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Fazc 11-07-2011 03:45 PM

Meet Preparation from Defying Gravity
 
By Bill Starr.

"If the meet is on a Saturday, then on two Saturdays before, do a mini-test 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 mini-test. 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 - Mini-test

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 15-20 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"

Fazc 11-07-2011 03:46 PM

I've based most of my Meet preps on this model.

BendtheBar 11-07-2011 03:59 PM

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

Fazc 11-07-2011 04:11 PM

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.

markievicz 11-08-2011 02:24 AM

As a newbie to powerlifting and competing this is exactly the kind of meet prep I was looking for. Thanks for posting


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