week 17, day 2... last training day!

a.m.

4x KB medley:
KB swings, 35# x25
KB snatch, 26# x10
burpees x10
air squats x25

3:15, 3:17, 3:02, 3:13
-did a round every six minutes.  the bodyweight stuff, i moved so slow, the end!  i realized the third round i could go a heck of a lot faster on the air squats, so i did.  and then next round... i didn't.

3x squat/sprint medley:
bw squat x10
sprint 100m row

:25.4, :24.5, :23.8

-those are my 100m row times, did a round every three minutes.  used 110#

p.m.

Bench Press	4x2	95-100	95, 100, 100, 100	focus on set up, and maintaining tension, paused	settle bar, and big air before every rep
Deadlift	4x2	185-205	185, 195, 205, 205	focus on speed and form
Leg Press (machine is 103#)	4x15	light/moderate weight	180# all sets
Hip bridges	4x8	moderate weight	65, 75, 75, 75
Hamstrig Curl	3x20	moderate weight	25, 30, 30
Leg extention	3x20	moderate weight	45# all sets

bench felt great, i totally nailed my setup every set.  the number one most important thing i need to do between now and the meet is... keep my hips loose!!!!!!!

i feel good, i feel ready.  tomorrow i'll get all my food together for the week and pre-pack for the trip.  we hit the road wednesday, and i couldn't be more excited :)

looking and feeling great are one thing, but performing on game day is another.  confidence isn't something i usually lack, and last year, before this meet, i felt confident.  but where i'm at now compared to then... i need a word greater than confident to describe it.  there isn't a doubt in my mind, that i'm gonna get on the platform and give them the best lifter i can be that day.

the shreds

from my january post:

i took her [my coach] 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


__________________________________________________________________________

and today:

to be fair to the program and my coach, the changes didn't take this full four months.  feb-march i was under a tremendous amount of pressure at work and dealing with some other life stresses, so my diet went off the motherfuckin' rails HARD for about four weeks.  these numbers and pics are a week out from my meet, before the water flush begins.

bodyweight 109#

body fat by caliper measure:

cheek -6.6
chin -3.8
tricep -10.2
subscap -9.6
midaxilla -6.3
suprailiac -10
umbilical -11.1
calf -9.8
thigh -13.3
hamstring -17.4






top row of pics are january, bottom is may.  these pics are unflexed, and for me, the biggest shocker is my ass!  it's noticeably lifted!!!!

and these pics are flexed... the money shots!  (my nipples do what they want!)

the great lean-out isn't over for me.  end of 2012 i worked my ass off to cut fat, and was my leanest january 2013.  february 2, 2013 i had the breast augmentation and then during the three weeks where i couldn't do shit, my diet was a little less than clean.  then i dove head first into the full smolov squat cycle, and didn't supplement with really anything else.  when i was 105# for the nasa meet last year, my body was much different.  i'm pretty happy here.  i like being lean... the shreds suit me!

salt day changes

To: teeny-wahine

Subject: Re: weight check-in

From: urbankstrengthteam

Date: Fri, 30 May 2014 08:45:56 -0400  

Meg, let's bump you up to 3 grams of sodium today and 6 grams on your other 2 salt days.  

5/30/2014	salt & water	drink at least 1.5 gallons water, w/3g sodium	heavily salt food
5/31/2014	salt & water	drink 1.5 gallons water w/6g NaCl total	heavily salt food
6/1/2014	salt & water	drink 2 gallons water w/6g NaCl total	heavily salt food

UPDATE: i botched the sodium load...

-----Original Message-----

From: meg holliday

To: urbankstrengthteam

Sent: Mon, Jun 2, 2014 4:28 pm

Subject: FW: weight checkin 

I just re-read this email and I hope I didn't fuckup the NaCl.  On the days I did 6g, I put 3g NaCl and 3g Buffered Sodium... was that right? 

To: teeny-wahine

Subject: Re: weight checkin

From: urbankstrengthteam

Date: Mon, 2 Jun 2014 17:15:08 -0400

It should have been 6g of each,it explains why you didn't hold quite so much water, but don't stress it. Drink as much water as you can the next few days; a cut without enough sodium is much easier to rectify than a cut with out enough water.

A good water flush alone will take off 2-3lbs, and my lightweight clients usually end up 2-3lbs below their weight class; it's always better to be under and eat up, than over and go hungry for longer.  

Just keep me updated on your weight tomrrow morning, wednesday morning, thursday morning and  thursday afternoon. Feel free to text me any time XXX-XXX-XXXX

meet prep: the big picture

6 Days Prior to Meet	Take Daily:3g Fish Oil	400mg turmeric	400mg boswellia	400mg ginger
5/30/2014	salt & water	drink at least 1.5 gallons water, w/1.5g sodium	heavily salt food
5/31/2014	salt & water	drink 1.5 gallons water w/4g NaCl total	heavily salt food
6/1/2014	salt & water	drink 2 gallons water w/4g NaCl total	heavily salt food
6/2/2014	flush day	drink at least 2 gallons water	no salt
6/3/2014	flush day	drink at least 2 gallons water	no salt
6/4/2014	flush & dry day, no water after 9pm	drink at least 2.5 gallons before 9pm	no salt	no food after 5pm

 

Pre Weigh-in Protocol
6/5/2014	Dry Day, No Water	7p weigh-in

Post Weigh-in, Pre Meet
4 Post Weigh-in Meals	1 Gallon 50/50 Gatorade/H2o Before Bed	w/15g Creatine, & 15g Aminos	Take plenty salt w/your food. or add 1g buffered sodium, & 1g NaCl to water jug	1g Turmeric & ginger (ea) w/each meal, to reduce inflammation before & during the meet
Meal 1 7:15	25g shake w/milk or water	50g carbs your choice (alternate sugar & starches)	10-20g fat		Foam Roll for 20 minutes	Light stretching for 10 minutes
Meal 2 8:45-9:15	3oz protein	50g carbs your choice (alternate sugar & starches)	10-20g fat		Foam Roll for 20 minutes	Light stretching for 10 minutes
Between Meals 2 & 3						ice bath (15-20 min.), or contrast shower (5 min. cold, 3 min. hot, for 21 min.)
Meal 3 10:30-11	3oz protein	50g carbs your choice (alternate sugar & starches)	10-20g fat		Foam Roll for 20 minutes	Light stretching for 10 minutes
Meal 4 12:15-12:45	3oz protein	50g carbs your choice (alternate sugar & starches)	5-1010g fat		Foam Roll for 20 minutes	Light stretching for 10 minutes

Meet Protocol
Wake up 6:00am	5 minute stretch & foam roll	80-120mg caffeine	5g creatine
Meal 1 6:30-7	20g protein (3oz protein give or take)	~50g carbs	less than 20g fat
Meal 2 8:30-9	25-30g shake w/water	~50g carbs	less than 10g fat
Squat @ 10
Snack	shake w/water, or beef jerky, or grilled/baked chicken	~25g carbs, sweets or fruit	diluted gatorade &/or energy drink
Bench Press
Snack	shake w/water, or beef jerky, or grilled/baked chicken	~25g carbs, sweets or fruit	diluted gatorade &/or energy drink
Deadlift
Eat like a champ

Suggested Attempts
Squat	Bench Press	Deadlift
180	115	245	540
200	120	275	595
205	125	290	620
		300 (if 4th attempt)