meg -13 wks to nasa natls.

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thurs 5/9

Post by megholliday on 5/9/2013, 10:05 am

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
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wed 5/8

Post by megholliday on 5/7/2013, 6:39 pm

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
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tues 5/7

Post by megholliday on 5/7/2013, 6:03 pm

a.m.
90 min z1
15 min row + 15 min AD, x3
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mon 5/6

Post by megholliday on 5/6/2013, 9:56 am

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.
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sun 5/5

Post by megholliday on 5/5/2013, 4:57 pm

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.


Last edited by megholliday on 5/9/2013, 10:03 am; edited 1 time in total
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sat 5/4

Post by megholliday on 5/4/2013, 6:20 pm

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


Last edited by megholliday on 5/5/2013, 4:58 pm; edited 1 time in total
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prev. cycle

Post by megholliday on 5/2/2013, 11:09 am

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thurs 5/2

Post by megholliday on 5/2/2013, 11:07 am

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.


Last edited by megholliday on 5/3/2013, 8:44 am; edited 1 time in total
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wed 5/1

Post by megholliday on 5/1/2013, 10:37 am

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!
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tues 4/30

Post by megholliday on 4/30/2013, 10:30 am

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

Post by megholliday on 4/29/2013, 9:57 pm



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#!
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mon 4/29

Post by megholliday on 4/29/2013, 10:48 am

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)
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sun 4/28

Post by megholliday on 4/28/2013, 9:41 pm

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
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fri 4/26

Post by megholliday on 4/26/2013, 10:27 am

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
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thurs 4/25

Post by megholliday on 4/25/2013, 10:41 am

a.m.
60 min z1 elliptical

midday
box squats (12" box)
2 reps x12 sets 140#

warmup on bar:
45#
75 x3
95 x3
115 x3
130 x2

yup, these were tough. the first inch off the box, i felt like i was going through tar!

p.m.
x3:
7 Deadlifts 115#
Row 1 min @85%
Rest 2 min
-was about 220m each row, should've gone a little faster
+
x3:
7 Burpees
AD 1 min @85%
Rest 2 min
-20 calories the first minute, felt like that'd be no prob to maintain... killed myself to get 18 the next two rounds!
+
AMRAP DU in 3 min
-167... dying. i was dying. dyyyying. i got 40 the first 30 seconds and thought i was gonna easily clear 200! i never tripped on the rope, but had to keep stopping because i was so winded. squat cycle: great for strength, not so much conditioning.
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wed 4/24

Post by megholliday on 4/24/2013, 10:46 am

a.m.
90 min z1
30 min row + 30 min airdyne + 30 min row

something is making me fat, fat, fat, fat, fat. i had been doing a.m., fasted z1 regularly, but stopped when i started this cycle. i think that might be the key. we shall see...
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tues 4/23

Post by megholliday on 4/23/2013, 10:28 am

a.m.
EMOM, 20 min
Even; 5 Power Cleans 73#
Odd; 8 Box Jumps 18"
+
EMOM, 20 min
Even; 7 Ball Slams 30#
Odd; 8 GHD sit-ups
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mon 4/22

Post by megholliday on 4/22/2013, 11:22 am

a.m.
A1. Close Grip Bench Press @ 30X1; 4-6 reps x 5 sets; rest 90 sec
80# x6, 85 x6, 87.5 x4, x4, x4
A2. Standing DB Rows @ 31X0; 4-6 reps x 5 sets; rest 90 sec
25# x6, x6, 30 x6, x6, x6
B1. HSPU; amrap in 30 sec x 5 sets; rest 30 sec
9, 8, 9, 8, 7
B2. Strict Pull-ups; amrap in 30 sec x 5 sets; rest 30 sec
7, 5, 4, 3, 3 -i couldn't believe how hard these fell off! the last two sets, i did 2+1! damn.
C. Barbell Curls @ 31X0; 4-6 reps x 4 sets; rest 2 min
44# x6, x6, 46.5 x3, x4

not the most awesome training day ever and i think i tweaked my neck on the hspus! sometimes i come down to the mat, outta control! and then i just did the worst thing ever and looked at my notes from this cycle in december, and i want my hspu and pullup prowess back!

p.m.
60 min z1 elliptical
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sun 4/21

Post by megholliday on 4/22/2013, 11:17 am

midday
squat negative 190#
-warmed up doing back squats up until 130#, then did single negatives, 140#, 155, 175. this was terrible. had to do it somewhere with safety bars, so went to gold's. i'd never squatted in a cage before, kept thinking i was going to hit the rack behind me. so i was going into the squat a little forward. blaaaahhhh. only have to do these one more time, next week.

8x:
5 box jumps 12", rebounding
5 toes-to-bar, unbroken
20 double unders, unbroken
rest 1 min.

+
4x:
12 kettlebell swings 40#, unbroken


Last edited by megholliday on 4/22/2013, 2:19 pm; edited 1 time in total
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185#

Post by megholliday on 4/19/2013, 12:32 pm



with better technique, keeping my chest up, 200# is in... the... bag.
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fri 4/19

Post by megholliday on 4/19/2013, 11:02 am

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


Last edited by megholliday on 4/20/2013, 9:24 am; edited 1 time in total
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wed 4/17

Post by megholliday on 4/17/2013, 6:20 pm

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
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tues 4/16

Post by megholliday on 4/17/2013, 11:23 am

p.m.
25 min z1 row

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

3 x3 110#
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mon 4/15

Post by megholliday on 4/15/2013, 10:09 am

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
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sun 4/14

Post by megholliday on 4/14/2013, 12:36 pm

75 min z1
30 min row + 15 min ad + 30 min row
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Re: meg -13 wks to nasa natls.

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