First PL meet october 20th

[hogwild1392]

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

 

[hogwild1392]

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

 

[Rodja]

What is your template breakdown and what system do you follow (e.g. conjugate, Western, block, etc.)?

 

[hogwild1392]

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

 

[Rodja]

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.

 

[hogwild1392]

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

 

[Rodja]

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.

 

[hogwild1392]

Alright I'll try to get a video up ASAP then

 

[hogwild1392]

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

 

[hogwild1392]

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

 

[hogwild1392]

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