One week from the Fit Expo

So far, I seem to be right on track to lifting well at the Expo next weekend. I did all my openers two weeks ago and spent the past week just fine tuning my technique and simply training. I currently weigh between 169 and 170 in the morning and should be right on the money at 165 come Friday. Excited to compete and get this one under my belt. Here is my training, with a side note on how I will make weight.

January 11, 2011

Sumo Deadlift - Opener
405 x 6 x 1
495 x 6 x 1 add belt
545 x 2 x 1 add suit and belt
575 x 2 x 1
605 x 1 x 1

605 moved well but slower than I want. I still need to focus on pushing my butt to the floor and getting my chest up. One trick Mark Bell told me was to actually push my back toward the wall behind and pull my shoulders back. If I can stay consistent with that movement, I should be on target

Straight Bar Close Grip Pulls
140 x 8 x 1
160 x 6 x 2

Wide Grip Lat Pulls
160 x 6 x 1
150 x 8 x 2

GHR's
26 lb kettle bells x 8 x 3

January 13, 2011

Bench Press - Opener
225 x 10 x 1
255 x 2 x 1
275 x 2 x 2
315 x 1 x 1 on 2 board
335 x 1 x 1 on 1 board
335 x 1 x 1

Good clean opener. I just need to focus on pulling the bar to my chest by pulling my shoulder blades together. I load up like a spring and then unwind.

Dumbbell Curls
60 x 10 x 1
70 x 10 x 2

Band Pushups
Green Band x 10 x 2

Dumbbell Press
100 x 8 x 1
100 x 6 x 2

Concentration Curls
45 x 12 x 1
55 x 10 x 2

Hammer Curls
45 x 9/10 x 2

January 15, 2010

Squat - Opener
325 x 2 x 2
415 x 2 x 1 w/ legless briefs
465 x 2 x 1 w/ briefs and suit straps down
505 x 1 x 1 w/ briefs, straps up
525 x 1 x 1 w/ briefs, straps up, knee wraps
555 x 1 x 1 w/ briefs, straps up, knee wraps

555 really moved well. The key was to keep air in my core and squat fast; I really need to drop quickly in the hole and let the knee wraps and suit help me rebound. Another key is to preroll the knee wraps so that they go on tighter; I, by the way, will wrap my own knees at the meet. Finally, instead of a usual narrow grip of bar, I will actually hold the bar this time a little wider; this will help me keep my shoulders back and chest up.

Reverse Sled for 20 mins
180 x 20 mins

Calf Raise
145 x 20 x 1
235 x 15 x 2

Blue Band Pull Throughs
Blue Band x 15 x 3

Since my openers, I did a few more sessions of training. I did some cardio and trained my shoulders and triceps at my local health club on Jan. 17. I did some reverse band pulls in gear, working up to 655 for a double, and finished up with some back work on Jan. 18. On Jan. 20, I did some more shirt work but only 2 sets to make sure I keep my technique...and don't forget; I finished up with some dumbbell chest work and some biceps. FInally, I did some walk out squats with chains (no gear) on Jan. 22. I worked up to a bar weight at 290 (inc. 60 lb Mastodon bar) and about 5 sets with 4 chains. As luck would have it, I actually tweaked my lower back a bit on the walk out...not big deal, just a muscle spasm. It will be all healed up come this weekend. Good times.

A bit on my weight cut...

In recent competitions, I often would be at my competitive weight over a week before the meet. While it was nice not having to worry about making weight, the end result was me actually coming in too light. At my last meet, I weighed just under 161 lbs...not ideal when you are used to training about 10 lbs heavier. My gear was loose and I probably lost some muscle (and strength) along the way. This time, I am doing things differently. I did some preliminary cutbacks to get my weight to about 170 lbs at a week out. From this time, I will rely on cutting five pounds of water to make the Friday weigh-ins. This particular meet allows for 24 hour weigh-ins (USAPL meets are only 2 hours) and I am going to use that advantage to the fullest. I will weigh in and then gain as much weight back as I can. I will keep my blog updated on my progress. It's go time.