First Powerlifting Compeition in 16 weeks

[turbolag86]

Hello everyone. I am planning on doing my first powerlifting competition in 16 weeks in Houston, TX.

I was wondering what a good powerlifting workout was.

I've never focused strictly on powerlifing so I'm not sure about which workout to choose.

I typed in powerlifting workouts on google and I found one that seemed pretty good.

But I was hoping to get opinions from everyone on which method works best.

I really appreciate any input.

Thanks !

 

[turbolag86]

I was looking at the Westside Training Database at their 9 week program.

What does everyone think of that program ?

Would it be a good program to follow for a first competition ?

Thanks.

 

[ntornado]

Spend as much time as possible on elitefts.com

They sponsor a whole bunch of powerlifters and almost every article on there applies to powerlifting in some way.

Also work backwards from the meet when designing your training - aim to peak for the meet.

 

[turbolag86]

Thanks for the tips ntornado.

Can you explain what you mean when you say work backwards from the competition?

 

[turbolag86]

What does everyone think of this workout ?

Since its my first competition, I didn't want to over think everything and make it more difficult than it needs to be.

I found this one when searching for powerlifting workouts:

Day 1 - Monday - Chest & Back
Chest
Exercise Sets Reps
Barbell Bench Press 5 See instructions
Dumbbell Bench Press 4 8, 6, 6, 4
Weighted Chest Dip 4 4-6
Back
Exercise Sets Reps
Seated Row 5 10,8,8,8,6
Workout Notes
Bench press: Warmup 10 reps of 50% 1 REP MAX. 4 sets of 2-3 reps 75-95% 1 REP MAX. Last set do your 1 REP MAX.

Tuesday: Rest Day/Abdominal Work
Day 2 - Wednesday - Legs
Legs
Exercise Sets Reps
Squat 6 See instructions
Leg Curl 4 4-6
Leg Extension 4 4-6
Standing Calf Raise 4 15
Workout Notes
Warmup. 6 sets total. First 4 sets, 2-3 reps 90% 1 REP MAX. 5th set 1 REP MAX, 6th set increase 1 REP MAX.

Thursday: Rest Day/Abdominal Work

Day 3 - Friday - Shoulders and Triceps
Shoulders
Exercise Sets Reps
Military Press 4 6
Incline Bench Press 4 6
Dumbbell Front Raise 4 8
Triceps
Exercise Sets Reps
Close Grip Bench Press 4 10, 8, 6, 4
Lying Tricep Extension 4 6-8

Day 4 - Saturday - Legs
Legs
Exercise Sets Reps
Deadlifts 6 6-8
Leg Curl 4 10
Smith Machine Lunge 5 6 each leg
Standing Calf Raise 5 10-15

 

[turbolag86]

Just to clarify. I don't want everyone to think I just want to have a workout given to me without doing research.

So far I've made pretty decent strength gains with my workout. But I want to make sure I am doing everything the best I can.

So far I don't know all of my maxes. Here is the most I've done so far

Bench Press On smith machine 275 for 5 reps

Squats 455 for 2, but I didn't go as low as you are supposed to

Deadlifts This past Friday I deadlifted 405 for one rep. I think I could have done more.

Any feedback is appreciated.

Here is my current workout:

Day 1 (Monday):

Chest: Flat Bench 3X6

Incline Bench 3X8

Flies 3X10

Biceps:

Standing Barbell Curls 3X8

Standing Alternating Dumbbell Curls 3X8

Seated EZ Curl Bar 3X8

Day 2 (Tuesday)

Legs: Squats 3X3-5

Lunges 2X8

Leg Extensions 3X10

Calves: Standing Calve raises 3X10

Seated Calve raises 3X10

Wednesday (Off)

Day 4 (Thursday)

Shoulders: Military press 3X8

Side laterals 3X8-10

Rear Delt flies 3X10

Triceps: Dips 3X 8-10

Press downs 3X10

Day 5 (Friday) Lat pull-ups 3X8

Seated rows 3X8

Bent over rows 3X8

Deadlifts 3X3-5

Hamstrings: Stiff legged deadlifts 3X10

Lying leg curls 3X8-10

 

[maxwkw]

If you're really serious about this competition, I'd stop thinking about lifting in terms of body parts and start focusing more on the "big 3". You could have a 3 day split with each of the main lifts getting a day. After your main lift you can do some accessory work to help bring up weak areas. Personally, if I were you I'd go and buy 5/3/1 and use that.

Also, video yourself doing the main lifts and have the videos critiqued by people who know the form. Or better yet start training with powerlifters.

Good luck

 

[ntornado]

If you're really serious about this competition, I'd stop thinking about lifting in terms of body parts and start focusing more on the "big 3". You could have a 3 day split with each of the main lifts getting a day. After your main lift you can do some accessory work to help bring up weak areas. Personally, if I were you I'd go and buy 5/3/1 and use that.

Also, video yourself doing the main lifts and have the videos critiqued by people who know the form. Or better yet start training with powerlifters.

Good luck

This is good advice. Go buy 5/3/1 from elitefts.com it is an ebook. You won't be disappointed and it is a huge upgrade to the workout you listed above.

Also stop using the smith machine! No aspiring powerlifter should go anywhere near that thing. Actually no one at all should ever go near that machine.

 

[turbolag86]

Thanks for the tips everyone.

I'll stop using the smith machine. Its just nice for when you don't have a spotter.

I believe I found the E book you were referring to:

531: The Simplest and Most Effective Training System for Raw Strength (E-book)

I can't post a link to the site since I don't have enough posts. But that is the name I found. Just wanted to make sure it is correct.

Its $19.99

5/3/1: The Simplest and Most Effective Training System for Raw Strength

The success of the 5/3/1 Method has been nothing short of extraordinary. For the past year, the response towards this simple but brutally effective training system has been overwhelming. This is because it works. And works for just about anyone willing to put in the discipline and work that getting stronger requires

Elite level lifters to absolute beginners have all used the 5/3/1 Method; the basic tenets of strength training have and will never change. Big exercises, constant progress, and personal records will never go out of style.

High school and college coaches are now using the 5/3/1 with their athletes with amazing success; it is easy to track, implement and will inspire any team to push for themselves to the limit.

Powerlifters use this program, for both raw meets and geared meets.

The 5/3/1 Method is truly for anyone that is looking to get stronger. This is not a fancy training program that requires special equipment or Master's degree - all is required is your dedication to moving more weight than you had ever dreamed.

Table of Contents

* The Origin of 5/3/1
* The 5/3/1 Philosophy
* 5/3/1/ Program
* Squat
* Military Press
* Bench Press
* Deadlift
* Training Fashion
* Beginning the Program
* The Last Set
* How to Progress
* Even Smaller Increments?
* Stalling in 5/3/1
* How to Warm Up
* Comparing Rep Maxes
* Having a Less than Stellar Day
* Assistance Exercises
* The Great Debate
* Boring but Big
* Triumvirate
* I’m Not Doing **** Today
* Periodization Bible
* Bodyweight
* Moving North of Vag
* Training 3 Days a Week
* Training 2 Days a Week
* Training 1 Day a Week
* Using Excel
* 5/3/1 FAQ
* 5/3/1 Comments and Success Stories
* 5/3/1 Percentage Charts
* 5/3/1 Training Log
* About the Author

 

[ntornado]

That is the book! You can't go wrong with it.

Try benching in a power rack if you don't have a spotter. If you want a big bench you need to try and build some confidence by not always needing a spotter except for heavy singles or doubles (over 95%).

 

[turbolag86]

Thanks for the tips ! I will purchase the book this morning.