My plan was to compete in a 100% RAW powerlifting meet the 1st week of November, but for reasons beyond my control I may not be able to. Either way, I’m going to continue training toward the goal of competing at that time.
Phase 4: pre-contest
4 weeks out
Day 1 bench assistance exercises
Day 2 squat assistance exercises
Day 4 Work up to a double in a high band tension board press
Day 5 Work up to a double in a high band tension box squat
3 weeks out
Day 1 bench assistance exercises
Day 2 squat assistance exercises
Day 4 Work up to a double in a lesser band tension board press
Day 5 Work up to a double in a lesser band tension box squat
2 weeks out
Day 1 Dynamic effort bench
Day 3 Work up to my squat opener
Day 5 Work up to my bench opener
Last week prior to competition
Day 1 Dynamic effort squats
Day 2 Dynamic effort bench
Days 3 to 7 Rest, eat, rest, eat, some light stretching, drink a lot of water
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