Hey Jim,
Have 9 weeks till nationals how does this setup look leading up to it? Anything you would change or swap out?
85% training max-leader 2 cycles with OG 531. D1-Bench press-531, ssl close grip-5x5. Push/pull 50 total. D2-Squat-531, ssl pause squat-5x5. Single leg/core-50 total. D3-Incline press-531, ssl overhead press-5x5. Push/pull 50 total. D4-Deadlift-531, ssl ssb squat-5x5. Single leg/core-50 total. 1 cycle anchor-work up to training max for 1-3 with fsl same lift, week of meet no fsl and just squat/bench. Condition easy-20 min airdyne. Thanks for your time jim
A few questions for you:
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When you say Original 5/3/1, does that mean your doing PR sets during your Leader? If so I would recommend not. Just do 5’s Pro and then your supplemental then your assistance.
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Are you going to be establishing Training Maxes for each of those different supplemental lifts? I have made the mistake of using my Squat TM for Pause Squats, and regretted it.
I haven’t been powerlifting long, but generally my understanding is that within 9 weeks you shouldn’t have too much variety in your programming. It should be basically practicing the competition style lifts. I would say just do your supplemental the same style as your main work (ie. competition style) to practice the movements. By any means I am not saying you can’t, just kind of thinking out loud. Maybe someone more experienced could weigh in.
- Are you going to deload between the Anchor and Leader? If so that only gives you one week of heavier competition style work. If you are I would say after your Leaders, do the high intensity deload from Forever, then the week after that work up to your opener for a single and do no supplemental work just a bit of assistance. Then the week of the competition do 5’s week with Squat and Bench.
If your not going to deload, I would say the first week of your Anchor work up to your TM for 1-3 reps like you said. You could use it as an evaluation week to make sure your TM is at least 90% to dial in what your meet goal should be. Or you could maybe do 3’s week with a PR set and a couple Jokers with the same intention. I wouldn’t do any supplemental either way, but if you really want to maybe make sure its only 3 sets instead of 5.
Good luck and lift hard!
Thanks for your input mate, like you said it probs is a good idea to do same lift instead of variation this far out. Also my reasoning behind doing + set is i have had really good training cycles doing higher reps early on not necessary going for pr’s every week just taking whats there on the day. Im thinking 7th week protocol deload then week 8 working up to tm for 1-3 with fsl for 3-5x5, week 9 squat/bench work up to opener on the monday, wednesday squat/bench 3x5 fsl.