Off-label: Oxymetholone

       Oxymetholone - commonly known as Anadrol, Anapolon, A-bombs, and a few other names - is widely considered one of the big guns in the world of AAS. It was one of the early anabolics used widely in medicine  and caught on in the sporting world quickly for one reason: the stuff works like magic. If you are familiar with doping in sports you are familiar with the classic description of 'drol as a powerful and fast acting strength and size booster that comes with alot of water weight and side effects. And minus a few misconceptions, the popular idea of the drug is fairly accurate. But there is an element of mystery behind oxymetholone also. Partly this is because of the almost mythic status it has obtained as strength and physique athletes sing the Ballad of the Gainz, but in part it's also due to the misconceptions being cultivated and maintained in the pupular dialogue. In this short post I want to list and address a few things that contribute to the confusion. Some of these are flat-out myths, while others are areas we don't fully understand yet. As a reminder let's keep in mind this is for educational purposes and is not meant as a guide or as advocacy for the use of illicit ergogenics. My aim is to educate only, and as this is a topic of frequent debate both in the world of atheltics and the world of physiology research it fits in nicely here.

1. Oxymetholone converts rapidly to estrogen. False. So false. In fact oxymetholone cannot interact with the aromatase enzyme at all, and thus it cannot be converted into estrogen in any amount or at any pace.

 

2. Oxymetholone is not suppressive to the HPTA. Another myth. It clearly disrupts the HPTA heavily, as evidenced by the numerous studies in which it does precisely that.

 

3. Oxymetholone is a xenoestrogen. It's been noted that oxymethelone bears some structural similarity to estradiol and therefore hypothesized that it may possess inherent estrogenic qualities by stimulating the estrogen receptor itself instead of by converting to estrogen via aromatization. While this would seem to explain some reports of side-effects and treatment of them with selective estrogen receptor modulators literature on the topic is conspicuously absent. To date no substantial evidence has surfaced that indicates oxymetholone has any binding affinity for the estrogen receptor, although studies examining metabolites have not examined this in depth and further study is needed to rule out the possibility of estrogenic metabolites of the parent drug.

 

4.  Oxymetholone is a progestin. Another hypothesis lacking evidence at this point. There are no examples in the literature that I could find showing clear evidence for progestagenic activity.

 

       So how do we explain the side effects and the case reports and the popular folklore? The short answer is that right now we don't. Explanations range from a rumor-driven placebo effect in the doping community to alterations of glucose metabolism to metabolites with novel actions. We need to keep studying to find out.

 

      

 

      

 

 



Take It On Faith

       Hi everyone. There has been a recent lack of material as I've been fairly busy. But I'm going to be writing this weekend and busting my ass (which I built without a dozen glute accessory lifts by the way) to get quality material up here to satisfy your science jones. For now, here is a quick diatribe on a thought that has been occuring to me lately:

       Evidence and observation are meaningless when in opposition to a position based soley on faith. Read that a few more times so you can marinate in how depressing that is. Nothing you say in a situation like that matters unless you agree with the faith-based position and there is no point in even trying to have dialogue. It's analogous to playing chess with a pigeon. You can play however you want but the bird will knock the pieces over, shit all over the board, and strut around like a champion regardless. It is my opinion - based on evidence and observation (see what I did there?) - that it's better to refrain from dialogue in almost every case unless you know the other party or parties have a willingness to truly examine the topic. Your conversations with the gym bros, the gurus, the soccer moms on the juice diet, and the athletes doing things the way they did them a hundred years ago are likely not going anywhere and you would save time and frustration to simply do your thing and leave others to theirs. Let me explain.

       If someone doesn't value logic then what use is employing logic to persuade them? If they don't value evidence then what evidence could possibly be meaningful to them? If they cannot or are not willing to offer a tenable defense of their position or entertain yours then what position could you expect to take which would sway them? 

       This was one of the first lecture topics I sat through when getting my graduate education in physiology. I had heard various permutations of this quote many times, but my professor felt strongly about it and made us listen for 90 minutes as he laid out the way things are for us. He told us that while we might value logic, evidence, and common sense this sentiment is hardly universal. As a scientist with a background in both lab sciences and field work, it is easy and tempting for me to assume that observation and evidence are the norm and that people typically form beliefs based on reason. But that simply isn't always the case.

       Especially in the realm of health and human performance there is still a strong element of faith for some. You can't out-logic faith or provide evidence from the field/lab strong enough to counteract devotion to dogma when someone has already decided what they'll believe no matter what. Data won't matter. Results won't matter. Your experience won't matter. Unless they support the faith. The point is there must be an openness before there can be a dialogue.

       Understanding this and that it isn't your life's purpose to convince every single person, is freeing. You can't and don't have to save everyone - particularly if they don't want to be saved. I'll leave you with a quote from Mike Kidd, my early coach and mentor: "What someone else thinks doesn't hurt YOUR total."

Some Pep in Your Step: Are Peptide Drugs the Future of Doping?

       If you watched the Winter Olympics this year you probably sat through dozens of TV segments detailing the nightmare that is doping. The fact that this nightmare is a fantasy having very little to do with actual doping is laughable, but we won't be discussing it today. Instead we'll take a look at one of the monsters from the current doping nightmare model being spoon fed to the public: peptides.

       During the Olympics peptide drugs were both lamented and praised as the "next big thing" in doping, and following the games Average Joe Juicehead has decided he must have this new toy. Forum discussions are overflowing with references to poorly written articles by drug dealers seeking to cash in on the trend. Bros the world over see this and begin clamoring for this undetectable drug that is supposedly going to change the game, and they are pumping their misunderstandings back into the discourse as quickly as their gurus can come up with new sermons. But the discourse isn't limited to the inevitable herd of idiots. The serious doping community - comprised of elite athletes, coaches, physicians, and scientists - is paying attention as well. And while the discussion among these folks is evidence-based and the science is applied by professionals the rest of the scientific and sporting communities are left largely in the dark, preferring to avoid the ethical pitfalls of getting involved with such a taboo.  The result is the normal mixture of guruism, confusion, broscience, and nuggets of good data so familiar to those seeking to study such matters informally. The consensus is that peptide drugs are the future of doping. But are they? Yes. Definitely yes. But not in the way you imagine.

       You see, peptide drugs aren't new. They've been around longer than you have, and they've been in the drug stacks of athletes since their inception. A peptide is simply a group of amino acids bound together to produce a chain. For the science-minded note that the carboxyl group of one amino acid will bind covalently with the amine group of the next amino acid in the chain. The resulting polymer can take on many roles. Some act as hormones, and these are the ones that interest us today. Notable peptide drugs include insulin, IGF-1, growth hormone, and the various growth hormone releasing peptides. As you see, peptide drugs have been around. Insulin and GH transformed bodybuilding in the 1980s and 1990s but both were in use before that. GHRP was discovered in 1976, and was immediately noted for its ergogenic effects. It's difficult to call something the future when it's been making waves since the era of free love. At the same time, understanding has improved, accessibility is exponentially greater, and the information age has made doping secrets into reality TV. So while peptide drugs are long-established their popular use is relatively recent. Let's take a look at the big names in peptide doping, and summarize each.

• Growth Hormone: Just about everyone is aware of GH. Arnold and his contemporaries were harvesting it from cadavers and synthetic GH was responsible for many of the conditioning changes bodybuilding underwent in the 80s. Outside of physique sports, it has gained a following as an anti-aging medicine, rehab aid, and fat loss aid. While its anabolic effects are debatable and its benefits as an ergogen are exagerrated GH remains popular and will continue to have a place in doping because of its other effects. This link does a good job explaining things. http://bjsportmed.com/content/37/2/100.full
• Insulin: There is a lot of debate on how insulin acts as an anabolic, but it clearly does. One one side, it is claimed that the anabolic effect is due to inhibition of proteolysis (http://www.ncbi.nlm.nih.gov/pubmed/16705065) while the other camp promotes the idea that protein synthesis is stimulated by insulin when sufficient levels of amino acids are supplied(http://www.ncbi.nlm.nih.gov/pmc/articles/PMC295560/). Insulin is also the most dangerous peptide drug, and it has the distinction of being the only hormonal PED that can kill you via a direct action of the drug. Too much insulin can result in insulin shock, potentially driving glucose levels down low enough for you to lose consciousness and incur brain damage. I'm not trying to be alarmist here. I am generally fairly pro-doping. But danger is danger, and risk from insulin use absolutely must be acknowledged. Oddly, however, this drug is available over the counter in every state in the USA and in most other developed countries. In fact all the drugs below are completely legal to buy, possess, and use in most countries.
• Insulin-like Growth Factor 1: IGF-1, so named for its similarity to insulin and its ability to interact with the insulin receptor, is a major driving force in growth and development and mediates the growth effects of GH by stimulating proliferation and differentiation of satellite cells. GH stimulates its production in the liver and other tissues secrete specific types as well. There are multiple variants, and the functions are simply too many to list in a concise summary. http://mp.bmjjournals.com/content/54/5/311.full
• Mechano Growth Factor: MGF is a synthetic variant of IGF-1 which mimics (or nearly so) the action of IGF-1 Ec, the variant produced by exercising or severely stressed muscle tissue. It acts in a regenerative and growth-promoting capacity in local tissues. This is the peptide grabbing the headlines, as it's been revealed that many athletes in the recent Olympic Games were using it both as an ergogen leading up to the events and as a rehabilitative aid for injuries sustained during competition. I will avoid dropping names, but I can tell you that some very prominent athletes are practically marinating in MGF. http://bjsm.bmj.com/content/39/11/787.full
• Growth Hormone Releasing Hormone: GHRH is pretty straightforward. It interacts with the anterior pituitary to signal release of GH. (http://www.clinchem.org/content/36/3/415.full.pdf+html) The synthetic analog CJC 1295, also called Mod GRF 1-29, is modified via a process known as bioconjugation to extend active life. It is an effective GH releaser on its own (http://press.endocrine.org/doi/abs/10.1210/jc.2005-1536) but works synergistically with Growth Hormone Releasing Peptides (discussed below) to produce GH pulses of greater magnitude than is possible with either alone.  http://europepmc.org/abstract/MED/8421084
• Growth Hormone Releasing Peptides: GHRPs are growth hormone secretagogues acting separately from Growth Hormone Releasing Hormone on the pituitary gland and hypothalamus to initiate secretion of GH. For decades, the mechanism of action was unclear, but we now know these drugs mimic the action of ghrelin, most well-known for it's regulation of hunger. The most common growth hormone secretagogues taking peptdide form are GHRP-2, GHRP-6, ipamorelin, and hexarelin. Each has unique aspects.  http://link.springer.com/chapter/10.1007/978-1-4612-2396-2_11

       As evidenced by the linked literature peptides are well-established in both the scientific community and the doping community, with a long history of use as ergogens in both clinical and sporting settings. Their actions do not rely on androgens, making them valuable additions or alternatives to androgen-derived steroid drugs in circles where use  of ergogenic aids is common. Many of the side effects associated with steroids can be avoided with peptides, many peptides are legal, and increasing connectivity via the internet makes access increasingly easy for would-be users. Concurrently, advances in our understanding and technological ability will lead to continous improvements in both quality and use of these drugs. All these factors make peptides the force they are today, and will continue to contribute to their popularity in the future.

Estrogen and the Male Athlete

       Estrogen is always a popular topic in the sports and fitness crowd. As usual I see mostly misinformation when I read about this topic in the media or see it discussed. People know it as the primary female sex hormone, but seem not to know much about what else it does. They don't seem to know quite what to make of it and what difference it makes to a male anyway. That's a shame because this hormone does a lot of interesting things.  Before we start, let's note that this isn't the final word on estrogen. Endocrinology is a massive and constantly evolving field. We know much more this year than we did last year, and next year we'll know even more, but we have just scratched the surface. There is much more we don't know, aren't sure of, or can't prove. Yet. Always remember science is fluid. So let's talk about estrogen and what effect it has on you as a male athlete.

       There are three primary types of estrogen - which is a steroid hormone just like it's counterpart testosterone - in production in the human body. Estrone is the most prevalent form in aged women, who are in or have experienced menopause. Estriol, the weakest form in terms of potency, plays a major role in pregnancy (as does a fourth estrogen, estetrol, which is only produced during pregnancy). Estradiol, the beta form of estrogen, is both the strongest estrogen in terms of potency and the dominant form for the bulk of a woman's reproductive years. It is this form that concerns us today, as this is the dominant form in men as well.

       First, we'll briefly summarize why you need estradiol. In addition to it's role as a sex hormone, there are many roles of estradiol in the male system as well. It exerts effects on the development of brain, lung, reproductive, and vascular tissues; supports immune function; regulates mood and libido; interacts with other anabolic processes to regulate tissue accretion (fat, muscle, wound healing); and confers some protective benifits to the cardiovasular system. Note that physiologically normal amounts of estrogen are being discussed here. In normal men, normal levels of estrogen carry on the functions above. Problems arise when levels are outside the accepted normal range of ten to forty picograms per millileter of blood.

       Significant elevations of estradiol are known to be risk factors in a variety of conditions. Rather than explain each condition and how estradiol is involved I'll make a simple list of conditions with proven links to estradiol elevations. For further reading I can provide interested parties with references.

• Stroke: Data suggest increases in stroke risk with elevated estradiol levels. In elderly men risk can double. (Abbott RD, Launer LJ, Rodriguez BL, et al. "Serum Estradiol and Risk of Stroke in Elderly Men." Neurology. Feb 2007)
• Heart Attack and Coronary Artery Disease: Data going all the way back to the 1970's indicate elevations in serum estrogen are risk factors for heart attack in men. Subsequent studies have confirmed this countless times. If you search for "estradiol and myocardial infarction" in any database, you'll get page after page of nearly identical studies. This is among the most replicated results in literature that I'm aware of. (Phillips, "Evidence for Hyperestrogenemia as a Risk Factor for Myocardial Infarction in Men." The Lancet. July 1976; Mohammad et al. "Serum Levels of Sex Hormones in Men with Acute Myocardial Infarction." Neuroendocrinology Letters. 2007; etc) Estradiol is also seen as a risk factor for vascular throboses, or blood clots. (Philips, Pinkernell, and Jing. "The Association of Hyperestrogenemia with Coronary Throbosis in Men." Arteriosclerosis, Thrombosis, and Vascular Biology.)
• Atherosclerosis: Estrone has been implicated here as well. (Dunajska K, Milewicz A, Szymczak J, et al. "Evaluation of Sex Hormone Levels and Some Metabolic Factors in Men with Coronary Atherosclerosis." Aging Male. Sept 2004) Estradiol remains a risk factor in the data as well though. At this point it's effect isn't clear, and we can't say for sure estradiol is a direct influence or an indirect one, affecting atherosclerotic processes via lipid changes. But high estradiol correlates with risk certainly. And more needs to be done to elucidate its role.
•  Peripheral Artery Disease: High circulating levels of estradiol are associated with increased instance of PAD as men age. (Tivesten A, Mellstrom D, Jutberger H, et al. "Low Serum Testosterone and High Serum Estradiol Associate with Lower Extremity Peripheral Arterial Disease in elderly men." Journal of the American College of Cardiology. Sep 2007) 
• Chronic Inflammatory Issues: there are alot of these, and high estradiol shows up regularly in the blood work for male autoimmune patients and those with other inflammatory diseases. Rheumatoid arthritis springs to mind, as does Crohn's disease. Here is one example: "estradiol correlated strongly and positively with all measured indices of inflammation." (Tengstrand et al. "Abnormal Levels of Serum DHEA, Estrone, and Estradiol in Men with Rheumatoid Arthritis: High Correlation Between Serum Estradiol and Current Degree of Inflammation." Journal of Rheumatology. 2003)
• Prostate Cancer: Estradiol is emerging more and more as a risk factor here. See my post about Testosterone for more reading in this area.
• Psychological/Neural/Mental Issues: as estrogen affects the brain and is strongly involved in mood, libido, and spatial reasoning, elevations can have a variety of effects in these areas. Mood swings, altered tolerance to stress, suppressed libido, and difficulty with spatial reasoning have all been noted in the literature or reported in case studies. One of the more studied effects is depression. This just about sums it up: "Depression in men is accompanied by a high production of estradiol..." (Vogel et al. "Roles of the Gonadal Steroid Hormones in Psychiatric Depression in Men and Women." Progress in Neuropsychopharmacology, Issue 4, Volume 2. 1978.)
• Metabolic Syndrome: This is pretty well known. Elevated estradiol correlates strongly with obesity, and can modify fat accretion rates and patterns. Obesity itself correlates strongly with increases in aromatase and thus even more estradiol production. Nifty little vicious cycle huh? While most data indicates little or no direct effect of estradiol on insulin sensitivity, this cyclic action has been described in numerous instances as an adipose promoting chain of events. Insulin action can be indirectly affected in this way. There is still much to learn in this area, but it is crucial that we recognize estradiol and it's relationship to other hormones as a part of the increasingly complex foundation of metabolic syndrome. (Cohen. "Obesity in Men: The Hypogonadal-estrogen Receptor Relationship and its Effect on Glucose Metabolism." Medical Hypotheses, Volume 70, Issue 2. 2008.)
• Gynecomastia: This is another one most people are already familiar with. Elevations in estradiol can lead to growth of breast tissue in men, as the hormone interacts strongly with receptors in the mammary glands.
• Hypogonadism: The last one on the list is yet another commonly discussed issue. Estrogen is highly suppressive to the Hypothalamic Testicular Pituitary Axis, and elevations can lead to decreases in the production of testicular hormones. In men using hormone drugs, suppression is already an issue, but estradiol elevations make it worse, and may contribute to difficulties in recovering when ceasing use of the drugs.  

       Considering that, many men who look into estrogen-related issues, especially those concerned about increases due to steroid use, become somewhat obsessed with estrogen. It is common to find individuals in these groups who are actively trying to eliminate estrogen or reduce it as much as possible. This is not a solution. Low estradiol carries its own set of problems. Remember it is needed for normal processes to carry on. Bear in mind also that physiologically appropriate levels correlate with increased health in many ways, including neuroprotection (up to and including Alzheimer's patients) and enhanced bone regeneration. It should go without saying that eliminating or heavily suppressing a hormone with such important tasks can cause all kind of issues. Here is a list of the more commonly reported issues related to low estradiol. I won't go into the studies as much here, as symptoms vary strongly, and the data is mostly case-studies.

• Low libido
• Aching joints
• Bone mineral loss
• Low immunity
• Itching and increases in allergy activity
• Altered mood
• Altered sleep patterns
• Short-term memory difficulty and general "brain fog"

        Since both elevations and dramatic decreases in estradiol are problematic, the logical solution is to maintain appropriate levels within the physiological range. If you use hormone drugs for performance enhancement purposes or for hormone replacement therapy, it is important to keep an eye on your bloodwork to ensure everything is ok. Always communicate with your healthcare providers to ensure an understanding of needs and risks exists. And always be aware of how your lifestyle and related factors may be affecting your body. Stay safe everyone.

      
      

Gains are fun! Training isn't always.

       Today I don't have any hard science for you. That's coming soon, so check back regularly if you are waiting on an explanation of the controversial Thoracolumbar Sling (it's not controversial to biomechanists and strength coaches - just to the internet and its crew of pseudo-intellectual semiscientists - but we'll get into that later). Today we're talking about work and fun.

     A thread in a facebook group I'm in got me thinking about the need to base training on performance needs rather than how enjoyable the training is. There is an idea held dear in some circles that everyone who works out should be having fun first and foremost and that discipline and results should take a back seat to enjoyment. This has bled heavily into the field of nutrition as well as dietary flexibility has become the cause du jour. But it's the wrong attitude if you expect success in sports.

     Don't take this as an attempt at machismo or stoicism. I'm not against fun at all. In fact, I love what I do. I love my sport and my job and can't think of a better way to grind through life than by hanging out with fantastic athletes and lifting heavy things over and over. But I'm flabbergasted by the idea that if your training isn't always fun it's missing something. Articles abound extolling the benefits of this or that exercise, imploring you to add more and more variety to your ever-expanding exercise selection. This, supposedly, will keep things fun and fresh while covering all your needs more effectively than a less varied routine can. After all, seeing how many movements you can gain proficiency in and constantly changing training elements is more exciting than slogging through another session of heavy competition drills. If you exercise for general health and have no specific goals then this may be for you. As far as non-athletes are concerned there is something to be said for covering the work with a bit of light fun. Moving and exercising is the end goal rather than the performance adaptation being held paramount. Simply going to the gym and doing some work is beneficial to health, and enjoying it might make casual exercisers more likely to stay with it.

     But I'll be very clear to the athletes in the audience. If you try this as a way to stay sport-ready, you will fail. Not a little bit. Miserably. You will get crushed into oblivion by a competitor who wants nothing more than to beat you. This individual would rather succeed than get an "epic training sesh, bruh." Fun in training hasn't been considered. It's all about the present competition and whether preparation has been adequately undertaken. Athletes who can't achieve this mindset don't tend to fare well. As my coach and mentor is fond of saying, "step up or get stepped on."

     The fact is that searching for variety and requiring fun, regardless of the intent, are great ways to avoid the hard and repetitive training that actually makes you better. You can get wrapped up enough in recreation that you become lax in the overall discipline and specificity of your training. It's the job of your coach to call you out on this bullshit and make sure the work you do has purpose. Let me know when they add lateral raise dropsets with band tension and a 20 degree lateral lean to the powerlifting total. And we can do all the circuits you want when they add a CrossFit round to pre-judging at bodybuilding shows. Until then, you're better off spending your time and effort on things that are relevant, even if they don't leave you ecstatic. Let's forget the nonsense. We came to the gym to get better. If that means a workout is difficult and unpleasant, so be it. If that means additions or subtractions to training, make it happen. If it means training more or less, do it. If it means selecting different movements to train with... you get it.

     Those of you who read my training logs know how mind-numbingly boring some of my workouts are. I do what's needed and no more. I follow this rule for all my athletes. Training doesn't have to be exciting. It has to lead to improvement. There's nothing wrong with training in a recreational fashion if if meets your needs and wants but if you have any serious athletic aspirations you need to divorce yourself from the idea that it's just for fun. It's a tool. A means to an end. A way to achieve a goal. And sometimes it isn't fun. But you know what is fun? Setting a personal record, achieving the best shape of your life, placing or winning at a competition, losing the weight, fixing the health issues, or getting the girl/guy. Have fun - yes have fun! - but remember what you're in the gym for and do what you need to do to make it happen. I can guarantee the way forward lies in the work and discipline shown by the successful competitors -not in the fun you'll have in a workout you won't even remember next week.

HMG: a primer

     Much has been and will continue to be said about hCG, or human chorionic gonadotropin. This pregnancy hormone produced in the placenta has been used in fertility treatments, anti-aging medicine, testosterone replacement regimens, doping, and weight loss scams. Its many off-label uses have lead to perfusion into a wide array of areas, and if you are involved in a strength or physique sport, or any elite sport you've likely at least heard of it being used to prevent testicular disruption from anabolic androgenic steroids. But you probably aren't as familiar with hMG, which is a similar hormone (actually a set of hormones) that, for the purpose of fertility and testicular health, has some interesting aspects that many consider superior to hCG.

     Human Menopausal Gonadotropin, or hMG, is a mixture of gonadotropins secreted by menopausal and post-menopausal women. This life stage tends to include hypergonadism and thus lends itself to the creation of a virtual biological gonadotropin factory. The primary gonadotropins in vertebrates are luteinizing hormone (LH) and Follicle Stimulating Hormone (FSH) and both are present in large amounts in HMG. HCG may be in the mixture as well in some cases.

     At this point, if you are familiar with male enocrinology, you'll understand why hMG is so valuable for men with secondary hypogonadism (testes can function but brain isn't sending the signal)or who use endocrine-suppressing steroid drugs. LH stimulates the production of androgens in the testes and FSH stimulates sperm production. While hCG mimics LH and doesn't directly stimulate sperm production, hMG is the real thing. It exerts a direct impact on both androgen production and sperm production, making it an effective fertility drug in most cases and providing an excellent tool for men wanting to maintain not only testicular function but fertility while using steroid drugs.

     As with hCG, though, there are concerns for sensitivity with administration in large regular doses.  Too much for too long will have a deleterious effect, desensitizing target tissues to the gonadotropins and reinforcing the negative feedback loop creating the suppression in the first place. Men seeking to use this as a fertility aid or as a replacement for hCG need to consider the other classic hCG issue with hMG as well: aromatase. Aromatase production will spike in response to the pulses of gonadotropins, adding elevated aromatase levels to the mixture of potential problems.

     In summary, what is hMG? It's a stronger gonadal stimulant than hCG, enhancing both testosterone and sperm production. It has the same uses and carries the same potential risks. Please take it upon yourself if you choose to use illicit PEDs to educate yourself so that risk can be minimized and health optimized. It's not just your performance at stake. You have to live with your health forever, so treat it accordingly.

An Example of Meet Week Prep

       I've been asked quite a bit what my final week before a meet looks like. So as the opening competition of my 2014 season approaches, I want to take the opportunity to put up a basic outline of the things I do during the final week of prep, at the end of training or even after training is over. This is my final prep timeline for this year's WABDL North American Championships, where I'm cutting weight to hit the 125 kilogram class. There will be a 24 hour weigh-in.

1. Monday: hit BP opener for a single, squat (light) to keep the lower body from tightening up into an unusable coiled mass, and do a little barbell rowing; water consumption increased by 50%.

2. Tuesday: PNF and soft tissue work on biceps, triceps, shoulder girdle, and T-spine.
   
     *Proprioceptive Neuromuscular Facilitation

3. Wednesday: depletion training to begin my weight cut

4. Thursday: depletion day 2; cals at maintenance, carbs at 150 g. Recovery walk in PM.

5. Thursday at dinner, reduce fluid intake to sipping on water; afterward suck on ice chips and sip herbal tea.

6.  Sleep if possible. Probably not though because I'll be essentially camping in the bathroom epitomizing the concept of the over-active bladder.

7. Weigh at 5 AM, 6 hours out from checking in at the meet. Hit the steam room and take a walk if needed. Monitor weight every half hour until target is hit, sucking on ice chips to keep from over-dehydrating. Continue to monitor until I check in.

8. Check in at 11 AM after vacating the bladder and bowels.

9. As close to 11 AM as possible, start drinking gatorade and eat an easy to digest breakfast; over the course of the day I'll have a gallon of gatorade, a gallon of water, and as much food as I can eat for the rest of the day.

10. See chiropractor and neuromuscular therapist. Adjustment, soft tissue work, and mechanical analysis.

11. Bed early.