I'm 7 weeks out from my 3rd raw meet but I'm looking for some advice.
I just got off a deload week from 5/3/1. Cycles are 3 weeks of 5's, 3's, 1s then 1 week for deloading, so I'm a little unsure of how to approach this. In the past when I've done raw cycles I've schedules my final deload week to be right before the meet but this time I kid of F'd things up here. Any recomendations for how to proceed?
I was thinking of...
one more 5/3/1 training cycle (4 weeks)
1 week more of work weights (sets of 5+)
1 week of hitting my openers
does that sound sensible? Basically I'm just skipping week 3 of 5/3/1.
Also, I'm a little unsure of how to pick my weights for this cycle.
For squats and deadlift percentages, I used a weight of 495 for deads and 395 for squats (thats max - 10 percent). My weights and reps looked like...
Week 1: squats: 335x9 Deadlifts: 420x9 (goal reps of 5)
Week 2: Squats: 355x7 Deadlifts: 445x8 (goal reps of 3)
Week 3: Squats: 375x6 Deadlifts: 475x6 (goal reps of 1). For all of these I would say I had at least another rep in the tank also.
Week 4 was deload. I'm thinking for this cycle I should use a work weight of around 415 and 530 for my squat and deadlift percentages. does that sound good or is it too high? I figure this will put me a lot closer to my goal reps for the day. I realize the program is aiming for slower, sustainable long term gains but I figure I need to up the percentages this close to a meet.
BTW for my bench work I've still been doing westside stuff so no worries as far as programming goes there.