Based on Jake's comments about more volume and the order of lifts, I've tweaked the C week (Deload). Below is an example of the new outline:
WEEK C (DELOAD):
C #1
BS 365x2 + 335x5 + 285x8
BP 315x3 + 295x5 + 255x8
SLDLQ 315x8
C #2
PC 245x1 + 235x1 + 215x5
OP 235x1 + 215x5 + 175x8
FS 275x2x3
C #3
BS 385x1 + 365x3 + 325x5
DBBP 140sx2x5
CHIN BWx3x8
It's still greatly reduced volume with high intensity, which is the goal. Also, no Rack Pulls to give the back a break.
3 comments:
Oh yeah,
BS = Back Squat
BP = Bench Press
SLDLQ = Stiff-Leg DLs w/ Quarter Plates
PC = Power Clean
OP = Overhead Press
FS = Front Squat
DBBP = Donkey Ball Buster Punch, errr Dumbbell Bench Press
Why are you doing low volume/high intensity right now? After a meet shouldn't you do the opposite, or do you have another coming up soon?
Well, it's been 2 weeks since contest, and the C week is usually necessary 2 weeks in. I def. feel beat as hell right now, so taking the C week right now lets me rest up a bit instead of just wasting a week not getting all of my volume work in. Sort of a reset.
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