It has been 3 days since the surgery. I feel very good, some pain left over, but overall not bad. The incision site is a little swollen and bruised, but it looks good considering. I was thinking about going back to work today but I was just too sore and stiff still. I will try like heck to get back to work tomorrow.
Being laid up I have had a lot of time to think. God willing and pending any kind of set-backs with the new pacemaker and incision site, I plan on hitting 4 meets in 2008.
March: Pittsburgh Monster Bench Press/Deadlift. I did this last year after taking a solid 3 months off from training. I pulled a disappointing 625 and got 700 to my knees at around 225 pounds. Plan is to get to come in at 220-242 and hit 730+.
April: IPA Iron Horse. This is in Ohio and I will need to do it to get a qualifying total so I can compete at IPA Nationals. Goals are 750+ squat, 405 bench, 730+ deadlift at 220 which will be enough for 220 elite.
August: ADAU Single Lift Nationals. I need to reclaim my 242 deadlift record so I hope to do this meet and get around 600 on the squat and deadlift 715+ in the 242 class raw.
November: IPA Nationals. Should back to true form and strong as hell by then. I will go to the 242 class and hope to see 820-450-750+ which will take me over the 2000 pound mark and get my 242 elite.
That is the plan, of course all of this is dependent on health and injuries. I have a very good training plan going into April and I might be able to take a crack at that 800 squat then if I decide to stay at 242. If I can stay focused and committed I also think I have a shot at pulling close to 800 by November.
Squatting wise for April I am going to train 4 week waves with the the 4th week culminating in a max effort attempt in full gear. Week 1 will be safety bar squats to 1 rm off a box with bands, week 2 will be cambered bar squats to 1 rm with bands, week 2 will be safety bar squats to 1 rm off the box with foam plus bands, week 4 will be straight bar, straight weight, full gear 1 rm. Goal is to have an increase every 4 weeks. Safety bar squats will be done in briefs and suit bottoms, cambered bar squats will be in full gear. Band tensions will vary week to week.
Of course, I will follow squatting with my deadlift training. Deadlift plan is alternate weeks between sumo and conventional. Sumo first week, conventional 4th week. After work sets on the 4th week I will pull a heavy single. On sumo days I will follow the sumos with rack pulls with 2-3 mini bands quadrupled on each side of the bar, plus weight.
On the days I do the sumos and rack pulls, I will finish with glute-hams, higher rep reverse hypers, and abs. On the days I pull conventional I will do some sort of goodmorning, glute-hams, heavy reverse hypers for low reps, and abs.
Upper body days will be focusing on raw bench strength. I will probably lose a lot from not being able to train upper body until the pacer site is completely healed. I am going to test out a couple different shirts and see how I fair.
That is the plan. All of this will be kicked into gear hopefully after the 18th.
-Rick
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