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Colbey17 wrote:
Hey everyone. I was preparing for a meet approximately three months out. It gave me time to finish my current ten week program, one week rest, and another six week program. It would've allowed me to peak the week of the meet. A different meet can open closer to home. Now I will have two weeks dead time before this new meet. Does anyone have suggestions on what to do? I don't want to spend two weeks doing nothing and lose strength not do I want to over work myself.
I would do this, it's a very effective peaking program and you'll feel very comfortable at the meet.
Monday:
squat to a comfortable max, like your opener, then drop to 90% of whatever number you hit for 10 singles.
bench 80% for 6 sets of 2
Wed
deadlift to a very comfortable max, not even your opener, and by no means should you get psyched at all. focus, but no psych, many people have screwed themselves pulling too heavy before a meet, do not be one of them.
Friday
squat - 80% for 6 sets of 2
bench - comfortable max, around your opener, then 10 singles at 90% of your max for the day.
repeat for week 2
Meet week
monday - comfortable max, or opener for squat and bench, work up to 85% in the deadlift
wed - 10 singles in all lifts with 65%
Saturday- compete
You'll notice I want you lifting the week of the meet, this is very imporant as it's better to head into a meet tight as shit, than get all stretched out and loose. Be tight my friend, it protects you from injury and makes you lift better, stretch your hips and ankles everyday, but don't touch your quads or hams no matter how tight you get. Suck it up until the meet is over and you'll thank me.
There should also be a ton of back work done after every workout, other than that, no assistance.
Let me know if you have any questions.
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