2014

alright, let's do this.

long time coming, i hired a powerlifting coach!  i'm a terrible client to colin (from wonderful girlfriend to raging bitch, in seconds) and finding my own way was getting me results slower than desired.  one session deep into my program and my brain has already gone from wanting to be the strongest megan i can be, to wanting to totally crush all the 48kg wimps!

january was my last chance to fuck around and do what i wanted in the gym.  dropped in on an online competition with martha...


max rep bench press at 65#

and hit up the aau 'feats of strength' at l.a. fit expo...


max rep bench press at 105# and max rep deadlift at 181#

i took her on for diet about a month before training, so i could get a handle on that... not too much new at once.  i took some pics the first morning of the eating protocol, but i won't show those until i have new pics of the super shredded, total babe i become.  here's this nugget... 01.03.14 diet day 1:

bodyweight 115.2#

body fat by caliper measure:

cheek -6.5
chin -3.8
tricep -10.3
subscap -11.3
midaxilla -7.8
suprailiac -13.3
umbilical -17.6
calf -10.6
thigh -13.4
hamstring -18

TRAINING

To: teeny-wahine
Subject: Training and Nutrition
From: urbankstrengthteam
Date: Thu, 23 Jan 2014 10:18:55 -0500

Here are your first 4 weeks of training, and your next 6 weeks of nutrition. Let me know if you have any questions or concerns. All primary exercises should have ~90seconds-3 minutes of rest between sets, all support exercises can be super setted.

Week1	Day1				Day 2
	Back Squat	x10	bar		Standing Strict Press	x10	bar
		1x8	95			4x8	55-75
		2x2	120		Deadlift	3x2	135
		2x2	145			2x2	165
		6x2	165			4x2	200
	Bench Press	x10	bar			3x6	135	beltless, straps ok
		2x4	65		Rack pull (from below knee)	x3	135
		2x4	80			x3	185
		6x4	95			x2	225	May need to stop here depending on back strength. No failed attempts
	Floor Press	4x2	85-105			3x1	275
	Leg Press	20,15, 15, 10	up weight every set			3x5	185	straps ok
	Pull ups	2x2, 3xMax			Shrugs	3x8	135
	Bent Over Rows	3x25			Narrow Grip Lat Pulldown	3x20
	Face Pulls	3x30			Cable Rows	3x20
	Chest Fly	3x15			Chest supported rows	3x20
	Rear Delt Fly	3x15
Week 2	Day1				Day 2
	Back Squat	x10	bar		Standing Strict Press	x10	bar
		1x8	95			3x5	60-80
		2x3	125		Deadlift	3x2	135
		1x3	150			2x2	165
		3x3	165-175			3x1	225
	Bench Press	x10	bar			1xMax	145	beltless, straps ok
		2x4	65		Rack pull (from below knee)	x3	135
		2x2	80			x3	185
		4x2	95-105			x2	225
		2x5	90			3x1	265-280
	Leg Press	20,15, 15, 10	up weight every set			1xMax	195	straps ok
	Pull ups	2x2, 3xMax			Shrugs	3x8	135
	Bent Over Rows	3x25			Narrow Grip Lat Pulldown	3x20
	Face Pulls	3x30			Cable Rows	3x20
	Chest Fly	3x15			Chest supported rows	3x20
	Rear Delt Fly	3x15
Week 3	Day1				Day 2
	Back Squat	x10	bar		Standing Strict Press	x10	bar
		1x8	105			5x2	60-75
		2x3	135		Deadlift	3x2	135
		2x3	155			2x2	165
		3x1	180-190			6x2	185-195
	Bench Press	x10	bar			3x6	165	beltless, straps ok
		3x2	65		Rack pull (from below knee)	x3	135
		2x2	80			x3	185
		5x2	90-100			x2	225
	Floor Press	4x1	90-110			3x1	275-295
	Leg Press	20,15, 15, 10	up weight every set			1xMax	165	straps ok
	Pull ups	2x2, 3xMax			Shrugs	3x8	135
	Bent Over Rows	3x25			Narrow Grip Lat Pulldown	3x20
	Face Pulls	3x30			Cable Rows	3x20
	Chest Fly	3x15			Chest supported rows	3x20
	Rear Delt Fly	3x15
Week 4	Day1				Day 2
	Back Squat	x10	bar		Standing Strict Press	x10	bar
		1x8	85			4x6	65-85
		2x2	115		Deadlift	3x2	135
		2x2	130			1x3	165
		3x8	145-155			6x2	190-200
	Bench Press	x10	bar			1xMax	135	beltless, straps ok
		2x5	65		Rack pull (from below knee)	x3	135
		1x5	85			x3	185
		4x5	85-100			x2	235
		2x5	70-80			3x1	285-300
	Leg Press	20,15, 15, 10	up weight every set			1xMax	200	straps ok
	Pull ups	2x2, 3xMax			Shrugs	3x5	155-165
	Bent Over Rows	3x25			Narrow Grip Lat Pulldown	3x20
	Face Pulls	3x30			Cable Rows	3x20
	Chest Fly	3x15			Chest supported rows	3x20
	Rear Delt Fly	3x15

-----Original Message-----
From: meg holliday 
To: urbankstrengthteam 
Sent: 23-Jan-2014 11:22:32 +0000
Subject: RE: Training and Nutrition 

Thanks, Lindsey! 

A few questions… When you write “up in weight every set”, that goes for all the support exercises listed there, or just for the one it’s written next to?  Pull-ups, strict weighted, yes?  For deadlift, should I try to go pronated grip as long as possible or do mixed grip out the gate?  Should I ever experiment with varied mixed grip, or stick to the way I lift for maxes?  Knee sleeves for squatting… don’t do it?  I have a pair that’s a size bigger than my competition sleeves that I sometimes wear, should I be trying to squat as heavy as possible without them?  I don’t have any knee issues (or any issues with any body parts, for that matter!), so if you think it’s smarter to train without, let me know.

How many days apart should these sessions be?  And would you see a big problem with me ever hitting low (extremely low, like sub-zone 1) a.m. cardio a couple times a week?  (We don’t have cable, so some mornings I go to our fitness center and cruise on the bike/elliptical to watch ‘sports center’… not critical, so I won’t do it if you think it could screw shit up)

Looks fun, I’m totally down!!!

To: teeny-wahine
Subject: Re: RE: Training and Nutrition
From: urbankstrengthteam
Date: Fri, 24 Jan 2014 10:28:09 -0500

Go up every set just on the one listed. Pullups are strict, neutral
grip. Can be weighted.
On the deadlifts, use hook grip or try mixed grip. Double over tends to
make pulls slower. On max reps or 5+ rep sets use straps.
Use light sleeves for 85-95% use competition sleeves for 95%+.

Work out days will be 2-3 days apart. Tuesday/ Saturday or wednesday/Saturday or Sunday would be a good split.

If its very low intensity it should be fine in moderation

DIET

Non work out days		Work-out days
Meal 1		Meal 1
3 large eggs		Same
3 whites
1/3 cup fruit
Meal 2		Pre workout
4oz beef		1 scoop whey protein
1/2 cup cottage cheese		8oz whole milk
and 1/2 TBS butter		1/3 cup of rice
Meal 3		Post workout
4oz chicken breast		1 scoop whey protein
1oz cheese		8oz whole milk
1/3 cup fruit		1/3 cup of rice
Meal 4		Meal 4
4oz chicken thigh		Same
8oz whole milk
1 cup veggies (any kind)
Meal 5		Meal 5
4oz beef		Same
1oz cheese
1 cup veggies (any kind)

diet notes from coach: Aren't many vegetables listed in your diet, I don't often list them because they are pretty calorically empty, but you can eat as many leafy greens or cruciferous veggies (broccoli, cauliflower) as you like. Also, try to consistently drink about a gallon of water per day.  Meat and rice are cooked amounts, cheese ounce by weight.