my routine for the next equiped 3 lift meet

[cmillett]

thanks too advice and modifications from Doc,i've put together a masterpeice lol,i don't know about that but i will run this routine for my next full meet.

the split,
sunday-off
monday-sq/dl
tuesday-raw bench
wedn-off
thurs-sq de / upper back
fri-off
saturday-bench ME
(i'll be running it at a 6 day split due too my shift work)

SQUAT

%=previous equiped max

wk
1. 70%x2
2. 75%x2
3. 80%x2
4. 75%x2
5. 80%x2
6. 85%x2
7. 80%x2
8. 85%x2
9. 90%x1,95-100% walk out
10. 60-70% x 5
11. max

wks 1-3 raw box sqs with bands,use enough band tension too equal your previous equiped max at the top of the lift but keeping the corect % at the bottom
wks 4-6 full ROM suited straps down,no wraps
wks 7-9 full ROM suited straps up,no wraps
wk 10 use raw %'s,deload

DEAD LIFT

%-previous equiped max

wk
1.65%x2
2.70%x2
3.75%x2
4.80%x2 x 2
5.70%x2
6.75%x2,DE 50% 3x2
7.80%x2,DE 55% 3x2
8.85%x2,DE 60% 3x2
9.90%x1,DE 65% 1x2
10. REST
11. max

wks 1-4 done raw using equiped %'s
wks 5-9 suited,straps down on wks 5-8,straps up on wk 9,DE is perfprmed raw using equiped %'s

BENCH RAW with minis

wk
1. 50% 8x3 paused
2. 55% 8x3 paused
3. 60% 8x3 paused
4. 65% 8x3 paused
5. 70% 6x3 paused
6. 75% 6x3 paused
7. 80% 3x3 touch n go,50%3x3 paused
8. 85% 3x3 touch n go,55%3x3 paused
9. 90% 1x3 touch n go,60%3x3 paused
10.65% x5
11. max

notes=do not use bands any stronger than the mnis,it will conflict with your ME day
notes=as a secondary really give your tris and bis a good working over 6x10-15

BENCH ME bands / chains are optional,your preference in weight and strengths

wk
1. CG 3brd 3-5 RM
2. CG 3brd 3-5 RM
3. 4brd 1-3 RM
4. 4brd 1-3 RM
5. shirted
6. shirted
7. CG 3brd 3-5 RM
8. CG 3brd 3-5 RM
9. 4brd 1-3 RM
10.4brd 1-3 RM
11 meet.

notes=take a WSBB aproach on this day,do not use any brds lower than the 3 brd due too the raw day's % increase

SQ DE / UPPER BACK

SQ de= ypu can use mini cycles or one set %,35-65% of your raw 1RM

UPPER BACK=upper back only!,hers mine for example,
T-bar=4-5x6-8
weighted wide grip chins=3x12-15
shrugs super setted with rear lat flys=3xfailure



these are just the primary lifts,you can use what ever assisstance excercises you like on the big 3 just don't go all out on them,use them for more rehab and volume instead of going heavy,i personally rotate my aux or assisstance excercices every 2 wks.

[Doc.Sust]

9. 4brd 1-3 RM
10.4brd 1-3 RM

do shirted work instead of doing brd work this close to the meet, wk 9 i would use the shirt and figure out my opener, wk 10 i would de-load and take it easy

as far as your raw day, i dont see a point working up to 90% with mini bands. you are just looking to fry your cns. keep the percent 65% and under, no reason to go heavier. if you feel like you want to hold some heavy weights, do some lockouts after the speed work or some high boards

[cmillett]

thanks for the advice Doc.
the reason i put the boards before the meet and the shirt work back too wks 5 n 6,is that my last meet i trained shirted 2 wks out from the meet and i felt real weak at the 3-4 brd height height,but i was alo trying too get the shirt broke in at the same time,i just figured that since i know what my opener is now all i would have to do is remind my body of the groove of the shirt.

[cmillett]

did you get my PM by the way?

[cmillett]

and what does the DL look like too you?

[cmillett]

is this better,

BENCH ME

wk
1. 3 brd
2. 3 brd
3. shirted
4. shirted
5. 2 brd
6. 2 brd
7. 4 brd
8. 4 brd
9. shirted
10.deload
11.meet

DE=50-65% 72hrs later

[Doc.Sust]

did you get my PM by the way?

i dont hink i did. did i respond?

[Doc.Sust]

is this better,

BENCH ME

wk
1. 3 brd
2. 3 brd
3. shirted
4. shirted
5. 2 brd
6. 2 brd
7. 4 brd
8. 4 brd
9. shirted
10.deload
11.meet

DE=50-65% 72hrs later

better. i would still do 2 wks in the shirt before deload

honestly i use my shirt ALOT before a meet, i found to get stronger using the shirt you need to use the shirt. i usually work 2 wks in the shirt , one wk out of the shirt, i know others that use the shirt every other wk, this is probably your best bet IMO

[Doc.Sust]

and what does the DL look like too you?

do you plan on doing the squat and dead on the same day? i recently started doing this. i have found if one is to do this, you may have to ligthen up some of the volume because the squat is going to wear you out. play it by ear lift how you feel, i also recomend roating some dead exercise for the ME movement, band deads, rack pulls, pulling off 2 inch blocks, SLDL. also dont be afraid to take a wk off if you feel beat up.

.take a look at my sticky on andy bolotn, i added recently the exact dead routine he used to pull 1000lbs, he squated and deadlifted same day, the last 8 wks the heaviest he worked up to was 75% one or 2 wks out from the meet, he primarily pulled for speed. the 6 wk micro cycel before this 8wk pr contest cycle, he worked up to 900lbs or so for a triple and very heavy rack pulls

[cmillett]

done,i'll put 2 wks of shirt work before the deload wk.
i'm also scared too put my shirt on too often due too my opener is so close too my max (25lb. difference),in turn i would be training well above the 90% mark out of my shirt,thats why i decided too do 2wk waves of shirt work every 6 wks,too keep from crashing my CNS before a meet.

i'll shoot you another PM.

[cmillett]

i might have accidently sent it by email,so check both,let me know if you got it or not

[cmillett]

do you plan on doing the squat and dead on the same day? i recently started doing this. i have found if one is to do this, you may have to ligthen up some of the volume because the squat is going to wear you out. play it by ear lift how you feel, i also recomend roating some dead exercise for the ME movement, band deads, rack pulls, pulling off 2 inch blocks, SLDL. also dont be afraid to take a wk off if you feel beat up.

.take a look at my sticky on andy bolotn, i added recently the exact dead routine he used to pull 1000lbs, he squated and deadlifted same day, the last 8 wks the heaviest he worked up to was 75% one or 2 wks out from the meet, he primarily pulled for speed. the 6 wk micro cycel before this 8wk pr contest cycle, he worked up to 900lbs or so for a triple and very heavy rack pulls

yes i plan on training my sq and dl on the same day,
i'm going to work uo too the correct % in doubles or singles following the sq routine,and the same for dl's,so far as secondary and aux. maybe some light hams and ext. followedby abs,i was going too put a little more volume n my legs on the sq de/upper back day.
so far as mixing the primary dl movements up on the sq/dl day i wouldn't know which and were too use what movements on what days so thats why i decided too work up in %'s,i don't have but 2 trs of dl training experiance.

[Doc.Sust]

i might have accidently sent it by email,so check both,let me know if you got it or not

got nothing

[Doc.Sust]

all and all it looks good. giveit a shot and lets see how it works

[cmillett]

got nothing

i'll shoot a PM to you again, PM me your email and i'll shoot it too you that way.

[cmillett]

hows this for getting my shirted bench right,

BENCH ME
wk
1. raw 2brd 1-3rm,shirted 3-5rm
2. raw 2brd 1-3rm,shirted 3-5rm
3. raw 4brd 1-3rm,shirted 3-5rm
4. raw 4brd 1-3rm,shirted 3-5rm
5. deload
6. shirted 3rm,raw 2 brd 5rm
7. shirted 3rm,raw 2 brd 5rm
8. shirted 1-3rm,raw 4brd 5rm
9. shirted 1-3rm,raw 4brd 5rm
10.deload
11.meet

bench de-50-65% 72hrs later

a member from another brd suggested this except fro the 2 brds,he suggested 5 and 4 brd's,i'm just scared it will crash my CNS.

[cmillett]

better. i would still do 2 wks in the shirt before deload

honestly i use my shirt ALOT before a meet, i found to get stronger using the shirt you need to use the shirt. i usually work 2 wks in the shirt , one wk out of the shirt, i know others that use the shirt every other wk, this is probably your best bet IMO

how many wks out from the meet do you star going for 1-3rm's out of your shirt ? and have you had any problems crashing ?

[cmillett]

i should have titled this thread ,PUTTING TOGETHER A ROUTINE FOR MY NEXT EQUIPED 3 LIFT MEET,by doc.sust and cmillett ,LOL

[Doc.Sust]

how many wks out from the meet do you star going for 1-3rm's out of your shirt ? and have you had any problems crashing ?

12 wks-8 wks= 3 reps
7wk-3 wks -2reps
wks 2-1 =1rep
deload wk
meet wk

i avoid crashing by taking a wk off of getting in the shirt, sometimes i do every other wk, one wk raw one equiped or i will go to wks equiped one wk out, i play it by ear and how i feel. but i defiantely increased my shirted press by wearing the shirt more often than the last 2 to 3 wks of the training cycle

[Doc.Sust]

i should have titled this thread ,PUTTING TOGETHER A ROUTINE FOR MY NEXT EQUIPED 3 LIFT MEET,by doc.sust and cmillett ,LOL

LOL!

[cmillett]

hows this for getting my shirted bench right,

BENCH ME
wk
1. raw 2brd 1-3rm,shirted 3-5rm
2. raw 2brd 1-3rm,shirted 3-5rm
3. raw 4brd 1-3rm,shirted 3-5rm
4. raw 4brd 1-3rm,shirted 3-5rm
5. deload
6. shirted 3rm,raw 2 brd 5rm
7. shirted 3rm,raw 2 brd 5rm
8. shirted 1-3rm,raw 4brd 5rm
9. shirted 1-3rm,raw 4brd 5rm
10.deload
11.meet

bench de-50-65% 72hrs later

a member from another brd suggested this except fro the 2 brds,he suggested 5 and 4 brd's,i'm just scared it will crash my CNS.

whats your thoughts on this approach ?

[Decoder]

I always thought using a % of strength in the gym was a waste of time. Are pro lifters doing that ? are worlds strongest man compeditors doing that?

[Doc.Sust]

I always thought using a % of strength in the gym was a waste of time. Are pro lifters doing that ? are worlds strongest man compeditors doing that?

yes and no. people may use percents as a guide,but dont actually follow them to the tee, othersstill do use them bioth approaches work differently some get better results using the periodozation

[Doc.Sust]

whats your thoughts on this approach ?

looks real good, except dont try 5 reps in the shirt. 3 is the most. alos consider doing the program 2 wks in the shirt one wk out of the shit your body can use the break

[cmillett]

looks real good, except dont try 5 reps in the shirt. 3 is the most. alos consider doing the program 2 wks in the shirt one wk out of the shit your body can use the break

thanks Doc,you always seem too know exactly what too say. Are you sure you don't sell cars ?

but on a serious note,i appreciate of your's and everyone elses advice.

[cmillett]

I always thought using a % of strength in the gym was a waste of time. Are pro lifters doing that ? are worlds strongest man compeditors doing that?

take a look at Andy Bolton or Ed Coans for example,but as far as % training goes for me ,I can train in the higher %'s more often if i stay in my raw %.But for training for an equiped meet ,i have too work my way up due too the extreme increase of %'s. I found that I don't peak prematurely and don't have as many injury's training that way,the heaviest i'll go before a meet for any of the 3 lifts will be an opener within 3 wks of the EQUIPED meet.
so far as the bench goes i like the WSBB / MM approach for the equiped lift,and for training my raw,i use a % approach followed by WSBB brd work as a secondary.

[Doc.Sust]

thanks Doc,you always seem too know exactly what too say. Are you sure you don't sell cars ?

but on a serious note,i appreciate of your's and everyone elses advice.

LOL! i dont sell cars, but i should