CYCLING FOR A MEET

WEIGHTS

CYCLING FOR A MEET

Here's where you can learn how to cycle for a meet.

Got a meet in a month?

1st week----- you'll want to do at least 70% of your PM. Ex. ( At the time of the next meet I want to do a 315 bench because at my last meet I got a 305 so this week I'll do 70% of 315 NOT 305.) You should do 3x6 with the 70% then go for your maximum 3reps 2reps and

1rep->( ex. This should be 300 or 305 for me)

2nd week-----you'll want to do at least 80% of your PM for 3x 4 then go for the same amount of weight that you did the first week for the 3reps and the 2reps but not the one rep. On the one rep you want to add ten pounds on from what you did the first week and try to get it, you may have to have your spotter help you on this one.->(ex. This should be 315 or 320 for me)

3rd week-----you'll want to do at least 90% of your PM for 3x2 then go for the same amount of weight that you did for the past two weeks for your 3reps and 2reps but not the one rep. On the one rep you want to add ten pounds on from what you did the 2nd week, and try to get it, you may have to have a spotter help you on this one.->(ex. This should be 325 or 330 for me)

4th week-----depending on when the meet is this week you may not even want to lift but if you do then go for what you think your opener will be and even your 2nd and 3rd attempts. (ex. This would be 275x1, 305x1, and 315x1 for me)

Got a meet in half a year?

1st month-----do a lot of higher heavy reps this month. Go all out and kill those muscles, you've got plenty of time to heal. 20 rep kill set on the bench, deadlift, and squat would be very effective this month. 20 rep kill set doesn't mean do something that's easy for 20 reps I mean take what you normally do for a hard ten reps and make yourself do 20. Don't use to much equipment this month, a belt and maybe wrist wraps at the most.

2nd month-----This month you should do a killer 5x5 workout working every set to the utmost. If you can only do 450x5, 450x5, 450x5, 450x5, and 450x5 through the whole set for your squat then that's fine, but you should be almost blacking out by the time your done because you've worked so hard. But make sure the next week that you 455x5 for at least the first set.

3rd month-----This month you'll want to do a killer 5x4x3x2x1+1+1 workout. Work and add weight to each set. On the +1+1 part these are forced reps have your training partner HELP you on these NOT DO THEM FOR YOU. I don't care if it takes you one minute to push up that rep YOU DO IT.

4th month----- This month you'll want to do the same sets and reps as last month only on the +1+1 part add any and all equipment that you've got and work those reps on your own.

5th month-----This month you'll want to do 3x2x1+1+1 work out using equipment.

6th month-----Use the one month plan.

Got a meet in a year?

Do the half year plan and then start the same thing over only with heavier weights on this go around.

Projected Max. (PM)- What you want your max to be at the time of your next meet.