I’m prepping for my first powerlifting meet in December and looking for some insight on how to properly program and prep. I’m 35 yrs old and weight is 185. I intake around 2500-2800 calories a day and protein intake is around my body weight 180-190 grams a day. Bench 315, squat 325(kinda sucks), deadlift is 395. Look forward to talking to you guys🤘🤘
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To prepare for your first powerlifting meet, focusing on nutrition, program design, and rest is key. Here's some guidance based on insights from Mind Pump experts:
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Program Design: It is important to follow a structured program that emphasizes the main lifts (bench press, squat, and deadlift) and allows for progressive overload. Programs like MAPS Powerlift are designed to focus purely on strength and can help build the skills and stability needed for competition lifts 1.
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Nutritional Focus: Ensuring you are in a slight caloric surplus can be beneficial if you are looking to gain strength and possibly some lean mass. Maintaining your current protein intake appears appropriate, but tracking and possibly increasing calories slightly might help optimize your strength gains 2.
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Training Philosophy: Powerlifting is very much about performance over aesthetics. It's crucial to maintain your current weight class while getting stronger. This means focusing on making better food choices and ensuring your caloric intake isn't too restrictive, which can help prevent strength loss 3.
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Adaptability in Training: It's vital not to be rigid about your training plan. Being open to new methodologies and slight modifications based on your body's responses can lead to improved performance 2.
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Mental Preparation: Keeping a healthy mindset about the sport of powerlifting can prevent burnout and enhance your experience. Balancing the commitment to meet standards with personal growth is important 4.
By integrating these elements, you'll be well on your way to a successful competition. Best of luck in December! Keep pushing your limits. 🤘
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