T Nation

1st Meet 4 Months Out


#1

Hi, I’ve entered myself into a power lifting meet in April. And I’m after some advice.
I’m doing 5/3/1 after 6 months of SS. So far I’m loving it. The 5+/3+/1+ are great fun. And engage the competitive side of me.

My question revolves around the weeks before and after the meet. My plan had been to engineer a deload week before the meet. With regards to the workout, I was going to stick to the normal 5/3/1 template but reduce my assistance in the weeks leading up.
Week 1 75% assistance
Week 2 50%
Week 3 25%
Week 4 deload as per 5/3/1 programme
Compete.

After - I was gonna run the last meso again. I have a shoulder injury I don’t want to upset.
Does this sound about right?
I might be over thinking it. I’m only just totalling 500kg (1100lb) at the moment. So it’s not like I’m going to wreck myself. But I want to have a plan in place.

Btw
Any other advice - like on the day tips etc would be appreciated.


#2

Peak properly mane


#3

If you are determined to use 5/3/1 then use one of Jim Wendler’s peaking plans, because otherwise the whole program goes out the window. “5/3/1 for powerlifting” has a peaking plan, or you can see what @khangles is talking about in the thread that he linked.


#4

Thanks gents


#5

Learn the commands. And have fun.


#6

Make your openers something you can smoke. Seem it too many times people grinding weight in the back and miss openers or hit a hard opener and have no where to go after. Build a total and it’ll give you give confidence with each good lift. Confidence is a big part to being successful in a lift attempt.


#7

Yeah - I’ve been told get the first out should be easy. As in something you can do 4-5 reps with. I’m an ex rugby player so I know what happens in your head if your first touch is a poor one. You play with a monkey on your back the whole game. If I miss my first squat on my first meet… I can only imagine how bad that would be.


#8

If your gym has mirrors infront of the squat rack, it might be worth practicing judging depth without a mirror. I’ve only ever squatted in a mirror facing rack so its something I’m going to have to do before my first meet.

Also check your grip width, I only, by chance, had a measuring tape with me at the gym and found out I was too wide. I’d assumed the rings in tbe knurling were always set at legal width.