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View Full Version : 12 days out from deadlift state meet.. advice



dxiw
04-14-2008, 10:03 PM
So this is my first meet of 2008. It's an ADFPF Mass Deadlift only meet. My training has been crap (only got in 3 M.E. workouts, 2 upper 1 lower, and nothing else) the past two weeks and diet has been roughly maintenance. I am feeling good though strength wise...

My current max DL in the gym is sitting somewhere around 420. My plan for the meet was to open at 365, second attempt at 405, and third 425-455 (depending on how I feel). I am going to be competing fully RAW, not even a belt.

Any advice as far as diet / training goes? I was thinking to maybe get in a heavy max effort deadlift workout tomorrow with some front squats and good mornings accessory work, followed by speed work later in the week and then rest and carb loading.. I am fine weight wise, going to be competing in the 220 class, currently sitting around 212 pretty bloated. I've never done a deadlift meet, I have competed bench only in the past... any advice????

Travis Bell
04-14-2008, 10:13 PM
I'd actually work on some speed pulls since your this close to a meet

Sgt Rock would know better than I so wait for his input but I don't think doing a heavy ME workout 2 weeks prior would be a grand idea. Could be wrong though

drew
04-15-2008, 06:39 AM
Don't do anything different. If you're going to do a ME workout for DL, just work up to a single at 365 (your opener) and don't do anything else. Some very light lifting (rehab type) and whatever cardio/conditioning you normally do the rest of the week. Eat healthy (that means a lot) and get a lot of rest leading up to the meet.

And have fun.

NASAKYCHAIRMAN
04-15-2008, 08:58 AM
So this is my first meet of 2008. It's an ADFPF Mass Deadlift only meet. My training has been crap (only got in 3 M.E. workouts, 2 upper 1 lower, and nothing else) the past two weeks and diet has been roughly maintenance. I am feeling good though strength wise...

My current max DL in the gym is sitting somewhere around 420. My plan for the meet was to open at 365, second attempt at 405, and third 425-455 (depending on how I feel). I am going to be competing fully RAW, not even a belt.

Any advice as far as diet / training goes? I was thinking to maybe get in a heavy max effort deadlift workout tomorrow with some front squats and good mornings accessory work, followed by speed work later in the week and then rest and carb loading.. I am fine weight wise, going to be competing in the 220 class, currently sitting around 212 pretty bloated. I've never done a deadlift meet, I have competed bench only in the past... any advice????


1. 1-3 weeks before a meet you probably can't get any stronger, but you can get weaker.

2. Last heavy deadlift workout should be 14 days before your meet.

3. Don't take a max single, but do a triple rep.

4. Your opener should be a weight that you can easily do for 3 reps.

5. Go to the rules meeting & ask questions.

6. Increase your protein intake.

7. Bring a cooler with protein shake, snacks, fruit, H20,etc.

8. A warm up is a warm up, not a workout.

9. Get a belt.

10. Think positive & have fun.

TRAIN HARD

"BIG WILLIE" J.T. HALL
http://www.atlargenutrition.com/fivepiecepuzzle.php
GOT MAXIMUM MASS STACK?

dxiw
04-15-2008, 09:48 AM
So here is my plan, what do you guys think?

Today: Heavy DL workout to a max triple
Tomorrow: rest
Thursday: rest
Friday: Upper Body speed work (bench) + high rep lats, shoulders, bicep/tricep work
Saturday: lower body speed work (deadlifts / front squats) + high rep good mornings, rack pulls, sldl
Sunday - Friday: rest
Saturday: meet

Start doing 2 scoops of results every morning when I wake up, start eating a lot of waxy maize and "fillling" carbs with high water intake...

Ben Moore
04-15-2008, 11:17 AM
I'd skip the deadlift work, rack pulls and sldl's on the Saturday before the meet.

drew
04-15-2008, 11:59 AM
Yeah what Ben said, I'd also rather see you pull one good single rather than a triple.

Guido
04-15-2008, 03:52 PM
What they said. I'm with Drew on only working up to a single at your opening weight rather than a triple. You can do a light speed day if you want about 8 days before the meet, too, then rest and do recovery stuff but nothing more intense than some "active rest", maybe HIIT till a few days before the meet.

What NASAKY said is all good advice.

dxiw
04-15-2008, 05:42 PM
SO this is not looking good. I came down with this stomach virus my frat bros had today and I've eaten 320 calories all day because I feel like ass. I anticipate no training and absolute crappieness the next 3 days. I'm going to try my best to eat even if it means ****ting my brains out / puking it. I should be recovered by Saturday. So 7 days before.. coming off of sickness AND without touching a weight for nearly two weeks, what would you do?

I'm thinking...

Saturday: Max effort rack pulls (3 or 4), some speed SLDL, and some high rep accessory work (hammies and front squats)
Monday: nothing
Tuesday: speed upper body
Wednesday: nothing
Thursday: nothing
Friday: nothing
Saturday: meet

Try to eat 4000 calories with 300+ grams protein all of next week..

joey54
04-15-2008, 06:51 PM
DXIW, if you aren't 100% health wise going into it, maybe skipping the meet might be the best option. I know you are set on doing this, and if you feel you are ready, go for it man. But, just think it over. Are you doing this because you are going in it to win it, or just to do it? How is it going to benefit you and your training overall? Do you have a legitimate chance at winning the meet? Even if you don't, is the experience of the meet worth it alone? Only questions you can answer, but ones you should consider. Whatever you decide good luck man.

drew
04-16-2008, 07:12 AM
I would tell you not to do the meet, but that's not what I would do. I know I would still want to do it, so this is what I would do.

I would focus on staying well-hydrated. Eat light for now and try to keep whatever you can in your system. When you're feeling better, eat a lot. Rest as much as possible. On Saturday, work up to a single at 365 and get out of the gym. Don't do anything else. You should be good to go by meet time.

dxiw
04-16-2008, 09:26 PM
Update: I started a journal to cover these last 10 days. Looks like the stomach thing was a 24-hour thing. I felt fine today. I did some heavy pulling upto 405 and then some light squatting and some fairly heavy rack pulls.. going to rest and hit upper body M.E. on saturday and then some very light lower body speed work on tuesday and nothing until the meet..

I haven't really been "blasting" the past few weeks, and I tend to do better when I lift more often.. psychologically I feel weaker and look flatter when I take time off.. I think 4 days (Wed-Sat) of 5000 cals and rest will be plenty..

also - I have been pulling 100% raw (not even a belt or chalk) in all of my training.. is it a good idea to suddenly introduce a belt in the meet if I'm not used to it?

Ben Moore
04-16-2008, 11:19 PM
Well, do what you want on the rest - I would suggest taking more time but that's just me.

I wouldn't try a belt for the first time at the meet.

drew
04-17-2008, 06:26 AM
Don't use a belt if you haven't trained with it. (That goes for all equipment, including wearing different shoes.)