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Old 05-01-2006, 03:08 PM   #1
Eric Kunisawa
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Today's Monday and I'll be competing in a deadlift challenge on Saturday. I've been practicing my DL for the last few weeks, but how should I plan my week with regards to workouts and nutrition so I have the best chance of hitting my goal on Sat?

KUNI
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Old 05-01-2006, 08:38 PM   #2
Rory P. Duane
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Do you have to make weight for competition?
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Old 05-01-2006, 10:38 PM   #3
Eric Kunisawa
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No, but I am trying to drop a few pounds so I can lift 10 lbs less than I did when I had to set my PR for the comp. Just trying to stay perfectly in the zone and eat lots of salads.

Anything else I should be doing?
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Old 05-02-2006, 04:47 AM   #4
Don Stevenson
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With only 4 days to go avoid any more heavy workouts.

Some 80% singles for the next couple of days and then a real light day the day before (70%) to keep in the groove.

Make sure you are getting plenty of rest and don't do any high rep/metabolic workouts between now and then.

At the comp, arrive early, know your weigh in times and what the procedures are for lifting, warming up etc.

Have all your gear packed the night before etc.

Know your opener and how you are going to warm up. Be prepared to modify your opener if you feel good or bad on the morning.

What are you aiming to pull and what weight are you?

Good Luck!!
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Old 05-02-2006, 09:44 AM   #5
Eric Kunisawa
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80% singles mean 80% of my body weight x1, right?

Last time I did 23x 190lbs. That was practically my first time doing the deadlift, but I'm shooting for 40 on Sat. It's a lot and I've never done it (or come close) before, but I think I'll somehow be able to do it.

So, are you saying I shouldn't go for my goal today? Maybe just some squats to keep my legs warm?

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Old 05-02-2006, 11:26 AM   #6
Mike Minium
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Eric,

80% (or any percentage) usually means 80% of your 1RM (1-rep max).

Mike

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Old 05-02-2006, 04:46 PM   #7
Don Stevenson
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Hmmm hang on this sounds like a different type of contest to what i was expecting.

Normally a contest is to find your 1RM. Am i right in assuming that the aim in this comp is to do as many reps with bodyweight as possible?

If so then your prep strategy is going to be different.

If thats the case then don't ahve an attempt at a PB this close. Do 2-3 sets up to 50% of your max and then call it quits.

The day before the comp, no more than sets of 5 reps and i would probably just rest.
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Old 05-02-2006, 10:51 PM   #8
Eric Kunisawa
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Yep, it's a body weight x max reps comp.

I'm taking the rest of the week off except for some light cardio and a few reps just to keep my body familiar with what the weight and form should feel like.

Sounds like I'm on the right track.

Wish me luck!
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Old 05-04-2006, 06:23 AM   #9
Craig Van De Walker
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Be careful in the later reps on contest day remember to keep your lower back stable when you get tired!

Think big breathe, big tight torso, neutral spine.

I am saying this only because I have seen the tendency for people to start high rep DL sets with good back position and have the lower back round progresively as the reps pile up.

Multiple reps of loading the back in a rounded (flexed) position leaves you vulnerable to disk injury. Not to scare you but just be aware, don't round when you get tired!
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Old 05-04-2006, 01:48 PM   #10
Eric Kunisawa
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I have a tendency to round...but I'l just going to do the best I can with proper form. I can't afford an injury like that.
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