16wks Until My First Competition

Bigger Stronger Leaner Powerlifting & Strength Sports
1

My first competition, the AAPF nationals located in Illinois, is 16 weeks away. I’m trying to figure out what to do until then to get me ready. For the past two months, I was going heavy by doing 5x3 on the squat and bench, and 3x3 on the dead lift. I was also doing lighter squat/bench days which was 5x5. I saw a lot of improvement and I got much stronger.

I went from 315x3 to 375x3 on squat, 225x3 to 250x3 on bench, and I went from a 335x3 deadlift to eventually just pulling 455 for a single. However, my body was plateauing. What I have in mind is to do more of a rep heavy/conditioning cycle for 7 weeks, and then kicking it back up heavy again for the next 9 weeks, like running the Russian Extended Routine for instance. For the next 7 weeks, I had something like this in mind:

Monday: Squat/Bench- 15,10,8,6,4 (Take 90% of 1RM, and do 50%, 60%, 70%, 80%, 90%. Increase 10 lbs/5lbs each week.)
Tuesday: Off
Wednesday: Military Press- 4x8, Deadlifts 5x5 (alternate every week with SL deads, which would be 3x10)
Thursday: Wide Pull ups- 3x10, Close grip pull ups 3x10, Barbell rows- 4x8, Barbell curls- 3-4x8
Friday: Sumo Squats/Pause Bench- 3x10 (50% of 1RM), Close Grip Bench- 3x8, Dips-3x8, Ab work

Basically, something like this. Does anyone have any suggestions at all for my training?

2

[quote]bosoxschillfan38 wrote:
My first competition, the AAPF nationals located in Illinois, is 16 weeks away. I’m trying to figure out what to do until then to get me ready. For the past two months, I was going heavy by doing 5x3 on the squat and bench, and 3x3 on the dead lift. I was also doing lighter squat/bench days which was 5x5. I saw a lot of improvement and I got much stronger.

I went from 315x3 to 375x3 on squat, 225x3 to 250x3 on bench, and I went from a 335x3 deadlift to eventually just pulling 455 for a single. However, my body was plateauing. What I have in mind is to do more of a rep heavy/conditioning cycle for 7 weeks, and then kicking it back up heavy again for the next 9 weeks, like running the Russian Extended Routine for instance. For the next 7 weeks, I had something like this in mind:

Monday: Squat/Bench- 15,10,8,6,4 (Take 90% of 1RM, and do 50%, 60%, 70%, 80%, 90%. Increase 10 lbs/5lbs each week.)
Tuesday: Off
Wednesday: Military Press- 4x8, Deadlifts 5x5 (alternate every week with SL deads, which would be 3x10)
Thursday: Wide Pull ups- 3x10, Close grip pull ups 3x10, Barbell rows- 4x8, Barbell curls- 3-4x8
Friday: Sumo Squats/Pause Bench- 3x10 (50% of 1RM), Close Grip Bench- 3x8, Dips-3x8, Ab work

Basically, something like this. Does anyone have any suggestions at all for my training?[/quote]

I’ll probably be doing the same meet. What age and weight class will you be in?

CS

3

If I wasn’t doing a NASA meet in April, I would probably be doing that meet. Small world.

4

Eagles, I’m gonna be in the 220 weight class, and I’m 21, so idk where that puts me haha, im guessing mens juniors?

5

[quote]bosoxschillfan38 wrote:
Eagles, I’m gonna be in the 220 weight class, and I’m 21, so idk where that puts me haha, im guessing mens juniors?[/quote]

Solid. I hope to meet you there. I’m 17 and will be competing at 198.

CS

6

As far as suggestions for you training goes, you could do 5/3/1 if you like linear periodization. It’s real easy to follow and most importantly, it works. Splurge $20 for the regular of a little more for the powerlifting edition. Best of luck in your training.

CS

7

Very nice. I hope to meet you there also. My name is Robbie.

8

[quote]bosoxschillfan38 wrote:
Very nice. I hope to meet you there also. My name is Robbie.[/quote]

My name is Luke

CS