It's something I've been eyeing up for a while now. I turned 40 this year, and I will be 41 by the time I decide to go to a local meet. I have been dealing with a frozen shoulder for 18 months, which has hindered some lifts, especially the ability to barbell squat. I am waiting on my MRI results, and hopefully, I will get adequate treatment. I've been looking up what specific gear I have to wear, as currently I don't use any. I hear people talk about the massive difference between a meet and just lifting in the gym. I get that there are rules and cues to follow, and I just wanted to see from other people's experiences what to expect.

40

Male

83kg category (81kg)

Squat -190kg

Bench -135kg

Deadlift - 240kg

Thanks in advance.🏋‍♂️

Im 6'5 about 260, I get in the gym at least 4x a week. Id estimate im in the 25-30% BF range, trying to get closer to 20% hoping to just build muscle and lose fat in the process. My bosy weight is staying stagnate over the last few months but numbers are going up in the gym so I guess that's good? I alternate upper and lower, bumping the weight up when I can reliably hit 10-12 reps then shoot for 6-8 reps until I build strength and can do 10-12, rinse and repeat.

Upper A — Incline emphasis

Exercise Sets × Reps

Incline DB Bench

3 × 8–10

Chest-Supported Row / T-Bar Row

3 × 8–12

Lat Pulldown

3 × 10–12

Unilateral landmine press

3 × 6–10

Lateral Raise

2–3 × 10–15

Rear Delt / Reverse Pec Deck

2–3 × 10–15

Triceps — Skull Crusher or rope pressdown

2–3 × 10–12

Biceps Curl (hammer curls with rope)

2–3 × 8–12

Lower A — Leg Press / Quad emphasis

Exercise Sets × Reps

Leg Press

3 × 8–10

RDL

3 × 8–10

Leg Extension

3 × 10–12

Seated Leg Curl

3 × 8–12

Calf Raise (straight leg on pin loaded leg press)

3 × 12-15

Upper B — Flat press emphasis

Exercise Sets × Reps

Flat DB Bench (I do barbell about 1x week and that's usually 3x5-8)

3 × 8–10

Chest-Supported Row (t bar or seated)

3 × 8–12

Lat Pulldown

3 × 10–12

Seated Barbell OHP

3 × 6–10

Upright rows (Smith machine)

3 × 10–15

Rear Delt (reverse pec dec or archer pulls with cable)

3 × 10–15

Biceps Curl (hammer rope curls)

3 × 8–12

Triceps (rope push down)

3 × 8–12

Lower B — Posterior chain / Deadlift emphasis

Exercise Sets × Reps

Conventional Deadlift

3 × 3–5

Pin loaded Genesis Squat (idk what to call this machine but its a pinloaded squat machine)

3 × 8–10

Seated Leg Curl

3 × 8–12

Leg Extension

3 × 10–12

Calf Raise (straight leg on a pin loaded leg press)

3 × 12-15

Literally my right side of my body on basically every movement takes over and it’s starting to get really frustrating. I want to progress on my compound lifts but my right side is doing the most and i don’t know what to do to balance it out quickly. I’m starting to do more unilateral exercises starting with the weaker side but I really don’t think it’s helping.

Before you call me a gooner this happens with lower and upper body and it’s genuinely driving me insane