Competition Preparation Update: It had been my intention to start competing in the 132lb/60kg weight class, but I never really put on the bulk/mass to feel like I could be competitive in that weight class at this time. So after I got back from my vacation, I decided that if my weight was under 135, I'd attempt to compete back down to 123lb/56kg. I ended up weighing in at 131.7lb. So I have been on a slight calorie deficit diet, introduced some cardio, and have reduced my carb intake from 45% to 35% (including none after 7pm on non-training days). It'll be my biggest cut attempt, but I think I'll be alright. I can't manipulate water as much, since I'm on always on a diuretic of sorts (blood pressure medicine), but I think I might be able to drop 2 lbs. of water during meet week with water loading. Any comments/suggestions/feedback on this would be appreciated.
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SUNDAY - 09/20/15: DEADLIFT
*4 Weeks, 6 Days til 2015 APF Fall Open - Michigan
BW: 128.9lbs (hoping to compete in 123lb/56kg)
Supplements
Pre-Workout: Zero Calorie Monster
Intra Workout: MHP BCAA 10x (1 Scoop), MHP BCAA w/ Energy (1 Scoop), Gatorade (32 oz.)
Warm-Up
BW Squats, Band Good Mornings, Band Pull-Aparts, Band Shoulder Tornados
Deadlifts
Deadlifts: 365x4 x2 sets (85%); 340x5 x2 sets (80%) *vids*
BB Row: 155x6 x3 sets (RPE 9)
Lat Pulldown: 130x8 x3 sets (RPE 9)
Weighted Planks - worked up 160lb in plates for 30 second holds (two sets)
HIIT Cardio - 4 intervals
Cool-Down
TFL/IT Band Rolling, Hamstring Rolling, Shoulders, Dreadmill (20 minutes)
Notes
Man, I think I finally figured out how to deload. The weight just felt great. Also, I feel like I've had a minor epiphany with deadlift as it relates to cues/technique. I have been doing so many things regarding new cues and adjustments to my technique, that I recently reminded myself of something that I think I had forgotten.
Pull towards your body. Just doing that seems to override some of the other flaws in the pull (and set-up). And it's helped me to better time when to push the hips forward at the lockout.
Videos
Deadlift - Because the weight was moving great during warm-ups, I purposely worked on contracting my glutes at the lock-out, which is why you see a slight stutter. It is intentional, but the hope is to be able to do this with one fluid motion. Also, I may be wearing my singlet (or something with smooth fabric on my legs) during my meet-prep deadlifts. The bar hitting my shorts is a little distracting.
