Greetings,
Curious to get some feedback on the attached images for a meet prep. I didn’t add the peak weeks yet (2 weeks).
Howdy!
We typically do program review/program development during a consultation where we can get more information about the individual, their training history, preferences, goals, resources, and so on. Without any of that information, it’s challenging to predict how appropriate the program is. For a more in-depth review, shoot us an email at support@barbellmedicine.com and we can set up a consult.
A few things pop out to me:
- The total training load looks very, very low for the competition lifts and their variants. For example 3 sets of 3 @ 75% is a very low training load. So is 2x2 @ 80%. This continues through all weeks, e.g. 1 set of 5 @ 8 for deadlifts on the week of July 6. I suspect this is not enough training load, especially with the relatively low frequency.
- There is a lot of general accessory work for a meet prep block, e.g. “shoulders”, chest flys, leg extensions, rows, and overhead press. I think more training should be allocated to the competition lifts.
- I would not program singles for the military press in a powerlifting meet prep.
Overall, this program is not something I would recommend for meet prep as it currently stands. You may find our Strength 1 Program
useful, as it includes both a 3- and 4-day powerlifting meet prep training plan.
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Thanks so much! For context - the first week is a deload from a previous training block - then the weeks get progressively heavier but point taken.
I don’t think I can afford the individual consult but would be open to purchasing a program that would meet my current status:
-Currently in my early 40s, male, and 85-90% of my all-time PR levels from age 30 competitions (615 dead, 450 squat, 350 bench @ 190 for smaller federation/local comps)
-I figured I needed a volume block for 4-5 weeks to focus on hypertrophy followed by 3 weeks strength and 2 week peak (September 6th competition date)
-I had thought 4 days for volume with less frequency to really hit muscle groups with higher volumes and more rest in between followed by competition focused strength and peaking with more frequency over 5 days.
If that makes sense and my plan is good awesome if you think there is a program you guys sell that is better aligned to my goals (meet or exceed my all-time PR’s from 10 years ago!).
I’d like to ideally bench 4x, squat 3, and deadlift 1-2x a week over 4-5 days.
Thanks!
JM,
Yea, I noticed that it was a deload or low stress week, which is fine. My main concern is that the training load afterwards is still quite low.
My general programming approach is concurrent, which refers to “concurrently” training strength, hypertrophy, and power all at the same time. This is in contrast to conjugate periodization, which does distinct hypertrophy, strength, and power blocks. For a person going to a powerlifting meet, I think all prep should have a significant strength focus, with greater variation and lower average intensity at the start, and reduced variation and higher average intensity at the end. There’s a lot of inter-individual variation here.
That all being said, I don’t think powerlifters should do hypertrophy-focused blocks for improved strength performance. I think they’re fine off-season training programs and/or if someone prefers a break.
I do not think your plan is likely to hurt you per se’, but it does not jibe with how I would program for you. I think the Strength 1 Program linked above is probably right up your alley.
-Jordan
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