The Big Three - Program Recommendation

[Aude_Aliquid_Dignu]

I have a Local Comp in 8 weeks for fun.
Back Squat, Deadlift, and Bench.
My Goal is to be 1,000 - 1,100 total weight based on my max lifts this year.
I don’t know how to train for it and I’ve been dealing with a mild lower back strain.
Any suggestions for a program to get the body ready for the 3 big lifts on the same day?
I can train 2-3 times extra a week (in addition to my regular xfit workouts) between now and then.
Thanks in Advance.

 

[Cluster]

Good luck have a big time!

 

[Dirtnasty]

So I’m 8 weeks out my self we are prorbanoyba little different ijnapproach on this. Biggest thing I would don is practice commands f yiuve never competed. That would be innrack stand a few seconds for squat do squats then stand a second or two no steps bench is in rack down pause on chest press then again wait to rack rack once’s locked out. You could start with triples and for. A few weeks then some doubles and sub max singles take the entire week off of meet. If you have tripod film lifts to see if your hitting depth and to make sure bar is at stop on bench along with things like butt not coming up

 

[Poppy]

Everything @Dirtnasty said… just practice commands and dwindle your reps down.

My opinion: go have fun AND don’t get hurt. Take light openers to stay in meet… second and third attempts… see what ya got…

Maybe 4 weeks out…let go of the x stuff and practice 2 n 3 reps on the bench and squat following commands. Get deadlift session in there somewhere.

I always got real “over it” by deads… mine sucked anyways… I would take an opener for the total and call it. I might have had a mid/upper thousands total if I wasn’t so lazy.

 

[Poppy]

When I say upper thousands I mean 1600-1700 tops

 

[Dirtnasty]

Im I’m so much better lifting condition than my other meets that I’m
Looking forward to what I have in tank for dead’s. Today I did top set stripped weight for back off and with no break did that set. But yeah most important part is getting that first squat. And having good time. I haven’t even got a total yet but have enjoyed the two I’ve done. I still talk to guy from last meet. He just got second at nationals for some fed

 

[Poppy]

You’ve broke the code going in conditioned. I never did.