Sunday, May 6, 2012

Peaking Plan to Nationals

Squat
Week 14: 3x5x505 (med. suit)                                      Walkout: 545, 585
Week 15: 3x4x535 (med. suit)
Week 16: 3x3x565 (comp. suit)                                    Walkout: 595, 625
Week 17: 595x2, 1 (comp. suit)
Week 18: 595x1, 625x2 (comp. suit) [20 days out]        Walkout: 665

Bench
Week 14: 4x3x285-305 (comp. shirt)
Week 15: 4x2x300-325 (comp. shirt)
Week 16: 4x1x320-345 (comp. shirt)
Week 17: 4x3x295-315 (comp. shirt)
Week 18: 3x2x310-335 (comp. shirt)
Week 19: Evaluation ~365 (comp. shirt) [11 days out]

Deadlift
Week 14: 4x5x475 (med. suit)
Week 15: 4x4x500 (med. suit)
Week 16: 3x3x525 (comp. suit)
Week 17: 550x2, 1 (comp. suit)
Week 18: 550x1, 575x2 (comp. suit) [17 days out]

No comments:

Post a Comment