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
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)
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
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.