Add eSigning Powerlifting Event with airSlate SignNow

E sign powerlifting event

what's going on guys it is Bromley word up our barbell real quick I want to talk about our mentorship program started in January first and I've had just great feedback from people I've had the privilege of working with so far it's out of a couple spots open it is from scratch you know from the ground up personalized programming nothing is cookie cutter and is made and tailored specifically for you and you get unlimited access to me anytime they have a question I am there to answer it so make 2020 the year that you get strong go ahead and reach out to me I'll send you a questionnaire and we can figure out what we can do to take you to the next level also go ahead and check out our forum and power barbell form comm we've got about four hundred active members right now it's huge it's it we have a good vibrant reliable community there that they're proving to be a really good training resource we got I keep my training log there we got training logs we got a members media site where people post videos looking for form checks people post a question about programming and diet supplementation and everything else a lot of people there so you know I hope to see you guys there impart barbell form comm today we are going to talk about peaking from me now this is something I've covered through some of the other videos some of you newer guys if you haven't come across those you can scour down and I've done a handful of programming videos today I'm gonna specifically talk about the peak because I'm in the middle of a peak right now so it just seems appropriate I'm about two weeks out about 13 days actually from the Arnold amateur Wolfe strongman Championships at Columbus Ohio and I am getting antsy and anxious and that is a normal thing that happens before me you have all these hopes and dreams you have all of these doubts and fears that creep in and it leaves a lot of sleepless restless nights so what is a contest Pete there's two things we're trying to do and I'm gonna say the first one is the most important the first role of a contest beat is so you don't screw yourself up that's really it the last couple weeks of meat prep right before your contest you're not going to get more of a training effect that's going to improve your numbers at that point really all you're gonna be able to do is train to be a little more sports specific and not injure yourself that's it your main goal is to not injure yourself so many people and I think guilty of this when I was younger so many people that nervous energy kind of dictate what they do is they get closer to a meet and they try to cram more work into a lesson you know a smaller space and almost invariably if things go sideways you end up at the meet under recover or worse yet you get injured a week or two out that's not something you want to do so think number one don't screw yourself up think number two and this is only after you execute thinking 1 think number 2 is to actually augment your performance by appropriately managing fatigue as you get closer to your meet so as we get closer to the contest everything gets very sport-specific you start to dial in whatever the specific threshold you're training in for strongman it can be a few things for powerlifting or talk about limit strength so there was heavily around you know a lot of singles acclimating the heavier weight getting a nervousness Abdallah day and dialing in your technique around those poundage --es so the way that we get that augmentation on top of getting dialed in just by practicing the sports specific stuff is by allowing enough recovery that you can actually express your physical capabilities so throughout a training cycle you're always going to be kind of fatigued you know as you chart out your training throughout an offseason training cycle at developmental blocker or what have you you're always going to be a little bit fatigued so no matter what we do in the gym there's always a context of it's not as much as you theoretically could do if you were completely recovered so for a piece I always start with contest days so contests almost always on Saturday I'm doing a pain-in-the-ass room day show that's Friday Saturday Sunday I compete Friday Saturday but you will enough I make it to day 3 but let's just say you're uneven owe me is right here you're on Saturday this is contest I always start with contest day because contest week is a screw around week that is complete rest usually what I prescribed is one or two days in the gym where you're doing like 60% for a piece of the five which is nothing it's really just a way to expend there energy so that people don't go in and get anxious to test their openers or do something that might actually be devastating to your recovery for the contest me more often than not I actually don't do anything contest week usually I'm involved in my weight cut usually I'm flying or traveling so all that extra stress really kind of makes it easy for me to just get distracted and not do anything because at this point recovery recovery that's all you're doing that point the haze in the barn as they say you are really just trying to allow your body to get for surgery recovery so you actually end up peak dunk contest day so contest week screw around we kick your feet up don't do anything you know focus on the weight cut you don't cut wait go to the fade eat sleep do anything you can to try and put yourself in a good state come contest day so the last training day for me with less training week is the week before one week out now how you structure this is gonna have a bit to do with how advanced you are novice lifters newer lifters are an addition which means whatever their ceiling is their hypothetical ability to express force or to perform in some setting and untrained lifters not gonna be able to get very close to that you know coordination is gonna be an issue your nervous system isn't dialed in you're not gonna be able to push as close to that threshold which means training isn't as systemically difficult to recover from think of it as a running if you're a runner but you don't have very efficient stride but so you're not very coordinated let's say you walk with a limp if you're running as fast as you can it's not your actual speed that you're fighting against it's whatever inefficiencies you have from not having a good good running stride or you know whatever it's similar in training if you're not very efficient your nervous system isn't dialed in if you're not very very dialed into being an advanced lifter the way that we kind of define it training doesn't take that much a day which means you can actually train heavier a bit closer to the meet now I don't recommend people do that because it's not like a light bulb goes off hey now you're intermediate you know it's you can get an email when you become an advanced lifter so it's better to train these tactics now because there really isn't a cost to you as a newer lifter following it the way I'm about to show you but it will set you up to the timing of a good peak it will get you comfortable you know the psychology is a big deal just learning how to take your foot off the gas two weeks out as opposed to doing this manic training as you get closer to me that's very valuable you should try to get a handle on that sooner rather than later if you're new or you can get away with having your last heavy work police report contest week the most common approach but when I use in the one that my contemporaries used is having your last seven week two weeks out and then having a lighter a new step for week one week out and then going in your contest week was basically doing nothing that's the taper you see how you're aggressively going from hard to medium easy to basically nothing sir tapering down the workload to allow for that recovery so everything follows a different recovery pattern and power the thing it's kind of easy cuz it's just static strength but the lifts you recover differently someone might put a squat closer to meet where the deadlift is further out that was our historically very difficult to recover from where as a bench might also be closer to the me in strongman it's not just the movements it's the threshold your training you know deadlift for EPS is in this taxing is let's say a max up or debited yoke for Steve isn't as taxing as a very heavy yoke so whatever the weight is if it's for Speed if it's for endurance if it's the reps if it's for max weight everything has its own different kind of recovery great being the follows and getting a handle on that as soon as possible that is extremely vital and that's we're having information from you know big training history is gonna set you up for success I don't know I know how long it takes me to recover from a heavy yoke if I do the heaviest yoke I can muster and I go into seven days later and try to beat it I'm not gonna beat it because I'm still gonna be beat up so let's start with that so my my people will go over what my peak is because I have farmers and yoke they're heavy ish but they're for speed so it's a 60 foot run difficulty for the weight for both of me is mean you know and it's a speedrun so I'm not going to treat these the same as if they were both like the heaviest yokai could walk with because those are soul-crushing the deadlift is for reps so it's not max outlet but again it's heavy it's gonna be a six $50 per reps I'm not gonna get a ton of reps so I tend to treat it more as kind of a max effort lift because you know PK on my max tablet in my mind there's a better way to take a three right natural fiber at max then you know doing a bunch of reps and try to work on my standards but that's that's a small point so I put deadlift as medium heavy log is more on the light medium side I'm gonna be getting a lot of reps on that except more of an endurance event because I have to clean and press each rep which means it's how fast can I cycle through the reps how many cleans can I do how can I get to the end of the minute and still get a press and you know I'm - we're doing all the clubs that more of an endurance event and then God willing I'm making it to day 3 there is a circus fun Bell which is kind of the same threshold of the luggage than the Ovation cyclic legal reps so we got a little bit of heaviness you know deadlift we'll call medium heavy yoke it farmers of media I'm logging tumbler kind of like me and we run the full gamut of of training thresholds that we could receive we run through so I haven't idea I'm training for how long it takes me to recover so let's start with debit that's the heaviest thing in my in my opinion so the heaviest deadlift I usually deadlift on Tuesday Monday or Tuesday is gonna be two weeks out it's not the week before a contest week it's the week before that so heavy deadlift that's the big one that's the one that I'm either gonna get to the contest wait and go balls-out which I've done this already or if it's you know before meat or a max tell the powerlifting me or max ever deadlift I'm going to you know get as close to one right max I can or something that's gonna give me confidence for a big PR kimete day the week after that I'm going to go kind of a light medium deadlift I'm gonna take it to like 80% I'm not gonna push the envelope at all I'm not gonna do reps close to failure I'm not going to do anything that's a strenuous at this point is just busy work I'm initiating the taper I'm initiating the recovery process if I stop here because it's Tuesday Tuesday Tuesday and then you know four or five days till contest day so you're looking at 18 days out that's a little too much so if I don't do any dead lifting I might get a detraining effect so that's the only reason I put this in but this is maintenance maintenance is very easy you don't do a lot for maintenance just a couple touches is only you need training to improve takes a lot of work training for maintenance super easy so don't overdo it on this day so that gives me 14 days so yeah about 18 days from my last heavy day it's about what 10 10 12 days from my last light deadlift day and then I do nothing that works out very well for me if I follow this I almost invariably pee or even if it's not an all time PR it'll be a few I feel like the prep you know I've had instances where I've come back from injury and I've had a bit of my full prep to come to get back to normal and then I'll come back and I'll hit like you know the heavy established since my incident or what happened but this always works out beautifully for me from contest date I recommend you approach something very similarly the run-up leaving into that last heavy dead with a remember methods are many the principles what what is very important not the exact method that you use but I'll do something like a wave like week six if I D load I'll come in to week seven and I might go like 85 percent and I'll go ninety percent the next week ninety five after that my last heavy day will be like a hundred percent and that's the one where I go for broke I'll usually site start higher volume so I might be like five singles or doubles and then I might go to like three singles and two and then to one single on deadlift day and this might be you know I don't know three sets it to it like eighty percent so that's super easy and that works out for me it works out super well that's how I follow my people it's not that different for the log I mean for endurance stuff I have to get closer to contest you can contest a because if I stop doing reps you know a full week out or two weeks I'll be I'll lose a step endurance is very easy coming easy go so remembering that it's very important because we're a max deadlift I can stop Paul days I don't applying if I stop doing let's say I press four reps 12 days out contest day I will lose a step so what all do does usually I do my pressing Monday before i debit I'll do my last heavy press let's say heavy log just like with my deadlift and the week after or something late medium and then the week after that I'll do a very light contest week I usually don't do anything so I might even do it on Sunday but I'll do a very light rep workout that takes me into a little bit of that deep threshold same principle to minions I'm not trying to act if we hit a PR I am trying to get a feel for that threshold so I don't D train that time but the principle of the taper is the same I start out here with a lot more substantial work and then I taper it down a little bit and then contest week is next to nothing so this you know kind of arrow that we create that's what the taper is we're taping down our workload and that's what accounts for recovery so everything has a different recovery gradient and it's important you learn that as fast as possible heavy yoke sigh fine soil crushing they're up there with deadlifts as far as the difficulty I have recovery from them so I schedule it accordingly once it's time to go into maintenance load and recover it's not even about the percentage you follow it's about how it feels it's about the threshold period so be very aware of when you're training to break records and when you're training to go into maintenance mode and recover also getting a handle on this is super valuable for running your training throughout the offseason throughout the rest of the year once you dial in to go through this and you see how it works when you pecan con testing it is mind-blowing how that kind of paradigm shifts in your head and you no longer go into training to trying to murder yourself a week in week out you'll actually start to plan kind of predictable heavy workouts around your recovery and you'll feel really good about D loading when your supposed reload you'll know when it's appropriate to D load because you'll know when you started to reset threshold of under recovery where you're gonna benefit really in a really big way from just dialing the workload back before you go in and hit a heavy attempt so without waving back and forth learning how to get a handle on your recovery and how to put that in your training it's super valuable and it's what will separate you as a good lifter from everybody else who just goes in and tries to kill themselves day to day out so that's gonna handle on that the better your trainings gonna be long term if you stack that against the next ten years of training you know the variants and possible outcomes is gonna be massive to be the difference between you being mediocre and broken and injured and under recovery or between you potentially being a world-class lifter you know it's a substantial so let me know if you have any questions about this guys I'm sure you have a kind' the amount of different methods you could use is mind-numbing Liebig right just remember methods or many principles are few the principles are what are what is important so hopefully I clarified some of those for you today leave your questions in the comment box or better yet go ahead and leave it on the forum empire barbell formed comm you know I hope to see you guys there we got a big community you'll get a bigger discussion going if you leave it there I'll do my best to get back to these questions as soon as possible thanks for watching these guys until next time this Bromley or at Empire barbell I'll see you