Starting next week, I'll be 17 weeks out from my April 24th meet. Someone double check my math? lol
Deload next week, then:
Strength Block (9 weeks)
4 weeks
1 deload
3 weeks
1 deload
Peak (7 weeks)
I need to figure this out. I don't understand the tapering IAW Israetel's book.
Idk about math lol. But.
If using percents
It would look like
Deload
Week 1-90%x2x1 95%x2x1 (with overload device)
Week 2-92.5%x4x1 97.5%x4x1 (with overload device) *overreach
Week 3-95%x2x1 100-105%x2x1 (with overload device) *taper
Week 4-light week if you status dictates it or deload meet week
Week 5-deload meet week if you did the light week before.
I gave generic loads there. But you start low, overreach you bump intensity and double volume to induce super compensation, taper you bump intensity and cut volume in half to preserve fitness and decay fatigue, then deload 1-2 weeks based on status.
I did this style with myself and jswain and we both had about 5% carryover on meet day. Probably could have had 6-7% had we left it all out there.
Edit:
Make you time line run
3 weeks strength
Deload
3 weeks strength
Deload
3 weeks peak (I'd based on second attempt)
Deload
3 weeks peak (I'd based on a lift in between second and third or third attempt if you are feeling it)
Deload.
2 strength blocks 2 peaking blocks.
Edit #2:
I'd also plan you days so your taper falls like this since it looks like you want a 1 week meet/deload week
Deadlift 14 days out
Squat 9-10 days out
Bench 6-8 days out
I'd then deload with
Meet week
Monday- squat/deadlift 225lbs or 50% for some reps if 225 or singles for technique and to refocus your thoughts
Tuesday or wed- same on bench but 135lbs or 50%.
Friday- weigh in, about mid day take 135-225 on squats and bench to get some blood moving. Do any mobility you need to do. And to encourage fluid and glycogen storage in the muscle. Since glut 4 won't be very active near the end of this deload week and we want that refeed to go where we need it. This is after your hydration status is to hydrated also.
