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Originally Posted by
Jack Reape
The Taper
The taper isn't a back-off week. In back-off weeks we're letting our body recover via reduced volume and intensity, and very little assistance. Taper weeks are focused on allowing super-compensation to occur.
Gene Bell once told me that you can't make yourself stronger in the last two weeks, but you can let yourself get stronger. Volume is down, but intensities in the 85-90% range can be used to hone the neuromuscular system. (13) During the taper, we also focus on checking and correcting any technique issues, work on improving speed lost in the heavy training blocks, and maintain only a slightly reduced level of assistance work. Week 11 would contain our last 95% plus work, and the last of any overloads, partials or walkouts. Week 12 is a back-off week, 60% rule or some reps above 7 with light weights.
Week 13 is a critical week. Our main lift volume will stay low, but some 2-3 sets of 1 to 3 reps in the 85-90% range in the squat and bench press are done here in full gear. Some speed work in the squat and deadlift also fit well here. Do your normal assistance work for triceps, lats, abs, and posterior chain. Week 14 is meet week, and I highly recommend the "Three Day Cycle" from Consistent Winning by Drs. D.D. Lobstein Ph.D. and R.D. Sandler D.P.M, adapted to powerlifting.
For a Saturday meet, on week 14 you'll do a light bench press workout on Monday. This is a great time to use chains over bands for speed work as they're easier on the body. Do some light and limited raw squats, and some lat work. Tuesday and Wednesday, don't do a thing but relax, walk a bit, and stretch. These are two days to review your training and make your final meet plan.
You had goals at the outset of the cycle and laid out a plan to get there. If your training went well or not as planned, adjust accordingly. Get it right in your head because after Wednesday night you're done thinking about it. Thursday you go to the gym and do your first two warm-up sets of bench and squat which will feel good.
Friday, you do your first three warm-up sets of bench and squat, preferably at the meet site. These will feel better than the day before. You'll feel amazingly fresh physically, and your adrenaline will rise. You need to suppress this adrenaline rush by distracting yourself and by putting the meet forcibly out of your head. I strongly advise wearing regular clothes and not warm-ups until you weigh in or start to warm up the next day.