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Sean's Powerlifting Journey

• Week One (July 22-29) – 5 sets of 5 reps @ 75% of Training Max
• Week Two (July 29-Aug 5th) – 5 sets of 3 reps @ 85% of Training Max
• Week Three (Aug 5-12) – 5 sets of 1 rep @ 95% of Training Max
• Week Four (Aug 12-19) – DELOAD WEEK 3 sets of 5 reps @ 60‐70% of Training Max

Increase Training 1RM

• Week Five (Aug 19-26) – 5 sets of 5 reps @ 75% of Training Max
• Week Six (Aug 26 - Sep 2) – 5 sets of 3 reps @ 85% of Training Max
• Week Seven (Sep 2-Sep 9) –5 sets of 1 rep @ 95% of Training Max

Increase Training 1RM

• Week Eight (Sep 9-16) – 5 sets of 5 reps @ 75% of Training Max
• Week Nine (Sep 16-23) – 5 sets of 3 reps @ 85% of Training Max
• Week Ten (Sep 23-30)– 5 sets of 1 rep @ 95% of Training Max
• Week Eleven (Sep 30 - Oct 7) – DELOAD WEEK 3 sets of 5 reps @ 60‐70% of Training Max (Final working week before meet week)

• Week Twelve- Meet Week (Oct 7) Meet Day Saturday, Oct 12th.

So I'd like to hear your alls opinions. Should I deload after the first 3 weeks and continue 6, or should I continue 6 weeks, deload, lift 3, deload, meet week? I don't see how it would matter. I only mention the deload weeks because of 5/3/1's nature with deloads. I understand its up to my body when I'll need a deload. For scheduling sakes and putting my mind at ease to start this **** off....what do you guys think?

Would that deload week, the week before meet week, affect things? If it does, I can shift the training forwards a week so I end my heavy week, 1 week out of my meet.

When do you all suggest practicing opening attempts?

Any other thoughts? I'm mainly concerned with timing at the moment.
 
Well, we take the deload so we don't need a deload, as Wendler puts it. I'd definitely be skeptical of putting a deload before meet week. You could make that an opener week if you wanted to. Hit openers and maybe hit your seconds with reverse bands? If you feel you'd like to bring the volume down coming into your meet, you could make those jack shyt days.
 
I was thinking that as well. Maybe don't go overboard on my Week 10 (5x1@95%) and use Week Eleven for what you said- Openers, or just shy of openers and reverse band lifts.

Maybe spread out the love and hit my DL and BP opener's on week 10 and squat opener on Week 11.

Thanks for readin over it man.
 
His new set up schedules the deload after 6 weeks now. Do your openers on week ten.
 
Agree with herderdude. 12 days would be a long deload. Maybe instead of a full deload week the week before the meet week(where you basically deload anyways) maybe do like a light week and then a mock meet day where you hit all your openers...then a week off to meet. Herderdude's explanation is good too. Just some ideas. Definitely not 12 days though IMO.

Edit: or as AZ says as well.
 
AZMIDLYF said:
His new set up schedules the deload after 6 weeks now. Do your openers on week ten.
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Correct, though in the "Advanced 5/3/1 template" he says "The training cycle lasts three weeks. The fourth week can be used as a deload. As an advanced lifter, this is up to you‐ you know your body better than I do. Remember that a deload is a perfect way to prevent overtraining, not a way to overcome an overtrained state. In other words, deload before it is too late."

I just didn't know if the deload would be best suited after the initial 3 or 6 weeks. The more I think about it, 6 weeks of hard training followed by a deload, and then the final 3 training weeks might be more beneficial. Time will tell on this one.

Openers on week 10 sounds good. Week 11 to be sub-maximal and to address any last minute issues. Fiddle-fcuk week.
 
Back to Louie for this:

He recommends in BoM to continue doing assistance work (specifically) all the way up until the meet.

I'm going to hit my openers on meet week and do my assistance work all the way up to the meet (with lower volume). Probably using the day prior as straight recovery, with mobility work.

My inexperienced .02¢.
 
I would definitely do an active deload the week prior and mobility work. Roll into the comp nice and limber with a job to do.
 
jimbuick said:
Back to Louie for this:

He recommends in BoM to continue doing assistance work (specifically) all the way up until the meet.

I'm going to hit my openers on meet week and do my assistance work all the way up to the meet (with lower volume). Probably using the day prior as straight recovery, with mobility work.

My inexperienced .02¢.
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I agree with doing assistance work up until the meet, but no with the hitting openers at that point.
 
Just from what I have read from Wendler, assistance doesn't do much more than keep you warm/mobile and mentally normal before a meet and could possibly hurt your performance from run down secondary muscles. Something to think about. Definitely don't hit your openers. That's 85% of what you think your final lift will be. Bad idea. Maybe 65% of max for 3 sets of 5 or so. I would think a focus on mobility, health, and 100% recovery before maxing would be the main goal of the deload week.

I would deload after 6 then 3. Reason being you put in the hard work earlier, then more time to recover. If a nagging minor injury or issue would pop up you want it before your first deload, not after and before your final deload. Make sense? Your body will also have more time to respond to your training and recover. Jim says don't kill it as much and don't focus on assistance in the few weeks leading up to meet.

Just stuff to mull over. I'm trying to play catch up, sorry I keep ninja editing.
 
Rodja said:
I agree with doing assistance work up until the meet, but no with the hitting openers at that point.
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Good to know. Is the last time you would recommend hitting openers 2 weeks prior, or even longer?

Also, is there a difference from raw to geared as far as time before the meet that you hit them?
 
CountryLiftin said:
Just from what I have read from Wendler, assistance doesn't do much more than keep you warm/mobile and mentally normal before a meet and could possibly hurt your performance from run down secondary muscles. Something to think about. Definitely don't hit your openers. That's 85% of what you think your final lift will be. Bad idea. Maybe 65% of max for 3 sets of 5 or so.
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Yeah I know. Everyone says something different too. Week of, I didnt intend to do too much at all like I did with my last competition. My concern wasn't what to do the week of as I plan to stay low, but more so where to fit in opening attempts with JW's new template.

It's all fallen into its place. I'll be going off of a 3RM for my opener or slightly less like I did last time as an opener and see how my second attempt goes before I decide on a 3rd.
 
jimbuick said:
Good to know. Is the last time you would recommend hitting openers 2 weeks prior, or even longer?

Also, is there a difference from raw to geared as far as time before the meet that you hit them?
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There's definitely a difference. IMO, geared will take more of a CNS toll due to the longer eccentric phase on squat and bench. Deads, however, will be about the same.
 
Rodja said:
Pull 2 weeks out, squat/bench 1 week out, and active recovery/mobility/weight management the last week.
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I was about to say this. Maybe squat two weeks out seeing as how heavy Sean goes... That's his call.




Sean you are right, everyone does say something different, in the end just try what you think and feel and right and you'll learn by experience what's best for you. That's what this is all about right?
 
Thinking about shredding down to 181 for my first competition. I'm floating around 1400 raw give or take for my total. Wondering how much of that I can keep while losing 20+ lbs. I figure I could train down to about 190 and lose the extra 9 in a day then replenish after weigh in back to 190-195. Is this advisable?
 
I'm just trying to recomp a bit because I'm fat, and hoping it'll slim down my actually body weight (so far it is)

I guess it depends on what you're weighing now, and when the meet is. You're bound to lose strength if you do it to quickly
 
Sean1332 said:
I'm just trying to recomp a bit because I'm fat, and hoping it'll slim down my actually body weight (so far it is)

I guess it depends on what you're weighing now, and when the meet is. You're bound to lose strength if you do it to quickly
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Fatty. :p
 
Well 565 is checked off. Lets see what 585 feels like
 

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Haha sick man. Great job.
 
Ammonia + butt plug
 
lost it here. bar felt uneven and through me off

contemplating trying again. a bit pissed. coulda had it if I didnt feel the bar shift.

wishing I hit 565 for a double or did 575 instead of 585 **** **** **** ****

edit: heads throbbing and eyes bloodshot. looks like 585 defeated me
 

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AW MAN. Dude, I've never seen someone miss a squat there haha. Sorry, I don't mean to laugh. You're a strong mofo man. You'll have it soon enough, don't worry.
 
Sean1332 said:
lost it here. bar felt uneven and through me off

contemplating trying again. a bit pissed. coulda had it if I didnt feel the bar shift. head is throbbing now tho

wishing I hit 565 for a double or did 575 instead of 585 **** **** **** ****
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Never seen you with the bar that far forward. Give it another go, if you don't get it, then you have a decision to make...
 
Torobestia said:
AW MAN. Dude, I've never seen someone miss a squat there haha. Sorry, I don't mean to laugh. You're a strong mofo man. You'll have it soon enough, don't worry.
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napalm said:
Never seen you with the bar that far forward. Give it another go, if you don't get it, then you have a decision to make...
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Right guys? WTF. Bar shifted left and changed my center of gravity. I honestly don't think I have another in me confidence wise. My spotters didnt think to actually help me lift the weight up so I had to ride it back down onto the safety pins
 
Sean1332 said:
Right guys? WTF. Bar shifted left and changed my center of gravity. I honestly don't think I have another in me confidence wise. My spotters didnt think to actually help me lift the weight up so I had to ride it back down onto the safety pins
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Then don't, not worth getting hurt.

Tell your spotters they suck...
 
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