My last meet was the first time I competed following Wendler’s 5/3/1. I was pleased with my results, but I feel like I left a little on the platform. When reflecting on the cycle as a whole, I felt like I missed holding some heavier weights in my hands. So this time around I am going to try something different.
In Jim’s 5/3/1 For Powerlifting he outlines a meet prep cycle called the Rich T. Baggins squat cycle. It works out to be a little heavier than the normal 5/3/1 program, but there are fewer reps per set. All sets are done for two and there is no amrap. I like this because it will afford me the opportunity to hold some heavier weight and with fewer reps I’ll be able to focus on dialing in my bench form.
I’ll continue to squat and deadlift using the traditional 5/3/1 program with a slight modification. If I go for more than the prescribed reps, I will not push myself over an RPE of 8. I want to maintain my strength and continue to get in some quality work as I still have weight to lose. I can’t afford to take it too easy at this point.
With regards to assistance work, I am going to do a lot more than I used to leading up to a meet. Recently I have found performing a variety of exercises and working my body on different planes and angles helps keep me healthy. That said I will not be using heavy weights. I won’t even be recording them. Most of the work will be done lightly in circuit fashion. My strength will come from the squat, bench, and deadlifts, not from the assistance work.
I’ll keep up with conditioning and hit it on non training days. Most of it will probably be done on the treadmill at a heart rate between 60-70%. At this rate there is no adverse affect on my strength, plus it assists in recovery.
Along with conditioning I will be performing stretching and rolling on all non training days. My back and hips feel good and that is because I continually work on them. The right shoulder is still not 100%. So today I started taking motrin. I just started a course of 2400 milligrams a day. I know this is not great for me, but it’s only for the short term. I also started rubbing dmso on my shoulder. I’m pulling out all of the old tricks. Oh yeah, I almost forgot, I will be getting deep tissue work done weekly heading into the meet. I have found this to be invaluable during meet prep.
Last, but not least, nutrition. I seem to have this very dialed in. I’m right around 242 presently. With that. I’d like to be down another 4-6 lbs before I make my final cut for the meet. I really did not want to have to be losing weight during this last month of training. I did not want to have to be in a calorie deficit, but it just has not worked out that way. What I might experiment with is holding back around 100 calories a day Sunday thru Thursday so I can have an additional 500 calories to work with on my heavy bench day on Friday’s.
So there it is, my plan going into the last month. I think it’s important to have things mapped out for this final push. I tend to get distracted and look for the next best thing. This has been well thought out and will keep me on track. Plus like I have said before, a goal without a plan is just a wish. Thanks for reading.