Calling all competitive powerlifters

[GND123]

There is a local deadlift and bench competition in May. Nothing serious just super local. I am currently running German volume training and deadlift semi often and rarely bench. Any suggestions on how to prep for this meet? Id like to stay on gvt and incorporate these lifts and I don't know how soon to the meet I need to mess with 5s and 3s

 

[gimpy496bbc]

run just about any peaking program, train for a full meet. Noting speical just because you're not squating in the meet doesn't mean you should change everything up.

 

[RealDonkeykong]

how long do you have?Id prob try the 5x5 by bill star for a month then foucs on triples for 5 or so sets on deads and bench with heavy assistance work then as it gets closer drop assitance and 6 days out pull and bench your openers...sound like your first meet so open with something ez...say if you bench 375 open at 315 dead 500 open at 450 ect...

 

[chapss]

Most important thing is you time your routine so you it peaks 10 days before competition. Then those 10 days your job is to REST. Light (50% or less) sets and light cardio to get the blood flowing during those 10 days is fine, just don't over do it. Carefully monitor your weight, know what class your going to fall into, have a plan.

 

[xheavyx]

What are your maxes?

 

[RealDonkeykong]

i would nt be in gym at all fro 6 days out unless light cardio or super super light lifting 5-6 days away justb to keep the feek