training march-june 2013, squat cycle

june 8th, competing at nasa nationals in laughlin, nv
NASA Nationals 2013

january 30th i hit 120# on my bench, but have had surgery since then and am not sure what to expect on that lift, so toying with the idea of competing only in squat, deadlift, and curl. last recorded maxes: squat 165# and dead 242# in oct, curl 55# in dec, and bench 120# in jan. squat is the lift i’m least confident in, and has the most room for improvement, so i’m starting on a 13 week squat cycle, that’s made up of four cycles, and ends with a week of taper, in hopes of peaking in competition. only things outside of the cycle i’ll be adding are arms twice a week and Z1 cardio. goals: survive the cycle! just kidding… i want to squat 185# in competition and, even if i don’t press at the meet, by june, i’d like to see my bench back to over 100#. i'll come up with a curl goal a couple weeks into training. colin will take my bodyfat some time this week and i'll have a body comp. goal, too. because one of the most important things to me right now, is the shreds. competing in 105# weight class, last time on scale, 107#

3.10.13
back squats
8 reps x3 sets 105#
5 reps 110#
2 reps x2 120#
1 rep 130#

+20 min z1 airdyne

3.11.13
back squats
8 x3 105#
5 x1 110#
2 x2 120#
1 x1 130#

+20 min z1 elliptical

notes: right hip really tight. yoga tonight, will focus on that. 120# and 130# felt light on my back.

3.12.13
back squats
5 x4 110#
3 120#
2 x2 130#
1 145#

+kettlebell snatch ladder (reps each arm)
10, 9, 8 20#
7, 6, 5 25#
4, 3, 2, 1 30#

i'm not going to start my "real" arm stuff until next week, so decided today to just mess around with kettlebells. didn't do it for time, was pretty fun. on the way back to work, thought i should've thrown some tricep extensions in there, but oh well. next time. pretty sore going into the squats, but they went GREAT! 145# felt like nothing off the rack, and such an easy squat.

3.13.13
a1: barbell lunges 8 x3 85#, 95#, 105#
a2: dumbbell tricep extensions 10 x3 20#, 25#, 25#
b: barbell skull crushers 7, 5, 3, 1 45#

+20 min z1 stationary bike

the lunges were the only thing programmed for today, still playing around with arms until next week. skull crushers felt good, sooooo excited to bench next week. it's been six weeks and i really miss it.

3.14.13

a1: barbell split squats 8/leg x3 60#, 65#, 70#
a2: single arm dumbbell tricep extensions 12/arm x3 10#
b: shoulder press 10, 8, 6, 4, 2 45#

+20 min z1 stationary bike

the split squats were the only thing programmed for today. the only other times i'd ever done these were with dumbbells and at tempo, which went horribly, so i went into this dreading it. well, barbell, a million times easier! i think my lunges yesterday were supposed to be sets of 8/leg. my bad!

3.15.13

a1: barbell lunges 8/leg x3 75#, 85#, 95#
a2: dumbbell bent-over rows 12/arm x3 20#, 20#, 25#
b: barbell curls 5, 4, 3, 2, 1 40#

+20 min z1 elliptical

again, lunges only thing programmed. pretty ready for rest day tomorrow!

3.17.13

a1: kettlebell snatches 5/arm x3 26#
a2: back squats 2 x2 135#
b: deadlift speed work, 2 emom x10 120#

+20 min z1 airdyne

3.18.13

60 min z1 row

went my usual z1 pace of 3:00/500m, ended up with a tiny bit over 10k meters. for the heck of it, i checked the calories at the end, and it said 511. didn't realize z1 on the rower racked up that many cals.

3.19.13

a.m. 
back squat 135# x3
-actually felt pretty heavy today. rushed my warm-up, that's probably why.

A1. Incline Bench Press @ 40X0; 10-12 reps x 4 sets; rest 90 sec 
45# x11, x11, x10, x7 -first set felt good, but i could not squeak out a 12th rep. fell off hard for that last set.
A2. Weighted Pronated "Lean Away" Pull-ups @ 31X0; 2-3 reps x 4 sets; rest 90 sec 
3 @bodyweight, all sets -did not feel good at all on my pecs. talked with colin, will sub 10-12 tempo ring rows for future days
B1. Push-ups @ 2020; amrap (-1) x 3 sets; rest 90 sec 
9, 11, 11 -these actually felt damn good. first pushups in 6+ weeks!
B2. Standing Cable External Rotation @ 3010; 10-12 reps x 3 sets rest 90 sec 
resistance 8 x12, r8.5 x12, r9 x 12
C. Single Arm DB Curls @ 31X0; 10-12 reps/side x 3 sets; rest 60 sec b/t arms 
10# x12, 12.5 x12, 15 x12

very humbling to be back at the beginning for arms. 4-5 months ago i was killing this shit! will be again, soon 

midday
60 min z1 elliptical

prev. cycle notes 

i stand corrected! definitely not back at the beginning. dug up my old training log for my results on the original run of this arm cycle. the numbers i hit this a.m. are excellent, considering i'm coming back to this post-op. should've referrd to this before my workout, wouldn't have started at 45# for the incline bench. pretty sure i'll be competing in bench by june.

3.20.13

a.m.
90 min z1
(15 min airdyne + 15 min row x3)

3.21.13

a.m.
back squat 135# x5

A1. 1 1/4 Shoulder Press @ 31X1; 10-12 reps x 4 sets; rest 90 sec
38# x12, 40.5 x9, x7, x7 -trip OUT! that 12th rep wasn't even hard, but i fell off so bad for the following sets. talked with colin, he says it's my muscle endurance. i'm strong, but my ability to recover is not on point right now. so for now, throwing out the rule that if i hit the top of the rep range, always go up in weight. will feel it out, workout by workout.
A2. Weighted Supinated Pull-ups @ 31X1; 3-5 reps x 4 sets; rest 90 sec
@bodyweight x5, 2.5# x4, x3, x3
B1. SA DB Seesaw Press @ 30X1; 10-12 reps/arm x 3 sets; rest 90 sec
12.5# x12, 15# x12, x12
B2. Lying Powell Raise @ 3010; 10-12 reps/arm x 3 sets; rest 90 sec
5# x12, 7.5 x12, x10
C. Standing Tricep Extensions @ 3010; 10-12 reps x 3 sets; rest 2 min
15# x12, 20 x12, x10 -LOVE these!

p.m.
60 min z1 row

notes from prev. cycle

PICTURE - need to find

3.22.13

midday
75 min z1 elliptical

3.24.13

late a.m.
back squat
9 reps x4 sets 110#

in the past, nine wouldn't seem like "high rep" to me, but i was getting pretty winded by rep five. rest was 3-4 minutes-ish between sets. currently training squats with no equipment, and nine reps definitely made me miss my knee sleeves! you get that little bounce, makes it a million times easier. have been on an eating frenzy the past few days, reigning it in tomorrow.

3.25.13

midday
A1. Incline Bench Press @ 40X0; 8-10 reps x 5 sets; rest 90 sec
45# x10, 47.5 x10, x10, 50 x8, x9
A2. Ring rows (perfect reps, using back, not biceps) @ 2010; 10-12 reps x 5 sets; rest 90 sec
12 all sets
B1. Push-ups @ 2020; amrap (-1) x 4 sets; rest 90 sec
8, 10, 10, 9
B2. Standing Cable External Rotation @ 3010; 8-10 reps x 4 sets rest 90 sec
r9 x10, r9.5 x10, r10 x10, r10.5 x10
C. Single Arm DB Curls @ 31X0; 10-12 reps/side x 4 sets; rest 60 sec b/t arms
15# x12, x12

ran out of time to finish my curls, spent too much time bullshitting between sets. but i did demo some chest-to-bar pullups for a girl at the gym, and happy to report, i still got it! that was my first kipping pullup since surgery and it was all good.

3.26.13

midday
back squat
7 reps x5 sets 120#

felt pretty easy. i ate sooo many corn chips about an hour before doing these, so i felt bloated as shit and sturdy as hell.

3.27.13

a.m.
A1. 1 1/4 Shoulder Press @ 31X1; 8-10 reps x 5 sets; rest 90 sec
38# x10, x10, 40.5 x10, x10, 43 x9
A2. Weighted Supinated Pull-ups @ 31X1; 3-5 reps x 5 sets; rest 90 sec
bodyweight x4, x3, x3, x3, x3
B1. SA DB Seesaw Press @ 30X1; 8-10 reps/arm x 4 sets; rest 90 sec
15# x10, 20 x10, x10, x10
B2. Lying Powell Raise @ 3010; 8-10 reps/arm x 4 sets; rest 90 sec
7.5# x10, x10, 10# x8, x8
C. Standing Tricep Extensions @ 3010; 8-10 reps x 4 sets; rest 2 min
20# x10, 25 x10, x9, x7

press a lot better this week, but my sup. pullups were terrible. we think it's my back that's super weak right now, the ring rows will help with that. i felt like my triceps and shoulders were gonna explode outta my skin during this, got my pump ON, fo' sho'.

midday
60 min z1 elliptical

3.28.13

a.m.
back squat
5 reps x7 sets 130#

felt like dog shit when i woke up, just all tired and unmotivated. during the one minute drive to the gym, i was already talking myself out of doing the squats, deciding to hit some z1 and squat at lunch. but after three minutes on the airdyne, i felt like a long z1 was going to suck more than squatting. as soon as i started warming up with the bar, i instantly felt better. definitely helped having the tv on, vitale was talking 'march madness' and that guy has so much energy, it got me going! fourth set is where it started to get tough.

i kept track of my warmup with the bar, because i always struggle with how many reps, at what weight, is the sweet spot to prepare me, but not tire me out. 45# x5, 65 x4, 85 x5, 100 x3, 110 x4, 120 x3... think this felt good. tomorrow is sets of three at 135#, will probably use same weight progression, but 85+ hit 2-3 reps only. of course, all depends on how i feel. plans could, and usually do, change!

3.29.13

a.m.
back squat
3 reps x10 sets 135#

not the best night's sleep, was worried i wouldn't have the confidence this a.m. to hit ten sets of 135#, but got it done! didn't feel "heavy" until set eight.

3.31.13

a.m.
back squat
9 reps x4 sets 130#

i can't stop thinking about this, can't stop talking about it! this was the toughest thing i have ever done in the gym, damn proud of myself! when i took the bar off the rack for my third set, it felt fucking heavy, but i got it done. happy easter!

4.1.13

a.m.
A1. Incline Bench Press @ 40X0; 6-8 reps x 5 sets; rest 90 sec
47.5# x8, 50 x8, 52.5 x8, 55 x8, 57.5 x6
A2. Ring Rows @ 2010; 12 reps x 5 sets; rest 90 sec
B1.Push-ups @ 2020; amrap (-1) x 4 sets; rest 90 sec
10, 9, 10, 10
B2. Standing Cable External Rotation @ 3010; 6-8 reps x 4 sets rest 90 sec
resistamce 10 x8, r10.5 x8, r11 x8, r11.5 x8
C. Single Arm DB Curls @ 31X0; 8-10 reps/side x 4 sets; rest 60 sec b/t arms
15# x10 all sets

midday
45 min z1 row

4.2.13

a.m.
back squat
7 reps x5 sets 140#

spaced out on the warm-up, thought i'd be doing sets of five reps, so i didn't feel properly prepared hitting seven. collapsing bad, bad, bbbbad, bad, bad. butt comes up well before chest, increasingly so every rep. thurs supposed to go up 10#, only going to go up five.

last set from this a.m.

showed colin video of my last set, chest collapse not as bad as i built it up to be in my head. last couple reps happening much worse.

4.3.13

a.m.
A1. 1 1/4 Shoulder Press @ 31X1; 6-8 reps x 5 sets; rest 90 sec
40.5# x8, 43 x8, x8, 45.5 x8, 48 x7
A2. Weighted Supinated Pull-ups @ 31X1; 2-3 reps x 5 sets; rest 90 sec
bodyweight x3, 5# x3, 6.25 x3, 7.5 x3, 8.75 x3 -these went a million times better than last week... but then again, it was only 2-3 reps...
B1. SA DB Seesaw Press @ 30X1; 6-8 reps/arm x 4 sets; rest 90 sec
20# x8, x8, 25 x4, x4 -bit off more than i could chew with 25#, but i would've rather been dead than do 20# all sets!
B2. Lying Powell Raise @ 3010; 6-8 reps/arm x 4 sets; rest 90 sec
7.5# x8, 10 x8, x8, x7 -realized after the second set that i had the bench incline at 30degrees, did previous two weeks at 45 degrees, but i was like, fuck it.
C. Standing Tricep Extensions @ 3010; 6-8 reps x 4 sets; rest 2 min
25# x8, x8, 30 x5, x6 -i don't regret going to 30# when i did, even though i didn't hit six on that third set

midday
60 min z1 elliptical

4.4.13
a.m.
back squat
5 reps x7 sets 145#

thurs and fri this week and next are pretty heavy, so was thinking about using my belt. did first set no belt, second set belt (videos below), and after looking at the video, i was pretty confident doing it without the belt, maybe just be more concious of my position coming out of the squat. mmm... yeah, you do a set with a belt and then one without, you're like, "screw this!" wore belt last four sets. i don't see an alarming difference between the two videos, but there is a definite difference.

 

visible panty line, holla!

warmup on the bar, this a.m.:
45# x? a lot, get everything moving
65 x5
85 x3
100 x5
110 x4
125 x3
135 x3
115 x3
130 x3
i did all the bolded sets. i think i could've gotten away with replacing the red sets with those blue sets. a lot less lifts, and i think a good progression. for me, it's really hard to gauge warming up for something heavy, at high reps.

4.5.13
a.m.
back squat
3 reps x10 sets 150#

warmup with the bar:
45#
75 x4
95 x4
110 x4
120 x2
130 x3
140 x2

4.6.13
laaaate p.m.
30 min z1 run

signed up for the rave run 5k long before i decided on the squat cycle. so did it z1 and am going to cram arms and squats into sunday, so that monday can be a total rest day. saturday is usually rest, and it's important to me i have one day a week where i do nothing.



run felt good, right calf got a little tight. no real cramping and wasn't winded. def stayed in z1.

4.7.13

midday
back squat
9 reps x4 sets 135#

 

colin pointed out, as i get tired, doing kind of a squat, into a 'good morning'. i think focusing so much on not collapsing, i'm letting my hips get away from me. pretty happy with this workout. in another lifetime (almost exactly one year ago), at my first powerlifting competition, i maxed at 135#. it was pretty bad, i lacked confidence in the lift, and my depth was very questionable. them calling it a good lift was charitable. and just this past jan., i hit 135# for a 10 rep max, so doing nine for four sets today, is pretty good progress... ESPECIALLY considering i took three weeks off in feb. AND, gentlemen, close your eyes, thank god i started my period this a.m.! due to test max 4/19, so i am in the clear to not be on my period at that time. likely to avoid complete emotional breakdown for not hitting p.r. due to visit from aunt flo.


A1. Close Grip Bench Press @ 30X1; 8-10 reps x 3 sets; rest 90 sec
55# x10, 60 x10, 67.5 x10 -first conventional bench since before surgery. SOOOOO HAPPY to be back on the bench. felt great, couldn't have asked for it to have gone any better.
A2. Standing DB Rows @ 31X0; 8-10 reps x 3 sets; rest 90 sec
20# x10, 25 x10, x10
B1. Ring Holds; 20 sec x 5 sets; rest 30 sec
so hard. i was trying like hell to turn my wrists out, shoulders were caving in. this used to be one of my strong suits, will take work to get it back. think i will do shorter holds next week, to try and maintain better position.
B2. Scap. Pullups; 5 reps x 5 sets; rest 30 sec
easy stuff!

for bs, warmup on the bar:
45#
75 x7
95 x9
110 x7
125 x5

previous cycle notes

here's snapshot of the first run of this area of the arm cycle. subbing a good amount of stuff this time around. some stuff i just have no need for, and other stuff, it's more important i continue to build my strength back to where it was before going there.

4.9.13

a.m.
back squat
7 reps x5 sets 145#

felt heavy today, wore belt. did not wear belt during warmup.

warmup with bar:
45#
75 x7
95 x5
110 x7
125 x5
135 x3

one thing worth noting, so that months from now when i'm on another strength cycle, i can read this and talk myself out of doing something really dumb. remember that 5k i ran at z1, with no real cramping to report? well, yesterday a.m. i woke up and it took me a year to walk to the bathroom... MY CALVES! killed me all day, still hurting. i soaked, rolled, rubbed, stretched... dying.

4.10.13

a.m.
A1. Shoulder Press @ 31X1; 8-10 reps x 3 sets; rest 90 sec
48# x10, 53 x10, 58 x7
A2. Weighted Pronated Pull-ups @ 30X1; 3-5 reps x 3 sets; rest 90 sec
bodyweight x5, 2.5# x3, x3 -didn't expect much here. actually felt really good, just couldn't do much. maybe using a little too much arms, not enough back. probably, definitely. but i know for a lot of women who've had the same surgery, it can take a really long time to get their pullups back, so i'm happy to even be able to get over the bar 
B. SA DB Press @ 21X1; 9-12 reps/arm x 3 sets; rest 60 sec b/t arms
20# x12 all sets
C. Barbell Skull Crusher @ 3010; 9-12 reps x 3 sets; rest 2 min
33# x12, 39.6 x12, 44 x12 -LOVE THESE!

midday
60 min z1 elliptical

pervious cycle notes

4.11.13

a.m.
back squat
5 reps x7 sets 150#

used belt AND knee sleeves today. this and tomorrow are the last squat workouts i have before testing max next week, so wanted to do them in equipment. video is third set. fourth set actually felt the best. first set felt so heavy, i was wondering how i was ever gonna survive! but i think i was just tired. have you guys seen the 'insane clown posse' emoticon?! =>  what.



warmup on bar:
45#
75 x3
95 x5
110 x3
125 x5
135 x3

4.12.13

a.m.
back squat
3 reps x10 sets 155#

warmup on bar:
45#
75 x5
95 x4
115 x3
125 x2
135 x3
145 x2

i don't squat again until next friday... when i test my one rep max! am also gonna go for a heavy single on my deadlift, as it'd be my last chance to go heavy on that lift before the meet. pretty tired from the last three weeks, looking forward to the backoff before maxing. and i can get a good amount of z1 under my belt, baby shreds!

4.14.13

75 min z1
30 min row + 15 min ad + 30 min row

4.15.13

a.m.
A1. Close Grip Bench Press @ 30X1; 6-8 reps x 4 sets; rest 90 sec
70# x8, 75 x8, 77.5 x8, 80 x8
A2. Standing DB Rows @ 31X0; 8-10 reps x 4 sets; rest 90 sec
20# x8, 25 x8 x8 x8 -should've done 25# all sets, but couldn't read my own notes from last week!
B1. Ring Holds; 20 sec x 5 sets; rest 30 sec
last set, :13 -these were better than last week, but still difficult
B2. Strict T2B, AMRAP in 30 sec x 5 sets; rest 30 sec
11, 7, 8, 7, 7
C. Barbell Curls @ 31X0; 6-8 reps x 3 sets; rest 2 min
37.4# x8, 41.8 x8, 44 x6

4.16.13

p.m.
25 min z1 row

also did some baby back squats because... colin said i should!

3 x3 110#

4.17.13

midday
A1. Shoulder Press @ 31X1; 6-8 reps x 4 sets; rest 90 sec
50.5# x8, 53 x8, 58 x8, 60.5 x7
A2. Weighted Pronated Pull-ups @ 30X1; 3-4 reps x 4 sets; rest 90 sec
2.5# x4, 5 x3, x3, x2 -these felt really week today
B. SA DB Press @ 21X1; 7-9 reps/arm x 3 sets; rest 60 sec b/t arms
20# x9, 25 x5, x5 -left arm, definitely the limiter. sure i could've done full sets at 25# with my right arm, but went with same reps as left
C. Barbell Skull Crusher @ 3010; 7-9 reps x 3 sets; rest 2 min
41.8# x9, 44 x9, 46.2 x9

p.m.
45 min z1 row

4.19.13

a.m.
back squat, build to a 1rm
deadlift, build to a heavy single

wait for it... wait for it...

this was really my first time ever having a backoff week leading up to maxing. i'd been doing so much volume, weights so close to my previous best, that hot off of last week's squat sessions, i was talking soooo much shit! i was saying there was NO WAY i wasn't gonna hit 175#. but every day that went by without squatting, my confidence went down a tiny bit, that by last night, i was freakin' a little. colin explained the science behind this type of squat cycle, and told me to just trust in the process. i woke up at 2a, 3a, 4a... felt like christmas.

warmup on the bar:
45#, 75 x4, 95 x3, 115 x3, 130 x2
singles:
145#, 155, 165... 175...

BOOM! 185#! video coming later!

at that point i couldn't care less about deadlifting. i hit 220# and just called it. my brain was completely somewhere else. i had just back squatted what my goal was for JUNE!!!! what the h?!

midday
60 min z1 elliptical

4.25.13

a.m.
60 min z1 elliptical

4.26.13

a.m.
45 min z1 elliptical

midday
A1. Shoulder Press @ 31X1; 4-6 reps x 5 sets; rest 90 sec
57.5# x6, 60 x6, 65 x6, 67.5 x3, x3
A2. Weighted Pronated Pull-ups @ 30X1; 2-3 reps x 5 sets; rest 90 sec
2.5# x3, 5 x3, 7.5 x3, 10 x3, 12.5 x2
B. SA DB Press @ 21X1; 6-8 reps/arm x 4 sets; rest 60 sec b/t arms
20# x8, 25 x8, x8, x7
C. Barbell Skull Crusher @ 3010; 6-8 reps x 4 sets; rest 2 min
46.2# x8, 48.4 x8, 50.6 x8, 52.8 x4 -when these fell off, they fell off HARD. tris were lit up between sets!

pretty good upper body day

4.28.13

a.m.
20 min z1
on a machine that i thought was an elliptical, until i got on it. i told colin i think it was called 'the creeper' and he said it was definitely not called 'the creeper'.

205 # squat negative
to warm up, squatted 45# for a few, 75 x4, 95 x4, 115 x3, 130 x2, 145, and then negatives of 160, 175, and 190. it was soooo cool to have 205# on my back! last weekend, i felt weak under the squat, hot off of maxing. this week, so much better. looking forward to be back at squatting in a week. smashed my finger in the weights, aaaaahhhhh!!!! and seriously, nobody cared.

EMOM x10
5 Jumping Squats 65#

EMOM x20
even -3 Power Cleans 73#/78/83 (wave load up and down)
odd -9 GHD

4.29.13

a.m.
60 min z1 elliptical

p.m.
A. Bench Press; 8, 6, 6, 4, 4; rest 3 min
82.5# x8, 90 x6, 95 x6, 100 x4, 105 x2 -i got greedy.
B1. HSPU; 5 AFAP x 7 sets; rest 30 sec
B2. Kipping Pull-ups; 5 AFAP x 7 sets; rest 30 sec
C. EZ Bar Curls @ 21X1; 3-4 reps x 4 sets; rest 2 min
43# x4, 48 x4, 53 x3, 53 x3 -first time using EZ bar. will take some getting used to, forces my grip to be pretty narrow (the other area i could hold is too wide)

previous cycle notes

oh my god, oh my god, oh my god! in a couple weeks get to test my max bench!!! jan. 15 i built up to a heavy single, a couple weeks after that, i maxed at 120#. today went really well... is there a bench pr in my near future? 125#? colin just said he predicts 120# again, so now i have to get atleast 121#! 120.5#!

4.30.13

a.m.
90 min z1
20 min AD + 10 min row, x3

5.1.13

a.m.
box squats (12" box)
2 reps x12 sets 150#
-wore belt, warmup: 45#, 75 x4, 95 x3, 115 x3, 130 x3, 140 x2

midday
Row 20 sec @100% x5 sets; rest 2:10
avg pace, s/m
1:53.6, 36
1:51.1, 36
1:49.8, 39
1:51.1, 39
1:51.1, 39
-i totally, completey fucking KILLED IT!

5.2.13

a.m.
75 min z1 elliptical

p.m.
A1. Seated Behind the Neck Shoulder Press @ 31X1; 4-6 reps x 5 sets; rest 90 sec
41.8# x6, 50.6 x6, 55 x6, 59.4 x4, x2
A2. Weighted Supinated Pull-ups @ 30X1; 3-4 reps x 5 sets; rest 90 sec
bodyweight x4, 2.5 x4, 5 x4, 6.25 x3, x3 -the first pullups i could do post-surgery were sup, but now they tighten my chest waaay more pro. these need a lot of work to get back
B. DB Bench Press @ 2222; 6-8 reps x 4 sets; rest 2 min
20# x8, 25 x8, 30 x8, x8
C. Seated DB Tricep Extensions @ 1010; 8-10 reps x 4 sets; rest 60 sec
30# x6, 25 x10, x10, x10 -lazy, didn't want to have to get other dumbbells, so i went with 30#. probably first time ever, in a strength workout, i went down in weight. usually just bite the bullet and do reps below what's prescribed, but i couldn't deal with six.

really ready for rest day.

previous cycle notes


5.4.13
a.m.
60 min z1
20 min row + 10 min AD, x2

p.m.
back squat
3 reps 120#
4 140#
4 x3 sets 155#
5 155#
-wore belt and knee sleeves for all 155# squats

5.5.13
a.m.
60 min z1 elliptical

midday
A. Bench Press; 4, 4, 2, 2, 2; rest 3 min
95# x4, 100 x4, 105 x2, 107.5 x2, x1 -probably could've ground out a second on the last set, but just wasn't feeling it today
B1. HSPU; 5 AFAP x 7 sets; rest 30 sec
B2. Kipping Pull-ups; 5 AFAP x 7 sets; rest 30 sec
C. EZ Bar Curls -Build to a one rep max
58#... confident could've curled a couple more pounds, but couldn't go up less than five.

5.6.13
a.m.
60 min z1 elliptical

midday
back squat
3 reps 110#
3 130#
4 150#
3 165#
5 x2 sets 155#
-wore belt for 150#+. warmed up five reps at 45#, 70, and 90. below is video of 165#. i rolled out my legs pretty good today (for the first time in MONTHS), so happy to see how much i'm driving my knees out, but i have got to keep... chest... up.



thank you, youtube, for taking it upon yourself to choose that thumbnail. i'm glad i wore those purple shorts to maximize the big assness of my ass for this exact moment.

update! they fixed the thumbnail. god bless america.

5.7.13
a.m.
90 min z1
15 min row + 15 min AD, x3

5.8.13
a.m.
60 min z1 elliptical

midday
A1. Seated Behind the Neck Shoulder Press @ 31X1; 2-3 reps x 7 sets; rest 90 sec
50# x3, 52.5 x3, 55 x3, 57.5 x3, 60 x3, 62.5 x2, x2
A2. Weighted Supinated Pull-ups @ 30X1; 1, 1, 1, 1, 1, 1, 1; rest 90 sec
12.5#, 15, 17.5, 20, 22.5, 25, (f) -that first 25# was a squeaker, so i definitely knew i shouldn't go up in weight. couldn't get that next 25. pretty happy with this, not so far off from the 31# of a few months ago.
B. DB Bench Press @ 2222; 4-6 reps x 5 sets; rest 2 min
25# x6, 30 x6, x6, 35 x5, x6
C. Seated DB Tricep Extensions @ 1010; 6-8 reps x 5 sets; rest 60 sec
25# x8, 30 x6, x4, x5, x6

5.9.13
a.m.
45 min z1 elliptical

p.m.
back squat
4 reps 120#
4 130#
4 x5 sets 150#
-warmup: 45#, 75 x6, 100 x5

5.11.13
a.m.
75 min z1 elliptical

p.m.
back squat
4 reps 110#
4 130#
4 150#
3 165#
4 x2 sets 165#
-warmup: 45#, 75 x6, 95 x5
+
30 sec side plank + 45 sec front plank + 15 sec rest, x4 (alternating sides)

5.12.13
late a.m.
A. Bench Press - Build to a 1RM
(rest 10 min)
B. 85# x amrap, rest 3 min x3
-9, 11, 9

hit 120# for my bench! it matches my current p.r., but i couldn't be happier! post-surgery, most women take well over a year to press heavy again, if ever at all. 55kg at the meet is 121#. i'd be happy with that. was hitting my torso really low, so worked on that for B., and the difference is in the second set.

+30 min z1 row

5.13.13

p.m.
back squat
3 reps 120#
3 140#
3 155#
3 x3 sets 165#
3 175#
-warmup: 45#, 75 x5, 100 x4

5.14.13
a.m.
90 min z1
10 min row + 5 min AD, x6

5.15.13
a.m.
90min z1
30min AD + 60min elliptical

5.16.13
a.m.
60min z1 elliptical

midday
back squat
3 reps 120#
3 140#
4 155#
5 x4 sets 165#
-warmup: 55#, 80 x5, 100 x4
used a 55# bar, was kinda cool. colin noticed i'm still setting up shifted sightly to the right.

5.18.13
a.m.
back squat
3 reps 110#
3 130#
3 150#
5 x5 sets 165#
-warmup: 45#, 70 x5, 90 x4
the gym i was at, you lift on carpet. terrible idea. first set with 165# on my back, stumbled a little.

5.19.13
a.m.
90min z1 stationary bike

5.20.13
a.m.
60min z1 stationary bike

p.m.
back squat
3 reps 110#
3 130#
3 150#
3 x2 sets 175#
-warmup: 45#, 75 x5, 90 x5

5.21.13
a.m.
75 min z1
25min row + 25min AD + 25min row

5.22.13
a.m.
A: Bench Press; 85 # 2 reps x 8 sets; rest :90
B: Bench Press Drop Set; AMRAP @85#, 75, 65, 55, 45
-8, 7, 7, 10, 11 -i had been begging colin to program a drop set for me, i think that's when you finally punch your meathead card. unfortunately, ventura county conspires against me when it comes to benching, and i have yet to find a place with a rack at a good height. i'd have to unrack the weight and THEN get my shoulders in position. was still super fun. benching 45# to failure is weeeiiirrrddd.
C: Death By Toes-to-Bar
-15 + 13... KILLED IT! death by, for real. i killed it, and i died.

midday
30 min z1 jog

5.23.13
a.m.
60 min z1 row (on the craziest, crappiest 24-Hour Fitness rower)

p.m.
back squat
3 reps 120#
3 140#
3 155#
3 x4 sets 175#
-warmup: 45#, 75 x5, 95 x5
175# felt heavy today. lifted much later in the evening than i have in a long time, felt tired and right calf TIGHT from that stupid jog on wed. looking forward to rest day, 'cause it's the best day!

5.25.13
a.m.
back squat
3 reps 130#
4 150#
5 x5 sets 165#
-warmup: 45#, 75 x5, 95 x5, 115 x4

+
emom x20
even: 10 db push press 25#
odd: 8 toes-to-bar

squats got tough, started later in the a.m. than i'm used to, went into it fasted and felt weak. the emom stuff wasn't programmed, but a group class was going on, so i jumped in. had NO power left in my hips by the end (was fading pretty hard from the start), had to 'no rep' myself on a couple t2b because i could only get my left toe to actually touch the bar.

5.26.13
a.m.
60 min z1 elliptical

p.m.
A. Incline Bench Press; 2-3 reps x 6 sets; rest 3 min
60# x3, 65 x3, x3, 67.5 x2, x1, x2
B1: Standing DB Tricep Extension; 4-6 reps x 5 sets; rest 90
25# x6, 30 x6, x6, x6, 35 x4
A2. Pronated Pull-ups; amrap x 5 sets; rest 90 sec
5, 4, 4, 4, 4 -i'm bummed that i'm so far from my pre-op 10 strict pull-ups, but even more bummed at how hard 4-5 feels! i used to be able to bang out five reps cold.
C. this is where Barbell Roll-Outs were programmed, but i didn't like it, so i picked a fight with colin about it and did a five minute z1 walk... back home from the gym. the end!

5.27.13
a.m.
75 min yoga

p.m.
back squats
3 reps 130#
3 150#
3 x4 sets 175#
-warmup: 45#, 75 x5, 95 x4, 115 x4
i only have one full, heavy squat day after this, before competition. this cycle has tired me out pretty good, ready for the back-off next week!!!

5.28.13
a.m.
90 min z1 elliptical

5.29.13
a.m.
75 min yoga

p.m.
Bench - @95#; 1 reps x 7 sets; rest 2 min
-practiced every rep like it was a meet lift.
+
For Time:
15-12-9-6-3:
Ring Push-ups
Kipping Pull-ups
GHD Sit-ups
-9:59
i'd love to retest this during the summer, when i'm back doing more conditioning. i was moving the whole time, but slooow and huffin' and puffin'.

5.30.13
a.m.
back squats
3 reps 64kg (140.8#)
4 75kg (165#)
4 x4 sets 80kg (176#)
-warmup: 20kg/44#, 34kg/74.8# x5, 45kg/99# x5, 57kg/125.4# x4

last full squat workout before the meet, so decided to lift with the kilo plates, so i'm not so screwed up with the #s at the meet (like my last meet!).

6.1.13
a.m.
A. Incline Press - Build to a heavy single
80# -was flying solo at a globo gym, so i just went gauntlet style: 45# x5, 55 x3, 60, 65, 70, 75
B1. Standing DB Tricep Extension; 3-5 reps x 4 sets; rest 90 sec
25# x5, x5, 30 x5, x5, 35 x4 -my bad, thought it was five sets
B2. Weighted Pronated Pull-up; 2, 2, 2, 2; rest 90 sec
5#, 10, 15, 17.5
+
40 min z1 elliptical

6.2.13
a.m.
4x: 5 min z1 row + 10 walking lunges + 10 situps + 10 pushups
+
back squats
2x:
1x 135#
1x 145#
1x 155#
-warmup: 45#, 75, 95, 115 -all x3
+
4x: 5 min z1 row + 10 walking lunges + 10 situps + 10 pushups

6.3.13
p.m.
Bench - @105#; 1 reps x 5 sets; rest 3 min
+
5 Push-ups
20 Double Unders
x10 for time
-7:07 i was totally dying.
+
GHD Sit-ups; 15 reps x 4 sets; rest 2 min

6.4.13
a.m.
40 min z1 elliptical

p.m.
back squats
4 reps 64kg
5 73kg
-warmup: 20kg, 34kg x4, 45kg x4, 55kg x3

lifted in kilos again, to help feel comfortable with the numbers.

go time, showtime!

no more workouts before the meet. now it's just weight cutting and confidence building!

video from last full squat workout, sunday june 2nd. did three sets of four reps at 176# (80kg), which i plan to be my opener.

West Coast Wrecking Crew, in full effect!



meet results
the first victory of the meet, making weight! during this squat cycle, my bodyweight went as high as... let's just say, over 115#. you wanna lift big, you gotta eat big... that shit is for real. about a month ago, i started reigning it in, and then a week leading up to the meet, i did water loading and flush. i woke up fri a.m. weighing 109# and by the grace of the lifting gods, i weighed in 14 hours later at 105.3#... class cutoff: 105.6!

curl: 27.5kg
- i thought it was a strict curl, where we'd be up against a wall, so that's what i trained and how i picked my weights. weight came up easily and now i know you can have some hip movement and shrugging to get the weight up. so next time, i'll smash that number!
back squat: 85kg
-i wimped out on monster jamming 90kg, i was worried if i lifted my hips, i was gonna collapse forward. 187# is still a pr and now, i'm happy with it. at the time, i was not happy with it.
bench press: 50kg
-biggest disappointment of the meet, for me. the bench was wider than i'm used to and screwed me all up. i wanted that 121# in competition, but that pr belongs in the gym, on my bench, with my bar... this is my new powerlifting focus, aggressively train my bench so i can hit 120# any given day, on any equipment.
deadlift: 115kg/120kg
-all this time leading up to the meet, didn't give a second thought to my deadlift. i was gonna be cool with whatever i pulled. my third lift was 115kg, which counts towards the day's totals, but since i was getting a national record, i was allowed a fourth lft and hit 264#... a 22# pr!!!! 2.5x bodyweight, that's the good stuff.
power sports total: 192.5kg/423.5#
powerlifting total: 250kg/550#

couldn't have been happier to have martha there! you have a good amount of time between lifts, so if you miss something, you have a ton of time to dwell on it, and that bad attitude isn't going to do anything for your next lift. she kept positive the whole time and it was very inspiring!

the end!

thank you, colin, for all your help and support through this cycle and at the competiand for this AWESOME video! :)