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Kevin Parsons
04-09-2009, 07:09 PM
Monday will be day three of the squat, clean, bench competition for which I posted a thread a few months ago asking for advice on programming. I took all of the suggestions which I received on here and put together a program:

Sunday- Rest
Monday- Clean technique, DE bench, tri work
Tuesday- Rest
Wednsday- Heavy Squats(rotated between Fronts and Backs), hamstring work, back work (pulling strength)
Thursday- Rest
Friday- Heavy bench, tri-work
Saturday- Heavy cleans, heavy squats(opposite of Wednsdays)

We focused all of our training towards making gains on the three lifts mentioned earlier and cut out almost all conditioning and non-strength related training.

The program along with tons of food and good supplementation has proven
to work really well for me and my workout partner as we have both made huge gains over the past 3 months or so. SO thank you again to all who helped!

My question is about weight selection for the squat competition on Monday. I hit 415lb for 1 rep earlier this week and did a workout after that. I have still been making big gains the past few weeks so I feel like I will definitely be able to hit at least 420lb. especially in the competitive environment. What weight should I start with? I know for sure I can lift at least 415, so should I start at 405 and jump to 420 for the second lift, and then go up from there depending on how I feel? Or start even lower at maybe 395, and then go for 420 so I don't tire myself as much with the 405 initial lift?

Thanks in advance,

Kevin

Dave Van Skike
04-09-2009, 07:35 PM
good work.

if you've been having someone consistently call your depth and your solid there the prevailing logic would be to open with what you could usually double or even triple. second lift would be at or just above your PR, third lift go for a new PR.

Kevin Parsons
04-09-2009, 07:53 PM
Thanks for the reply Dave!

I have really enjoyed this "strength" cycle the past few months, and it has been an awsome learning experience! I have had someone watch my depth for the past few weeks when we made the switch to squatting just below parallel. I have always squatted high bad a2a, and have not switched to a low bar for the competition but we have been stopping just below parallel. Ireally like your suggestion of starting with a # I am capable of tripiling and going from there.

So I'm thinking 385-390, then going for the 420, and then we'll see from there? Or should I stick w/ 415 for the second lift?

Kevin Parsons
04-13-2009, 03:42 PM
Dave- Competed today and opened up w/ 385. 2nd attempt hit a fairly easy 410, and third attempt hit a not so easy 425! I was super pumped as this was a pretty big PR for me! I asked if I could have another lift, not official just to get a true max, and attempted 430 but failed.

It was an awsome day though, thanks for the suggestions with starting wieghts!

Dave Van Skike
04-13-2009, 04:08 PM
Dave- Competed today and opened up w/ 385. 2nd attempt hit a fairly easy 410, and third attempt hit a not so easy 425! I was super pumped as this was a pretty big PR for me! I asked if I could have another lift, not official just to get a true max, and attempted 430 but failed.

It was an awsome day though, thanks for the suggestions with starting wieghts!

great work! PR on a platform is gold.

Allen Yeh
04-13-2009, 04:16 PM
Nice PR!