So we are about 5 weeks out from the meet. I was wondering what you guys suggest as far as training from here on out. Last time I think Brent, Kevin, and I did something like this.
Bench and Deadlift Training
4 weeks- 5 RM
3 weeks- 3 RM
2 weeks- 2nd Attempt
1 week- off
This worked pretty well for me for the last meet, so I guess I'll stick to that unless you guys had something else that you think might up my numbers. Also, what would you guys suggest for squat training? or at least what do you guys plan on doing?
10 comments:
This close to the meet I'd say don't change anything. Next time if you want you can experiment with a new contest prep routine. I'd say if you want to experiment after the meet, setup a competition cycle for 8-12 weeks out and just test your max on that day to see if it worked or is something you want to try at an actual meet.
Steve do you know your openers? You should pick a day more than a week out from the meet to test all of the lifts (squat bench deadlift) in that order to see what you should open with. You don't need to do a full max with all of them, but find a comfortable weight with full competition gear that you should open with. You can test them separately as well, but this isn't quite as good.
It's too close to the meet to test right now. I'm assuming that you've had some idea what your maxes were when you started training. If not, I would pick some now and adjust your 5-week wave accordingly. Based on how the reps 2 and 3 weeks out (since these will be closer to your max), I would re-adjust as necessary for your goals at the meet.
I would make sure to suit up / shirt up at least once a week for each starting next week (or this week). It's important you get use to your gear as soon as possible.
I don't understand why its too close to the meet. Just take Thu/Fri off and test on Saturday. What's the problem? 5 weeks is more than enough recovery time. People do meets that far apart sometimes.
Also, my point was to find some good openers, not to go to 1RM failure on every lift.
5 weeks is enough if you don't have to train during that time. Performing near-max lifts (e.g. your 1st or 2nd attempt) is very taxing when a person is at a high level of strength. I say hold off because I think Steve knows himself well enough to estimate his max and can wait to hit these until a few weeks out.
Actually, it might even be beneficial to switch the order slightly to give the CNS more recovery time.
week 5: 4 rep max
week 4: 2 rep max (~2nd attempt)
week 3: 5 rep max
week 2: 3 rep max (opener)
week 1: light sets / no sets
Part of the problem with going heavy is CNS fatigue. Hitting the attempts now can throw off the rest of the training until the meet. Spreading them out a little like the above gives the CNS 2 weeks to recover between heavy attempts but still keeps the work volume high enough to get the body used to lifting heavy. The order depends on how your body reacts to lifting something heavy.
People will go farther out with their attempts, but it all depends on what their training has looked like up to then and what kind of recovery they are planning up until the meet. Steve knows his body best so I think he should decide. I'm just suggesting things that have worked well for me in the past when I was at Steve's stage in competing.
But he's never squatted in a suit or deadlifted after a near maximal squat attempt. And I really don't buy that you need 5 weeks to recover from a near maximal attempt.
I think I pulled/strained my lat last night deadlifting last night. I wasn't even going heavy and I felt a pop in my left lat up towards the back of my armpit. Didn't hurt at the time, felt like two tendons rolling over each other. There is no discoloration, but I am sore this morning in that very spot and it hurts to do a pull up. wtf?!@
It happens. Go easy on it for a few days and then re-evaluate. Doing light upper back work for reps will help healing, but if its really painful you should wait a couple days.
Thanks for the input. Don't feel as discouraged by it anymore.
Not quite sure what my openers are going to be. Haven't done a geared 1RM squat before, but I think my opening numbers are going to be somewhere around here.
S: 400
B: 375
D: 500?
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