Routine For PL Comp in 1 Month

Rocco32 · 07-05-2005, 04:37 PM

I'm doing my first Powerlifting competition on Aug 6. I just started Powerlifting again but I wanted to do this competition because it's right down the road from me and I wanted to commit myself to something pretty close time wise so I don't have time to back outta it.

I've been lifting Westside style with ME/DE days for 3 weeks now. I realised today as I went to do ME Box Squats for the first time since I started that I need A LOT of work on my 3 lifts.

What I was thinking of doing was for the month leading up to the competition, just working my main 3 lifts like Mon/Wed/Fri and working with percentages so I get comfortable with the exercises and don't overtrain.

What do you all think of that and what kind of percentages do you think I should do? Any comments welcome and thanks

Triple Threat · 07-05-2005, 04:41 PM

Check this out. I don't remember where I got it.

BiggerNstronger · 07-05-2005, 04:42 PM

I doubt you can gain alot of strength no matter HOW you train if you only have a month to prepare. Think about it: you train a body part once or twice a week, you have four weeks so basically 8-9 workouts to get you "ready" ? Lift hard and heavy and do your best. Will you be using a bench shirt, squat suit and deadlift suit? You better practice with these if your going to compete with them.

Rocco32 · 07-05-2005, 04:58 PM

Quote:

Originally Posted by CaptainDeadlift

Check this out. I don't remember where I got it.

I was actually reading that last night. Good read, this is pretty much the principle I was thinking about. Thanks Cappie!

Rocco32 · 07-05-2005, 05:00 PM

Quote:

Originally Posted by BiggerNstronger

I doubt you can gain alot of strength no matter HOW you train if you only have a month to prepare. Think about it: you train a body part once or twice a week, you have four weeks so basically 8-9 workouts to get you "ready" ? Lift hard and heavy and do your best. Will you be using a bench shirt, squat suit and deadlift suit? You better practice with these if your going to compete with them.

No, I agree with you. I'm not looking to seriously boost strength, but to find my groove and comfort with these lifts before the meet. I'm looking for the best way to train for this w/o overtraining or being stupid

And it'll be raw for me.

Tough Old Man · 07-05-2005, 05:38 PM

P-Funk needs to jump on this thread

**P-funk** · 07-05-2005, 08:51 PM

You could do a lot of things with three days a week and either breaking the lifts up or training them all three on the same day in meet sequence at different intensities. Westside is a great great program but honestly right now you are just a novice to the powerlifting world. You have a lot of strength that you can gain just by getting comfortable with the lifts and learning the form and what you need to work on and where you are missing the boat so to speak. And then there is lifting in contest which is another beast of its own! Gym lifts are way different than contest lifts just because the contest is so hectic. With a month to prepare just work on getting a good feel for the lifts and then at the contest don't sweat it. Just go in there and see what it feels like to lift infront of people and judges when the "heat is on".

Squaggleboggin · 07-05-2005, 09:09 PM

I'm just curious, what is your total for the three lifts? What's your bodyweight? I think entering a PL meet would be a lot of fun, I would just hate to come in last.

Rocco32 · 07-05-2005, 10:36 PM

Quote:

Originally Posted by P-funk

You could do a lot of things with three days a week and either breaking the lifts up or training them all three on the same day in meet sequence at different intensities. Westside is a great great program but honestly right now you are just a novice to the powerlifting world. You have a lot of strength that you can gain just by getting comfortable with the lifts and learning the form and what you need to work on and where you are missing the boat so to speak. And then there is lifting in contest which is another beast of its own! Gym lifts are way different than contest lifts just because the contest is so hectic. With a month to prepare just work on getting a good feel for the lifts and then at the contest don't sweat it. Just go in there and see what it feels like to lift infront of people and judges when the "heat is on".

Thanks Patrick. Your right. I think I'll go with a 3 x a week for the 3 lifts to get comfortable with them and work on form.

Rocco32 · 07-05-2005, 10:38 PM

Quote:

Originally Posted by Squaggleboggin

I'm just curious, what is your total for the three lifts? What's your bodyweight? I think entering a PL meet would be a lot of fun, I would just hate to come in last.

My lifts are still way down from what they used to be before my last injury. Right now I weigh 195, I'd say my bench is 245 for contest, squat prob 255-275 and Dead around 320-330.

I've got no problem coming in last, I doubt anyone will be poking fun. I'll be there to get the experience, hopefullly learn some and get my feet wet. Plus it's a personal challenge for me to overcome just to go and do it

Squaggleboggin · 07-05-2005, 11:00 PM

I know it sounded like I was, but I wasn't referring to you about coming in last. I think it would be fun if I entered a contest. I just wouldn't find it easy coming in a low place because I work really hard at lifting and love it.

Saturday Fever · 07-05-2005, 11:22 PM

It is feasible, with a good program, and more importantly good form, to add incredible gains to the 3 PL lifts. It isn't unheard of, or unusual, for people to increase their dead and bench by 50+ each in a month when moving to a PL routine. Squatting usually lags behind because people don't get the form right and leave the emphasis on their quads. Unfortunately squatting can't be done improperly and still use the right muscles like bench or deads.

Rock, you'll do fine. Keep the good attitude, buy some Slayer CDs, and you'll impress the hell out of yourself and all of us. Best of luck.

Squaggleboggin · 07-05-2005, 11:46 PM

Saturday Fever, I remember your post about how to squat like a powerlifter/squat big. It was great and it helped me a lot with my form, but I have problems trying to sit back instead of down when I do full squats (as far down as I can possibly go). My back is always straight (so at least I'm not going to hurt myself), but I have a hard time using my hips to drive and get more power. I already use a wide stance, so are there any other tips you have for good ATG squat form? Thanks.

Rocco32 · 07-06-2005, 12:37 AM

Quote:

Originally Posted by Squaggleboggin

I know it sounded like I was, but I wasn't referring to you about coming in last. I think it would be fun if I entered a contest. I just wouldn't find it easy coming in a low place because I work really hard at lifting and love it.

Haha, I didn't take it you were referring to me buddy. But it would have been fine if you were also. I guess for me the competition isn't about where I place as much as it is a competition w/ myself.

Rocco32 · 07-06-2005, 12:41 AM

Quote:

Originally Posted by Saturday Fever

It is feasible, with a good program, and more importantly good form, to add incredible gains to the 3 PL lifts. It isn't unheard of, or unusual, for people to increase their dead and bench by 50+ each in a month when moving to a PL routine. Squatting usually lags behind because people don't get the form right and leave the emphasis on their quads. Unfortunately squatting can't be done improperly and still use the right muscles like bench or deads.

Rock, you'll do fine. Keep the good attitude, buy some Slayer CDs, and you'll impress the hell out of yourself and all of us. Best of luck.

Thanks SF

As far as squat goes, I'm going to play around a bit but I think I'll keep box squats up till the competition to help with my form. If you have any advice about how to structure the next month I'm open

**CowPimp** · 07-06-2005, 02:16 AM

Quote:

Originally Posted by Squaggleboggin

Saturday Fever, I remember your post about how to squat like a powerlifter/squat big. It was great and it helped me a lot with my form, but I have problems trying to sit back instead of down when I do full squats (as far down as I can possibly go). My back is always straight (so at least I'm not going to hurt myself), but I have a hard time using my hips to drive and get more power. I already use a wide stance, so are there any other tips you have for good ATG squat form? Thanks.

You cannot do ATG PL squats. You can only go so far with a PL squat before it basically becomes an olympic squat with the bar sitting on your rear delts.

gr81 · 07-06-2005, 03:53 AM

Quote:

Westside is a great great program but honestly right now you are just a novice to the powerlifting world. You have a lot of strength that you can gain just by getting comfortable with the lifts and learning the form and what you need to work on and where you are missing the boat so to speak.

bingo!!

Lil Mendy · 07-07-2005, 07:24 PM

Rocco,
You need to do volume of weight not reps.. You should really be video taping every workout to see your form. You should also stop doing box squats. You need to be able to handle the weight and work on your depth. You need to pick smart attempts that are right for you. What federation are you lifting in? Are you wearing lifting gear? Are you using a monolift?

You should work on doing heavy triples of each exercise and adding 5-15 lbs per week of weight. Being that you are a month out does not give to too much time.

What I would do for squatting is warm up, doing triples up to a comfortable weight that you will be able to do a work set with. Your workset will be up to 70% of your max weight. A workset is 5 reps with solid form breaking parallel on each rep.

Benching- Warm up, work on doing 5 sets of heavy triples until your last set is almost to failure.

Deadlift routine is the same as squatting. Pull heavy!!

Break up your workouts bench heavy one day- do support work after your heavy bench. Do a light bench day, on that day you should deadlift, and then have a squat day. The only time you want to do all three at one time is on a test day. Being that you are so close to meet time you can do a mini-test day two weeks out from the meet in order to gage where you are on each lift. This way you are not over training, and you will keep yourself fresh!!

Lift smart and safe. Hope this helps. Also your squat should be one of your strongest lifts, not your weakest especially if you are squatting correctly!!!

Lastly remember to really sit back into your squat keep your head and chest up, and open up those knees really push them out. Make sure you are sitting back on your heels, and that you are not on your toes..

Goodluck!!

Shawna Mendelson
www.thenewgym.net
www.scotmendelson.net

Rocco32 · 07-07-2005, 07:39 PM

Hey Lil Mendy, thanks for the response. My problem right now is the fact my arms are killing me from going too heavy too often.

The Federation is APA and no, I won't be wearing lifting gear. And yes they are using a monolift though I have no idea what that means to me.

Lil Mendy · 07-07-2005, 08:23 PM

OK, so go heavy once a week. Do not do any support work. Save your joints. You have tendonitis. Use ice after each workout, and take advil. My arms always ache before a meet. When you are at the meet, you are so pumped, you do not even think about it. You may also want to bring your wrist wraps a little higher on your wrists. That helps.

Using a monolift is a whole different world when squatting. Is there any place around where you live that has one? If not really make sure that when you walk out your squats that you are holding them at the top for at least 20 seconds, and then decend back. This is a monolift. Since you have never used one before make sure when you go to the meet that you tell them you are walking out the weight. The monolift is a piece of equipment that you squat out of, but the bar is place in hooks. The hooks are manually removed once you get the squat command. When you are not used to using one, you may have a tendancy to be a little shakey at the top, and your upper body tends to come a little forward. So make sure you are really working on your arch, and keeping your back really tight as well as keeping your head and chest up.

http://www.flexcart.com/members/elit...mes.asp?cid=94

Good luck!! Have fun!! After you do your fist meet you will feel unstoppable. Just remember take smart attempts!!! Easy openers!!

07-05-2005, 04:37 PM	#1
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Routine For PL Comp in 1 Month I'm doing my first Powerlifting competition on Aug 6. I just started Powerlifting again but I wanted to do this competition because it's right down the road from me and I wanted to commit myself to something pretty close time wise so I don't have time to back outta it. I've been lifting Westside style with ME/DE days for 3 weeks now. I realised today as I went to do ME Box Squats for the first time since I started that I need A LOT of work on my 3 lifts. What I was thinking of doing was for the month leading up to the competition, just working my main 3 lifts like Mon/Wed/Fri and working with percentages so I get comfortable with the exercises and don't overtrain. What do you all think of that and what kind of percentages do you think I should do? Any comments welcome and thanks
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

07-05-2005, 04:42 PM	#3
BiggerNstronger this pic is not real Join Date: Mar 2005 Location: Ks Posts: 482	I doubt you can gain alot of strength no matter HOW you train if you only have a month to prepare. Think about it: you train a body part once or twice a week, you have four weeks so basically 8-9 workouts to get you "ready" ? Lift hard and heavy and do your best. Will you be using a bench shirt, squat suit and deadlift suit? You better practice with these if your going to compete with them.
	Bigger and Stronger and Leaner and Meaner!

07-05-2005, 08:51 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,629	You could do a lot of things with three days a week and either breaking the lifts up or training them all three on the same day in meet sequence at different intensities. Westside is a great great program but honestly right now you are just a novice to the powerlifting world. You have a lot of strength that you can gain just by getting comfortable with the lifts and learning the form and what you need to work on and where you are missing the boat so to speak. And then there is lifting in contest which is another beast of its own! Gym lifts are way different than contest lifts just because the contest is so hectic. With a month to prepare just work on getting a good feel for the lifts and then at the contest don't sweat it. Just go in there and see what it feels like to lift infront of people and judges when the "heat is on".
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

07-05-2005, 09:09 PM	#8
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	I'm just curious, what is your total for the three lifts? What's your bodyweight? I think entering a PL meet would be a lot of fun, I would just hate to come in last.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

07-05-2005, 11:00 PM	#11
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	I know it sounded like I was, but I wasn't referring to you about coming in last. I think it would be fun if I entered a contest. I just wouldn't find it easy coming in a low place because I work really hard at lifting and love it.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

07-05-2005, 05:38 PM	#6
Tough Old Man Canine club CEO Join Date: Sep 2004 Location: baja calif, Mexico Posts: 6,933 Photos: 1	P-Funk needs to jump on this thread

07-05-2005, 11:22 PM	#12
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	It is feasible, with a good program, and more importantly good form, to add incredible gains to the 3 PL lifts. It isn't unheard of, or unusual, for people to increase their dead and bench by 50+ each in a month when moving to a PL routine. Squatting usually lags behind because people don't get the form right and leave the emphasis on their quads. Unfortunately squatting can't be done improperly and still use the right muscles like bench or deads. Rock, you'll do fine. Keep the good attitude, buy some Slayer CDs, and you'll impress the hell out of yourself and all of us. Best of luck.
	yay.

07-05-2005, 11:46 PM	#13
Squaggleboggin Functional Lifting = Life Join Date: Sep 2004 Posts: 3,540 Photos: 3	Saturday Fever, I remember your post about how to squat like a powerlifter/squat big. It was great and it helped me a lot with my form, but I have problems trying to sit back instead of down when I do full squats (as far down as I can possibly go). My back is always straight (so at least I'm not going to hurt myself), but I have a hard time using my hips to drive and get more power. I already use a wide stance, so are there any other tips you have for good ATG squat form? Thanks.
	Push yourself. Enjoy yourself. Be yourself. Knowledge is power. Obsessed with functional strength. Journal

07-07-2005, 07:24 PM	#18
Lil Mendy Registered User Join Date: Jun 2005 Posts: 27	Rocco, You need to do volume of weight not reps.. You should really be video taping every workout to see your form. You should also stop doing box squats. You need to be able to handle the weight and work on your depth. You need to pick smart attempts that are right for you. What federation are you lifting in? Are you wearing lifting gear? Are you using a monolift? You should work on doing heavy triples of each exercise and adding 5-15 lbs per week of weight. Being that you are a month out does not give to too much time. What I would do for squatting is warm up, doing triples up to a comfortable weight that you will be able to do a work set with. Your workset will be up to 70% of your max weight. A workset is 5 reps with solid form breaking parallel on each rep. Benching- Warm up, work on doing 5 sets of heavy triples until your last set is almost to failure. Deadlift routine is the same as squatting. Pull heavy!! Break up your workouts bench heavy one day- do support work after your heavy bench. Do a light bench day, on that day you should deadlift, and then have a squat day. The only time you want to do all three at one time is on a test day. Being that you are so close to meet time you can do a mini-test day two weeks out from the meet in order to gage where you are on each lift. This way you are not over training, and you will keep yourself fresh!! Lift smart and safe. Hope this helps. Also your squat should be one of your strongest lifts, not your weakest especially if you are squatting correctly!!! Lastly remember to really sit back into your squat keep your head and chest up, and open up those knees really push them out. Make sure you are sitting back on your heels, and that you are not on your toes.. Goodluck!! Shawna Mendelson www.thenewgym.net www.scotmendelson.net
Lil Mendy Registered User Join Date: Jun 2005 Posts: 27

07-07-2005, 07:39 PM	#19
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Hey Lil Mendy, thanks for the response. My problem right now is the fact my arms are killing me from going too heavy too often. The Federation is APA and no, I won't be wearing lifting gear. And yes they are using a monolift though I have no idea what that means to me.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

07-07-2005, 08:23 PM	#20
Lil Mendy Registered User Join Date: Jun 2005 Posts: 27	OK, so go heavy once a week. Do not do any support work. Save your joints. You have tendonitis. Use ice after each workout, and take advil. My arms always ache before a meet. When you are at the meet, you are so pumped, you do not even think about it. You may also want to bring your wrist wraps a little higher on your wrists. That helps. Using a monolift is a whole different world when squatting. Is there any place around where you live that has one? If not really make sure that when you walk out your squats that you are holding them at the top for at least 20 seconds, and then decend back. This is a monolift. Since you have never used one before make sure when you go to the meet that you tell them you are walking out the weight. The monolift is a piece of equipment that you squat out of, but the bar is place in hooks. The hooks are manually removed once you get the squat command. When you are not used to using one, you may have a tendancy to be a little shakey at the top, and your upper body tends to come a little forward. So make sure you are really working on your arch, and keeping your back really tight as well as keeping your head and chest up. http://www.flexcart.com/members/elit...mes.asp?cid=94 Good luck!! Have fun!! After you do your fist meet you will feel unstoppable. Just remember take smart attempts!!! Easy openers!!
Lil Mendy Registered User Join Date: Jun 2005 Posts: 27

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