Preparing for My Powerlifting Competition: Training, Progress, and Challenges
Table of Contents
- Introduction
- Training for Competition
- Mobility Training
- Training Schedule for the Week
- Strength Progression
- Bench Press Improvement
- Squat Performance
- Deadlift Progression
- The Challenges of Gaining Strength
- The Importance of Programming
- The Road Ahead
The Journey to My Next Powerlifting Competition 🏋️♂️
Hey there, YouTube! It's Marcus, and today I want to give you an update on my current training journey as I prepare for my upcoming powerlifting competition on Veterans Day. With just 54 days remaining until the big day, I am both excited and motivated to give it my all. So, let's dive right into my training program and progress!
1️⃣ Training for Competition
As I approach the final stages of my preparation, I Am Now in my last strength block before entering the peak phase. This means that I have about two months left to refine my techniques and build upon the gains I've made so far. However, I've been experiencing some stiffness in my back, which has prompted me to focus more on mobility training. Taking care of my body is crucial to ensure I perform at my best.
2️⃣ Mobility Training
Day one of the training week is always the toughest. It consists of seven different exercises, including comp squats, lateral raises, Penley rows, leg extensions, dumbbell Romanian deadlifts (RDLS), band pullover dead bugs, and ABS exercises to finish off the session. Given the heavy workload, it's essential to prioritize mobility training to keep my body flexible and injury-free.
Pros:
- Increased flexibility and range of motion
- Reduced risk of injuries during training Sessions
- Enhanced overall performance and technique
Con:
- Requires additional time and effort
3️⃣ Training Schedule for the Week
My training schedule is rigorous, but it's designed to push me beyond my limits while allowing for sufficient recovery time. Apart from the heavy Monday session, I have strategically planned lighter days throughout the week to allow my body to recuperate and adapt to the training stimulus. This balance between intensity and recovery is vital for optimal progress.
4️⃣ Strength Progression
Fortunately, I've been making gains across all three of the big lifts – squat, bench press, and deadlift. Even my bench press, which has been a challenge since my injury last year, has shown significant improvement. I no longer experience the pain or discomfort that plagued me before, thanks to consistent rehab and mobility exercises. It's a testament to the power of consistency and perseverance.
Pros:
- Improved performance in all three lifts
- Overcoming previous injury challenges
- Positive changes in strength and technique
Con:
- Requires dedication and commitment to training and rehab
5️⃣ Bench Press Improvement
I've had ample time to train for this upcoming competition, and it's paying off. As I Mentioned earlier, my target is to hit 290 to 295 pounds in the bench press. Considering my previous injuries, this will be a significant improvement. Back in May 2022, I achieved a personal Record (PR) of 290 pounds, and I'm determined to surpass that milestone. The progress I've made so far has been promising, and I can't wait to see what I'll achieve in this competition.
6️⃣ Squat Performance
Squats have always been intimidating to me, especially when heavyweights are involved. However, I've been steadily increasing my rep max, and my current projections place me around 385 to 390 pounds. While it may seem optimistic, I believe that with consistent training and mental focus, I can conquer this challenge and surpass my previous performance.
7️⃣ Deadlift Progression
Deadlifts have consistently been my strongest lift throughout this training journey. It's both a blessing and a curse as the weights get HEAVIER. Despite the physical strain it puts on my body, I'm grateful for the progress I've made in this lift. My rep max projections indicate that I could potentially hit an impressive 425 to 430 pounds. With two more months of training ahead, I am optimistic that I can achieve this milestone.
Pros:
- Steadily increasing strength in deadlifts
- Strongest lift with potential for significant improvement
Con:
- Intense physical strain and exhaustion
8️⃣ The Challenges of Gaining Strength
Gaining strength is a journey filled with both triumphs and challenges. While progress is certainly rewarding, it's important to acknowledge that each lift becomes progressively more demanding as the weight increases. Just because I can do it doesn't mean it's easy. It requires mental fortitude, discipline, and a relentless commitment to pushing my limits. Nevertheless, the improvements I've made thus far make every challenge worthwhile.
9️⃣ The Importance of Programming
A special shoutout goes to my coach, who has provided me with a meticulously crafted training program. The right programming is vital for success in powerlifting, as it ensures progressive overload while taking into account individual strengths, weaknesses, and recovery needs. With the guidance of a knowledgeable coach and a well-designed program, I've been able to make steady gains and surpass my own expectations.
🔟 The Road Ahead
As I look ahead to the next two months of training and my upcoming competition, I am filled with optimism and gratitude. Age is just a number, and at 55 years old, I'm still growing stronger and defying my own limits. My journey serves as an inspiration to all young powerlifters out there – with dedication and a focus on progression, there are no bounds to what you can achieve. So remember, the sky's the limit!
Highlights:
- The intense training regimen leading up to a powerlifting competition
- The importance of mobility training for optimal performance
- Steady progress and improvements in all three big lifts
- Overcoming previous injuries and setbacks
- The challenges and rewards of gaining strength
- The role of well-designed programming in powerlifting success
FAQ
Q: How long have you been training for your upcoming competition?
A: I've been training for several months now, with about two months left until the competition.
Q: What has been the most challenging lift for you?
A: Squats have always been intimidating for me due to the heavy weights involved.
Q: How have you managed to improve your bench press despite past injuries?
A: Consistent rehab, mobility exercises, and dedication to training have helped me make significant gains in my bench press.
Q: What advice do you have for young powerlifters?
A: Focus on progression, train hard, and stay committed – the sky's the limit for you!
Resources:
