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  1. #1
    Registered User userU2EIPLJD6DA's Avatar
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    4 weeks between competitions

    Hi everyone,

    Last Saturday I participated in powerlifting competitions and I'm going to have the next one on October 16. Could you advise what can be the approach to prepare for it so that I improve the results? Usually the programs assume more time to prepare and I usually have longer periods to prepare, so I'm wondering how to do it now.

    Before the last championships I had training 3-4 times a week, Tue - squat, Thu - benchpress, Sat - deadlift, Sun (optional) - bench press. I was decreasing the number of reps and increasing weights to peak for Sept 18.

    Last results:
    Squat 105 kg
    Bench press 52.5 kg
    Deadlift 132.5 kg

    Body weight 59.3 kg
    Training experience - 9 years in the gym, started compete in powerlifting 7 years ago, after a couple of years trained without competitions, back to powerlifting competitions since Feb this year.

    I'd really appreciate any advise!
    Last edited by userU2EIPLJD6DA; 09-23-2021 at 06:22 AM.
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  2. #2
    SFW! Drew23's Avatar
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    There's pretty much nothing you can do to get stronger in 4 weeks. Your best option is to work on any technique issues you may have, get extra rest, and make sure your nutrition is at a good level.
    Best Meet lifts: S:775 B:605 D:555 Total:1905 (220, equipped, drug free)
    Best Raw (gym lifts): S:525 B:380 D:515

    Want to bench more? Click here: https://forum.bodybuilding.com/showthread.php?t=178958341

    God chose the weak things of the world to shame the strong. 1Cor 1:27
    ~ Molon Labe ~
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  3. #3
    Old Man Lifting PhDPepper1111's Avatar
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    What Drew said... not really going to get stronger even if you are new... generally after a meet the first few weeks are recovery and rebuilding... but go for it and I hope it goes well! Now you know what to expect, might see improvement from a mental prep perspective etc.
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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