When I’m about a month/1 1/2 months out from a show I lower the assistance work greatly or just completely remove it and only do strongman EVENTS in my contest. Essentially, I run with “the closer to the contest, the lower the volume becomes”. I just train heavy progressively and deload once every 3 weeks and rinse and repeat and take 1-2 weeks off before the contest.
Since you’ve got 5 weeks, consider hitting a hard 3-4 week training cycle with low volume and very minimal assistance work. I think it’s trial and error, compete a few times and figure out what works best for you. [/quote]
I’m glad I saw this. I was going to be using the program that I’ve got in my log up to the week before and just having a 1 week deload. Since I only really have access to events once a week, should I switch to a low volume 5/3/1 in the gym when I’m lifting and do it m/t/th and take friday off to be completely fresh for event days and just focus on heavy joker sets and be done after the main lifts(like 5/3/1 for pl)? I really love 5/3/1 so I feel I’ll keep that scheme for another year or so at least before trying something specialized.
5/3/1 squat and a few joker sets
5/3/1 overhead and a few joker sets and then bent rows
5/3/1 dl and a few joker sets
Do that for one 3 week cycle and then have 2 deload weeks, and then take a week off. then since I’m planning on a comp in aug almost 1 month do 5/3/1 for a 2 week cycle, followed by another deload week? THEN pick right back up where I left off pre comp w/ my programming in my log?
***EDIT***sorry if this was derailing thread for my own gain…figured this would be better than starting a new thread.[/quote]
I also have access to events only once a week and do my deload slightly differently from vinny. Working backwards for my event days:
1 week out: 75% of contest weight for all events (or rest) - for rep events, same number of reps as two previous weeks
2 weeks out: 90% of contest weight - for rep events, same number of reps you got previous week
3 weeks out: 100% of contest weight
4 weeks out: 110% of contest weight, or max, whichever is less
5 weeks out: 100% of contest weight
6 weeks out: 90% of contest weight
Gym work doesn’t change too much, but I’m not looking for any PRs. Starting about 2 - 4 weeks out, if you’re doing 5/3/1 I’d just do the prescribed reps and get out. I only have the original 5/3/1 in Wendler’s “Training 3 days a week,” so I don’t know what Joker sets are.
I don’t understand what this means, but will try to comment if you rephrase: [quote] Do that for one 3 week cycle and then have 2 deload weeks, and then take a week off. then since I’m planning on a comp in aug almost 1 month do 5/3/1 for a 2 week cycle, followed by another deload week? THEN pick right back up where I left off pre comp w/ my programming in my log?[/quote]