Contrast Training for Size
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Contrast Training for Size

Contrast training is a unique way to optimize results. Read this article by Lee Boyce about how to incorporate it into your training to pack on lean muscle mass.

By: Lee Boyce Added: March 25th, 2013
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  1. #1
    combatzr2
    combatzr2 is offline
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    i have about 20 days till full meet

    Ok, i know i 've heard it before rest rest rest, but i need a quick workout for about two weeks do i do full body every other day with the big three or what. i'm deployed in iraq right now and need to workout when i can, its fighting all laws of powerlifting i know, just need some help. thanks all.
    30y/o 5'10" 200lbs
    Bench PR-350 raw
    Deadlift PR-500 raw
    Squat PR-445x7 raw
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  2. #2
    Chris Rodgers
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    What has your training been like leading up to this point? Are you wearing gear at the meet or lifting raw?
    Best Meet Lifts(Raw):
    @165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
    @181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw)
    455(w/wraps) SQ 275 BE 545 DL
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  3. #3
    combatzr2
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    Only Gear i'm wearing is Knee Wraps. Traning up to this point has been a basic, Chest, tri/bi day, shoulder, back, and legs, heavy weight no more than reps of 5 on core lifts. about a five day workout plan, when i can get it in, between missions
    30y/o 5'10" 200lbs
    Bench PR-350 raw
    Deadlift PR-500 raw
    Squat PR-445x7 raw
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  4. #4
    ScottYard
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    Work up to a light opener this week at or about 90% of your max, then take it very easy next week(maybe 50% for a few singles)
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    765
    505
    755
    Best lifts Equipped
    1050
    840
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  5. #5
    combatzr2
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    Quote Originally Posted by ScottYard View Post
    Work up to a light opener this week at or about 90% of your max, then take it very easy next week(maybe 50% for a few singles)
    ok so i should just stick to the BIG 3? I did 305 for 4 sets of three today on bench. got all 4 sets clean. did a few aux. exercises for the upper body. Just want to get the most out of my lift the end of the month. i have not squatted heavy heavy in a long while, should i hit a few 3 or singles this week as well on that?
    once again thanks for all your help guys
    30y/o 5'10" 200lbs
    Bench PR-350 raw
    Deadlift PR-500 raw
    Squat PR-445x7 raw
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  6. #6
    Chris Rodgers
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    Quote Originally Posted by combatzr2 View Post
    ok so i should just stick to the BIG 3? I did 305 for 4 sets of three today on bench. got all 4 sets clean. did a few aux. exercises for the upper body. Just want to get the most out of my lift the end of the month. i have not squatted heavy heavy in a long while, should i hit a few 3 or singles this week as well on that?
    once again thanks for all your help guys
    I agree with Scott. If you haven't been practicing the actual lifts within the rules of the competition you are doing(proper squat depth, pausing the bench, waiting for rack commands, etc.) I would work on that for the next few weeks. You can still do accessory work, just don't go overboard. Typically 3 weeks out is last heavy week. 2 weeks out is a light week and the week of the meet you should just rest and maybe do some light/active recovery type stuff.


    Good luck!
    Best Meet Lifts(Raw):
    @165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
    @181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw)
    455(w/wraps) SQ 275 BE 545 DL
    Reply With Quote Reply With Quote  
  7. #7
    ScottYard
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    Exactly...........................Do what Chris said! Good Luck
    Best Lifts unequipped
    765
    505
    755
    Best lifts Equipped
    1050
    840
    715

    Thankfully Representing AtLarge Nutrition and EliteFTS
    Reply With Quote Reply With Quote  
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