I’m currently looking to compete in another PL competition in about 4 months and I’ve been looking for an article (or a few) that gives a good baseline on how to train for this without too much hypertrophy, and possibly losing fat weight.
I recently read the “Strength-Focused Mesocycle” by Chad Waterbury, and plan on using this for the next 4-6 weeks (I might go longer than 4 just because there are a couple of excersizes I’ve never done before and I might need some time to get used to them).
But I was hoping to work on building a routine to use as I get closer to competing in Squats, Deads and Bench.
I’ve competed before weighing 148 lbs and was able to get 335Bench, 415Squat, and 425Dead, but that was over 3 years ago.
I’ve since gained 32 lbs and started to actually lose my chest and looked middle aged (I’m 26 now). That was about 1.5 years ago and I’ve recently lost 20 lbs and 5" from my waist (from 40" to 35").
So now I’m 160 and I don’t realy know my maxes since I haven’t maxed out in a long time, but my bench is at 265 for 6, squat is at 295 for 8 and deadlift (using 25lb plates to get lower) is at 275 for 10. I can still afford to lose fat (around 10 lbs), but being a light weight I want to be able to get the best numbers pound-for-pound as I can in the next 4 months or so, so I don’t want to gain too much muscle weight (if I can help it).
Any help is greatly appreciated!