deadlift and cutting notes from coach

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

To: teeny-wahine

Subject: Re: Week 14 updates

From: urbankstrengthteam

Date: Thu, 8 May 2014 06:25:20 -0400

Meg, I've got a few pictures for you to view your form on deadlift. I did use your heaviest deadlift, because it is easy to see the form break-down in them.

On your set up, work to maintain a neutral head position. By jamming your head up, it causes your lower back to round, which becomes a power sink and weak link in your deadlift chain. Try to lead the lift with your shoulders rather than your head, grab the bar tight and rotate your arms out to activate the upper back and lats. You can also start with your hips a smidge higher, which will put them at a more efficient angle (the closer you are to lock out the more force you can produce)

here is a picture from just below the knee as well

Maintain a good low back position, don't let it round.  You were very tied by this set, but the pull was fast; you have significantly more in you if that low back round can be fixed. I will be adding in more rack pulls after the meet to help address it.  For the remainder of your deadlift training, use a fast eccentric, let the bar pretty much free-fall with your hands on it. No need to use extra energy on the down phase atm.

I will update your training later today, and give you some outlined warmups for your primary lifts.

With the meet fast approaching, you will need to start weighing yourself twice a week. And we need to be on a tight schedule of losing ~1lb/week. If you haven't lost 1/2lb in 4 days we will need to make diet changes and add in more HIIT. My number is XXX-XXX-XXXX, so you can reach me any time for a quick update or advice. 

Don't consume any alcohol between now and the meet.The last week of training you will need to stop taking creatine. 4 days out from the meet no more salt. Since it isn't a 24 hour weigh in, you won't be able to do a full water cut, but the night of the meet you will be dry (no water after ~5pm) until after weigh in, and breakfast will be post weigh in (so make sure to bring it with you! It should be a protein shake with carbs and aminos, and a diluted gatorade/electrolyte drink). The rest of the day, you can eat pretty much whatever you want, I recommend a lot of fast carb sources (fruit, rice, candy treats, I'm partial to mochi) and some easily digested protein (like mild chicken or beef jerky). Try to avoid anything high in fat as it can sit in the stomach and may make a re-appearance. You will need to eat in between all your lifts (sq,bp,dl) so immediately after your 3rds have a little meal.

Starting week 15

no more fruit or cottage chese on non-train days

remember veggies are unlimited

you can use any condiments that are not high in fat or sugar. i.e. mustard or vinegar are fine but ketchup is not.

To: teeny-wahine

Subject: Week 14 updates

From: urbankstrengthteam

Date: Mon, 5 May 2014 14:47:33 -0400

I updated your deadlift training this week and the following 2.

From: meg holliday

To: urbankstrengthteam

Sent: Thu, May 8, 2014 8:52 am

Subject: Re: Week 14 updates

got it!

i actually weigh-in the night before, at 7p.  yesterday a.m. i weighed 112.8#. 

i've been weighing myself wednesday and saturday a.m.... do those days work?

To: teeny-wahine

Subject: Re: Week 14 updates

From: urbankstrengthteam

Date: Thu, 8 May 2014 10:33:15 -0400

Those days are perfect and a 12hr weigh in is awesome, it'll give us a lot to work with, try to be the first person at weigh-ins, nap most of the day, because you will be doing some night time force feeding. :)

How are your erectors feeling btw? After your heavy training sessions (singles doubles and triples on lowerbody) I recommend post training ice baths, or contrast baths; the research information on them is conflicting, but they feel invigorating and are fun especially with a group of people. Vince and I have always had good recovery with them

From: meg holliday

To: urbankstrengthteam

Sent: Thu, May 8, 2014 5:38 pm

Subject: RE: Week 14 updates

actually, the only thing on me that ever really gets sore are my quads.  I realized pretty quick into my training with you, not to wear heels the day after training ;)  I've had no static from my back.

if I ice bath, do I do that immediately following my session?  or that night?

last night, bench was just not happening for me.  I have video to get up tonight and will update my training log, so you can see.  I went to bed feeling like I got hit by a truck and was totally wiped.  woke up this a.m.... feeling like a million bucks!  that never happens, so weird.  re. diet... drinking a gallon of water a day is totally not an issue for me.  I drink the gallon of water, plus a few cups of coffee and sometimes decaf tea.  Should I be limiting my drinks that are outside of the gallon of water?

To: teeny-wahine

Subject: Re: Week 14 updates

From: urbankstrengthteam

Date: Fri, 9 May 2014 05:43:38 -0400

What was going on with bench?

Ice baths are great right after or a few hours after lifting.

Limit your non-water/caffeinated beverages to 20oz  just before work outs. Caffiene can mess a little with your hydration levels.