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Thread: Meet Prep With Basic Barbell Training

  1. #241
    Join Date
    Jun 2020
    Posts
    334

    Default Meet Prep Planning

    • starting strength seminar april 2024
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    Week 1: light week, ascending 5's and 3's mostly, some back-off sets, only to regain some conditioning and establish some starting weights.

    Weeks 2-4: accumulation phase. Goal for squats is to work up to a 3x5 PR on regular squats, get about half way to a PR on front squats and get used to SSB squats. For bench is simply to improve my numbers from the last run, maybe a 5x5 PR on volume day. For deadlifts is to beat some PRs for different combinations of sets, reps and bars, maybe throw some block pulls and haltings into the mix. Power cleans and presses are in for light pulls, I'll try some PRs on the clean and use strict presses this time.

    Also, throw some heavyish singles here and there.

    Weeks 5-7: intensification phase. Goal for squats is to use SSB squats for speed work, PR on front squats and a heavy double or triple on regular squats, now on intensity day. For bench, same as phase one, but now with triples, and probably switch close-grips for pin bench presses. For deadlifts, keep seeking PRs, now with more partial pulls for more overload. As for cleans and presses, I'll let the spirits of the universe be my guide, but overall, reduce volume and increase load.

    Also, heavy singles.

    Week 8: peaking and deload.

  2. #242
    Join Date
    Jun 2020
    Posts
    334

    Default

    Week 2
    09-25
    Squat
    325x5x3

    Bench Press
    238x5
    242x5
    247x5
    265x1

    Close-Grip Bench Press
    220x5

    Power Clean
    198x3

    Bodyweight: 197.7
    ----------

    09-27
    Front Squat
    277x3x3

    Press
    150x5
    158x3
    135x7

    Deficit Deadlift 1"
    405x5x2
    427x1

    Chin-up
    3x6

    Back Extension
    3x10

    Bodyweight: 197.1
    ----------

    09-29
    SSB Squat + 25-35lb of band tension
    330x3
    345x1
    265x8

    Bench Press
    233x5x5

    Power Clean
    190x3x3

    Barbell Curl
    75x10
    83x6
    66x12

    Bodyweight: 197.3
    ----------

  3. #243
    Join Date
    Jun 2020
    Posts
    334

    Default

    Week 3
    10-02
    Squat
    365x5x3

    Bench Press
    238x5
    247x5
    255x5
    268x1
    282x1

    Close-Grip Bench Press
    220x6

    Power Clean
    207x3

    Chin-up
    3x8

    Bodyweight: 197.7
    ----------

    10-04
    Front Squat
    287x3x3

    Press (strict)
    152x5
    160x3
    135x8

    Deadlift
    432x5x2

    455x1

    Back Extension
    22x10x2

    Bodyweight: 198.0
    ----------

    10-06
    SSB Squat + 25-35lb of band tension
    340x3
    350x1
    277x8

    Bench Press
    247x5x5

    Power Clean
    194x3x3

    Barbell Curl
    77x10
    88x6
    66x13

    Bodyweight: 198.0
    ----------

  4. #244
    Join Date
    Jun 2020
    Posts
    334

    Default

    Week 4
    10-09
    Squat
    405x5x3


    Bench Press
    242x5
    250x5
    265x3 +1 +1
    277x1
    287x1

    Close-Grip Bench Press
    220x6 +1

    Power Clean
    214x3


    Chin-up
    3x10, 10, 8

    Bodyweight: 198.0
    ----------

    10-11
    Front Squat
    295x3x3

    Press (strict)
    154x5
    163x3
    140x6

    Deadlift
    458x5

    485x1

    Back Extension
    22x10
    44x10
    66x10

    Bodyweight: 197.8
    ----------

    10-13
    SSB Squat + 25-35lb of band tension
    344x2
    365x1
    277x10

    Bench Press
    258x5x5


    Barbell Curl
    80x10
    90x5
    66x14

    Bodyweight: 197.5
    ----------

    The "+1s" in Monday's training were rest-pause reps. On Wednesday's I gassed out after the main deadlift set and couldn't pull the single. On Friday's I had to skip power cleans because the bench press consumed too much time. Overall it was a good week, but my bodyweight is not going up despite increasing carbs.
    Last edited by ReconquistaBarbell; 10-13-2023 at 04:07 PM.

  5. #245
    Join Date
    Jun 2020
    Posts
    334

    Default

    Week 5
    10-16
    SSB Squat + 25-35lb of band tension
    285x3x8

    Bench Press
    242x3
    255x3
    270x3
    282x1
    290x1

    Close-Grip Bench Press
    225x6

    Power Clean
    198x2
    220x1
    198x3

    Chin-up
    3x12, 10, 6

    Bodyweight: 199.5
    ----------

    10-18
    Front Squat
    300x3x3

    Press (strict)
    156x5
    165x3
    140x7

    Halting Deadlift
    436x5

    Back Extension
    22-100x10x5

    Bodyweight: 197.8
    ----------

    10-20
    Squat
    350x5
    395x3
    427x2
    440x1

    Bench Press
    270x3x3

    Pin Bench Press
    270x2x3

    Power Clean
    198x1
    175x3

    Barbell Curl
    82x10
    92x5
    70x8

    Bodyweight: 198.0
    ----------

    I'm surprised with my squats, satisfied with presses, worried about pulls.

  6. #246
    Join Date
    Jun 2020
    Posts
    334

    Default

    Week 6
    10-23
    SSB Squat + 25-35lb of band tension
    310x3x7

    Bench Press
    253x3
    265x3
    275x3
    287x1
    302x1

    Close-Grip Bench Press
    230x7

    Power Clean
    198x3
    212x2
    225x1

    Chin-up
    3x13, 10, 7

    Bodyweight: 198.6
    ----------

    10-25
    Front Squat
    265x3x3

    Press (strict)
    158x5
    167x3
    140x8

    Block Pull
    500x5

    530x1
    550x1

    Bodyweight: 198.4
    ----------

    10-27
    Squat
    350x3
    375x1

    Bench Press
    265x2x4

    Pin Bench Press
    273x1x3

    Pulldowns
    3x10-12

    Barbell Curl
    3x10-12

    Bodyweight: 197.8
    ----------

    Not worried about pulls anymore, but I didn't expect to get so much soreness... Friday's training was crap.

    225x2 would have been a power clean PR for me, if not for the douchebag that walked behind me dangerously close and threw me off balance and made me miss the second rep.
    Last edited by ReconquistaBarbell; 10-27-2023 at 05:21 PM.

  7. #247
    Join Date
    Jun 2020
    Posts
    334

    Default

    Week 7
    10-30
    SSB Squat + 25-35lb of band tension
    330x3x5

    Bench Press
    255x3
    268x3
    282x2
    290x1
    304x1

    Close-Grip Bench Press
    233x5

    Power Clean
    198x3
    212x2
    220x1
    231x1

    Chin-up
    3x14, 9, 9

    Bodyweight: 198.4
    ----------

    11-01
    Front Squat
    287x3x3

    Press (strict)
    160x5
    170x3
    140x8 +1

    Deadlift
    463x1
    485x1
    440x3

    Bodyweight: 198.8
    ----------

    11-03
    Squat
    418x1
    440x1
    450x1
    395x3

    Bench Press
    275x3x3

    Pin Bench Press
    275x1x3

    Barbell Curl
    3x10-12

    Bodyweight: 198.6
    ----------
    Last edited by ReconquistaBarbell; 11-06-2023 at 06:38 PM.

  8. #248
    Join Date
    Jun 2020
    Posts
    334

    Default

    Week 8
    11-06
    Bench Press
    255x3
    268x3
    282x3
    295x1

    Close-Grip Bench Press
    238x5


    Press
    140x6x3

    Light bis and tris

    Bodyweight: 198.6
    ----------

    11-07
    Squat
    440x1
    310x5

    Deadlift
    475x1

    Chin-up
    3x8

    Back Extension
    3x10

    Bodyweight: 198.6
    ----------

  9. #249
    Join Date
    Jun 2020
    Posts
    334

    Default

    GPA/IPO Worlds

    11-11

    Squat: raw with sleeves, monolift and squat bar
    Bench: as usual
    Deadlift: deadlift bar

    Weight-in: 196.0

    Squat
    440
    452
    463 - Sleeve PR

    Bench
    280
    292
    303

    Deadlift
    475
    507
    540

    Total
    1,262

    Left the meet with a sour taste. Don't know if was the flu I caught about 10 days before the meet, the heat, humidity and possible dehydration, or the traveling to another state, but I got tired very fast. Everything was easy, and then it wasn't, and I didn't hit the numbers I expected.

  10. #250
    Join Date
    Dec 2016
    Location
    Colorado
    Posts
    669

    Default

    starting strength coach development program
    well congrats on a decent total anyways

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