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deeder
09-12-2006, 10:05 PM
Hey everyone!

I'm doing my first power lifting competition on October 14th! I'm so psyched for it! I trained a little with a guy who has been competing for a few years and he pointed me to Korte's 3x3 routine to get ready for the competition. I started it last week. However, I only had 6 weeks instead of 8 until the competition date. So here's what I did last week and what I'll be doing until the competition. Any comments/suggestions/whatever are more than welcome!!!

I've cut out week two and six because I started this when I got back home for school and there was only six weeks until the competition:


.................Monday..................Wednesday....................Friday
Week 1 *Last Week*
............Squat 5x5 -- 159.5.....Box Sq 8x5 -- 137.5....Squat 5x5 -- 159.5

............Bench 8x6 -- 145.......CGB 6x6 -- 145...........Bench 5x6 -- 145

............Dead 6x5 -- 200........Dead 7x5 -- 232........Dead 8x5 -- 232


.................Monday..................Wednesday....................Friday
Week 3 *This week*
.............Squat 7x5 -- 170.5.....Box Sq 6x5 -- 148.5....Squat 5x5 -- 170.5

.............Bench 7x6 -- 155.......CGB 5x6 -- 155...........Bench 5x6 -- 155

.............Dead 5x5 -- 216.........Dead 7x5 -- 248..........Dead 7x5 -- 248


.................Monday..................Wednesday....................Friday
Week 4 *Next Week*
.............Squat 8x5 -- 176.......Box Sq 5x5 -- 154......Squat 5x5 -- 176

.............Bench 7x6 -- 160......CGB 5x6 -- 160...........Bench 5x6 -- 160

.............Dead 5x5 -- 224.......Dead 5x5 -- 256 ..........Dead 7x5 -- 256


.................Monday..................Wednesday....................Friday
Week 5 *Week of the 25th*
.............Box Sq 3x3 -- 165....Squat 3x3 -- 165.........Squat 1-2x1 -- 220

.............Bench 5x4 -- 150....Bench 1-2x1 -- 200......CGB 5x4 -- 150

.............Dead 1-2x1 -- 320....Dead 3x3 -- 240..........Dead 3x3 -- 240


.................Monday..................Wednesday....................Friday
Week 7 *Week of the 2nd*
.............Box Sq 3x3 -- 165....Squat 3x3 -- 165.........Squat 1-2x1 -- 247.5

.............Bench 5x4 -- 150.....Bench 1-2x1 -- 225......CGB 5x4 -- 150

.............Dead 1-2x1 -- 360....Dead 3x3 -- 240 .........Dead 3x3 -- 240


..................Monday
Week 8 Week of the 9th*
.............Box Squat 3x3 -- 165

.............Bench 5x4 --150

.............Dead 3x3 -- 240

Saturday of Week 8 is the competition.


Another question while I'm at it... I'm currently about 175lbs. The weight categories are 165lbs (75kg) and 181.5lbs (82.5kg). I'm thinking I should cut down to get into the 165lb category rather than doing a bulk and staying in this category. I maintain my strength very well during cuts so I'm not afraid of that. Should I try to actually shed all that weight before the competition or should I shed about 5 lbs and not eat the evening before/don't drink much water... There are 2 hours between Weigh in and lifting where I can eat 10lbs of protein bars, gatorade, etc.

Thanks in advance wbb!

Edit:
Wow... the formating that I spent so long doing on my routine didn't work at all... Enjoy the new and improved dotted formatting :p

NASAKYCHAIRMAN
09-13-2006, 05:47 AM
I would suggest that your openers be a weight that you can do @ least 3 reps with.

Don't be bothered with trying to cut weight for your first meet. Just compete in the 181 class.

Drink a lot of H20 throughout the competition.

Have fun with your meet & enjoy the journey.

J.T. HALL

Hazerboy
09-13-2006, 02:52 PM
Yeah if its your first competition I would not worry about cutting weight. Using it as a learning experience.

Plus, you can really only absorb about 4 lbs of water weight in a two hour period. You may be able to eat 10 lbs of food/water, but all that will happen is that you'll feel very, very bloated. Oh, and you would have to have a pretty accurate scale to do a successful cut; their scale may be a pound more or less than yours, which can be devistating.

deeder
09-13-2006, 09:27 PM
Yeah if its your first competition I would not worry about cutting weight. Using it as a learning experience.

Plus, you can really only absorb about 4 lbs of water weight in a two hour period. You may be able to eat 10 lbs of food/water, but all that will happen is that you'll feel very, very bloated. Oh, and you would have to have a pretty accurate scale to do a successful cut; their scale may be a pound more or less than yours, which can be devistating.

Yeah I never really considered that their scale could be different... You guys are probably right anyway... It'd be more trouble than it's worth to cut for my first comp.

deeder
09-13-2006, 09:28 PM
No comments on the routine? Good or bad as competition prep?

Clifford Gillmore
09-14-2006, 04:46 AM
What are your 1RMs/3RMs looking like deeder?

Guido
09-14-2006, 09:41 AM
Congrats on having the courage to compete! Once you do it you're gonna be hooked!

deeder
09-14-2006, 10:00 PM
What are your 1RMs/3RMs looking like deeder?

I haven't maxed for about 3 months. I was working out of province for the summer and there was about 5 weeks where I didn't get to a gym at all. The rest of the time I was doing my regular routine.

Anyway, to answer your question. Last time I maxed I hit 225lbs on bench, 385lbs on dead and 260lbs on squat. I think my bench press will have gone down the most..

Westsidemonster
09-17-2006, 04:23 AM
I'll be competing this October for the first time ever! I'll be competing in a drug tested competition, in the 181lbs category, so far I have done a 455lb squat in the gym, a 475lb deadlift and a 405lb bench press with the bench shirt. The rules are strict, and I'm gonna be nervous as hell, lol. My coach is not having any mercy on me, he is making me work out really hard! I mean brutal work outs! :mad: :clap: