- Level
- Competition
- Block lengths
- 8, 12 or 16 weeks
- Training
- 4 or 5 days a week
- Session length
- 50 to 65 min
In short
Meet preparation is a block for lifters with a confirmed meet date and a training base. It starts with volume and moves toward heavier work, with a lighter final week. A session takes about 50 to 65 minutes, including warm-ups and accessories.
How the weeks change
Sets hold steady for six weeks, then fall as the heaviest sets climb to the realization week.
A typical week
Each day leads with one competition lift, and bench gets two of the four sessions.
Mon Squat, Volume
- Competition Squat 4×8 · 71% · RPE 7
- Pause Squat 3×8 · 63% · RPE 7
+ 3 accessories
Tue Bench, Volume
- Competition Bench Press 4×8 · 71% · RPE 7
- Close-Grip Bench Press 3×8 · 64% · RPE 7
+ 3 accessories
Thu Deadlift, Volume
- Competition Deadlift 3×8 · 71% · RPE 7
- Deficit Deadlift 3×8 · 64% · RPE 7
+ 3 accessories
Fri Bench, Technique
- Pause Bench Press 4×8 · 68% · RPE 7
+ 3 accessories
Loads are a percentage of your starting max on that lift.
What you can expect
The first five weeks are the long ones, with sets of five to eight at a steady, moderate effort. From week 6 each lift gets a top set and back-off sets, and the set count falls as the weights climb. The peak weeks are the hardest, with a heavy double and then a single at RPE 9.5. Meet week drops to a single at your opener weight and a few paused triples, so you arrive fresh.
Best for
Lifters with a confirmed meet or test date who already have a training base and know the competition lifts.
What to be careful about
- Opener choice. Pick an opener you are certain to hit. A common plan opens at 90 to 92% of your expected max.
- The taper. The block tapers by cutting sets while the weights stay high. Do not add extra sets in the last weeks to feel ready.
- Meet week. Meet week still has four sessions at lighter top weights. They keep you sharp, so do not skip them to rest.