Hello everyone, I have a meet on may 7th and was wondering if anyone had a 4-6 week peaking cycle I could go through to maybe put a few more lbs to my lifts before the meet. Thanks!
Man, this question is impossible to answer in the context without some kind of idea of what kind of split you're on and how you're currently training
That said...I'm currently prepping for my first meet, and am just under 4 weeks out. 2 weeks ago I dropped all isolation exercises from my upper body workouts...no tricep extensions, curls, or any of that. Along with it, you wanna start going heavier on the main lifts, along with any compound accessory lifts. Example...I was doing wide grip and close grip bench a few days after my regular bench day, and hitting rep ranges of 12-15. In the last couple weeks I went heavier and got the reps on those down to about 8, and over the next 2 weeks will go heavier until even those are for only 4-5 reps. If you're used to higher volume, bodybuilding style lifting it will sounds odd to taper off the volume so much, but your body will tell you if you're doing it right. Lately my arms have been wrecked after my workouts, doing all pressing and pull-up/row varieties.
I've still been doing some leg extensions and curls on lower body days, but those are out after this week, too. all squats and deads and maybe some lunges or hack squats for the next month...
Man, this question is impossible to answer in the context without some kind of idea of what kind of split you're on and how you're currently training
That said...I'm currently prepping for my first meet, and am just under 4 weeks out. 2 weeks ago I dropped all isolation exercises from my upper body workouts...no tricep extensions, curls, or any of that. Along with it, you wanna start going heavier on the main lifts, along with any compound accessory lifts. Example...I was doing wide grip and close grip bench a few days after my regular bench day, and hitting rep ranges of 12-15. In the last couple weeks I went heavier and got the reps on those down to about 8, and over the next 2 weeks will go heavier until even those are for only 4-5 reps. If you're used to higher volume, bodybuilding style lifting it will sounds odd to taper off the volume so much, but your body will tell you if you're doing it right. Lately my arms have been wrecked after my workouts, doing all pressing and pull-up/row varieties.
I've still been doing some leg extensions and curls on lower body days, but those are out after this week, too. all squats and deads and maybe some lunges or hack squats for the next month...
Yeah i just went over to the local powerlifting gym and talked to the owner, hes gonna give me a few pointers. What you said does make sense though, to focus more on the main lift the closer you get to the meet because well... thats what you do at the meet right?
Try not to get too wrapped up in your lifts before the meet or what you expect to do at the meet. Just go in and try to get the hang of how the meet runs and figure out your timing to get warmed up before you have to get on the platform. If you are not in the first flight, pay attention to how long things are taking, so you can know about what to expect. Don't stress about it. There will always be future meets.
Try not to get too wrapped up in your lifts before the meet or what you expect to do at the meet. Just go in and try to get the hang of how the meet runs and figure out your timing to get warmed up before you have to get on the platform. If you are not in the first flight, pay attention to how long things are taking, so you can know about what to expect. Don't stress about it. There will always be future meets.
I will definitely be keeping this in my mind. Nerves have gotten me in past endeavors.
At 4-6 weeks out, you generally won't be gaining much more strength. So during this time, you should be focusing on form and technique with weights closer to what you'll be using on meet day; warmups, openers, second attempts. And as you said, back off the assistance at this point. The last few weeks are all about building confidence and nailing down technique so there's no issues come meet day.
Jersey Animals
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Pretty much what others have said. I'd almost just go hard for a couple more weeks and then do a 2 week deload. Rest going into the meet is probably the best you can do for your lifts at this point.
Last meet: 539/330/623//1493 @ 220: USPA Sunflower State Games 7/15/17 (Classic Raw)
Next meet: December 2017 - USPA in KC, MO - 1540 @ 220 or 198. Kansas City ABC
Pretty much what others have said. I'd almost just go hard for a couple more weeks and then do a 2 week deload. Rest going into the meet is probably the best you can do for your lifts at this point.
Definitely +1 on getting rested up prior. I just did my first meet as a push/pull and set a 10 lb pr on bench, and a 20 lb pr on deadlifts, and I attribute it to tapering off accessory work the last few weeks...go heavier on them but less volume, and to getting in 5-6 days rest.