Warning:long winded post
Right off the bat im goinng to warn anyone who might be following any of my post, your not going to gain any insight into how to properly peak for a meet.In the past ive have used a pretty simple program,bust my ass for a few weeks and at a certain point back off before the meet and hope for the best.No complex block periodzation, nothing.At any rate here is how my program is going to run starting Monday. By the way I would like to thank “Fisher” and “Punnyguy” for two post which have given me ideas on how im going to get ready for my meet.
Break down:
First off Im running two 5/3/1 cycles back to back with no deload.
Deadlifts -Staying with 5/3/1 ( since im screwed at this point anyway)but using estamated max from last rep pr also going to add extra work sets.
Example: 5x65%,5x75%,5x85% then 3 work sets 80% x 3 on the following weeks ill go 85% and
90% for 3 sets of 2 ( for the record im going by the" Prilepin’s table" on this one )
Week 6: Ill just do some speed pulls to allow myself to recover from the beating ill be giving myself.
The only assistance exercise I will do on dead day will be some direct midsection work since I want my whole focus to be on deads.( tip of the hat to Fisher)
Bench:Not to worried about bench Ill be going off my last training max I used on bench before I started using the Axel.
Ill be using a tweaked version on 5/3/1(info provided by Punnyguy)
Example week 1 : 65% X 5 ,75% x 5, 85%x5, 75% x 5, 65% x as many reps before failure
Week 2:70% x3 ,80% x3 , 90% x3 ,80% x3 , 70 % x same as week one
week 3: 75% x 5 , 85% x 3 , meet first attempt x 3
week4: same as week 1
week5: same as week 2
week6: 75% x5 , 85% x3 ,92.5 % x 3 of second attempt weight
On bench day the only other thing ill do is some type of rowing.
Squats: Its all good ,not changing a damn thing. Only thing is the second part of the cycle I will only do the called for reps and on week six I will not do 95% x1 I will just do my openner x 1.
I will keeping all my normal assistance exercises on this day.
Mpresses: No real change here either other then the second half of this mega-cycle Ill just do the called for reps. Ill be doing the same amount of assistance exercises.
Cutting Weight: My weight is dropping faster then a Prom Queens dress on prom night.As it stands im only 6 lbs from making weight.Once I hit weight Ill up the food intake and stay put.If I need to drop any weight at the last minute I have a 14 hour window from early weigh ins and the start of the meet.
Well thats about it. Come Monday Let the fun begin.
