 trying to get strong man you trying to get ripped ladies and gentlemen the taper the peak the climax let's switch them up powerlifting is boring as it is so let's no longer taper or peak for meats I think we should climax for me well let's do the load to climax that's called what's that called edging I'm trying to edge this meetup thanks coach Joe the taper begins week one taper week two d-load and we're smashing 700 pounds I don't give up welcome to the video man selling Mike about the squad heavy happy New Year the first what it well how long can you say happy New Year a week yeah what are we at yeah we're at the ninth yeah I figure about a week about a week so now the bullshit's gone and now we're in the new year grind murder hustle kill wake up at 4 a.m. baby I think one of the biggest misconceptions all you motherfuckers who are doing polar bear ice dives every day is the difference between trying to recover from something and trying to adapt to something if you're in the middle of a competition your Lance Armstrong we got 10 days to race a thousand miles we need to recover overnight so I could be at optimal performance tomorrow when we're lifting weights I don't really care about my performance I do and I want my performance to trend upwards but what I really want is I want to adapt to the stimulus I'm giving myself so over a long period of time the graph wants to trend upwards but the day-to-day may go up and down what I'm squatting today doesn't necessarily represent my maximum strength that's what program is for peaking and tapering people talk about like strength sports right we're talking about weightlifting strong man power lifting those sports the goal is to find your best strength to perform your best strength represent your best strength on a singular day in a singular lift right so we're talking about strength that's what they're talking about and so tapering peaking is a way that what we try to do is push ourselves with some volume and intensity right volume being how much work we're doing in a week and a day I'm going to ramp that up so technically our performance may go down a little bit because we're fatigued we're handling a lot of reps a lot of weight then what you're looking for is like a super you know super compensation so what we'll do is we'll take away some of that volume continue to raise the intensity so we'll recover now we will recover and this is over the span of three to 12 days depending on the athlete depending on their experience level how they taper how they adapted things you know take away that volume and then hopefully our upper end of strength continues to go up because now we can represent it better because we're less fatigued right so that recovery all we really want to recover is 10 days the other 12 18 20 weeks of training we want to adapt we don't want to recover you're wasting your fucking time thinking about recovery we want to eat protein sleep and manage our fatigue to adapt not to recover so it obviously depends on the lifter their strength levels their experience but each lift typically has a range in which we'll handle our heaviest load depends on the programming style your frequency in general because there's different takes on it but what I've found to work best for most is your last heavy deadlift anywhere from five to ten days out with maybe one more session to clean up some skill and coordination along the way squat similar probably five to seven days out for your heaviest with maybe one more session in to stretch out the body in between and then bench maybe about five or even a little bit less I think a misconception with training and fatigue and people worried about their cns tiring out or anything tiring out to make them weaker again we're talking about the adapting versus recovering on the taper is that heavier sets with more reps close to failure actually tires you out more than singles so as long as they're not grinding something crazy out the week of you know you might handle like an opener for all three of the list ish you know 85 to maybe 92 percent depending again on your programming within those ranges and then very little back off volume very little accessories maybe a slight pump just to feel good but you're not really pushing yourself towards failure or really trying to push the load and the intensity on those things so for me it'll be you know seven days out will probably handle an opener deadlift and then the next week leading into that will probably do like a you know 400 500 pounds for some reps and then we're going to test that 700 so those are like kind of the last main deadlift days this week we got two so I handle like 525 30 for a bunch of reps then the opener then the back downs and then test time so that's pretty similar I think pretty standard nowadays a lot of coaches agree on it it's a balance of staying fit enough to be your strongest while letting that fatigue dissipate to perform your best and mistiming that I don't think will make or break the meat but it can definitely optimize something and then mixed in there you know keeping yourself not rusty even squatting they're not squatting for a week if you're used to squatting three or four times your hips and your coordination will feel a little rusty so it's kind of the balance between those things the fatigue the skill the intensity and how to stay strong enough fit enough that we can represent our best strength on game day plan for this guy two week plan we'll keep you guys updated after that it shreds life if you want to get involved join the discord I think we're going to run a little contest a little challenge for free just get everybody started up building their routine you lose a little bit of weight together so 30 day challenge starts probably mid or beginning of feb ish so join the discord click below or 50%facts.com link there 3sb.co is always man be a part of something bigger than yourself we over me Salamike I'm out