Hello all, I've got a small question:
In about five weeks I'll be entering a small powerlift-competition at my gym. It's nothing big, mostly just for fun (I won't win it anyway). I would like to use this opportunity to get to 1000 lbs. for the three combined lift.
I plan on continuing with my reverse pyramid workouts of 3, 6, 9, 12 reps. This worked well for me in the past, before I ran into some pretty serious shoulder problems, mostly related to a lot of benching (and an injuryprone bicepligament in my left shoulder)
So I plan on doing that for the next four to five weeks, working out three times a week. I would probably have two days, which would alternate:
Day A:
Deadlifts: 3, 6, 9, 12 reps
Single arm dumbbell rows: 3, 6, 9, 12 reps
One set of 3 dumbbell press, 6, 9, 12 bench
2 x 10 ab-walkouts
4 x 5 woodchoppers
Ten minute skip rope session at the end
Day B:
Squats: 3, 6, 9, 12 reps
(Weighted) pull-ups: 3, 6, 9, 12 reps
Dumbbell presses: 3, 6, 9, 12 reps
2 x 8 dragon flags
2 x 8 hanging windshield wipers (I think they're called that)
Some prowler pulling/pushing
One problem is that I'm not exactly sure how to proceed with my benching. Benching heavy sort of messes up my shoulder, unless I use dumbbells. So I've been doing my heavy sets with them. They should have some carry-over, right? I'm willing to fuck up my shoulder at the competition, just not before
My current stats are
3 x 300 lbs on squat
3 x 340 lbs on deads (and progressing nicely)
3 x 105 lbs on db press
Problem is: our dbs only go up to 110, which I'll get to in three days. What to do then? Does anybody have any tips? Does my routine suck? Should I skip out on the cardio and add in some assistance work? Any ideas would be helpfull, thanks!
