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Old 07-16-2013, 06:12 AM   #1
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Default Meet Prep Cycle: RPS Autumn Apocalypse

Here is what my training schedule looks like for the next 16 weeks, including my programming numbers. Only training for the big 3 is planned out and that is what I will list here. I will be training 4 days/wk doing main lifts + assistance two days, and only accessory work the other two days. D1 is for squatting and deadlifting, D2 is for bench.

Starting numbers: 535(no wraps no belt), 425, 550(I don't use a belt when I deadlift)
Goal numbers for meet: 615 (wraps + belt), 445, 600, 1660

I think these numbers are pretty high, but still attainable for me. I will be adjusting during the training cycle as necessary. I plan on competing in the 275lb weight class. From week 5 on, the deadlift percentages are based on 600, not 550. The rest are based on current max. Rack pulls are done from pin 1. I will have new working numbers on bench every few weeks through the cycle (hopefully). All heavy squat work is max effort, no percentages.

W1D1: Work up to 5RM squat, Speed pulls from a 1.5" deficit
W1D2: Sets of 5 to a 1 board at 65,75,85%

W2D1: 3RM squat, Heavy doubles up to 90% current max deadlift
W2D2: Max Effort singles 3 board, reverse blue bands

W3D1: Speed squat 8x2, Speed pulls 3" deficit
W3D2: Singles 1 board, 80,90,100%

W4D1: 1RM squat, Heavy doubles up to 95% current max deadlift
W4D2: Max effort singles 2 board

W5D1: Speed squat 8x2, Speed pulls 1.5" deficit
W5D2: Singles for new max

W6D1: 5RM box squat, Rack pull singles up to 97% of projected max
W6D2: Sets of 5 to a 2 board at 65/75/85%

W7D1: 3RM box squat, Rack pull singles up to 100% of projected max
W7D2: Max effort 2 board reverse blue bands

W8D1: Speed squat 8x2, Speed pulls 3" deficit
W8D2: Singles for new max

W9D1: 1RM box squat, Rack pull singles up to 103% of projected max
W9D2: Triples to a 2 board at 70/80/90%

W10D1: Speed squat 8x2, Speed pulls 1.5" deficit
W10D2: Max effort 3 board

W11D1: Max effort singles/Singles up to 90% of projected max
W11D2: Singles for new max

W12D1: TBD squat/Rack pull up to 70% of projected max
W12D2: Singles to 2 board 80/90/100%

W13: Deload

W14D1: 1st and 2nd attempt squat and deadlift
W14D2: 1st and 2nd attempt bench (we might end up doing these on the all on the same day).

W15: Deload

W16: Rest + Meet
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Old 07-16-2013, 01:36 PM   #2
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looks like you have it all mapped out man! no reason why you cant obtain your goals!
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Old 07-16-2013, 02:11 PM   #3
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Smash it!
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Old 07-16-2013, 07:28 PM   #4
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Thanks for the encouragement, bros in iron. I set my bench goal a little conservative because my 425 is a touch n go number. I am probably good for 410-415 paused right now. I will be doing a lot of paused and dead bench work in this cycle though, so maybe I will surpass the 445 number! We shall see.

I have been lifting and participating in various athletics for about 15 years now, but this will be my first sanctioned power meet. I am so excited for this that I am having dreams about it while I sleep! I can't wait to get started on this cycle tomorrow!
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Old 07-16-2013, 11:36 PM   #5
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Go get it. Smash some PRs.
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Old 07-17-2013, 07:19 PM   #6
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Default W1D1

So I guess I misunderstood. The 5,3,1 squat days are percentage days, not numbers. Oh well. Today's working percentages on squat were 55,65,75%

Squat (no belt, no wraps):
Barx2
135x2
185x5
225x2
315x5
365x5
415x5


Speed deficit pulls:
315x1x6

Poor man's GHR:
For this one, I put a flat bench in front of a lat pulldown machine and used an exercise ball to support myself at the bottom of the movement. Anchored my ankles on the lat pull machine, and knees were on the bench. Performed just like a regular GHR

3 sets, 10,10,8

Pull down abs:
150x15
180x9
170x10
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Old 07-17-2013, 08:15 PM   #7
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Very reachable goals. Strong start to your training. Good luck!
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Old 07-18-2013, 01:55 AM   #8
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Forgot to mention that I have made two adjustments. On the squat, I have moved the bar higher. It is no longer resting on my rear delts, and is across my traps now. I did this to take pressure off of my arms/elbows/wrists. I wouldn't call it a high bar squat, but it definitely isn't a low bar either. Mid-bar maybe...?

I have also widened my stance on conventional deads. My heels were about three inches apart with my toes pointed out. I made the change to just outside hip width because I felt like the narrow stance was preventing me from dropping my hips enough to create sufficient leg drive, and ultimately causing me to fail breaking the weight off the floor. This is just a theory right now, but I will be doing some heavy pulling next week to see how it feels. It felt great today on speed pulls though.
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Old 07-18-2013, 09:39 PM   #9
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Default W1D2

Hot as balls in the gym today (no AC), so I kept it to one secondary press and two assistance exercises. I managed not to vomit or pass out too, but I was close.

1 Board Press:

Warmup straight weight
135x12
185x5
225x5
1 board all paused
275x5
320x5
360x5


Floor Press, work up to max set of 5:
All paused
Barx10
135x10
185x5
225x5
275x5
275x5
305x5
325x5 PR

Lying DB Triceps Extension:
50sx8,8,5.5(failed),8
PR weight on these for me. When I started doing them 8 weeks ago, I could only do 35s for 6.

Hammer Strength High Row:
1 platex10
3 platesx10
4 platesx6
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Old 07-21-2013, 05:25 AM   #10
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Default W1D3

Squat/Deadlift accessory work:

Paused Squat:
135x5
185x5
225x5
275x5
315x5




Arched Back GM:
225x5,8,8

Suitcase Barbell Hold:
135x5 each hand
185x2 each hand


Dimel Deadlift:
185x20x2


KB Swings:
26kgx15x2
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