If you’re 7 weeks out from your meet I would run something like this:
Ascending sets of 6 + 2 accessories
Ascending sets of 6 + 2 accessories (Attempt to beat last week’s weight)
Ascending sets of 4 + 1-2 accessories
Ascending sets of 4 + 1-2 accessories (attempt to beat last week’s weight)
Ascending sets of 2 (no accessories)
Find an easy 2RM, this should be your opener.
Rest up, prep for meet.
You need what is known as a « peaking cycle ».
They are all fairly similar. They take the day of the meet as the « end date » and work backwards from there. A typical template would look something like:
- Week 7: Take off. No lifting. You may do some light weights just to stay loose, but no heavy lifts. This week is all about recovering for the meet. You are transitioning from training to competing. The Meet is at the end of this week.
- Week 6: Heavy doubles. 85-90% Do not miss any attempts.
- Week 5: Heavy triples. Go for as many sets of triples as possible, but do not miss any lifts.
- Week 4: Plan and test your openers and maybe your second attempts. Work up to first attempt weights. If that feels good, go for second attempt weights. This is a good mental confidence builder. You will know you can do these weights on the platform since you already crushed them in training.
- Week 3: Sets of 5 or 4. Base building for the coming weeks.
- Week 2: Heavy singles. Go for it.
- Week 1: Doubles or triples at 80-90%. Get heavy weights moving, but you aren’t killing yourself just yet.
All lifts are performed under meet conditions (paused bench reps, wait for rack commands, etc.) On the final training week, I like to wear my singlet as well.