CDiesel313
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OK, not exactly 10 weeks out right now I'm about 12. This program starts 10 weeks out. I am going to be out of the gym for a week or so due to leaving Iraq and going back to the states so I'll pick up later next week. I am going to be competing RAW in the AAPF in the 242's. I have been training seriously for powerlifting for a year the whole time I've been in Iraq, but I've been training with weights for about 7 years. This is the first program I've personally made leading up to a meet and I'd like some feedback. Since I am just 10 weeks away I took some of the variation away and left the lifts I think would give me the best bang for my buck come meet time. I am doing a lot of sumo pulls from a deficit because I am weak out of the hole in the squat. When I pull from a deficit though I don't stand on anything, I just load up the bar with only 25lb plates to make it lower. Same concept. Anyways here's the program...any and all feedback will be greatly appreciated.
Week 1 (August 18th and 20th only two training days)
August 18th Squat/DL
Free Squat 3x6-10 w/ 325 (60% of 540 which is projected meet max)
Conventional DL 3x6-8 w/ 395 (65% of 610 which is projected meet max)
GHR’s 30 total reps
Ab Work
August 20th Bench Press
Bench Press 3x6-10 w/ 245 w/ one sec pause(60% of 405 which is projected meet max)
Parallel Grip Floor DB Press 3x8-12
Lat Pulldowns 5x10
Side Raises 3x12
Lying External Rotation 3x12
Week 2: 70-80% on ME & 55-65% on DE/RE
Day 1: ME Squat/DL
Olympic Squats w/ about 275 for a rep max
Rack Pulls w/ 525 (no straps from knees) 4x3-5
Good Mornings (Wide Stance) w/ 185 4x8 (65% of 280)
Ab Work
Day 3: ME Bench Press
Close Grip Bench Press w/ 300 for a rep max (80% of 375 current max)
DB Floor Press 2x10
Dips Bodyweight 75-100 total reps
Chin-ups/Pull-ups Bodyweight 40-50 total reps
Side Lateral Raises 4x10-12
Ab Work by feel
Day 4: DE/RE Squat/DL
Free Squat 4x6-8 w/ 350 (65% of 540 projected meet max)
Sumo Pulls from a deficit 4x8
Split Squats 4-5x10-12
GHR’s 40 total reps
Ab Work
Day 6: DE/RE Bench Press
Bench Press 4x6-10 w/ 265 w/ one sec. pause (65% of 405 projected meet max)
Tri-Rocker DB Extensions on the floor 5 sets of 5 reps 20 second rest between sets
Kroc Row PR (Current PR 140lb DB’s for 21 reps per side without straps)
Standing DB Press 4x8
Hammer Curls 3x5
Ab Work by feel
Week 3: 80-90% on ME & 60-70% on DE/RE
Day 1: ME Squat/DL
Conventional DL (competition stance) w/ 525 for rep max going for 5 (about 85% of 610 which is projected meet max)
Front Squat 4x8-10
Close Stance Pull Throughs 4x10-12
Ab Work
Day 3: ME Bench Press
Floor Press with one second pause w/ 320 for rep max (85% of 375 which is current max)
Weighted Dips 50-75 total reps
Weighted Chins 30-40 total reps
Face Pulls w/ external rotation 5x10-12
Ab Work by feel
Day 4: DE/RE Squat/DL
Free Squat 4x5 w/ 375 (70% of 540 projected meet max)
Sumo Pulls from deficit 4x6
Close Stance Good Mornings 4x8
Ab Work
Day 6: DE/RE Bench Press
Bench Press 4x5 w/ one sec pause w/ 285 (70% of 405 projected meet max)
JM Press 5x6-8
Barbell Rows 5x6-8 with straps
Standing Military Press w/ 185 4x3 (75% of current max 245)
Hammer Curls 4x5
Ab Work by feel
Week 4:90-100% on ME & 65-75% on DE/RE
ME Squat/DL
Box Squat to 3” below parallel box for a 1RM
Regular Sumo DL 5RM
Split Squats 5x8-10
Ab Work
(After all work is completed, do 3 sets of 10 second squat holds in the power rack with 600-800lbs for CNS acclamation).
Day 3: ME Bench Press
2Board Press working up to a 1RM (Current 1RM is 435)
Kettlebell Skullcrushers 5x8-10
Barbell Rows with straps 4x8-10
Face Pulls w/ external rotation superset w/ rear delt raises 5x10
Ab Work by feel
(After all work is completed do 3 sets of 10 second bench press unracks in the power rack with 475-525lbs)
Day 4: DE/RE Squat/DL
Free Squat 5x3 w/ 405 (75% of 540 projected meet max)
Rack Pulls 5x5 w/ 545 (75% of 725 current 1RM) no straps, from knees
Close Stance Good Mornings 5x6-8
Ab Work
Day 6: DE/RE Bench Press
Bench Press 5x3 w/ 305 w/ one second pause (75% of 405 projected meet max)
Heavy Incline DB Press for rep PR w/ 130lbs (current PR is 10 reps)
Close Grip Bench Press 5x3 w/ 300
Kroc Rows 1 set without straps 1 set with straps
Barbell Curls 4x6
Ab Work by feel
Week 5:55-65% on ME & DE work all accessory and supplemental
Day 1: ME Squat/DL
Free Squat 3x5 w/ 295-315
Conventional DL 3x5 w/ 335-350
Hyperextension superset w/ GHR’s 2x12-15
Ab Work
Day 3: ME Bench Press
Bench Press 3x5 w/ 225-240
Close Grip Bench 3x5 w/ 185-205
Standing Military Press 3x5 w/ 135-150
Lat Pulldowns 3x10
Day 4: DE/RE Squat/DL
Close Stance Pull Throughs 4x12-15
Wide Stance Pull Throughs 4x12-15
Hyperextension superset w/ GHR’s 3x15-20
Ab Work
Day 6: DE/RE Bench Press
DB Press 5x12
Rope Pulldowns 5x12-20
Cable Rows 5x12-20
Lying External Rotation 5x15-20
Hammer Curls 5x15-20
Week 6: 85-95% on ME & 65-75% on DE/RE
Day 1: ME Squat/DL
Conventional DL off of 6” Blocks w/ 570lbs for a rep max (90% of 635 current max)
Front Squat 5x8-10
Wide Stance Pull Throughs 5x10
GHR’s 45-55 Total Reps
Ab Work
Day 3: ME Bench Press
Floor Press rep max with a weight based of of 90% of the max from Week 3
2Board Close Grip Press 5x8
Weighted Chins 50 total reps
Cuban Press superset w/ side raises 5x10-12
Ab Work by feel
Day 4: DE/RE Squat/DL
Free Squat rep max with 405
Sumo Pull from deficit rep max
Close Stance Good Mornings 5x6-8
DB Step ups 3x12
Ab Work
Day 6: DE/RE Bench Press
Bench Press rep max with 305
JM Press 5x6-8
Barbell Rows w/ straps 5x6-8
Seated DB Clean and Press 5x6
Barbell Curls 4x5
Ab Work by feel
Week 7: 95-105% on ME & 70-80% on DE/RE
Day 1: ME Squat/DL
Box Squat to 3” below parallel box beating week 4’s number
Rack Pulls 5x2 w/ 615 (85% of 725 current max from knees no straps)
Close Stance Pull Throughs 5x10-12
GHR’s 55-60 total reps
Ab Work
(After all work is completed, do 3 sets of 10 second squat holds in the power rack with 600-800lbs for CNS acclamation).
Day 3: ME Bench Press
2 Board Press beating week 4’s number
DB Skullcrushers 5x10
Chin/Pull-ups BW x 75 total reps
Shoulder Re/Pre-hab
Ab Work by feel
(After all work is completed, do 3 sets of 10 second bench press unracks with 475-525lbs for CNS acclamation).
Day 4: DE/RE Squat/DL
Free Squat 435 rep max (80% of 540 projected meet max)
Conventional Pulls from a deficit 405 rep max (75% of 545 current max)
Wide Stance Good Mornings 5x5
DB Step Ups 5x10-12
Ab Work
Day 6: DE/RE Bench Press
Bench Press 325 rep max w/ one second pause (805 of 405 projected meet max)
Close Grip Bench Press 285 rep max (75% of 385 projected max at this time)
Kroc Rows 1 PR working set no straps
Barbell Rows 2x10 w/ straps
Seated DB Clean and Press 5x5
Curls 4x8
Ab Work by feel
Week 8:65-70% on ME & 55-60% on DE/RE
Day 1: ME Squat/DL
1” below Parallel Box Squat 4x4-6 w/ 350 (70% of 500 projected max at the time. max now is 485)
Rack Pulls 4x8 w/ 475 (65% of 725 from knees no straps)
GHR’s 50 total reps
Ab Work
Day 3: ME Bench Press
Floor Press 4x4-6 w/ 70% of max from week 6
Dips BW 75-100 reps
Chins BW 50-60 reps
Shoulder Re/Pre-hab
Day 4: DE/RE Squat/DL
Free Squat 5x5 w/ 325 (60% of 540 projected meet max)
Sumo Pulls from a deficit 5x5 w/ 60% of projected max
Close Stance Good Mornings 4x10
Ab Work
Day 6: DE/RE Bench Press
Bench Press 5x5 w/ 245 (60% of 405 projected meet max)
Close Grip Bench Press 5x5 w/ 60% of projected max at the time
Machine Rows 6x8-10
Standing Military Press 5x5 w/ 60% of projected max at the time
Curl Variation 4x10
Week 9: Opener Week
Day 1:
Planned Squat PR is 540
Planned Bench PR is 405
Planned DL Pr is 610
Squat:
540 x 60% = 325 for 5 reps
540 x 65% = 350 for 5 reps
540 x 70% = 380 for 5 reps
Bench Press:
405 x 60% = 245 for 5 reps
405 x 65% = 265 for 5 reps
405 x 70% = 285 for 5 reps
DL:
610 x 60% = 365 for 5 reps
610 x 65% = 395 for 5 reps
610 x 70% = 425 for 5 reps
Accessory work as follows:
Rope Pull downs 4x12-15
Side Raises 4x12-15
Pull Throughs 4x12-15
GHR’s 30 Reps
Ab Work
Day 3:
Squat:
540 x 70% = 380 for 5 reps
540 x 75% = 405 for 5 reps
540 x 80% = 435 for 3 reps
Bench Press:
405 x 70% = 285 for 5 reps
405 x 75% = 305 for 5 reps
405 x 80% = 325 for 3 reps
DL:
610 x 70% = 435 for 5 reps
610 x 75% = 455 for 5 reps
610 x 80% = 490 for 3 reps
Accessory work same as day 1
Day 5:
Squat:
540 x 75% = 405 for 5 reps
540 x 80% = 435 for 3 reps
540 x 85% = 460 (opener will be somewhere around here test by feel)
Bench Press:
405 x 75% = 305 for 5 reps
405 x 80% = 325 for 3 reps
405 x 85% = 345 (opener will be somewhere around here test by feel)
DL:
610 x 75% = 455 for 5 reps
610 x 80% = 490 for 3 reps
610 x 85% = 520 (opener will be somewhere around here test by feel)
Very light accessory work if any at all
This day will be 8 days before meet day
Week 10: Meet Week
I forgot to mention...that I've switched out the DE with the repetition method for a couple of reasons. I have been doing a lot of band work and my speed isn't an issue. I want to take away the accommodating resistance and work with straight weight to improve my technique. I think this close to a meet it will be more beneficial...
Week 1 (August 18th and 20th only two training days)
August 18th Squat/DL
Free Squat 3x6-10 w/ 325 (60% of 540 which is projected meet max)
Conventional DL 3x6-8 w/ 395 (65% of 610 which is projected meet max)
GHR’s 30 total reps
Ab Work
August 20th Bench Press
Bench Press 3x6-10 w/ 245 w/ one sec pause(60% of 405 which is projected meet max)
Parallel Grip Floor DB Press 3x8-12
Lat Pulldowns 5x10
Side Raises 3x12
Lying External Rotation 3x12
Week 2: 70-80% on ME & 55-65% on DE/RE
Day 1: ME Squat/DL
Olympic Squats w/ about 275 for a rep max
Rack Pulls w/ 525 (no straps from knees) 4x3-5
Good Mornings (Wide Stance) w/ 185 4x8 (65% of 280)
Ab Work
Day 3: ME Bench Press
Close Grip Bench Press w/ 300 for a rep max (80% of 375 current max)
DB Floor Press 2x10
Dips Bodyweight 75-100 total reps
Chin-ups/Pull-ups Bodyweight 40-50 total reps
Side Lateral Raises 4x10-12
Ab Work by feel
Day 4: DE/RE Squat/DL
Free Squat 4x6-8 w/ 350 (65% of 540 projected meet max)
Sumo Pulls from a deficit 4x8
Split Squats 4-5x10-12
GHR’s 40 total reps
Ab Work
Day 6: DE/RE Bench Press
Bench Press 4x6-10 w/ 265 w/ one sec. pause (65% of 405 projected meet max)
Tri-Rocker DB Extensions on the floor 5 sets of 5 reps 20 second rest between sets
Kroc Row PR (Current PR 140lb DB’s for 21 reps per side without straps)
Standing DB Press 4x8
Hammer Curls 3x5
Ab Work by feel
Week 3: 80-90% on ME & 60-70% on DE/RE
Day 1: ME Squat/DL
Conventional DL (competition stance) w/ 525 for rep max going for 5 (about 85% of 610 which is projected meet max)
Front Squat 4x8-10
Close Stance Pull Throughs 4x10-12
Ab Work
Day 3: ME Bench Press
Floor Press with one second pause w/ 320 for rep max (85% of 375 which is current max)
Weighted Dips 50-75 total reps
Weighted Chins 30-40 total reps
Face Pulls w/ external rotation 5x10-12
Ab Work by feel
Day 4: DE/RE Squat/DL
Free Squat 4x5 w/ 375 (70% of 540 projected meet max)
Sumo Pulls from deficit 4x6
Close Stance Good Mornings 4x8
Ab Work
Day 6: DE/RE Bench Press
Bench Press 4x5 w/ one sec pause w/ 285 (70% of 405 projected meet max)
JM Press 5x6-8
Barbell Rows 5x6-8 with straps
Standing Military Press w/ 185 4x3 (75% of current max 245)
Hammer Curls 4x5
Ab Work by feel
Week 4:90-100% on ME & 65-75% on DE/RE
ME Squat/DL
Box Squat to 3” below parallel box for a 1RM
Regular Sumo DL 5RM
Split Squats 5x8-10
Ab Work
(After all work is completed, do 3 sets of 10 second squat holds in the power rack with 600-800lbs for CNS acclamation).
Day 3: ME Bench Press
2Board Press working up to a 1RM (Current 1RM is 435)
Kettlebell Skullcrushers 5x8-10
Barbell Rows with straps 4x8-10
Face Pulls w/ external rotation superset w/ rear delt raises 5x10
Ab Work by feel
(After all work is completed do 3 sets of 10 second bench press unracks in the power rack with 475-525lbs)
Day 4: DE/RE Squat/DL
Free Squat 5x3 w/ 405 (75% of 540 projected meet max)
Rack Pulls 5x5 w/ 545 (75% of 725 current 1RM) no straps, from knees
Close Stance Good Mornings 5x6-8
Ab Work
Day 6: DE/RE Bench Press
Bench Press 5x3 w/ 305 w/ one second pause (75% of 405 projected meet max)
Heavy Incline DB Press for rep PR w/ 130lbs (current PR is 10 reps)
Close Grip Bench Press 5x3 w/ 300
Kroc Rows 1 set without straps 1 set with straps
Barbell Curls 4x6
Ab Work by feel
Week 5:55-65% on ME & DE work all accessory and supplemental
Day 1: ME Squat/DL
Free Squat 3x5 w/ 295-315
Conventional DL 3x5 w/ 335-350
Hyperextension superset w/ GHR’s 2x12-15
Ab Work
Day 3: ME Bench Press
Bench Press 3x5 w/ 225-240
Close Grip Bench 3x5 w/ 185-205
Standing Military Press 3x5 w/ 135-150
Lat Pulldowns 3x10
Day 4: DE/RE Squat/DL
Close Stance Pull Throughs 4x12-15
Wide Stance Pull Throughs 4x12-15
Hyperextension superset w/ GHR’s 3x15-20
Ab Work
Day 6: DE/RE Bench Press
DB Press 5x12
Rope Pulldowns 5x12-20
Cable Rows 5x12-20
Lying External Rotation 5x15-20
Hammer Curls 5x15-20
Week 6: 85-95% on ME & 65-75% on DE/RE
Day 1: ME Squat/DL
Conventional DL off of 6” Blocks w/ 570lbs for a rep max (90% of 635 current max)
Front Squat 5x8-10
Wide Stance Pull Throughs 5x10
GHR’s 45-55 Total Reps
Ab Work
Day 3: ME Bench Press
Floor Press rep max with a weight based of of 90% of the max from Week 3
2Board Close Grip Press 5x8
Weighted Chins 50 total reps
Cuban Press superset w/ side raises 5x10-12
Ab Work by feel
Day 4: DE/RE Squat/DL
Free Squat rep max with 405
Sumo Pull from deficit rep max
Close Stance Good Mornings 5x6-8
DB Step ups 3x12
Ab Work
Day 6: DE/RE Bench Press
Bench Press rep max with 305
JM Press 5x6-8
Barbell Rows w/ straps 5x6-8
Seated DB Clean and Press 5x6
Barbell Curls 4x5
Ab Work by feel
Week 7: 95-105% on ME & 70-80% on DE/RE
Day 1: ME Squat/DL
Box Squat to 3” below parallel box beating week 4’s number
Rack Pulls 5x2 w/ 615 (85% of 725 current max from knees no straps)
Close Stance Pull Throughs 5x10-12
GHR’s 55-60 total reps
Ab Work
(After all work is completed, do 3 sets of 10 second squat holds in the power rack with 600-800lbs for CNS acclamation).
Day 3: ME Bench Press
2 Board Press beating week 4’s number
DB Skullcrushers 5x10
Chin/Pull-ups BW x 75 total reps
Shoulder Re/Pre-hab
Ab Work by feel
(After all work is completed, do 3 sets of 10 second bench press unracks with 475-525lbs for CNS acclamation).
Day 4: DE/RE Squat/DL
Free Squat 435 rep max (80% of 540 projected meet max)
Conventional Pulls from a deficit 405 rep max (75% of 545 current max)
Wide Stance Good Mornings 5x5
DB Step Ups 5x10-12
Ab Work
Day 6: DE/RE Bench Press
Bench Press 325 rep max w/ one second pause (805 of 405 projected meet max)
Close Grip Bench Press 285 rep max (75% of 385 projected max at this time)
Kroc Rows 1 PR working set no straps
Barbell Rows 2x10 w/ straps
Seated DB Clean and Press 5x5
Curls 4x8
Ab Work by feel
Week 8:65-70% on ME & 55-60% on DE/RE
Day 1: ME Squat/DL
1” below Parallel Box Squat 4x4-6 w/ 350 (70% of 500 projected max at the time. max now is 485)
Rack Pulls 4x8 w/ 475 (65% of 725 from knees no straps)
GHR’s 50 total reps
Ab Work
Day 3: ME Bench Press
Floor Press 4x4-6 w/ 70% of max from week 6
Dips BW 75-100 reps
Chins BW 50-60 reps
Shoulder Re/Pre-hab
Day 4: DE/RE Squat/DL
Free Squat 5x5 w/ 325 (60% of 540 projected meet max)
Sumo Pulls from a deficit 5x5 w/ 60% of projected max
Close Stance Good Mornings 4x10
Ab Work
Day 6: DE/RE Bench Press
Bench Press 5x5 w/ 245 (60% of 405 projected meet max)
Close Grip Bench Press 5x5 w/ 60% of projected max at the time
Machine Rows 6x8-10
Standing Military Press 5x5 w/ 60% of projected max at the time
Curl Variation 4x10
Week 9: Opener Week
Day 1:
Planned Squat PR is 540
Planned Bench PR is 405
Planned DL Pr is 610
Squat:
540 x 60% = 325 for 5 reps
540 x 65% = 350 for 5 reps
540 x 70% = 380 for 5 reps
Bench Press:
405 x 60% = 245 for 5 reps
405 x 65% = 265 for 5 reps
405 x 70% = 285 for 5 reps
DL:
610 x 60% = 365 for 5 reps
610 x 65% = 395 for 5 reps
610 x 70% = 425 for 5 reps
Accessory work as follows:
Rope Pull downs 4x12-15
Side Raises 4x12-15
Pull Throughs 4x12-15
GHR’s 30 Reps
Ab Work
Day 3:
Squat:
540 x 70% = 380 for 5 reps
540 x 75% = 405 for 5 reps
540 x 80% = 435 for 3 reps
Bench Press:
405 x 70% = 285 for 5 reps
405 x 75% = 305 for 5 reps
405 x 80% = 325 for 3 reps
DL:
610 x 70% = 435 for 5 reps
610 x 75% = 455 for 5 reps
610 x 80% = 490 for 3 reps
Accessory work same as day 1
Day 5:
Squat:
540 x 75% = 405 for 5 reps
540 x 80% = 435 for 3 reps
540 x 85% = 460 (opener will be somewhere around here test by feel)
Bench Press:
405 x 75% = 305 for 5 reps
405 x 80% = 325 for 3 reps
405 x 85% = 345 (opener will be somewhere around here test by feel)
DL:
610 x 75% = 455 for 5 reps
610 x 80% = 490 for 3 reps
610 x 85% = 520 (opener will be somewhere around here test by feel)
Very light accessory work if any at all
This day will be 8 days before meet day
Week 10: Meet Week
I forgot to mention...that I've switched out the DE with the repetition method for a couple of reasons. I have been doing a lot of band work and my speed isn't an issue. I want to take away the accommodating resistance and work with straight weight to improve my technique. I think this close to a meet it will be more beneficial...
