Quick prep for a meet

Milo

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New gym that I signed up with is holding a PL meet for charity in which all proceeds go to St. Jude's. It's in 3.5 weeks so I won't have much time to prep but it's for a good cause. What kind of preparation do y'all do this far out from a meet? Never done one before and I don't even have a singlet yet.
 

John Ziegler

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3 weeks out – Lifter attempts the planned 3rd attempt at the meet / max attempt
2 weeks out – Lifter works up to planned 2nd attempt at the meet
1 week out – Lifter works up to planned 1st attempt (opener) at the meet
0 weeks out – Week of meet, lifter makes zero attempts until day of meet

Start focusing on what you will attempt to lift so your not second guessing on that day.

Chis Duffin
 
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ECKSRATED

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I don't agree with that.
I wouldn't max out 3 weeks out. I'd work up to your planned openers and that's it at this point.
 

John Ziegler

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These singlets are pretty cool and come in different colors:eek:

WewOTnY.jpg
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SFGiants

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Work on your openers and 2nd attempt and take the week prior off.
 

Milo

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Thanks all.
 

DocDePanda187123

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3 weeks out – Lifter attempts the planned 3rd attempt at the meet / max attempt
2 weeks out – Lifter works up to planned 2nd attempt at the meet
1 week out – Lifter works up to planned 1st attempt (opener) at the meet
0 weeks out – Week of meet, lifter makes zero attempts until day of meet

Start focusing on what you will attempt to lift so your not second guessing on that day.

I'm curious as to where you copy and pasted this from bc it's not only incorrect for most peaking approaches but also when you copy and paste something it's generally considered appropriate to reference the author/s
 
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DieYoungStrong

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3 weeks out – Lifter attempts the planned 3rd attempt at the meet / max attempt
2 weeks out – Lifter works up to planned 2nd attempt at the meet
1 week out – Lifter works up to planned 1st attempt (opener) at the meet
0 weeks out – Week of meet, lifter makes zero attempts until day of meet

Start focusing on what you will attempt to lift so your not second guessing on that day.


Please do not speak of things that you obviously don't know.
 

PillarofBalance

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New gym that I signed up with is holding a PL meet for charity in which all proceeds go to St. Jude's. It's in 3.5 weeks so I won't have much time to prep but it's for a good cause. What kind of preparation do y'all do this far out from a meet? Never done one before and I don't even have a singlet yet.
Just treat it like a heavy day and set a benchmark for yourself for training purposes.

Start working heavy doubles with commands for the lift as required by the meet rules - Squat and rack commands, pause the bench and hold your lockout.

3 weeks out

Monday
Competition Squat up to rpe 9 for a double
Then using the same weight do singles until it become @9 again
Deficit deadlift @9 for a double

Wednesday
Competition bench @9 for a double
Drop 10% weight and do sets of 2 until @9 again with a max of 4 sets
Paused squat @8 for a double
Keep working those doubles until you reach a 9

Friday
Comp deadlift @9 for a double
Floor press @ 9 for a double

2 weeks out

Monday
Competition squat @ 9 for a single

Wednesday
Competition bench @9 for a single

Friday
Competition deadlift @9 for a single

1 week out (meet is on weekend)
Monday
65% of opener for all lifts for 2 singles

Meet

Use week 3 @9 weights minus 10% for opener

Second attempt between opener and week 2 singles as second attempt depending on bar speed. Jumps are usually around 40lbs for squat and dead and 15 to 20 for bench

Third attempt go by second attempt feels.

The winner isn't always the strongest or the best lifter. Sometimes it's the guy who makes the most attempts.
 

Milo

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Thanks all for taking the time to write this out.
 

DocDePanda187123

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Just treat it like a heavy day and set a benchmark for yourself for training purposes.

Start working heavy doubles with commands for the lift as required by the meet rules - Squat and rack commands, pause the bench and hold your lockout.

3 weeks out

Monday
Competition Squat up to rpe 9 for a double
Then using the same weight do singles until it become @9 again
Deficit deadlift @9 for a double

Wednesday
Competition bench @9 for a double
Drop 10% weight and do sets of 2 until @9 again with a max of 4 sets
Paused squat @8 for a double
Keep working those doubles until you reach a 9

Friday
Comp deadlift @9 for a double
Floor press @ 9 for a double

2 weeks out

Monday
Competition squat @ 9 for a single

Wednesday
Competition bench @9 for a single

Friday
Competition deadlift @9 for a single

1 week out (meet is on weekend)
Monday
65% of opener for all lifts for 2 singles

Meet

Use week 3 @9 weights minus 10% for opener

Second attempt between opener and week 2 singles as second attempt depending on bar speed. Jumps are usually around 40lbs for squat and dead and 15 to 20 for bench

Third attempt go by second attempt feels.

The winner isn't always the strongest or the best lifter. Sometimes it's the guy who makes the most attempts.

The third week out where you have 10% fatigue....that's for bench right? I'd assume it's not for paused squats so close to the meet date?
 

PillarofBalance

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The third week out where you have 10% fatigue....that's for bench right? I'd assume it's not for paused squats so close to the meet date?
Yes load drop for bench.

Repeats for paused squats.

This is about as close to peaked as he can get. One week volume block with one week taper then a deload. It's kinda lol but like I said in my post he should just treat it like a max effort day and do some good for a charity and his soul.
 

ToolSteel

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I'm assuming rpe 9 and @9 means 90%?
 

DocDePanda187123

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I'm assuming rpe 9 and @9 means 90%?

No. RPE 9 or @9 means whatever weight that leaves you able to do 1 more rep at that weight. The percentage will vary depending on how many reps are to be done in the set.

For example, most will have an RPE 9 for a single around 96%, RPE 9 for a double around 92% and RPE 9 for a trip at around 89%
 

John Ziegler

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Please do not speak of things that you obviously don't know.

Lmao, you "obviously" don't know me. Funny how one guy says something then it snowballs into a bandwagon of facts true and the only way to go about it. Then you dont even blow us away with your higher ranks of powerlifting knowledge.:eek:

when you copy and paste something it's generally considered appropriate to reference the author/s

Will do sir:eek:
 
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PillarofBalance

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Lmao, you "obviously" don't know me. Funny how one guy says something then it snowballs into a bandwagon of facts true and the only way to go about it. Then you dont even blow us away with your higher ranks of powerlifting knowledge.:eek:

When I die I am leaving my clients to dys... he does actually know wtf he is talking about.
 

PillarofBalance

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3 weeks out – Lifter attempts the planned 3rd attempt at the meet / max attempt
2 weeks out – Lifter works up to planned 2nd attempt at the meet
1 week out – Lifter works up to planned 1st attempt (opener) at the meet
0 weeks out – Week of meet, lifter makes zero attempts until day of meet

Start focusing on what you will attempt to lift so your not second guessing on that day.
What they are looking at that makes them question your sanity is this.

A peak begins with high volume low intensity. Over time the volume decreases and intensity increases. But gradually so.

You have this backwards here. You don't work from heavier to lighter. You have no idea what your third attempt would be if you don't know what your opener will be.

Your opener has to be something you can absolutely crush on a shitty day. Most guys use the triple rule. If you can triple it that's your opener.

He needs to taper fast and set openers. See in my plan I use his rpe 9 double minus 10% as his opener? He won't bomb out this way and can take a big jump to attempt two.
 

John Ziegler

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CHRIS DUFFIN
Chris is an accomplished powerlifter, coach, and gym owner. He is the world record holder for the raw squat in the 220lb class. He also holds a Guinness World Record for the most weight deadlifted in one minute at 17,010 pounds (42 reps of 405lbs). Chris Duffin is the head coach and co-owner of Elite Performance Center in Portland, Oregon. Unlike many powerlifers and strength athletes, Chris is also enthralled with all things related to conditioning, nutrition, and supplementation.

I guess Chris doesnt know much about powerlifting. My bad.
 

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