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Training for a powerlifting competition

Posted by Dave Napper in Sports Performance

Estimated reading time: 1mins

Training for a powerlifting competition with powerlifter Dave Napper

How this strength session works

Front squats are to build up quad strength as well as thoracic stability both of which should benefit my competition low bar squats.

I then train competition paused bench presses and follow it with longer paused work to help strengthen my lockout by reducing the strength of the chest due to the long pause.

Finally, I finish with biceps for that Friday afternoon party pump!

My current Friday training session

Front squats

IntensitySets and RepsWeight
Warm Up1 x 570kg
Warm Up1 x 3120kg
Warm Up1 x 1155kg
Warm Up1 x 1175kg
Working Weight3 x 3195kg

Competition paused bench presses

IntensitySets and RepsWeight
Warm Up1 x 370kg
Warm Up1 x 1100kg
Warm Up1 x 1120kg
Warm Up1 x 1130kg
Working Weight3 x 5140kg

Two count paused bench presses

IntensitySets and RepsWeight
Warm Up1 x 5100kg
Warm Up1 x 5110kg
Working Weight4 x 8120kg

Dumbbell bicep curls

IntensitySets and RepsWeight
Warm Up1 x 1015kg
Warm Up1 x 1020kg
Working Weight5 x 1025kg

This workout should help to build up strength and stability.

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