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You can see from this cycle that I built up the weights progressively over the 10 week period, asis the case with all well-thought-through training cycles. However, what may confuse you is therelatively light weights I used—given that the end result was a deadlift of 1,003lbs. The reason forthis is that I have a quite frankly freaky ability to train light and lift heavy when it counts (at thecompetition). You will need to train at a higher percentage of your 1RM (as shown in all theexamples of cycling in this chapter).
126You will see that I started the cycle with 5s and then reduced the reps to 3s as the weeks wenton and the weights got heavier. This is a sound approach for intermediates and advanced lifters.Feel free to experiment with this if you fall into one of those two categories.
127How to squat 1,214lbsHere is the exact training cycle that I used in the build up to my 1,214lb squat. You will againsee that the poundages look quite light in relation to the final weight lifted. However, this is whatworked for me and you must find what works for you, while adhering to the basic principles ofcycling…12 weeks out from the competition: 507lbs x 5 (belt and loose knee wraps)11 weeks out: 540lbs x 5 (belt and loose knee wraps)10 weeks out: 572lbs x 5 (belt and loose knee wraps)9 weeks out: 616lbs x 5 (belt and loose knee wraps)8 weeks out: 661lbs x 5 (belt and loose knee wraps)7 weeks out: 726lbs x 3 (belt, loose knee wraps and single ply briefs)6 weeks out: 800lbs x 3 (belt, loose knee wraps and single ply briefs)5 weeks out: 860lbs x 3 (belt, loose knee wraps and single ply briefs)4 weeks out: 925lbs x 2 (belt, loose knee wraps and single ply briefs)3 weeks out: 990lbs x 2 (belt, loose knee wraps, 2-ply briefs and half suit)2 weeks out: 550lbs x 3 (belt, loose knee wraps) 1 week out: rest and then put full multi-ply equipment on and squat 1,214lbs at the competition.
128You will see that this looks like most well-thought-through power cycles. It starts out withmodest weights and builds up to heavier poundages over the course of several weeks. You will seethat 2 weeks out from the competition I dropped the weight down to 550lbs for a triple. This wasto start the de-load process. You only need to be concerned with such things if you plan on com-peting and unless you are elite, a one week de-load is probably enough (not the 2 week de-loadyou see in my squat cycle).
129Cycling—the wrap upIn this chapter you have discovered a highly effective and very simple way to program yourstrength training—cycling. Here are the key points once again…• You can use linear, wave, or step cycles for your strength training. If in doubt, use the simplestapproach that gets you results.• Make your cycles 4 to 12 weeks long.• Start out with moderate weights and build up to a PR.• Increase the weights from week to week (or session to session) by 5 to 50 pounds. Only thebig boys will work with anywhere near 50 pound jumps. For mere mortals, 5 to 20 poundsjumps usually work best. Novices and beginners should stay in the realms of 5 to 10 poundjumps.