I had a question by PM, thought I would address it here as I believe the information is useful for anyone that is thinking of doing a Powerlifting meet...
Hey MF, as I am getting more serious about doing a powerlifting meet I was wondering how your training changes to make sure you peak for the meet.
Do you cycle %, Dynamic/Max effort, Progressively increase load, etc..? What about making weight for weigh in, how do you apprach that? Thanks
Personally, I like to use an 11wk approach if it's a regular, 3 lift meet. 10 hard training weeks and then the 11th week (1 week out from the meet) will be pretty much no training, maybe a little light weights and/or cardio if I need to drop a few pounds. Training wise, I believe that if you are a more advanced trainer (have been in the gym for a few years and have a good grasp on nutrition) then you should probably be 'cycling' your poundages week by week rather than linear periodisation or just trying to go heavy every week. That is not
how you continually gain strength; your body needs to work through varying rep ranges with different poundages so you develop a density and power to your muscle fibres, as well as engraining the movements into your neuromuscular system. This is why in 11 months I was able to progress from a deadlift PB of 308 to 418lb.
Bodyweight wise, through experience and trial & error I can safely drop 5-6lb in the week before without it seeming to affect my strength; I'll swap out my heavier foods for lighter ones, manipulate my water intake and then about 48hrs out I'll start drinking some Alpine Tea (senna/cascara) and take some herbal diuretics.
After weigh in you usually get a couple of hours before lifting, so I'll get stuck into the fluids, some salty food (helps to retain water) and just generally eat what I can whilst remaining comfortable. This will bring my energy levels back up and I'll probably gain at least 3 or 4lb in between weigh in and the start of the meet.
I've just entered a meet at short notice, it's only a push/pull but here's how I'm going into this one:SIX WEEK PREP
WEEK 1: Medium (working at 80% max)
WEEK 2: Heavy (working at 100% max)
WEEK 3: Light (working at 70% max)
WEEK 4: Medium (working at 80% max)
WEEK 5: Heavy (working at 100% max)
WEEK 6: 1 week out from the meet ** DELOAD **
NORMAL WEEKLY TRAINING
WED: DL or DL VARIATION
FRI: LEGS w SQUAT VARIATION
SAT: CHEST w BENCH VARIATION
SUN: ASSISTANCE & ANCILLARY WORK
Hope this all makes sense? I have tried to keep it as simple as I could, it's written as a combination or experience, finding out what repeatedly
works and yields the best results and is an optimal, safe way to a approach an upcoming competition