I have had this article kicking around the computer for a while and have been meaning to post it for a while mostly for Joe and any other aspiring bench monster.
I can't vouch for the authenticity but on the face of it would appear to be a translation (very poor one) from a Russian article-
In contradistinction to squats and deadlifts, that are usually being worked out 2 times a week, the bench press, I would recommend, to practice from 4 to 8 times a week, depending on the lifter’s training schedule. I come from the point, where the muscles of arms are much smaller than muscles of the legs and the back; therefore, they need less time for rehabilitation. The weightlifters from back 50 – 60th used to have an expression: “If you want to press more, you should have to press more”: Very often I enclose 2 bench press exercises into the workout of my students. But definitely I enclose any kind of exercise for the different muscles. For example, a squat or a deadlift. After the bench press I definitely enclose exercises for chest muscles, if there was a double bench press workout, I do it after the second one. The World Bench Press Champions Alexey Sivokon and Fanil Mukhamatyanov, a bronze medallist of the world bench press championship Sergey Mor, as well as Irina Lugovaya, were preparing for the Bench Press Worlds with the same particular system. But , in stead of doing squats, they did leg presses, legs extensions and curls; instead of deadlifts – different bendings (good mornings, hyperextensions). It had a connection with back injury. Irina won the European Powerlifting Championship with excellent result 152,5 kg. It shows that powerlifters, specializing in three lifts, as well as the bench pressers only, with the same success, can use this system. Let’s look at 2 bench press training programs: first – in base period, other – in competition period. Here is a base (preparation) period. For example, a group of candidate to Maser of Sport and Masters of Sport (level of National Championships, added by translator) – 5 workout in a week:
1 WEEK
(Example: 50% 5rX1s, where r-reps, s-sets. It will not be written further down, just 50% 5X1)
Monday
1.b.p. – 50% 5rХ1s, 60% 4rХ1s,70% 3rХ2s, 80% 3rХ5s (30)
3.b.p. – 55% 5rХ1s,65% 5rх1s,75% 4rХ4s (26)
Tuesday
1.Incline bench press 4Х6. (24)
2.Dips 6Х5. (with weights)
Wednesday
1.b.p – 50% 6Х1,60%5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 85%, 1Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 5Х1, 60%, 6Х1,55% 7Х1,50% 8Х1. (71)
Friday
2.b.p. – 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5 (25)
Saturday
2.Press behind the neck 5Х5. (25)
3.Dips 4Х6.
Total in a week – 201 lifts
Power (intensiveness) – 67.1%
The number at the end shows the number of reps in exercise. Notice that the workout on Monday was good in power and intensiveness, but on Wednesday it was bigger in volume. Even if lifter worked with 80-85% weights, the intensiveness was lower then on Monday because of the higher number of reps (lifts) from 50 to 70%. Some people call it “pyramid”, we call it “marathon” and do it once a week, and only is base period. It loads arm very much that is why on Friday we do just one bench press with lower reps in set. In creation of any program the major point is rotation of bigger, smaller and middle workouts in a week cycle, as well as in month cycle. That is why you must count the number of lifts (reps), the volume in kg and average weight in kg and %. In planning of 2 weeks’ program we pay attention to making lower numbers of lifts in sets, than making higher intensiveness of training by increasing of numbers of lifts of 85-90 and 95% weights. Just like this:
2 WEEK
Monday
1.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х2,90% 1Х3 (22)
3.b.p. 50% 3Х1,60% 3Х1,70%3Х1,80% 2Х5 (19)
Tuesday
2.Dips 5Х5.
Wednesday
2.b.p. 55% 5X1,65% 4Х1,75% 3Х2,85% 2Х4 (23)
Friday
2.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х7 (36)
Saturday
2.b.p. 55% 5Х1,65% 5Х1,75% 4Х5 (30)
4.Triceps 10Х5.
Total in a week: 130 lifts
Intensiveness - 71,5 %
In 3 week you can plan 170 lifts with intensiveness of 69.1%, but also and very big work with higher reps and volume. In connection to higher number of lifts of 65-75% weights, it is normal that intensiveness will decrease a little. Let’s look at the 3rd week’s example.
3 WEEK
Monday
1.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
3.b.p. 50% 5Х1,60% 5Х1,70% 5Х5 (35)
Tuesday
2.b.p. 55% 4Х1,65% 4Х1,75% 3Х4 (20)
Wednesday
1.b.p. 50% 8Х1,55% 7Х1,60% 6Х1,65% 5Х1,70% 4Х1,
75% 3Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1,
60% 8Х1,55% 10Х1,50% 12X1 (86)
Friday
2.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,75% 3Х6 (33)
Saturday
2.b.p. 50% 6Х1,60% 6Х1,65% 6Х4 (36)
Total in a week: 240 lifts
Intensiveness – 64,7 %
Lifter was doing a big “marathon” on Wednesday that is why he/she needs to be mentally supported. In cases like that, I, for example, tell to Sergey Mor that his competitor Dmitry Solovyov is doing workout even bigger. The very important factor is to teach a lifter to handle tiredness and pain. Any sportsman is a human with his weaknesses and lacks, and, certainly, sometime he feels hard to force himself to do something that is very hard or just impossible to do. Than I say to my students: “Yes, you can pity yourself, I can pity you, your girlfriend or a wife can pity you, but a competitor will never pity you! That’s why, go and continue the training”. Alexey Sivokon was doing the biggest “marathon” of 120 lifts, where, the weights were going up to 90%. After such a big week, naturally, the intensiveness must be decreased.
4 WEEK
Monday
2.b.p. 50% 4Х1,60% 4Х1,70% 3Х2,80% 2Х5 (24)
Tuesday
2.Incline bench press 3Х5. (15)
3.Dips 6Х5.
Wednesday
2.b.p. 50% 5Х1,60% 4Х 1,70% 3Х2,75% 2Х2,80% 1Х3, 75% 2Х2,70% 4Х1,60% 6Х1,50% 8Х1 (44)
Friday
2.b.p. 55% 4Х1,65% 4Х1,75% 3Х2,85% 2Х4 (22)
Saturday 2.Bar press behind the neck 4Х5. (20)
3.Triceps 10Х5.
Total in a week: 120 lifts.
Intensiveness – 67,2%
TABLE – 1
ZONES 1 WEEK 2 WEEK 3 WEEK 4 WEEK MONTHLY
50% 24 – 1200 13 – 650 41 – 2 050 17 – 850 95 – 4750
51 – 60% 31 – 1800 21 – 1310 54 – 3135 20 – 1180 126 – 7425
61 – 70% 34 – 2330 24 – 1635 84 – 5685 20 – 1380 162 – 11030
71 – 80% 61 – 4700 61 – 4750 61 – 4670 27 – 2090 210 – 16210
81 – 90% 2 – 170 11 – 950 – – 8 – 680 21 – 1800
91 –100% – – – – – – – – – –
LIFTS 152 130 240 92 614
INTENS% 67,1% 71,5% 64,7% 67,2% 67,1%
TOTAL 10200 9295 15540 6180 41215
In table #1 you can easy to see the rotation.
In competition period that continues from 4 to 6 weeks, I plan “marathons”, and maximal number of lifts in set is not exceed 3. The number lifts with warming up 50-70% weights are decreasing and the number of lifts with 75-95% weights are increasing. Because of that, the intensiveness of training increases, see table #2. About 20 day before the contest we do the test. But the most experienced lifters, from the National team’s level don’t do the test. They are getting enough by working with 90-95% and they do already know, what weight they will start from at the contest.
1 WEEK
Monday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х6 (30)
Tuesday
1.Incline bench press 3Х5. (15)
Wednesday
1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х3,85% 1Х3 (21)
Friday
1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х5 (27)
3.b.p. 55% 4Х1,65% 4Х1,75% 4Х4 (24)
Saturday OFF
Total in a week: 117 lifts.
Intensiveness – 71,6%
2 WEEK
Monday
1.b.p. 55% 3Х1,65% 3Х1,75% 3Х2,85% 2Х4 (20)
3.b.p. 50% 3Х1,60% 3Х1,70% 3Х1,80% 3Х6 (27)
Tuesday
1.Press behind the neck 4Х5. (20)
Wednesday
1.b.p..50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х8 (28)
Friday
1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х2, 85% 2Х3,80% 2Х2 (26)
Saturday
1.b.p. 55% 3Х1,65% 3Х2.75% 2Х4 (14)
Total in a week: 135 lifts
Intensiveness – 72,7%
3 WEEK
Monday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,75% 2Х4 (20)
Tuesday OFF
Wednesday
1. b.p. 50% 3Х1,60% 3Х1, 70% 2Х2,80% 1Х2, 90% 1Х1, 95 – 100% 1Х2 – 3 (16)
Friday
1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х5 (22)
Saturday
1.b.p. 55% 3Х1,65% 3Х2,75% 3Х4 (21)
Total in a week: 79 lifts.
Intensiveness –70,0%
On Monday of 3rd week we do the middle by volume and small by intensiveness training. OFF on Tuesday, that is usually enough for lifter to rehabilitate before the test. Because a lifter does a small number of lifts with 90-95-100% weights, the intensiveness decreases to 69,8% a week before(see table #2), but it is still higher than in base period. A lifter starts 4-times a week training from 3rd week.
4 WEEK
Monday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х3, 90% 1Х2, 80% 2Х2 (24)
Tuesday OFF
Wednesday
1.b.p. 55% 3Х1,65% 3Х1,75% 3Х2,85% 2Х3,80% 3Х2 (24)
Friday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х5 (27)
Saturday
1.b.p. 55% 3Х1,65% 3Х1,75% 2Х5 (16)
Total in a week: 91 lifts
Intensiveness – 71,8%
In 4th week at last time we increase weekly work by volume and intensiveness, by number of lifts of 80-85 and 90% weights.
5 WEEK
Monday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х4 (20)
Tuesday OFF
Wednesday
1.b.p. 50% 3Х1,60% 3Х1,70% 2Х2,80% 1Х3 (13)
Friday
1.b.p. 50% 3Х1,60%3Х1,70% 3Х2,75% 2Х4 (20)
Saturday OFF
Total in a week: 53 lifts
Intensiveness – 67,7%
In 5th week a lifter starts with 3-times training, we decrease work by volume and intensiveness.
6 WEEK
Monday
1.b.p. 50% 3Х1,60% 3Х1,70% 2Х2,75% 1Х2 (12)
Tuesday OFF
Wednesday
1.b.p. 50% 3Х1,60% 3Х2,70% 1Х3 (12)
Thursday OFF
Friday OFF
Total in a week: 24 lifts
Intensiveness – 61,7%
Saturday-Sunday
CONTEST
The very last workout more looks like a warming up before the contest.
TABLE – 2
ZONES 1 week 2 week 3 week 4 week 5 week 6 week Monthly
50% 9 – 450 9 – 450 9 – 450 6 – 300 9 – 450 6 – 300 48 –2400
51 – 60% 13 – 760 15 – 870 12 – 705 12– 690 9 – 540 9 – 540 70 –4105
61 – 70% 22 –1520 21 –1440 22 –1510 18 –1230 16 –1120 7 – 490 106 –7310
71 – 80% 55 –4320 56 –2100 32 –2460 47 –3680 19 –1480 2 – 150 211–14190
81 – 90% 3 – 255 14 –1190 1 – 90 8 – 690 – – – – 26 –2225
91 –100% – – – – 3 – 300 – – – – – – 3 – 300
LIFTS 102 115 79 91 53 24 464
Intens% 71,6% 72,7% 69,8% 72,4% 67,7% 61,7% 70,8%
Total 7305 8360 5515 6590 3590 1480 32840
To compare the numbers from base and competition months (see tables #1,2), you can see that by decreasing the numbers of lifts in competition period, we increased the intensiveness of training. In weeks 5 and 6 we decrease the number of lifts, as well as intensiveness. That is necessary for letting lifter to rehabilitate before the contest.
I can't vouch for the authenticity but on the face of it would appear to be a translation (very poor one) from a Russian article-
In contradistinction to squats and deadlifts, that are usually being worked out 2 times a week, the bench press, I would recommend, to practice from 4 to 8 times a week, depending on the lifter’s training schedule. I come from the point, where the muscles of arms are much smaller than muscles of the legs and the back; therefore, they need less time for rehabilitation. The weightlifters from back 50 – 60th used to have an expression: “If you want to press more, you should have to press more”: Very often I enclose 2 bench press exercises into the workout of my students. But definitely I enclose any kind of exercise for the different muscles. For example, a squat or a deadlift. After the bench press I definitely enclose exercises for chest muscles, if there was a double bench press workout, I do it after the second one. The World Bench Press Champions Alexey Sivokon and Fanil Mukhamatyanov, a bronze medallist of the world bench press championship Sergey Mor, as well as Irina Lugovaya, were preparing for the Bench Press Worlds with the same particular system. But , in stead of doing squats, they did leg presses, legs extensions and curls; instead of deadlifts – different bendings (good mornings, hyperextensions). It had a connection with back injury. Irina won the European Powerlifting Championship with excellent result 152,5 kg. It shows that powerlifters, specializing in three lifts, as well as the bench pressers only, with the same success, can use this system. Let’s look at 2 bench press training programs: first – in base period, other – in competition period. Here is a base (preparation) period. For example, a group of candidate to Maser of Sport and Masters of Sport (level of National Championships, added by translator) – 5 workout in a week:
1 WEEK
(Example: 50% 5rX1s, where r-reps, s-sets. It will not be written further down, just 50% 5X1)
Monday
1.b.p. – 50% 5rХ1s, 60% 4rХ1s,70% 3rХ2s, 80% 3rХ5s (30)
3.b.p. – 55% 5rХ1s,65% 5rх1s,75% 4rХ4s (26)
Tuesday
1.Incline bench press 4Х6. (24)
2.Dips 6Х5. (with weights)
Wednesday
1.b.p – 50% 6Х1,60%5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 85%, 1Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 5Х1, 60%, 6Х1,55% 7Х1,50% 8Х1. (71)
Friday
2.b.p. – 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5 (25)
Saturday
2.Press behind the neck 5Х5. (25)
3.Dips 4Х6.
Total in a week – 201 lifts
Power (intensiveness) – 67.1%
The number at the end shows the number of reps in exercise. Notice that the workout on Monday was good in power and intensiveness, but on Wednesday it was bigger in volume. Even if lifter worked with 80-85% weights, the intensiveness was lower then on Monday because of the higher number of reps (lifts) from 50 to 70%. Some people call it “pyramid”, we call it “marathon” and do it once a week, and only is base period. It loads arm very much that is why on Friday we do just one bench press with lower reps in set. In creation of any program the major point is rotation of bigger, smaller and middle workouts in a week cycle, as well as in month cycle. That is why you must count the number of lifts (reps), the volume in kg and average weight in kg and %. In planning of 2 weeks’ program we pay attention to making lower numbers of lifts in sets, than making higher intensiveness of training by increasing of numbers of lifts of 85-90 and 95% weights. Just like this:
2 WEEK
Monday
1.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х2,90% 1Х3 (22)
3.b.p. 50% 3Х1,60% 3Х1,70%3Х1,80% 2Х5 (19)
Tuesday
2.Dips 5Х5.
Wednesday
2.b.p. 55% 5X1,65% 4Х1,75% 3Х2,85% 2Х4 (23)
Friday
2.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х7 (36)
Saturday
2.b.p. 55% 5Х1,65% 5Х1,75% 4Х5 (30)
4.Triceps 10Х5.
Total in a week: 130 lifts
Intensiveness - 71,5 %
In 3 week you can plan 170 lifts with intensiveness of 69.1%, but also and very big work with higher reps and volume. In connection to higher number of lifts of 65-75% weights, it is normal that intensiveness will decrease a little. Let’s look at the 3rd week’s example.
3 WEEK
Monday
1.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5 (30)
3.b.p. 50% 5Х1,60% 5Х1,70% 5Х5 (35)
Tuesday
2.b.p. 55% 4Х1,65% 4Х1,75% 3Х4 (20)
Wednesday
1.b.p. 50% 8Х1,55% 7Х1,60% 6Х1,65% 5Х1,70% 4Х1,
75% 3Х2,80% 2Х2,75% 3Х2,70% 4Х1,65% 6Х1,
60% 8Х1,55% 10Х1,50% 12X1 (86)
Friday
2.b.p. 50% 5Х1,60% 4Х1,70% 3Х2,75% 3Х6 (33)
Saturday
2.b.p. 50% 6Х1,60% 6Х1,65% 6Х4 (36)
Total in a week: 240 lifts
Intensiveness – 64,7 %
Lifter was doing a big “marathon” on Wednesday that is why he/she needs to be mentally supported. In cases like that, I, for example, tell to Sergey Mor that his competitor Dmitry Solovyov is doing workout even bigger. The very important factor is to teach a lifter to handle tiredness and pain. Any sportsman is a human with his weaknesses and lacks, and, certainly, sometime he feels hard to force himself to do something that is very hard or just impossible to do. Than I say to my students: “Yes, you can pity yourself, I can pity you, your girlfriend or a wife can pity you, but a competitor will never pity you! That’s why, go and continue the training”. Alexey Sivokon was doing the biggest “marathon” of 120 lifts, where, the weights were going up to 90%. After such a big week, naturally, the intensiveness must be decreased.
4 WEEK
Monday
2.b.p. 50% 4Х1,60% 4Х1,70% 3Х2,80% 2Х5 (24)
Tuesday
2.Incline bench press 3Х5. (15)
3.Dips 6Х5.
Wednesday
2.b.p. 50% 5Х1,60% 4Х 1,70% 3Х2,75% 2Х2,80% 1Х3, 75% 2Х2,70% 4Х1,60% 6Х1,50% 8Х1 (44)
Friday
2.b.p. 55% 4Х1,65% 4Х1,75% 3Х2,85% 2Х4 (22)
Saturday 2.Bar press behind the neck 4Х5. (20)
3.Triceps 10Х5.
Total in a week: 120 lifts.
Intensiveness – 67,2%
TABLE – 1
ZONES 1 WEEK 2 WEEK 3 WEEK 4 WEEK MONTHLY
50% 24 – 1200 13 – 650 41 – 2 050 17 – 850 95 – 4750
51 – 60% 31 – 1800 21 – 1310 54 – 3135 20 – 1180 126 – 7425
61 – 70% 34 – 2330 24 – 1635 84 – 5685 20 – 1380 162 – 11030
71 – 80% 61 – 4700 61 – 4750 61 – 4670 27 – 2090 210 – 16210
81 – 90% 2 – 170 11 – 950 – – 8 – 680 21 – 1800
91 –100% – – – – – – – – – –
LIFTS 152 130 240 92 614
INTENS% 67,1% 71,5% 64,7% 67,2% 67,1%
TOTAL 10200 9295 15540 6180 41215
In table #1 you can easy to see the rotation.
In competition period that continues from 4 to 6 weeks, I plan “marathons”, and maximal number of lifts in set is not exceed 3. The number lifts with warming up 50-70% weights are decreasing and the number of lifts with 75-95% weights are increasing. Because of that, the intensiveness of training increases, see table #2. About 20 day before the contest we do the test. But the most experienced lifters, from the National team’s level don’t do the test. They are getting enough by working with 90-95% and they do already know, what weight they will start from at the contest.
1 WEEK
Monday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х6 (30)
Tuesday
1.Incline bench press 3Х5. (15)
Wednesday
1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х3,85% 1Х3 (21)
Friday
1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х5 (27)
3.b.p. 55% 4Х1,65% 4Х1,75% 4Х4 (24)
Saturday OFF
Total in a week: 117 lifts.
Intensiveness – 71,6%
2 WEEK
Monday
1.b.p. 55% 3Х1,65% 3Х1,75% 3Х2,85% 2Х4 (20)
3.b.p. 50% 3Х1,60% 3Х1,70% 3Х1,80% 3Х6 (27)
Tuesday
1.Press behind the neck 4Х5. (20)
Wednesday
1.b.p..50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х8 (28)
Friday
1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х2, 85% 2Х3,80% 2Х2 (26)
Saturday
1.b.p. 55% 3Х1,65% 3Х2.75% 2Х4 (14)
Total in a week: 135 lifts
Intensiveness – 72,7%
3 WEEK
Monday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,75% 2Х4 (20)
Tuesday OFF
Wednesday
1. b.p. 50% 3Х1,60% 3Х1, 70% 2Х2,80% 1Х2, 90% 1Х1, 95 – 100% 1Х2 – 3 (16)
Friday
1.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х5 (22)
Saturday
1.b.p. 55% 3Х1,65% 3Х2,75% 3Х4 (21)
Total in a week: 79 lifts.
Intensiveness –70,0%
On Monday of 3rd week we do the middle by volume and small by intensiveness training. OFF on Tuesday, that is usually enough for lifter to rehabilitate before the test. Because a lifter does a small number of lifts with 90-95-100% weights, the intensiveness decreases to 69,8% a week before(see table #2), but it is still higher than in base period. A lifter starts 4-times a week training from 3rd week.
4 WEEK
Monday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х3, 90% 1Х2, 80% 2Х2 (24)
Tuesday OFF
Wednesday
1.b.p. 55% 3Х1,65% 3Х1,75% 3Х2,85% 2Х3,80% 3Х2 (24)
Friday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 3Х5 (27)
Saturday
1.b.p. 55% 3Х1,65% 3Х1,75% 2Х5 (16)
Total in a week: 91 lifts
Intensiveness – 71,8%
In 4th week at last time we increase weekly work by volume and intensiveness, by number of lifts of 80-85 and 90% weights.
5 WEEK
Monday
2.b.p. 50% 3Х1,60% 3Х1,70% 3Х2,80% 2Х4 (20)
Tuesday OFF
Wednesday
1.b.p. 50% 3Х1,60% 3Х1,70% 2Х2,80% 1Х3 (13)
Friday
1.b.p. 50% 3Х1,60%3Х1,70% 3Х2,75% 2Х4 (20)
Saturday OFF
Total in a week: 53 lifts
Intensiveness – 67,7%
In 5th week a lifter starts with 3-times training, we decrease work by volume and intensiveness.
6 WEEK
Monday
1.b.p. 50% 3Х1,60% 3Х1,70% 2Х2,75% 1Х2 (12)
Tuesday OFF
Wednesday
1.b.p. 50% 3Х1,60% 3Х2,70% 1Х3 (12)
Thursday OFF
Friday OFF
Total in a week: 24 lifts
Intensiveness – 61,7%
Saturday-Sunday
CONTEST
The very last workout more looks like a warming up before the contest.
TABLE – 2
ZONES 1 week 2 week 3 week 4 week 5 week 6 week Monthly
50% 9 – 450 9 – 450 9 – 450 6 – 300 9 – 450 6 – 300 48 –2400
51 – 60% 13 – 760 15 – 870 12 – 705 12– 690 9 – 540 9 – 540 70 –4105
61 – 70% 22 –1520 21 –1440 22 –1510 18 –1230 16 –1120 7 – 490 106 –7310
71 – 80% 55 –4320 56 –2100 32 –2460 47 –3680 19 –1480 2 – 150 211–14190
81 – 90% 3 – 255 14 –1190 1 – 90 8 – 690 – – – – 26 –2225
91 –100% – – – – 3 – 300 – – – – – – 3 – 300
LIFTS 102 115 79 91 53 24 464
Intens% 71,6% 72,7% 69,8% 72,4% 67,7% 61,7% 70,8%
Total 7305 8360 5515 6590 3590 1480 32840
To compare the numbers from base and competition months (see tables #1,2), you can see that by decreasing the numbers of lifts in competition period, we increased the intensiveness of training. In weeks 5 and 6 we decrease the number of lifts, as well as intensiveness. That is necessary for letting lifter to rehabilitate before the contest.
