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View Full Version : 27 days left - routine help please - 1st competition



Bob
11-12-2006, 08:22 PM
OK, I going to compete in my first PL contest on Dec. 9th.. 27 days from today. I could really use some help with your best recommendations on what to do before then. Of coarse, real life events like business travel and the Thanksgiving holiday are in there.. so I've tried to accomodate. Competitors comments especially welcome and appreciated.

Last 5 days Workouts:

Wed: DE Squats & ME Bench
Thur: DE DLs & ME Traps
Fri: Light Upper Back & Abs
Sat: light cardio
Today: Squats - Couple of heavy Singles, Walkouts
Next 27 Days:

Mon-Nov. 13: - Heavy DL Singles, Heavy BP Single
Tues-Nov. 14: Biz Travel
Wed-Nov. 15: Biz Travel Hotel Light Cardio & Abs
Thur-Nov. 16: Biz Travel Hotel Stretching & Pushups
Fri-Nov. 17: Biz Travel Hotel Light Cardio
Sat-Nov. 18: DE Squats Light Upper Back
Sun-Nov. 19: DE BP & Heavy Abs
Mon-Nov. 20: DL reps - medium weight, maybe a 20 repper
Tues-Nov. 21: Light Upper Back - including Traps - perhaps some OLs
Wed-Nov. 22: Squats 20 rep session - light abs
Thur-Nov. 23: Thanksgiving-Gym closed - Charity work all day
Fri-Nov. 24: Family all day event
Sat-Nov. 25: Heavy ME BPs & Med Upper Back
Sun-Nov. 26: Heavy ME DLs & Heavy Abs
Mon-Nov. 27: HEavy ME Squats
Tues-Nov. 28:Biz Travel
Wed-Nov. 29:Biz Travel Hotel Light Cardio & Abs & Pushups
Thur-Nov. 30:Biz Travel Hotel Light Cardio & Stretching
Fri-Dec. 1:Biz Travel
Sat-Dec. 2: DE Squat & DE BPs
Sun-Dec. 3: Light DLs - just to flush out any tightness
Mon-Dec. 4: Med Upper Back
Tues-Dec. 5: light BP & light Abs
Wed-Dec. 6: Rest - Light Stretching
Thur-Dec. 7: Rest - light Cardio
Fri-Dec. 8: travel 2.5 hrs to contest location
Sat-Dec. 9: CONTEST!!

Whatta ya think??
Thanks in advance for your comments.

LiftingKid
11-12-2006, 09:13 PM
I don't know about having the ME squats and ME DL so close to each other. Other than that it looks pretty good.

I do remember that someone once said "You can't get much stronger three weeks out from a meet, but there is a lot you can do to get weaker or get hurt"

BTW, which competition is this?

Big o Boy
11-13-2006, 12:19 AM
What I did (taking advice from others here also) was up the intensity of my workouts before my last competition (1st one for me, also). I started doing heavy doubles, triples, and even singles, but only trained bench, squat, deadlift once a week. I made sure I stopped training and let my body rest a complete week before the competition. I ended up coming up only 5 lbs short of my previous PR for bench with a shoulder injury, besting my deadlift by 25 lbs, and my squat my 5 lbs at the meet. I have just since started up using a westside system, and will probably try the deload phase next time.

Good luck. By your stats you seem to be a pretty strong guy. What weight class are you entering?

Bob
11-13-2006, 08:42 AM
Lifting Kid.. thanks.. I don't know if I have a choice with the ME SQs and DLs.. it's so compressed with the biz travel..

I'll be competing in the 100% Raw contest Dec. 9th - Burlington, Vt.

Big-o-Boy.. thanks.. most of my MEs are singles & doubles.. and I'm hoping the last week I have enough rest.. I just get "tight" quickly, so I'm hoping active rest is ok.

I'm still a fat arse.. weighed 241 yesterday.. will compete in 242's.. so I'm not really that strong.. but I've got a few more yrs..

Not time I will be at 220s.. going to start upping the "cardio" workload after this meet.. HIIT, crossfit, etc..

Sensei
11-13-2006, 09:29 AM
I'll try to offer something more concrete later, but a couple things you might consider:

*If you are really busy, you may need to increase your training volume in other ways (like supplemental exercises at home, etc.)

*Doing heavy DLs the day after heavy squats (or vice-versa) is probably not the best idea. If it were me, I would do lighter form work for DLs and do more supplemental exercises. I'm not a fan of high rep DLs at all.

*I've always needed a little more BP work than SQ or DL. I can get by (and even gain) with 1 or 2 SQ/DL sessions/week, but if I have less than 2 BP sessions/week, I don't make progress.

*Looks like you are doing quite a bit in that last week before the meet. I don't know why you feel you need upper back work on the Monday before the meet, but IMHO rest would serve you better.

Sexybeast777
11-14-2006, 05:19 AM
I think you may wanna rest a little more than that! In my opinion, there should be at least an entire week with no work at all, just eating plenty of food and resting, you won't lose any strength, trust me. The day of the competition, just relax, have fun, and be ready to explode with confidence and power! Good luck!

mikesbytes
11-14-2006, 05:41 AM
Yeh, the DL - Swats back to back bounced out at me too.


Sat-Nov. 25: Heavy ME BPs & Med Upper Back
Sun-Nov. 26: Heavy ME DLs & Heavy Abs
Mon-Nov. 27: HEavy ME Squats

Seems easily fixed by doing Heavy ME BPs & Med Upper Back on the middle day.

Also, after 27th November, there is only one heavy day before the comp on the 9th Decmeber. Was wondering how most power lifters taper before a comp? I'm new to powerlifting, so I'm not the one to answer that. In other sports where I do have experience, the trend is to maintain intensity, but for shorter durations during the taper period. Don't know if this method is applicable to power lifting.

I've attached a spreadsheet describing a 5 week plan to competition, you may get some ideas out of it.

Bob
11-21-2006, 08:15 AM
Thanks Sensei, SExybeast and Mike..
I've taken your advice and am changing things up a bit...

The only thing I am worried about the last week.. is getting "tight"...
When I don't workout for a week or so.. the first day back I am "tight".. it's tough to get mobile.. even with a good warmup.. so I am thinking about just doing some real "light" workouts that week.. nothing that my body needs to repair or hope to grow with.. just to keep the joints limber.

Cardio doesn't keep the joints "loose" for me..

Am I crazy? Or am I old? Or what?

NASAKYCHAIRMAN
11-21-2006, 11:24 AM
Your 1 week before the meet workout schedule:
Sat-Dec. 2: DE Squat & DE BPs
Sun-Dec. 3: Light DLs - just to flush out any tightness
Mon-Dec. 4: Med Upper Back
Tues-Dec. 5: light BP & light Abs
Wed-Dec. 6: Rest - Light Stretching
Thur-Dec. 7: Rest - light Cardio
Fri-Dec. 8: travel 2.5 hrs to contest location
Sat-Dec. 9: CONTEST!!


1. I would suggest using Dec 2 as your last workout because you don't want to compete overtrained or not recuperated. Then, rest from Dec 3-8 & showtime on Dec 9.

2. Since you plan to compete in full meets, I would suggest train the way you compete. Try doing all 3 lifts in a workout sometimes. This will get you use the 3 lift competition on meet day.

3. Your first attempt on meet day should be a weight that you can do for 3 reps.

4. Read these articles:
http://www.nutritionxp3.com/articles/Nutrition/powertactics.htm
http://www.deepsquatter.com/strength/meetsheet.htm

Don't forget about your supplements.

http://www.atlargenutrition.com/nutr.../products_id/9

Opticen, Nitrean, ETS, and Creatine 500 are the supplement keys to you adding the most mass possible in the shortest period of time. Get yours now and get on the road to optimize your body!


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http://atlargenutrition.com/jt_hall.php