T Nation

What Would Be Best for Me?


#1

Hi! Im going to be competing in my first powerlifting competition in November and I want to be strong as possible for it. I am going mainly for the experience but I really want to get real strong and big for it...I know both are good, but what would be better for me...

current stats
5'5 135lbs male
Deadlift:420 www.youtube.com/watch?v=oPZ5ZkPlsa8
Squat: 290
Bench:230
OVHP: 140

5/3/1 for powerlifting (3/5/1)
Week 1 3x3 (just required reps on last set) + heavy singles
Week 2 3x5 (just required reps on last set)
Week 3 5/3/1 + heavy singles
increase pr
Week 1 3x3 (just required reps on last set) + heavy singles
Week 2 3x5 (just required reps on last set)
Week 3 5/3/1 (just required reps on last set) + heavy singles
deload
repeat

or

(beyond 5/3/1 with joker and first set last)
Week 1 3x5 (go all our on last set) + joker sets + First Set Last AMRAP
Week 2 3x3 (go all our on last set) + joker sets + First Set Last AMRAP
Week 3 5/3/1 (go all our on last set) + joker sets + First Set Last AMRAP
increase pr
Week 1 3x3 (go all our on last set) + joker sets + First Set Last AMRAP
Week 2 3x3 (go all our on last set) + joker sets + First Set Last AMRAP
Week 3 5/3/1 (go all our on last set) + joker sets + First Set Last AMRAP
deload
repeat

Or anything else you suggest? I'm really open to anything
Thanks!


#2

5/3/1 regular, boring but big, and a gallon of milk per day would do you well. Ed Coan was 5’4 and at his prime lifted in the 220lbs and later 242 lbs class so you’ve got plenty of time to grow.