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No plan is a plan to fail.

Get a solid plan that has proven to win. If it is about strength then pick a strength program. I suggest the Cube Method and I would stuck with it long enough to see if...

I have tendonitis in my adductor most likely from over usage/intense squatting and/or deadlifts.

What are some ways that I can speed up the recovery?

Ice baths lower your core temp faster leading to better recovery. I don't know if they are any negative evidence against ice baths.

I tested 12 weeks ago and should test again but I just had to deload a week due to the grind.

I will test again in 8 weeks at comp. I will work down to 95 plus intensity and then deload before...

Time frame.

I will be very impressed if he meets this objective at any level. Without blowing out a head gasket (getting injured).

I challenge him to prove me wrong.

I love to see...

Totally understand.

Thanks for your input.

NoDoubts

I would edit the goal. Try to do it in 6 mths- 8 mths.

Impressed. You are one the strongest pd for pd on the planet.

Maybe the light bulb is sparking. Powerlifting is new to me.

I have noticed that a lot of the solid programing now does treat lighter days as more speed. Cube Method, etc.

I feel the 5 3 1 is...

Thought:

I might have found the answer.

Increase protocols 1 & 2 intensity through decreasing my rest times. Increasing volume of assistance.

I am close to that. I just don't max often. As one shouldn't.

I think your dead on and that is my struggle. Transitioning from bodybuilding to powerlifting.

I was also taught to fatigue myself...

If natty. I would put my money against that. It would be about an 100 pd increase in maximum output on bench. Nearly impossible to increase that much in 3 mths.

Good luck.

I have been studying the concept behind all strength building programs. Obviously this stuff works and have been around for decades with proven success.

I personally feel that I am better at reps...

Depends is your answer.

Are you in your desired weight class? If so I wouldn't go heavier than 5-10lbs from making weight.
Also how long do you have until the next competition? If close than stay...

When I fixed my form I went backwards at first. I had an initial 20-30lb drop then I leaped forward to an overall improvement of 50lb. (In the last 8mths).

If she fixed her form and trained for...

But like stated above. It has to be done in comp. Butt down, pause, lock out, and following all prompt commands.

Butt up. No lift.

If she worked on her form she could be special. I can't lie, I use to have the same problem. Now I just pin my legs back, pin lats, pinch shoulder blades, and now I have an...

Thanks, this is my first deload week since switching to powerlifting. I was ignorantly running 80%-90% every day/week, 5 reps but very intense. Then I mildly pulled the groin and felt totally flamed...

Same results for me.

They are some carry over but at some point endurance type II muscle fibers take over.

Powerlifting-fast muscles
Endurance-High rep ranges.

Pause squats :-)

I also do this without weight in my warm up.