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Old 11-07-2011, 03:45 PM   #1
Fazc
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Default 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"
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