hey everyone, its gonna be my first time entering a meet this year, and i was wondering how to prep for it. the meet will be around july, and im planning to enter the under 59kg weight category. currently im weighing in at around 61-62kg (136lbs)
My 1RMs from last 2 mths ago are
deadlift - 150kg (330lbs)
squat - 120kg (264lbs)
bench press - 85kg (187lbs)
i can probably do more for all three now, but i havent really tried maxing out on my 1RMs cause im currently doing 5/3/1, and im now on my 2nd cycle.
my question is, when should i start doing doubles/triples work? and how should the sets be like, and should i still do assistance, and how many times a week should i do them? and when should i start cutting down, how far away from the meet?
id appreciate all the help i can get, its my first meet and im really lost as to how to train up for it lol.
Keep it simple. Just run 5/3/1 the way you’re doing it right now and make it where your deload falls the week of the meet. Its your first meet and you won’t be setting any records so I wouldn’t worry about cutting any weight either.
If you wanted to make any changes, you could eventually do 531 powerlifting (3/5/1) and do some singles at your training max on the 3 and 1 weeks as you get closer to the meet. If you havent read the powerlifting manual yet I suggest you do so.
Best of luck and just remember that first sentence; keep it simple!
I agree with the above. Keep running 5/3/1 up until a week before. As to the “when should I be doing doubles/triples” as you increase your TM each cycle, it probably will work itself out that you are getting doubles and triples on your 1+ week around then anyway. Also, make sure you are squatting to depth leading up to the comp and get some paused bench work in. Open light and enjoy the experience.
[quote]rafsanjaniii wrote:
hey everyone, its gonna be my first time entering a meet this year, and i was wondering how to prep for it. the meet will be around july, and im planning to enter the under 59kg weight category. currently im weighing in at around 61-62kg (136lbs)
My 1RMs from last 2 mths ago are
deadlift - 150kg (330lbs)
squat - 120kg (264lbs)
bench press - 85kg (187lbs)
i can probably do more for all three now, but i havent really tried maxing out on my 1RMs cause im currently doing 5/3/1, and im now on my 2nd cycle.
my question is, when should i start doing doubles/triples work? and how should the sets be like, and should i still do assistance, and how many times a week should i do them? and when should i start cutting down, how far away from the meet?
id appreciate all the help i can get, its my first meet and im really lost as to how to train up for it lol.[/quote]
There is an 8 week pre-meet protocol in the powerlifting version for 531.
Unless you are doing Joker sets on a regular basis, I would run 531 all the way up to 4 weeks out; then I would continue a normal 531 cycle (4 weeks out) but stay away from maxing reps on the last set. Instead, do the required reps only and add in some joker singles. Practice those singles explosively w/ competition form and commands. DO NOT MISS SINGLE REPS. This can give you an idea over the next few weeks of where you’re at in top end strength. The week of the meet, do a de-load: Monday squat and Wednesday bench or you could take the week off. I personally don’t do well taking a whole week off. Keep the bodybuilding and volume stuff low. Allow your body to go into the meet health and fresh.
531 is all you really need. Just have to make some slight tweaks to make it work before the meet.
Good luck!