Getting ready for Competition ... looking for input

[pprivon]

I'm getting ready for a competition on June 10-11 and I'm getting a program set up that focuses on bench, squat, and deadlifts and doing assistance exercises. I'm trying to max the amount of weight I do getting ready for competition as well as progressing from sets of 5 to a single. I'm mostly looking for input about how my workouts look (recommendations about assistance exercises etc)

This week:

Squat:
Warmup: 1x5 50% 5rm, 1x5 75% 5rm
Full ROM Squat: 2x5 (first set as 5rm of last week and 2nd set with a new 5rm)
Pause Squats 4x5 (ramping up to ~75% 5rm)
Box Squats 4x5 (ramping up to ~75% 5rm)
Weighted Situps 3x15

Bench:
Warmup - 1x5 50% 5rm, 1x5 75% 5rm
Full Bench - 2x5 (first set 5rm of last week and 2nd set with a new 5rm)
Pause Bench - 4x5 (ramping up to ~75% of 5rm)
1 "Board"* - 4x5 (ramping up to ~75% of 5rm)
2 "Board"* - 4x5 (ramping up to 5rm)
* I dont have actual boards because Im at college, I will be making boards when I get back home for the summer (in 4 weeks) and so what I am using is a 25lb plate on my chest. 1 board = 1 25lb plate, 2 boards = 2 25lb plates etc
Pullups/Chinups - 2xmax of each @ bw
Weighted Situps 3x15

Deadlifts:
Warmup - 1x5 50% 5rm, 1x5 75% 5rm
Full Deadlift - 2x5 (first set 5rm of last week and 2nd set with a new 5rm)
Deadlift off a Box - 4x5 (ramping up to ~75% of 5rm)
BB Shrugs - 4x5 (ramping up to heaviest I can go, 1-2s pause at top)
Bent over BB Rows - 4x5 (ramping up to heaviest I can go)
Weighted Situps 3x15

I do each of these workouts once a week. Just looking for input about the assistance exercises I'm using. I'm also curious how you guys would ramp down to a single for the assistance exercises. For the full ROM exercises I'm going:
2 weeks of 2x5 (this is my last week of it)
2 weeks of 2x3
2 weeks of 2x1
1 week of 1x1
One week to rest/light weight before competition

Any input about my workout and any other tips related to competition would be greatly appreciated. This is my first competition ever and I've never met neone who competed in PL comps or anything so all help is appreciated.

Thanks

[tkatka70]

can i ask were the competion is and what class are you competing in. It says your 19 so what class is that considerd

[Danimal]

You have a lot of assistance volume on squat and dead day, specifically, pause squats, box squats, and box deads. I wouldn't do more than 2 sets of any of those after doing your main lift with heavy weight. Also, do the box squats before you do pause squats. The other stuff like rows, shrugs, etc, is fine to use more volume with.

Also a lot of volume on bench day. I wouldn't bother with 1 or 2 board presses, instead, work 3 and 5 boards with your flat bench weight but higher reps, then do 2 sets of pause benches last.

Something I like to do for meet peaking is 1 set of squats, 1 set of high box squats with 50lbs more than your squat weight, and one set of pause squats with 50-100lbs less than your squat weight for that week. Add 20lbs per week to each lift. Drop reps down to 3 starting the 3rd week, down to 2 on the 5th week, and down to 1 on the 7th week. Take the week before the meet off completely.

[Perceptionist]

It looks pretty good. I would start the assistance work fairly high in the beginning, with quality assistance volume. Then at about week 4 I would I would taper down the assistance volume until meet day. You can also do a form of deload in the middle of the cycle if needed... I would taper down the assistance volume by dropping my set/reps, but keep the intensity fairly high...at week 7 I would then drop the intensity as well...

make sure some of your assistance work address your weaknesses and choose your weights wisely....just my opinion...good luck.

[pprivon]

I'm going to compete in the Teen 16-19 in an unsanctioned meet doing all 3 PL exercises.

[fr0stbyte]

Not alot of time to put on any really big gains. I would focus on the big three. You have time for a couple 3 week cycles. I would look at doing 5X5 at 65% and add 5% each week. Then spend the next 3 weeks doing gear work and take a full 5 days off before the meet. ( I am assuming you are lifting in gear ).