Advice for my first contest

[Karl Schudt]

Dear Staff Coaches,

I am lifting on April 7 in a raw contest, and I would like some advice on picking my attempts.

Bench: 5rm is 355, 1rm is 400 (done last May), and I recently did 395x2, paused. I'm most confident on this lift, and would like to try at least 425 on the third attempt, assuming the others went well.

Squat: 5rm is 430, 1rm is 480, and I'd like to get 500 at the contest.

Deadlift, aka my nemesis: 5rm 370, 1rm conventional is 415, sumo 1rm is 475. I have no idea what the sumo 5rm is. I'd love to hit 500, but think that might be optimistic.

For what it's worth, the 5rm's are done in the regular course of training a 5/3/1 variant, so might be a little low.

Also, I did my last heavy training day yesterday. Any advice on how to treat the last 9 days before the contest?

Thanks!

[Jordan Feigenbaum]

I'd do this:

3/31- Sunday
Squat- up to opener ~ 430
Bench- opener and 2nd attempt w/ competition commands (I'd do 3 total singles but none should be absolute grinders to feel out a good opener that you can do on your worst day. The second should be close to a PR level for your first meet, and 3rd go for gold). With that in mind, I'd do 365-385-400. You're opener is likely to be between 365-385 and your second attempt should be around 400. Remember, you're doing this after squats.
Deadlift- up to opener (do whichever one you've been doing, which is Sumo IIRC)~ opener= 440ish

4/3- Wednesday
Squat - 80% of opener x 2 reps x 3 sets
Bench- 80% of opener x 2 reps x 3 sets
No pulls
Foam rolling/stretching

4/5- Friday
Squat- 55% of opener x 2 reps x 3 sets
Bench- 55% of opener x 2 reps x 3 sets
no pulls
foam rolling/stretching

4/7= MEET

As for your attempts, with the given information you're going to have to play it by ear going off how it feels and what kind of day you're having. I like opening fairly light on the squat due to nerves and then having a game plan on everything else as far as openers and 2nds. It might look something like:

SQ: 430- 465- 500 (if you're feeling froggy)
BP- (365-385)-400-415+
DL- 440-475- 500 (alternatively you could skip your second attempt and jump to 500)

The ultimate goal is to get 1 max lift (RPE of 10) on each of the 3 lifts. It's all well and good to have numbers you "want" to hit, but I'd prefer if you went into your first meet with some solid openers, hit something close to a PR on the second (that isn't an absolute grinder) and then go for gold on the third if you're feeling it. Good luck man, meets are FUN!

[Mark E. Hurling]

Thanks for this question and the answer. I've got a meet at the end of April too and I'm using a 5/3/1 routine this was very timely.

[Manimal]

vote for sticky

[AnimusImmodicus]

Thank you. This is good information.

[Karl Schudt]

I just wanted to say thanks for the advice. I followed it (mostly), and totaled 1411lbs at the contest (501.5 squat, 407.7 bench, 501.5 deadlift). There's a writeup here: http://startingstrength.com/resource...795#post650795

[Michael Wolf]

Great job, Karl. 1411 is a very solid total for an Old Guy's first meet!

[Jordan Feigenbaum]

Awesome!