SBD days (squat, bench, deadlift) are an excellent way to increase frequency of the powerlifts, practice good form and learn how to lift heavy while fatigued. It also simulates the meet as you have to perform nine heavy singles, 3 for each powerlift.
A typical way is to perform several sets of low bar squat, competitive bench press and your version of competitive deadlift (sumo or conventional). You perform several sets of low reps, usually at the 70-85% of 1RM where strength is best built.
Example:
squat 4 sets of 3 @ 80%
bench press 3 sets of 5 @ 70%
deadlift 3 sets of 3 @ 75%
You can do the competitive powerlifts or you can do their variations which build your individual weakness, for example deficit deadlifts and block pulls for your deadlift, SSB squats of front squats for your squat and CGBP or incline press for your bench press. Some more workout examples below:
Example 1:
low bar squat 4 sets of 3 @ 80%
CGBP 3 sets of 5 @ 70%
deadlift 3 sets of 3 @ 80%
Example 2:
deficit deadlift 4 sets of 2 @ 75%
SSB squat 4 sets of 4 @ 75%
incline press 4 sets of 3 @ 80%
Example 3:
front squat 4 sets of 2 @ 85%
bench press 5 sets of 3 @ 80%
deficit SLDL 2 sets of 5 @ 65%
The session should be heavy but not too heavy. Perfect form on all three lifts and accummulation of volume are the priorities. I like to do the SBD days once every two weeks or so. You can do them 3x a week in the beginning of a training cycle to build volume and frequency fast.
Good luck :)
Follow IG:
https://www.instagram.com/eastern_bloc_lifting/
