[quote]SteelyD wrote:
[quote]detazathoth wrote:
[quote]Stronghold wrote:
I would think you should be pressing at least twice a week. Rotate intensity, volume, and exercises to avoid stagnation, 3 weeks of building volume with weights between 70-80%, then 3 weeks of moderately high volume with 80-89%, then a one week deload, followed by two weeks of 90%+ weights, then deload the week of the meet.
So like:
Weeks 1-3:
Days 1 and 3:
Pressing exercise
Shoulder/chest/arm assistance work (not too heavy, build volume across the three week block, keep rest intervals fairly low)
Days 2 and 4: Upper back and legs- nothing under 6-8 reps, nothing to failure, build volume across the three week block, relatively short rest intervals
Lifts: floor press, incline, close grip bench, illegal-wide bench, bands, chains, whatever you feel attacks weaknesses. Try to use lifts that are similar to competition lift, but not the actual competition lift (general to general specific means). Rotate these as needed, but try to avoid doing the same lift in back to back pressing workouts. Since you will be pressing 6 times during this block, 3-4 main lifts will be sufficient variety.
Volume/Intensity:
Week 1- ~15 total reps on working weights between 70-80% per pressing workout
Week 2- ~18-20 total reps on working weights between 70-80% per pressing workout
Week 3- ~24 total reps on working weights between 70-80% per pressing workout
Weeks 4-6:
Days 1 and 3:
A. Competition style bench
B. Pick 1-2 of the general specific pressing exercises from the last block and perform one after your competition style pressing in each workout.
C. moderate volume assistance for shoulders/chest/arms. Nothing real heavy or to failure on assistance work
Days 2 and 4: same as days 2 and 4 in the last block
Volume/Intensity:
Week 4:
Competition style pressing: 3-4 sets of 3 @80% per pressing workout
General specific pressing: 12-15 total working reps between 70-80% per pressing workout
Week 5:
Competition style pressing: 4 sets of 2 @85% per pressing workout
General specific pressing: 12-15 total working reps between 70-80% per pressing workout
Week 6:
Competition style pressing: 3-4 sets of 2 @88%
General specific pressing: 12-15 total working reps between 70-80%
Deload week 7, just do a moderate volume of assistance work, once again, nothing too heavy or to failure
Week 8:
Day 1:
Competition style bench: 4- 2-3 sets of 2 @90%, 1-2 sets of 1 @94%
chest/shoulders/arms assistance: bloodflow work only, moderate volume
Day 2:
Upper back work: moderate volume, nothing too heavy or to failure
Day 3:
Lower body work: low-moderate volume, nothing too heavy or to failure
Week 9:
Day 1: competition style bench: 1-2 sets of 2 @92%, 1-2 sets of 1 @96%
chest/shoulders/arms assistance: bloodflow work only, moderate volume
Day 2:
Upper back work- low-moderate volume, nothing heavy or to failure
Day 3: competition style bench: work to opener, nothing else
chest/shoulders/arms assistance: bloodflow work only[/quote]
x2
[/quote]
Powerlifting routine is complicated… and I work with electrical engineers and software developers all day…
Thanks for the input, brothers.[/quote]
I pick things up and put them down