So just want some opinions as I start to write out my training for the next month or so, not competing again until December so I have time to work on weak areas and train in different variations. Im switching from sumo to conventional pulling, both numbers are pretty close to each other(sumo:700, conv:675) its mainly to alleviate stress on my hips.
My plan is to focus more on my squat the next 5-6 weeks by adding another day for them, and dialing back the intensity on DL by only doing a DE approach. My squat has been more up and down due to hip problems (which have cleared up) I squat in the low 600s with wraps currently.
Basically what I’m asking if anyone has experience training this way. The DE work would help me keep form in check and be fresh with the movement, in the past where I only squatted during smolov I noticed an increase in my DL afterwards.
EDIT: Guess I should include a brief breakdown of my training in the past
Day1: squat (heavy or light) + DL variation
Day3: DL (heavy or Light) + squat variation
Day4: bench variations + accessory
I occasionally would pull off a low block, never really used bands or chains as im starting to now.[/quote]
Personally, I wouldn’t up the squat frequency if you’ve had hip issues and being this far out from a meet. If you do up the frequency, wait until you get 3-4 weeks out from the meet and keep the reps very low and intensity high. Better to keep yourself healthy adding a little at a time leading up to the meet (3-4 weeks out) then up the intensity and keep the reps and volume super low. Seems to me most injuries occur more than 4 weeks out from a meet going too heavy too often.
You have some big numbers from the looks of things. You are probably at that stage where you need much less intensity and frequency and keep the volume in the 60-80% range so you can continue to build and condition your body.
One thing that has worked for upping my lifts before a meet is high frequency, high intensity and very very very low volume 3-4 weeks out from a meet. You might find you’ll peak better there since the previous weeks will be used to condition your muscles for the upcoming changes in intensity. 3-4 weeks of heavy non-grinders will get the CNS ready for some big lifts come meet day.
But then again, you can lift more than me…so take what I say as something that has worked for me. I know the more advanced lifters like yourself have learned to back down the intensity in the offseason only going heavy once every 4-5 weeks or so just to keep the body awake to the heavier weight.
I’ve learned that to have a good meet, I have to stay healthy before I get there.