into week 3

notes from coach:

To: teeny-wahine
Subject: Re: Training updates
From: urbankstrengthteam
Date: Tue, 18 Feb 2014 10:38:47 -0500

Use your belt for your heavy sets of squats and deadlift, there's really no reason not to, and not using your belt for heavy sets will just wear out your back for your rep sets.

I also like using sleeves for heavy sets of squats as it can help maintain the integrity of knee cartilage over time; which is something that women tend to struggle with already due to the Q angle and poor biomechanics.

To: teeny-wahine
Subject: Re: Training updates
From: urbankstrengthteam
Date: Tue, 18 Feb 2014 10:30:10 -0500

[excerpt of email from coach]

I've updated weeks 3&4 for you, a little less support work and more primary exercises; I had the pleasure of watching the Lilliebridges train a few weeks ago, and got to talk to Ernie Sr about training and decided to incorporate a few of his ideas.

Is it causing wrist pain to maintain a full grip on squats?
I don't think it's very important unless the federation you compete in specifies it. I know a few people who strongly prefer it, because for them it provides additional stability and better bar position.

Week 3	Day1				Day 2
	Back Squat	x10	bar		Standing Strict Press	x10	bar
		1x8	105			5x2	60-75
		2x3	135	belt	Deadlift	3x2	135
		2x3	155	belt and sleeves		2x2	165
		3x1	180-190	belt and sleeves		6x2	185-195	belt up
	Pause Squat	x10	bar			3x6	165	belt and straps ok
		3x2	95		Rack pull from below the knee	x3	135
		2x2	115			x3	185
		5x2	135-155	belt and sleeves		x2	225
	Bench Press	x10	bar			3x1	275-295
		3x2	65			1xMax	165	belt and straps ok
		2x2	80		Shrugs	3x8	135
		5x2	90-100		Narrow Grip Lat Pulldown	3x20
	Floor Press	4x1	90-110		Cable Rows	3x20
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
	Pause Squat	x10	bar			1xMax	135	beltless, straps ok
		3x2	85-95		Rack pull from below the knee	x3	135
		2x2	105-115			x3	185
		2x2	125-135			x2	235
		5x2	145-155			3x1	285-300
	Bench Press	x10	bar			1xMax	200	straps ok
		2x5	65		Shrugs	3x5	155-165
		1x5	85		Narrow Grip Lat Pulldown	3x20
		4x5	85-100		Cable Rows	3x20
		2x5	70-80

-----Original Message-----
From: meg holliday
To: urbankstrengthteam
Sent: Tue, Feb 18, 2014 9:30 am
Subject: RE: Training updates

[excerpt of email to coach]

quick question re. back squat.  i hold the bar false grip, but tried experimenting last week with full grip. i could not maintain that on heavier sets.  is that something i should work through and get that full grip, or is a false grip okay in your eyes?