Best PL programme running into a comp?

[soundsgood]

Last bodybuilding show was 4 weeks ago. Had some time just taking it easy in the gym, eating again and not really pushing the limits.

My gym has Just announced the annual gym powerlifting comp will be on the 17th of Dec or just under 6 weeks away.

I'm keen to start putting up some decent numbers and take the title. After a good 16 weeks of dieting for bodybuilding comps my strength is still returning so I tested my 1RMs this week to see where I'm at and got a

280 squat

190 bench

255 dead

725 total @ 112kg

I want to push for closer to 780-800

I'm not really one for programme's but think it might be beneficial at this stage.

Can I have some recommendations on some lifting programs

Cheers guys

[steak]

strong H :clap:

You could try working up to a 5RM on each lift (a day a lift eg MWF) for 3 weeks then up to a 3RM for 2 weeks...deload a week then smash it out on comp day.

Use a MWF split so you get the rest you need and perhaps chuck in an assist day on Sat eg upper back, overhead press, biceps abs etc

Ive used this on a few of our lifters who were out of a program and close to comp....worked pretty good and no-one whined to much about the effort.

[soundsgood]

Thanks for the advice Damo.

So just a few warmup sets then one set of 5? Or 5 sets of 5? What sort of assistance work would u do on that day?

[steak]

What I get them to do is work the way up to a single 5RM/3RM eg for a 280 squat

bar x10

60x10

100x6

140x5

180x5

220x3

240x3 or even 240x1 this could be a bridging rep/single to save energy for...

260x3

add in a couple of led assist exs like GHR, SLDL...keep these 60%ish at 3x8

On assist day ...again keep it 60% ish and i tend to use exs that support my bench as its my weakest lift...eg

Rows/chins - 3x8 of each

Overhead press - I keep these strict as and 5x5 sort of thing...less volume so as not to overload the delts

maybe some rear delts

and bicep stuff as I tore my tendon and want to make it right again but it helps a bit in the bench and its healthy for peeps to whack in a few sets of curls

I tend to leave tris out as on bench day close grip and pressdowns would secondary exs

Theres all sots you could do bro and this is just an option to get you up to the date in a short time.

4-6 sest fo bicep curls