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Thread: Powerlifting Programming?

  1. #1

    Default Powerlifting Programming?

    I want to sign up for a powerlifting meet for shits and giggles this year, and Iím just curious what programming youíve seen late notice or early intermediate excel with. Iíve read PPST and looked at a lot of the examples in there, and Iím sure I could choose a few that would work for me, but I just thought Iíd ask if there was one model that youíve seen work better than others for preparing people for powerlifting meets. Iíd ideally like to train 4 days a week.

    36 years old
    180 lbs (up 5 in the past month and committed to put on more weight now)
    325 sq/215 be/415 dl

  2. #2
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,263

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    If you're a late novice/early int, you're not competing in powerlifting - you're participating. So no advanced periodization, taper, and peaking schemes. Novice - just skip Friday's workout, make what was supposed to be your set of 5 your opener, and go up from there based on how it's going that day. For early intermediates some say the same thing.

    I personally have early intermediates adjust a little bit for about 1 week prior: hit some singles the Friday or Saturday before, 7-8 days out, instead of the normal intensity or end of week training day. Then Monday of the meet, work up to your opener and do a back-off triple and 5 with about 15-20% less than you could do those sets at, based on your recent training data. Mid-week day is very light and easy, like 2-3 triples at 60-65%, and then end of week training day is replaced by the meet.

    IOW - you don't do a "powerlifting prep" program as a novice or early intermediate. You run the LP, or your HLM, and make those small adjustments the week of/before the meet, and then resume training.

    After the early intermediate phase, there's more to discuss.
    YT * IG * FB

  3. #3

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    Thanks for feedback! I had a feeling I was probably overthinking things.

  4. #4
    Join Date
    Aug 2016
    Location
    Milwaukie, OR
    Posts
    72

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    Ooh i like that Wolf. Participating vs competing.
    StantonStrength.com, #Stanton_Strength

  5. #5
    Join Date
    Apr 2010
    Location
    Austin, TX
    Posts
    7,263

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    Quote Originally Posted by Jordan Stanton View Post
    Ooh i like that Wolf. Participating vs competing.
    Me too. I don't remember where I first encountered the idea of that distinction but I'm pretty sure I didn't think of it myself. However since I don't remember, I also can't credit anyone for it. But I do think it's a distinction that make a difference in several ways: how you might prepare for a meet, and also what other things in life you're willing to sacrifice for it.
    YT * IG * FB

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