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Volume Bench and Shoulder Workout for powerlifting

Inspiration44

New member
What do you guys think of my workout? I have a powerlifting meet in 7 weeks and am going to a hypertrophy phase for 4 weeks first, as well as combining some technical training in as well. For this workout I did:

Close grip bench Press:
190lbs x 10,10,9,9,8

Dumbell Bench Press:
80lbs x 8,9,8,7,7

Dumbell Shoulder Press:
50lbs x 10,10,10,10, 9

Side dumbbell lateral raises:
30lbs x 10,10,10,10, 3

I should also note that my best squat is 440lbs, best bench is 280lbs, and best deadlift is 590lbs. Best lifts in competition is 405lb squat, 270lb bench, 572lb deadlift. I had my 440lb squat, just got 2 reds and 1 light, and for the deadlift I got 2 reds and 1 white light, this upcoming meet I should get a good total
 
thx man i really appreciate it:) Hey any chance u could sub to my youtube channel? i post my journey on their as well as on here and other sites:) my youtube name is Dylan33333
 
yessir ! iv always wanted to try a meet just haven't done so think id do well for my bodyweight/age class love see others push the limit keep it up bro
 
i compete raw, and i dont use knee wraps either. Knee sleeves yes, but not knee wraps, what r u thinking about competing in? raw or equipped
 
At 7 weeks out I'd focus on the competition lifts, harnessing your strength and peaking. Mike Israetel has a good article on peaking: Invalid Link Removed
 
Nah I do quite a bit of accessory work as well on top of the big 3. Usually for the big 3 I will do variations, than about 6 weeks out I will really focus on the competition lifts:)
 
Ya I would do that, but I just came off of doing a meet, and peaking, so I want to do a bit of hypertrophy first:) I read the article already on mike isratel, I actually base most of my training on his principles, this might be a tad different just because im doing two meets close together, so I want to focus on a bit of hypertrophy first, than strength than peaking
 
If you're only 7 weeks out, then hypertrophy should be the last of your worries especially when you really will only have two weeks of actual training after that.
 
This may be related to your interests: Invalid Link Removed

Ya ditch the hypertrophy goal for now would be my advice as well in this scenario (just not really enough time).
 
im not really doing 100% hypertrophy. My first workout is one of my competition lifts and im doing doubles or triples, after that i will do a close variation of main lift im the 8 rep range than my other 2 exercises will be higher reps such as 10-12. Is this okay? because im still doing my lifts
 
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