Box Squat (slightly below parallel...5 steps + 25kg plate): 5@135, 3@185, 1@225, 275, 315, 335, F@365 (arg), 3@315, 2@315
Deadlift: 5@135, 3@225, 315, 1@365, 405, 455, 2@470
Pistols: 3x8
Barbell Rollouts: 5, 5, 4
Captains of Crush: 7, 7, 4 @ #1
I think I was a little too aggressive in pushing the box squats. I should have done at least two reps at 365 with free squats, but I've been using box squats for the past few weeks to practice using my posterior chain when squatting. At least I got in one heavy rep at 335, which is roughly 90% of my current true max (365).
Deadlifts were OK. My back rounded a bit on the first heavy rep and quite a bit on the second one. I also have to learn to shut up when I lift.
Next week is supposed to be deload week, but I think I'm going to skip that and go right into the 5-rep (85%) week instead because the meet is going to be in three weeks. That will leave me a 85% week, 90% week, a few rest days, and then the meet.
In other news, I'm about 1/8" away from closing the CoC#2...whoo. It's not important for anything, but maybe I can get my name on that list on the wall... I can also learn from Danny and start crushing the hands of annoying people.
Sunday, August 2, 2009
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When is the last time you were planning on going heavy before the meet? Also, remember the entry form is due by the end of the week (Friday).
ReplyDeleteProbably the Saturday before the meet (a 90% week). And yes, I'll try to remember the form. I realized I had forgotten all about that deadline during the workout today. I did buy my singlet though.
ReplyDeleteOk. 90% one week before is a little closer than normal, in my experience its best to hit openers about 2 weeks before then taper off, and in the last week do very light stuff. Maybe Danny can chime in on this.
ReplyDeleteAlright. I read an article by Mike Robertson on Fortified Iron that said that your openers are supposed to be comfortable doubles in training, your second should be your believed max, and your third should be a stretch max. With that in mind, I think I'm going to go for:
ReplyDeleteSquat: 345, 365, 385 (or 395/405, if I feel real good)
Bench: 275, 285, 295 (or 300, IIFRG)
Deadlift: 475, 505, 515/525 (or more, IIFRG)
So I'll ramp up to doubles next weekend for those lifts. I suppose the week after that will be my deload week (6 reps at 70%), and the week right before will just be calisthenics. How does that sound?
About the question of when to place last max effort workout: This is very individual, and depends on how the overall competition cycle is built, on how you feel, on what is more convenient, ... If it was me, then probably something like 9-10 days before the meet, but there is nothing wrong with 7 days for someone like Frank (very good conditioning).
ReplyDeleteI think your original plan isn't bad (one week rest). But more rest probably won't hurt and you really don't expect to get stronger in the last weeks before the meet, so I do more triples, doubles, whatever, and rest completely for the last week. I think you could pull either off, though.
ReplyDelete