Thread: Training for Strength Competition, routine help needed.

So I go to GSU, and their is a Strength Competition April 14, which is about 6-7 weeks out. I am aiming to lift 7x my body weight of 150. I weigh 155 right now, and I cut 5lbs easy, water weight alone. If you have suggestions on cutting water weight please give me a few tips. Weigh in is 2 hours before the contest so what ever I do have to be back to normal in two hours.

Now on to the good stuff. Routine. I am on a normal BB split of 5 days. Legs, Chest, Back, Shoulders, Arms. I am trying to change it up to concentrate on the three lifts in the contest, Bench, Squat, and Deadlift.

Right now I can Bench 310, Squat 385, and Dead 350. I want to get my bench up just a bit, I would be happy with getting 315 at the contest, as bench will be last and I will be fatigued. Squat isnt a big concern either, I would like to get 405 for the contest, and with the way im going it should be attainable. Dead lift is causing problems though, as you can see, its weak as hell. I need to be closer to 375.

I was wondering are there any strength trainers out there that could recommend some tips for getting those lifts up. Do you think its worth it to switch up my routine this close, and how should I do it. I was thinking of just have 4 days, one day concentrate on bench, one for squat, and one for dead. During those days work on specific ex. to get those numbers up. Im not worried about size so, arms with the exception of tris, seems almost worthless to do now.

For reference:
Leg day : Squat, leg press, sldl, leg ext., leg curls. 3 sets of each varying reps from week to week.

Chest: flat bench, db inlcine, bb decline, 6 sets of flyes(cables or dbs). Same set and rep scheme.

Back: Dead lift, wg chins, Bentover BB rows, t-bar rows, lat pulldowns. Same set and rep scheme plus varying grips(ie. under, over, close, wide)

Shoulders: seated bb press, upright rows, lateral raise, front raise, rear lateral raise.

Arms: cg bench, skull crushers, rope pulldowns or weighted dips, bb curls, db hammers, preacher or cable curls.




Thanks for any help or input.
Joe Rainone

thanks for the thread, ill research that.

Any comments on the numbers or how to cut some water weight easy without it effecting strength?