7 weeks till first PL meet
- 05-04-2009, 12:06 PM
7 weeks till first PL meet
I have just entered my first PL comp and I have 7 weeks to get ready for it. Can any one set me in the right direction for a good 6-7 week program on improving my max lifts for DL and bench? I will be competing in the 181lb weight class.
Or any places to go for preparing for first meet.
- 05-04-2009, 01:13 PM
05-04-2009, 01:15 PM
05-04-2009, 01:36 PM
05-04-2009, 01:55 PM
ok, here goes:
No gear, competing raw, and the meet only offers bench and dead.
recently I have been been training Dead once a week with 5x5
- deads 5x5 followed by st leg dl 3*8 and pull ups. also heavy db swings
chest, hase been 2x a week at moderate with 4*8 30 seconds rest between sets
- weighted dips, db incline bench, flat bb bench,
legs also 2x a week moderate with 4*8 45 second rest (squat or front squats)
recent max is 420 dead and 260 bench
Now I know my numbers arent gonna blow anybody out of the water but this is my first meet and I gotta start somewhere and get my feet wet. I also realize its short notice but I just found out about the comp.
Thanks for the help.
05-04-2009, 02:09 PM
05-04-2009, 02:38 PM
if making weight is a choice, then i'd forgo it for my first meet, nothing wrong with competing at 198. i dont know if 7weeks is enough time to change into something you havent tried before, you could just keep what you are doing and deload the last 1 or 2 weeks to try to peak for the meet, then plan out something new and target another meet to test it out.
things you can look into are westside, sheiko, 5x5, 5/3/1, or even DC
05-04-2009, 05:01 PM
I agree, since this is your first meet just go in as you are and learn what meets are like. I would deload the week before the meet and just make sure you keep yourself healthy up until the meet. 7 weeks is not enough time to gain a lot of strength, but it is more than enough time to hurt yourself or run yourself into the ground by overtaxing your system.
05-04-2009, 06:17 PM
i've started to prioritize certains lifts in preperation for a strongman comp I'm hoping to enter. And changing rest time between sets from a bodybuilding (min or less) to powerlifting (1.5-2mn+) has greatly increased explosive power for my max efforts.
05-04-2009, 09:15 PM
If you are benching and squatting twice per week with moderate weights, simply take one of those days each weeks and work up to a little heavier weight. The other day for each lift continue to do light to moderate work. For example for your heavy day:
week 1-2: work up to a heavy set of 5
week 3-4: work up to a heavy triple
week 5: work up to a heavy double
week 6: work up to openers
week 7: deload and rest
Also, start doing all your lifts with the appropriate commands (squat, rack, press, rack, down, etc...) and have someone make sure your SQ depth is good. Also, start pausing all your bench reps on your heavy day and holding the last rep of every set for a couple of seconds at the top. Also make your openers relatively light. A rule of thumb is to open with something you could triple on a bad day.
05-04-2009, 09:35 PM
05-05-2009, 10:44 AM
05-05-2009, 10:55 AM
WOW guys thanks for all the help, could someone also help me out with the deloading phase?
does this mean lower weights 50% during the last 4-5 days or no lifting?
05-05-2009, 11:29 AM
05-16-2009, 02:59 AM
06-22-2009, 01:29 PM
thanks all for the help, i saw alot of ppl there missing thier bench because they didnt listen to the commands im glad i practiced that...i also did stop lifting 5 days out from the meet and i was very scared taking that much time off but it worked out well for me.
anyway I did end up competing at 181lb weight class, I benched 315lb and DL 475lb both PRs for me so im pretty happy with how things went and look forward to doing some more meets. I just have to find them, any help?
p.s. i also saw a guy make a 600lb raw bench press at 242 weight class so that was cool, and he attempted 620 later and missed by 2-3 inches on lockout i've never seen anything like it
06-22-2009, 01:42 PM
06-22-2009, 02:08 PM
yea i just looked it up at powerliftingwatch and that is the meet that I was at, yes i do need to find a better gym, currently at anytime fitness (stop laughing) but the power rack is always open there so i never have to wait to squat or DL, i just have to deal with the soccer moms and the pop music playing over head.
06-22-2009, 02:23 PM
06-22-2009, 04:02 PM
06-29-2009, 10:34 AM
06-29-2009, 12:52 PM
06-29-2009, 01:14 PM
07-03-2009, 07:39 PM
lol luckily u didnt get tested
i was gona enter a comp a while back but i read something about testing certain competitors and if u get caught they like kick u out of any event sanctioned by them for life.... scared me as this was when i first tried a cycle, but entering ended up being too much at the time, me being a broke college student
07-30-2009, 03:52 PM
Good job deff. on dropping the weight, even water weight, 24 hrs out that still could have hindered you, but you did pr's, thats awesome. I really gooa get back to competing. Its so fun for me. As far as getting ready for meets, I always warmed up to heavy, then went for poundage, once a week, then dropped and did sets. I always took a entire week off as well, before competing. Good luck.
07-30-2009, 04:33 PM
yea i did alot of research on cutting water weight and felt that i could make it happen, pedialyte is your best friend after the weigh in!
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