Post competition training

[acoll83]

So I have a PL competition this Sunday and I'm starting to set up what my training will be like afterwards. Normally after a comp I'll spend about 3 to 4 months doing basic workouts on a 4-5 day split. Hitting 1 or 2 body parts per week but changing what days I train them and switch what smaller muscle is being train with which larger muscle.

That being said, I'm looking for a program that will incorporate some unconventional compound movements (front squat, sumo squat, sumo rdl, etc) but not too heavy so I can have my recovery phase. I'm getting bored of doing basic bodybuilding workouts, that's why I began powerlifting.

Any suggestions would be greatly appreciated.

 

[RodgerThat]

Layne Nortons PH3 program possibly? I'd take 3-4 weeks off just going through the motions after the meet then jump into something like that which is a bodybuilding and powerlifting program kind of thing

 

[acoll83]

Layne Nortons PH3 program possibly? I'd take 3-4 weeks off just going through the motions after the meet then jump into something like that which is a bodybuilding and powerlifting program kind of thing

Thanks brother I'll look into that. Definitely taking an entire week off completely, then yes probably going to just mess around for a few weeks. Tins of bicep curls and calf raises lol. Then I'll get back into it.

 

[Perrin Aybara]

Run DUP and just swap in the movements you want and add accessories as needed. Push press, strict press and incline in place of bench. Front squat or sumo squat for comp squat. Romanian deadlift for comp deadlift. Have a fourth bodybuilding day or whatever you want to do.

I'm doing something kind of similar right now until I start getting closer to my meet. Here's next week's training for me, I'm doing a strongman day instead of BB day. I'm trying to bring up a few weak points before going into full meet prep training.

 

[acoll83]

Layne Nortons PH3 program possibly? I'd take 3-4 weeks off just going through the motions after the meet then jump into something like that which is a bodybuilding and powerlifting program kind of thing

I really like this program man thank you for pointing me in its direction. Maybe I'll start in July. I'll make a thread to track it as well.

 

[RodgerThat]

I really like this program man thank you for pointing me in its direction. Maybe I'll start in July. I'll make a thread to track it as well.

My pleasure man, there are few people I whole heartedly support in this industry for what they say and reccomend and Layne Norton tops that list followed by mark rippitoe. If there's only two people you ever read about in the fitness industry those are the two to listen to.