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2006/11/12, 01:26 AM
So competition is December 9th, figured I post what I do leading up to competition. I thought it might be a good idea to post what I am doing as I lead up to competition. I'll be detailing my circa-maximal phase as well as peaking for competition and competition preparation.
Today was a basic technique day with Joe Delgado and Jacques Nodar. Joe is a national record holder in the bench press (455 raw at 165lbs) and Jacques is his training partner and a trainer in our gym, so it was great to get to workout next to guys like this. I'm too good to my team.
Anyways, get under the bench and make some minor adjustments, recieve 225 (light), down, pause, up... And halfway up my wrist snaps forward. Lose the weight in my left hand, comes crashing down.
I've got a big arch, and a fast spotter, so the impact isnt that bad, but my wrist hurts like shit.
The point... I've decided to wear wrist wraps in competition. Possibly even pull with a belt. Belts and wraps are allowed under raw competition rules, but no suits, shirts, or briefs.
I will outline where my training is going tomorrow...
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Iron and chalk.
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2006/11/12, 05:23 PM
Took today off. Gym was closing as I got there, and varsity gym was no longer open, so I figured a day off wouldn't hurt (wrist still hurts). I'll shift everything over a day.
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Iron and chalk.
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2006/11/12, 05:54 PM
As far as pre-contest prep, I have dropped bands and chains. Not that I used them alot prior, but everything is straight weight.
Also dropped out natural glute ham raises in favor of hyperextensions as the eccentric portion was way too damaging.
Traded dips for close grip decline, and DE Box squats for light deadlifts from the floor. Switched sumo pulls with conventional rack pulls.
Basically I am getting in more competition lifting and lifts specific to the competition lifts (bench and dl). obviously a decline is closer to a bench than dips, and rack pulls are closer to my regular pulls than sumo.
All competition lifts and supplemental lifts will be done with 3 reps or less, accessory work 6 or less.
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Iron and chalk.
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2006/11/12, 08:23 PM
good luck man.
Do you do any levering or wrist training?
Wrist wraps are a good idea for heaviest sets if you need it. I generally would use every piece of equipment that I am allowed.
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2006/11/12, 10:41 PM
I do a good deal of grip training. Actually a lot. I was doing grip training when you were first whinning about not being able to hold onto your deadlift.
Considering I will be hitting competition maximums, I think they are a good idea. I will use them on most of my sets from this point on, to get used to them and because I don't need another incident like the one on saturday.
Just confirmed... I will be rocking out in my Irish flag singlet. My sister is shipping it up tomorrow.
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Iron and chalk.
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2006/11/12, 10:44 PM
Speaking of leveraging menace, you know those adjustable dumbbells, the ones with the twist on collars? If you slide the handle down to the edge, put on one of the collars, add weight, and then put on the other collar you have a plate loaded leverage bar that's actually pretty nice.
How's the crush work coming? I'll race you to the #3. I can only get the 2 for a couple reps, but that will change once I begin strongman training again (lot of grip work).
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Iron and chalk.
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2006/11/12, 11:56 PM
Well grip work and wrist work are kind of separate. I know you have background in grip strength(i remember you used to climb)... but it seems like everyone has their own favorite things to do when it comes to grip and tend to neglect other stuff. This is why I asked if you do levering... which you didnt answer.
My hands are recovering. Yesterday I either closed or came within 1/16th on the #3 righthanded(i did it at my friends house...he couldnt close it with both hands and his other female friend squeezing on top of his hands...so it was pretty eye opening to them). It seems liek it's a lot harder than my BBGM....I can damn near do 10 reps on it and it's supposed to be same specs as #3.
Dont know about you but my crush goes to hell when I do support grip training. So I think if anything you'll struggle more with crush(grippers) once you do strongman training which has a lot of events that stress support grip strength...
I generally lever my 16lb sledgehammer and halfbarbell with one end loaded upwith weight....i could feel my wrists getting significantly stronger. I am guessing I can do 8-10lb sledge at this point....
good luck with your training...you seem to put a lot of thought and planning into it...
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2006/11/13, 03:41 PM
Yea, I do levering. Its actually fairly important in strongman, but I may have been neglecting my extensors.
Did some high rep reverse wrist curls today, my wrist was cracking the entire time but I figured it'd be good to get some blood in.
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Iron and chalk.
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2006/11/13, 04:23 PM
sorry to sidetrack the original post...but what's a good volume of levering for you? I am having difficulty in deciding how heavy to go or what volume to do. I usually just do a few sets of 3-5 reps...2-3 exercises normally...
Yea I been slacking on my extensors also. That's just my point. We know it's good to do everything to have a balanced grip strength. But many people choose to specialize and begin to neglect other things whether on purpose or it just slips their mind.
Hope your wrists get better. Small nagging injuries or tweaks are probably the most annoying things to train with.
Do you take any supps for the joints? They seem to help me...
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2006/11/16, 06:01 PM
I'll usually do 3-5 sets of grip work, undulating.
I like 3-10 reps for the heavy hammer. Wrist curls about the same.
I rotate flame out and fish oil, and whenever I have anything happen like that I double my intake.
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Iron and chalk.
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2006/11/16, 06:07 PM
Cutting is taking its toll. I've been steadily cutting my volume, eliminating anything that won't help me deadlift or press more weight (calve training, olympic lifting, etc).
I'll continue to do this till I'm one week out, then take the week off.
I'm experimenting with cryogenic massage, as well as epsom salt baths to help with recovery.
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Iron and chalk.
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2006/11/21, 05:04 PM
Post workout recovery:
Epsom baths
tyrsine (power drive) PWO
Static stretching post workout.
Dropped accessory work to 2 sets max. Doing main lifts (bench and deadlift) twice a week, variations twice a week.
At this point, I'm not getting any stronger, especially while cutting. Right now is just getting my form down as best as possible and hopping that makes a difference in how I compete. 2.5 weeks and 7 pounds to go,
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Iron and chalk.
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2006/12/10, 01:13 PM
Well I won... Had a horrible meet, got my openers (220 and 390) but missed attempts that were below PR's for me. Horrible day overall, hand hurt like shit and I felt dizzy the whole time. I had to take edible glucose after almost every attempt after my first one. On of the pains of being hypoglycemic.
I learned a lot. Most importantly, I am done pressing with a barbell until my hand heals COMPLETELY and I am done with the bench for a while.
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Iron and chalk.
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2006/12/10, 02:16 PM
At least you won..congratulations!
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/12/02, 01:25 AM
Last day of lifting yesterday. I would normally like to have my hands on heavy weight close to competition, but my body is telling me no.
Since the real dieting is begining now, I started glutamine supplementation, 20g per day. This is to minimize any lean mass loss and also to help with glucose levels since I am on a low carbohydrate diet.
The goal here will be that "initial" weight loss experianced on low carb diets. Every gram of glycogen is suspended in 2.8 grams of water, so I will be losing a lot of water as I deplete glycogen stores. Advantage is that I can carb load and induce glycogen supercompensation prior to competition.
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Iron and chalk.
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2006/12/02, 01:34 PM
Message deleted by moderator due to unsuitable content for this board.
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2006/12/02, 02:24 PM
Good luck wrestler....I spotted a female powerlifter competing in a bench press contest. Very close friend...anyway, she was the same way, wanted to 'get her hands around some heavy weight' but knew better. She won her class by the way.
Again, best of luck and keep us posted...
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Quoting from wrestler125:
Last day of lifting yesterday. I would normally like to have my hands on heavy weight close to competition, but my body is telling me no.
Since the real dieting is begining now, I started glutamine supplementation, 20g per day. This is to minimize any lean mass loss and also to help with glucose levels since I am on a low carbohydrate diet.
The goal here will be that "initial" weight loss experianced on low carb diets. Every gram of glycogen is suspended in 2.8 grams of water, so I will be losing a lot of water as I deplete glycogen stores. Advantage is that I can carb load and induce glycogen supercompensation prior to competition.
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Maximus from Gladiator....Strength and Honor!
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2006/12/02, 01:50 PM
By the way...nice journal.
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Maximus from Gladiator....Strength and Honor!
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2006/12/02, 10:21 PM
Thanks Ron, I appreciate it. Hopefully my handler will be as in tune as you.
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Iron and chalk.
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2006/12/04, 08:03 PM
this applies to everyone actually, its a full day seminar with some great speakers.
just go to www.hamerstrength.com and click on the link to the 2007 Strength Symposium. it should be really tight.
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2006/12/04, 08:01 PM
hey wrestler, you should look into coming out to a seminar that the S&C coach has set up at my school. Its in feb so its still a ways away but ill give you the link.
Oh, and i think you will dominate your weight class... good luck bro.
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2006/12/04, 05:13 PM
Monday 12/4, 5 days out
4pm, weigh in after 5 hour full fast: 152.1 lbs
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Iron and chalk.
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2006/12/05, 11:22 AM
I am such an idiot :big_smile:For a minute there, I thought that you were talkin about bodybuilding, remembering the post title "pre contest preparation" and you talkin about cutting and preserving lean mass. I was like no freakin way Steve's doin a bodybuilding show! :laugh:
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/12/05, 06:03 PM
haha... that would be funny. steve, you look a little too pastey for a bb contest... hahhahahahahahhahahahahahaha
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2006/12/05, 06:31 PM
Is this a BB forum? C'mon now aaron, stay on top of things.
For those that are wondering, I am competing in the 2006 USAPL Push/Pull National Powerlifting meet. I am competing in the 148lb weight class, and look to win the meet with a 255 press and a 445 dl.
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Iron and chalk.
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2006/12/07, 03:04 PM
12/5/06 144.4lbs
12/6/06 142.8lbs
12/7 2000mg of sodium prior to 3pm. All sodium cut out after this time. Beginning mild carbohydrate restriction.
I'm close enough that I should actually weigh in fairly hydrated and without completely destroying my glycogen stores. This makes me happy since weigh ins are at 3pm and competition starts at 5pm.
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Iron and chalk.
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2006/12/07, 03:25 PM
Good luck! Remember to use your tanning stuff and oil up! Have you been practicing your poses?:angry:
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2006/12/07, 04:08 PM
lmao...you naaaaasty...
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2006/12/08, 06:23 PM
12/7/2006 10pm weigh in: 158
Water cut at 11pm.
12/8/2006 1:15pm weigh in: 149.8
This means I'm having dinner.
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Iron and chalk.
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2006/12/10, 08:52 PM
Yea, I used wraps and pulled them tight as hell on my second and third attempts. Unfortunately it is the tendon that connects over the thumb and palm, so the wraps didn't do much other than make sure it didn't happen again.
Took a spike shooter and used lots of ammonia. Unfortunately towards the end of the competition dizziness was setting in and I was having dizzy spells, so I dropped the ammonia before my last deadlift attempt.
I'm glad I won, don't get me wrong, and the national title feels great. But I think I could have done better.
Fortunately, I don't have to bench press for a while now. Time to redo my training.
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Iron and chalk.
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2006/12/10, 09:46 PM
thats frickin awesome dude. congrats! keep us updated on your new training.
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