I am not a powerlifter, so take my words for what it is.
Depends a bit of the goal you care the most about.
1: T-ransformation
2: winning the meet.
If you want to place the best possible at the meet, you might want to look at previous meet numbers. If the 198 guys are much stronger than you (i doubt, you a strong mf) and the bigger guys aren’t. Well then sign for the big class.
But if you’re in for the T-ransformation then cut and see where you land.
I think a 7 lbs cut (on top of a cut) requires some trial first and knowing what to expect.
Thanks man! I appreciate the input. Here are the results from last year (same meet):
Wt class
Weight
Age
SQ Kg
BP Kg
DL Kg
Total Kg
Wilks Total
90kg
89.8
29
280
175
290
745
476.13
90kg
88.6
24
220
122.5
242.5
585
376.506
90kg
89.9
21
195
122.5
225
542.5
346.549
90kg
89.6
19
185
120
215
520
332.696
90kg
86.9
19
172.5
107.5
187.5
467.5
304.015
90kg
89.9
23
260
0
260
0
0
Wt class
Weight
Age
SQ Kg
BP Kg
DL Kg
Total Kg
Wilks Total
McC Total
SQ Lbs
BP Lbs
DL Lbs
Total Lbs
100kg
97.6
36
312.5
197.5
227.5
737.5
453.341
688.9
435.4
501.5
1625.9
100kg
93.2
24
242.5
162.5
252.5
657.5
412.647
534.6
358.2
556.7
1449.5
100kg
99
32
215
150
295
660
403.326
474
330.7
650.4
1455
100kg
99.6
24
252.5
155
250
657.5
400.812
556.7
341.7
551.2
1449.5
100kg
92.1
28
195
150
237.5
582.5
367.616
429.9
330.7
523.6
1284.2
100kg
99.9
27
195
140
255
590
359.192
429.9
308.6
562.2
1300.7
100kg
99.3
26
227.5
115
245
587.5
358.551
501.5
253.5
540.1
1295.2
100kg
99.9
29
190
160
232.5
582.5
354.626
418.9
352.7
512.6
1284.2
100kg
98.5
27
190
125
227.5
542.5
332.173
418.9
275.6
501.5
1196
100kg
97
29
185
120
222.5
527.5
325.098
407.9
264.6
490.5
1162.9
100kg
95.5
20
165
122.5
220
507.5
314.955
363.8
270.1
485
1118.8
Conservatively, I would hope to be able to hit:
350lbs on bench (~160kg)
600lb DL (sumo is stronger than my conventional) (~275kg)
500lb Squat (~230kg)
So a 1450lb/665kg total. I think I could still hit these numbers at 90kg bodyweight which would put me second to a monster in the field. If I fill out the 220lb class I would have to put up some PRs to finish top 3. I’m unsure of my priorities at this time lol I’ll have to think about it.
That’s a no brainer
go for the cut down to 200 - 202, that’s about a pound a week, and then the last cut should be doable.
AND you’re more than in for the T-ransformation.
Try the 2 week deficit, 2 week maintenance that were here on TN about a month or more ago. Seems like good theory.
But for what to do: wait for the big experienced boys around here to chime in
Definitely didn’t mean it as such brother. I train similar to you, yes, but I outweigh you by probably 30 pounds, am immensely weaker than you, am injury ridden, and far from the level of masochisim. You know I love you, boy.
Taking things out of context and feigning offense is one of my primary forms of entertainment.
For example, my skin is obviously quite light. My mother is African, Portuguese, and Pacific Islander. So I claim those races, and i live in rural U.S.A. Occasionally people around me will say something that potentially could be taken as racially insensitive, and I pretend to take great offense.
Maybe I need more hobbies.
DONT!!! It slipped to its strongest point. You could blame your lack of trust in it though
Next time grind that rep and make your grip fail if it is going to.
One of the reasons I teach a looser or lower grip for Hook grip is because that lowest or loosest position is the strongest position with Hook grip. Every time somebody deadlifts (or even does the Oly lifts) with Hook grip your grip either starts there (correctly IMO) or ends up there (painfully) but I have yet to see a Hook grip break…even with callous’s gone.
The other 2 reasons are it is less painful and you take advantage of a longer arm thus shortening the ROM.
Oh you wonderfully kind Canadians, that is not a temper tantrum or anger issues hahaha
Cut to 205 and a 7lbs water cut is nothing.
Having said that my honest best advice is dont worry about being competitive. Worry about going 9 for 9 and give yourself a bench mark to build off of.
Go in whatever class you’re at 24 hours out. Seriously, it doesn’t matter. You’ll have a decent shot at a podium in either the 198s or 220s unless some serious monsters compete. You’re looking at something like 550/375/625 yes?
That’s definitely the route I’m leaning towards. Maybe that will be my plan, but if weight isn’t dropping like I’m hoping, I’ll just roll with the big boys.
Hmm, you didn’t miss the part about it being a flexed bicep did you? lol
I have a severe lack of trust in it, I just need to put some more time in at the heavier weights with it. ASAP.
Haha! That was just pure rage by our standards!
I think this is the route I’m going to try and attack because every single bone in my body is competitive.
Sometimes I wish I could turn it off.
This is a good point though. I do need to probably start thinking about some sort of peaking program…
They did just announce that weigh ins are 9am-12pm and 2pm-5pm the day before the competition. So this does give me some flexibility to do a decent water cut and be back to 100% by comp day.
Yea, pretty much other than the squat (thinking 515-525lbs). I’d be happy with the other two lifts.
Does anyone know how strict they are on the numbers you put down for your openers? Or is this more just to give them an idea of the order or flights?
Same for the weight classes, they make me specify, but what if I can’t make the 90kg, can I still compete as a 100kg? Or vise versa, I put 100kg and then if I make 90kg they put me down one? (sorry if this is a stupid question, I’d hate to fuck up my first comp due to a clerical error)
NOTES:
There is a spot for selecting tested or untested, but they did announce that this comp will strictly be an UNTESTED comp. So 8 week cycle here we come. Jk.
Gym & Coach Name: “Basement & TNation” will probably be the most appropriate answer for this field.
@BOTSLAYER I see where you’re coming from, and I can see how it would work except from where I sit there are a few caveats.
First, I’m not sure how well I’d react to comp squatting twice a week. That isn’t something I’ve ever done. When I squatted twice a week, one day was always a variation, and light; except around four to six weeks out, when it was both days comp squat but one very light.
Second, add in the DL to that twice weekly comp squatting and I think there’s a pretty high risk of things going south.
I like the idea of forcing a stall to recover and come back stronger, because that’s effectively what Greg programs (except he takes us to the brink of stalling, then pulls back just enough so we don’t and then we go again). I think there may be better and/or safer ways to do it. For instance, squat once once a week but squat, do a hard variation, then another hard variation all in one day. Same for DL. If squat is heavy, that week DL is light. When a lift is light, accumulate fatigue through cutting rest periods, etc. The rest of the volume you use to bring up weak points.
I shouldn’t have said stall. Those last 1+ workouts are around 90% so you should still be getting 2-3 reps. More if you had a gainz spurt. (In the traditional confines of 531+ I think that is stalling though?)
As for the frequency and assistance all that can be adjusted however he sees fit. I just wanted to give an example of tapering and peaking and since he is a fan of 531+ and that is one of my go to periodizations it was a quick sheet to make.
Well things just got awkward lol Just blame genetics
That’s the plan brother!
DUDE! This is awesome, thanks a ton. I appreciate you putting that together man.
I’m getting excited just looking at it, and I understand it! haha.
This is a good point. I’ve been squatting twice a week off and on, but like you said one is typically a lighter weight/higher rep day. I’ve also been doing the same with deadlift (twice a week). But if I cut back on assistance to just pre-hab for the main lifts (higher rep work), and cut out my OHP and the extra day of deadlifting, I might be alright.
I can see myself getting a little worn out approaching the end of this program when %1RM is getting high, and my bodyweight is getting low (towards the end of the cut towards 198lbs).
QUESTIONS:
Weigh-ins are the day before from 9am-12pm and 2pm-5pm. Are you typically allowed to weigh-in as many times as you want during this period?
Eg. If I go in a 9am and weigh-in at 201lbs. My old gym (YMCA) is just 10mins away from weigh-ins and I could go sit in the sauna for a couple hours and come back to make weight?
I plan to pull sumo in this competition as I’ve been able to hit much better numbers with it. I’ve been training conventional more often (recently) as I feel it is the better overall builder of size/strength for me. Should I perform these entire 12 weeks with my comp pull (sumo)? Or wait until the 3 week peak to start using sumo?
That is an awesome plan, just cruised it through reading.
It looks simple and easy to understand.
I’m not competing, other than against my self, this is certainly something I’m going to try.
ONE question, you do only the main lift as a +set and no FSL or back off.
Thanks man
