new moves!

To: teeny-wahine

Subject: Re: weight...

From: urbankstrengthteam

Date: Mon, 28 Apr 2014 14:29:59 -0400

I've added few bouts of strongman style conditioning to your training. Let me know if everything will work out for you (i.e . equipment and facilities being available) or if you need any instruction on the events and please video all events, there are a lot of strongman tips that can make these movements more effective and efficient

We're going to hit your metabolism fast and hard, and get you to burn while maintaining and building muscle. Don't be discouraged if your weight doesn't drop instantly, the body can sometimes have a well set homeostasis, especially if you've been around the same weight for a long time. In some occasions it can take 2-3 weeks to see physical results from dietary changes.

From: meg holliday

To: urbankstrengthteam

Sent: Mon, Apr 28, 2014 2:09 pm

Subject: RE: weight... 

1. prowler, yes

2. sled, no

3. sandbags (or an object you can carry that weighs between 50-125lbs), yes, with 20# inserts, max 80#

4. astroturf or cleared carpeted area at least 50ft long, no, gym floor only, horse stall mat flooring

5. a very flat parking lot or street at least 150 feet long, yes

6. a large tire least 200#, yes

7. kettle bells 15kg+, yes, weights through 2pood 

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

To: teeny-wahine

Subject: Re: weight...

From: urbankstrengthteam

Date: Mon, 28 Apr 2014 14:01:47 -0400 

We'll add a few bouts of HIIT into your training. Do you have any of the following equipment available to you:

1. prowler,


2. sled,


3. sandbags (or an object you can carry that weighs between 50-125lbs),


4. astroturf or cleared carpeted area at least 50ft long,


5. a very flat parking lot or street at least 150 feet long,


6. a large tire least 200#,

7. kettle bells 15kg+

Week 13
Bench Press	4x6	100-110	paused	Press against bands	4x2	bar-85	paused
Back Squat	1x10	bar		Deadlift	1x3	135
	2x4	100-110			1x3	155
	1x4	120-130			1x1	175-200
	1x4	140-150			1x1	200-230
	6x4	170-180			4x1	245-265
Press against bands	4x2	bar-85	paused		1x Max reps	200
Car pushes	4x200ft			Sandbag carry	4x200ft
Week 14
Bench Press	4x3	105-115		Deadlift	5x5	195-215
Reverse Band Press	4x2	120-145		Sumo Deadlift	5x10	95-135
Back Squats	3x3	95		One arm DB Strict Press	3x5	25-35
	2x3	115		Medley x 4 (90 second max time limt each round)	Barbell Clean and Press	95#x2
	2x3	135		3 minute rest between each set	One Arm DB Push Press Clean once/arm	35#x2 each arm
	1x3	155			KB Thrusters	22kg x15
	6x2	170-180			KB Snatch	10kg+ x5 ea
	1x Max reps	155
BentOver Rows	3x12
Sprints	6x100m	light dynamic stretch and warm up first
Week 15
Bench Press	3x1	125-130		Floor press	4x2	95-105
Reverse Band Bench	4x1	135-165		Deadlift	5x3	215-235
Back Squat	2x3	115		Stiff legged deadlift	5x5	135-165
	2x2	135		Medley x4 no time limit	3 minute rest between each set
	3x2	180-190		prowler push	150# 100ft
Tire flip	5x5			Sandbag carry	80# max distance
Car pushes	4x200ft
Week 16
Bench Press	6x2	100-105	paused	Press Against Bands	4x2	bar-95
Pin Press	4x2	115-135		Deadlift	3x2	245-265
Back Squat	1x8	90		Sumo Deadlift	3x10	135
	2x4	110
	2x2	130
	2x2	150
	1x2	170
	4x1	190-205
Week 17
Bench Press	3x1	120-125	paused
Reverse Band Bench	3x1	145-175
Back Squat	1x8	90
	2x4	115
	2x2	135
	4x2	165-170
Squat against bands	3x5	bar-95
	6x2	95-135

week 13, day 1

Week 13
	Bench Press	4x6	100-110	100, 100, 105, 105, 105, 110	paused -sets 2-5 video
	Back Squat	1x10	bar
		2x4	100-110	100, 110	video
		1x4	120-130	130	video
		1x4	140-150	150	video
		6x4	170-180	165, 165, 170, 170, 170, 170	set 1, 3 video
	Press against bands	4x2	bar-85	didn't do, no bands :(	paused
	Car pushes	4x200ft		:44, :51, :58, 1:01	rested 3:00, 4:00, 5:00

let's go bottom to top...

car pushes were a thousand times tougher than i expected!  i blew up HARD at about :35 that first push, and then i was walking through tar for the other sets.  i wasn't sure how long i was to be resting, so i rested as long as necessary for survival!

super dumb... ordered bands, they hadn't arrived by training

back squat went GREAT!!!!!!  i did ALL sets with full grip.  i've never low bar squatted heavy using a full grip, and definitely never done a full low bar session using full grip.  i'd say i felt more confident.  [i just realized i wrote down my workout off of not the most up-to-date version of my training, and performed those last sets as 165-170 for the weight range.  170# came up so easily, bummed i didn't realize the spread was changed to 170-180]

bench press.  womp, womp, woooomp.  another less than spectacular bench day.  i think part of it is my warm-up.  i'm not spending nearly enough time warming up and i really feel it when trying to turn on my legs.  squeezing my butt made my legs feel fatigued!  and my second reps were almost always better than the first.

week 12, day 2

standing strict press	3x2	65-75	65, 70, 70
Deadlift	6x2	200-220	200, 200, 210, 210, 220, 220	fast pulls!
One Arm DB Push Press (strongman style, 2 hand clean)	3xMax :60. clean each rep	35-45	35 x14, 40 x12, 45 x11	did 12th rep at 45#
Pull ups	3xMax		6, 4, 4
Bent over rows	3x15		75, 80, 80	hit low on belly button

shoulder press actually felt pretty good, my upper back felt really warm and ready.

deadlift, i switched my grip every set

my occasional ocd forced me to do a twelfth rep with the 45# dumbbell after the minute was up... you know, to be even.

pull-up numbers low, and no disrespect to jay's garage, but that pull-up bar is WHACK!  super high, so even with something to step on, i had to jump, plus it's got alotta give to it, so there was some major swinging.

week 12, day 1

Week 12
	Bench Press	3x1	120-125	115, 120, 120
	Back Squat	1x10	100
		1x8	115
		1x5	125
		1x5	140
		5x5	160-170	160, 160, 160, 160 x3	Stopped, no fail
		2x Minute Squats	bodyweight	17, 21	max reps bar stays on back for :60. BW 113.8, used 115#
	Incline Press	3x5	65-75	65 x4, 65, 65

this training day was not the bomb.

bench felt heavy, but at least now i know i can hit 120# on my WORST day!  i definitely let the bench effect my mood and attitude towards the rest of the session.

back squats were going okay, but i did have the most foul attitude.  by the middle of the heavy sets, i really ran out of steam.  in an unprecedented move, i cut them a set and a half short.  the bar felt heavy and unstable, and was peeling out of the squats.  i also dropped the ball and totally forgot to try full grip on my warmup sets.  next week!

max reps kill me!  i weighed 113.8# that a.m., used 115#.  goal was 20, so i was happy with 17, not sure how i ended up pulling out 21. :)

the week before my period is always the worst training week of the month for me.  this time, it hit me like a fucking freight train.

week 11, day 2

Push Press	3x3	95-105	95, 100, 105
DB Bench Press	3x20	25-35	25, 30x18, 25
Deadlift	3x2	130
	2x2	150
	1x2	170
	1x1	190
	1x1	210
	3x1	230-250	230, 240, 250	set 2, 3 video
	2xMax	170	17, 13

push press 105# x3 actually came up pretty easily.  happy!

db bp, i never should've gone for 30#, those have always been tough for me.  weak shoulders?

deadlift singles were fun.  i think 250# could be called for a hitch.  when i watch the video, i think i see a rebend, but in super slow-mo, i don't see it.  unfortunately, at meets, there's no instant replay or super slow mo!  is my butt a little high on the setup?  i've narrowed my grip, and i think it's making me have my butt higher...???

max rep sets ALWAYS kill me!  second set, i took a few breaths before reps 12 and 13, so you might even call it 11.  hammier were taxed.

diet note from coach, cycling carbs

To: teeny-wahine
Subject: Re: Change to week 11
From: urbankstrengthteam
Date: Fri, 18 Apr 2014 08:50:44 -0400 

 Hey Meg, I'm going to have you start cycling carbs. So on your workout days you will get 60 grams of carbs (your choice), so enjoy. This should help you power through workouts, keep your metabolism up, and taste awesome. 

You don't need to eat 30 before and 30 after, if you want some carbs peri work out you can break the 60 grams up between pre/peri/post. 

You don't need to eat 30 before and 30 after, if you want some carbs peri workout you can break the 60 grams up between pre/peri/post.

Work-out days
Meal 1
Same
Pre workout
1.5 scoops whey protein
8oz water
30 grams of carbs	your choice
Post workout
1.5 scoops whey protein
8oz water
30 grams of carbs	your choice
1/3 cup cottage cheese
Meal 4
Same
Meal 5
Same

week 11, day 1

Week 11
	Bench Press, Paused	4x2	100-105	100, 105, 105, 105	set 4 video
	Floor Press	3x2	95-105	95 all sets
	Back Squat	2x4	110
		3x2	130
		2x2	150
		1x2	170
		4x1	180-195	180, 185, 190, 195	video
				200!	video

so i did pretty much exactly what i said i wouldn't in week three... strayed from course and went one set further.  i HAD TO get that freaking 200# out of the way, and tonight i was really feelin' it.  a little shallow (although i wish video was from the other side, as i tend to sink in more on my right), but i'm happy to have done at least this.  okay, best behavior from now on, I SWEAR!!!!

just got some new titan wrist wraps.  okay.  what the fuck.  they're so crazy stiff.  i'm not even sure how tight i should wear them.  they messed with me on bench, but i think really added something for me during the squats.  whateva, whateva, whateva!