TUESDAY - Competition Preparation - Bench Press

Bench Press
WU: 45, 65, 95, 115, 140

Planned Opener - all was with pause at bottom for press command
165x3 (third rep was a little challenging)
170x1
170x1
170x1

Accessories - 90%
Incline DB Bench Press
Spoon Press
Push Ups
Dips (with Weighted Vest)
Abs

Bodyweight: 123.4

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
Ab Work

Notes
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 *kitten* 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.

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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 *kitten* breakfast, big *kitten* lunch, big *kitten* dinner

Saturday: Decent Breakfast, Meet, Beer-fueled big *kitten* 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

Post-Competition Recovery (aka “Organized Randomness)

Light Workout

Squats - 190x3 x3 sets; 180x4 x3 sets
Bench - 120x3 x3 sets; 115x4 x3 sets
Deadlifts - 225x4 x3 sets; 200x3 x3 sets

GHRs
OH Press
Plate Raise
Back Extension Machine

Going to get back in the gym on Sunday and rev things back up with Deadlifts for Reps. Going to take it up a notch as well. Stay tuned….