Advice on Split for First Comp

Training Powerlifting
1

Hey

Im doing my first comp on 9th August. Which gives me 6 and a bit weeks to prepare and “peak” for it.
www.monstermuscle.co.uk/news.html

The events are:
180kg axle, max reps in 75secs
100kg a hand farmers for time over 20 meters
350kg tyre, max flips in 75 secs
Log Clean and Press - Last man standing - 10 inch log
Carry and drag medly.

More information and rules etc should be released soon.

Where i am right now.

Deadlift
Max ~230 unhitched , 250 hitched.
180kg x10 in about 70 secs. on ordinary bar

Farmers - can do about 80 metres with 50kg Dumbells, cant go heavier in my gym. 150kg double overhand hold for 30 secs

350kg tyre - only flipped tyres around 80kg for lots of reps

Log clean and press - have power cleaned 110kg and jerked 95 from the rack. Can clean and press 90kg. Never used a log before, but i will have access to one for a few weekends before the comp

Carry and drag - dont know what the objects are so i cant really prepare just yet.

Current training:

Day 1
Squat 3x5, 3x3
Front Squat 3x5, 3x3
Lunges

Day 2
Bench 3x5, 3x3
Military Press 3x5
Close Grip 4x6
Tricep Press downs 4xlots

Day 3
Cleans 3x5, 2x3, 2x2
Snatchs
Overhead Squats
Jerks From Rack

Day 4.
Deadlift 3x5, 3x3
Deadlift variation - rack pull/deficit/speed
Power Shrugs 3xlots
Snatches

Thats the basic lay out of what im doing now.

What i had thought of doing was a 3 day split

Day 1 - Overhead
Cleans
Jerks From Rack
Cheat Curls - to help with log cleaning

Day 2 - Deadlift day
Axle dead - work up to 180kg, work on speed from floor and stamina, aiming for 12 reps
DB Row
Other row variation
Power Shrugs
Grip Work

Day 3 Tricep day
Close Grip
Lock outs in rack - seated, Bar begins on pins just above head, push to lock out.
Tricep isolations

Thats the thinking so far, once i find out some more details i will be able to prepare it better.

Any criticisms gladly received.

Scott

2

bump… :S

3

train yourself into the ground for from 3-4 weeks out, let up 1 week out. Sorry, don’t know much else on the topic :frowning:

4

Today…

Front Squats
60kg x8
60kg x5
80kg x5
90kg 2x5
95kg x5 - PR

105kg x3 - PR

Back Squats
60kg x5
80kg x5
100kg x5
120kg x5
140kg x3

Bulgarian Split Squats
20kg x5
30kg x5
35kg x5
45kg x5

Hang Power Snatch
50kg 3x5

I think im going to concentrate on front squats more than back squats as there is no actual back squat event. The way i see it the front squat will help more with the log press, tire flip and drag/carry medly than the back squat would.

Im working at the weekend so i cant get to the gym, but i will get some hill sprints in on one of the days.

Comments?

5

Is that axle like an axle press or deadlift, because if it is axle press, with your current numbers, it is not looking good for you on that event.

6

axle deadlift.

7

How’s the diet going?

8

Today…

Axle Deadlift
20kg x5
60kg x5
100kg x5
140kg x3

180kg x7 in 75 seconds… 3, 2, 1

Trap Bar Holds
200kg 3xfailure - roughly 20-30 seconds each time

Trap Bar Walks… There isnt space big enough to do 20 metres in my gym, so i did 4 lengths of 5 metres, which meant i had to drop the weight, turn myself and then relift it and carry it

2 attempts, both under 30 seconds.

DB Row
50kg 3x8

I think im in a pretty good position for 6 weeks out for this comp.

Id like 12 reps or more on comp day on the deadlift and 20 seconds or less for the farmers over the 20 metres.

Any suggestions for how to increase my reps? do i just keep loading up 180 and going for it? or for example should i load up 190 next week and try to get 7 and then the week after load 180 and go for 10, then week after load 190 and go for ten etc etc etc?

Where in my split should i fit in Front Squats? i was thinking “overhead day”

9

[quote]Intersweat wrote:
How’s the diet going?[/quote]

Im sitting at 114-5kg in the morning before any food.

I have increased my cals to about 2600 but all of the increase is protein and fat. I have added a little dextrose to my shakes pre and post to heap with recovery and aid creatine delivery etc. I will keep cals around the same for the next 2 weeks and see how my strength are coming along compared to fat loss… The ultimate goal would be to be the same bf% and stronger in august. then ill properly “cut” again.

Scott

10

Jerks from rack

20kgx8
60kg x5
80kg 2x5
90kg 2x2 - these just felt weird as shit

Overhead press( jerks from behind neck)
90kg 2x5

ATG Back Squats
90kg 2x6

Front Squats
80kg 2x5
90kg 2x5
100kg x5 - PB

Hang Snatch
50kg x5
55kg x5

Snatch
60kg x3
65kg x2
70kg x1
75kg x1 - PB
80kg x0
70kg x1

11

Jerks from Rack
20kg x12
60kg x5
80kg x5
90kg x3
100kg x0
90kg x2

Clean and press
80kg x1
85kg x1
90kg x1
95kg x1 - PB
100kg x0 - got the clean easyily

Seated Overhead Lockout. From just above head
60kg x8
80kg x5
90kg x3
95kg x3
100kg x2
105kg x2
110kg x2 - PB

Front Squats
60kg x8
80kg x5
90kg x5
100kg x5
110kg x1

Cleans
80kg x Failure ~9

12

Jerks from Rack
20kg x12
60kg x5
80kg x5
90kg x3
100kg x0
90kg x2

Clean and press
80kg x1
85kg x1
90kg x1
95kg x1 - PB
100kg x0 - got the clean easyily

Seated Overhead Lockout. From just above head
60kg x8
80kg x5
90kg x3
95kg x3
100kg x2
105kg x2
110kg x2 - PB

Front Squats
60kg x8
80kg x5
90kg x5
100kg x5
110kg x1

Cleans
80kg x Failure ~9

13

Jerks from Rack
20kg x12
60kg x5
80kg x5
90kg x3
100kg x0
90kg x2

Clean and press
80kg x1
85kg x1
90kg x1
95kg x1 - PB
100kg x0 - got the clean easyily

Seated Overhead Lockout. From just above head
60kg x8
80kg x5
90kg x3
95kg x3
100kg x2
105kg x2
110kg x2 - PB

Front Squats
60kg x8
80kg x5
90kg x5
100kg x5
110kg x1

Cleans
80kg x Failure ~9

14

Back squat
20kg x8
60kg x5
80kg x5
100kg x5
120kg x5
130kg x3
150kg x2
170kg x1
180kg x1 +belt - PB

Anderson Squats - 2-3 inchs above parallel
180kg x3
180kg x3
200kg x1
200kg x2 - 2 easier and faster reps than last set

Front Squats
60kg x5
80kg x3
100kg x3
110kg x4 - PB

Bulgarian Split Squats
20kg DB x5
25kg DB 2x5

Back training with my training partner after a 4 or 5 week absence from him. so much stronger, better session.

15

Axles Deads

20kg x8
60kg x8
100kg x5
140kg x3
160kg x3

180kg 75 secs max reps… training partner lost count, says i did 8 in 30 secs… and then 2 or 3 doubles and a single. so im guessing at least 12 which im fucking stoked with. PB

Trap bar holds
200kg x 20 sec
250kg x20 sec PB
300kg x5 sec - fucking estatic that i was able to rip this up. it was from exactly knee level. :smiley:

Seated Row
3/4 stack 2x12

full stack 2x12 1x16

Lat Pull Down
70kg x12
80kg x10
90kg 2x8

SLDL
110kg x5
130kg 2x5

Power Shrugs from knee level
110kg x8
160kg x8
180kg x8

FUCKING AWESOME SESSION, IM DESTROYING PBS EVERY SESSION.

16

Sore as fuck still. Cardio tomorrow and then overhead pressing on tuesday. :smiley:

17

Push Press from rack

60kg x5
80kg x5
80kg x3
90kg x2
100kg x 1 - PB - piss easy.
110kg x1 - Fucking PB again.
115kg x0 - will get 115 next week easy.

Behind the neck push press
110kg 2x3

Snatch
60kg x1
65kg x1
70kg x1
75kg x1
80kg x1
85kg 3x0 - really want this. 100 before the year is out. :smiley:

Military Press
65kg x5
70kg x5
70kg 2x3

Single Arm DB Clean and Press
25kg x1 each side
30kg x1 each side
35kg x1 each side
40kg x0

DB Hammer Grip Clean and Hammer Grip Press
30kg x5
35kg 2x5

Seated Shoulder Press
70kg x6
80kg 2x4
75kg x4

Seated Behind neck smith press
50kg x8
60kg 2x5

Great session, went on a bit long if im fair. got no sleep last night so im very happy with my performance. :smiley:

18

Front Squats
20kg 2x10
60kg x5
80kg x5
90kg x5

100kg 5x5

Powercleans
80kg 3x3

Anderson style front squats, from just below where I squat to when im jerking
80kg x5
100kg x5
110kg x5
120kg x5
140kg x3

19

Deads tomorrow… fucking come on.

20

BB Dead
60kg x10
100kg x8
140kg x5

Axle Dead
140kg x5
180kg x2

180kg x9 in 75 seconds. Fucking pish. early morning training is not my forte.

Trap bar holds
230kg 2x10seconds

Kroc Rows
50kg DB 2x8, 2x5

Seated Row
3xFailure full stack

DB Curls
25kg 3x8

Decline Curls
15kg DB 1xfailure

Low Pulley Curl Drop Set
8 → 2 on the stack. to failure at each level.

fucking awful training. Im going to need to get up earleir and get in more food and water before i train tomorrow.