Meet Prep With Basic Barbell Training

[ReconquistaBarbell]

it would be interesting to see the layout/structure behind your program, ive tried to reverse engineer it, appears that you rotate your DL with other variants and seem to have success with fairly low volume high intensities. As for squat, while the frequency and intensities remain high, the volume is also low. your bench seems to have a little more volume, seems to be the only 5x5 i see. do you self program? Do you diet? pretty strong for sub 200. Also, thanks for logging in lbs...i just cant quite seem to follow dudes who log in kg even though I am a powerlifter and know thats the unit we use lol

I'll try come up with a concise explanation, I'm just a little short in time for the moment... But yes, I program my own training and follow a somewhat flexible diet (220-230g protein/100-120g fat/as much carbs as I can to attain my cutting/bulking goals, sometimes up to 500g a day).

[ReconquistaBarbell]

08-14
Squat
317x3x3

Bench Press
250x3
265x3
280x3
287x1

Block Pull
485x5
507x1

Bodyweight: 198.6
----------

08-16
Front Squat
287x3x3

Press
190x3, 3, 2
198x1

Chin-up
3x13, 10, 7

Back Extension
3x10

Bodyweight: 199.7
----------

08-18
Squat with knee wraps
418x2
440x1
463x1

Bench Press
255x5x5

Power Clean
198x2x4

Bodyweight: 199.7
----------

[ReconquistaBarbell]

08-21
Squat
317x3x8

Bench Press
265x3
273x3
282x2
290x1

Deadlift
485x3
507x1

Bodyweight: 198.6
----------

08-23
Front Squat
295x3x3

Press
185x2
190x2
194x2
202x1
202x1

Chin-up
3x14, 11, 7

Back Extension
3x10

Bodyweight: 198.8
----------

08-25
Squat with knee wraps
418x3
440x2
474x1
474x1

Bench Press
265x3x3

Pin Bench Press
255x4, 3

Bodyweight: 198.0
----------

[ReconquistaBarbell]

08-28
Bench Press
265x2
277x2
287x1
290x1
295x1
220x7

Pin Press
175x3x3
198x1
207x1

Triceps Pushdown
77x8-12x3

Bodyweight: 198.4
----------

08-29
Squat
340x3x7

Halting Deadlift
432x8

Chin-up
3x15, 8, 8

Barbell Curl
80x10x3

Back Extension
22x10x3

Bodyweight: 198.4
----------

08-31
Bench Press
270x3x3

Pin Bench Press
265x3, 2

Press
190x1
198x1
209x1
198x2

Bodyweight: 198.6
----------

09-01
Squat with Knee Wraps
440x1
450x1
463x1x2

Power Clean
203x2x4

Bodyweight: 198.0
----------

[ReconquistaBarbell]

09-04
Bench Press
265x2
277x2
287x1
295x1
300x1
220x8

Pin Press
185x3x3
210x1

Triceps Pushdown
3x8-12

Bodyweight: 198.0
----------

09-05
Squat
360x3x5

Block Pull
498x4
542x1

Chin-up
6x5

Back Extension
5x10

Bodyweight: 198.2
----------

09-07
Bench Press
273x3x3

Pin Bench Press
270x2x3

Press
135x6x3

Cable Curls
3x8-12

Bodyweight: 197.5
----------

09-08
Squat with Knee Wraps
440x1
463x1
474x1 -> my meet PR now in training

Power Clean
207x2x4

Bodyweight: 198.9
----------

[ReconquistaBarbell]

It's been a Hwhile, but here it goes:

09-11
Bench Press
265x2
282x2
290x1
300x1
220x8

Pin Bench Press
278x1x2

Press
135x8x3

Light "Bis and Tris"

Bodyweight: 198.9
----------

09-12
Squat with knee wraps
440x1

Squat
315x5

Deadlift
475x1

Chin-up + back extension

Bodyweight: 198.6
----------

09-14
Bench Press
278x1

Bodyweight: 198.4
----------

[ReconquistaBarbell]

09-16

Squat: raw + wraps, monolift and squat bar
Bench: as usual
Deadlift: deadlift bar

Weight-in: 196.6

Squat
440
468
490 Meet and all-time PR

Bench
280
292
297

Deadlift
475
507
534

Total
1289

Not my best performance overall but I'll take the squat. The meet was kind of messy and by the time of my first squat it was already delayed by almost 5 hours. By the time of bench and deadlifts I was exhausted, hungry, and probably dehydrated. I lowered my third attempts but still couldn't pull it off.

[ReconquistaBarbell]

09-19
Front Squat
Ascending 3's up to 265

Press (strict)
Ascending 5's up to 145
155x3
135x6

Deadlift
Ascending 5's up to 350

Bodyweight: 197.5
----------

09-22
SSB Squat
Ascending 5's up to 285
310x3
265x8

Bench Press
Ascending 5's up to 242
255x3
220x5 - Close grip

Power Clean
Ascending 3's up to 190
198x2

Bodyweight: 198.0
----------

[Bill Anders]

Not my best performance overall but I'll take the squat. The meet was kind of messy and by the time of my first squat it was already delayed by almost 5 hours. By the time of bench and deadlifts I was exhausted, hungry, and probably dehydrated. I lowered my third attempts but still couldn't pull it off.

I missed your post-meet post, but belated congratulations on dealing with what you politely called a "messy" meet. That's a lot more polite than I would have referred to a 5 hour delay on meet day.

All things considered, you should be quite pleased with that Squat PR.

Keep at it!

[ReconquistaBarbell]

I missed your post-meet post, but belated congratulations on dealing with what you politely called a "messy" meet. That's a lot more polite than I would have referred to a 5 hour delay on meet day.

All things considered, you should be quite pleased with that Squat PR.

Keep at it!

Thank you very much. Most meets over here have schedule problems, but I know the organizers and know they are making improvements...



It turns out I got a spot for GPA/IPO worlds, which will be in Brazil this year. It'll be in seven weeks and I'll go with my wife and enjoy a post-meet honeymoon, since we married this year but went straight back to work afterwards.

I got my meet prep planned out, and thought it would be easier to explain that than my past training, so here it goes: