Programming for bench and deadlift only meet Programming for bench and deadlift only meet

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Thread: Programming for bench and deadlift only meet

  1. #1
    Join Date
    Sep 2019
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    Default Programming for bench and deadlift only meet

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    I just signed up for my first meet and itís in 6 weeks (10/26). Bench and Deadlift will be the only contested lefts and Iím running a peaking cycle for both of those lifts right now.
    My question is how should I program the squat and press while Iím trying to peak the two contested lifts?
    Iíve been doing a 4 day split, one main lift each day. Dead, Bench, Squat, Press in that order; M, T, Th, F respectively.
    Iím 35, early intermediate, 217lb if any of that helps.

  2. #2
    Join Date
    Aug 2013
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    Phoenix, AZ
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    If you are 6 weeks out, I'd probably squat and press once per week and then cut it ~2-3 weeks out. What have you been doing in terms of your programming up to this point?

  3. #3
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    Sep 2019
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    Thanks for the reply!
    Over about the last 12weeks or so, I was running 3 sets of 5 on bench, squat and press and a heavy set of 5 for deadlift. Squat and bench day 1, DL and Press day 2, squat and bench day3 adding 5lb per workout. On bench and squat I had to go to 5 sets of 3 pretty early on. When I stopped progressing that way, Iíd do a heavy set of 5 at the next 5lb jump on day 1 and the 5x3 on day 2 with the same weight. When this became too stressful I started doing just one main lift per day with 5x3 squat day 1, 1x5 DL and 3x5 press day 2, and 5x3 bench day 3. 5lb jumps each workout.
    Ended up with a 355lb bench for a set of 5, 440lb squat for 5, 505lb DL for 5, and 5x3 Press at 210.
    Took a deload week and did a 395lb bench, 545lb DL, and 245lb Press for max singles. Didnít max the squat.
    Now Iím here!
    Sorry for the length, I tried to be as brief as possible. Thanks again!

  4. #4
    Join Date
    Aug 2013
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    I'd probably go to single sets of triples or doubles + back offs for 3 weeks and then move to singles from there. Hit your last heavy pull 2 weeks out and maybe hit a heavy rack pull 1 week out (but not less than 7 days), last heavy squat 1 week out. I'm available to consult as well if you are in the market for it.

  5. #5
    Join Date
    Jul 2007
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    I'd make no changes in your training if you are in fact an early intermediate. You are hitting PRs every week already, and it's hard to make faster progress than that. And since the squat contributes to the deadlift and vice-versa, I'd just go to the meet and not do the squat. You are not advanced enough to need a taper for a meet like this. And really, why did you choose a push/pull meet instead of a real one?

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