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AaronJIconPeaking25-11-2015 @ 11:15 
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Intolerant of old shtick.
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I've come to the end of a high volume period, and I'd like to peak, but it's something I've never done properly before.

Over the last 3 weeks, I've hit approx. 100 reps on squat/bench/deadlift at or over 80% of my current maxes. I can feel that I'm starting to overreach, and I know from experience that if i don't back off I'll crash.

I plan to max next Sunday (6th December).

My current plan prior to that, is to have 2 sessions with very light weights (circa. 60% of current maxes), and then on Thursday work up to 90% for a single in each lift, and then rest till Sunday, then max.

How does that sound?
aaron_lohanIcon...25-11-2015 @ 11:16 
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Hasn't always been a bench press specialist
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AaronJ said:I've come to the end of a high volume period, and I'd like to peak, but it's something I've never done properly before.

Over the last 3 weeks, I've hit approx. 100 reps on squat/bench/deadlift at or over 80% of my current maxes. I can feel that I'm starting to overreach, and I know from experience that if i don't back off I'll crash.

I plan to max next Sunday (6th December).

My current plan prior to that, is to have 2 sessions with very light weights (circa. 60% of current maxes), and then on Thursday work up to 90% for a single in each lift, and then rest till Sunday, then max.

How does that sound?


The Thursday session is way too heavy, theres nothing to gain from doing 90% a few days before a big single.
AaronJIcon...25-11-2015 @ 11:39 
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Intolerant of old shtick.
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SQ 222, BP 145, DL 265
632.0 kgs @ 96kgs UnEq
aaron_lohan said:
The Thursday session is way too heavy, theres nothing to gain from doing 90% a few days before a big single.


What do you think about the rest of it?

I'm a little worried about going two weeks without feeling anything heavy and then trying to max.
DomRedshawIcon...25-11-2015 @ 11:45 
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personally i like to hit singles @ 90% ish a week before.

so id do a few light sessions this week, then hit all the 90% singles over this sat/sun, then couple days rest, another light session mid next week, 3 days rest then 100% sunday.

so really same sessions as u had planned but swap the 90% day round to allow more rest
AaronJIcon...25-11-2015 @ 11:56 
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Intolerant of old shtick.
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Thanks. Would you only do one single with 90% in each lift, or a few, or a triple etc.
DomRedshawIcon...25-11-2015 @ 13:00 
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depends on how i feel if i dont have any slight niggles or how each lift has felt in the build up.

iv not peaked in a long while for singles but it wud be something like 3 singles on squat, just the 1 on deads and maybe a triple or 3-5 singles on bench bcos i recover quicker from bench.

i just think wen u go for a 1rm lets say a 140 bench, the previous sets will be maybe 125 + 132.5 or similar, so ur doing 3 singles with 90-100%, so doing 3 singles with 90% would prepare me better. really do as much as u feel u can without feeling uv taxed urself as not to recover fully for peak day
matthewvcIcon...25-11-2015 @ 13:22 
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maxing so close out would be too much for me

for last comp I'd did this taper

13 days out - heaviest bench of prep.. worked up to gym PB
11 days out - heaviest squat/dead of prep.. worked up to gym PB
9 days out - bench work up to around 80-85% - (omitted due to ongoing elbow injury)
7 days out - squat/deadlifts - worked up to 60% max
6 days out - bench worked up to a single with 60% max

rest of week no training

so basically heaviest stuff about 10-14 days out tapering down to about 60% week or so out then a good few days of rest.
off this i had a really good performance, PBs across all lifts and total.
RobboIcon...25-11-2015 @ 14:05 
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Post Edited: 25.11.2015 @ 14:06 PM by Robbo
matthewvc said:maxing so close out would be too much for me

for last comp I'd did this taper

13 days out - heaviest bench of prep.. worked up to gym PB
11 days out - heaviest squat/dead of prep.. worked up to gym PB
9 days out - bench work up to around 80-85% - (omitted due to ongoing elbow injury)
7 days out - squat/deadlifts - worked up to 60% max
6 days out - bench worked up to a single with 60% max

rest of week no training

so basically heaviest stuff about 10-14 days out tapering down to about 60% week or so out then a good few days of rest.
off this i had a really good performance, PBs across all lifts and total.


Very similar to how how I liked to do it

10 days out - last lower body heavy session

7 days out - last upper body heavy session

4 days out - Deload for upper and lower

Rest

Edit - that was for strongman not Pl, but think the same principles apply more or less
aaron_lohanIcon...25-11-2015 @ 14:51 
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Hasn't always been a bench press specialist
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AaronJ said:
What do you think about the rest of it?
I'm a little worried about going two weeks without feeling anything heavy and then trying to max.


I can understand that, I used to feel that way, but it really isn't necessary, you wont lose strength in 2 weeks if you keep it light. If you are overreaching, then a period of light weights should only help. If necessary do a double or triple with 80% a week before and a few reps with 70-75% midweek next week.
AaronJIcon...25-11-2015 @ 15:20 
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Intolerant of old shtick.
Member 5276, 431 posts
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Thank you all!
AMH_PowerIcon...25-11-2015 @ 16:41 
we ride at dawn
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Will post a lengthy reply to this later this evening mate.
There is an old school method:
Accumulate then Intensify.

Then there is the new school method which is overlapping delayed transmutations/residuals.

The latter is what will take a fair wall of text to write from pc and not my phone. Look forwards to sharing
AMH_PowerIcon...25-11-2015 @ 22:22 
we ride at dawn
Member 4363, 1442 posts
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Post Edited: 25.11.2015 @ 22:25 PM by AMH_Power
As requested:

http://www.angelware.co.uk/sugdenpeak.doc

It wouldn't fit in a single post. There is a link to my current peaking method within too; yet to fail me. Every comp for the last 6 years I have hit a comp total pb without fail, and will continue to do so.

Hope you enjoy reading it as much as I enjoyed writing it... I'm sure there will be some typo's or areas for clarification, but feel free to give me a shout and I will get back to you.

thanks

Aaron H

ps. Reading back, typos are ridiculous... jitters from PWO! It still makes for ok England if you squint!
HenkIcon...25-11-2015 @ 22:43 
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AMH_Power said:As requested:

http://www.angelware.co.uk/sugdenpeak.doc

It wouldn't fit in a single post. There is a link to my current peaking method within too; yet to fail me. Every comp for the last 6 years I have hit a comp total pb without fail, and will continue to do so.

Hope you enjoy reading it as much as I enjoyed writing it... I'm sure there will be some typo's or areas for clarification, but feel free to give me a shout and I will get back to you.

thanks

Aaron H

ps. Reading back, typos are ridiculous... jitters from PWO! It still makes for ok England if you squint!


Fantastic, thanks Aaron. Makes so much sense, have been wondering why I seem to max strength later than anticipated.
aaron_lohanIcon...26-11-2015 @ 13:05 
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Hasn't always been a bench press specialist
Member 44, 1907 posts
SQ 252.5, BP 220, DL 210
682.5 kgs @ 83kgs Eq
AMH_Power said:As requested:

http://www.angelware.co.uk/sugdenpeak.doc

It wouldn't fit in a single post. There is a link to my current peaking method within too; yet to fail me. Every comp for the last 6 years I have hit a comp total pb without fail, and will continue to do so.

Hope you enjoy reading it as much as I enjoyed writing it... I'm sure there will be some typo's or areas for clarification, but feel free to give me a shout and I will get back to you.

thanks

Aaron H

ps. Reading back, typos are ridiculous... jitters from PWO! It still makes for ok England if you squint!


Have you done that comp yet? You should be on for 800+ I would think.
AMH_PowerIcon...26-11-2015 @ 13:44 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
aaron_lohan said:
Have you done that comp yet? You should be on for 800+ I would think.


Hi mate. I won the WDFPF champs at the start of this month. 800 is a fair bit off yet; my squat was motoring until I tore my meniscus (not a lifting injury).
I did a 262.5kg pretty comfortable at comp, and will continue to improve on it. Will do 275 prior march, 290+ by august. My comp total was still a pb, and will beat the wdfpf world/brit record in March, which will be my last bdfpa event before gbpf.
The total is 762.5 which will be no problem.

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