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lolssons private msg quote post Address this user
So I'm 9weeks out of my first PL competition it is a Push/pull comp.
I'm working out 4times a week
Monday - Bench/deadlift +Sealrow, Reversehyper and quad excersice
Tuesday - Rest
Wednesday -Bench/deadlift + Sealrow and Dips
Thursday - rest
Friday - Deadlift + Sealrow, Reversehyper quadmovment Facepulls and biceps
Saturday - Bench day + Sealrow and Dips
Sunday - Rest

From 8weeks out I will run two smolov bench JR cycles but with 3days instead of four sessions per week.
For the deadlift i will run Pre-RSR and RSR.

Meet goals
Bench 135kg
Deadlift 240kg

The deadlift goal might be hard as I'm coming off an injury and have not really trained legs at all in 4months of time. But I will bust my ass off and get it anyways.
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lolssons private msg quote post Address this user
Comp Bench 105kg 3x5 120kg 2x2 125kg 2x1
Deadlift 5x3 160kg
Sealrow with pause at the top 60kg 3x12
Dips with chains as weight 3x12

Bench felt good today, Deadlifts were decent trying out hookgrip. The thumb pain is real...
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lolssons private msg quote post Address this user
deadlift 5x5 160kg
Reverse hyper 3x10
Chins 3x7
Leg ext 3x12
Some biceps and reardelts
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lolssons private msg quote post Address this user
Comp Bench 112,5x1 125x1 132,5kgx1 (PB)
Rows
Dips
Reardelts
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THE GODFATHER wannabemuscular private msg quote post Address this user
Good luck dude.

What are you doing specific for legs?
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lolssons private msg quote post Address this user
Not much i can do at the moment. As almost any quad activating movment hurt... but some leg ext and free weight lunges. For hams, goodmornings leg curls reverse hypers
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lolssons private msg quote post Address this user
Today kicked me in the butt. Gonna cut alot of volume this week to recover.

Bench 6x6 93kg
Deadlift 1x3 172,5kg was supposed to do 5x3 but my body is wrecked will Only do 1working set per training day this week
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mikew private msg quote post Address this user
Quote:
Originally Posted by lolssons
From 8weeks out I will run two smolov bench JR cycles but with 3days instead of four sessions per week.
For the deadlift i will run Pre-RSR and RSR.


I believe your taper should be spread over three weeks. Do not overextend yourself going into the meet!!! I would immediately nix the accessories and focus on your lifts during your training in the next 7-8 weeks. Then at three weeks out, adopt the Garret Blevins strategy.

This video from Garret Blevins explains exactly how to taper for a power lifting meet:




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lolssons private msg quote post Address this user
Thank you Mikew. Will take a look at the video
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lolssons private msg quote post Address this user
Yesterday deload workout consisted of

Bench 5reps at 100kg
Deadlift 3reps at 185kg
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lolssons private msg quote post Address this user
First day back after deload got a cold but went pretty good
Bench 5x3 112.5kg 1x4 112.5kg everything felt really light RPE 7,5/8
Deadlift 3x3 185kg 1x3 190kg also easy. Heaviest I've gone in about 4months but damn the first rep felt like 100kg and not 190kg so that was a pleasent suprise
ended with some light accesorywork
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mikew private msg quote post Address this user
@lolssons that's great. Must feel good to be back....

One suggestion... on your deadlifts, instead of "sets", singles might be more helpful.

E.g., 10 sets of 1 at 190KG / 418 lbs instead of 3x3@185KG and 1x3@190KG

This allows you to practice your set up 9 times and mimics the exact type of lift you'll do in the meet.
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lolssons private msg quote post Address this user
So forgot to post my last two workouts but friday was a great day
Deadlift 3x3 200kg this is probably a new volume PR
Beach 7x5 102,5kg
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lolssons private msg quote post Address this user
Bench 110kg 8set x 4reps
Deadlifts 180kg 6set x 2reps
Rows / Leg extensions

Just bought my first singlet, deadlift socks and deadlift slippers.
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mikew private msg quote post Address this user
Nice work. Looks like your meet goals are coming into focus. (I will translate into pounds below.) On your first DL triple, how many reps did it feel like you had left in the tank?

6 reps @200KG puts your 1RM right around your goal.


Quote:
Originally Posted by lolssons
Meet goals
Bench 135kg = 297 lbs.
Deadlift 240kg = 528 lbs.


Have you picked out your 1st and 2nd attempts? I made a spreadsheet based on video above that I can link to.
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lolssons private msg quote post Address this user
Yeah for bench i was thinking 117,5/127,5/135

Deads
210/230/240

Think i might have had 2more reps but always been stronger at maxes than reps on deads
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lolssons private msg quote post Address this user
Last three workouts main work

Wednesday Bench 115kg 10x3 Deads 180kg 6x3
Friday Deads 180 6x2
Saturday Bench 97,5kg 6x6
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lolssons private msg quote post Address this user
Deads 180kg 6x4
Bench 105kg 7x5
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lolssons private msg quote post Address this user
So some workouts since last

Bench 8x4 112,5kg
Deads 6x2 180kg

Bench 10x3 117,5kg
Deads 5x5 180kg 1x6 180kg

Bench 105kg 3x5 120kg 2x2 125kg 2x1
Trap bar deads 6x2 180kg
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lolssons private msg quote post Address this user
Today was a great bench day. Paused 132.5kg same as my recent PB but this time it felt easy as fuck. had 2,5-5kg in the tank for sure.
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lolssons private msg quote post Address this user
Two workout since last
Bench 2x3 110kg 2x2 120kg 2x1 125kg 2x4 105kg

Deadlift 202,5kgx4 REP PR i guess
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lolssons private msg quote post Address this user
Yesterday Beach session
2x5 95kg 2x3 107,5 2x1 122,5 1x1 127,5 2x2 115kg

Tried some front squats my leg felt fine will start squatting twice a week after the meet
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lolssons private msg quote post Address this user
Yesterday bench
4x3 115kg
3x3 107,5kg
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lolssons private msg quote post Address this user
Todays bench
107,5kg 3x5 122,5kg 2x2 127,5kg 2x1
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lolssons private msg quote post Address this user
Deadlift 210KG x 3reps Rep PR
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lolssons private msg quote post Address this user
Today I had bench
115kgx2 127,5kgx1 135kgx1 (PR) 122,5kgx2
Did some seal rows
bodyweight dips 33
BW Chins 11
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THE GODFATHER wannabemuscular private msg quote post Address this user
So, you're getting close now . . . What is it, 3 more weeks? How are things feeling?
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lolssons private msg quote post Address this user
Yeah I'm geting close forgot to post last few days. I have some small aches here and there but that is hopefully getting cared of the last week which is a deload with some massages here and there

Bench Friday 2x95KG 2x3 110kg 2x1 125kg 1x1 130kg 2x2 117,5kg

Deads today 2x220kg rep PR

So the comp is the 2d of December that is in 13days. today was my last heavy deadlift day. Feeling strong. And my Bench is feeling the strongest it ever felt.
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THE GODFATHER wannabemuscular private msg quote post Address this user
Awesome. Good luck the rest of the way.
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lolssons private msg quote post Address this user
So today was my last heavy bench day
117,5kg x3 130kgx1 137,5kgx1 PB

So this put me at a real good position to hit 140kg equals three plates on meet day next saturday now its one week deload before comp
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