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  1. #1
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    Default Pete's Offseason - Building a Super-Heavy Weight

    Before I start off my journal, I'll give a quick bit of backround. I've been competing for 3 years in Ontario. Most recently at the Souther Ontario Championships, placing 4th out of 7 in the Heavy Weights. I spent the last year working with Carter Schoffer from Precision Nutrition as my trainier and together we brougt the best shape that I have ever been in to the stage this past November. So we've decided to continue to work together as I try to grow my body into a super-heavy weight over the next year.

    Well here goes - an off-season journal. After evaluating my recent performance and talking things over with Carter - my trainer, we've made a collective decision that based on my bone struture, muscle intesertions, height etc. - for me to be competitve I'm going to have to grow myself up to a super heavy weight. Next time that I hit the stage I will need to be competing at 230+. Not that far off, considering I last competed (November) at 217 - that's about 15-20 lbs. (hopefully 20 ) So I invite you to follow along, adding coments, questions etc as Carter and I work together again to push my body to the next level.

  2. #2
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    thanks for the post, keep up the great work and keep us posted

  3. #3
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    Super Heavyweight is greater than 220 lbs so you only have to go up 3 more pounds!!!
    Hit it hard.
    SS
    Last edited by Sean Summers; 25-11-2008 at 05:14 PM.

  4. #4
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    Quote Originally Posted by Sean Summers View Post
    Super Heavyweight is greater than 220 lbs so you only have to go 3 more pounds!!!
    Hit it hard.
    SS
    thought it was 225+?

  5. #5
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    Nope, 220 lbs.

    Right off the OPA site:

    Level: Weight Class:

    One (Open, Novice & Masters) Light Weight (up to 165 Lbs)

    Heavy Weight (over 165 lbs)

    Junior Light Weight (up to 160 lbs)

    Heavy Weight (over 160 lbs)

    Two & Three Bantam Weight (under 143 lbs)

    Light Weight (143 to 154 lbs)

    Welter Weight (155 to 165 lbs)

    Light Middle Weight (over 165 to 176 lbs)

    Middle Weight (over176 to 187 lbs)

    Light Heavy (Over 187 to 198 lbs)

    Heavy Weight (over 198 to 220 lbs )

    Super Heavy Weight ( over 220 lbs )

    SS
    Last edited by Sean Summers; 25-11-2008 at 05:14 PM.

  6. #6
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    I started back in the gym yesterday - felt good to be back training with some calories and energy again.

    Before I get into a training and diet overview, I want to thank Ulter and the AF Store again as they have agreed to continue my sponsorship during my offesason. I have no doubts that with the unique supplements that the AF Store offers that I will be able to take my physique to the next level. I will be detailing the supplements I'll be using and how I feel they are working to help me achieve my goals. Thanks again.

    Yesterday was a real eyeopener for me. I'd forgotten just how stressful competion can be on your body and how quickly it eats into you strength - at least for me.

    Carter suggested that I take the next two weeks and train instictivly to get a baseline for where my recovery is as at and then we'll work on a 3-4 week blast, capturing as much of the post competion rebound as possible and then take a bit of a cruise over the holidays.

    Currently I've designed my own diet, but it's largely based on what I was doing during contest prep - just with more. . I'm trying to take advantage of my ability to take in more calories then normal as my apetite seems to have sky rocketed and sometimes I'm amazed and the amount of food that I've been putting down with out getting that 'stuffed' feeling.

    Carb sources - primarily brown rice, oats, fruit, a little bread and occasionaly pasts for dinner - wife needs a change once in a while pw dextrose and Wazy Maize

    Protein - lean meats - chicken, ground beef, some fish, eggs and milk blend protein powder. PW - whey hydrolysate

    Fats - nuts, seeds, oils, ANPB

    11/24

    Meal 1 6:30
    Cals 1400
    Pro 71
    Carb 220
    Fat 30

    Meal 2 Shake 8:30
    Cals 1530
    Pro 100
    Carb 230
    Fat 27

    Meal 3
    Cals 1440
    Pro 82
    Carb 213
    Fat 18

    Meal 4 - Shake
    Cals 1450
    Pro 100
    Carb 100
    Fat 56

    Traing Shake
    Cals 350
    Pro 40
    Carb 47
    Fat 0

    PW Shake #1
    Cals 228
    Pro 0
    Carb 60
    Fat 0

    PW Shake #2
    Cals 580
    Pro 45
    Carb 100
    Fat 0

    Meal 5
    Cals 1100
    Pro 75
    Carb 150
    Fat 5

    Meal 6
    Cals 680
    Pro 66
    Carb 31
    Fat 27

    Daily total
    Cals 8900
    Pro 575
    Carb 1150
    Fat 164

    With each meal I also took 2 caps of Glucorell R. 2 Neurogenex first thing in the moring and then 2 more again around 3. 4 Tabs of Pure CEE before Training and my training shake and 1st PW shake has 4g of Beta Alanine as well.

    Training

    5:30 am - 20 min medium intensity Steady state energy expenditure work

    3:00pm train - lower body, knee focused movements

    1A) BB Front Squats (30s)
    275/6, 275/4 255/6 255/4
    1B) BB Back Squats (120s)
    275/10, 275/8 255/10, 255/8

    2) Back Forward BB Lunge (120 s)
    95/4 x4

    3A) Close Grip BP (10s)
    225/6, 225/6, 225/5
    3B) Chamfored Bar Curl (10s)
    130/10 x3
    3C) Dip - tricep focus (120s)
    BW/15, BW/12, BW/10

  7. #7
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    You have sick hammies if those are actually yours. That's a shitload of cals. I couldn't do it. Good luck.

  8. #8
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    Yep they're mine -2 weeks out from the SWO Championships this year.

  9. #9
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    good luck bro! hope all goes well!

  10. #10
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    LOL that is a BOATLOAD of food. Serious eating brother. More power to you for being able to chow down like that. Atta boy....good luck!


 
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