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View Full Version : Best Way to Supercompensate Before A Meet?



UncleAl
06-01-2011, 10:08 AM
For my last four meets, my protocol has been:

Three weeks out: Last max effort workouts on all three lifts
Ten days out: Squat & bench press openers; deadlift warmups
Five days out: Squat & bench press warmups

Although this has worked well, I'm wondering if it's overkill. Any ideas on the subject? (I'm ten days out from my next meet.)

AdamBAG
06-01-2011, 10:10 AM
I hate to answer a question with a question, but were you successful in your meets? I assume that you were if you used the same plan for four meets in a row. If you were successful with this plan why change anything? It looks like a logical plan to me and obviously is working. Why mess with a good thing?

UncleAl
06-01-2011, 10:14 AM
Hi Adam,
I was editing my post while you posted yours. Yes, it's been successful, but wondering if I could have done even better if I had done less. I realize it's an individual thing, but I'm still interested in what most of you guys do.

Sean S
06-01-2011, 12:27 PM
How did the meet feel in relation to how similar weights feel in training? If everything felt relatively light and easier than in training, you probably timed things right. If you felt stronger in training than at the meet you might want to re-evaluate things.

Goll65
06-01-2011, 01:49 PM
Whatever works fo you. I like to hit openers 5 days out then rest till the meet. I have had good results doing that.

MarcusWild
06-01-2011, 01:54 PM
Are your meet lifts bigger than your gym lifts? If they are, then don't change anything. If you lift more weight in the gym, then it's definitely time to change things.

UncleAl
06-01-2011, 03:52 PM
Sean and Marcus - That's a really good way to look at it. Let's see....My squat and bench PRs are slightly higher in the gym, while my deadlifts are higher in competition. So, perhaps I should deload the SQ/BP 2 weeks out, as I do the DL. (Of course, that's not what I did today. Crap!)

Goll - A lot of our younger lifters also do openers during meet week. For a guy my age, I think that would affect recovery that close to a meet.

theBarzeen
06-01-2011, 04:04 PM
It's totally an individual thing.... it depends on if you are competing in gear or not ( gear taxes the CNS a lot for me), the weights you are moving, your supplementation and diet, and your level of conditioning..... if it works then go for it.

Personally:
I like to do my last heavy day ( somewhere around a 2nd attempt) at 3 weeks out
I work to my last warm up 2-weeks out
the week before I just go light, maybe 300-400lbs squat, 225 deadlift and bench just to flush.

kingns
06-01-2011, 04:15 PM
My last meet which I peaked very well for was
3 out- Heavy on everything. Heaviest week of the whole cycle
2 out- Total deload
1 out- Up to about 75-85 % for a single on each of the lifts. Squat and dead w gear, bench was raw.
Week of- Squatted and deaded 50% +/- for a single on monday and benched around 50% on tuesday.

I feel like if I need to do more, but if you have trained hard the whole cycle there is no reason to do more. Just rest but stay fresh.

MarcusWild
06-01-2011, 04:25 PM
I'd agree with your evaluation. You back off the deadlift earlier and lift better at the meet. You push the squat and bench an extra week and leave your best lifts in the gym. I'd back off the squat and bench the same week as the deadlift and see what happens.

ScottYard
06-01-2011, 05:16 PM
Sean and Marcus - That's a really good way to look at it. Let's see....My squat and bench PRs are slightly higher in the gym, while my deadlifts are higher in competition. So, perhaps I should deload the SQ/BP 2 weeks out, as I do the DL. (Of course, that's not what I did today. Crap!)

Goll - A lot of our younger lifters also do openers during meet week. For a guy my age, I think that would affect recovery that close to a meet.

I would back off 3 weeks oit. No need to do openers.

UncleAl
06-01-2011, 05:51 PM
Barzeen, king, Marcus, and Scott - I guess everyone is in violent agreement it's best to back off earlier than I have done. I'll try it next cycle. Really appreciate the input, guys!

kingns
06-01-2011, 08:34 PM
Like Louie Simmons said in an article, if you are nervous about getting your opener, what are you gonna do with a second or third attempt in front of real judges? Theres no need to hit an opener close to a meet if you are choosing a reasonable opener and have trained correctly

UncleAl
06-02-2011, 06:51 AM
In most cases, you're probably right, king, but my openers are more like final warmup sets... to take into account the possibility of overly strict judges -- you know, the guys who fail squats that aren't "convincingly" below parallel (as in ATG). So, they don't take a lot out of me.

There is an age dilemma in the mix, too. Older lifters can lose strength pretty quickly. So, I have to find that balance between doing enough to maintain my peak and not too much to impact recovery. That's why I like your method so much. You max out, deload, start to ramp back up with reasonable intensity (which aligns with my openers, by the way), then just keep the neurons flowing during meet week, rather than opt for up to two consecutive weeks of deload & rest.

basbolstar
06-02-2011, 12:45 PM
For Deadlifts, I have heard opener 10 days out...

UncleAl
06-02-2011, 02:50 PM
basbolstar - I prefer Brent Howard's (Sgt. Rock) suggestion to do deadlift warmups ten to twelve days out, then not pull again until the meet.

basbolstar
06-03-2011, 07:52 AM
I think it also depends on how you pull. Conv. I would be at least 14 days. Sumo, I would just be week maybe. Keeping it light.

kingns
06-05-2011, 09:21 PM
I think you can deadlift even close to the meet, even the week of, as long as its light enough. I feel like it helps recovery to do the actual lifts, but super light. Id go crazy if i didnt deadlift for 3+ weeks before the meet.