Starting Conjugate: Simplified Meet Peak Program

Starting Conjugate: Simplified Meet Peak Program

One of the questions we receive most frequently is regarding how we recommend peaking for a powerlifting meet when using the Conjugate Method. Most of these questions also revolve around the Circa-Max Method, our go-to method at Westside Barbell to peak for a meet. However, executing a proper Circa-Max phase may not be possible for all athletes.

I want to be clear; the Circa-Max phase is the superior approach to peaking for a powerlifting meet. The only issue is the required band tension, which may not be able to be set up or executed correctly at a gym with limited equipment and limited training partners. In this case, a new approach becomes necessary. This is where the simplified meet peak program becomes useful.

The simplified meet peak approach begins when an athlete is four weeks out from a powerlifting meet. This is when exercise selection, volume regulation, intensity regulation, and energy management become vital. If you can successfully account for each of these aspects of peaking for competition, you’re good. If not, you can expect to underperform on competition day.

While the peak program may begin four weeks out, the program only calls for three weeks of full-on training. Over these three weeks, the athlete will check openers/second attempts for each competition lift while decreasing the overall training volume as meet day approaches. The goal is to end the training 5-7 days before the meet, with all opening lifts checked, leaving the athlete plenty of time to properly recover so that strength and stamina peak on competition day.

It is important to understand that once you’re four weeks away from a competition, there are more things you can do to hurt your abilities than you can do to help them. Within this timeframe, our goal is to ensure the competition lifts can be performed to standard and whether or not our strength is at the level we perceive it to be. We aren’t focusing on getting stronger; we are focusing on dialing in the strength we already possess.

No amount of training will add another 50lbs to your total during the last four weeks, but failure to properly program and regulate your final four weeks of training will wreck competition performance.

During the final four training weeks, we check our deadlift opener, our squat opener, and our bench press opener, ensuring we are executing these lifts to competition standard, all while decreasing the overall training volume and training demand to allow for peak levels of recovery and preparedness for the task at hand.

Here is how the simplified meet peak program breaks down:

Week One

At this point, the athlete is four weeks out from the competition. This gives us some freedom with the programming, considering this timespan allows for plenty of recovery before competition day. For this reason, we always check our deadlift opener during the first week of our four-week meet peak program.

When performed at 90% or above, the deadlift places a great demand on the body and requires a reasonable amount of time to reach a fully recovered state. Typically, we expect a lifter to need at least a week and a half, sometimes up to three weeks, to recover properly from a high-intensity deadlift workout. This is why we check our deadlift opener first, allowing as much time to pass before the meet as possible to ensure optimal recovery.

Here is an example of what this week should look like:

ME Lower:

Mat Deadlift (2” elevation) - work up to an opening attempt, take your second attempt if capable.  

RDLs - 4 x 8

Inverse Curl - 4 x AMRAP

Reverse Hypers - 4 x 15-20

Standing Abs - 5 x 15-20

ME Upper:

Close Grip Bench - work up to a top set single.

Incline DB Press - 4 x 10-12

Rolling DB Tricep Extensions - 4 x 12-15

Chest-Supported Rows - 4 x 10-12

Hammer Curls - 3 x 12

Tricep Cable Pressdowns - 3 x 12-15

DB Lateral Raises - 3 x 15

DE Lower:

Bow Bar Box Squat - 45% + 25% band tension, 8 x 2.

Speed Deadlift - 45% + 25% band tension, 5 x 2.

Belt Squat - 4 x 12-15

Reverse Hypers - 4 x 15-20

Standing Abs - 4 x 15-20

DE Upper:

Speed Bench - 40% + 25% band tension, 9 x 3. 

DB Floor Press - 4 x 12-15

Williams Extensions - 4 x 12-15

Barbell Rows - 4 x 8-10

DB Bicep Curls - 3 x 12

Face Pulls - 3 x 15

DB Lateral Raises - 3 x 15

As you can see, we have successfully checked our deadlift opener/second attempt, with much of the program remaining the same as it has for the last few months of training. As the program continues, we will begin reducing the overall training volume.

Week Two

Now that the deadlift opener/second attempt has been checked, we move on to week two of the four-week meet peak program. This week, we will be checking our squat opener/second attempt. Along with checking the squat opener, we also want to decrease the overall training volume to increase the overall recovery rate. Optimal pre-competition recovery occurs over time, not just the last week before a competition.

Here is an example of what this week should look like:

ME Lower:

Competition Squat - work up to your opening attempt, take your second attempt if capable. 

Giant Cambered Bar Good Mornings - 4 x 5-8

Pendlay Rows - 4 x 5-8

Inverse Curl - 4 x AMRAP

Standing Abs - 4 x 15-20

ME Upper:

Volume Bench - 70-75% 3 x 5

DB Bench Press - 4 x 10-12

Rolling DB Tricep Extensions - 4 x 12-15

Hammer Curls - 3 x 12

Front Raises - 3 x 12-15

Band Tricep Pressdowns - 3 x AMRAP

DE Lower:

Bow Bar Box Squat - 40% + 25% band tension, 6 x 2.

Speed Deadlift - 40% + 25% band tension, 4 x 2.

Reverse Hypers - 4 x 15-20

Standing Abs - 4 x 15-20

DE Upper: 

Speed Bench - 45% + 25% band tension, 9 x 3. 

Incline DB Press - 4 x 10-12

Skullcrushers - 3 x 10

DB Bicep Curls - 3 x 10

Y Raises - 3 x 15

Week two is complete, and we have successfully checked our opening squat attempt and lowered the overall training volume. This leaves us with one full training week and two weeks before the powerlifting meet.

Week Three

We have tested our deadlift and squat, and our opening attempts have been locked in. Now, it is time to see what we open with on the bench press. We check our bench press last because we can recover from it fairly quickly. We like to get the heavy lower body training days out of the way early in the meet-peak training cycle. That way, our lower body is guaranteed to be fully recovered on competition day.

Similar to week two, we will further reduce the overall training volume as we reach the end of the meet-peak training cycle. As mentioned above, this is to ensure we recover as efficiently as possible leading into the meet to display our full-strength capabilities on the platform.

Here is an example of what this week should look like:

ME Lower:

Giant Cambered Bar Good Mornings - work up to a top set of 5 reps around 70%

Reverse Hypers - 3 x 15-20

Standing Abs - 4 x 15-20

ME Upper:

Competition Bench Press - work up to your opening attempt, do not take your second attempt. 

Tricep Cable Pressdowns - 4 x 12-15

DB Bicep Curls - 3 x 10-12

DB Lateral Raises - 3 x 15

DE Lower:

Bow Bar Box Squat - 35% + 25% band tension, 5 x 2.

Reverse Hypers - 4 x 15-20

Standing Abs - 4 x 15-20

DE Upper: 

DB Bench Press - 4 x 10-12

Rolling DB Tricep Extensions - 3 x 10

Chest-Supported Rows - 3 x 10

Hammer Curls - 3 x 10

Face Pulls - 3 x 15

In the final week of full training, we checked our bench press opener, avoiding checking our second attempt. We do this as a way to save energy, as well as reduce the overall intensity of the training during the final week. During the previous two weeks of training, checking the second attempt was allowed if the athlete felt capable.

We do this to provide the option of increasing the intensity if energy levels allow. However, we want to keep intensity limited during the final week of training.

Additionally, the overall training volume has been further reduced. Keep in mind you can reduce the overall accessory training volume as much as necessary during the final few weeks if required. The programming above assumes the athlete is arriving at the beginning of the meet peak in good shape without any issues with fatigue or nagging injury. Ultimately, the goal is to show up at the meet in your best condition, so adjust your training volume accordingly.

Week Four 

Although our final full training week is over, we still have one week before the competition day. The goal of this last week is to reach the highest state of recovery possible without disrupting the process with unnecessary training days. Keep yourself from losing trust in your training or reaching the point you believe you need to get another training day or two in before the meet to feel prepared.

What’s done is done. There is no amount of effort you can put in or work you can accomplish during this final week that will elevate your performance on competition day. As I mentioned above, once you are four weeks out, there isn’t much you can do to increase your overall absolute strength. The goal is to dial in training to display the full absolute strength gained over the course of the last 16-20 weeks.

All you can do during this week is disrupt the recovery process or ruin your chances of having a good meet. If you have to do something, you can pull a sled for 8-10 short trips during the week up until five days from the meet. Instead of focusing on training, you should focus on sleep, food, and hydration.

Choosing Attempts

I want to cover the basic guidelines pertaining to attempt selection and how we go about it at Westside Barbell. Fortunately, it is a straightforward strategy; your opener should be a weight you can do for 3-5 reps with no problem, your second attempt should be a weight you can do for 2-3 reps with no problem, and your third attempt should be a PR or a number that builds the total you are aiming to hit.

The most common mistake most beginners make is opening way too heavy. Opening light allows you to get a feel for the bar and rack setup and the judges' expectations without having to risk a lot. With light weight, we know the bar and rack won't throw us off much, and even if the lift receives three red lights, it's ultimately an inconsequential lift that provides us with valuable information so we can adjust for our second and third attempts.

Just like you can't win a NASCAR race on the first lap; you aren't going to win a meet or break a record with your first attempts (unless you are purposely attempting to do so).

Keeping It Simple

The simplicity of the approach described above allows any athlete to prepare themselves for a powerlifting competition using a Conjugate Method training program regardless of experience level or ability. If you follow the programming as written, there is no doubt you will reach competition day feeling strong and confident in your ability to execute the attempts you have selected.

Implementing this plan is simple; you will begin using this program once you are four weeks out from your powerlifting meet. That's it—no need to adjust your training beforehand. You'll train up until you are four weeks out and begin the program as written. If you are a more experienced athlete, feel free to modify the programming as needed to fit your circumstances best.

Check out the rest of our Starting Conjugate articles for more information regarding the basics of the Conjugate Method, as well as information and ideas regarding exercise selection and programming. We are constantly adding articles to the website, so be on the lookout for more Starting Conjugate articles in the future.

Westside Rules

Sources:

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.

Verkhoshansky, Y., & Siff, M. C. (2009). Supertraining. Verkhoshansky.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practice of Strength Training. Human Kinetics.

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