meg -13 wks to nasa natls.

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VIDEO: Megan & Martha NASA Nationals 2013

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!

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!

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.

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

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

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

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!).

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'.

a.m.
90 min z1 elliptical

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!!!

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!

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.

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!

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

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

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

a.m.
90min z1 stationary bike

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.

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.

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

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

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

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

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)