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mark_f1 | Deloading before a comp? | 18-09-2017 @ 15:14 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Sorry if this has come up multiple times before but I can't find a search bar on Sugden. How do you all deload prior to a comp? What works for you etc...? | ||
LessThanLuke | ... | 18-09-2017 @ 15:42 | |
his poor male ego must be crushed Member 883, 6251 posts SQ 290, BP 180, DL 420890.0 kgs @ 105kgs UnEq | mark_f1 said:Sorry if this has come up multiple times before but I can't find a search bar on Sugden. How do you all deload prior to a comp? What works for you etc...? I have last heavyish session about 10 days out. A light run through 7 days out. Then some very very light work 3 or 4 days out to get some blood flowing. | ||
matthewvc | ... | 18-09-2017 @ 15:59 | |
‘downsizing’ Member 5704, 3226 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | mark_f1 said:Sorry if this has come up multiple times before but I can't find a search bar on Sugden. How do you all deload prior to a comp? What works for you etc...? if i'm on sunday as an example and using my normal M,W,T,F training days the 3 week out mark is typically a high intensity, high volume week and toughest in my preparation. 2 weeks out 90%+ bench monday (13 days out). taper volume by half. 90%+ SQ/DL wed (11 days before). taper volume by half. speed bench thu reduced to 4x3 @ 60-75%. SQ fri a few with 5x2 @ 50-65%. last week 75% bench monday (6 days out) work up over 3-4 singles, a few light assistance exercises 50% SQ/DL wednesday (4 days out) work up over 3-4 singles, no assistance now 50% bench thu (3 days out) few singles. zero assitance | ||
KevC86 | ... | 18-09-2017 @ 20:07 | |
Member 5141, 4204 posts SQ 300, BP 180, DL 350830.0 kgs @ 130kgs UnEq | I liberated a deload plan from a peaking routine AMH put up on here a while back. I ran it leading up to my last two comps and utterly loved it. I dont see me trying anything else in the forseeable future. Assuming the comp is sunday: Monday, 3 x 3 @ 80%. I used squat, deadlift and strict press. For a powerlifting meet id swap overhead with bench. Wednesday, 3 x 3 @ 60%. Same exercises. Friday, 3 x 3 @ 40%. Same exercises. I also did a fair amount of mobility and stretching on the saturday morning. | ||
mark_f1 | ... | 19-09-2017 @ 09:25 | |
not actually strong Member 5779, 811 posts SQ 220, BP 150, DL 285655.0 kgs @ 105kgs Eq | Thanks guys. I'll give these a whirl over my future comps and see what works for me. | ||
Floobler | ... | 19-09-2017 @ 15:09 | |
Member 5964, 573 posts SQ 240, BP 160, DL 265665.0 kgs @ 99kgs UnEq | KevC86 said:I liberated a deload plan from a peaking routine AMH put up on here a while back. I ran it leading up to my last two comps and utterly loved it. I dont see me trying anything else in the forseeable future. Assuming the comp is sunday: Monday, 3 x 3 @ 80%. I used squat, deadlift and strict press. For a powerlifting meet id swap overhead with bench. Wednesday, 3 x 3 @ 60%. Same exercises. Friday, 3 x 3 @ 40%. Same exercises. I also did a fair amount of mobility and stretching on the saturday morning. Sounds good that, might try it for my next comp | ||
yiannis | ... | 19-09-2017 @ 17:20 | |
'Laurel' Member 4532, 484 posts SQ 260, BP 175, DL 270705.0 kgs @ 105kgs UnEq | KevC86 said:I liberated a deload plan from a peaking routine AMH put up on here a while back. I ran it leading up to my last two comps and utterly loved it. I dont see me trying anything else in the forseeable future. Assuming the comp is sunday: Monday, 3 x 3 @ 80%. I used squat, deadlift and strict press. For a powerlifting meet id swap overhead with bench. Wednesday, 3 x 3 @ 60%. Same exercises. Friday, 3 x 3 @ 40%. Same exercises. I also did a fair amount of mobility and stretching on the saturday morning. Exactly what i normally do. | ||
Funky_monkey | ... | 20-09-2017 @ 00:20 | |
403 forbidden message Member 160, 5121 posts SQ 190, BP 137.5, DL 225552.5 kgs @ 86kgs UnEq | Hit openers 2 weeks out. 80% for triples maybe a week out. 60% for a single a few days out, maybe even 60kg per lift. Don t stretch too much if you're not used to it. I get DOMS from 50kg sldl off a box. | ||
Billytheold | ... | 20-09-2017 @ 01:15 | |
Sugdens crazy old person. Member 4936, 7288 posts SQ 270, BP 155, DL 270695.0 kgs @ 100kgs UnEq | LessThanLuke said: I have last heavyish session about 10 days out. A light run through 7 days out. Then some very very light work 3 or 4 days out to get some blood flowing. Similar heavyish 5 days out 2 to 3 light blood flowing. | ||