9-14-20 Monday Max effort

MOCK MEET DAY ON OCT 2ND

Mark your calanders! There are a few of us locally that will be competing Oct 3rd, for those not competing we're hosting a "Garage Gym Mock Meet Day" and test 1 rep max for squat, bench & deadlift on Oct 2nd-Oct 4th. As we prepare for the max effort lifts, our training volume will be reduced so that you will be fully recovered for the mock meet. We suggest skipping any additional conditioning or other workouts until after the mock meet.

Why are we reducing volume? There is a term called "Peaking for a Meet" that is important for powerlifters or anyone looking to display their greatest physical strength to understand. We have a blog post that goes in more detail on the importance of "Peaking" HERE.

If you're going to participate in our mock meet day, it's important to follow the reduced volume/intensity. For those that don't plan to test their max lift, we will still be providing our 3 conditioning workouts that you can "add on" to the strength programming for a good total body workout.

Main work

  • Squat 3x3x80%
    (If you are competing Oct 3rd- squat opener then 2nd attempt with bands)
  • Deadlifts 3x3x80%

Auxiliary work

  • Reverse hyper 5x12
  • 8 rounds tabata abs 20 secs work/10 secs rest
    Pick two of your favorite abs and do 8 full rounds tabata

2nd workout
can be done later in the day

  • 10 min sled drag- moderate weight
  • 5x15 heavy med ball goodmornings
  • 6 rounds tabata abs 20 secs work/10 secs rest
    pick 2 different ab movements from the first set of tabata abs and complete 6 full rounds

Training notes:
If you don't have access to a sled, sub with one of the following:

  • 10 min light row
  • 6 rounds tabata 30 secs work/10 secs rest of:
    • banded walks forward-band
    • banded abductors
  • 6 rounds tabata 20 secs work/10 secs rest of:
    • jump rope
    • row

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