Hello everyone. I’m about to do my first powerlifting meet on Sept 9th. I’ve been lifting on and off my whole life but have been very serious about it for over a year now. I’ve overcome my shoulder injury and surgery which feels great. I have been strength training for about 5 months now. I have started with 5/3/1, the cube, west side, squat everyday programs. I’ve found that I respond best to Jesse Norris’s split routine except I can’t do 7 days a week like him. On the 7th day, my cns is fried. I’m going to continue with his routine as my numbers are climbing pretty quick. I don’t juice and don’t plan on it. I think I’m going to find a coach to tighten up my forms a bit. My best paused bench is 315 and 325 with a touch and go. Best wrapped squat is 455 and 405 wrapless. I attempted at 455 deadlift to no avail. Best pull was 405 and I feel like I have more in me. Because I now know my PRs from thus week, I can create my spreadsheets. I have some questions with how I should create my program.
Monday: Bench, Tris and Deadlift
Tuesday: front squat, OHP
Wednesday: accessories, mostly back, calves, rear delts and heavy ab work.
Thursday: heavy bench with 5 second pauses that are one inch from the chest, front delts and deficit deadlifts.
Friday: Squat, hamstrings, leg press, glutes
Saturday: back, biceps, rear delts and farmers carries, Heavy ab work.
- Should I do a light week next week because I hit PRs? Or should I got with how I feel?
- I normally go with high bar squats, should I transition into low bar? Can squatting shoes with a raised heel work for low bar squats?
- I normally deadlift without shoes on, are they required? If so, what shoes are best? I don’t like chucks.
- What are the best shoes for benching in? I have a pair of squating shoes that have a raised heel, will that work?
- Finally, the last week before the meet, should I deload? How should I do this?
Thanks for the help.