Hi Folks,
I will be competing in a local competition in three weeks time. Hoping to total 200kg.Last competition i totaled 185. I was awfully close to 200kg. I missed 90 back and 107 jerk back as well. I will posting my training videos leading up to the comp. Koing and Jonty hoping to get inputs from u.
How long has your training been for this comp? How often do you train? What have your numbers been like? Any training PBs?
Better go in to a comp fresher and not feel battered.
3 sessions to go you should go to your openers or 2.5-5kg below your openers. Get a relatively moderate 3rep FS in as well. Job done.
What did you do last time around?
Koing
[quote]Koing wrote:
How long has your training been for this comp? How often do you train? What have your numbers been like? Any training PBs?
Better go in to a comp fresher and not feel battered.
3 sessions to go you should go to your openers or 2.5-5kg below your openers. Get a relatively moderate 3rep FS in as well. Job done.
What did you do last time around?
Hi Koing i am training six times a week for the comp. I would get about 5-6 singles in snacth and 5-6 in clean and jerk. I train the lifts alternately each day. Now i am combining them for the comp. Squatting two times a week, One back and 1 front. For front I would move upto 120 for a relatively heavy single and get a 3 repper with 115k. For back I do 5 4 3 with 125k and 130k and 135k.
Last competion I did 80k, 85K and missed 90 overhead in the snacth. In clean and jerk I did 100k, 105k missed overhead and 107k missed overhead.
This comp I wanna hit 90 and 110. I think its possible. Previous comp march 22nd I was weighing in at 71kg and this time around I am like 76 or so.
I am also focusing on jerk more which is my weak point. So I would clean once and jerk twice.
Koing[/quote]
You should be good to go then 
What will your openers be?
Koing
Hoping to be conservative on the opener as usual 80 in snatch and 100. Depends on the warm up too. and training in the next 10 days.
I will be posting videos of the training which I have been doing
You guys are no fun. I’m generally maxing out both lifts and hitting a heavy single/double back squat 7 days out, hitting openers 5 days out along with a fairly heavy double, and going through the competition warmup 3 days out along with a fairly heavy front squat double, and I am rarely, if ever, conservative at all with my openers. Go big or go home.
To be clear, this isn’t really something I would recommend to most people.
Do you follow any program or do you create your own, im looking to go to my first meet in Dec. my best in gym total is 192kg id like to hit 210kg in dec. Any advice?
[quote]TheJonty wrote:
You guys are no fun. I’m generally maxing out both lifts and hitting a heavy single/double back squat 7 days out, hitting openers 5 days out along with a fairly heavy double, and going through the competition warmup 3 days out along with a fairly heavy front squat double, and I am rarely, if ever, conservative at all with my openers. Go big or go home.
To be clear, this isn’t really something I would recommend to most people.[/quote]
DUDE you know my peaking and openers for comps are nothing but savagely risky…I was giving advice for him and not myself or you 
This is what I like to do:
2 weeks out:
Sunday: max 3RM FS, max Sn, Max CJ
During the week: go a bit lighter on the lifts
1 week out:
Sunday: max 3RM FS, max Sn, Max CJ
Mon: 5kg-10kg below openers
Wed/ Thur 5kg-10kg below openers : FS a heavy triple
I go 5-10kg below my openers as my openers are normally so heavy haha. The last comp I opened on a weight I hadn’t even CJ in over a year LOL.
I’m use to FS heavy so it doesn’t affect me.
I had the British qualifier targets so I was going in with the attitude of I either make it or I don’t. Nearly bombed on the Sn but made the 3rd attempt. Magically nailed the 145 and called it quits. Didn’t bother with the rest of my attempts.
Koing
I tend to have a more extreme/radical training philosophy (modified Bulgarian-ish, but with a job and not nearly as much time to dedicate to lifting as I’d like), but I wish people would get over this notion of peaking. I think you should be training hard enough that you can lift the day before or a few days before and be fine. Compared to the volume and intensity of normal training, 6 total lifts shouldn’t be too taxing and you should be used to lifting that weight.
On another note, programming for a meet somewhere down the road based on percentages each day, etc, etc, is somewhat nebulous as you don’t know how you’ll feel each day, therefore calculating out what you can lift in a competition a month from now based on a formula is just not realistic. Have a plan for the day but don’t rely on percentages, rely on feel. I prefer lifters to lift maximal or near-maximal weights all of the time so there is no surprise or shock the day of the meet.
[quote]Musashi17 wrote:
I tend to have a more extreme/radical training philosophy (modified Bulgarian-ish, but with a job and not nearly as much time to dedicate to lifting as I’d like), but I wish people would get over this notion of peaking. I think you should be training hard enough that you can lift the day before or a few days before and be fine. Compared to the volume and intensity of normal training, 6 total lifts shouldn’t be too taxing and you should be used to lifting that weight.[/quote]
So, you disagree with the notion that training heavy over a period of time will result in an accumulation of fatigue and that if the goal is optimum performance on a specific date then perhaps it is prudent to reduce volume and/or intensity at least a week or two out from that date to allow for the body to recover from that cumulative fatigue and perform at the highest level possible?
[quote]Musashi17 wrote:
On another note, programming for a meet somewhere down the road based on percentages each day, etc, etc, is somewhat nebulous as you don’t know how you’ll feel each day, therefore calculating out what you can lift in a competition a month from now based on a formula is just not realistic. Have a plan for the day but don’t rely on percentages, rely on feel. I prefer lifters to lift maximal or near-maximal weights all of the time so there is no surprise or shock the day of the meet. [/quote]
It’s my understanding that most training plans revolving around percentages use those percentages as a means to keep the lifter from overextending at any point and managing exertion, fatigue and recovery to (in theory) allow for the greatest progress. Of course you can’t predict how you will feel on any given day, but a well-structured program should have you reasonably recovered for the heaviest days, and it should be expected that some things will probably have to be adjusted or changed outright throughout the program due to unforeseen circumstances, and that’s partly where a good experienced coach comes in handy.
Also, any halfway decent program will have you lifting heavy weights at least once a week; there is no reason to experience shock or surprise on the platform on the day of the meet, but I don’t believe you have to train at max or near-max weights all the time to mitigate that. There is a difference between lifting heavy weights, and training to lift heavy weights.
In general, I feel people spend a lot of time in the 75-85% range which is a totally different lift than 95%+. Also, although I prefer to train with heavier loads as a % of my maxes day in and day out, I’m typically doing singles with a handful of doubles working up to it, as opposed to sets of 5, or even triples. In my experience lasting fatigue sets in more with higher volume training as opposed to heavier singles/doubles. It certainly depends on how you train though
you get used to a heavier training each day, it’s totally realistic to not taper off hardly at all, except for maybe laying off the squats for a few days prior. With that said, if you follow a standard USAW style program where you aren’t lifting above 95% too often, than you probably need to taper a bit. It all depends on training is what I was getting at, but for my lifters in the past who have had success they trained like I did, heavy every day. I was by no means a stellar lifter and am not trying to claim to be, but this training style worked well for me and continues to.
And I believe that heavy S & CJ, relative to the maximal amount that can be lifted by the amateur lifter based to squats/DL for example, is a small percentage and unless the volume is through the roof around 80-85%, I’m still not convinced heavy singles/attempts at heavier weight provide lasting fatigue.
[quote]Musashi17 wrote:
In general, I feel people spend a lot of time in the 75-85% range which is a totally different lift than 95%+. Also, although I prefer to train with heavier loads as a % of my maxes day in and day out, I’m typically doing singles with a handful of doubles working up to it, as opposed to sets of 5, or even triples. In my experience lasting fatigue sets in more with higher volume training as opposed to heavier singles/doubles. It certainly depends on how you train though
you get used to a heavier training each day, it’s totally realistic to not taper off hardly at all, except for maybe laying off the squats for a few days prior. With that said, if you follow a standard USAW style program where you aren’t lifting above 95% too often, than you probably need to taper a bit. It all depends on training is what I was getting at, but for my lifters in the past who have had success they trained like I did, heavy every day. I was by no means a stellar lifter and am not trying to claim to be, but this training style worked well for me and continues to.[/quote]
Most lifters are still learning to lift and should be lifting in the 75-85% range to iron out issues IMO. There really isn’t any point in lifting to 90-95% if you can’t consistently lift well with 80%. Making a 90-95% with a lot of arm bend, hip hike chest to the floor, swing and jump forwards isn’t going to help them out.
Once the lifter an actually lift properly yes I have my lifters go heavy once a week.
A one week or two week taper is fine but there are so many factors that are different to each lifter. I’d rather go in feeling fresh then over worked. My taper isn’t that much different to what I do in my training weeks. I’ll just go to 5-10kg less on the lifts.
Koing