Training For A Powerlifting Competition
Posted by Dave Napper on Oct 30, 2017
At the moment this is my fourth and final session I do on Friday each week.
I’m currently three weeks out from my next Powerlifting Australia competition so the weights are gradually increasing while the reps are decreasing.
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 strength off the chest due to the longer pause.
Finally I finish with biceps for that Friday afternoon party pump!
My current Friday training session
Front Squats
| Intensity | Sets and Reps | Weight |
| Warm Up | 1 x 5 | 70kg |
| Warm Up | 1 x 3 | 120kg |
| Warm Up | 1 x 1 | 155kg |
| Warm Up | 1 x 1 | 175kg |
| Working Weight | 3 x 3 | 195kg |
Competition Paused Bench Presses
| Intensity | Sets and Reps | Weight |
| Warm Up | 1 x 3 | 70kg |
| Warm Up | 1 x 1 | 100kg |
| Warm Up | 1 x 1 | 120kg |
| Warm Up | 1 x 1 | 130kg |
| Working Weight | 3 x 5 | 140kg |
Two Count Paused Bench Presses
| Intensity | Sets and Reps | Weight |
| Warm Up | 1 x 5 | 100kg |
| Warm Up | 1 x 5 | 110kg |
| Working Weight | 4 x 8 | 120kg |
Dumbbell Bicep Curls
| Intensity | Sets and Reps | Weight |
| Warm Up | 1 x 10 | 15kg |
| Warm Up | 1 x 10 | 20kg |
| Working Weight | 5 x 10 | 25kg |
This workout should help to build up strength and stability.
