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comp prep routine

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purplepaul		comp prep routine	13-01-2007 @ 16:46
has free and readily available gothic porn Member 29, 1088 posts SQ 1, BP 100, DL 200 301.0 kgs @ 103kgs UnEq	i need some help prepping for this comp and need advice on a routine my 1pm are squat 140k bench 115k dead lift 227.5k i have read about doind 3x3 sets etc but what reights should i look t repping and how often should i increses the weight?? the purple one
Boar		...	13-01-2007 @ 18:50
Nothing left in the tank. Member 5, 25569 posts Administrator	Paul mate, As long as you are training regular and eating plenty - just keep training heavy ,there are so many different routines but the dead / bench / squat based ones are good , throw in some shoulder work, direct lat work and lower back/ham stuff. I went raw at my first comp (apart from knee wraps) so you can get a suit if u want but you must train quite a lot in it you can have my spare knee wraps. box squats migth be good - making sure you get depth the worst thing that could happen is that you bottle it - becausemild mannered JWB would give you a spanking !!!
Joni		...	13-01-2007 @ 18:56
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	have you looked into the russian 9 weeker? Its a beauty, but if it is the first time you run it it is difficult to hit the correct peak.
purplepaul		...	13-01-2007 @ 21:49
has free and readily available gothic porn Member 29, 1088 posts SQ 1, BP 100, DL 200 301.0 kgs @ 103kgs UnEq	thanx mate i'll try and get upto yours this week to train heavy it is then we dont have any thing in the gym for box sqats can i improvise with anything?
David		...	13-01-2007 @ 23:25
I ♥ Dr. Gillian McKeith Member 17, 742 posts SQ 0, BP 180, DL 0 180.0 kgs @ 105kgs UnEq	Stack a few plates up if you've got nothing else to squat to Paul
purplepaul		...	14-01-2007 @ 00:05
has free and readily available gothic porn Member 29, 1088 posts SQ 1, BP 100, DL 200 301.0 kgs @ 103kgs UnEq	would a flat bench do?
Boar		...	14-01-2007 @ 00:33
Nothing left in the tank. Member 5, 25569 posts Administrator	its a bit high mate
purplepaul		...	14-01-2007 @ 00:38
has free and readily available gothic porn Member 29, 1088 posts SQ 1, BP 100, DL 200 301.0 kgs @ 103kgs UnEq	Originally posted by Boar... its a bit high mate how high should it be?
Boar		...	14-01-2007 @ 11:48
Nothing left in the tank. Member 5, 25569 posts Administrator	LOL, i should really have said, 12" mate - your fairly tall so it should be bang on, ive seen them done on higher and benches but thats mabie for different purposes - you tan use a box to 'touch' to make sure u get depth or to sit back onto to improve overall technique
purplepaul		...	14-01-2007 @ 17:20
has free and readily available gothic porn Member 29, 1088 posts SQ 1, BP 100, DL 200 301.0 kgs @ 103kgs UnEq	thanx ill give it ago tomorrow
purplepaul		...	14-01-2007 @ 20:28
has free and readily available gothic porn Member 29, 1088 posts SQ 1, BP 100, DL 200 301.0 kgs @ 103kgs UnEq	where can i get info on the russian 9 week program and wtf is smolov ?
Boar		...	14-01-2007 @ 21:36
Nothing left in the tank. Member 5, 25569 posts Administrator	Post Edited: 14.01.2007 @ 21:36 PM http://www.deepsquatter.com/strength/archives/index.htm some great articles here paul
purplepaul		...	14-01-2007 @ 22:16
has free and readily available gothic porn Member 29, 1088 posts SQ 1, BP 100, DL 200 301.0 kgs @ 103kgs UnEq	Originally posted by Boar... http://www.deepsquatter.com/strength/archives/index.htm some great articles here paul good post thanks ill give it a read tomorrow inbetween looking for a job
Fazc		...	19-01-2007 @ 01:06
Sports an extremely muscular arse. Member 38, 6253 posts	Post Edited: 19.01.2007 @ 01:07 AM The way I used to do it was to work backwards from the Meet date, and work out how far away I needed to make my last sessions before the big day. For example: 1) I know I need to squat a couple weeks before, and then a light session a week before. 2) I need to Bench heavy a week before, and do plenty of shoulder work a few days before 3) I need to Deadlift heavy 2-3 weeks before and take a break, and do some light work 10 or so days before. That information pretty much sorted out my own build up. Week 3 Normal week then... Sunday Heavy Deadlift Week 2 Monday - Squat Heavy Tuesday - Bench work Thursday - Shoulder work Friday - LIght Deadlifts Sunday - Light squat Week 3 Monday - Bench work Wednesday - Shoulder work Sunday Meet day The point here is to work things out based on what you know about your body. Instead of relying on some peaking routine which wasn't suited to me, I built this from my own training log and it was my best meet prep routine. Faz PS. I'd recommened looking at Bill Starr's Defying Gravity book. Very nice Meet-prep info.