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Thread: Best Way to Supercompensate Before A Meet?

  1. #1
    Senior Member UncleAl's Avatar
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    Best Way to Supercompensate Before A Meet?

    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.)
    Last edited by UncleAl; 06-01-2011 at 10:11 AM.
    Age: 67
    Height: 5'5"
    Weight Class: 165
    Squat (raw): 355
    Bench Press (raw): 265
    Deadlift (raw): 501.5

  2. #2
    Bad Attitude Gym AdamBAG's Avatar
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    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?
    750/500/690 APF Elite @ 242

    Bench Only - Multi Ply SPF - 600 @ 275 (251)

    Bench Only - Single Ply USAPL - 501 @ 275 (255)

    Bench Only - Single Ply SPF - 550 @ 259 (257)

  3. #3
    Senior Member UncleAl's Avatar
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    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.
    Age: 67
    Height: 5'5"
    Weight Class: 165
    Squat (raw): 355
    Bench Press (raw): 265
    Deadlift (raw): 501.5

  4. #4
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    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.

  5. #5
    Wannabebig Member
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    Whatever works fo you. I like to hit openers 5 days out then rest till the meet. I have had good results doing that.

  6. #6
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    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.
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  7. #7
    Senior Member UncleAl's Avatar
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    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.
    Age: 67
    Height: 5'5"
    Weight Class: 165
    Squat (raw): 355
    Bench Press (raw): 265
    Deadlift (raw): 501.5

  8. #8
    illinois fattest lifter theBarzeen's Avatar
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    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.
    Meet PR's: 1008-750-750 - 2464

    Gym PR's... don't count ... time to do another meet!

  9. #9
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    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.
    Last edited by kingns; 06-01-2011 at 04:18 PM.

  10. #10
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    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.
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  11. #11
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    Quote Originally Posted by UncleAl View Post
    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.
    Best raw meet lifts
    Squat:765 with wraps. / 700 raw with out wraps
    Bench: 525
    Deadlift: 755
    Total: Raw with wraps: 2000. with out wraps: 1925

    Best lifts Equipped
    1050, 840, 715. Total: 2605

    Representing AtLarge Nutrition and EliteFTS

  12. #12
    Senior Member UncleAl's Avatar
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    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!
    Age: 67
    Height: 5'5"
    Weight Class: 165
    Squat (raw): 355
    Bench Press (raw): 265
    Deadlift (raw): 501.5

  13. #13
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    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

  14. #14
    Senior Member UncleAl's Avatar
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    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.
    Last edited by UncleAl; 06-02-2011 at 02:38 PM.
    Age: 67
    Height: 5'5"
    Weight Class: 165
    Squat (raw): 355
    Bench Press (raw): 265
    Deadlift (raw): 501.5

  15. #15
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    For Deadlifts, I have heard opener 10 days out...

  16. #16
    Senior Member UncleAl's Avatar
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    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.
    Age: 67
    Height: 5'5"
    Weight Class: 165
    Squat (raw): 355
    Bench Press (raw): 265
    Deadlift (raw): 501.5

  17. #17
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    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.

  18. #18
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    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.

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