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I've been talked into doing a meet that is three weeks out and I have never started training so close. I'm not sure what kind of routine to to do where to even start. It's a push pull. my most recent raw bench was 325 for a single and 525 deadlift
3 weeks out help!
- Thread starter the small soldier
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training700
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Will state the obvious and focus on those two lifts and the auxiliary lifts for them and hit each one twice a week if can for next two weeks then deload week of and do a workout of each with lighter weight focusing on form and speed
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Ok so here is what you do. Since you are so close there is not enough time to gain anymore strength. There is alot of time to destroy progress so do not do anything crazy in an attempt to scavenge a pound or two. This week you need to find out what attempts your going to take. Work up to your opener and second attempts. Then on bench try a projected 3 rd attempt off a 2 board. For the 3 rd on dl I like to do a reverse band dl with light bands to allow you to feel the weight but not kill you. 2 weeks out warm up and work up to your opener and shut it down. Your last week just go in and do like light blood pumping work. Up until the last week still train assistance work. Cut out everything a few days before except some foam rolling and stretching. Then go into the meet and hit a pr.
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thanks man that sound soild. Since I wasn't prepared I'll be keeping my attempts modest and try to get all 6 lifts. opening with 295 with bench to get an easy opener, 2nd will be 305 3rd will be 325
DL will open with 475 for easy opener, 500 2nd and 525 for a 3rd
actually may do 500 then 525 I might not have much gas left but then again it's not a full meet... any suggestions I don't do many push pull meets mostly full PL
The openers are throw away lifts that dont matter but serve as a confidence booster. I open with my last warmup and the 2 nd attempt is my goal. If I miss it I get another shot, if I get it I get to take a shot at a new weight thats within reason. So if 325 on bench is your goal than Id go 275, 325, 335-350 depending on how you feel. On dl 450, 525, 550. Just dont overestimate your ability on the last attempt, and dont be a pussy either. If your training has been solid to this point there is no reason after taking a deload week that you shouldnt pr. After you weighin eat everything in site to try and gain some weight.
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good advice. bench im gonna open with 285, DL with 475, I normally compete at 198, but being about 205 I didn't feel like cutting weight. I've been eating like a madman I have so many calories I have to play with in the 220 class. I know many of the guys at 220 will be first timers at this meet I'll actually have an upperhand. Meet starts 0900 on saturday I'm pumped and readY!
After you weigh in friday load up on sodium and get bloated. Drink lots of water and sports drinks to get hydrated. You should easily be able to gain 5-10 lbs of water weight on friday. You wanna come in as heavy as possible to make up the difference. Most 220 are cutting from 230+ and on meet day will out weigh you by a good 20+ lbs. I know of guys who cut from 250 to lift 220. So give yourself every advantage you can and good luck.
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all good advice thanks a lot. I took third in the deadlift!
Nice job man!
What were your goals?and did you hit your numbers? Great job on 3 rd I hope this inspired you to compete again.
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I'm competing again in july! My goal was 500+ on deadlift I pulled 530 at a weight of 206 and I benched 314, missing 330 because I "lifted my ass (very slightly) My goal was to break 300 so I achieved both.
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