Meet Preparation from Defying Gravity
By Bill Starr.
"If the meet is on a Saturday, then on two Saturdays before, do a minitest and find out your 1 RM on each of the lifts. The percentages for each set are based off of the 1RM for each lift as found in the minitest. Warmups are not shown. No exercises other than the competition lifts are supposed to be done except for stretching and light ab work. No accessory or auxiliary lifts at all. On off days a brisk 30 minute walk is permitted/recommended. Saturday  Minitest Monday Squat  5 x 56%, 5 x 67%, 3 x 76%, 3 x 83%, 3 x 91% Bench  5 x 56%, 5 x 67%, 3 x 76%, 3 x 83%, 3 x 91% Deadlift  3 x 56%, 2 x 67%, 1 x 76%, 1 x 83%, 3 x 91% Wednesday Squat  5 x 60%, 5 x 70%, 3 x 78%, 3 x 88%, 3 x 93% Bench  5 x 60%, 5 x 70%, 3 x 78%, 3 x 88%, 3 x 93% Deadlift  3 x 60%, 2 x 70%, 1 x 78%, 1 x 88%, 3 x 93% Friday Squat  3 x 60%, 3 x 72%, 2 x 80%, 2 x 88%, 2 x 96% Bench  3 x 60%, 3 x 72%, 2 x 80%, 2 x 88%, 2 x 96% Deadlift  2 x 60%, 1 x 72%, 1 x 80%, 1 x 88%, 2 x 96% Monday Squat  3 x 60%, 3 x 72%, 3 x 80%, 3 x 88%, 3 x 96% Bench  3 x 60%, 3 x 72%, 3 x 80%, 3 x 88%, 3 x 96% Power Clean  5 x 60%, 5 x 70%, 5 x 80%, 5 x 88%, 5 x 93% of your 5RM for power cleans Thursday  This workout is done in a circuit with no rest other than changing weights and should be completed in 1520 minutes. Squat  5 x 135 Bench  5 x 135 Power Clean  5 x 135 Squat  5 x 60% Bench  5 x 60% Power Clean  5 x 135 Squat  5 x 70% Bench  5 x 70% Power Clean  5 x 135" 
I've based most of my Meet preps on this model.

I have to admit, that 96 x 3 intimidates me.

Starr writes in a very informal way, as most did in that era and wouldn't typically give hard and fast percentages, I have his book Defying Gravity (signed copy!!) and he doesn't give exact percentages there.
I have a feeling these have been added in over time as people copy/paste the text and attempt to clarify it for today's readers. His exact wording was to do work up to a heavy triple. I believe he later clarified this as a triple with your opener. 
As a newbie to powerlifting and competing this is exactly the kind of meet prep I was looking for. Thanks for posting

All times are GMT 5. The time now is 05:27 PM. 
Powered by vBulletin® Version 3.8.5
Copyright ©2000  2015, vBulletin Solutions, Inc.