SUNDAY - Competition Preparation - Deload
Deadlift: 250x4 x4 sets
Squat: 165x4 x4 sets
Bench Press: 120x4 x4 sets (with pause at bottom)
Bodyweight Assistance Work (1-2 reps shy of failure)
Pull-Ups, 15, 10, 8
Dips, 20, 15, 10
Push-Ups Tabata, 10, 10, 10
I’m feeling pretty ready. I would fell totally ready if this pesky finger injury would just heal up. It sort of affects my grip on deads, but no excuses. I just have to pull heavy ass weight three times.
6 days until meet (March 15 - Flat Rock, MI)
Bodyweight: 122.4 … I’m glad that I’m at my competition weight. That means I can eat normally, with an emphasis on protein. And with just the water drop the day before, I anticipate my weigh-in will be somewhere around 120 pounds.
If anyone is interested, here are some micro-tasks related to preparing for the meet that I do as well. It probably doesn’t/won’t have any impact on anything, just a preference thing really.
Last Friday: Stopped Taking Creatine - this should help me drop a bit of water weight. I’ll start taking it again after weigh-in on Friday.
Sunday: Deload Day
Monday: Increase water consumption by about 25%, add BCAAs (10-15g); Massage/Mobility/Stretching appointment (60 minutes)
Tuesday: Increase water consumption another 25%, add BCAAs (15-20g)
Wednesday: Increase water consumption another 25%, add BCAAs (20-25g)
Thursday: Cut off water consumption at 1:00pm (3-4 ozs with dinner in evening), limit sodium intake during this time as well
Friday: Weigh-In at 10pm; Water back in, big ass breakfast, big ass lunch, big ass dinner
Saturday: Decent Breakfast, Meet, Beer-fueled big ass dinner after the Meet
In all honesty, it’s not the type of thing that I would tell other people to do, but it worked well for me last time, so I figure I would do it again