PROGRAMMING HELP
So… i would like some help sorting out how to schedule my training.
i planing on participate in a power lifting competition some time next year but i have about 6+ months or so to train.
my stats are
weight 220-230
hight 6,1
squats 462
bench 308
deads 550
I´m working shifts and got a 1 year old at home.
this ledas to my question.
The “problem” is that i can only train on different days every other week.
week 1
this week i have more time, about 2 h each day on-
monday tuesday wednesday thursday - saturday sunday
and week 2
this week i can only train 2 h each on-
thursday - saturday sunday.
and this rotates
please i really need som help to sort this out.
i have bbms programs strength 1 2 3 and others programs
but don’t know how to make it work with this schedule
// Pelle
If I were in this situation, I would likely do the following:
Week 1: train Tuesday / Thursday / Saturday / Sunday
Week 2: train Thursday / Saturday / Sunday
If you prefer a 3-day template, you can use one day of week 1 for GPP work.
If you prefer a 4-day template, you will need to modify the template for week 2. I would ensure all competition lifts are done each week, then pick higher priority/specificity supplemental lifts to ensure get done. Then, for that accessory work (e.g., “third lift” slots or other isolation work), either re-distribute it, modify it (e.g., change to myo-rep or timed AMRAP), move it to a week 1 session, or leave some of it out altogether.
I was listening to the programming tweaks podcast were you talk about reps at lover percentage.
so my question is : should I tweak the strength 1 template-
1@8 4@86% 3x4@77-80%
to a 1@8 4@70 ish % for sets ? (5x4@72%) for example
Why?
The 5@84% is seriously heavy and taxing, especially in deadlifts. 5x5@70% is more durable