meg -13 wks to nasa natls.

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.

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

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.

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

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!

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!

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.

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.

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.

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

+20 min z1 airdyne

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#