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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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