Charity powerlift competition training help

[Halfnattyman44]

My local gym does a charity powerlifting competition every year in December and I've never participated. I'm thinking I might do it this year and I'll have about 3 months to train for it.

Bench, squat, deadlift. I'm 6'5 220 lbs currently and probably 12-14% bodyfat. They measure it as a multiple of your weight so it's kind of a function of getting stronger while keeping weight in check. I'm a pretty good bencher and decent deadlifts, my squats are ass to grass but not very strong.

Any advice on how to train for this. I've done blocks where I focus on strength in the 5rm area on bench, squat, deadlift, but I also throw in BB rows and overhead press too. How often do you hit each lift a week? Is there a light day and a heavy day for each? I'm afraid if I go too low of reps for too long I'll just fry myself so do you deload or what?

 

[Smont]

@Hyde to save the day

 

[Jimbabwe]

With 4ish months until the meet, name of the game is really going to be working on specificity to get the most out of the muscle you already have to put up the biggest total. Can build a little muscle in that time, too, but that's not going to give you as much value as specifically practicing squat, bench and deadlift.

Would look into Jim Wendler's 5/3/1. Sort of the gold standard for getting into powerlifting. Doesn't really matter which ancillary setup you use. Would just pick the one that keeps you engaged with training.

Boring but big might be the best bet in a vacuum to get the largest total, so I'd lean towards recommending that version, but if you wouldn't enjoy training that way then you won't have the best results.

 

[Halfnattyman44]

Yeah I know it’s definitely more practicing the lifts than building muscle. My PR lifts are bench 335 1rm, squat 365, deadlift 415. I’m a little ways off all those now, but I’m not a newbie either.

 

[Hyde]

Most people can handle some benching twice per week (one heavier, one lighter and more volume). Squats and deadlifts it’s usually better to stick to a lighter variant if you want a second exposure weekly, especially deadlifts. Younger or weaker lifters can usually comp squat twice per week, but things like front squats or using a variant bar like an SSB, beltsquats or even hack squats can be ways to get more quad work in with less back or nervous system fatigue & lighter loads.

Like Jim said, 5/3/1 is a great skeleton structure. Then if you chose Boring But Big, you could flip flop the bench and press work and squat/deadlift work to increase frequency of exposure:

531 Bench
Incline or Strictpress 5x10
Vertical Rowing

531 Squat
RDLs 5x10
Abs

531 Press
Closegrip Bench 5x10
Horizontal Rowing

531 Deadlift
Front or Hacksquat 5x10
Abs

And just follow the deload structure and loading suggestions of the program. Easy peasy! Maybe you get wild with it and toss a few curls or Facepulls in there during your warmups or at the end too.

 

[Halfnattyman44]

Most people can handle some benching twice per week (one heavier, one lighter and more volume). Squats and deadlifts it’s usually better to stick to a lighter variant if you want a second exposure weekly, especially deadlifts. Younger or weaker lifters can usually comp squat twice per week, but things like front squats or using a variant bar like an SSB, beltsquats or even hack squats can be ways to get more quad work in with less back or nervous system fatigue & lighter loads.

Like Jim said, 5/3/1 is a great skeleton structure. Then if you chose Boring But Big, you could flip flop the bench and press work and squat/deadlift work to increase frequency of exposure:

531 Bench
Incline or Strictpress 5x10
Vertical Rowing

531 Squat
RDLs 5x10
Abs

531 Press
Closegrip Bench 5x10
Horizontal Rowing

531 Deadlift
Front or Hacksquat 5x10
Abs

And just follow the deload structure and loading suggestions of the program. Easy peasy! Maybe you get wild with it and toss a few curls or Facepulls in there during your warmups or at the end too.

Thanks for the tips, I appreciate it. I'll start 5/3/1 in a couple of weeks. Finishing up some unilateral training now that will hopefully help me stay injury free as I start to push weights. Is it best to go into the competition after a deload week or as I go into my heaviest week?

 

[Hyde]

Thanks for the tips, I appreciate it. I'll start 5/3/1 in a couple of weeks. Finishing up some unilateral training now that will hopefully help me stay injury free as I start to push weights. Is it best to go into the competition after a deload week or as I go into my heaviest week?

After a deload AFTER your heaviest week is pretty ideal for someone new to it.

You go really hard, rest up the week of contest and then send it at the meet that weekend.