meet prep notes from coach

-----Original Message-----
To: teeny-wahine

Subject: Re: weight checkin

From: urbankstrengthteam

Date: Thu, 22 May 2014 11:35:22 -0400

Good,

This week you'll need to pick up some sodium tablets (NaCl) and buffered sodium tablets (KCl). I typically get mine from Walgreens.com they are about $5/ea, and each tablet is one gram of sodium, it makes monitoring sodium intake easy to tolerate and easier to track (Just drop 2 of each into each gallon of water you drink).

From: meg holliday

To: urbankstrengthteam

Sent: Sun, May 25, 2014 3:23 pm

Subject: weight check-in

Hey Lindsey,

Away from home this weekend, so I had to weigh myself at the gym on one of those old timey scales... I was in the 108#

To: teeny-wahine

Subject: Re: weight check-in

From: urbankstrengthteam

Date: Sun, 25 May 2014 15:36:46 -0400

Good.

I made a few updates to your training this week and your meet prep.

From: teeny-wahine

To: urbankstrengthteam

Sent: Tue, May 27, 2014 1:59 pm

Subject: RE: weight check-in

Hey Lindsey,

Can you give me an idea of what to expect to be happening with my body the week leading up to the meet?  Like, water + salt days, will I be bloating?

I just don't want to freak if what's happening is totally normal and expected... or if I feel nothing, freak that it's not working.

I know everyone is different, but just a general idea.

Thanks!

Meg

To: teeny-wahine

Subject: Re: RE: weight check-in

From: urbankstrengthteam

Date: Tue, 27 May 2014 19:06:43 -0400

How did your dl work out go?

The days on water and salt, you will feel like a tree that has been submerged in a river for 3 years. And there is a good chance you may feel like a puffy but heavy marshmallow. You might not pee very much those days. Your weight will go up, possibly by as much as 5lbs. I dont encourage you to weigh yourself these days.

On the days with just water, you will feel water logged but begin to pee A LOT. By the last day of water only you may actually start to feel thirsty and dry because you aren't retaining much water. Your weight will still be a little higher than normal these days

On your dry day you should be peeing a lot still and feel like a living piece of beef jerky and that someone crammed your mouth full of cotton balls. This is the day you should see a large weight drop.

Depending on where your weight is at before the water and salt you may not need a water cut, it might be tapered to be less drastic or may be able to eat a bit more leading up the the meet.

If you are still over, which is very unlikely, there is a contingency plan in the wings. Because who doesn't love being slathered in preparation h and wrapped in saran wrap to sit in a sauna? Lol. It's usually good for about another lb/hour for small lifters if you arent bone dry yet.

From: meg holliday

To: urbankstrengthteam

Sent: Wed, May 28, 2014 11:10 am

Subject: RE: weight check-in

deadlifts went great on sunday.  hit 255# x2

I weighed 109#... on the dot, this a.m.  my weight's hovering!

i'm doing week 17 day 1 tonight... should I do a last hiit day on Friday and then train week 17 day 2 on sunday... or saturday?

To: teeny-wahine

Subject: Re: weight check-in

From: urbankstrengthteam

Date: Wed, 28 May 2014 12:21:59 -0400

Ok, there will be a few slight modifications to your water weight cut on 6/5 you will be dry all day (water will be off from 9pm 6/4 until after weigh ins).

The ~25g carb snacks between lifts is a minimum, you can eat more than that, so long as it doesn't make you sick.

On your squat and bench attempts I moved the attempts back 5lbs. You can open lower on your attempts, but I would not recommend higher than that for openers.  I tend to be conservative even on 3rd attempts, if you want to be a little more aggressive on your 3rds because the seconds were fast and light, you can be. And if you want to ask for my opinion, you can reach me the day of the meet on my phone.

Do you HIIT and Bp/dl workout both on Friday. If possible at least 3hrs apart, if you can't , do the lifting first.