Training For My First Powerlifting Meet: 8 Weeks Out

I’m starting a new series on this blog for the next eight weeks to document my journey to my first powerlifting meet.

Powerlifting is a strength sport that consists of three attempts at maximal weight on three main lifts –  back squat, bench and deadlift (sumo and conventional).

I’ve been using the style powerbuilding for the majority of my lifting experience. From March 2018, I began a training programme with my coach Jorge Rosado IG: @fitness_iq. I started the nutrition part in July and have been slowing dieting for the last twelve weeks.

I’m currently in the 8th week of my volume phase. This means that the frequency of each lift that I do (squat, bench and deadlift) has increased. I squat and bench three times a week and deadlift two times a week, with a DUP (Daily Undulating Periodisation) training style.

Daily Undulating Periodisation

Daily Undulating Periodisation is high frequency training method. The aim is to hit a muscle group or perform a lift multiple times a week, by changing the weight, the intensity and load each session. It promotes progressive overload. The aim of this type of training is to get a maximum workout volume without impacting recovery.

My coach has planned my training around progressive overload for the past few months. Therefore, over the past few months, I have increased my strength. My body composition has changed and my nutrition is tailored to consuming 80% to 90% nutrient-densed foods. The other 10% being foods that do not have high nutrient values.

Supplementation

As I have been dieting for the last twelve weeks, I’ve been taking supplements to help facilitate my diet. They promote muscle recovery and maintenance as well as my general wellbeing. Supplements is not necessary to gain better results. I don’t take them when I’m in maintenance or surplus phase because I’m able to get everything from the foods I consume on daily basis.

The supplements that I’m taking right now are:

• PEScience Select Vegan Protein Powder
• Optimum Nutrition Creatine (with creatine monohydrate)
• PEScience Omega-3
• Vitamin D3
• Multivitamin

I take these supplements on a daily basis. I take the protein and the creatine after my workouts in the mornings, the rest I take in the mornings with my pre-workout meal.

Blog Post Series

This blog post series on my journey to my first powerlifting meet is my way of documenting my thought process, my training and the lessons that I’ve learnt about myself and the sacrifices that I choose to make in order to be a powerlifter. I think it is important to share this with those who are considering to do a powerlifting meet sometime in the future, and for those who are just interested to watch and follow along.

I hope that you all enjoy this series. If you would like to see more, please click on the my Instagram icon on the side to see workout videos and more.

Until next time,

Folakemi Olamide