Peaking for a comp

[Skeletor]

Curious as to how people structure their program or training leading into a comp. Most importantly the final 2-3 weeks. Do you build up over a series of weeks increasing the weight and dropping the reps to peak a week before competition or do you peak 2-3 weeks out and then taper down slowly for the next 2-3 weeks until comp day. Interested to hear opinions from you guys on what you think the best approach is

[Wookie]

The way I train powerlifters and strongmen into a significant comp is pretty similar. I do the same thing myself.

At 4 weeks out I tend to begin lowering total volume, and cutting out some assistance.

At 3 weeks out I lower intensity (ie, percentage of 1RM), and shift focus to lifting the weights explosively. Depending on the person I will further eliminate assistance, or make it lighter.

At 2 weeks out I begin structured testing which is spread out over the week. I have lifters find their max, however attempting not to fail any lifts, especially on the Squat and Dead due to higher stress on the CNS, The testing is split over 3 days, in order of squat, deadlift then bench. Some light assistance follows each day. Light squats are usually done on the bench day.

At this point I'm able to lock in attempts for the contest, having a very good idea of what the lifter is capable of on the day. The max outs in training tend to become close to 2nd attempts on the day.

In the final week I generally schedule a workout 5 days out, with light squats and bench.

3 days out I'm hoping the lifter is feeling strong, healthy and ready to smash tin.

 

Example:

Realtalk followed this method very well at GPC nats, and I'm stoked to say put together a 9/9 performance on the day. His training maxes in the final weeks were 260/180/300. I knew he had more in him for the deadlift on a better bar.

So his attempts went 250-265-272.5

165-175-185. This was best case scenario as he'd picked up tennis elbow.

Deads 285-305-315. 

His attempts all hit the upper limits of his planned 3rd attempts, which rarely happens for someone in their first few meets. I think he could realistically have hit 277-190-320, but there is give and take. Missing squat attempts tends to have a negative effect on the deadlift. With this comp out of the way he very likely could look at 290-195-325 in the first half of 2015.

[soundsgood]

Whats your thoughts regarding Tom not wearing a belt in his deadlift either.  Given that he carries no excess weight around the midsection that might give a bit of a buffer like some heavier guys who dont wear belts.  I think he will pull 330 next year if he keeps at it

Kudos to your comp prep method Wookie, it paid off big time on Tom.  He was well prepped and very impressive

[Wookie]

Quite a few good deadlifters don't wear a belt. Dale S pulled 340 without one, and TOms proportions are almost identical.. I still think Tom needs to try one. I agree, 330 will happen before long. Has a great build to pull well.

Thing is, once I discovered he wasn't wearing a belt, it was too late to introduce one. Heck, I was uncomfortable enough with him only doing 1 session in his new wraps, but they were good.

Bit gutted about Panda's lifts, but it couldn't be helped. Had he not tweaked his back squatting he was in for a big PB. Heck, despite all the cramping he still hit a 10kg more than last comp on the bench. Glad he pushed through and finished, that took guts.

[Realtalk]

I'll get a good belt for next year. And wear it... I don't not wear one to try and be hardcore or anything. Iv just never trained in one.. ever. There was no time to source a good one, get used to training in it and break it in for this comp. 

Next years gpc nationals I will be wearing a belt.

sorry skelator for hi jack. I would recommend following what Wookie posted. As you do comps you can try different approaches... I'm sure everyone prefers different methods and one might suit you better than the other

[Skeletor]

Thanks Wookie for the detailed reply.  Sounds like you know your stuff and Realtalks result speaks for itself. Im definately going to follow this way for my first comp. Just with not as high numbers as Realtalk lol.  

I'll get a good belt for next year. And wear it... I don't not wear one to try and be hardcore or anything. Iv just never trained in one.. ever. There was no time to source a good one, get used to training in it and break it in for this comp. 

Next years gpc nationals I will be wearing a belt.

sorry skelator for hi jack. I would recommend following what Wookie posted. As you do comps you can try different approaches... I'm sure everyone prefers different methods and one might suit you better than the other

You did your lifts without a belt?   Thats unreal.  Looking forward to seeing what you can do with one.    All good about the thread hijack , im here to learn so the more posts the better.

[Realtalk]

Thanks Wookie for the detailed reply.  Sounds like you know your stuff and Realtalks result speaks for itself. Im definately going to follow this way for my first comp. Just with not as high numbers as Realtalk lol.  

 

I'll get a good belt for next year. And wear it... I don't not wear one to try and be hardcore or anything. Iv just never trained in one.. ever. There was no time to source a good one, get used to training in it and break it in for this comp. 

Next years gpc nationals I will be wearing a belt.

sorry skelator for hi jack. I would recommend following what Wookie posted. As you do comps you can try different approaches... I'm sure everyone prefers different methods and one might suit you better than the other

You did your lifts without a belt?   Thats unreal.  Looking forward to seeing what you can do with one.    All good about the thread hijack , im here to learn so the more posts the better.

Dunno if you use abit of gear or not... Doesn't matter if you do or don't. It's personal choice... Anyway I do. I got a lot stronger in the 8 weeks I programmed to what I was before I started it. If say you would get stronger doing naturally but obviously not as much in 8 weeks... I dunno if the programme would be different for a natural/enhanced lifter... Wookie would u have done stuff differently? Or is it all still applicable either way?

yea I didn't use a belt bro, I don't own one. You don't know what you don't know eh... So guess I'll see the benefits of one next year... I really like to be able to breathe on my attempts though... You'll see in my squat videos I unrack I like to stand still and breathe for abit and feel the weight or focus I don't like to rush the lift is gonna happen in my own time I'm in control of it... The weight isn't in control of me. When I decide to begin I begin I don't rush.... I'm not sure if could breathe in a belt? I'll buy expensive one and find out I guess lol.

i was really pleased with my mental game at the Comp... I hadn't thought of it at all in the lead up and hamish actually asked me how I gonna prep before the lift a few days before the comp and I said umm I dunno bro what u mean... So we had a convo and I added that to my comp day and I think that really helped. Just couple mins before each attempt I would go quiet and just think about shit it was all in the moment I can't even remember what I was thinking jut it worked. 

So think about that while you are thinking about comp prep peaking... Cause if u not got ur shit squared on the day the weeks before waste of time. I found that really finished my prep of nicely. Might sound cheesy or like a load of spiritual shit but I found it useful and I'm the least spiritual person u ever meet lol.

 

[Skeletor]

 

Dunno if you use abit of gear or not... Doesn't matter if you do or don't. It's personal choice... Anyway I do. I got a lot stronger in the 8 weeks I programmed to what I was before I started it. If say you would get stronger doing naturally but obviously not as much in 8 weeks... I dunno if the programme would be different for a natural/enhanced lifter... Wookie would u have done stuff differently? Or is it all still applicable either way?

yea I didn't use a belt bro, I don't own one. You don't know what you don't know eh... So guess I'll see the benefits of one next year... I really like to be able to breathe on my attempts though... You'll see in my squat videos I unrack I like to stand still and breathe for abit and feel the weight or focus I don't like to rush the lift is gonna happen in my own time I'm in control of it... The weight isn't in control of me. When I decide to begin I begin I don't rush.... I'm not sure if could breathe in a belt? I'll buy expensive one and find out I guess lol.

i was really pleased with my mental game at the Comp... I hadn't thought of it at all in the lead up and hamish actually asked me how I gonna prep before the lift a few days before the comp and I said umm I dunno bro what u mean... So we had a convo and I added that to my comp day and I think that really helped. Just couple mins before each attempt I would go quiet and just think about shit it was all in the moment I can't even remember what I was thinking jut it worked. 

So think about that while you are thinking about comp prep peaking... Cause if u not got ur shit squared on the day the weeks before waste of time. I found that really finished my prep of nicely. Might sound cheesy or like a load of spiritual shit but I found it useful and I'm the least spiritual person u ever meet lol.

 

[M.T]

Agree with Wookie there. Most or well some guys are just unaware of when to taper off and pull things back. Many years I was going nuts out 110% until the final week then deload and exceeding well under or equal to gym lifts.

Essentially the more I took breaks (deloaded) the better I got. The earlier I tapered off and dropped intensity or frequency the better the comps were. I don't think any real strength gains happen in that final month BUT your technique will be refined with hitting the higer %'s.

Like doing openers is more confirming what you can already do and making them tight as possible.

Just takes time to figure what gels for you.

[Wookie]

The only real difference between what I did with you vs what I'd do with a natural lifter is that I gave you a bit of extra volume by way of 2 squat sessions a week. So in that, it's not like your workouts would have been much different, I'd have just cut you down from 4-5 sessions a week to 3-4, or reduced combinations of volume and intensity.

I'd probably have also tried to add a rest day by combining the 2 bodybuilding workouts into 1.

What you did matches closely with how I trained myself, you just had a little extra, in part cause you have more time to train and better recovery ability.