I’m psyched to say that I’m finally back on track after a frustrating month of injuries and distractions -- and just in time to crank it up for my prep for Reebok Record Breakers, where I’ll be competing in the 198-pound class. The theme for this prep: trust the process. I have a tendency to rush, to want to peak too early, trading physical optimization for a little confidence boost early on. Instead, I’ll be starting light, using close variations of my competition lifts to still get good, hard training in.
Here’s the split I’m following. It borrows heavily from the conjugate system, but is better tailored to raw lifting:
Sunday -- Speed Bench
Competition Bench: 6-8 sets of 2-3 @ 50-60% plus light chains
Incline Bench: 4-5 sets of 5-8 reps
Monday -- Speed Squat/Heavy Deadlift
Yoke Bar Box Squat: 4-6 sets of 1-2 reps @ 50-60%
Deficit Conventional Deadlift: AMRAP @ 67-72%, RPE 7-8
Wednesday -- Heavy Bench
Competition Bench: 3 singles @ RPE 7-8
Close Grip Bench: AMRAP @ 67-72%, RPE 9
Yoke Bar JM Press: 4-5 sets of 5-8 reps
Friday -- Speed Deadlift/Heavy Squat
Competition (sumo) Deadlift: 6-8 sets of 1 rep @ 50-60%
High Bar Squat: AMRAP @ 67-72%, RPE 7-8
For me, this is a good balance of strength and hypertrophy work, and allows me to train my weaknesses hard while still getting plenty of practice with the competition lifts. If you’re adjusting it for your own training, I’d strongly suggest altering the variations and accessories to fit your own goals, but the percentages and RPEs should work well.