Anyone have a link to a PL contest prep routine?

Discussion in 'Fitness & Nutrition' started by Huge Evil Robot, May 5, 2006.

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  1. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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    Hey, I know I am a total noob at this and still weak as fuck, but I want to compete. I Found a meet in PA August 19th, and was wondering if anyone had a link to a contest prep routine. I forget exactly what it is called, which is why I'm asking and not searching for it, but its the weekly breakdown of %'s of lifts and such.

    Any help or advice is greatly appreciated :bigthumb:
     
  2. MaineSucks

    MaineSucks OT Supporter

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    Personally, I'd recommend getting on a 5x5 routine (read: "christophers routine") - you will build a ton of strength and it will be good for you to get a base. If you really really want to be on a "westside" routine, log into the F&N File share and download the EFS Template manual. Hop on Dave Tate's 9 Week beginner program.

    Don't neglect cardio and gpp. Don't neglect mobility work.
     
  3. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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    I've been on the 5x5 for a while now, and plan to sty on it for a bit. I wasn't sure if it would be worth it to switch to one of the contest prerp routines I had seen a while back on EFS closer to the meet.
     
  4. MaineSucks

    MaineSucks OT Supporter

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    they arent contest prep routines... its just a different workout routine with the main emphasis on getting your big three as high as possible.
     
  5. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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    I thought they pyramid up to your expected contest max? I'm guessing im pretty far off base here :hs:
     
  6. MaineSucks

    MaineSucks OT Supporter

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    some routines will have you work up to your opener, but they aren't for new lifters. As a new lifter all you can do is get as strong as possible, especially for your first meet, don't put all of your focus on percentages and what not - for new lifters a percentage based system isnt enough because you put on strength faster than the percentage increases will call for. www.elitefts.com make some food, go there, and read.
     
  7. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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    :cool: thanks, <3 elitefts (and food :o ). I should have just im'd you or something... no one cares unless i mention dw, favorite whey flavors, or bicep sizes :hsugh:
     
  8. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Eat SFW and sleep, pretty much the best routine
     
  9. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Yeah you don't need to worry about circa max routines and waving band tension and all that shit just yet. Hell nobody here really does either.

    Just keep it simple.
     
  10. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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    Good to know. I'll just keep doing what works. :bigthumb:
     
  11. Jeg1983

    Jeg1983 OT Supporter

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    Wheres the meet at?
     
  12. Huge Evil Robot

    Huge Evil Robot Must not sleep, must warn others

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  13. Jeg1983

    Jeg1983 OT Supporter

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    Scott Taylor runs a good meet

    If you are doing the meet let me know I may show up :coold:
     
  14. DTR rex

    DTR rex New Member

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    When I was competing I would run 5 X 5 with all 4 lifts (bench, squat, deads, cleans) for two weeks and then every 3rd week would work in a 5-4-3-2-1 routine with each lift. 5 X 5 is a great strength builder, but I liked moving to the 5-4-3-2-1 every few weeks to get a feel for having to control all that heavy weight.

    It always seemed to workout pretty well and I would start running this routine about 3-4 months consistantly before comp.
     
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