I have my first powerlifting meet coming up on August 2nd. Today I got my pre competition workout schedule that starts today and goes all the way up to the meet. All of the weights and volumes are based on Prilephin’s table:
I’ve been using a similar plan for the past 7 weeks and didn’t make the gains I was hoping to make. I want to stay with this routine because the coach that laid it out for me knows a whole hell of a lot more about powerlifting then I do. The weight that the table lays out for me is usually fairly easy when working in the 70-85% range and I don’t feel like I get enough of a workout. Even when the weight gets heavier the reps get so low that I still don’t feel like I get that much of a workout.
I was talking to a trainer at the gym today when he mentioned that I should use the main lifts (bench, squat, deadlift) to “grease the groove” and use my assistance exercises to get stronger.
Now it makes a lot more sense. I should be focusing on form when doing the main lifts. Then when I move on to the assistance exercises that’s when the fun starts and I can work as hard as I like to build muscle and strength.
I feel a lot better about my training now that I understand more of what is going on.