Russel Orhii

[izzynarvaez]

Split

Typically layer back/biceps/rear delts into every workout. Secondary movements on days where you hit a comp single in off-season.

Mon:
Comp Squat: x1@6-8
High Bar: 4x8@6-8
Lunges
Back/biceps

Fri
Comp Squat: volume, ie 5x5@8 or whatever
Accessories only

Maybe slap something like 3-1-3 tempo squats on DL days for the right demographics.

For pulls, I actually put the secondary/accessory pull on Sat.

Wed:
Comp Deadlift: x1@6-8 (sumo)
Conventional: 3x6@6-7 (or whatever)
Accessories

Sat:
Pause Deadlift: 3-5x1@6ish
No accessories

Lots of ways to do it

Just an example

[Travis]

Is it really sub-max training when you consistently hit bigger weights in the gym than you do in the meet?

This isn't directed at any paticular lifter, just a trend I see from instagram & youtube.

I've noticed this with several USAPL lifters as well. Makes you wonder...is it because of inaccurate plates? Caring more about IG clout than meet results? Something more nefarious...?

Completely pulled out of my ass, a combo of weight cutting, IG life, inaccurate RPE application & the need to test progress to frequently, even if it may be subconscious. Being young is also probably a major factor as well.

[izzynarvaez]

Cutting nearly 10lbs for a 2hr weigh-in is no joke

[TimK]

Plus those gym lift PR's are probably not S/B/D all on the same day.

[JohnHelton]

If you are feeling really good at the end of your peak, it is tempting to push it a bit. I did that in June before testing. Set a 15 lbs PR in deadlift that should have been 20-30 lbs under my e1RM. Moved fast. But it was too much weight. Could only pull 20 lbs less the following week during testing. Deadlifts are volatile like that.

[gtl]

Split

Lots of ways to do it

Just an example

Thanks!

[Stenson]

Cutting nearly 10lbs for a 2hr weigh-in is no joke

Oof, yeah didn't think about that. No way you can replenish 10 lbs of water weight in that short of a time.

Plus those gym lift PR's are probably not S/B/D all on the same day.

Another good point. But also you'd think there would be a lot of accumulated fatigue during meet prep vs on competition day.

[Stoop]

Raw nats coming up and 83kg is looking like a blood-bath.

Sean is stronger than Russ right now on deads, Russ has a short time to catch up and they could both pull 740-ish on competition day. Sean is "stronger" than Russ on bench by like 100lbs. And Russ is probably going to be 60-70 or so lbs stronger on squats. Could see a 1900 total from Sean.

Angelo is gonna deadlift like 770lbs but with a ~385 bench and ~640 squat that's not 1800.

Then Jamarr has squatted 760 to depth, gonna bench like 405, deadlift 700-710. He could be in the mid-1800s as well.

And these are just the guys whose training I sort of follow.