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training for my first PL competition

In man, do work!
 
Just did my bodybuilding day today I worked out with a friend and can't quite remember everything I did but here I most of it

Dumbbell incline press
50sx10
60sx10
70sx8
80sx6

1 arm dumbbell row on bench
60x10
70x10
2x6 with 75

Lat pull down
3x10

Military press sitting with barbell
65x10
2x6 with 95

Row on machine
3x10

Skull Crushers
3x10

Then I did some bicep work.

For some reason my beeps were pretty sore from my dead lift session. Do you guys ever get that? I've never had that happen to me before before.
 
Just had a great explosive squat day this is what I did.

Squat
95x8
135x8
185x6
225x6
Working sets
5x2 at 275

Front (did a few light weight sets to adjust my form)
135x6
185x6
225x6
275x4
Working sets
3x3 with 305

Pause at parallel
3x5 at 245

Lunges with 95# on my back
2 sets with 10 lunges each side

Side lunges with 95#
2 sets with 10 lunges each side

I had to wait like 20 min for a leg press machine cause 5 dudes were in a group using it -_-

So when I hit the leg press I had a second wind so I hit a few extra sets
3x10
Then I did 3x5 a little heavier

Legs felt beat but I felt great. I might take tomorrow off depending how I feel. Thanks for reading guys!
 
Good stuff man! I hate side lunging with the BB but you must do what you can at times lol
 
TheMovement said:
Good stuff man! I hate side lunging with the BB but you must do what you can at times lol
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Yeah I'm not the biggest fan of them the only reason I did them was because I was working out with a basketball player and he insisted on doing them so I did lol
 
Just did my bench for reps day this is what I did

Bench
Barx8
95x8
135x8
185x6
225x4
Working sets
3x3 with 245 (wanted 3x5 but just didn't feel it :(

Close grip
2x2 with 265 (struggled)

Pause at 1 inch off
2x5 with 225

Weighted dips
3x10 with 40#
2x10 with 25#
1x15 body weight

Floor press
Barx10
95x10
3x10 with 135

Skull crushers
3x10 with 80


I did a lot of volume today I was kinda mad at myself because I didn't feel great benching today. It seems like out of all my lifts my bench is the hardest to improve. Well 2 1/2 weeks then
we will see if it has improved. Thanks for reading guys
 
We all have those days man, sometimes it just isnt there, but Im sure you will be right back on soon enough. Any particular goal you have in mind for the BP?
 
TheMovement said:
We all have those days man, sometimes it just isnt there, but Im sure you will be right back on soon enough. Any particular goal you have in mind for the BP?
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3 plates with some change would be nice. But I would be happy with just 3. I still have a few months but it seems I've been at 275-295 for so long.
 
liftandeat said:
3 plates with some change would be nice. But I would be happy with just 3. I still have a few months but it seems I've been at 275-295 for so long.
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Its a pretty big milestone, but Im glad you see time being on your side on this one
 
Had to workout quick today and today was my first day in the cube that I started to work up to a PR. It had me go up to about 30 pounds under my PR. I'm pretty sure when I filled out my info for this program I did Lilly's recommended 95% of my real max. I didn't really think too much about it because I figured it would give me good momentum to keep going (I plan on doing a few cycles of the cube) but this is what I did for my DL workout

95x5
135x5
225x5
275x5
315x4
365x4
Working sets
405 x1 (could've done more but just following the program)
415x1 (easy)
425x1 (easy)

Then I had my first AMRAP
335x 8 (could have gotten a few more)

Then just for my accessory I did
Straight leg at a deficit
225x8x8x6

I felt like I could've pulled 455+ (for a new PR) but I'll keep that in the tank for my mock meet. Getting excited!
 
liftandeat said:
Had to workout quick today and today was my first day in the cube that I started to work up to a PR. It had me go up to about 30 pounds under my PR. I'm pretty sure when I filled out my info for this program I did Lilly's recommended 95% of my real max. I didn't really think too much about it because I figured it would give me good momentum to keep going (I plan on doing a few cycles of the cube) but this is what I did for my DL workout

95x5
135x5
225x5
275x5
315x4
365x4
Working sets
405 x1 (could've done more but just following the program)
415x1 (easy)
425x1 (easy)

Then I had my first AMRAP
335x 8 (could have gotten a few more)

Then just for my accessory I did
Straight leg at a deficit
225x8x8x6

I felt like I could've pulled 455+ (for a new PR) but I'll keep that in the tank for my mock meet. Getting excited!
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Smart move keeping within yourself! Trust me, following the prescribed progression will pay off with a huge PR on mock meet day.
 
Alright so I was in the middle of my BB day today and it hit me how useless this day is for me every week. The only thing I'm doing that I actually feel is helping is my bicep work I do for my erbs palsy arm mostly. What can I do to make this day more productive? Any advice anyone want to give? I would want to do more accessories for my big 3 but I don't want to take away from my actual powelifting days. Any advice would be much appreciated!
 
Well, it should be a day to address any muscle weaknesses in your big 3, so it really is a day just for Big 3 accessory work. Just keep the reps high and the workout not too taxing. You have quite a bit of extra pressing volume and not so much back so maybe that? Kinda up to you to decide what's lagging though man. You could take it off even.
 
Sean1332 said:
Well, it should be a day to address any muscle weaknesses in your big 3, so it really is a day just for Big 3 accessory work. Just keep the reps high and the workout not too taxing. You have quite a bit of extra pressing volume and not so much back so maybe that? Kinda up to you to decide what's lagging though man. You could take it off even.
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Yes good advice and I try to do more pulls than presses in my BB day. Picking back exercises outside of dead lifts is tricky for me cuz my ROM of my left arm sucks. I also need to remember to work my back some on my bench days as you have said before. I just always forget.


Would you or anybody else think it would be more beneficial to just skip my BB/weakness day and just go straight to squat. I would be able to get more direct work done each week.

So instead of squat, bench, DL, BB/weakness, squat, bench...
I could do squat, bench, DL, squat, bench, DL...

And I take the days off when I feel I need them. Anywhere from 1-3 days off every week.

What do you guys think?
 
I wouldn't mess with it like that personally. I would just focus that BBing day a bit better. Only do the stuff that will directly relate to your weakness in the big 3. I think lilly suggest doing curls, calf raises, and OHP as a staple then pick 2-3 other body parts you feel are holding back your big movement and hammer those.

For instance, if it were me I'd do extra shoulder, glute, and core work since those are my least developed areas.
 
PumpHouse said:
I wouldn't mess with it like that personally. I would just focus that BBing day a bit better. Only do the stuff that will directly relate to your weakness in the big 3. I think lilly suggest doing curls, calf raises, and OHP as a staple then pick 2-3 other body parts you feel are holding back your big movement and hammer those. For instance, if it were me I'd do extra shoulder, glute, and core work since those are my least developed areas.
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Yes I will do this. I'll plan my BB day before I even get to the gym. Thanks man
 
Just did my squat for reps day this is what I did

Squat
Barx10
95x8
135x6
185x6
225x6
Working sets
3x5 at 295

Front
135x6
225x6
275x3
Working sets
2x2 at 315

Pause at parallel
2x5 at 275

Good mornings
3x10 worked up to 95#

Air pressure leg press
3x15

Weight moved nice and smooth today. Walking into the gym I wasn't feeling it but ended up feeling great. Can't wait to bench tomorrow I will work up to 275. I'm really hoping for a good workout tomorrow I'm tired of being a weak bencher lol
 
Did my heavy bench today this is what I did

Bench
Barx10
95x8
135x6
185x6
225x3
255x2
265x1
275x2 (i asked some random guy to spot me and he touched the bar right away which made me do another one and I told him not to touch. He said he barely touched it but still, so that's why I did 2)
AMRAP 225x 8

Jm presses
3x10 didn't go over 135

Pendlay rows
3x10 didn't go over 185

Tricep behind head dumbell extension
3x10 70#

Pull downs with supinated grip
3x10

Machine press
3x15

Machine row
3x15

Felt stronger today. I didn't struggle too much with 275. I could have done maybe 1 or 2 more. I want to get that 300 so badly. So close.

Thanks for reading guys
 
I also should note today was the most comfortable I've felt on the bench. I think Im finally getting used to benching with a powerlifting form.
 
Just did my explosive DL workout this is what I did

DL
Working sets
5x2 at 335

Deficit
3x6 at 315

Block pulls
3x5 at 365

Sumo
3x6 at 225

As you noticed I only typed my working sets. I think I have my warm up down lol but today I felt good my workout felt really easy so I through in some sumos. I haven't done sumos in a while so I wasn't as strong as I like to be. I see a lot of your guys logs you do sumos a lot so I will try to get those in more.
 
liftandeat said:
Well my gym doesn't have actual blocks anymore so I do them in the rack. The bar is usually just right at the top of my knee caps.
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If you can, try to get the rack set up so that the bar is below your knees. Anywhere from below the knees to mid-shin is a great place to shorten the ROM to build quality muscle for the deadlift.
 
Hey guys just did my BB/weakness day this is what I did

OHP standing
3x10 with 95#

Seated cable row
3x10

LAT pull down
3x10

Weighted dips
3x10 with 40#

Reverse flys
3x15 with 20# dumbbells

Calf extensions
3x15

Curl /bicep work

Tried to clean today up a bit put most the emphasis on OHP like was suggested.

2 more weeks till my mock meet. Can't wait! Thanks for all your help guys!
 
Just did my last productive squat work out before my mock meet. I'm on week 9 of the cube this is what I did

Squat
315x2
325x1
335x1

Amrap 275x7

Leg press
3x10

Good mornings
3x10

Felt alright, the 335 felt a little heavier than expected but I got it,

Question: if you lose tightness in your upper back during the squat does that disqualify you? What would disqualify you on the squat besides not reaching parallel?

I know I could look it up on the uspa rule book but that thing is huge and I would like a quick simple answer. Thanks guys I really appreciate it.
 
I would definitely read through the rule book. It's not that long and it's stuff you'll need to know.

Moving your feet after "SQUAT" command, not hitting depth, not adhering to the commands, receiving help from a spotter, any downward motion of the bar after you've started ascending, and not completely locking out the weight Those are the big ones, there might be a few other rules. Give it a read.
 
Just did my explosive bench workout this is what I did

Bench
5x2 at 215

Close grip
3x3 at 235

Pause sets
3x6 at 195

Barbell rows
3x10

Dumbbell incline press
3x10

Seated cable rows
3x10

Jm presses
3x10

Lat pulldowns
3x10

Tricep rope extensions
3x10

Machine press
3x10

I had a lot of energy today so I might have done a bit too many accessory lifts. I tried some new pre workout my friend gave me and I felt really good and focused, I had a great mind-muscle connection (I don't usually use pre workouts)
 
Well I just finished week 9 with the cube. It was a dead lift workout last night this is what I did.

Dead lift
3x4 370

Deficit
2x4 350

Block pulls
2x2 at 390
( made it lower so the bar was at my shins) a lot harder

Shrugs
3x10

I was in a hurry. My next three workouts I will go up to my max. Let's see how this goes Ill be happy with any improvement. Getting excited
 
Hey man. So it turns out I'm not doing this USPA meet anymore. I'm doing a USAPL later in the year. But I'll still be at that comp spectating, so if you need any help wrapping your knees or getting comfortable with the whole process let me know.
 
PumpHouse said:
Hey man. So it turns out I'm not doing this USPA meet anymore. I'm doing a USAPL later in the year. But I'll still be at that comp spectating, so if you need any help wrapping your knees or getting comfortable with the whole process let me know.
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That means a lot man thanks abunch. I hope you haven't injured yourself. But I will definitely PM you as the meet gets closer it will be nice to know someone there since I'm going to be all alone. You're a good dude. Thanks again.


And for a quick update I plan on maxing out on my squat tomorrow hopefully so stay tuned guys.
 
Well I just did my mock meet. Took me almost 2 hours. To be completely honest I didn't do as well as I thought this is how the lifts looked

Squat I got 365 with great depth I know 365 was my previous max but I didn't get as low as I did this time

Bench I barely got 295 this was a real bummer

Dead lift I got 465 so I broke my PR by 10#

Considering my cube program numbers were based off of 90% of my real max I guess I can't complain. And my weight has prolly dropped a few pounds since the start of this program so I'm not too hurt by the results. One thing that I noticed I need to work on is doing more than one of the big 3 each workout. I've never done all 3 in 1 day and I never really thought about it but I feel I could have pulled more if my legs weren't so tired from squat. So I might switch to a program that does at least 2 of the big 3 a workout. Like the sheiko program.

At least my deadlift increased I'm happy with that. Any improvement is good. And for my next program whether I do the cube again or sheiko I'm going to up my calories. I'm going to gain weight and I'm going to stop worrying about my weight class I'm just going to get as strong as possible even if that means being over 200.

So what do you guys think should I do the sheiko know? I really want a program with more frequency
Or should I stay with cube?
 
I think sheiko would be a bad idea. You'd basically be going from squatting once a week, to squatting four times a week. That's sort of asking for injuries.

You could do the cube again but do your block pulls or deficit pulls after your squats instead of after your deadlifts.


Even though you should take into account the amount of fatigue you'll build up by having to squat before you deadlift on meet day, in all honesty you'll probably have 5-8 hours in between.
 
Thanks pump house. I'm going to eventually get back on the cube. But for a few weeks I just feel like changing it up I'm going to do 5x5 program and probably go back to the cube 10 weeks before the meet. I just want something a bit different to shock my nervous system for a few weeks.
 
Hey guys I know it's been a while I stopped logging my workouts but I still have been training my ass off. My comp is in about 20 days and I have a few questions if you guys don't mind helping me out. First is besides my singlet and lifting shoes what else should I bring to the meet? And how long should I stop training before the meet? I assume a week but I'm just wondering what your guys thoughts are on it. Another question is I'm about 2 pounds over weight. About 200# now and I gotta weigh in at 198. I don't want to take a diuretic should I just not drink anything 24 hours before the meet?
Thanks guys!
 
Is 200# your morning fasted weight? USPA has 24 hour weigh ins so you should be able to just stop eating and drinking around 6 pm the night before and weight in at 8 am the next morning and then have a full day to fill up and pig out before the competition.

I usually take the week off but still go to the gym and do some very light squats, deads, and benches just to keep limber.
 
If it's only 2# you need to lose, I'd just do 10 mins of cardio with some layers. That's only ~1 qt of fluid and you do not need to go that long without fluid to lose that kind of weight.
 
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