Since we are 8-weeks out from the Starting Strength Fall Classic (as of this writing) I thought it might be a good time to address how I best prepare lifters for Strength-Lifting or Strength Meets as I guess we are calling them. That is to say a competition that is composed on the Squat – Press – Deadlift.
I’ve been getting more and more emails on the subject so I thought I’d share a few quick tips here.
This is of course my opinion and I realize there are other programs that work. My typical competitive lifting client is: Male, is age 35-55, and drug free. If you are younger or use anabolics then you might use something more aggressive. Although this would work for younger guy too.
1 – Use a 4-day Texas Method style split. My ideal split looks like this: Monday – Press Intensity, Tuesday – Squat/Deadlift Intensity, Thursday – Press Volume, Friday – Squat Volume
2. Train Deadlifts once per week – after low volume/high intensity squats. This best replicates the conditions of pulling in a meet, where Deadlifts are preceded by 3 heavy singles of the squat. It also allows a lot more time for the workout. As we all know – Volume Squats take a long time to train. I train the Deads with one heavy set followed by 1 or 2 back off sets in the 5-8 rep range. This is my volume deadlift work. So we do Int/Vol pulling all in the same workout.
3. Follow volume squats with back work – Chins, pull ups, rows, shrugs, back extensions, etc. Good time in the split to strengthen some of the same muscles that will be used to aid the deadlifts.
4. Bench or Incline Press heavy after Intensity Day Press. Less fatiguing than volume day, intensity day pressing is a good time to include heavy chest presses. These are necessary to keep the CNS used to handling heavier loads. I like to use a Press-Grip on both.
5. Do heavy tricep work on Mon & Thurs. Presses are limited by weak triceps. Train them hard and heavy – Dips, Lying Tricep Extensions, French Presses, etc. You can also do your Bench and Incline work with a Press grip for more tricep involvement.
Whether you decide to compete or not, a 4 day split based on the Squat, Dead, and Press is an awesome way to get strong. Try this split out if you are stuck in a rut and need some direction!
Good luck!
Andy
P.S. If you need some extra help with designing and following through with your program, I have options, options, and more options for us to work together:
1) Let’s hop on the phone for an hour and troubleshoot your programming
2) Let me design a Custom Strength Program for you and we can discuss your progress with weekly email exchanges for the first 12 weeks of your program.
3) Join my online coaching group and private Facebook Group – The Executive Strength Club. Just today members were emailed the first 4 weeks of their 8 week strength cycle based on the info above.
New ESC Programming is emailed out on the first of every month. Sign up at anytime and receive that month’s programming plus access to the Facebook Group.
