Preparing for powerlifting competition

Training Training Logs
1

Hey everyone. Trying to prepare for powerlifting competition after long time of not competing. Planing to compete in gear. But I’m only competing in knee wraps. So I wonder what you think of my plan on doing this kind of workout ?

My raw max:

Squat - 220

Bench - 145

Deadlift - 235

Week 1

Sunday – Squat Focus

Squat (with wraps): 200×3 (top set, RPE regulated)

Back-offs: 2×6 @ 170 kg

Paused squat: 3×4 @ 150 kg

RDL: 3×8 @ 125 kg

Hanging leg raises: 3×12

Tuesday – Bench Focus

Bench press: 120×3

Back-offs: 2×6 @ 105 kg

Board press (2-board, lockout emphasis): 3×5 @ 125 kg

OHP: 3×8 @ 55 kg

Pull-ups: 4×max

Thursday – Deadlift Focus

Deadlift: 200×3

Back-offs: 2×6 @ 170 kg

Paused deadlift: 3×4 @ 160 kg

Barbell row: 3×10 @ 85 kg

Plank: 3×1 min

Week 2

(+5 kg on top sets & back-offs, back-offs 2×5)

Sunday – Squat

Squat: 205×3

Back-offs: 2×5 @ 175 kg

Pin squat: 3×4 @ 160 kg

RDL: 3×8 @ 130 kg

Cable crunch: 3×15

Tuesday – Bench

Bench: 125×3

Back-offs: 2×5 @ 110 kg

Board press (2-board): 3×5 @ 130 kg

DB incline press: 3×8 @ 40–42 kg

Pull-ups: 4×max

Thursday – Deadlift

Deadlift: 205×3

Back-offs: 2×5 @ 175 kg

Paused deadlift: 3×4 @ 165 kg

Barbell row: 3×10 @ 90 kg

Side plank: 3×40 s/side

Week 3

(+5 kg, top = double, back-offs 2×4)

Sunday – Squat

Squat: 210×2

Back-offs: 2×4 @ 180 kg

Paused squat: 3×3 @ 165 kg

RDL: 3×8 @ 135 kg

Hanging leg raises: 3×12

Tuesday – Bench

Bench: 130×2

Back-offs: 2×4 @ 115 kg

Board press (1–2 board): 3×3 @ 135 kg

OHP: 3×6 @ 60 kg

Pull-ups: 4×max

Thursday – Deadlift

Deadlift: 210×2

Back-offs: 2×4 @ 175 kg

Block pull (below knee): 3×3 @ 185 kg

Barbell row: 3×8 @ 90–95 kg

Plank: 3×1 min

Week 4

(+5 kg, top = double, back-offs 2×3)

Sunday – Squat

Squat: 215×2

Back-offs: 2×3 @ 185 kg

Pin squat: 3×3 @ 170 kg

Weighted dips: 3×6 (+20–25 kg)

Cable crunch: 3×15

Tuesday – Bench

Bench: 135×2

Back-offs: 2×3 @ 120 kg

Board press 3×2–3 @ 140 kg

DB incline press 3×8 @ 42–45 kg

Pull-ups: 4×max

Thursday – Deadlift

Deadlift: 215×2

Back-offs: 2×3 @ 180 kg

Paused deadlift: 3×3 @ 170 kg

Barbell row: 3×8 @ 95 kg

Side plank: 3×40 s/side

Week 5

(+5 kg, top = single, back-offs 2×2)

Sunday – Squat

Squat: 220×1

Back-offs: 2×2 @ 190 kg

Paused squat: 2×2 @ 165 kg

Hanging leg raises: 3×12

Tuesday – Bench

Bench: 140×1

Back-offs: 2×2 @ 125 kg

Board press 2×2 @ 145 kg

Pull-ups: 3×max

Thursday – Deadlift

Deadlift: 220×1

Back-offs: 2×2 @ 185 kg

Week 6 – Opener / Comp Week

Sunday – Opener rehearsal

Squat: 205×1

Bench: 130×1

Deadlift: 205×1

Back-offs sets are skipped.

Tuesday

Technique work only: 2×2 @ 55–60% squats and bench. Quick session, leave fresh

Wed–Sat

Rest, mobility, activation, sleep

Sunday – COMPETITION :rocket:

Heavy triples/doubles/singles on bench are done with pause. Back offs or board press are regular reps, controlled.

1 Like
2

Are units pounds or kilograms?

Does this mean that it is a support gear legal meet?
And you are only going to be using knee wraps?

4

Units are in kg. And yes, it’s competition with supportive gear and I’ll only be using knee wraps.

5

I know time is too short, but you could easily find an extra 20kg on your squat within a month with a single-ply squat suit.

6

I found that training singles didn’t benefit my strength.

7

Yes I know that having squat/deadlift suit would give my squat and deadlift a bit of a boost, as well as bench suit/shirt. But i don’t have them