Peaking Program

[pitbull]

So my next contest is a about 10 weeks away, I was thinking it might be beneficial to use a peaking program. My last conest I just continued to lift as I was getting stronger and just wanted to compete not realy win anything.

I would love to hear any feedback if anyone used and car recommend one of the readily available programs. I have used 5x5 and 531 in the past. I am currently on a custom program written for me based on age and goals, but didnt want to spend alot on this contest with a coach and new program.

 

[Docd187123]

You paid for a program but didn't pay extra for peaking? Just want to make sure I have it right bc many coaches will do peaking programs for you if you pay for 6months of services and your meet lies in those 6 months for example.

What kind of numbers are you putting up right now? You doing a full power meet, bench only, push/pull? What weight class? What's your current weight?

 

[pitbull]

I wasnt planning on competing again till next year but lifts have gone well so i figured why not, the coach i was using has been to busy for me and isnt local). I am currently looking for a new one, since I really need help tweaking my squat.

I am doing a full meet, it will be my second meet. I will compete @ 105kg in m1b. I weighed 241 this morning so i should be ok with water and a pd or two weight loss.
My plan is to hit my goals for each on second lift of 400,300,500 1200 pd total which I have done at the gym a number of times but messed up on last meet and then add a bit for 3rd lift. My squat depth sometimes misses for no real reason but hip flexibility, sometimes when i concentrate on depth it messes with my form, and sometimes it is just easy.

last meet, squat 375 missed 400, benched 293 missed 300, pulled 460 missed 500

august gym bests squat 405x3 missed depth on second one, benched 305x2 paused, pulled 505x2

 

[Docd187123]

I wasnt planning on competing again till next year but lifts have gone well so i figured why not, the coach i was using has been to busy for me and isnt local). I am currently looking for a new one, since I really need help tweaking my squat.

I am doing a full meet, it will be my second meet. I will compete @ 105kg in m1b. I weighed 241 this morning so i should be ok with water and a pd or two weight loss.
My plan is to hit my goals for each on second lift of 400,300,500 1200 pd total which I have done at the gym a number of times but messed up on last meet and then add a bit for 3rd lift. My squat depth sometimes misses for no real reason but hip flexibility, sometimes when i concentrate on depth it messes with my form, and sometimes it is just easy.

last meet, squat 375 missed 400, benched 293 missed 300, pulled 460 missed 500

august gym bests squat 405x3 missed depth on second one, benched 305x2 paused, pulled 505x2

You should be practicing your squat enough that you know when you hit depth without even thinking about it. If you have someone local that is trustworthy, have them accompany you at the gym and cue you when you've reached depth. So when you squat, this person is at the side watching depth and once you get enough depth, they yell out "UPPPPPP" or something like that. If they can go with you to the meet even better but chances are you will find someone who is willing to help you at the meet IF you need it. Guys at meets are generally very friendly and go out of their way to help, at least in my fed they do.

As for peaking and a coach, I will PM you my coach's information. Email him and see if he has a slot open for you. He probably won't be local to you but when he takes on a client, he doesn't half ass it. Very good person in real life, very good at programming, and will work with you if money is an issue. He's one of the few ppl I have met in real life off the forums and a real friend.

 

[Perrin Aybara]

Here's what I would do in your shoes. Train normally and then do some extra volume maybe a month before a three week peak. Then during the three weeks stop all accessory lifts and three weeks out just work up to a peak double on each lift on separate days. That's your second attempt. Two weeks work up to a triple on each lift on separate days. That's your opener. Then deload the week of the meet with 4x3 at 50% of each lift Monday and Wednesday. Choose your third attempt by how the second attempts feel on meet day.

Weeks 1-3 keep training normally
Weeks 4-7 bump the volume

Week 8
Monday
Work up to a deadlift double
Wednesday
Work up to a bench double
Friday
Work up to a squat double
Saturday
Stretch, recovery and mobility

Week 9
Monday
Work up to a deadlift triple
Wednesday
Work up to a bench triple
Friday
Work up to a squat triple
Saturday
Stretch, recovery and mobility

Meet week
Monday
Squat, bench and deadlift 4x3 at 50% 1RM
Wednesday
Squat, bench and deadlift 4x3 at 50% 1RM
Saturday
Kick ass

Also is a good idea to work on commands during the peak.

 

[franchise24]

Find a Powerlifting gym or team. Join the team if you can. It's worth it. And the atmosphere during training sessions is unexplainable.

 

[pitbull]

Thanks alot, I used your meet attempt advise on last meet and it worked out well. They were the right numbers for me, and i I had experiece I would have gone 9 for 9 instead of missing all last attempts with rookie mistakes

Here's what I would do in your shoes. Train normally and then do some extra volume maybe a month before a three week peak. Then during the three weeks stop all accessory lifts and three weeks out just work up to a peak double on each lift on separate days. That's your second attempt. Two weeks work up to a triple on each lift on separate days. That's your opener. Then deload the week of the meet with 4x3 at 50% of each lift Monday and Wednesday. Choose your third attempt by how the second attempts feel on meet day.

Kick ass

Also is a good idea to work on commands during the peak.

 

[pitbull]

This is what I am doing today, traveling to a well know gym about an hour from my house. I wish there was something local but doesnt seem like it and with work scehedule I will keep trying to hit a real gym on off days

 

[pitbull]

Thanks for hooking me up with his info, I have my son help me once a week, I usually have him help with bench presses, since it is hard to explain what you need to someone who isn't familiar with pauses at the gym, I thought about trying to find a small box that low, but haven't had any ideas yet. I know I could use more volume to help practice it more, but seems like it takes along time to recover from them.

You should be practicing your squat enough that you know when you hit depth without even thinking about it. If you have someone local that is trustworthy, have them accompany you at the gym and cue you when you've reached depth. So when you squat, this person is at the side watching depth and once you get enough depth, they yell out "UPPPPPP" or something like that. If they can go with you to the meet even better but chances are you will find someone who is willing to help you at the meet IF you need it. Guys at meets are generally very friendly and go out of their way to help, at least in my fed they do.

As for peaking and a coach, I will PM you my coach's information. Email him and see if he has a slot open for you. He probably won't be local to you but when he takes on a client, he doesn't half ass it. Very good person in real life, very good at programming, and will work with you if money is an issue. He's one of the few ppl I have met in real life off the forums and a real friend.

Find a Powerlifting gym or team. Join the team if you can. It's worth it. And the atmosphere during training sessions is unexplainable.

 

[Johnny442]

Give the guy @Docd187123 recommends a chance. I think you'll be pleased. I was going to use him for meet prep until this ugly disease of mine reared its ugly head. @Perrin Aybara and @RodgerThat helped me tremendously for my last meet so I def. give those two a thumbs up on programming.

 

[franchise24]

Give the guy @Docd187123 recommends a chance. I think you'll be pleased. I was going to use him for meet prep until this ugly disease of mine reared its ugly head. @Perrin Aybara and @RodgerThat helped me tremendously for my last meet so I def. give those two a thumbs up on programming.

Yep the guy @Docd187123 or @Perrin Aybara or @RodgerThat can help you. Now my programing has gone a complete different direction. LOL.

But it seems to work for me more than I thought it would. Very simple programing to say the least but it produces results.