|02-14-2011, 12:02 PM||#1|
Join Date: Feb 2011
Location: Saint Joseph MO
Fav Exercise: Bench Press...DUH
Fav Supp: Oreo Cookies
another meet in 5 weeks
What are the best routines, breaks for recovery, sets, reps, percentages of wieght, what do I need to do for the next 5 weeks to increase a little on all three lifts. I know I wont jump up 30lbs, but how much can I?? 5lbs on a pr??
|02-14-2011, 01:19 PM||#2|
Bearded Beast of Duloc
Join Date: Jul 2009
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
|02-15-2011, 03:20 PM||#3|
Join Date: Nov 2009
Training Exp: 3+years PL/SM Comps
Training Type: SFW!
Fav Exercise: DEATH-LIFT
Fav Supp: Muscle-Juice/MonsterRehab
All those questions you asked answers solely depends on you (meaning your body, your experience,etc...) When in doubt just do whatever you usually do leading up to personal records.
5weeks isn't really enough time to get stronger, its just enough time to PEAK for a meet, meaning, there is a difference between building strengths and overcoming weakness opposed to honing your skills and techniques in preparation for a new one rep max.
Generally though the rule of thumb simplified in bro science is :
Weeks 5 4,3 = Triples, Doubles, Singles. 85%-90%95% Try to basically hit your openers and possibly your second attempts.
Week2 Deloads- Fives with 65/70/75% better do be done as singles for sets of 5* opposed to reps IMO.
(-Make sure you know your federations rules and judging. Research them on powerlifting watch .com and check youtube as well.-)
The final week or 10 days before the meet should be lower then 70% if anything is chosen to be done. All depends on the person.
1st attempt should be something you could lift even on a really bad day, your current 3rpm.
2nd attempt should be between 5-15lbs less or over your current 1rep max depending on how good or bad you feel. If your a conservative or extreme lifter etc...
3rd attempt should always be a personal record. The bar is loaded.
Hope I was some help. In a bit of a rush class is about to start will try and check later tonight to see if I missed anything.
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