T Nation

Who Has a Meet Coming Up?


#1

Just interested to hear who has a meet lined up for the fall/early winter and what your planning on doing leading up too it. I am roughly 7 weeks away from mine which will be in WV. Keeping my routine similar to what I ran in the spring with less assistance exercises while mainly focusing on front squats, incline press, close grip, and straight leg deadlifts for my assistance work.


Training Personal Records Part 4
#2

I will probably compete in December sometime, now I’m straightening out weaknesses and boring but important stuff like that. Coaching my girlfriend for her second meet in October, she’s 20 but should be setting a top 25 total all time for 165. She does lots of board presses, slingshot, and long pause benches, for DL we alternate weeks off of blocks, paused off the floor and alternate stance pulling. For squat she does one wrapped day and one without wraps, doing paused squats, pin squats and high bar or front afterwards. Very simple but effective.


#3

Ivegot a meet on 11 October. I’m doing what I normally do but I’ve been experimenting with narrower squats for the last two months. It dawned on me today that they are not optimal for me. I just can’t get much drive out of my hips once I’m about halfway up. So, I’m going to spend the remaining four weeks re-grooving my wide squat. I don’t think it’ll take too long.

Other than that just competition squat, bench and deadlift with accessory work targeting my main weak points (quads, triceps - although quads have come up a lot in the last couple of months) and keeping the other stuff balanced.

This last week I’ve gained access to chambered bars and a reverse hyper too, and that’s a big help as my elbows play up a bit from squats when I do a lot.


#4

October 31st.

2 weeks of the dynamic portion of triphasic left then we start our peaking cycle where we train up till 1 week out from the meet, then the week of the meet maybe do 4x3 at 25-35% on all 3 lifts, light mobility and rest thursday/friday for the meet.


#5

[quote]cparker wrote:
I will probably compete in December sometime, now I’m straightening out weaknesses and boring but important stuff like that. Coaching my girlfriend for her second meet in October, she’s 20 but should be setting a top 25 total all time for 165. She does lots of board presses, slingshot, and long pause benches, for DL we alternate weeks off of blocks, paused off the floor and alternate stance pulling. For squat she does one wrapped day and one without wraps, doing paused squats, pin squats and high bar or front afterwards. Very simple but effective.[/quote]

Nice. I can’t wait to hear about her results.

I’m in the same boat as you and will be competing in December.


#6

cparker,
What did you come up with for your dynamic deadlift cycle?


#7

[quote]lift206 wrote:

[quote]cparker wrote:
I will probably compete in December sometime, now I’m straightening out weaknesses and boring but important stuff like that. Coaching my girlfriend for her second meet in October, she’s 20 but should be setting a top 25 total all time for 165. She does lots of board presses, slingshot, and long pause benches, for DL we alternate weeks off of blocks, paused off the floor and alternate stance pulling. For squat she does one wrapped day and one without wraps, doing paused squats, pin squats and high bar or front afterwards. Very simple but effective.[/quote]

Nice. I can’t wait to hear about her results.

I’m in the same boat as you and will be competing in December.
[/quote]

Thank you, I’ll probably post a meet video and maybe a write-up of the training plan I used for the past 3 months.


#8

[quote]FlatsFarmer wrote:
cparker,
What did you come up with for your dynamic deadlift cycle?[/quote]

I ended up doing something like this:
week1: 365+80lb chains8x2 with short rest
week2: 405+60lb 10x2
week3: 405+80lb 8x3
week4: pulled 685 off the floor pretty fast, then 735 off a low block.

I had planned on doing about 5-6 weeks total of the DE pulls but since I don’t really have a straight plan set out I decided to test a little bit. I’ll probably go back and forth between dynamic effort weeks and heavier weeks off a block from here out


#9

[quote]cparker wrote:
I will probably compete in December sometime, now I’m straightening out weaknesses and boring but important stuff like that. Coaching my girlfriend for her second meet in October, she’s 20 but should be setting a top 25 total all time for 165. She does lots of board presses, slingshot, and long pause benches, for DL we alternate weeks off of blocks, paused off the floor and alternate stance pulling. For squat she does one wrapped day and one without wraps, doing paused squats, pin squats and high bar or front afterwards. Very simple but effective.[/quote]

Thats exciting!I’ve been learning the less complicated you make things the better. Goodluck with the meet!


#10

[quote]MarkKO wrote:
Ivegot a meet on 11 October. I’m doing what I normally do but I’ve been experimenting with narrower squats for the last two months. It dawned on me today that they are not optimal for me. I just can’t get much drive out of my hips once I’m about halfway up. So, I’m going to spend the remaining four weeks re-grooving my wide squat. I don’t think it’ll take too long.

Other than that just competition squat, bench and deadlift with accessory work targeting my main weak points (quads, triceps - although quads have come up a lot in the last couple of months) and keeping the other stuff balanced.

This last week I’ve gained access to chambered bars and a reverse hyper too, and that’s a big help as my elbows play up a bit from squats when I do a lot. [/quote]

I narrowed my stance earlier this summer due to some hip issues, feel like I have been getting better drive out of the hole at least for me. Entering into a heavier week and we’ll see if I experience the same. Do you do any assistance specifically for deadlift or just squat specific?


#11

[quote]corstijeir wrote:
October 31st.

2 weeks of the dynamic portion of triphasic left then we start our peaking cycle where we train up till 1 week out from the meet, then the week of the meet maybe do 4x3 at 25-35% on all 3 lifts, light mobility and rest thursday/friday for the meet.[/quote]

In your dynamic training I see you use a lot of bands and chains, as you move into the next phase will you take that out completely or keep utilizing it in certain movements?For your bench have you felt close-grip has helped most, or would you recommend shoulder work/incline. This could be for anyone, I just can’t seem to find the way to get my bench moving haha.


#12

[quote]msim198 wrote:

[quote]cparker wrote:
I will probably compete in December sometime, now I’m straightening out weaknesses and boring but important stuff like that. Coaching my girlfriend for her second meet in October, she’s 20 but should be setting a top 25 total all time for 165. She does lots of board presses, slingshot, and long pause benches, for DL we alternate weeks off of blocks, paused off the floor and alternate stance pulling. For squat she does one wrapped day and one without wraps, doing paused squats, pin squats and high bar or front afterwards. Very simple but effective.[/quote]

Thats exciting!I’ve been learning the less complicated you make things the better. Goodluck with the meet![/quote]

Thank you, you too. Post a meet video on here I always like watching other people’s lifts


#13

[quote]msim198 wrote:

[quote]MarkKO wrote:
Ivegot a meet on 11 October. I’m doing what I normally do but I’ve been experimenting with narrower squats for the last two months. It dawned on me today that they are not optimal for me. I just can’t get much drive out of my hips once I’m about halfway up. So, I’m going to spend the remaining four weeks re-grooving my wide squat. I don’t think it’ll take too long.

Other than that just competition squat, bench and deadlift with accessory work targeting my main weak points (quads, triceps - although quads have come up a lot in the last couple of months) and keeping the other stuff balanced.

This last week I’ve gained access to chambered bars and a reverse hyper too, and that’s a big help as my elbows play up a bit from squats when I do a lot. [/quote]

I narrowed my stance earlier this summer due to some hip issues, feel like I have been getting better drive out of the hole at least for me. Entering into a heavier week and we’ll see if I experience the same. Do you do any assistance specifically for deadlift or just squat specific?[/quote]

I probably do about the same for both. Mostly it’s a bunch of hack squats and lunges, some front squats and recently GHRs and reverse hypers. I figure those are going to drive my squat and my deadlift. For deadlifts specifically I’ll pull sumo and do a bunch of rows (and I figure those help my upper back for bench too) and I’ve been recently trying conventional pulls paused at my weak point.

I get the feeling the spider bar is going to be a huge help for both squat and deadlift.

Honestly, when I squatted wide I felt like every time I squatted it drove my deadlift even though I pull conventional most of the time. Squatting narrow it doesn’t feel like that. I suspect wide spider bar squats either to a box or without are going to drive both lifts a bunch for me.


#14

[quote]msim198 wrote:

[quote]corstijeir wrote:
October 31st.

2 weeks of the dynamic portion of triphasic left then we start our peaking cycle where we train up till 1 week out from the meet, then the week of the meet maybe do 4x3 at 25-35% on all 3 lifts, light mobility and rest thursday/friday for the meet.[/quote]

In your dynamic training I see you use a lot of bands and chains, as you move into the next phase will you take that out completely or keep utilizing it in certain movements?For your bench have you felt close-grip has helped most, or would you recommend shoulder work/incline. This could be for anyone, I just can’t seem to find the way to get my bench moving haha.[/quote]

There’s 3 phases. Eccentric, Isometric, and Dynamic. Generally after Dynamic you’ll do a test of some sorts or peak for a meet. Or move onto your sport specific stuff if say you’re starting football.

Close grip pair with shoulder/incline work has paid off tons. Lots of incline work this cycle and it’s paid off pretty well.

My bench is terrible but I feel like it’s made some progress this cycle by utilizing close grip for reps whether incline, floor or regular bench.


#15

Nov 16th

Using Bloc Periodization to peak


#16

Denver USAPL meet, December 5&6. My first meet. Been reading/following some previous posters, and others, for awhile; plans, pointers ect.

Done 4 weeks on Monolith; only %based, planned training, I’ve ever done. EVER. Just gonna keep to the path, nothing fancy, and have some fun with it…OCD flare ups not withstanding.

Best of luck everyone.
ERIC D.


#17

[quote]msim198 wrote:
I am roughly 7 weeks away from mine which will be in WV.[/quote]
I suggest taking country roads on the way back from the meet, they’ll take you home… Eh? Eh?.. Sorry, couldn’t help it. I’ll just go


#18

[quote]tylerkeen42 wrote:

[quote]msim198 wrote:
I am roughly 7 weeks away from mine which will be in WV.[/quote]
I suggest taking country roads on the way back from the meet, they’ll take you home… Eh? Eh?.. Sorry, couldn’t help it. I’ll just go[/quote]

I see what you did there hahaha. Well played, I am actually staying in Morgantown that weekend. Awesome song lol


#19

[quote]denver z-man wrote:
Denver USAPL meet, December 5&6. My first meet. Been reading/following some previous posters, and others, for awhile; plans, pointers ect.

Done 4 weeks on Monolith; only %based, planned training, I’ve ever done. EVER. Just gonna keep to the path, nothing fancy, and have some fun with it…OCD flare ups not withstanding.

Best of luck everyone.
ERIC D. [/quote]

Same here, I find percentages and actual training poundages help motivate me for workouts. Weird right? Haha


#20

CT State Chamionships (USAPL) on November 8th. Looking to total ~1800.