3 weeks out from first comp - tips?

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mikex101		3 weeks out from first comp - tips?	18-05-2009 @ 13:21
never too old Member 637, 760 posts	Alright guys. Im 3 weeks out from my first PL comp. Just wondering if anyone has any tips for the next 3 week? Training? stick with what im doing? Drop intensity? Drop volume? Increase either or both? Do more singles? Cheers

Carl		...	18-05-2009 @ 13:24
Loves rugby league ... Member 13, 14460 posts SQ 230, BP 180.5, DL 262.5 673.0 kgs @ 128kgs UnEq Administrator	what i do before a pl comp 3 weeks out go for max doubles/singles 2 weeks out go upto your openers, make sure they are very comfortable and deep/nice pause etc etc then a week off

mikex101		...	18-05-2009 @ 14:12
never too old Member 637, 760 posts	sounds sensible Cheers

paul_richards		...	18-05-2009 @ 14:17
I personally prefer the stiffest possible. Member 158, 3110 posts SQ 170, BP 107.5, DL 222.5 500.0 kgs @ 67.4kgs UnEq	I make sure I am lifting heavy with lower than normal volume in the preceeding weeks. I always take a week off before. If well within the weight limit then carb up a day or so before the comp. If over then start cutting down a little on food.

mikex101		...	18-05-2009 @ 14:29
never too old Member 637, 760 posts	Cheers, Ill drop the volume down, go for a few heavy singles this week, next week ill drop down to openers and make sure im not going to scratch on the day. Not sure i wont to have a total rest week prior, maybe just a few light reps with some lighter assistance work thrown in. Finally got my hands on a belt ive been waiting for for a month. so need to get that worked in somehow too. lol O happy days.

paul_richards		...	18-05-2009 @ 16:06
I personally prefer the stiffest possible. Member 158, 3110 posts SQ 170, BP 107.5, DL 222.5 500.0 kgs @ 67.4kgs UnEq	Post Edited: 18.05.2009 @ 16:07 PM by paul_richards seriously, dont train at all the week before, the benefits are physical and mental. By taking a week off you'll be fully recovered physically and mentally you should be gagging to lift. Make sure you choose openers that even on a s**t day will be piss easy, always choose easy openers

mikex101		...	18-05-2009 @ 16:12
never too old Member 637, 760 posts	ok, ill bow to your superior knowledge on the rest week then. Ill have a think about my openers then. Was thinking along the lines of Squat 150-155 (best 170 without belt, would like to think i could PB with a belt on.) Bench 110-115 (best is 130 but 110 is eeeeaaasssy) Deadlift 200 (again, no belt best is 220. been doing alot of plate lifts recently to help me get it off the floor, so that with a belt id like to think i could PB by 5-10kg's)


paul_richards		...	18-05-2009 @ 16:40
I personally prefer the stiffest possible. Member 158, 3110 posts SQ 170, BP 107.5, DL 222.5 500.0 kgs @ 67.4kgs UnEq	sounds like sensible openers. Opener: This should be easy, good day bad day you will get it 2nd Lift: something solid to push towards a decent total, you should have to start working now. 3rd: something thats going to push the boundaries abit, you should really have to put everything into this. IMO its better to leave the comp with 9/9 lifts knowing that maybe there was a little left in the tank rather than fail something you thought you'd get.

mikex101		...	18-05-2009 @ 16:59
never too old Member 637, 760 posts	Cheers Paul. Ill bare that in mind.

Cuddles		...	18-05-2009 @ 17:45
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	paul_richards said: seriously, dont train at all the week before That may have worked for you, but I know plenty of lifters for whom this would be the worst advice possible. Horses for courses.

Tony		...	18-05-2009 @ 17:58
Is partial to the odd bender. Member 6, 10239 posts SQ 280, BP 192.5, DL 317.5 790.0 kgs @ 102kgs Eq	I never train the week before. On the day mate most important thing is that you enjoy it.

Ben_Tricky_Burgess		...	18-05-2009 @ 18:14
Member 86, 297 posts	Try not to change owt (diet, sleep etc.). The more comfortable you feel with what your doing the better you're likely to perform. If you wanna use the belt then get practicing with it asap. Thats my advice anyroad.

Gymbunny72		...	18-05-2009 @ 18:17
strong chick with impeccable spelling Member 425, 56 posts SQ 107.5, BP 72.5, DL 168 348.0 kgs @ 53.2kgs UnEq	Cuddles said: paul_richards said: seriously, dont train at all the week before That may have worked for you, but I know plenty of lifters for whom this would be the worst advice possible. Horses for courses. I agree that it is a case of 'what works for you'. I DO train the week before, 3 short sessions, 1 per event and only lift light but think about technique and especially the set-up so I come away with a positive feeling and feel mentally ready. I usually have the last session about 3 days before the comp so it still feels relatively fresh. Seems to work for me.

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