Originally Posted by Bodybygamma
I got this info from tinyman:
"Well here goes, I lift at a power lifting gym in ms, I have access to bands and chains. my workouts are moderately heavy. I train for 3 days and take off one this lets me train for a total of 9 days at home.
I have some 90lb db's at work They wont let me bring out 150s. safety issue.
My first three days are heavy, the mid 3 light, last three heavy.
I'm working with 405 for triples on squat and bench I'm doing reps with 385 for 5 on bench.
I dead on do accessories for back and bis day one, Bench and doing tri's on day two. Then squat and doing leg accessories on day three.
Also i lift raw until i try to do a meet. i can only do one a year and ill have five weeks to get ready and ill do the meet on the sixth week. all my lifts are raw. i would like to get to 585 within the next two years raw on all my lifts."
Ok Meet Prep on this template
On variation I would suggest is
Week 1- One Rep MAX + Light Assistance
Week 2- Wendler's 5 + Heavy Assistance
Week 3- Wendler's 3 + Light Assistance
Week 4- Wender's 1 +Throw chains on the one rep and repeat the singles
*example 535lb deadlift for 1 rep, throw 20lbs of chains every set till failure*
Week 5- Deload, *Use Bands for Speed Work (keep it light & fast)
Week 6- MEET TIME
When not able to train @home Take bands and buy blast straps and do as much as you can. Get a weighted vest, some sandbags and use them to weigh you down for body-weight exercises.