Hey guys, you seem to be extremely helpful and knowledgable so hopefully you won’t mind helping me out on my run up to my first PL meet…
The meet is 20 weeks from today, I’m competing unequipped (just belt…) and drug free.
I’m 5’11, weigh 190-200lbs, bf%… not ripped, but not too sloppy (i don’t care that much)
My lifts as of now…
Squat: 120kg for 5 reps
Bench: 102.5kg for 2 reps
Deadlift: 170kg for 2 reps (with a smooth bar, i think a 180kg single was there…)
My goals are…
I don’t know how realistic they are but if I total 495kg i qualify to compete in the WDFPF world champs in Ireland next november, so that’s my pretty lofty goal.
I’m currently recovering from a small back injury and should be firing on all cyclinders in 4-6 weeks.
So for the 2-4 weeks in between i think i’ll just go 5x5.
I’m looking at going on a 12 week pre-contest cycle starting in January.
For Bench i think i’m going…
Warm up, work up to a 2rm, increase it by 2.5kg weekly,
Then go back to 3x5
Dumbell bench press: 10, 8, 6reps pyramiding the weight up
Flys: 2 sets of 10/12 reps.
I’m undecided about what to do for my squat.
As of now i’m following a fairly high rep work scheme (cos of my back), for example today i did Front Squats 6x10 with 70kg… and RDL’s 6x10 with 70kg, followed by some leg presses and 3x15 Pull Throughs.
So my questions are…
- How realistic is my goal?
- What do you think of my current ideas as regards Bench and DL?
- What assistance work should i be doing for tri’s and shoulders?
- Any suggestions for the squat??
No dobut I’ve left out some crucial piece of information so don’t bite my head off looking for it please
I would really appreciate any help that anyone could give, so thanks in advance.