FIRST…IRONWARRIOR great squat day the other day!! i cant believe i didnt say anything earlier, lol. In my opinion maintaining the bench will be tricky lol. I would say to keep at 80%-90% of your 1RM without trying to single out or re-max. That shold do good. going for the 405 squat?? haha join the club 
haha thanks for the props!! and i agree with Pipes, 80-90% without remaxing will be good…if your going to concentrate more on 1 lift than any others, go 110% on that lift, but just maintain and still hit the others hard, just not insane…its a balancing act really haha, but its all about experience…honestly, you just need to figure out what works best for you, and what doesnt, and how your body reacts to certain things, such as rest, time off, and all that other stuff…in the meantime, just keep hitting the weights hard, and experiement with different things just as your doing…if you do only one thing, you will only limit yourself…so keep up what your doing…and as i said 90% of this is Mental, keep the right attitude and everything will be all good…
IronWarrior
heyy guys whats goin on…just got back a little while ago from doin deadlifts…had a bit of a shitty day but its ok…after doing a max effort squat with 455 (most ive ever done), only pullin 500 today was ok…not GREAT but ok…there really arent any numbers to post, just as i said, i worked up to a 500lb deadlift…
after this comp im going to go to a conventional deadlift, i think this “sumo” style has hit a serious wall, it worked for a while but im done with it after this comp…i know i get much bigger numbers with conventional if i work on it, so im pretty pumped to start workin on that after the comp…
IronWarrior
You should cruise around the “Started a Powerlifting Club” thread in physique and performance photos. Hanley and Jonathonsucks talk about alternating their stances or something to help with the Max Effort comp lifts. Im not exactly sure how it is but you shold check it out if you get time. Them two are full of useful PL info
hey guys thanks for the advice!
keep the thread alive lol.
so how many more days for the comp ironwarrior?
Working on it alocubano! Ironwarrior is MIA so close to his competition…lol
well i got today and friday as my last 2 workouts, than next week is my off week, and next saturday is the comp…im pretty pumped…getting anxious though, next week its all ill be thinking about obviously haha…i cant wait for it…my goal is to get a 1300 total, 500 squat, 300 bench, and 500 deadlift…thats my goal, anything more would be great also!
i pulled 515 in january but for some reason im not feeling to confident in my deadlift though?? felt like shit last friday and barely pulled 500, but im sure when comp day comes around the adrenaline will be flowing strong and shit will fly off…i get pretty amped on the day of the meet, so i think i should well…as long as this post stays alive and stays on the main page for Strength Sports ill be back to post pics and videos, as i said earlier, my gf is coming so she is going to take video and what not…so i should be able to post them all…
today is my leg day, its a deload day, but im going to work up to my opener, which will be 420 i think, so ill blow that up real quick today, than drop it down to 315 for 10, and 225 for like 15 or something…about 12 weeks ago i was doin conditioniting workouts and i was repping 225 for 25-30, no belt or anything, haha that 225 for 15 gave me flashbacks of those horrible days!! PAIN PAIN PAIN!!! but i love it = ) cant wait to do it again haha…
IronWarrior
haha nice nice…glad to see yor back there ironwarrior…You said not feeling confident on the dead, maybe order yorself some ammonia caps for the competition?? Figure take a massive hit of that shit before a lift take away all that second thoghts you got going. Too many reps there!! haha man anything more than 10 for me is just another means of suicide!! lol.
hahaha naa i dont need the ammonia, like i said, i get pretty amped up, the shot of adrenaline should do the trick…its a pretty big meet also, so lots of people, should equal lots of adrenaline! love it… today i did legs, my opener is going to be 420, i did that today like it was nothing…i think 500 is going to be hit at this meet, but only time will tell!!
IronWarrior
you should go for 501 haha. i never really thought about taking a whole week off for a comp. have you done it in the past
[quote]alocubano1110 wrote:
you should go for 501 haha. i never really thought about taking a whole week off for a comp. have you done it in the past[/quote]
I know how you feel alocubano, I CANT take off an entire week. Just the lack of lifting eggs on me. I get nervous because whenever I take an entire week off, getting back in is hard cause im not used to holding the weights at all after that week. I would do a deload day on Mon and then static holds of 110% on Wed if my comp was Sat. Whats your guys’ opinion on that?
yeah man. I’d be afraid of undertraining though I’m sure ironwarrior knows what he’s doing, and what works best for him. everybody is different.
I like what you described. I remember static holding 285lbs for like 6 seconds before getting 265 a while back.
nice man nice…whatever works!! I dont care how you do it, as long as it is safe and beneficial in the long run more power to you! (although i fround on PH and AAS cause i pride myself as a drug tested competetor as you two)
heyyy yea the week off works just fine with me…it gives me a huge week of rest, and to be 110% honest, i dont think lifting the week before is going to change what your going to do at the meet if u know what i mean?? if u trained hard were dedicated the 10 weeks or so before the meet, u can absolutely afforad that last week off…ill be heading to the gym everyday though to do some cardio, every morning im between 184.3-186.4, and i have to be below 181.75 friday 5pm for weigh ins…so ill go to the gym each morning around 9 to do cardio, again at night to do some cardio as well, very light cardio, 20 minutes, 13.0 incline, 3.5 speed…
i will also lower my carb intake and sodium intake as well just a little bit…i will also choose 1 day of the week to hit the weights super light as well…few sets of curls, tri pushdown, flys, super light squats, and tahts it…just enought to get a small pump and get out…maybe ill go for 505 = ) ill see how i feel on the day of the meet!!
IronWarrior
haha souds good ironwarrior…maybe the night before if yu must make some weight you could go over to a commercial gym and sit in a sauna. Last year I was on the wrestling team for my highschool and when a wrestling match was too soon to do a power hour and crank the temp in the room, we would go to the sauna down the road and sweat out water weight like that. Lowering sodium intake will be key for ya, smart looking. Maybe you could do a mini V-diet? Not sure, I was thinkin about doing that for a meet I got coming up soon if I need to
yea, im not gonna go to crazy, but i need to be careful…it sucks cuz for this federation weigh ins are 18 hours before the start of the meet…many other feds are 24-48 hours before the start of the meet, if that was the case i could just hit the sauna up big time, lose a ton of weight, get weighed in, and have almost 2 full days to regain all the water weight and nutrients i lost…
but unfortunately for this fed thats not the case…and what sucks the most is that weigh ins are 5pm friday night…and the meet startes saturday at 10am…so pretty much friday ill be starving myself if im too close with my weights, its really gonna fuckin suck…but the better i do with my diet/cardio for the days leading up to the weigh in, the less ill have to starve myself that friday…all in all, its a fuckin pain in the ass…
but ill get the job done…than its go time baby, cant fuckin wait…i get pumped up just thinkin about it! cant wait to post vids on here, lets hope they are filled lots of white lights and heavy weights!!!
IronWarrior
haha cheeta is back thank goodness!! Ironwarrior, yo got it man. I bet if you had to your ass wouldnt even eat until the morning of the comp! Im sorry for being repetitive on the fact of the comp date, but its saturday right?
Yes, Saturday May 31st, so not this saturday but next…and cheeta, i weigh myself every morning and im always between 184-186ish…as for the water, i drink 1-2 gallons everyday, so i know if i just cut down on my water consumption as well id lose a good amount of weight…im not too worried about…the only thing thats going to suck is not eating til that late at night, but its all good…ill sip on some protein throughout the day and what not…the meet im going to is about 3 hours from my house so im going to be staying at a hotel the friday, and they have a sauna there, i made sure of that! so if i think i need too i can hit that up, but i dont think its going to be a problem…the vids and pics will posted after my comp!! anyway, im heading to the gym now to do some sweet cardio…
IronWarrior
sweet cardio…are you trying to convince us its sweet or yourself? 
little bit of both actually haha…i really dont mind it to be honest…as long as i got some good tunes playing, i get in the zone pretty quick! did 15 minutes on the treadmill at 13 incline and 3.8mph, than did 15 minutes on the stairmaster, did 60 flights of steps, i was sweating like a fuckin animal, it was great haha…i always feel awesome after a solid cardio session! tomorrow morning im gonna head to the gym to do my deload on my deadlifts/back, and that will be pretty much all the lifting for me til comp day…
IronWarrior