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Thread: 10 days out from state deadlift meet.. GOING TO KICK ARSE

  1. #1
    Big Swinging Dick dxiw's Avatar
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    10 days out from state deadlift meet.. GOING TO KICK ARSE

    I'm competing in a ADFPF Deadlift State Meet (massachusetts) on Apr 26. I have been a slob the last two weeks eating like **** and not lifting much. I want to pull an ADFPF state record here (for 20-23 @ 220) so I'm going to get focused.. diet / exercise everything...

    This is my 10 day log!

    Wednesday, April 16, 2008, ~216lb

    Diet
    10:30 AM: 3 scoops of Nitrean, 2 scoops of Results, 2 cups of coffee, 4xEFA, 4xETS, 4xfish oil, 1xmulti
    2:00 PM: 2 scoops of Nitrean, 1 large can of Red Bull, 2tb peanut butter, 1 scoop of Waxy Maize
    3:00-4:45 PM: M.E. Deadlift workout (last heavy pulling workout before meet)
    5:00 PM: 12" subway double meat chicken teriyaki with veggies
    8:30 PM:6oz grilled chicken breast on wheat bun with lettuce, tomato, onion (no condiments)
    11:30 PM: 2 scoops of Nitrean, 2tb peanut butter, 4xETS
    3:00 AM: chips with some cheese (don't ask)

    Workout
    M.E. Deadlift 135x8, 185x3, 225x3, 275x1, 315x1, 365x1, 405x1 - all smoked, felt fairly easy - 425xmiss (see comments below), 425xmiss (again, see comments), 135 for 5 singles (see comments lol)
    Front ATF Squats 135x8, 135x8, 165x8
    ATF Squat 225x8
    18" Rack Pulls 135x3, 225x1, 315x1, 365x2
    Some pre-hab foam roller and stretching, some bw pullups to loosen up a little

    Comments
    Overall good diet and workout day. Feeling a lot better - I thought I would be dead from this stomach virus that my buddies had but it seems that I handled it better than they did. Lifting today was good, except for that after my 405 pull I tried to go heavier and the weight felt fine but coming off the floor I was getting a sharp pain in my lower back and glutes. I then realized that my legs were so much weaker than my back (from neglecting squats for a month - I know, shame on me), that I was essentially SLDLing the weight. I didn't want an injury so I stopped and played with a bunch of singles at 135 just to practice proper form so I could be good for the meet. Also, I was pretty toast after wards and I didn't want to over push myself a week out, so my accessory work was all very light.
    Last edited by dxiw; 04-17-2008 at 11:44 AM.

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  2. #2
    Big Swinging Dick dxiw's Avatar
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    see update above

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  3. #3
    Big Swinging Dick dxiw's Avatar
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    Thursday, April 17, 2008

    Diet
    1:30 PM: 2 scoops of Nitrean, 2 scoops of Results, 2 cups of coffee, 4xEFA, 4xETS, 4xfish oil, 1xmulti
    2:00 PM: 6oz grilled chicken on wheat bun


    Comments

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  4. #4
    Big Swinging Dick dxiw's Avatar
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    Friday, April 18, 2008 - fully clothed, 215lb

    diet:usual vitamins, coffee, 2 scoops of results, big plate of pasta

    lifting: none

    225lb @ 17% bodyfat, currently cutting
    Current lifts while cutting (all raw): bench 275x4, squat 365x8
    Estimated current maxes: 300 bench / 450 dead / 450 squat
    Competition / Gym PRs (from March 08)
    Bench: 325 raw / 385 loose shirt
    Deadlift: 450 raw ADFPF 04/26/08
    Squat: 405 raw

  5. #5
    Senior Member deeder's Avatar
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    If you're 10 days out that should probably be your last deadlift session. I wouldn't have done an ME one if I were you. Just remember, you're not going to get any stronger in the next ten days... But you can definitely make yourself weaker. Eat up, get in a couple light squats (with some very light sldl) and a light bench or two between now and the meet.
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)

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