@T3hPwnisher @simo74 @guineapig hey guys, you who compete, what would you advice me in regard “to peaking” (being in top shape) for these tests?
On monday, runing (beep test), and on tuesday, bench + squat + pull-ups
Supposed to have a dynamic leg day today, a dynamic upper body tomorrow, then what, nothing sunday and monday? Maybe doing some technique work like 3 x 2 @80% on bench and squat monday? Or maybe just resting? I have been doing quite some running this week, my legs could rest, sure
Hey man, I appreciate the tag, but I specifically avoid peaking for competitions. Peaking is time spent in training NOT getting bigger and stronger, and goes against my whole training philosophy.
Biggest thing I could say is don’t eat or drink anything different the day before these tests that you haven’t had before. The day before a test is NOT the time to do things different. You want to be in familiar territory.
For sure but I don’t know if it’s really smart to do a max effort squat + crazy assistance on monday if on tuesday I have to squat for a test ahahah
I haven’t actually competed yet. Isa bit late now to “peak” but u may be able to produce a pseudo peak. Also complicated by the tests being different attributes.
The important thing to know is how u respond to rest. Like I’ve noticed if I take a few days off deads I’ll be relatively ready to go big when I come back in and it’s quite a range when I’m feeling shitty 400 feels heavy but recovered its up to 600. Isa mini peak
I don’t know much about peaking endurance but like I said it’s probably too late to peak proper. Best u can do is produce a mini peak. If u find straight time off to be detrimental then I’d squeeze in a low volume (for lifting) technique day and low volume (for running) day at least with a day off in between. So probs rest as much as possible but u know ur body best.
I think whatever u do fuel up carb wise and sleep like a baby. Post run re fuel like electrolytes and shit too lot of sodium get a little bloat going and refill ur glycogen. Then sleep like baby
Yeah sure. i guess I’m just stressed a bit, because the effort necessary on the lifting part (and most likely running) won’t be anything near max effort for me. But you know, I want to put all the odds in my favour.
Probably will have trouble sleeping because of the stress but I’ll try. Good thing is that I pass later in the day so I don’t have to wake up early
Rest is good so there is no fatigue during the test. Unfortunately sitting around for a couple days can make you feel sluggish during the event. Science bros might say that your central nervous system gets sleepy or something.
To activate and excite your CNS after resting you can do something high intensity/low low volume to get amped up before the event. Track coach Charlie Francis had sprinter Ben Johnson do max bench press to get hype before a race. They used low volume of an upper body move to avoid tiring out the legs.
I also heard about some baseball coaches using deadlift isometrics the day before games to get the CNS amped up.
I saw your post to CT, and that dude continues to set himself apart from the rest with how damn good of a businessman he is. Analyzes your post, gives a super detailed response and then offers to send you free programming via email without knowing if you’ve even bought a program of his. Freakin’ awesome.
Thanks for the suggestion! I have an upper body day tomorrow, that should give me only one day of total rest.
@flappinit I mean yeah… There’s a reason I’ve been dping his programs for 4 years. But I think he knows me since the time. And he coached me directly for one year but yeah, a full program…
I have only done one powerlifting comp but did plenty of running races. I tend to keep my training pretty light in the week leading up to the comp. Practice the moves or disciplines you are going to compete it but don’t push it too hard. I agree with @T3hPwnisher with regards food. Don’t do anything new the night before or on the day. I would try to keep hydration high in the week before but not to any extreme. Just try to relax on the day, you have done all the hard work so just trust that and do you job.
Conjugate Bodybuilding - Day 26 - 03/09
A. Machine chest flyes 3 x 15 with 25 kgs
B. Rear delts machine flyes 3 x 20 with 20 kgs
C. Slight decline DB press 15,14,9 reps with 30 kgs DBs
D. 35 mins run with a friend
Was bored that day, so I checked what the optional double-stim day for today was, and did it. Might have not waited enough on the DB press lol. My chest was on fire and is still sore today, 3+ days later ahahah. Sometimes we really underestimate the importance of chasing the pump. My chest was big and full for hours after this!
Bought some running shoes to change from my Chucks so I tried them just afterwards this with a friend. Not bad!
Conjugate Bodybuilding - Day 27 - 06/09
Feeling a bit down today. Went without knee sleeves. My knees were quite cranky today for a long time. And I took a really long time to feel ready and warm. probably because I had not done lower body work since monday appart from running.
Two first sets of squats were meh and felt hard (despite being around 80%)
Last one felt really great! Put on more focus, tightened the belt, and went down way deeper and it was faster and cleaner on the way up. Like really fast. So I don’t know. Was feeling bending a bit forward on the first 2 if I wasn’t pushing back. probably because I had been only doing low bar for 8 weeks and my brain is used to it.
But I don’t know, going with a faster and deeper eccentric I was stronger, cleaner (my legs didn’t want to cave at all) and was more upright. Lee Boyce said that taller guys accumulate more rebound energy. Is that it? Also probably because of low bar and high bar mechanism messes
Anyway, not much to say here. Nothing really hard but the arm work, which wasn’t that ahrd either, just a good pump (I’m never sore from arm work).
The weight, despite not hard, are also way heavier than what i’m supposed to do if I manage to get on tuesday: 6 reps of squat, bench, and chin ups with 100% BW, 85%BW, 0 added kgs. So that should be super easy
Really surprised by the 22 kgs DBs hammer curls with a pause at the top though! I thought I were going to slightly cheat the reps, but no! Let’s recover my elbows a abit now that i’m on holiday, and focus on regular bicep work and make these python finally big!
Anyway, run test tomorrow, fingers crossed!
Running test completed! Hard than I expected but it’s probably due to the fact that we had no warm-up. That’s right, we dived in as cold as my ex’s heart.
Some girl abandonned barely at halfway, she didn’t even look that tired. This channeled the inner grandpa in me. “What a generation of pussies, that’s you get for being on your phones all day!”
Weighted at almost 87 kgs, I’m heavy (shoes on and all). Test tomorrow, we are not sure about the weight used. Some guys talked about 110% BW for the squat. that should be fine, for a set of 6 with perfect technique. But I really do hope we’ll warm-up this time ahahah)
Going to put something on that toast in the corner?
Not this time, I was full enough after eating all of this ahah. And I did not have toast for a long time. This whole thing was around 800 cals.
You could’ve just put the eggs and bacon slice on it.
I love bread so much. I want one of these
Figuring out I was lactose intolerant, not gluten intolerant, is one of the best things ever. Ordinarily bread is consumed with dairy here hence the mistake.
That looks great, except who invited skin-on cucumbers to the party?
I have one like that. I try to stay away from it ahah. The thing in the video with the ice cream and all… so grossly delicious looking
@flappinit once, a few years ago, a girl was making a greek salad and she let the skin on. It’s less tasty, but I’m a lazy fuck
This model seems cool because eggs and meat can be cooked in it as well
thanks bro
Wait how does one complete the beep test?
It was not to the death, we just had to reach level 8 for girls and 10 for guys
