2 weeks out
Day 1: Squat 3x3 @ 85%
Deadlift 3x3 @ 85%
Day 2: Bench 3x3 @ 85%
Day 3: Squat 4x2 @ 60% Deadlift 4x2 @ 60%
Day 4: Bench 4x2 @ 60%
Day 5: Squat 3x1 @ 90% (opener), Deadlift 3x1 @ 90% (opener)
Day 6: Bench 3x1 @ 90% (opener)
1 week out
Day 1: Squat - 2 Singles @ 80%
Bench - 2 Singles @ 80%
Deadlift - 2 Singles @ 80%
Day 2: REST
Day 3: Squat - 2 Singles @ 60%
Bench - 2 Singles @ 60%
Deadlift - 2 Singles @ 60%
Day 5: REST
Day 6: Airplane Travel/REST
Day 7: MEET DAY!
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01-30-2017, 03:09 PM #1
Does this look good for a taper/prepare for a meet from a DUP style training?
Last edited by FutureAestethic; 01-30-2017 at 04:02 PM.
I never rep back.
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01-31-2017, 08:14 AM #2
Depends what you've been doing. "DUP style training" has a very wide range of frequency, volume, and intensity. The percentages are also dependent on how much you've progressed since updating your 1RMs.
1372 @ 205
USAPL Senior International Coach & IPF Cat II Referee
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01-31-2017, 11:27 AM #3
I would probably cut the deadlift intensity a little earlier, depending where you are. For your last week, have the intensity somewhere around 60% at the beginning and <45% the next day with very low volume on each. I'd also flip your days up with your final 2 weeks so that it goes deadlift, squat, bench (most to least taxing) just to ensure that you dont have any fatigue come meet day
15 years old
Best meet lifts: 468/242/441 raw w/ sleeves
Best gym lifts: 550/270/515 @ 198
USPA Sub-Junior 13-15 American Squat Record Holder
Next Meet: USPA Raw Nationals on July 8th, 2017
Journey to becoming the first teenager to total 2000 in sleeves
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02-03-2017, 10:19 AM #4
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