hey guys, I have got a powerlifitng comp comming up in 12 weeks, any idea how i might go about this so i’m actually peaking at the day of the comp.
I’ve currently just started Jim wendlers 5/3/1 program.any links to other threads / articles also would be great.
thanks
I don’t think 531 is great for peaking.
sheiko, dr.squat, smolov, est. are better options for contest run up in my opinion.
I am in the process of running my own 3 phase powerlifting peaking program. I’m not giving it away yet because I haven’t actually done the whole cycle. I’m just starting the preparatory phase this week. I expect this thing to work REAL well. I’ve put a lot of research and time into it.
Shit I guess it’s wrong to tease you like that. dead shoot me an e-mail if you are serious. plcj58@gmail.com
For peaking for a competition, I tend to just do singles for the month prior to the meet. I’ve tried a few different ways for peaking for a meet, such as taking the week of the meet completely off, but I’ve found the following works best for me. Prior to 4 weeks out, I really have no idea how best to peak - I tend to just do whatever I’ve already been doing in terms of programming. Maybe someone can shed some light on longer-term peaking, but I’ll be happy to share my 4-week plan.
Let’s say the meet is on a Saturday… this is how I’d go about it:
3 and 4 weeks out, start hitting 3 singles for each main lift with normal to heavy accessory work. The key is not to miss ANY of these singles. If you’re feeling good, go for a PR, but I wouldn’t push it here too much.
Week before meet:
Monday = Last heavy bench, normal accessory work
Wednesday = Hit what you plan on opening with for your deadlift, normal to easy accessory work
Saturday = squat opener, normal to easy accessory work
Week of the meet:
Monday = bench opener, 2 or 3 light sets of whatever upper body stuff you want, bike for 10 min
Wednesday = very light squats, 2 or 3 light sets of whatever leg stuff you want, bike for 10 min
These last two workouts are just to get blood flowing more than anything and make sure your mind is right. Could also be used to lose some last minute weight, but hopefully, your weight is fine by this time.
[quote]RealPC wrote:
I am in the process of running my own 3 phase powerlifting peaking program. I’m not giving it away yet because I haven’t actually done the whole cycle. I’m just starting the preparatory phase this week. I expect this thing to work REAL well. I’ve put a lot of research and time into it.
Shit I guess it’s wrong to tease you like that. dead shoot me an e-mail if you are serious. plcj58@gmail.com[/quote]
That’s not fair, I’ve been reading your blog and I’m dieing to see how your meet prep is going to go. (Your blog is freaking awesome by the way) ← see I’m even giving you a plug
Thanks DD. I hate to advise programs that I have not used/finished myself but I’ll take a guinea pig now and then. I am still tweaking things with it so it’s not really a finished product.
Where’s this blog at? I like blogs.
[quote]Bergman wrote:
Where’s this blog at? I like blogs.[/quote]
functional-strength.blogspot.com
I warn you, it will become a daily read.
thanks to all for the response
BOokmarked the blog already mate 
my email is teamjla@mail.com. for some reason couldnt PM you.
Bregman i followed a similar pattern when i did my strongman comp. which worked well for me but i felt that powerlifting utilized different energy systems. I followed a Sheiko based program specifically #29 for 4 weeks, but im guessing i should have started much earlier :). I took a week off before that saturday and just did cardio , no lifts. Saying that i didnt even maxout that previous week .
Saying that how long would an appropriate pre comp cycle be? i was going to do 5/3/1 for another 4 weeks and then do sheiko for 8 weeks leading up to the comp.
Just an Update on My training. Swtiching to Shieko Week AFter, And focusing on Grip Strength, The extra Goodmornings have helped me get my 40 yard dash to a 5sec and my GLutes feel like J.LO lol .
Maxed out for a full squat at 180kg 2 weeks ago… would i be able to push it up to 200kg in 8 weeks?
The Glen Pendlay/ Bill starr 5x5 is a 12 week program for advanced athletes that has you peak. I would check it out.
Here is what works for me:
8 of those 12 weeks will be completely normal training cycles- if competing equipped, I’ll start adding more gear work in weeks 6-8. My training is set up 3 weeks on/1 week deload.
The last 4 weeks are for peaking and they are miserable. The first 2 weeks are basically overtraining on purpose, and the last 2 weeks are deloads. It takes supercompensation 2-5 weeks to kick in. For me, its closer to 2 weeks. Here is what those 4 weeks look like
Week 4:
Sunday-
Squats w/ green+blue+40lbs of chain+ a bar weight that equals 90% at the top for 2 sets of 2
Samething but the bar weight is upped so that the weight at the top is 95% for 3 sets of 2
RDL’s for a new 6 rep max
Shrugs
Neck
Abs
Tuesday-
Some Max Effort bench exercise
Thursday-
Some Max Deadlift exercise after speed pulls
Friday-
Speed Bench with double band tension
Week 3:
Same as last week, squats are moved up to a bar weight thar equals 100% x5x1
Max Effort Exercises Cahnge
Week 2:
Saturday- Squats and deads 50%x5x1
Tuesday- Bench 50%x5x1
Mobility and recovery the rest of the week
Week 1: Meet Week
Nothing too crazy until meet day
It’s pretty nuts and very intense but it works very well. The hardest part is in those 2 weeks off, especially if your body feels 100%, not lifting heavy weights.
Il be competitng unequipt maybe wear some compression shorts. DOnt know if that would help though, i dont think so.
Yeah man , it is pretty intense. INteresting to read that u do neck work. In what way does in contribute to ur lifts?