@CT:
Awesome much help as always
And…we can repeat this 10 day cycle 3 times or 30 days. After a month whats the recommendation? I have seen you post this can be done up to 5 times straight which would be just shy of 60 days 2 months.
[quote]brandon76 wrote:
@CT:
Awesome much help as always
And…we can repeat this 10 day cycle 3 times or 30 days. After a month whats the recommendation? I have seen you post this can be done up to 5 times straight which would be just shy of 60 days 2 months.
[/quote]
It’s NOT 30 days since there are 2-3 off days during the 10 days cycle… so a 10 days cycle will really last 13 days or so… 3 cycles is 38-40 days long. 5 cycles (the most that should be done) is roughly 62-65 days.
You can keep on going, but after 5 cycles (and probably 3) I would change some exercises OR conditions of executions (e.g. chains on some exercises).
Good morning Coach,
Long time no check in…
I am down to the final 22 days and on the final two days of the 3 rotation of the 12-day program you gave me. My numbers are as follows:
Bench: 1RM = 195lbs
Sumo Deadlift: 1RM = 350lbs
I have two more days on the current program: Snatch Grip High Pulls 4 x 6 and the Meet Simulation. My schedule will require that I take a day off between the two and be ready to start final prep on Monday or Tuesday.
I have been battling a lot of Hives through the past three weeks but pushing through them with the help of medication and lots of cold showers and ice packs. I think I could have been further a head but a couple of the days I could not lift because of the huge hives on the palms of my hands, so no gripping.
Just as a reminder the competition is Sunday, July 7th which also happens to be my 47th birthday.
As I go into my final two-weeks of all out training, should I change things up?
Mahalo for your assistance.
Aloha Coach,
Just wondering if you had thought of a schedule for me for the next two weeks (three weeks out) of training going into the competition.
Mahalo.
[quote]HawaiiTunya wrote:
Aloha Coach,
Just wondering if you had thought of a schedule for me for the next two weeks (three weeks out) of training going into the competition.
Mahalo.[/quote]
Sorry, I wasn’t in much over the weekend. I’ll work on your plan tonight!
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
Aloha Coach,
Just wondering if you had thought of a schedule for me for the next two weeks (three weeks out) of training going into the competition.
Mahalo.[/quote]
Sorry, I wasn’t in much over the weekend. I’ll work on your plan tonight![/quote]
No worries. I will look forward to it tomorrow. 
I will just push the Prowler around the island for today’s session. Mahalo nui loa for taking the time, I really appreciate it.
[quote]Christian Thibaudeau wrote:
[quote]HawaiiTunya wrote:
Aloha Coach,
Just wondering if you had thought of a schedule for me for the next two weeks (three weeks out) of training going into the competition.
Mahalo.[/quote]
Sorry, I wasn’t in much over the weekend. I’ll work on your plan tonight![/quote]
Aloha CT,
On the day of the meet I am scheduled for the Bench portion in the 9:30am group and the Deadlift portion in the 4:00-5:00pm group. I currently am using Indigo, Plazma, MAG-10 and Finibars. How should my intake look for this day? Across from the convention center is a place called Blazin Steaks, all grass fed grilled steaks. I figured for lunch I could take in some Rice and some steak, food I eat all the time that won’t play with my digestion while at the competition. More feedback around the lift portions would be helpful.
CT How would this work for a bench only lifter could i use the push / pull example you have all ready given take out the dead lifts and rack pull days and use a over head press day insted to go along with the bench day and sticking point day useing the cluster rep / pecent examples given ? how would a weekly split look ?
19 DAYS OUT
Deadlift competition style
Ramp to 1RM
Back squat 3 x 4-6
18 DAYS OUT
Bench press competition style
Ramp to 1RM
Seated cable row 3 x 6-8
17 DAYS OUT
Deadlift competition style
4 sets of 1 with 90% of max
Front squat 3 x 6-8
16 DAYS OUT
Bench press competition style
4 sets of 1 with 90% of your max
Lat pulldown 3 x 8-10
15 DAYS OUT
Prowler pushing light weight for time, max distance in 15 minutes
14 DAYS OUT
OFF
13 DAYS OUT
Competition style deadlift
60%, 5 sets of 3 reps performed in as little time as possible
Add 20lbs, 5 sets of 2 in as little time as possible
Add 20lbs, 5 sets of 1 in as little time as possible
12 DAYS OUT
Competition style bench press
60%, 5 sets of 3 reps performed in as little time as possible
Add 20lbs, 5 sets of 2 in as little time as possible
Add 20lbs, 5 sets of 1 in as little time as possible
11 DAYS OUT
OFF
10 DAYS OUT
Prowler sprints, 5 x 30 yards
9 DAYS OUT
Competition style deadlift
Ramp to 1RM
Leg press 3 x 6-8
8 DAYS OUT
OFF
7 DAYS OUT
Competition style bench press
Ramp to 1RM
Seated cable row 3 x 8-10
6 DAYS OUT
Prowler pushing moderate load, slow strides, 5 x 60m
5 DAYS OUT
Competition style deadlift 80% 8 x 1
4 DAYS OUT
Competition style bench press 80% 8 x 1
3 DAYS OUT
OFF
2 DAYS OUT
Competition style deadlift 3 x 1 @ 80%
Competition style bench press 3 x 1 @ 80%
1 DAYS OUT
OFF
It’s not much… but the work is done… the goal now is to come in recovered and ready to break PRs
[quote]Christian Thibaudeau wrote:
19 DAYS OUT
Deadlift competition style
Ramp to 1RM
Back squat 3 x 4-6
18 DAYS OUT
Bench press competition style
Ramp to 1RM
Seated cable row 3 x 6-8
17 DAYS OUT
Deadlift competition style
4 sets of 1 with 90% of max
Front squat 3 x 6-8
16 DAYS OUT
Bench press competition style
4 sets of 1 with 90% of your max
Lat pulldown 3 x 8-10
15 DAYS OUT
Prowler pushing light weight for time, max distance in 15 minutes
14 DAYS OUT
OFF
13 DAYS OUT
Competition style deadlift
60%, 5 sets of 3 reps performed in as little time as possible
Add 20lbs, 5 sets of 2 in as little time as possible
Add 20lbs, 5 sets of 1 in as little time as possible
12 DAYS OUT
Competition style bench press
60%, 5 sets of 3 reps performed in as little time as possible
Add 20lbs, 5 sets of 2 in as little time as possible
Add 20lbs, 5 sets of 1 in as little time as possible
11 DAYS OUT
OFF
10 DAYS OUT
Prowler sprints, 5 x 30 yards
9 DAYS OUT
Competition style deadlift
Ramp to 1RM
Leg press 3 x 6-8
8 DAYS OUT
OFF
7 DAYS OUT
Competition style bench press
Ramp to 1RM
Seated cable row 3 x 8-10
6 DAYS OUT
Prowler pushing moderate load, slow strides, 5 x 60m
5 DAYS OUT
Competition style deadlift 80% 8 x 1
4 DAYS OUT
Competition style bench press 80% 8 x 1
3 DAYS OUT
OFF
2 DAYS OUT
Competition style deadlift 3 x 1 @ 80%
Competition style bench press 3 x 1 @ 80%
1 DAYS OUT
OFF
It’s not much… but the work is done… the goal now is to come in recovered and ready to break PRs[/quote]
Mahalo nui loa for all of your work.
Here we go!
[quote]Christian Thibaudeau wrote:
It’s not much… but the work is done… the goal now is to come in recovered and ready to break PRs[/quote]
This is a GREAT quote!!
[quote]domcib wrote:
[quote]Christian Thibaudeau wrote:
It’s not much… but the work is done… the goal now is to come in recovered and ready to break PRs[/quote]
This is a GREAT quote!!
[/quote]
I couldn’t agree more. Going to add it to the spill.
[quote]domcib wrote:
[quote]Christian Thibaudeau wrote:
It’s not much… but the work is done… the goal now is to come in recovered and ready to break PRs[/quote]
This is a GREAT quote!!
[/quote]
When I was younger I messed up quite often by doing too much 2 weeks before a contest. This is often a mistake made by those who are insecure about their performance.
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
[quote]Christian Thibaudeau wrote:
It’s not much… but the work is done… the goal now is to come in recovered and ready to break PRs[/quote]
This is a GREAT quote!!
[/quote]
When I was younger I messed up quite often by doing too much 2 weeks before a contest. This is often a mistake made by those who are insecure about their performance. [/quote]
I am ready to go and ready for the easier days ahead.
My old training partner who is still a world champion powerlifter at 70, used to train at the same training facility as Larry Pacifico & Mike Bridges & Larry used to tell us the last two weeks are perhaps the most important of the whole training cycle & the only thing you can do at this point is come in fresh, anything else & you will screw things up.
[quote]sput79 wrote:
My old training partner who is still a world champion powerlifter at 70, used to train at the same training facility as Larry Pacifico & Mike Bridges & Larry used to tell us the last two weeks are perhaps the most important of the whole training cycle & the only thing you can do at this point is come in fresh, anything else & you will screw things up. [/quote]
Smart words and I agree 100%
[quote]Christian Thibaudeau wrote:
Yeah, but since she is doing push/pull I wouldn’t do squat layers and I don’t like doing a lot of HDL work for powerlifting.
Something like:
DAY 1. BENCH (competition set-up, not from pins)
- Ramp to 1RM (starting at about 60%)
- 2 sets of 3 reps with 90% of 1RM
- Ramp to 2RM (starting at about 80%)
- 2 sets of 3 reps with 90% of the 2RM
- Ramp to 3RM (starting at about 80%)
- 1 set of 3 reps with 90% of the 3RM
- Speed bench 4 sets of 3 with 60%, 30 sec. rest
PLUS: 4-6 sets of triceps work
DAY 2. DEADLIFT (competition set-up)
- Ramp to 1RM (starting at about 60%)
- 2 sets of clusters with 90% of 1RM
- Ramp to 2RM (starting at about 80%)
- 2 sets of clusters with 90% of the 2RM
- Ramp to 3RM (starting at about 80%)
- 1 set of clusters with 90% of the 3RM
PLUS: 4-6 sets of leg work
DAY 3. SLIGHT DECLINE BENCH FROM PINS (just above sticking point)
- Ramp to 1RM (starting at about 60%)
- 2 sets of clusters with 90% of 1RM
- Ramp to 2RM (starting at about 80%)
- 2 sets of clusters with 90% of the 2RM
- Ramp to 3RM (starting at about 80%)
- 1 set of clusters with 90% of the 3RM
PLUS: 4-6 sets of overhead work
DAY 4. HIGH PULLS FROM BLOCKS
- Ramp to 1RM (starting at about 60%)
- 2 sets of clusters with 90% of 1RM
- Ramp to 2RM (starting at about 80%)
- 2 sets of clusters with 90% of the 2RM
- Ramp to 3RM (starting at about 80%)
- 1 set of clusters with 90% of the 3RM
PLUS: 4-6 sets of Lats work
[/quote]
CT mate how would a weekly split look for a bench only lifter ? or even beter how would you train if you were wanting to compete in bench only lifting
Good luck with the weight comparison. Great advice, hopefully all is well!
[quote]Christian Thibaudeau wrote:
[quote]domcib wrote:
[quote]Christian Thibaudeau wrote:
It’s not much… but the work is done… the goal now is to come in recovered and ready to break PRs[/quote]
This is a GREAT quote!!
[/quote]
When I was younger I messed up quite often by doing too much 2 weeks before a contest. This is often a mistake made by those who are insecure about their performance. [/quote]
i honestly dont remember exactly what i did before my champioship meets. but, when i was coaching, the day before the championship meet, we went out and threw. they all blew away their pb’s by 3-5 feet in the shot. then, the next day, at the meet, yep, you know it, they just performed at their average distances. they still placed where we figured they would(1st, 3rd, 5th), but no new pr’s. that was 20 years ago, and i still have not forgiven myself for doing that to them.
Aloha,
Six days out and feeling really good about this.
I leave for Oahu (Honolulu) on Saturday, which I go directly to the competition site for weigh-in’s and equipment check. Competition on Sunday and I will post the results Monday after I return home. I will try to post something from my phone if I can.
Mahalo Christian for all of your help through this stage of the competition prep.
A hui ho.