I am currently 2 weeks out from my next powerlifting meet. It has been one year since I stepped on the platform. As far as my training goes, one of the best things that happened over this past year was forced downtime. For 10 weeks, I was unable to train with any sort of actual equipment. During that time, I was confined to my garage with only a few resistance bands, some cinderblocks, and 2 bags of rice, that’s it. Although I didn’t realize it at the time, my body was hurting and in need of a break from lifting. This was the first time in the 12 years that I have been training and took more than a week off of any barbell training, that’s 12 years of putting a bar on my back and in my hands almost every single week. We never realize it at the time, but it adds up and can accumulate a great deal of fatigue when not addressed.
When those 10 weeks of quarantine ended, I was mentally and physically refreshed and ready to get back into training. My body felt great, my mind was clear, and I was more motivated than I have been in a very long time. After a couple of months of getting back into the grove, I picked a meet, put a plan together, set my goals, and got to work. With the help of my training partners, I am currently feeling the strongest and healthiest that I ever have.
Listed below is a layout of my last 3 training sessions. One for squat, one for bench, and one for deadlift.
Day 1: Heavy squat:
Competition squat: Worked up to a top single at 755lbs.
Belt squat machine: 5 plates per side: 4×10
Leg extensions: 50lbs: 4×15
Leg curls: 50lbs: 4×15
Ab rollouts: 3×15
Day 2: Heavy bench:
Competition bench: Worked up to a top single at 425.
Competition bench: Backdowns: 345lbs: 3×2
Flat bench fatbell press: 120lbs: 4×10
Chest supported row: 90lbs: 4×10
Dead stop skull crushers: 125lbs: 4×10
Band pull aparts: Red band: 5×20
Day 3: Last heavy deadlift:
Competition deadlift; Worked up to a top single at 765lbs.
Bent over barbell rows: 185lbs: 4×10
Cable lat pulldowns: 200lbs: 3×12
Leg extensions: 50lbs: 3×15
Leg curls: 50lbs: 3×15
My goal this meet is to break a 2000lb total. This is something that I have been working towards for a long time. Anything can happen on the day of the meet, the only thing that I can do is prepare to the best of my abilities and trust in myself and everything that I have done up to this point. The rest has already been decided.