Gettin ready for competition

[ironmanlifter62]

Ok, so here I am, 15 years old, 6 foot 1, 205 lbs. I need to get ready for my powerlifting competition coming up at the end of March. I have been training my ass off for the past three months, not getting very far. I am benching 220, deadlifting about 350 and squating a measly 300. I am in rehab right now because I blew out my knee during this past football season and tore a lower back muscle at my competition last year. My routine is kind of complex, it is constructed of basically every kind of exercise known to man over a four-day schedule. And it is a 5X8 program. If you guys could help me out here, I'd appreciate that. My goals are bench-235 deadlift-400 squat-350.

[mark]

If you're still in rehab trying to get full function and mobility back then back off on everything else and RECOVER!
You can't do shit if you're body isn't healed and recovered. If your knee and back are still injured, or in the recovery process, that alone could be what's limiting your strength. Here's a tip, if you recover from your knee and back, you'll get stronger quicker in the long run.

If you are recovered from both, and can lift correctly without any issues, why are you still in rehab for starters? Secondly, if you want to get stronger, focus more on the 3 lifts. Doing everything under the sun in a single week is just not smart. You actually need to RECOVER to get stronger from your training.

If you want to get stronger, dump the 5x8. That ain't going to do shit for getting you strong.

On your heavy bench day do this:
Bench Press
week 1: 5 sets of 5 pyramiding up in weight each with the last set being a grinder
week 2: 3 sets of 3 pyramiding up in weight each set with last set being a grinder
week 3: 5 singles with 90% of 220... add 5-10lbs each time you come back to this week

Rack Lockouts- ROM should be about 3-5 inchs
work up to a 3rm or 5rm

Pull Ups
your BW for 3-5 sets


For you heavy Squat and Deadlift day do this
Squat
Same weekly progression as bench

Deadlift
80-90% for 5-8 singles

Weighted Sit Ups
Use a 10 or 25lbs plate behind your head for 4 sets of ever how many reps



Light Bench day:
DB Bench Press with Palms Facing
2-3 sets of 12-15 reps

Rear Delt Work
2 working sets of 8-12reps

DB Tri Ext
2 working sets of 8-12reps

Pull Downs
3 working sets of 8-12 reps


SQ/DL Assistance Work Day:
RDLs
3 EASY-MEDIUM sets of 8-12

1 Arm DB Rows
3 sets of 15-20 without straps

Shrugs
3 sets of 12-15reps

Weighted Oblique Work
3 sets of 15-20reps



Weekly schedule should probably look like this:
-Heavy Sq/Dl
-Day Off
-Heavy Bench
-Day Off
-Sq/Dl Assistance work
-Easy Bench
-Day Off


Take my advice or get hurt, your choice,
mark

[Powerfreak]

Ok, so here I am, 15 years old, 6 foot 1, 205 lbs. I need to get ready for my powerlifting competition coming up at the end of March. I have been training my ass off for the past three months, not getting very far. I am benching 220, deadlifting about 350 and squating a measly 300. I am in rehab right now because I blew out my knee during this past football season and tore a lower back muscle at my competition last year. My routine is kind of complex, it is constructed of basically every kind of exercise known to man over a four-day schedule. And it is a 5X8 program. If you guys could help me out here, I'd appreciate that. My goals are bench-235 deadlift-400 squat-350.

You are doing waaaaaaaay to much. Sometimes less is more.

[BIG45s]

If you're still in rehab trying to get full function and mobility back then back off on everything else and RECOVER!Very sound advice. Having pushed it too hard in the past when I should have rested I can speak from experience REST and RECOVER.


You are doing waaaaaaaay to much. Sometimes less is more. I definately agree. Early in the game keep things simple working with mainly BIG compound movements. There will come a time when you need to address specific weaknesses but you should be able to go far before reaching that point.


Peace



BIG45s