end of an era... or that one cycle, at least

my 18 weeks of training in five minutes

It was about three years ago when I first became interested in lifting. At that time, my boyfriend programmed for me and with personalized coaching, the improvement I made was astounding.  As time went on, I got too big for my britches and became a nightmare for him to work with.  For the sake of our personal relationship, we terminated the client-coach relationship. :)  From there, I started following programs I found online.  My focus was all over the place and I never committed any real time on one, clear goal.  I wanted to be as lean as possible, then I wanted to be strong as possible, then conditioned, and back to strong.  13 weeks out from my first sanctioned powerlifting meet, I started an intense squat cycle… that I found online.  Still so green in the sport, the exposure alone was enough to give me gains, but I was adding pounds onto a poorly performed squat and my deadlift numbers only went up as a side effect of overall strength gain.  The days leading up to the meet I felt inconsolably stressed about making weight and pretty much under-prepared.  At the meet, I completely choked during bench… but what did I expect?  I had been committed to an internet squat cycle for the past 13 weeks. 

After that  year’s meet, I stepped away from powerlifting for a while.  When I decided to ramp up my commitment to the sport, I knew if I was going to be the best athlete I could be, I needed to take on a coach.  Ideally, my coach would be female and would have competed in the lower weight classes.  A lot of female powerlifters started in the sport heavy, and over time, dropped down to lower weight classes.  It’s the storyline that brings many women to the sport.  I wanted someone who’d understand my position.  A year or so earlier, I had read an article on LBEB, re. women cutting weight for meets, written by Lindsey Craft.  After a little research, I got in touch with Lindsey (now Urbank).

From my very first contact with Lindsey, I could not have been more impressed or felt more comfortable.  When your only previous personal coaching experience is by someone you have a close relationship with, it can be difficult to reach out to someone new if you expect to feel that same kind of comfort.  I was thinking about trusting my training to someone who was, essentially, a stranger.  She sent me an initial questionnaire to help identify my goals, abilities, and experience, as well as lifestyle and equipment access.  Just through that initial contact, she helped me realize what I really wanted from my training… to be the best powerlifter I could be.

I took Lindsey on for diet and training.  She had me eating ~600 more calories a day than I had been, and training two days a week, vs. the five days of my previous cycles… and within a couple weeks, my bodyweight dipped below 115# for the first time in a LONG time, and I was already seeing improvement in my back squat.  She would lay my program out a few weeks at a time, but with constant contact and video, she would adjust it as she saw fit.  I felt confident going into every session, having cues from Lindsey after her reviewing of my previous session’s notes and/or video.  And beyond telling me what to do, she would always tell me WHY.   Over the course of my training, she’s given me so much great information, I feel more prepared every time I enter the gym.  I’d been hungry for a 200# back squat ever since the first time I had a bar on my back.  Lindsey got me there in 11 weeks.  :)

As my meet approached, she adjusted my diet and worked to gradually get me to making weight.  I was the leanest I’d been in 18 months, and the changes in my body totally shocked me.  (My most prized possession, my ass, got a lift!)  I definitely did not miss the immense stress I felt the previous year when it came to getting to 105#.  A week out, I was a mere five pounds from where I needed to be.  I weighed-in 1.5# lighter than the year before, and came out with 45# on my total.  And all this change happened just in my time working with Lindsey.  My only regret was having not taken on a coach sooner.  The experience has left me hungry for more and Lindsey’s passion for her clients’ improvements keeps me excited for the future of my training…

 

Initial correspondence:

 

-----Original Message-----
From: teeny-wahine
To: urbankstrengthteam
Subject: inquiry re. programming
Date: Thu, 19 Dec 2013 07:29:47 -0800

Hey Lindsey,

I'm a female powerlifter fairly new to the sport (three meets), and want to ramp up my commitment to the sport in 2014.  I've gotten myself along well enough to improve, but I'm at a point now, that as my lifts go up, so does my bodyweight :(  I'm 4'10" and have always competed at 48kg.  I definitely have enough fat to shed to be a stress free 105# (no pre-meet, make weight freakouts), but I just don't have the knowledge to get myself the strength gains I want, while leaning out.

I currently compete under NASA affiliation, and plan to stay with them through Nationals at the beginning of June.  From there, I will likely find a federation that's active in my area (Southern California).  I would love to take you on as a coach, for remote programming (diet and training).  What are your costs?

Look forward to hearing back!

Thanks!
Meg

To: teeny-wahine
Subject: Re: inquiry re. programming
From: urbankstrengthteam
Date: Thu, 19 Dec 2013 11:29:16 -0500

…

UrbankStrong has a pretty high privacy policy for all it's athletes. We don't tell people who we are training, or use their results for any kind of marketing purposes; everything you do stays confidential unless you want to share it. But we are currently running a special, where you can get 10% diet and training programs for giving a testimonial. And if you refer a friend, you and your friend will receive 3 weeks free.

…

All our programming is centered around the four primary lifts (overhead press, squat, bench press and deadlift) for strength training and low carbohydrate/high fat/high protein diet from whole food sources. If you're interested please fill out the following questionnaire, and we can talk more about what your goals are, and the best way to reach them.

[Full questionnaire on reply email]

Thank you,
Lindsey Urbank

From: meg holliday
To: urbankstrengthteam
Sent: Thu, Dec 19, 2013 12:32 pm
Subject: RE: inquiry re. programming

Hey Lindsey,

 

Thanks for the quick response!!  I’d definitely be doing the diet and training programming.  I have a whopping ONE powerlifting friend, I forwarded the info onto her, so hopefully I can get her onboard to take advantage of the 15 weeks (doubtful, though, she actually IS a personal trainer/strength coach).  I plan to do a contest end of April and one first week of June.  I would probably take you on as a coach sometime in Feb., then… right?  Here are my deets:

What are your current goals in weight lifting(be specific, i.e. 250 squat, 150 bench, 300 deadlift)?
For end of April meet: 200# squat, 135# bench, 275# deadlift, and for Nationals in June:150# clean, 85# curl (NASA tests Clean and Curl, too)

What is your current experience in lifting (oly lifting/xfit/strongman/physique/sports related etc. for x amount of time, and what are your current personal bests)?
Personal Bests: 197# low bar backsquat, 188# high bar backsquat, 120# bench, 264# deadlift, 135# clean, 70# curl (not max, heaviest done, though)

I found powerlifting through Crossfit (joined Nov. 2010).  Powerlifting is my focus (first meet April 2012), but I do attend Oly classes twice a week (mainly to see friends and keep the movements fresh, I lift light to not derail strength training).  Qualifying totals in my weight class for the American Open are pretty low, so I’d like to someday lift there with my bf (he’s an Oly lifter and competitive CF’er).  Basically, I powerlift, but don’t want to ignore all else forever.  I’m just a lover of lifting, in all forms J  And just to be super clear, I do not currently do crossfit… nor do I have any plans to ever again

Does your lifestyle allow you to routinely lift up to 4 days a week, for up to 2 hours per session (8 hours per week)?
Yes, yes, yes!

Does your lifestyle allow you to eat up to 5 meals a day?
Yes

Are you willing to go the extra mile to get the best results (stretching, getting chiropractic adjustments, ice baths, or foam rolling)?
Yes

If your goal is to gain strength are you willing to gain weight as well, or if your goal is to lose weight are you willing to take a temporary hit to your strength?
I have a REAL knack for gaining weight.  Right now, I’m most competitive in the 48kg weightclass, so I’d like to see how far I can go there, but if I start to really throw around greater #s at a higher bodyweight, I’d be willing to move up a weight class.  I’m pretty happy with myself at any size.  I was 127# in Oct, am 115# now.  My bodyfat is probably pushing 20%, though

Are you willing to cook most of your meals at home, and/or order off menu at restaurants?
Already do

Are you willing to cut out high gluten foods, processed foods, and most carbohydrates to achieve optimal results?
This is already my eating protocol

What kind of equipment do you have access to?
My bf owns a CF gym, so the basics there (the only “toys” they have are sandbags, prowler, chains, and airdynes) , plus I have a membership to L.A. Fitness, so whatever they got there

What does your current diet and training plan look like (If possible, attach a detailed outline)
I just finished two back-to-back 12 week Oly cycles.  Most recent was a leg strength emphasis to get my high bar back and front squat up.  I had a breast augmentation Feb. 2013, so following that, I did an aggressive low bar backsquat cycle, leading up to NASA Nationals in June.  Right now, I’m taking a “cycle break”, doing some single side stuff and bodybuilding protocol, to get accessory work in to strengthen areas that were pretty neglected this year, and doing stuff that just sounds fun.  A couple times a week, I’ll hit some early a.m. fasted cardio.

 

Every day breakfast is eggs + veggies+ fatty breakfast meat, and lots of coffee with coconut cream.  Lunch is meat (rarely beef, usually pork, sometimes chicken with the skin) + veggies + piece of fruit (apple, pear, or cutie).  Snack will be nuts, or if I trained that day, maybe sweet potato chips w/chicken salad or tuna salad for “dip”. Dinner is meat (could be anything) + veggies, and if I trained that day, I’ll have rice, g-free bread, or a sweet potato.  Post training, I have a protein shake that’s 24g protein + 10g carbs.  And about once a week, I go crazy and have nachos, or a g-free pizza, or a bunch of ice cream.

To: teeny-wahine
Subject: Re: inquiry re. programming
From: urbankstrengthteam
Date: Fri, 20 Dec 2013 06:48:51 -0500

…

I have worked with several athletes post augmentation surgery and had great results (girls going from 120 pre surgery to 160 after surgery in less than a year), but a lot of that can be influenced by the type of surgery. Were yours above, inter, or below the muscle? The more damage there is to the muscle the more scar tissue there will be and the longer recovery and progress will take.

Your goals seem very reasonable and attainable, 3# on  squat and 10# on deadlift is not a lot to ask in 3 months. I would be very interested to see your deadlift form though. A lot of people who train both powerlifting and Olympic lifting experience some form muddling, where the start of a conventional deadlift looks more like the first pull in a clean rather than a deadlift, which tends to rob them of a lot of #'s. If that is the case, I may ask that you take a short break from oly lifting until the deadlift form improves, since that is your primary goal.

What I think would work well for you is training heavy 2-3 times per week, high intensity, low reps  for a moderate number of sets, to focus more on adapting the nervous system to heavy weight rather than building muscle density or size, which should help keep your weight down.  If you have bands and chains available we can consider doing some overloading and accommodating resistance training. And supplementing that with short, high intensity bouts of conditioning and/or calisthenics to increase leanness.

Let me know if your thoughts on this plan and we'll go from there.
-Lindsey Urbank

From: meg holliday
To: urbankstrengthteam
Sent: Fri, Dec 20, 2013 10:25 am
Subject: RE: inquiry re. programming

Lindsey, everything sounds great!  I'm actually lifting in a meet on Saturday 2/1 (competing in just clean, curl, bench, and dead), so I'd like to take you on immediately following that.  From there, it's 12 weeks out from the meet I'm planning to do at the end of April, so I'd like training + diet programming in that time, and then continue with training programming for the following six weeks, taking me to NASA Nationals the first Saturday of June.

I haven't heard back from my friend yet, and I put the word out to a couple others, but regardless if I am able to get a referral for the three free weeks, I'm still on board!  And I'm absolutely willing to agree to a testimonial.

As far as the augmentation, you shouldn't have to worry about programming with it in mind.  I've been 'business as usual' for awhile now.  It's under the muscle, but they're considered "small implants" and she did a generous muscle release.  My 120# bench was my pre-surgery max, and I have since hit it again.  The last thing to fall into place was my upper back stability and mobility, but in the past few months, I'd been working on it, and it's now better than before the surgery.

 

My boyfriend made this video after NASA Nationals in June. http://vimeo.com/68784307 At about 1:20 you can see some of my deadlifts.  I could DEFINITELY stand to engage my ass more, I have a strong back and tend to lift my butt early for squats and deads, knowing that my back will get me out of it.  Under you, would I be training low or high bar backsquat?

Thanks for everything, and I am so, so, SO excited!

Meg

To: teeny-wahine
Subject: Re: inquiry re. programming
From: urbankstrengthteam
Date: Sat, 21 Dec 2013 19:11:55 -0500

Ok, that sounds awesome. I hope you hit some big PR's!

That is excellent progress on your bench.. I do notice that you bench a little flat back. How is your back flexibility? An arch would definitely be to your advantage; helping recruit more leg drive and decreasing the range of motion.

Increasing hamstring strength and improving low back flexibility could help improve your deadlift by helping engage more hamstrings and glutes (and prevent the butt from leading on squat), but I would first recommend turning your toes out a few degrees. That alone should help recruit more glute activation on the deadlift.

Since the lower body focus would be on increasing hamstring strength, I'd recommend training low bar squats. Overhead strict pressing and additional upper back and lat work should help significantly improve your bench press. Have you done, or are you familiar with floor press?

From: meg holliday
To: urbankstrengthteam
Sent: Sun, Dec 22, 2013 9:35 am
Subject: Re: inquiry re. programming

I leave a lot to be desired on my bench!  I try to arch, but it's just a disaster (I think a matter of not knowing properly how, more than inability), and I'm sure you won't be surprised when I tell you, every time I've failed a max bench attempt, right before failure, my legs turn to jello.  I know what floor press is, just have never done it.  The L.A. Fitness I go to does have a rack where I can set the pins low enough to do it.

 

I actually ended up getting a promotion at work on Friday, so I had to rethink my competition year (less traveling, to miss less work).  I am forgoing the 2/1 meet for the 'Feats of Strength' at L.A. Fit Expo last weekend of January.  From there, I will be doing a So. Cal. meet 3/8, NASA Nationals 6/7, and a So. Cal. invitational 9/27.  To start, I'm interested in diet programming only for three weeks (1/6-26), diet + training for six weeks (1/27-3/9),and then training only for 13 weeks (3/10-6/8).  Depending on how much I'm able to comprehend the diet, I might have to add that on through the whole thing, but will let you know down the line.

 

I still have the word out on a referral, but would like to go ahead and pay you now (as a show of good faith, since I've already milked you for so much info).  Just let me know how you guys handle that.

 

Thanks!

Meg

To: teeny-wahine
Subject: Re: inquiry re. programming
From: urbankstrengthteam
Date: Sun, 22 Dec 2013 10:49:08 -0500

If we can get leg drive behind you, you'll be leaps and bounds ahead. Some bridges would be a good exercise for back flexibility, and learning how to squeeze the glutes and hamstrings in that position.

That's a fairly aggressive competition schedule, is there a reason you'd like to compete so frequently? I'll give you the best training advice possible if you choose to do all of those competitions, but competing generally takes a minimum of 1.5 weeks off of training, and about 3-4 weeks off of progression. You would have the potential to peak bigger if you competed less frequently. And you if we could get you up to a 215-140-275, you'd make the all time top 20 list for 105. I'm not trying to deter or talk you out of any of your goals, just trying to present you with a bigger picture and more options for achievement. (another option would be to compete in all those meets, but not fully peaked, and saving peaking for the only the most important competitions)

I don't think you've milked me for anything. Chatting about training is something I enjoy, I like to see people succeed and it doesn't cost me anything.
If you want to go ahead and pay for the first 3 weeks of diet only programming, it'd be $30, you can send it through paypal to this e-mail address.

-Lindsey Urbank

From: meg holliday
To: urbankstrengthteam
Sent: Sun, Dec 22, 2013 12:01 pm
Subject: Re: inquiry re. programming

The March and September meets are not sanctioned and I'm actually scored strictly by Wilkes, no making weight necessary.  Sept is an invitational, I'd have to do March to make Sept.  But absolute most important to me is the June meet.  As I write this, I'm thinking how I place at the March and Sept meets doesn't matter to me... so why the hell do I even want to do them?!  I guess because they're local and I'm able to compete with friends.  I could stand to not do those meets.

... 

If you could use the info, my bf uses calipers to take bodyfat measurements.  He can give you specific site scores, but not a precise overall bodyfat percentage.

 

Thanks again, for everything!

Meg

 

To: teeny-wahine
Subject: Re: inquiry re. programming
From: urbankstrengthteam
Date: Sun, 22 Dec 2013 13:14:27 -0500

If the reason you compete is for the camaraderie and to support friends, I don't want to discourage you from that, but if your goal is to get the best result possible and reach your full athletic potential, I think foregoing the meets in March and September would benefit you.

If you don't mind a 4-7 site test would give more detailed representation of where you're at physically. But looking at your video, I'd assume you're around 18%.

I can relate with the name change, I was married in April, but I still haven't officially changed my name to Urbank yet.

I'd encourage you to go ahead and integrate some of the suggestions that I've given you already into your training, the sooner you get started the more time you'll have to improve. And I'll have you diet program sent out to you in the next 48 hours. I can either send it to you as an attachment, or in google docs, which ever you prefer.

-Lindsey Urbank

From: meg holliday
To: urbankstrengthteam
Sent: Mon, Dec 23, 2013 9:45 am
Subject: RE: inquiry re. programming

See, this is why people need a coach, so they don't lose sight of their goals!  I would like to see how far I can get for the June meet, so I will skip the others.  And when my boyfriend is back in town at the end of the week, I will have him take my bodyfat site scores.  You're probably pretty dead-on with the percentage.

Sending via Google docs would be great.  And just a sidenote re. nutrition; I'm not sure your stance on supplements, but my bf is a Dymatize sponsored athlete, so it's like carte blanche for us when it comes to products.  So the money for that stuff isn't a concern if you want to ask me to supplement.  Currently, I use ZMA, creatine, beta-alanine, BCAAs, glutamine, and post-workout protein + carbs.

Thanks!

Meg

 

To: teeny-wahine
Subject: Re: inquiry re. programming
From: urbankstrengthteam
Date: Tue, 24 Dec 2013 13:34:44 -0500

I think you've got a lot of potential to go very far, and I'd like to see you achieve everything you want from yourself. “No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.” -Soccrates

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