Today rocked. Got enough rest due to there being three people between my bench sets, which I think helped me push through bench.
Bench
45x5
95x5
135x5
155x5
170x5x3 (PR)
Squat
45x5
135x5
205x5
245x5
275x5x3 (PR)
Deadlift
155x5
243x5
293x5
313x5
333x5
343x5 (PR)
Was talking to Brian today... I need to schedule intelligently in preparation for the meet. Thinking... heavy day on squat/clean/press on Sunday, then a light squat/bench/deadlift day on Monday, test on Wednesday to figure out openers, and then light for the next few workouts? On the other hand, I'm not really taking this meet that seriously--just want to go see what it's like and see what kind of numbers I can put up--which means maybe I should just keep my linear progression and punt optimization. Suggestions?
Friday, January 28, 2011
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Congrats on the PRs!
ReplyDeleteCongratulations on your PRs, good job!
ReplyDeleteFor me I will do my last heavy weight training around Feb.6, and totally rest for a couple of days, 48 hours before the competition do some light weight speed squat/bench/deadlift, use 50%-55% of 1 RP max, doing 6-8 sets of 3.
Sheng's plan is sensible. I'm not that knowledgeable about peaking for meets, but I generally hit my openers the Saturday before the meet, then take the last week pretty light (50-70%) without going over 5 reps.
ReplyDeleteAnd yes, just keep doing linear progression until that last Saturday, then test your openers based on a projected max (your 3x5 should be roughly 80-85% of your true max).
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