Meet Week (WTF Should I Do?)

[TimK]

I'll be competing for the first time next Saturday, 10/28 in a "strengthlifting" competition. I'm wondering how I should train in the week prior to the meet.

I've been running Andy Baker's KSC Strengthlifting program which has me going heavy all through this week and then just a single workout next Tuesday where I do 3x3 Squat and Press @75%. I'm a little worried about doing only one workout for the whole week and having it be at such a reduction in both volume and intensity. I'm wondering if I'd be better off doing that workout, but also adding a second day where I work up to my openers (i.e. a single @~90%) for each lift (squat/press/deadlift). Maybe do openers on Monday and the light workout on Thursday?

What strategies have worked for you guys?

[omaniphil]

I had Santana doing my programming in the Spring for the Spring SS Meet. I had never done meet prep either, so wanted to get an idea for what to do.

Basically, on Saturday before the meet, I did my opener for each of the lifts followed by some light backoff sets. Monday and Wednesday were both light squat and press sets. Low volume.

To give some reference with weights I used last spring:
Saturday
Squat 368x1 275x3x3
Press 175x1 125x3x3
Deadlift 435x1

Monday
Squat 275x2x3
Press 155x2x4

Wednesday
Squat 255x1x3
Press 125x1x5

I thought the volume and intensity seemed low, but I was pretty well rested come the meet.

[broseph]

I've only done 2 meets- USAPL, and I pretty much did what phil said.

Probably 3 weeks out I started tapering off assistance stuff and did all 3 tested lifts on each workout (getting used to squatting, then benching, then deadlifting).

2 weeks out was pretty low volume, highish (not danger zone) intensity.

Just like phil said, I'd work up to openers with a little light volume the Saturday before the meet. I'd have a light day in the middle of the week just working up to last warmups. Felt fresh and solid, and performed exactly as I expected on meet day.

[chromoly]

I typically do my openers a week out. So if a meet is on Saturday 10/28, then I would do something like

Saturday 10/21
Squat: work up to my opener
Bench: work up to opener
Deadlift: work up to opener (YMMV with this one if you are deadlifting 2390487234 lbs, but I am smoll)

Monday 10/23
Squat and bench 3x3x85-90% of opener
Deadlift: work up to last warmup

Wednesday 10/25 go in and do very light weights to keep the technique ok, focus on commands, etc

Saturday 10/28 compete

[simonrest]

I've found I perform best in competition when I train like normal up 1 week out, then work up to openers on all 3 lifts 5 days out, then work up to last warm ups 3 days out, then rest and eat.

Also, fuck cutting to get into a weight class - that's just unnecessary hassle. Be comfortably in your weight class so it's not an issue and you can eat lots before competition.

[chromoly]

Also, fuck cutting to get into a weight class - that's just unnecessary hassle. Be comfortably in your weight class so it's not an issue and you can eat lots before competition.

Hear hear! For the average Joe lifter, cutting to get into a weight class is silly. Now, if you have a shot of winning and you're only a little over the weight class limit, that's different. But we can discuss water cuts in another thread.

[broseph]

As an average person who’s name is Joe, I think the weight class aspect is part of the challenge of competing.

You plan a meet pretty far in advance, and depending on where you are, you lose a few pounds and squeeze into the class below or eat a ton and have fun getting stronger leading up to the meet.

None of it matters, obviously, for an average Joe lifter, it just depends on your personality and goals.

[Allentown]

For the week leading up to the comp, you probably can't do to little, but you probably can do too much.

[Manveer]

Openers 4-5 days out
Final warmups 2-3 days out

[TimK]

Thanks for the help everyone. I think I'll do openers on Monday and work up to my last warmups on Wednesday.

As for cutting, I'm currently down 40 lbs, although I didn't do that just to make weight for this meet, lol.

[LexAnderson]

How’d the meet go?

[TimK]

How’d the meet go?

Pretty good! Copy/paste from my log:

Best lifts:

Squat / Press / Deadlift
205kg / 95kg / 288kg
452 lbs / 209 lbs / 635lbs

Total: 588kg / 1296lbs

Squat opener was 420, then 452. Missed my third squat at 483 which would have been a 3lb PR. Should have gone for 470ish probably but the second attempt felt good and I wanted to see where I was compared to 8 weeks ago when I did 480.

Press opener at 194 was easy so I was surprised when I missed my second attempt at 209. I got it on the third attempt, but just barely.

Deadlifts were 570/605/635. Grabbed the bar on my third attempt and realized that my grip wasn't set right so I let go, stood up to take another breath, and immediately realized that I wasn't sure if that was allowed. I guess it was ok though. The knurling on the eleiko bar was much better than my gym bars but my right hand still started to open up a bit at the top. Not enough to get red lights though apparently. 635 is a strapless PR, and when I did it with straps it wasn't after squatting heavy.

I weighed out at 108.3kg / 238.8lbs in my singlet and deadlift socks. I placed second in the 110/242 class which I think had seven lifters. I tied with the guy who won the meet for best deadlift, and he was in the 275 class, so that was cool. He did 635 on his second attempt but missed his third at 642.

Got to meet Phil, which was cool. As far as I know we were the only Exodus people there. Had a lot of fun and I'm looking forward to doing it again. I'm going to see if I can find a local meet in the spring to sign up for.

[LexAnderson]

Dude that’s great stuff. Congrats on the lifts. Don’t worry about that squat, you’ll get it.