So your goal is strength and size. Well then a pl meet is for you. First thing to remember for the first meet is, it’s you against you. Don’t go thinking you have to be the strongest person there. Odds are you wont be, and that’s ok.
Training– This part depends on your skill level. You will want to devote at least three days a week to the program you start. Meet prep should begin about 8 weeks from the day of the competition. This will give adequate time for preparation and adjustment to the added loads on your body.
For all skill levels you’ll want to stick to the main three movements squat, bench press and deadlift. For beginners, start with two or three weeks of 6-8 reps in the main movements and 8-12 in all accessories. After that, use a three or five rep scheme so that you can add some weight. Intermediate lifters should use a three rep and then a maximum effort program to get your body ready for the heavy loads. Most experienced powerlifters probably stopped reading this article already, but if not then you should be doing maximum effort, with some three rep max days added in as a deload.
For accessory work you will want to hit the weak points of the main movement of the day. For squat, you need to work the hamstrings, lower back, and middle back. For bench press you need to work on you triceps at different points, your upper back, and some shoulder work. Your lats play a larger role than you think so make sure you are hitting those and gaining some size. The deadlift should be trained every week for beginners. Once you reach an intermediate level, take every other week off and do something like Romanian deadlifts, stiff leg deadlifts, or good mornings. The deadlift is very taxing on your central nervous system, and over training will occur quickly. Do not do Multi- rep sets for deadlifts, line up some singles. This is done so that you do not get out of proper form and end up laid out with back issues. Throughout the cycle, you need to add in conditioning. Meets are very long and the day is exciting and will drain your energy fast. The conditioning is hated by most powerlifters, but the ones that use it are usually the ones on the podium.
Use a recovery week going into the meet. For that last week very little lifting should be happening. Use recovery methods discussed in some of my previous articles. This will ensure you are ready for everything the day brings. On meet day try to relax. You don’t need to see everybody else lift. Don’t look at the leader board except to see when you are up, and being a friend to help you remember all these things. Pack your gear in a bag the night before to keep from having to chase everything down that morning. Lastly have fun. That’s why your there.
These videos will give you an idea of meet conditions.
Here are some area meets and websites to check out.
Texas A&M- Aggie Invitational- February 26th this is a great meet and runs smooth every year.
USAPL Texas State meet – April 9th
Summer Power Fest – July 16th
Go to : usapltexas.org for more info
Also see apftexas.wordpress.com