The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Gaglione Strength Chris Rodgers's Avatar
    Join Date
    Jan 2001
    Location
    LI,NY
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    Squat training question for those who compete RAW...

    I'm just curious how you guys setup the last few weeks of training for your squat going into the meet. I competed for a bunch of years in Multiply. This is basically what I did then:

    3 weeks out: Full gear Heavy Squat W/bands \
    2 weeks out: Full Gear Opener only
    1 week out: Briefs only up to ~50% of opener for a few light singles


    Now I compete in belt+wraps. I basically have 2 squat days. The first I typically work up to one work set in just a belt. Sometimes it's 10-12 reps, sometimes as low as 2-3 reps depending how I feel. The second day is my heavy day where I use wraps and typically work up to a heavy set of 1-5 reps w/wraps.


    I was thinking of doing something similar for this meet like this:

    3 weeks out: Belt+wraps Heavy single with Chains
    2 weeks out: Belt+wraps Opener for 1-3 reps
    1 week out: Belt only Up to last warmup set


    So what do you guys do?
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 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 w/wraps)
    515 SQ 302.5 BE 585 DL

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  3. #2
    Administrator chris mason's Avatar
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    Jan 2001
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    Charlottesville, VA
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    12,589
    Do you wave/periodize your training in any specific way? Do you always back squat twice per week?


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  4. #3
    Senior Member
    Join Date
    Oct 2011
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    708
    I would do last regular full-range heavy 5 weeks out, week off, heavy 2-3reps with bands or chain (just belt) 3 weeks out and last heavy single with bands or chain (belt and wraps) 2 weeks out and light the last week (just belt, less than opener), then week off till meet.

    Also would only squat once per week last 3 weeks.
    Best competition lifts:
    650lbs. raw squat
    441lbs. raw bench
    580lbs. raw deadlift
    1650lbs. raw total

  5. #4
    Senior Member
    Join Date
    Oct 2009
    Posts
    1,987
    Quote Originally Posted by Chris Rodgers View Post
    I'm just curious how you guys setup the last few weeks of training for your squat going into the meet. I competed for a bunch of years in Multiply. This is basically what I did then:

    3 weeks out: Full gear Heavy Squat W/bands \
    2 weeks out: Full Gear Opener only
    1 week out: Briefs only up to ~50% of opener for a few light singles




    Now I compete in belt+wraps. I basically have 2 squat days. The first I typically work up to one work set in just a belt. Sometimes it's 10-12 reps, sometimes as low as 2-3 reps depending how I feel. The second day is my heavy day where I use wraps and typically work up to a heavy set of 1-5 reps w/wraps.


    I was thinking of doing something similar for this meet like this:

    3 weeks out: Belt+wraps Heavy single with Chains
    2 weeks out: Belt+wraps Opener for 1-3 reps
    1 week out: Belt only Up to last warmup set


    So what do you guys do?
    I would run that but be more sport specific those last 3 weeks. Dump the chaims get a triple at 90% with reg weight. On week to just do a single. You need to be in recovery mode now. On week 1 deload with 50% but in meet fashion with wraps.

    I did this for years and made my way to 765.
    Best Lifts unequipped
    765
    505
    755
    Best lifts Equipped
    1050
    840
    715

    Thankfully Representing AtLarge Nutrition and EliteFTS

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