Post by Deleted on Apr 10, 2011 2:39:39 GMT -5
Hi
I have my 2nd novice compe on june the 11th and I'm trying to work out the best prep, my plan is below but there is 2 weeks I dont know what to do with. Any help is appreciated
Week ending 10th April
Sheiko 29 week 3
Week ending 17th April
Sheiko 29 week 4
Week ending 24th April
(Week 5 of the 5 week Comp cycle with a Test on Saturday
Monday
Deadlift
50% 3x1, 60% 3x2, 70% 3x2
Bench
50% 3x1, 60% 3x2, 70% 2x2, 75% 2x1
Wednesday
Squat
50% 3x1, 60% 3x2, 70% 2x3
Bench
50% 3x1, 60% 3x2, 70% 2x2
Rest Friday
Saturday - TEST
Week ending 1st May ??
Week ending 8th May ??
Week ending 15th May
Comp cycle Week 1
Monday
Bench 55% 3x1, 65% 3x1, 70% 3x1, 75% 3x2, 80% 3x1, 85% 2x1
Flies 5x10
Squat 50% 2x1, 60% 3x1, 70% 3x5, 80% 3x2, 85% 2x2
Good mornings 5x5
Wednesday
Deadlift 50% 3x1, 60% 2x2, 70% 3x2, 75% 2x3, 80% 2x4, 85% 2x2
Bench 55% 3x1, 65% 3x1, 70% 3x1, 75% 3x1, 80% 2x1
Flies 5x10
Deadlift off pins 50% 2x1, 60% 2x1, 70% 2x2, 80% 3x3
Lunges 5x5
Friday
Bench 50% 2x2, 55% 3x1, 65% 3x1, 70% 3x1, 75% 2x2, 80% 2x4, 85% 1x1
Flies 5x10
Squat 50% 3x2, 60% 3x1, 70% 2x2, 75% 3x2, 80% 2x4
Good mornings 5x5
Week ending 22nd May
Comp cycle Week 2
Monday
Squat 50% 2x1, 60% 2x1, 70% 3x2, 75% 2x3
Bench 50% 2x1, 60% 3x1, 70% 2x1, 75% 2x3
Flies 5x10
Wednesday (Skills Evaluation)
Squat 50% 2x1, 60% 2x1, 70% 2x2, 80% 1x3, 90% 1x1, 95% 1x1
Bench 50% 2x1, 60% 2x1, 70% 2x2, 80% 1x1, 90% 1x1, 95% 1x1
Deadlift 50% 3x1, 60% 2x1, 70% 2x2, 80% 1x2, 90% 1x1, 95% 1x1
Friday
Squat 50% 2x1, 60% 3x1, 70% 3x1, 75% 3x4
Bench 55% 3x1, 65% 3x2, 75% 3x4
Flies 5x10
Good mornings 5x5
Week ending 29th May
Comp cycle Week 3
Monday
Squat 55% 2x2, 65% 2x1, 70% 3x1, 75% 2x2, 80% 2x2
Bench 55% 3x2, 65% 2x1, 70% 2x2, 80% 3x3, 85% 1x1
Flies 5x10
Good mornings 5x5
Wednesday
Deadlift to knees 55% 2x2, 65% 1x1, 70% 3x1, 75% 3x2
Bench 55% 3x3, 65% 2x1, 70% 2x1, 75% 3x1, 80% 2x2
Flies 5x10
Deadlift off pins 60% 3x2, 70% 2x1, 80% 2x4
Lunges 5x5
Friday
Bench 55% 2x1, 65% 2x1, 70% 3x1, 80% 3x2
Flies 5x10
Squat 55% 3x2, 65% 2x1, 70% 3x1, 75% 3x1, 80% 3x2
Good mornings 5x5
Week ending 5th June
Comp cycle Week 4
Monday
Squat 55% 3x1, 65% 2x1, 70% 2x1, 80% 2x2
Bench 55% 2x2, 65% 2x2, 80% 3x4
Flies 5x10
Good mornings5x5
Wednesday
Bench 55% 3x2, 65% 2x1, 70% 2x1, 80% 2x2
Deadlift 50% 2x2, 65% 1x1, 70% 1x1, 80% 2x2
Flies 5x10
Lunges 5x5
Friday
Squat 55% 2x3, 65% 2x1, 80% 2x2
Bench 55% 3x1, 65% 1x1, 70% 2x1
Flies 5x10
Good mornings 5x5
Week Ending 12th June (comp 11th June)
Comp cycle week 5
Monday
Deadlift 50% 3x1, 60% 3x2, 70% 3x2
Bench 50% 3x1, 60% 3x2, 70% 2x2, 75% 2x1
Wednesday
Squat 50% 3x1, 60% 3x2, 70% 2x3
Bench 50% 3x1, 60% 3x2, 70% 2x2
Rest Friday
Saturday – Meet!
Thanks
I have my 2nd novice compe on june the 11th and I'm trying to work out the best prep, my plan is below but there is 2 weeks I dont know what to do with. Any help is appreciated
Week ending 10th April
Sheiko 29 week 3
Week ending 17th April
Sheiko 29 week 4
Week ending 24th April
(Week 5 of the 5 week Comp cycle with a Test on Saturday
Monday
Deadlift
50% 3x1, 60% 3x2, 70% 3x2
Bench
50% 3x1, 60% 3x2, 70% 2x2, 75% 2x1
Wednesday
Squat
50% 3x1, 60% 3x2, 70% 2x3
Bench
50% 3x1, 60% 3x2, 70% 2x2
Rest Friday
Saturday - TEST
Week ending 1st May ??
Week ending 8th May ??
Week ending 15th May
Comp cycle Week 1
Monday
Bench 55% 3x1, 65% 3x1, 70% 3x1, 75% 3x2, 80% 3x1, 85% 2x1
Flies 5x10
Squat 50% 2x1, 60% 3x1, 70% 3x5, 80% 3x2, 85% 2x2
Good mornings 5x5
Wednesday
Deadlift 50% 3x1, 60% 2x2, 70% 3x2, 75% 2x3, 80% 2x4, 85% 2x2
Bench 55% 3x1, 65% 3x1, 70% 3x1, 75% 3x1, 80% 2x1
Flies 5x10
Deadlift off pins 50% 2x1, 60% 2x1, 70% 2x2, 80% 3x3
Lunges 5x5
Friday
Bench 50% 2x2, 55% 3x1, 65% 3x1, 70% 3x1, 75% 2x2, 80% 2x4, 85% 1x1
Flies 5x10
Squat 50% 3x2, 60% 3x1, 70% 2x2, 75% 3x2, 80% 2x4
Good mornings 5x5
Week ending 22nd May
Comp cycle Week 2
Monday
Squat 50% 2x1, 60% 2x1, 70% 3x2, 75% 2x3
Bench 50% 2x1, 60% 3x1, 70% 2x1, 75% 2x3
Flies 5x10
Wednesday (Skills Evaluation)
Squat 50% 2x1, 60% 2x1, 70% 2x2, 80% 1x3, 90% 1x1, 95% 1x1
Bench 50% 2x1, 60% 2x1, 70% 2x2, 80% 1x1, 90% 1x1, 95% 1x1
Deadlift 50% 3x1, 60% 2x1, 70% 2x2, 80% 1x2, 90% 1x1, 95% 1x1
Friday
Squat 50% 2x1, 60% 3x1, 70% 3x1, 75% 3x4
Bench 55% 3x1, 65% 3x2, 75% 3x4
Flies 5x10
Good mornings 5x5
Week ending 29th May
Comp cycle Week 3
Monday
Squat 55% 2x2, 65% 2x1, 70% 3x1, 75% 2x2, 80% 2x2
Bench 55% 3x2, 65% 2x1, 70% 2x2, 80% 3x3, 85% 1x1
Flies 5x10
Good mornings 5x5
Wednesday
Deadlift to knees 55% 2x2, 65% 1x1, 70% 3x1, 75% 3x2
Bench 55% 3x3, 65% 2x1, 70% 2x1, 75% 3x1, 80% 2x2
Flies 5x10
Deadlift off pins 60% 3x2, 70% 2x1, 80% 2x4
Lunges 5x5
Friday
Bench 55% 2x1, 65% 2x1, 70% 3x1, 80% 3x2
Flies 5x10
Squat 55% 3x2, 65% 2x1, 70% 3x1, 75% 3x1, 80% 3x2
Good mornings 5x5
Week ending 5th June
Comp cycle Week 4
Monday
Squat 55% 3x1, 65% 2x1, 70% 2x1, 80% 2x2
Bench 55% 2x2, 65% 2x2, 80% 3x4
Flies 5x10
Good mornings5x5
Wednesday
Bench 55% 3x2, 65% 2x1, 70% 2x1, 80% 2x2
Deadlift 50% 2x2, 65% 1x1, 70% 1x1, 80% 2x2
Flies 5x10
Lunges 5x5
Friday
Squat 55% 2x3, 65% 2x1, 80% 2x2
Bench 55% 3x1, 65% 1x1, 70% 2x1
Flies 5x10
Good mornings 5x5
Week Ending 12th June (comp 11th June)
Comp cycle week 5
Monday
Deadlift 50% 3x1, 60% 3x2, 70% 3x2
Bench 50% 3x1, 60% 3x2, 70% 2x2, 75% 2x1
Wednesday
Squat 50% 3x1, 60% 3x2, 70% 2x3
Bench 50% 3x1, 60% 3x2, 70% 2x2
Rest Friday
Saturday – Meet!
Thanks
