You need strength across the spectrum; max attempts, metabolic strength for deadlift or log medleys, strength-endurance for reps. All that being said, if you cant lift the contest weight once none of that will matter, so make sure youre strong enough to do the weights first. Then get stronger. [/quote]
Good advice. Me, personally, I worked on max strength for long, and almost completely neglected my endurance. It showed in my last competition. Any event for distance and I was ready to collapse halfway through.
Without getting overly complicated, I think a good plan is to go to a 1RM or 3RM in one time period (one week, two weeks, whatever). Then find a weight in the 60%-70% range and try for a max in reps. Then keep that same weight and strive to add reps each time.