Programming to peak for a powerlifting meet

[Liftology]

My first meet is coming up in 8 weeks and I have been doing cycles of Canditos 6 week strength program, but I am wondering the best way to peak up if I am 8 weeks out. I was thinking of the classic high volume low intensity to low volume high intensity but I am looking at options.

Thanks

[DanielHutch]

I progress and use his linear programme for peaking.

I worked great using the volume to no volume method and simply upping the weight to my openers with 2-3 rep maxes

[scotpak1979]

Ive been doing canditos 6 week program for well over a year so i can give u an option.

Do week 1 and week 2 twice. Then simply go through to week 6, deload for a week and then do your meet.

Or you could do week 1, 2 and 3 twice (6 weeks of training) and then do following:

Garrett Blevins routine:

~2 weeks out from a meet, do 4 sets of 3 (4x3) on your competition lifts @ 90%. After the 4x3, drop 15% and do another 4x3. This is high volume training, going from ~90% to ~75%. This creates fatigue and keeps fitness high. (U train 3 days in a week, e.g. mon DL, wed bench, friday squat)

Next week, do 2x3 at ~92-93% and then a 15% drop for another 2x3. Intensity is slightly higher but volume is halved from the previous week. Thus, fatigue drops. Cutting training volume has a substantial effect on dropping fatigue, and keeping the intensity high keeps fitness the same. As fatigue drops, preparedness increases.

The week before the meet, drop intensity to 50% and do 3x3 with competition lifts on Tues/Thurs for a Saturday meet. Drop volume and intensity to decrease fatigue. All the building has already happened, so now you just need to recover for the meet.

Peaking = overreaching phase with high volume and intensity followed by a lower volume and intensity phase to facilitate recovery.

[Liftology]

Ive been doing canditos 6 week program for well over a year so i can give u an option.

Do week 1 and week 2 twice. Then simply go through to week 6, deload for a week and then do your meet.

Or you could do week 1, 2 and 3 twice (6 weeks of training) and then do following:

Garrett Blevins routine:

~2 weeks out from a meet, do 4 sets of 3 (4x3) on your competition lifts @ 90%. After the 4x3, drop 15% and do another 4x3. This is high volume training, going from ~90% to ~75%. This creates fatigue and keeps fitness high. (U train 3 days in a week, e.g. mon DL, wed bench, friday squat)

Next week, do 2x3 at ~92-93% and then a 15% drop for another 2x3. Intensity is slightly higher but volume is halved from the previous week. Thus, fatigue drops. Cutting training volume has a substantial effect on dropping fatigue, and keeping the intensity high keeps fitness the same. As fatigue drops, preparedness increases.

The week before the meet, drop intensity to 50% and do 3x3 with competition lifts on Tues/Thurs for a Saturday meet. Drop volume and intensity to decrease fatigue. All the building has already happened, so now you just need to recover for the meet.

Peaking = overreaching phase with high volume and intensity followed by a lower volume and intensity phase to facilitate recovery.

Great Post!

I was actually looking into something similar to that second option around 2-3 weeks out. I was going to run a full canditos cycle then max, but its probably not smart to max a few weeks out from a meet.

[Friendly300]

If something is working then keep doing it. Break 7 days out. That's how I prepare. Everyone prepares different. Do what works for you. If you don't know you're going to have to find out via trial and error.

[Patrickclose09]

I'm also 8 weeks out from a meet. Scotpaks's post is very interesting and I'm going to research more. Any other advice would be appreciated

[getbigordie18]

My first meet is coming up in 8 weeks and I have been doing cycles of Canditos 6 week strength program, but I am wondering the best way to peak up if I am 8 weeks out. I was thinking of the classic high volume low intensity to low volume high intensity but I am looking at options.

Thanks

increase the amount of sets you are doing and then run a taper.