RMs are a 500 x 3 squat, 260 x 3 bench, and 585 x 3 deadlift.
    - I compete as a 220 lifter but plan on eating at a surplus for all of 2013 so I will most likely end up as a 242er by the end of the year.
    - I plan to compete at the USAPL Raw National next year since it's 2 hours down the road from me. The next 9 months my training will be solely focused on having the best meet of my career there.
    - My lift goals for 2013: 600 squat, 350 bench, and 700 DL. I also have some rep goals that I will be chasing over the course of the year: 500 x 5 squat, 315 x 3 bench, and 600 x 5 deadlift. I'd also like to try and squat 405 x 20 and deadlift 500 x 20 at some point.

    So why start a log here? I'll shoot you straight: I love food. This log will feature everything my log in the PL section does but I'll also detail about my nutritional strategies. This thread will also serve as a more accessible Q&A for the posters of this section. I'll also be posting a lot of food porn, so there's that.

    Right now my macros are 300P/100C/90F. Lately I've been having 1-2 free meals per week that usually put me into a slight surplus for the week. My training and diet will be all over the place for the next three weeks as I get married this weekend and then late next week I'll leave for my week long honeymoon in Maui. After I get back from that I will start Carb Backloading again, a nutritional approach that I'm a big fan of. I'll kick it off with the prep phase which is a stint on no carbs but I'll probably welcome it at that point after a week of Daiquiris and sushi. After that I plan on starting my CBL days at 300P/300C/90F and my non-CBL days 300P/150C/90F.

    Lets do this!
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=163165741
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  2. #2
    F00D BR4H ErikTheElectric's Avatar
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    Holy sh*t. In on this. Best of luck to you Erick. I'll be using you as as well as a few others as my goal logs (eating and lifting wise).

    Guys like you KNOW how to get the damn job done. Subbed buddy.
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  3. #3
    #winning NDeeps27's Avatar
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    In on dis shiz!
    can't out train a bad diet

    can't out diet bad training
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  4. #4
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by ErikTheElectric View Post
    Holy sh*t. In on this. Best of luck to you Erick. I'll be using you as as well as a few others as my goal logs (eating and lifting wise).

    Guys like you KNOW how to get the damn job done. Subbed buddy.
    Thanks man! I hope to set an example on how to lift big and eat big!

    Originally Posted by NDeeps27 View Post
    In on dis shiz!
    Thanks brah.

    Lets set it off right! Big DL PR from Saturday:

    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=163165741
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  5. #5
    Registered User texicus's Avatar
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    all up in this bish, good luck eric
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  6. #6
    dem lats doh ThousandEyes's Avatar
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    IN! and holy **** 300 pro.
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    Originally Posted by ThousandEyes View Post
    IN! and holy **** 300 pro.
    The man likes his breasts!
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    I like food, two wheels, and deadlifts
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  8. #8
    Slangin' Vitamins Jen0va's Avatar
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    in and subbed. Freakin beast mode
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  9. #9
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    Subbed to now log #2 of yours, LOL! 240's....this shall be epic! Along for the entire ride!

    In other words



    IN
    Last edited by TheRagingboxer; 10-15-2012 at 09:29 AM.
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  10. #10
    Village Idiot miacanesfan25's Avatar
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    In like Flynn. More vids and nutrition tips on the SBB fb page too please!
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  11. #11
    USAPL Nut Hugger ErickStevens's Avatar
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    Bodyweight

    No weigh in.

    Training

    Squat
    230 x 5
    320 x 3
    370 x 2
    410 x 2 * Wanted to do some heavy beltless work here but my lower back was still insanely tight from the block pulls on Saturday.
    + Belt
    410 x 5 (2x)

    Pause Squats
    320 x 3 (3x)

    Pause Bench
    225 x 3
    245 x 2
    265 x 2
    275 x 2
    285 x 1.5 * Right arm derped out on me as usual.

    2 Count Pause Bench
    225 x 3 (3x)

    DB Neutral Grip Bench
    60 x 20
    70 x 15

    DB Incline Row
    100 x 6 (3x)

    Conditioning

    Prowler + 90lbs: High Push/Low Push x 5 trips, minimal rest.

    Nutrition

    2497 cals / 309g protein / 155g carb / 79g fat

    Notes

    With the wedding this week I'm going to have to do my fluff on separate days. Tomorrow will be delts, arms, abs, and more conditioning.
    Last edited by ErickStevens; 10-15-2012 at 11:24 AM.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  12. #12
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by texicus View Post
    all up in this bish, good luck eric
    Thank you.

    Originally Posted by ThousandEyes View Post
    IN! and holy **** 300 pro.
    Yup. I played around a lot with my macros in 2010/2011 and found the best results in terms of both strength and body composition with a higher protein intake.

    Originally Posted by ErikTheElectric View Post
    The man likes his breasts!
    Ironically I eat very little meat on a day to day basis. My first 4 meals are some combination of whey/casein/FF Greek Yogurt. My dinner is usually meat or eggs.

    Originally Posted by Jen0va View Post
    in and subbed. Freakin beast mode
    Thanks bro!

    Originally Posted by TheRagingboxer View Post
    Subbed to now log #2 of yours, LOL! 240's....this shall be epic! Along for the entire ride!

    In other words

    [img]http://s3-ec.buzzfed.com/static/enhanced/web04/2012/10/15/10/anigif_enhanced-buzz-8660-1350311275-3.gif[/im]

    IN
    Fuk yeah.

    Originally Posted by miacanesfan25 View Post
    In like Flynn. More vids and nutrition tips on the SBB fb page too please!
    Will do.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  13. #13
    dem lats doh ThousandEyes's Avatar
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    Originally Posted by ErickStevens View Post
    285 x 1.5 * Right arm derped out on me as usual.
    I have the exact same issue. My left side will pop up no problem, but I always struggle with my right side on bench...same thing with OHP I think it's a shoulder issue, but I've never injured it before.
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    instantly subbed. I will eat your carbs for you, no worries.
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    ∆--Be the Change--∆ The Big Sleep's Avatar
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    So much win will come ITT, kill it Erick!
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    100% in. Motivational as fuk, man.
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    #winning NDeeps27's Avatar
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    Unreal deads, ima attack that bar more like you do from now on ha!
    can't out train a bad diet

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    in on an inspiringly weak phaggot.


    best wishes for the wedding
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  19. #19
    USAPL Nut Hugger ErickStevens's Avatar
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    Bodyweight

    No weigh in.

    Training

    Foam rolling and mobility work x 10 minutes.

    Side DB Laterals SS w/ Bent Over DB Laterals SS w/ DB Front Raises 4 x 15

    Tricep Pushdown SS w/ One Arm Pushdown SS w/ Diamond Pushup 3 x 10

    BB Curl SS w/ Bottoms Up KB Curl 3 x 10

    Shrugs
    315 x 15
    405 x 10
    455 x 6
    405 x 10
    315 x 15
    225 x 30

    Hanging Leg Raise
    3 x 8

    Cable Crunch
    120 x 5 (+ 3 Second Static Hold Each Rep)

    Conditioning

    10 minutes of sled pulling.

    Nutrition

    ~2500cals / ~300P / ~150C / ~80F
    Last edited by ErickStevens; 10-16-2012 at 09:56 AM.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  20. #20
    Once more into the fray.. IrishPilot's Avatar
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    Sub'd. Best of luck in the coming year Erick!
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  21. #21
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    What is this phaggotry? Subbed.
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    Registered User mike201011's Avatar
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    In on this for sure.


    Kill it!
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  23. #23
    U mad bro??? Milone79's Avatar
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    In on this!!!!!

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  24. #24
    Registered User dchan8's Avatar
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    In!
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  25. #25
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by ThousandEyes View Post
    I have the exact same issue. My left side will pop up no problem, but I always struggle with my right side on bench...same thing with OHP I think it's a shoulder issue, but I've never injured it before.
    My left side was literally locked out and waiting for my right arm on that second rep of 285. So frustrating.

    Originally Posted by Buffalonian View Post
    instantly subbed. I will eat your carbs for you, no worries.
    Don't worry, I'll be eating more than enough. Soon.

    Originally Posted by The Big Sleep View Post
    So much win will come ITT, kill it Erick!
    Always!

    Originally Posted by Anthonyxavcx View Post
    100% in. Motivational as fuk, man.
    Thanks bro. I'm constantly motivated by others on this site so I'm glad I can supply some inspiration of my own.

    Originally Posted by NDeeps27 View Post
    Unreal deads, ima attack that bar more like you do from now on ha!
    There's no other way to do it. This ain't golf, grip it and rip it!

    Originally Posted by brendbro View Post
    in on an inspiringly weak phaggot.


    best wishes for the wedding
    Thanks brah! PS. Send me more Tim Tams for a wedding gift.

    Originally Posted by IrishPilot View Post
    Sub'd. Best of luck in the coming year Erick!
    Thanks dude, good to have you.

    Originally Posted by JasonDB View Post
    What is this phaggotry? Subbed.
    Just being a phaggot who doesn't lift is all. Good to have you.

    Originally Posted by mike201011 View Post
    In on this for sure.


    Kill it!
    You know I will.

    Originally Posted by Milone79 View Post
    In on this!!!!!

    [URL=http://www.threadbombing.com/details.php?image_id=4727]/URL]
    Welcome!

    Originally Posted by dchan8 View Post
    In!
    Good to have you.
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=163165741
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  26. #26
    Like I said, we hongry Verint's Avatar
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    In on this!! And i'm glad i'm not late as always!! I'm always happy to learn more about nutrition and see some good food porn
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  27. #27
    Fatty at heart! foodpr0n's Avatar
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    Oh shhh, in!
    I'm loving my approach to nutrition ATM, basically maint then free meals 1-3 x/week which generally fall on the weekends. So easy!

    Those 300 cho days, is the majority taken at dinner or pre bed or something?
    You tapering fat intake as the day goes on?

    In for epic strength. 240's ... Goddamn!!
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  28. #28
    Registered User midcoastking33's Avatar
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    What's your approach for carb backloading/what time of day do you train
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  29. #29
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by Verint View Post
    In on this!! And i'm glad i'm not late as always!! I'm always happy to learn more about nutrition and see some good food porn
    Thanks, glad to have you.

    Originally Posted by foodpr0n View Post
    Oh shhh, in!
    I'm loving my approach to nutrition ATM, basically maint then free meals 1-3 x/week which generally fall on the weekends. So easy!
    I plan to start like that. November - February will probably be 300P/150C/90F on non training days and 300P/300C/90F on Backloads. 1-2 free meals per week until Kelsea starts her figure prep.

    Those 300 cho days, is the majority taken at dinner or pre bed or something?
    You tapering fat intake as the day goes on?
    Around 200-250g falls before bed time. The rest is trace carbs from whey/casein, FFGY, nuts, or veggies. I don't taper fat and as a matter of fact my last meal of the day usually has a lot of fat in it (ice cream!).

    In for epic strength. 240's ... Goddamn!![/QUOTE]

    I probably won't get into the 240s, probably more like low 230s. That would still be ~25lbs in a year.

    Originally Posted by midcoastking33 View Post
    What's your approach for carb backloading/what time of day do you train
    I train around 10AM so I backload the night before a big training session. I don't backload before my arm/shoulder/ab workouts. My schedule goes:

    Sunday: Backload or Free Meal / Off
    Monday: Low Carb / Training
    Tuesday: Backload / Small Workout
    Wednesday: Low Carb / Training
    Thursday: Backload / Small Workout
    Friday: Backload / Training
    Saturday: Free Meal / Training
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
    http://forum.bodybuilding.com/showthread.php?t=163165741
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  30. #30
    Registered User MiscDemeanor's Avatar
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    Did I make the 1st page? This log is going to be so awesome! Definitely IN
    Patience, dedication, drive.

    IG: @miscfit27

    My Log:
    http://forum.bodybuilding.com/showthread.php?t=156836923
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