Originally Posted by
lou t
Hey Adam, I have to abandon my normal 3 week Taper to accommodate some hurts. So this week I am training below the normal taper intensity. Next week ( the week of the meet) I will:
MOnday
squat x 1 @ last warm up
deadlift x 1 @ last warm up
Tuesday
no training
Wednesday
squat 60% of opener x 2 x2
dl 60% of opener x 2 x 2
No training rest of the week.
Below is my normal Taper FWIW.
3 weeks out:
Day 1 squat
4 sets of 3 @ 85%
4 sets of 3 @ 75%
Day 2 paused bench
4 sets of 3 @ 90
4 sets of 3 @ 85
pull ups
2 sets of 5 bw
rows
2 sets of 5
Day 3 dl
4 set of 3 @ 85%
4 sets of 3 @ 75%
lbbs
4 sets of 3 @ 60 %
Day 4
Paused bench
4 sets of 3 @ 65%
incline bench
rows
2 weeks out
day #1 squat
3 sets of 2 @ 90%
3 sets of 2 @ 80%
Day #2 paused Bench
3 sets of 2 @ 95%
3 sets of 2 @ 90%
pull ups
1 set of 5 bw
Rows
1 set of 5
Day #3 dl
3 sets of 2 @ 90%
3 sets of 2 @ 80%
lbbs
3 sets of 3 @ 60%
Day #4
Paused bench
2 sets of 3 @ 70%
incline bench
2 sets of 3 @ 75%
rows
1 set of 3
Final Week
Day #1 squat
3 sets of 3 @ 45%
Day #2 bench
3 sets of 3 @ 45%
Day #3 DL done on wednesday if meet is on sunday.
3 sets of 3 @ 40%
lbbs
3 sets of 3 @ 25%