I’ve decided to participate in my first powerlifting meet in Spring 2015 which is the USAPL Texas State meet. For that last few month’s, I’ve been using 3/5/1 with a single at training max. For next cycle in about two weeks, I was going to start adding FSL’s with pauses on the Squat and Bench in addition to the Jokers at TM. For accessory work, I was just going to do Pro 5’s with another lift such as block pulls on Squat day and Front squats on Deadlift day. I’ve played with different schemes for a while and I feel good about this set up and don’t expect to post mind numbing numbers since I’ve only been lifting consistently for 11 months.
So, I guess my real question is should I stick with this format or is there some other tweak this or just any advice in general.
Follow the program as written you are still a ways out, I would stay away from block pulls ,consider deficit pulls and would not use jokers until 8 weeks out and use them as your opener and second.
I feel like anything you believe in (such as what you have written out) will work. From an outside perspective though your exercise selections seem sound.
The only thing I did special was add a single at 100% TM 8 weeks out and at 4 weeks out I added knee wraps and did singles above TM to feel out how much they added.
I opened with my current TM, my second lift was my current 1rm and my third was a new PR.
Week 11 is just 5/3/1 sets and reps with no other work done and week 12 is a testing (meet) week.
I am programming the template so that my meet falls on week 12 (the meet being on a Saturday). So what do I do week 12? What’s the best way to go about it?
Rest on week 12. The taper and rest cause your body to super-compensate. Your body is accustomed to recovering from a certain training load and when you reduce the load it temporarily over-recovers.
What I did the week prior to competing was load up some light bars (225/135/225 respectively) and do 10 easy singles (minimum 1 minute between sets) to drill my setup/walkout. I found it helped mentally prepare me without adding too much fatigue.
[quote]some_dude wrote:
Rest on week 12. The taper and rest cause your body to super-compensate. Your body is accustomed to recovering from a certain training load and when you reduce the load it temporarily over-recovers.
What I did the week prior to competing was load up some light bars (225/135/225 respectively) and do 10 easy singles (minimum 1 minute between sets) to drill my setup/walkout. I found it helped mentally prepare me without adding too much fatigue. [/quote]
Thanks man. Focusing on set up/walkout sound like a great idea!