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AaronJ | Peaking | 25-11-2015 @ 11:15 | |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | 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_lohan | ... | 25-11-2015 @ 11:16 | |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | 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. | ||
AaronJ | ... | 25-11-2015 @ 11:39 | |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 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. | ||
DomRedshaw | ... | 25-11-2015 @ 11:45 | |
Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | 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 | ||
AaronJ | ... | 25-11-2015 @ 11:56 | |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | Thanks. Would you only do one single with 90% in each lift, or a few, or a triple etc. | ||
DomRedshaw | ... | 25-11-2015 @ 13:00 | |
Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | 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 | ||
matthewvc | ... | 25-11-2015 @ 13:22 | |
‘downsizing’ Member 5704, 3207 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | 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. | ||
Robbo | ... | 25-11-2015 @ 14:05 | |
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5717.5 kgs @ 104kgs UnEq | 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_lohan | ... | 25-11-2015 @ 14:51 | |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 kgs @ 83kgs Eq | 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. | ||
AaronJ | ... | 25-11-2015 @ 15:20 | |
Intolerant of old shtick. Member 5276, 431 posts SQ 222, BP 145, DL 265632.0 kgs @ 96kgs UnEq | Thank you all! | ||
AMH_Power | ... | 25-11-2015 @ 16:41 | |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | 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_Power | ... | 25-11-2015 @ 22:22 | |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 kgs @ 104kgs UnEq | 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! | ||
Henk | ... | 25-11-2015 @ 22:43 | |
Member 5095, 783 posts SQ 200, BP 162.5, DL 220582.5 kgs @ 119kgs UnEq | 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_lohan | ... | 26-11-2015 @ 13:05 | |
Hasn't always been a bench press specialist Member 44, 1907 posts SQ 252.5, BP 220, DL 210682.5 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_Power | ... | 26-11-2015 @ 13:44 | |
we ride at dawn Member 4363, 1442 posts SQ 310, BP 250, DL 320880.0 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. | ||