Competition (personal) to replace 5/3/1 day
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tomcornhole
Posts: 1,084 Member
So, since I quit the cancer sticks, I have been a maniac on the lifts. new PR's on all lifts and recovery is ridiculously awesome. Add to that proper warmup and I am a machine these days. And I'm in a cut.
I want to test the limits. 5/3/1 week is next and instead of doing that over the normal 4 days, I was thinking about doing squat, bench and deadlift competition style all on the same day. Would love to see what I can do. Carb up the day prior and go at it like a madman.
Not sure why I am posting this except maybe some advice on how to approach it. Haven't done a PL competition (would like to) and I know I am not optimizing the approach (diet, rest, etc...). I know how to warmup, but what's a good progression to the first lift?
Squat PR: 295x1 maybe 275, 300, 310
Bench PR: 225x2 maybe 210, 230, 240
DL PR: 405x2 maybe 385, 410, 420
Appreciate your thoughts.
Tom
I want to test the limits. 5/3/1 week is next and instead of doing that over the normal 4 days, I was thinking about doing squat, bench and deadlift competition style all on the same day. Would love to see what I can do. Carb up the day prior and go at it like a madman.
Not sure why I am posting this except maybe some advice on how to approach it. Haven't done a PL competition (would like to) and I know I am not optimizing the approach (diet, rest, etc...). I know how to warmup, but what's a good progression to the first lift?
Squat PR: 295x1 maybe 275, 300, 310
Bench PR: 225x2 maybe 210, 230, 240
DL PR: 405x2 maybe 385, 410, 420
Appreciate your thoughts.
Tom
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Not sure on how to warmup for an all-out mini-competition day.
Also the one method i know for carb loading that i used and worked for me was to carb load complex carbs ~72 hours before your 'meet' and keep eating heavy carb diet till a day before, cut them down on the day before. This is also assuming you'll be doing little to no working out.
I still use this for when the occasion rises. Works well for me. I've read anywhere from 1-4 days, it really comes down to your body and how it digests, how much you are eating etc. Meals will take 24-72 hours to run from one end of your body to the other. You'll have to see what your 'sweet' spot is.
Also you'll put on some weight during this...i pretend every holiday season i'm carb loading for a big competition...0 -
Good advice on the carb loading, especially since I am a low carber and cutting. I plan to do this Sunday so I have a little over 72 hours. Will carb load and rest. I am very much looking forward to this.0
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Good info.
Did you follow a similar warm-up for your competition?
Did you do any additional diet changes for the meet?
Carb loading i did was not for powerlifting meets but in my younger days for tournaments where i'd be fighting for 1-2 days.0 -
Thanks. Incorporated into plan.
How long between attempts? How long between the different types of lifts? Just want to plan the day like a meet.0 -
If you're trying to replicate meet conditions I would keep an eye on weight while carb loading to make sure you will stay/be in your intended weight class.0
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If you're trying to replicate meet conditions I would keep an eye on weight while carb loading to make sure you will stay/be in your intended weight class.
yeah, i didn't think about that...carb loading will add a bit of water weight.
When i did tournaments there were no weight classes for a lot of stuff. Judo had weight classes but i never worried much since all the guys I trained with were 225+ so i just went in to whatever weight class i happened to be that day or i'd fight unlimited weight...guys that were bigger were easier for me to beat anyways...those little guys were squirmy.
I was thinking of carb loading for just performance...this reminds me of wrestling in highschool...we'd have to wear those stupid suits to sweat out as much water as possible, laxatives, starving before the match, guys spitting in cups on the way to the meet...really healthy stuff...0 -
I'm at 87kg right now so well below the the 90kg weight class. Although I could gain 8 lbs in 3 days fairly easily, I guess. I have no interest in the 82.5kg class right now.0
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Thanks. Incorporated into plan.
How long between attempts? How long between the different types of lifts? Just want to plan the day like a meet.
If you want to simulate meet - about 10 - 15 minutes between each lift. If I recall correctly, there is probably about 1/2hr to 1 hour between one type of lift ending and warm up for the next. It really depends on the size of the meet though.0 -
Good info.
Did you follow a similar warm-up for your competition?
Did you do any additional diet changes for the meet?
Carb loading i did was not for powerlifting meets but in my younger days for tournaments where i'd be fighting for 1-2 days.
I followed it loosely. I kind of used it as a guideline but also went by how I felt.
I was cutting before the diet as I had come off a bulk. The meet was earlier than initially planned (I was expecting to do one in December and not the November one), so I had only started reversing up a few weeks before. My weigh in was the evening before so I fasted and had very little liquid the day of the weigh in and then as soon as I weighed in ate all teh foodz.0 -
and then as soon as I weighed in ate all teh foodz.
Hahaha...yeppers, reminds me of the good ol' wrastlin days.
One of our best guys would do pretty much the same and then right after weigh-in he would chug a gallon of chocolate milk...kid did win state and i think he did good on the collegiate circuit too...wish i could remember his name but i've been punched too many times.0 -
Decided to do this today. Just finished squat. Got a PR @ 300, but failed at 315. Normally, I would have stopped at 300 because I know when to stop. But thought I would try 315. Couldn't get out of the hole. Damn, that kills. Good lesson learned because there is no way I can PR DL this afternoon after that. If I do this again, I would stop at 300 because that felt great. And I would have something left for DL. As it is, I can't walk.
I did get a nifty pair of Rehband shorts in and used those. Oh my, that was nice. Kept all the hip parts and upper leg nice and toasty. Going to use the Rehband shirt this afternoon for bench. These are just thin neoprene. Not legal for USAPL, but legal in my basement to keep me warm.
Tom0 -
Just finished bench. Did better with that and got a PR of 235 on the second attempt (old PR was 225). Didn't do a third because I know it wasn't there.
Now I am spent. Completely and totally spent. Maybe it's my prep work?
I did 5 week and 3 week all in one week. I did 4 days of 5 week, followed immediately by 3 days (squat, bench, then DL+OHP on same day). 7 days in a row of hard lifting. In a cut. On low carb. Then I took Thurs off (yesterday) and tried this today. I think I have found my new limit. I needed to do this since I quit smoking to see what's what. Now I have satisfied my curiosity and will return to a normal 5/3/1 progression. If I had tried this while smoking, I would be dead.
Will have to re-attempt this practice meet thing with better prep. I really liked it. More strategy and thinking than I expected.
Tom0 -
Just finished bench. Did better with that and got a PR of 235 on the second attempt (old PR was 225). Didn't do a third because I know it wasn't there.
Now I am spent. Completely and totally spent. Maybe it's my prep work?
I did 5 week and 3 week all in one week. I did 4 days of 5 week, followed immediately by 3 days (squat, bench, then DL+OHP on same day). 7 days in a row of hard lifting. In a cut. On low carb. Then I took Thurs off (yesterday) and tried this today. I think I have found my new limit. I needed to do this since I quit smoking to see what's what. Now I have satisfied my curiosity and will return to a normal 5/3/1 progression. If I had tried this while smoking, I would be dead.
Will have to re-attempt this practice meet thing with better prep. I really liked it. More strategy and thinking than I expected.
Tom
LOL, you trying to work your way up to Bulgarian...yeah way too much work normally much less a mock meet. Also you aren't in your 20's body needs a little down time.
I may have to try this too just for fun. Although joker sets on the 5/3/1 week lets me test my boundaries. I do know my actual PRs are higher than i'm basing my workout with but slow and steady is fine with me. I keep going up on squats and DLs. Shoulders hit a wall so i had to back down the weight and work back up, i feel i'm nearing another wall but trying some assistance work for what i think is the weak area. Bicep tendon has finally fully healed so i can bench properly now. I wouldn't go past 150 for the longest time and have slowly been increasing. I'm now able to do sets in the 200's again.
Did you have a spotter? Do you think you could have pushed harder knowing someone was there to bail you out?0 -
Did you have a spotter? Do you think you could have pushed harder knowing someone was there to bail you out?
No spotter, just my power rack. Not sure if I could have pushed harder. I am comfortable with bailing out of a failed squat with the rack so I have pushed those to fail twice in the last 9 months. I do not like a failed 1RM attempts. Not for ego reasons, but because of the incredible stress it puts on the CNS. Holy crap.
The bench is tighter in the rack if I fail. I can drop it into the safety bars but have to roll the bar down over my belly button to extract myself. Never failed a bench rep so I think a spotter could definitely help me push harder on that.
DL I have only ever failed twice and both were off the floor. Been a long while since I failed a DL attempt. That really, really hurts. I'd rather to 5x sets across on DL than fail a 1RM attempt. So I probably push more towards 2RM work on DL.
In general, I have changed my 1RM approach to leave one in the hole. At least not do another rep if I don't think I have a 75% shot at making it.
Tom0 -
Well, I finished off the week with a new PR on DL (425) and OHP (150). Only issue I had is I almost dropped the 425 on the way back down to the floor. I did a long lockout (5 seconds) at the top and my grip gave out. That was a bit scary as I lift on concrete in the basement. Not sure what to do about that since I use the opposed grip and never had an issue until now.
Wish I could have deadlifted on the same day as squat and bench, but that was a non-starter due to the stupid prep. But I was surprised how quickly I recovered from the squat and bench day. I reset all my lifts to the new 1RM's and they all matched my normal progression I was working towards, so everything in 5/3/1 world is aligned.
And I used my full set of warm gear and again, it was AWESOME. I wish I had gone super warm from the beginning. Here's a pic of me suited up (I wear sweatpants and sweatshirt over this). I cannot overstate how this one thing has helped me with lifting comfort and recovery. The shirt has neoprene on the shoulders and across the lower back. Perfect.
Oh, plus I got a new leather lifting belt to replace my nylon one. Holy crap, what a huge difference that makes. I got one from bestbelts.net. Got the athletic one and it is really heavy duty. Much better than nylon.
Tom
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I know you posted a link to your knee sleeves, what is the top you are wearing?
My knee sleeves hopefully arrive before Friday's squat day.0 -
I know you posted a link to your knee sleeves, what is the top you are wearing?
My knee sleeves hopefully arrive before Friday's squat day.
Shirt is Rehband 7725
Pants are Rehband 7380
Best place to get them is Jackal's Gym online.0 -
awesome, thanks.0
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Congrats on the PRs!0
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That was a bit scary as I lift on concrete in the basement.
If you have the room, you can build your own DL station.
I helped my friend build one. Nothing fancy.
We took two 4x8 sheets of 3/4" plywood, glued and screwed them together. On top, we put in the center another 4x4 piece of 3/4", glued and screwed. On the left and right side we glued down 2x4 sheets of 3/4" rubber mats. We got the pieces from a farm supplier, mats that are used in horse stalls.
We then boxed it with 2x4's.0
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