Competition Lift Only Prep

This 6-week program is designed for advanced powerlifters peaking for competition. It emphasizes the competition squat, bench press, and deadlift with multiple exposures per week, prioritizing heavy singles and doubles to maximize neural adaptation, technical proficiency, and confidence under heavy loads. Weekly undulating loading manages fatigue while gradually increasing specificity and intensity toward near-maximal attempts. Accessories are minimal and strictly limited to movements that directly support the competition lifts (paused work, close-grip, and light upper back/hamstring work). The structure is 4 training days and 3 rest days per week, arranged as Train, Train, Rest, Train, Train, Rest, Rest. Weeks 1-2 establish heavy but submaximal singles and doubles, weeks 3-4 push intensity and introduce more frequent heavy singles, and weeks 5-6 sharpen peak with very heavy singles, reduced volume, and a final taper into competition.