First PL meet october 20th

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    First PL meet october 20th


    Arkansas PL state championships set for first competition. Lifted in high school for football but really started powerlifting in May.
    At 181 here's my numbers:
    Squat: 465
    Bench: 350
    Deadlift: 440

    Deadlift is lacking the most. Only did Olympic lifting before. Grip strength really needed. I will post my workouts from here until show time

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    Heavy back/speed leg day:

    A1)Deadlift: warmup: 225/3,295/3.
    Working sets: 345/3, 355/3, 365/3, 375/3, 385/3, 400/3
    B1)weighted pullup with dead hang: 5/5
    B2) hang snatch: 5/2/115,135,145,145,145
    C1)DB row: 4/8/100
    C2) single leg ext: 4/15/80
    D1)single leg ham curl: 4/15/50
    D2)EZ bar curl: 4/12/80
    E1)DB curl: 4/8/50
    E2)decline cable Situp: 4/20/50

    Exhausted by end. Cutting weight slowly so not as many calories. Any input on workouts would be much appreciated
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    What is your template breakdown and what system do you follow (e.g. conjugate, Western, block, etc.)?
    M.Ed. Ex Phys
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    I'm currently following a modified 4 day Wendler 5/3/1 split. I'm on my second of that and on the 3 rep phase. Like I said I'm completely new to the sport so any advice will help
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    Quote Originally Posted by hogwild1392 View Post
    I'm currently following a modified 4 day Wendler 5/3/1 split. I'm on my second of that and on the 3 rep phase. Like I said I'm completely new to the sport so any advice will help
    If you like the 5/3/1 format, then look into the specific PL'ing version and follow it. The amount of volume that you have based on that workout is not optimal and the lifts themselves are kinda just thrown together. Remember, each lift has to have a specific purpose and the end goal is always strength. Doing things like leg extensions are not going to accomplish that.
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    Alright I'll check it out. You know any lifts off the top of your head? I really did the leg ext and ham curls as light active recovery. It was squat day a couple days before and my legs were still sore! I need a ton of lifts to help Deadlift
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    Quote Originally Posted by hogwild1392 View Post
    Alright I'll check it out. You know any lifts off the top of your head? I really did the leg ext and ham curls as light active recovery. It was squat day a couple days before and my legs were still sore! I need a ton of lifts to help Deadlift
    Without seeing a video, it's really just guesswork as to what will benefit you.
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    Alright I'll try to get a video up ASAP then
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    Haven't got to work out in a couple days because I was traveling. Felt sluggish today but here it is:

    Snatch singles: 135, 155, 165, 175, 185, 195

    Jerk singles: 185, 205, 225, 235, 245, 255

    Standing press:
    165/3, 170/3, 175/3, 175/3, 170/3, 170/3

    Speed close grip bench: 4/3/185
    Superset w/: DB military: 4/8/60

    More shoulder exercises with lot of reps
    Med ball circuit
    Abs

    Sevens rugby practice
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    Hit legs hard today. Might be a while before I get to hit them heavy again:

    Squat: 385/3, 395/3, 405/3, 415/3, 415/3, 425/3

    Front squat: 265/3, 295/3, 295/3, 315/2

    Pull clean singles: 295, 295, 315, 325

    Barbell lunge: 4/6/185
    Superset w/: barbell curl: 6/6/100

    RDL: 4/5/275

    DB row: 4/5/115

    Circuit:
    Sled pull: 4 x 20 yards with 70 lbs
    Pole climb: 15 ft
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    Heavy chest:

    Bench: 275/3, 295/3, 295/3, 295/3, 305/3, 305/2

    2 board bench w/ chains: 315, 325, 335
    (chains add about 30 lbs)

    Close grip bench: 245/3, 255/3, 265/3, 275/3

    50lb weighted dip: 5/12

    Tri kickback: 4/8/60
  

  
 

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