This is the routine I used for the last weeks prior to the 97 AAU Nationals. It could be very useful for those times that you have two meets close together and have to peak twice in a short period of time. I used something very similar once before with good results. I don't think it would be a good idea to jump into something like this without first building up to it but if you've got two meets in a row it is ideal.
This is a strange cycle because of the scheduling. In February I competed in the ADFPA state meet. I took a week off and started to prep for the next two meets: the AAU state meet in MARCH and the the AAU nationals in APRIL. Plus, I really wanted to do the AAU Raw Nationals(this was before the knee injury) in August. I decided that I would do the March as a 'training day' meet just to hit qualifiers and train straight through for the April meet. To prep for both meets I trained up to certain weights with no gear and the added gear for the last sets. In retrospect, I shortchanged myself for the Raw meet in that I didn't allot enough training time for it but the 10 total weeks was enough for the second meet.
Included are the actual weights, sets and reps used. This will give you an idea of exactly what was done.
This page will cover the Squat. Click here
for the Bench and here for the Deadlift
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Leg Curls(w/ups):
50*8 60*8 70*8 Squat:
Leg Press:
Leg Extension- single leg:
Leg Curl:
Donkey Calf:
Decline Situps:
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Leg Curls(w/ups):
50*8 60*8 70*8 Squat:
Leg Press:
Leg Extension- single leg:
Leg Curl:
Donkey Calf:
Decline Situps:
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Leg Curls(w/ups):
50*8 60*8 Squat:
Leg Press:
Leg Extension- single leg:
Leg Curl:
SeatedCalf:
Crunches:
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Leg Curls(w/ups):
60*8 60*8 Squat:
565*3 565*3 565*3 (full gear) Arched Back Good Morning:
Leg Extension
Leg Curl:
Donkey Calf:
Side Bends:
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Note:Raw Meet next weekend.
Leg Curls(w/ups):
Squat:
Leg Press:
Leg Extension
Leg Curl:
Standing Calf:
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Raw Meet:
Sq 501 540 |
| Except for the DL, which was my first conventional ever in a meet,
I was really unhappy with my lifitng. The 5 weeks was simply not enough
time to ramp up. I usually go heavier than that in the squat and BP in
training but that day I just sucked.
In retrospect, when comparing the DL and the Squat, I went heavier without gear in the deadlift than I did in the squat. This includes a lot of beltless work for the deadlift. Perhaps, this contributed to the difference as well. |
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Note: Lifted in a RAW meet the
previous DAY. Figured I needed to lift in my gear to get used to
it as the big meet was in 4 weeks. DUMB??? YES. But it worked. I was exhausted
the entire week but I made it. Benched in AM/Squatted in PM. Then Benched
Wednesday and pulled
Friday. I DO NOT recommend this. Then again, I hit PRs on meet day ............
PM (benched in am)
135*8 225*5 315*5
Arched Back Good Morning:
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AM
Leg Curls(w/ups): 50*8 60*8 70*8 Squat:
Walkouts:
PM Leg Press:
Leg Extension- single leg:
Leg Curl:
Donkey Calf:
Incline situps:
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Leg Curls(w/ups):
60*8 70*8 70*8 Squat:
Walkouts:
Arched Back Good Morn.:
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Squat:
135*8 225*5 335*5 425*3 535*2 625*1 625*1 635*1 (full gear last 3) Leg Press:
Arched Back Good Morn.:
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