-
Meet Prep With Basic Barbell Training
So, I want to go to a few powerlifting meets in 2021, lift some cool(er) numbers and maybe do something meaningful.
Best lifts for 1 rep as of now are:
Squat 440 (meet)
Bench 292 (meet) and 300 (gym)
Deadlift 485 (meet) and 507 (gym)
I'm 30 years old, 5'11", weighting 200-203, my heaviest and leanest ever at this bodyweight. My first meet will be in early march and I'll lift as a 198 in this one. Subsequent ones I'll lift as a 205 or 220.
There are ten weeks until the first meet, with the first five being more general, the next four more specific and the last one a taper.
First training session in, back from Christmas, light day. Bodyweight fasted was 201 lbs.
12/27
Squat
270x5x2
Press
160x5x3
Power Clean
155x3x5
Chin-up
3x8
Last edited by ReconquistaBarbell; 12-29-2020 at 02:00 PM.
-
Training today went well. Bodyweight fasted was 200.6 lbs.
12/29
Squat
335x5x3
Bench Press
250x5x3
Deadlift
395x5
Barbell curl
45x10x3
Sit-up, hips at 90°
3x10
A note on weights, I use kg plates, so for the sake of brevity, conversion to lbs will be at the nearest 5 lb increment. I'll be more precise on PRs.
Last edited by ReconquistaBarbell; 12-29-2020 at 02:00 PM.
-
Last training session of this God forsaken year. Kind of PRed on the press. I recently did 161x5x5, today did 163x5x3, never done that before.
Bodyweight fasted: 199.9
12/31
Squat
275x5x2
Press
163x5x3
Power Clean
170x3x5
Chin-up
3x10
Last edited by ReconquistaBarbell; 12-31-2020 at 12:29 PM.
-
So, I intended to do one more heavy workout before changing to a Texas Method split on monday, but it is better to do volume day on saturday, therefore I just skipped one workout and changed the program two days earlier than planned.
Note to self: volume days are cruel.
Bodyweight fasted: 200.2
01/02
Squat
310x5x5
Bench Press
235x5x5
Deadlift
400x5
Barbell curl
50x10x3
Last edited by ReconquistaBarbell; 01-03-2021 at 02:09 PM.
-
Light day, not much to see here. Went light on the ancillaries as well, no point in getting super sore.
Bodyweight fasted: 199.5
01/04
Front squat
220x5x3
Press
155x5x5
Chin-up
3x12, 11, 10
Back ext.
3x10
Sit-up, hips at 90°
20x10x3
-
First intensity day. I'm doing the compressed version of TM for the press and bench, with a few singles about 5% heavier than the set of 5 on the squat and the bench.
Over the next 3-4 weeks the goal is to ramp up to a new 5RM, and then cycle reps for a peak and a taper on the last week.
Bodyweight fasted: 198,9
01/06
Squat
360x1x3
345x5
Press
170x1x5
Bench press
275x1x2
255x5
Close grip bench press
200x5x3
Power clean
175x3x5
-
Week 3/10 - 01/09 - Volume day
Bodyweight fasted: 198.4 lbs
Squat
320x5x5
Bench press
240x5x5
Deadlift
410x5
Barbell curl
53x10x2
Second week of Texas Method, third out ten of the meet prep. Volume day was surprisingly easier than last week's.
Last edited by ReconquistaBarbell; 01-20-2021 at 12:19 PM.
-
01/11 - Light day
Bodyweight fasted: 199.7 lbs
Front squat
240x5x3
Press
160x5x5
Chin-up
3x 13, 11, 10
Back ext.
20x10x3
Sit-up, hips 90°
20x15x3
Last edited by ReconquistaBarbell; 01-20-2021 at 12:19 PM.
-
01/13 - Intensity day part 1:
Bodyweight fasted: 193.3 -> No idea where this came from. Either my scale is batshit crazy or I lost a lot of water for no reason that I know.
Squat
370x1x3
355x5
Bench press
275x1x3
260x4 + 1 -> spotter stole my fifth rep, I did one more as a rest-pause to compensate.
Power clean
180x3x5
Strength was ok despite the weird bodyweight.
Last edited by ReconquistaBarbell; 01-20-2021 at 12:18 PM.
-
01/14 - Intensity day part 2
Bodyweight fasted: 199.3
Press
175x1x7
Close grip bench press
210x5x3
Weighted chin-up
20x5x3
Added a second chin-up day, this time weighted.
Last edited by ReconquistaBarbell; 01-21-2021 at 11:40 AM.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules