10 weeks to first powerlifting meet

[amcartxs]

Decided to log my journey to my first raw powerlifting meet.. It's a small meet that is being held in a local gym here in murfreesboro tn. I am new to powerlifting and will be competing in the 165 lb weight class..
6/8
Squats with bands worked up to 3rm 185x3 about 240# with bands
Speed deadliffs with chains 5 sets x 3
Step ups onto a box with barbell 3 sets x 5
Weighted glute-ham raise 3 x12
Standing leg curls 3 x12
Abs 3 x15

6/9
Bench press with boards (2 boards) work up to 3 rm 205.. Then went for 225 and only got 1
CGBP 105#x6, 135x6,155x5,165x4
Dips with band around shoulders and attached to a kettle bell 3x 15,12,8
Cable rows 3x12
Circuit: with 2 minutes rest in between sets (3 sets total)
Lateral raises 20#x 15 reps
Tricep overhead extensions 15 reps
Band pull aparts 12 reps

Felt awesome and definitely getting stronger every week but still have a LONG way to go..

 

[TheMovement]

In man! Hope all goes well for you!

 

[amcartxs]

Thanks man! I'm open to any advice ya have along the way.

So today was dynamic effort squat day. I made it into the gym later than usual but took some pre workout (no explode) and it powered my workout today..
De effort squats with bands 8 sets of 2 at 115 with 70 lbs of bands .. Went way below parallel today and paused at the bottom to add some extra intensity
Goodmornings 3x12 95,115,135
Squat jumps 3x5 95#
Rope pull throughs 3x12,12,10
Leg extensions 3 x12
Rope ab pulldowns (very heavy) 3 x12,12,10

Awesome workout today I had plenty of energy. My focus is great right now since committing to this meet and I'm getting stronger everyday.

 

[amcartxs]

Went night fishing last night so didn't get much sleep for my workout today but took some more preworkout that helped me out. Despite the lack of sleep my strength was still good. Today is de bench day
6/12
De bench press with bands 4 sets of 115 x 3 close grip then 4 sets of 115 x 3 ( bands added about 35-40 lbs
Incline bench press 4 sets x12,10,8,10 115,135,135,115
Skull crushers 3 sets x 15,12,12. 60,70,70
Body weight dips 3x10,8,8
Barbell shrugs 3 x 10. 225,285,315
Face pull and band pull apart 3x12-15

 

[amcartxs]

Today is Father's Day so I spent time with the family so didn't get to the gym till about 6 pm which is super late for me .. I felt pretty sluggish going into this workout but here we go..
6/15
Me squats worked up to 2 sets of 185 plus bands for 2 reps .. I was going for a set of 3 but just missed it .. I dont know if it's because I had a different band set up or because I was sluggish.
Speed deadlifts 6x3 185#
Glute extension machine 3x10
Hyper extensions 3x8
Seated leg curls 3x10,8,8
Ab wheel 30 reps

 

[amcartxs]

6/16
Me bench day
Me bench work up to 3 rm of 205 using 2 boards.. Decided to try 215 .. Without a spotter so I ended up losing tightness in my back and ended up having to roll the bar off of me.. So I decided to finish with 2 sets of 4 at 80% , then 8 reps of 135
Close grip bench 4 x6,5,5,5. 115, 155x3
Dips 3x12,8,6
Standing military press (light) 3x8. 75#
Lat pull down 3x12,10,8
Face pull 3x12

Decent workout.. Not much motivation today ..just need to start improving my bench numbers. I have tomorrow off but Wednesday is dead lift day!!!

 

[TheMovement]

Good work man, why the lack in motivation?

Man you actually like deadlifts.....ur strange lol

 

[amcartxs]

Well yesterday I woke up late and couldn't really get going in the gym.. But yes deadlifts are my absolute favorite exercise.. I would do them everyday if I could

 

[amcartxs]

Today I woke up and my body was still sore from my prior workout .. My lower back and shoulders but I still decided to do my deadlifts.. I ended up struggling to hit 315 3 times so I definitely needed more rest but just gotta keep moving forward.
6-18
Deadlift 135x3, 185x3, 225x3, 275x3, 315x3 decided to go to rack pulls at knee high
Rack pulls 275x6, 315x5 for 2 sets
De squats with bands 8x2 115 plus bands
Leg extensions 5x10-15
Ab rope pull downs total of 40 reps

I think I will change up my routine and do more quad based exercises on me squat day and then go hard on the posterior chain on the same day I do deads

 

[amcartxs]

6-19
De bench day!
Started with de bench press with bands 4 sets of normal grip at 115 plus bands and then 4 sets of close grip at 95 with bands so a total of 8x3
Decided to do some dumbbell rep work because I haven't done any dumbell chest exercises in a while.. So
Incline db bench press 55s x 12, 65s x8, 70x6, 60x8 drop set to 40s x6
Skull crushers with 60# 3x12,10,10
Dips 3x10,8,8
Face pulls 4x12-15
Db lateral raised 3 x15
Then finished with some sprints and foam rolling

 

[amcartxs]

6-20
Accessory day which is just lats and biceps
Started with 4 sets of chins 4x8,6,6,6
Chest supported rows 3x10-15
Close grip pulldowns 4x10-12
Bicep work 9 sets of 8-15
Simple workout just went in and got out. Took about 45 minutes . Now time to rest for squats on sunday

 

[TheMovement]

6-20Accessory day which is just lats and bicepsStarted with 4 sets of chins 4x8,6,6,6Chest supported rows 3x10-15Close grip pulldowns 4x10-12Bicep work 9 sets of 8-15Simple workout just went in and got out. Took about 45 minutes . Now time to rest for squats on sunday

Get that rest man!

 

[amcartxs]

Max effort squat day!
Had plenty of sleep last night.. Actually 10 hours.
So I was very rested for the work out
Max effort squats worked up to 185 with bands
1st set I got 4 reps which was a pr with the bands 185#
2nd set 3 reps, 3 set only 2 reps but I was absolutely done after doing the previous 2 sets
So 185# with bands 3x4,3,2
Deadlifts with bands for speed 5x3 185#
Lunges with 70# 3 sets of 35 yards
Leg extensions 3x12,10,10
Leg curls 3x12
Ab wheels 30 total reps
Felt great about this workout especially about hitting the new pr with the bands

 

[Sean1332]

Good luck

 

[amcartxs]

Good luck

Thanks man! I'm super excited about this meet.. I'm open to any advice you may have

 

[Sean1332]

Don't cut weight lol. Do you know what your openers will be?

 

[amcartxs]

Don't cut weight lol. Do you know what your openers will be?

Ha I definitely won't.. I'm at 167 and plan at competing at 165.. And I plan to open with lifts that I know I can complete
Dead lift 365
Bench 205
Squat 245..

 

[amcartxs]

6-23
Me bench worked up to 3 rm with board press which was 205 for 1 set
95x3,135x3,155x3,185x3,205x3
Close grip bp 135x5 for 2 sets , 155x4 for 2 sets
Skull crushers 3x12,10,9 70#
Military press 3x8,8,10 75# very light work
Cable row 3 x12
Good workout today .. No prs but I'm excited to see how much I bench press after all of these board presses