Powerlifting Competition Preparation

Introduction

• Preparing for first powerlifting competition at the end of June.
• Motivation: Prove natural status, not just participation.
• Target lifts: Bench 180 kg, Squat over 200 kg, Deadlift 270 kg.

Training Background

• Experience mainly in bodybuilding over the past 10 years.
• Lack of expertise in powerlifting programming.

Coaching Assistance

• Assistance from Shane, sister's boyfriend, an elite underage powerlifter.
• Custom six-week strength building program designed by Shane.

Training Program Overview

• Duration: Six weeks
• Frequency: Four workouts per week
• Focus:
  • Day 1: Back Squats, Close Grip Bench Press
  • Day 2: Regular Bench Press
  • Day 3: Pause Squats
  • Day 4: Deadlifts

Program Details

• Projected One Repetition Maximum (1RM):

  • Training weights based on a percentage of estimated 1RM.
  • Slight overload incorporated for progression.

• General Progression:

  • Start at 70% of estimated 1RM for major lifts (Squat, Bench, Deadlift).
  • Weekly increase of 5% in weight, decrease in reps.

• Close Grip Bench Press:

  • Start at 70% of 1RM, increase by 2% weekly.
  • Weeks 1-3: 6 sets of 3 reps.
  • Weeks 4-6: 5 sets of 2 reps.

• Pause Squats:

  • Start at 74% of projected 1RM for pause squats.
  • Weekly increase by 2%.
  • Consistent scheme: 5 sets of 3 reps.

Training Principles

• Specificity:

  • Importance of getting accustomed to heavy weights.
  • Each repetition mimics competition conditions.

• Discipline:

  • Resist adding extra weight prematurely.
  • Perfect technique adhering to international standards.

Bodybuilding Integration

• Incorporate bodybuilding exercises post-powerlifting sessions:
  • Squats followed by leg exercises.
  • Bench Press followed by chest, shoulders, triceps.
  • Deadlifts followed by back and biceps.

Priority Setting

• Focus solely on powerlifting for the next 6-8 weeks.
• Avoid distractions from other sports or training styles.

Conclusion

• Goal: Maximize performance on competition day in Galway, end of June.
• Commitment: 100% effort into powerlifting sessions for optimal results.