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View Full Version : Last week of the meet, Whats everyone do?



ScottYard
11-02-2009, 10:38 AM
Im a curous to see what every ones does the last week going into a meet. I have a meet this saturday. I typically do nothing but ice and eat. Any body have a rituals that they think benefit the total come meet day?

str8flexed
11-02-2009, 11:12 AM
i still lift monday & tuesday, just usually about 65% of my 1 rep max on the big 3. I work on form and commands and mental visualization

stik
11-02-2009, 11:55 AM
I do what I have done for a set of three reps, as that is my opener, the week before and nothing else. The last meet, getting ten percent of that and adding it back to it gave me my 1RM (barring other issues) +/- five lbs.

Morgan McPherson
11-02-2009, 12:34 PM
From what I have gathered the more elite lifters take a complete week off. At least the guys in my gym do that. At the intermediate level a little bit of lifting usually keeps technique fresh.

NolanPower
11-02-2009, 12:39 PM
I take my opening squat and bench on Monday, on Wednesday I'll probably be yearning for something so I'll do some light to moderate olympic lifting, on Thursday sometimes I take everything really light and just work on visualization and getting the exact feel of the lifts down one last time. Tuesday + Friday I do recovery work, ice every day.

ScottYard
11-02-2009, 12:48 PM
Openers Wise I take my opener squat and pull opener 4 weeks out. I then do light singles the next 3 weeks headin into the meet.

Beverly McD.
11-02-2009, 01:55 PM
Ice, eat and rest is the typical at our place too Scott. Maybe a few light auxillary moves to push some blood through the muscles a few days out, but not enough to get a pump or even to break a sweat.
We want them rested and needing to lift by the time they get to a meet.

Guido
11-02-2009, 02:22 PM
From what I have gathered the more elite lifters take a complete week off. At least the guys in my gym do that. At the intermediate level a little bit of lifting usually keeps technique fresh.I don't lift at all for the week before the meet. My last session before that week off is just up to openers. Week of is just resting, sleeping, and eating well. Once weigh-in's are over I pig out the night before, then sensible breakfast the day of and bring plenty of snacks for during the meet.

Athos
11-02-2009, 02:39 PM
For me, I don't like to take the whole week off, I never feel as good doing that as I do lifting lighter loads that last week. Usually my last deadlifts are on Monday, I only work up for a few sets with 70%. Wednesday is my last bench and squat work, again around 70%. Beside that, I just try to relax, spend time on visualization and take advantage of massage/ice/heat/etc.

SELK
11-02-2009, 02:51 PM
Around 1 month out (ive done 3 weeks as well) I like to work up to around 90% of my opener in the squat (no knee wraps), and usually hit my opener in my bench/deadlift. Then I keep it light until the meet, I focus on speed work. For the bench I may do some shirted doubles to boards but won't push it to hard.

Usually around 10 days out I will hit a few sets of 5 with like 315 or something light in the squat using a very low box. I feel this prepares me mentally for getting depth in the meet. I used to train to heavy too close to a meet and leave all my best lifts in the gym, now 1 month out I am done 99% of the training. I think I got this from you Mr. Yard.

The final week I just sit on my ass. I don't stretch or ice anything regularly so I don't want to introduce anything new the week before the meet. I usually rent some dvds or something and try not to think about the meet all that much.

Brian Hopper
11-02-2009, 02:55 PM
I don't do anything that's involved with the gym. But I also don't change my life style around. If I have stuff to do, for example: cut the grass or clean the house, I'm gonna do it. I don't like to change anything as far as that goes. But when it comes to weights, I don't do anything. This past meet I just did on 10/24, I was planning on doing nothing but some static stretches and foam rolling, but I didn't do any of it.

What meet are you doing?

vdizenzo
11-02-2009, 04:34 PM
I make sure to keep my body moving. I'll walk, do some light stretching, I'll even take an easy band workout on Tuesday or Wednesday. If I don't do anything I come in very lethargic.

MarcusWild
11-02-2009, 05:12 PM
I make sure to keep my body moving. I'll walk, do some light stretching, I'll even take an easy band workout on Tuesday or Wednesday. If I don't do anything I come in very lethargic.

I agree with that. Too many days off and I feel blah. Plus, I sit at work. If I don't do mobility work the week of a meet, then I'm really tight when I have to squat.

Sean S
11-02-2009, 05:30 PM
I agree with that. Too many days off and I feel blah. Plus, I sit at work. If I don't do mobility work the week of a meet, then I'm really tight when I have to squat.

Same here. I'll do some light reverse hypers and abs on the Monday before the meet and then do mobility work and stretching the rest of the week. If I have a joint that is sore, I'll also do some icing.

ScottYard
11-02-2009, 07:35 PM
I don't do anything that's involved with the gym. But I also don't change my life style around. If I have stuff to do, for example: cut the grass or clean the house, I'm gonna do it. I don't like to change anything as far as that goes. But when it comes to weights, I don't do anything. This past meet I just did on 10/24, I was planning on doing nothing but some static stretches and foam rolling, but I didn't do any of it.

What meet are you doing?

Im doing the APA Delware Power Frenzy this weekend. Not too far from home and all the best equipment you need. I have done all the big meets in the past and now that Im doing the raw stuff I stick to close meets that can be done and back home in a day.

Ryano
11-02-2009, 08:35 PM
The last weeks activities before a meet is very important. As they say, you can't get stronger, but you can get weaker. I usually just completely deload. Just watch porn and drink beer to raise your "T". LOL.

Hazerboy
11-02-2009, 11:50 PM
For some reason the meets i've gone to have worked out such that they're right after school ends.

So for that week off I'm usually studying for finals anyways XD XD

ScottYard
11-03-2009, 06:37 AM
The last weeks activities before a meet is very important. As they say, you can't get stronger, but you can get weaker. I usually just completely deload. Just watch porn and drink beer to raise your "T". LOL.


Nice!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

byronsru24
11-03-2009, 09:22 AM
This is one of the reasons I joined this board Scott. To see what many of the other top lifters are doing and recommend. Its great to see a top lifter like yourself asking opinions on things like this. I've tried many different ways...training up to the day of the meet, taking the week off completely, and like vinnie said just doing some mobility/flexibility work the week before. I really didn't see a big difference between any of the 3 methods. Then again, I am a lot weaker and less experienced, so that probably had something to do with it, especially the first time. My next meet is going to be all raw, and quite frankly, I'm just going to take it one week at a time. If I'm real beat up leading up to it, then I'll probably just do some stretching and mobility work the week before. If I'm feeling real good, I might just take a light workout or two the last week leading up to it. I've never tried RYano's advice...but that sounds like a good idea..haha

JK1
11-04-2009, 12:24 PM
I typically end up doing bench openers for 3 singles the sunday or monday before the meet. I like to take deadlift openers 2 weeks earlier, squat openers the week before, then bench openers. That gives my low back a chance to be fully recovered. I'll then take Tuesday and wednesday off, just stretching and foam rolling. If I'm super tight, I'll do some sets with 135-225 in the squat and the deadlift on Thursday (nothing serious, 5-8 sets to get loose). Then rest Thursday and Friday. Because of work, its not uncommon for the week before a meet to just be stupid busy with long days and lots of drama. I try to avoid that, but it sure seems to be the reoccuring pattern. The worst thing that can happen is for an elephant birth to occur the day of a bench contest. Trust me, it sucks.

If its a saturday weight, I weigh in early as I can on Friday and then eat. I have to have at least a 16 oz ribeye the night before a meet. Its my good luck charm. ;-)