Sheiko strikes again

[Perrin Aybara]

You're most likely correct. Sheiko was a better fit from how I'm feeling, which supports your thoughts on me being too advanced.

At least I can say I gave it a fair shake. Not for me.

A lot of the initial progress could just be from the volume reduction. Kind of like peaking for a meet.

You might try The Texas Method. I'm not a fan of the vanilla version, but there's some templates I like. I just did a quick search and couldn't find the one I was thinking of, but I'll do a little digging for you and see if I can find the one I really liked.

 

[Perrin Aybara]

I'm still not finding it. It was something like this though:

Monday
Intensity squat (5RM)
Volume deadlift (5x5 ~80% ID deadlift)
Light bench (3x5 80% VD bench)

Wednesday
Intensity bench (5RM)
Volume squat (5x5 80-90% ID squat)
Rows 5x5

Friday
Intensity deadlift (5RM)
Volume bench (5x5 80-90% ID bench)
Light squat (3x5 80% VD squat)

Might not be exact as it's coming from something I read and experimented with a few years ago. If it was me I'd run the intensity day at RPE 9 and alternate with sets of 3 one week and 5 the next. Then add a fourth day with overhead press and bodybuilding stuff.

I'll keep digging around and see if I can't find the template. I have absolutely nothing else to do anyway. I found some Texas Method RTS templates, but they aren't much different than the original. My problem with the original is poverty volume on bench and deadlift.

 

[ickyrica]

Thx for the advice. I would have responded sooner but life's been busy.

I've been reading up on TM and am going to give it a go. I can see where the last program fell short for me and how this one is more diverse. Looking forward to seeing how it goes.

 

[ickyrica]

My problem with the original is poverty volume on bench and deadlift.

I can definitely understand this.

 

[Perrin Aybara]

Thx for the advice. I would have responded sooner but life's been busy.

I've been reading up on TM and am going to give it a go. I can see where the last program fell short for me and how this one is more diverse. Looking forward to seeing how it goes.

Same, I've been crazy busy and I can't find the version I was talking about for anything.

I can definitely understand this.

Yeah, you definitely need more volume than that last one. Don't do the vanilla template of TM, the bench and deadlift volume wouldn't be enough. If you're going to do it do volume deadlift on volume day and don't rotate bench and press. Keep bench as your main movement and press as an accessory.

 

[ickyrica]

Alrighty then. Back in the saddle today. I have the day off for the first time in 8 years, traded new year's day for it.

I went cookie cutter and am using the base template PA gave me above. I'm curious to see how I react to it and what adjustments I will need. I'm certain my max numbers are very close to accurate, however they are theoretical.

All critiques welcomed

Monday
Intensity squat (5RM)
Volume deadlift (5x5 ~80% ID deadlift)
Light bench (3x5 80% VD bench)

Squat w safety squat bar
1 X 5
70#
160#
250#
300#
340#
Right knee hurts, interior side of the knee. Minor inflammation basically is all I believe.

Dead lifts
1 X 5
135#
225#
315#
405# 5 X 5
at least one more set in the tank.

Bench
1 X 10 135#
1 X 5 225#
3 X 5 315#
Always feel good under 315#, think a 5 X 5 is a possibility soon.

 

[Perrin Aybara]

I'm definitely interested, too. I can't believe I can't find that template anywhere though. I ran it for a month or so when I was natty and it was too much to recover from. I always thought being on gear would make it work great.

 

[ickyrica]

I'm definitely interested, too. I can't believe I can't find that template anywhere though. I ran it for a month or so when I was natty and it was too much to recover from. I always thought being on gear would make it work great.

It's all good man. Hopefully this will be a good fit for me right now. If not I was contemplating going a classic bodybuilding route and getting yoked. Summer is fast approaching...

I'm dead set on building power so I know this will work. Confident.

 

[theprodgicalson]

looking towards the future after my next meet i think im going to run 5/3/1. i really like the layout of it and the progressive nature while being able to manage fatigue, and your progression. Maybe you could look into the the 5/3/1 Boring But Big if your goals are to build power and get yoked.

Boring But Big

He doesnt really explain the 5/3/1 methodology so this second article explains how to do your strength sets then do the supplemental stuff. there is a good App for Boring But Big on iOS if you have an iphone. i recommended this to a good friend who is wanting to kind of get into powerlifting and he just started it last week. i can let you know how he does on it. i would personally do example number 2 on the above link

5/3/1: How to Build Pure Strength | T Nation

 

[ickyrica]

Shit just got real folks. A buddy of mine just got me to agree to do a PL meet.

It would be a few solid months of training and I'm sure I'll get my ass handed to me being my first comp but I'm excited.

 

[Perrin Aybara]

Shit just got real folks. A buddy of mine just got me to agree to do a PL meet.

It would be a few solid months of training and I'm sure I'll get my ass handed to me being my first comp but I'm excited.

There's no reason to "get your ass handed to you." It's your first comp. Just have fun and do your best. You have plenty of help and support here to be prepared.

looking towards the future after my next meet i think im going to run 5/3/1. i really like the layout of it and the progressive nature while being able to manage fatigue, and your progression. Maybe you could look into the the 5/3/1 Boring But Big if your goals are to build power and get yoked.

Boring But Big

He doesnt really explain the 5/3/1 methodology so this second article explains how to do your strength sets then do the supplemental stuff. there is a good App for Boring But Big on iOS if you have an iphone. i recommended this to a good friend who is wanting to kind of get into powerlifting and he just started it last week. i can let you know how he does on it. i would personally do example number 2 on the above link

5/3/1: How to Build Pure Strength | T Nation

I ran that before my first meet and it was great for deadlift. Not so much for bench and squat though. Looking back I wonder if I might just not have been advanced enough at that time for it.

 

[MindlessWork]

Shit just got real folks. A buddy of mine just got me to agree to do a PL meet.

It would be a few solid months of training and I'm sure I'll get my ass handed to me being my first comp but I'm excited.

Good luck and kill that shit! Judging by your numbers you got a good shot at it so get prepared

Is your buddy also competing?

 

[ickyrica]

There's no reason to "get your ass handed to you." It's your first comp. Just have fun and do your best. You have plenty of help and support here to be prepared.

thanks. I'm a cynic, what can I say? Lol. I'm intimidated is all.

My buddy said they(events) are always supportive and that I should just pop my cherry. He was saying that I'm stronger than most guys so I shouldn't be worried.

I know I'm not a record breaking strength guy and I'm perfectly fine with that. I just want to be the best Ickyrica I can be!!

 

[Perrin Aybara]

thanks. I'm a cynic, what can I say? Lol. I'm intimidated is all.

My buddy said they(events) are always supportive and that I should just pop my cherry. He was saying that I'm stronger than most guys so I shouldn't be worried.

I know I'm not a record breaking strength guy and I'm perfectly fine with that. I just want to be the best Ickyrica I can be!!

You're not going to come in last by any means. And he's right about it being very supportive. Meets are a blast for real.

 

[ickyrica]

So now come the real questions.

1. Do I need a specific training cycle to peak at the meet?
2. What would the best plan of attack be for supplements?
3. Equipment for the meet:
- Knee sleeves ?
- Better wrist wraps ?
- elbow wraps ?
4. It says I need a singlet for the comp? Really? Anyone know where to find a Pantera singlet??

I have funds so getting wraps, sleeves and supplements all ironed out isn't an issue. I currently have a decent belt that work for both Squat and DL. I have a set of wrist wraps that are adequate imo, not sure if I need anything better. I do not have anything for my knees or elbows. I'm pretty sure this federation allows all sorts of lifting gear but I'm not interested in anything crazy.

I'm a bit overwhelmed with all of the new stuff in my head but with good support and having a game plan I feel like I'll be fine.

 

[Perrin Aybara]

1. Do I need a specific training cycle to peak at the meet?

Yes, but since it's your first meet I don't think it needs to be overly complicated. Train normally until three weeks out, then work up to a heavy double on each lift that week. These will be your second attempts. Two weeks out work up to a heavy triple on each lift, these will be your openers. Deload the week of and you'll be good.

2. What would the best plan of attack be for supplements?

Some combination of test, tren and deca. An oral like dbol or anadrol starting like four weeks out from the meet.

3. Equipment for the meet:
- Knee sleeves ?
- Better wrist wraps ?
- elbow wraps ?

Knee sleeves depends on the federation and division.
Wrists wraps sure if you've got the money.
Elbow wraps aren't allowed to my knowledge. Maybe on squat, but not sure.

4. It says I need a singlet for the comp? Really? Anyone know where to find a Pantera singlet??

Yes, it's required. Google "custom singlets" and there's places that will put anything you want on one.

I have funds so getting wraps, sleeves and supplements all ironed out isn't an issue. I currently have a decent belt that work for both Squat and DL. I have a set of wrist wraps that are adequate imo, not sure if I need anything better. I do not have anything for my knees or elbows. I'm pretty sure this federation allows all sorts of lifting gear but I'm not interested in anything crazy.

I'm a bit overwhelmed with all of the new stuff in my head but with good support and having a game plan I feel like I'll be fine.

Lifting gear depends on the federation and division like I said. Knee sleeves and belt is generally considered raw. Knee wraps is raw classic. Then you have all the equipped lifting that allows bench shirts and squat suits.

 

[ickyrica]

I have Test and Deca and don't see myself needing to re-up any time this fiscal year, bought more than I thought I was... Deca is very new to me and I've never had experience with Tren or any real oral. With Tren, most likely best to go with a longer type like Enanthate as opposed to a shorter one for stability?

I've tried a prohormone once years ago at this point, Steel Crushers DMZ. I liked it I guess. I think if I had to pick I would go with Dbol for an oral. I basically only read good things about power with Dbol.

It's an EPF meet. I met a guy here that made me aware of it and as it turns out one of my friends is actually in the comp. We were shooting and it came up in conversation, that's how I got roped in.

I'm only interested in wrist wraps, a belt and maybe knee sleeves. I've never used knee sleeves but it seems like I can expect a little jump in max from them. Maybe? I think I might have some knee sleeves somewhere that I never opened, will check tonight.

So the game plan is to continue lifting like a savage until a few weeks out and then fine tune the lifting a bit for competition. Step up my supps game fast and invest in some good knee sleeves.

I would like to be in the 242# division but I am sitting pretty at 260#
I think dropping the weight over a few months is something that's no too crazy. What do you think? Stay large or eat a little less every day?

If you guys think at any point I am over complicating things please feel free to shorten my rope a bit. Let me know!!

I can't tell you guys how excited I am for this!!

 

[Perrin Aybara]

I have Test and Deca and don't see myself needing to re-up any time this fiscal year, bought more than I thought I was... Deca is very new to me and I've never had experience with Tren or any real oral. With Tren, most likely best to go with a longer type like Enanthate as opposed to a shorter one for stability?

I've tried a prohormone once years ago at this point, Steel Crushers DMZ. I liked it I guess. I think if I had to pick I would go with Dbol for an oral. I basically only read good things about power with Dbol.

It's an EPF meet. I met a guy here that made me aware of it and as it turns out one of my friends is actually in the comp. We were shooting and it came up in conversation, that's how I got roped in.

I'm only interested in wrist wraps, a belt and maybe knee sleeves. I've never used knee sleeves but it seems like I can expect a little jump in max from them. Maybe? I think I might have some knee sleeves somewhere that I never opened, will check tonight.

So the game plan is to continue lifting like a savage until a few weeks out and then fine tune the lifting a bit for competition. Step up my supps game fast and invest in some good knee sleeves.

I would like to be in the 242# division but I am sitting pretty at 260#
I think dropping the weight over a few months is something that's no too crazy. What do you think? Stay large or eat a little less every day?

If you guys think at any point I am over complicating things please feel free to shorten my rope a bit. Let me know!!

I can't tell you guys how excited I am for this!!

I only have experience with tren ace. It seems the logical choice to start with because it gets out of your system faster if you end up needing to bail on it because of sides. Maybe just go with test and deca this time and hold off on the tren.

Can't go wrong with Dbol.

EPF I'm not really familiar with.

Yeah, good knee sleeves will add a little. The tighter they are the more you'll get.

Sounds like a plan.

I wouldn't cut. No reason to unless you're going for records. No reason to make this prep not fun in my opinion. Stay about where you are or bulk to 275lbs would be the only options I'd consider personally.

You're fine, all valid questions. Maybe someone else can chime in with a second opinion on everything.

My opinion is run test, deca and later dbol and train your ass off until three weeks out. Then do the short and simple peak like I suggested. Get the lifting gear and singlet soon and make sure to train with them and also start practicing commands about a month out. Pick up odds and ends for meet day at some point. Show up, do your first and second attempts based on the doubles and triples you did two and three weeks out, then base your third attempts on how the second ones felt. Get some big PRs on the platform and call it a day. Easy.

 

[ickyrica]

I only have experience with tren ace. It seems the logical choice to start with because it gets out of your system faster if you end up needing to bail on it because of sides.

truth, I did some reading and I feel like that's a better idea. The combination of tren ace and Dbol sounds like so much fun!!

I will play it safe and try an oral on cycle and wait on the tren. Quite frankly, tren scares me a little haha

 

[Perrin Aybara]

I kinda YOLO'd it and ran tren a month out from my last meet while I was still running deca. I was lucky and I didn't get bad sides though. Yeah, just do things that'll make for a smooth meet prep. No reason not to make this whole experience a positive one.