I’m part of a bragging rights lifting competition at work, and I was wondering how I should train/rest this week to prepare. The competition is this Friday. The lifts are mainly based on bodyweight, or percent of bodyweight(I didn’t make the rules).
They’re not anything new to me- I’ve been training them for a few years, but I’ve never done them all on the same day to failure. I expect to be in the 180lb class. The lifts are: (my expected numbers)
-Bodyweight bench (12-15)
-Bodyweight squat (20-25)
-Pullups (16-20)
-Half bodyweight straight bar curls (12-15)
-Half bodyweight standing MP (12-15)
What should I do this week? Dry run through a few cycles of all the lifts today and Wednesday, and rest till the competition Friday? Lift only Monday and rest till Friday? For the past month or two I’ve been doing a 5 day split of quads, chest/shoulders, back, hams, arms.
Oh, and I’ve already got the Workout Fuel, that’s my secret weapon 
Oh, forgot to mention, the weight classes are in 10lb increments and round down (184lbs would be in the 180lb class). I’m shooting for 184lbs, to get the most bang for my buck. Weigh in is at 7:30, and lifts start at 4:00. Just to make sure I don’t miss weight, I will have a real small breakfast (I get up around 6). I take it I should just load complex carbs after that all day?
It’s kind of late for anything training wise, just don’t do much in the gym until the competition. Maybe some light bench and squat work and get lots of rest all week.
What’s your weight now? Is there any benefit to going below 184 or is 176 = 184?
Thanks for the info. I wasn’t planning on doing much aside from maybe getting used to doing everything in the same day. I’ve never experimented around with how many rest days it takes to get to full capacity. It’s probably longer than I think.
Weight this morning was 185, but 3lbs of that or so is water weight from salty food on the weekend. I wouldn’t get any benefit unless I got down to 174, which would put me in the 170lb class.