Mega Melt

[wakechica]

It's okay, I'm about to start up a Madcows-ish program though it's got some Westside-ish ideas for accessory added on to it as well. Just don't be changing everything up leading up to a competition! You should be cutting out accessory work a few weeks out from comp anyways.

Yeah I'm keeping it more traditional in the lead up, it's only 2 weeks away so not much I can do now other than keep lifting, sleeping, eating and lift heavy on the day!

[tina722]

Interesting. That should be challenging...

[wakechica]

Week 1 Day 2
Wee bit of doms from yesterday... mainly upper body from the dips and pull ups and a bit in the hamstrings.

Bench
W/U 10@bar
4@31.5, 34, 38.5, 40.5
Happy with the 40.5 - it's a step up from 40 and I felt a lot stronger. Went for a 5th but didn't have it in me!

Low Box Squat
W/U 10@bar, 5@40, 3@50
4x3@61.5
Felt easy so very pleased

Lateral raises (front and side)
4x8@4 (yes, 4kg!)

Overhand -ve Pull Ups (OMG)
8,6,4@BW+6kg
My back was screaming after these as was my grip!

Tri PDs
10@11
2x10@13

Hammer Rows
10@29
2x10@33

Rest day tomorrow, probably do a 20-30min light run to loosen off as I think I'm going to need it!

Interesting. That should be challenging...

You're not wrong!

[wakechica]

I'm going to be honest.... I think those -ve pull ups killed me. I am soooo sore. In places I didn't know I had muscle. Always a good thing, not going for a run tonight I'm going to eat and REST!

[arian11]

So what meet are you doing? Is it just like a local meet your gym is running or an actual fed like USAPL?

[wakechica]

So what meet are you doing? Is it just like a local meet your gym is running or an actual fed like USAPL?

Just a local meet

[wakechica]

Week 1 Day 3
Bad nights sleep last night, probably due to not doing much during the day. Woke up a few times in the night and spent most of today feeling pretty rubbish.

Dead
10@50
5@60
2@70
4@82.5
4@88
4@99
Fail@104 - Nearly had it off the floor but just couldn't summon the energy! Maybe too much of a warm up?? - suggestions welcome on how to tailor a warm up properly
Total lifted: 2018kg/4449lbs

Bench
10@30
2x1@40.5
6x1@40
Was a bit disappointed as I'd done 4x40.5 last time so was really hoping to repeat and get more than singles in but my body wasn't having it.
Total lifted: 622kg/1371lbs

Squat
5@bar
4@40
4x8@40
Total lifted: 580kg/1278lbs

Single Arm Cable Rows
3x10@11

Closed Grip BB
10@bar
10@25kg
10@30

Going for a good dinner tonight, get some food down me! Rest day tomorrow and Saturday then lifting again Sunday to complete Week 1 of torture!

[arian11]

Week 1 Day 3
Bad nights sleep last night, probably due to not doing much during the day. Woke up a few times in the night and spent most of today feeling pretty rubbish.

Dead
10@50
5@60
2@70
4@82.5
4@88
4@99
Fail@104 - Nearly had it off the floor but just couldn't summon the energy! Maybe too much of a warm up?? - suggestions welcome on how to tailor a warm up properly
Total lifted: 2018kg/4449lbs

Bench
10@30
2x1@40.5
6x1@40
Was a bit disappointed as I'd done 4x40.5 last time so was really hoping to repeat and get more than singles in but my body wasn't having it.
Total lifted: 622kg/1371lbs

Squat
5@bar
4@40
4x8@40
Total lifted: 580kg/1278lbs

Single Arm Cable Rows
3x10@11

Closed Grip BB
10@bar
10@25kg
10@30

Going for a good dinner tonight, get some food down me! Rest day tomorrow and Saturday then lifting again Sunday to complete Week 1 of torture!

Depends what the purpose of the session/exercise is. Was the deadlifts supposed to be like a Westside max effort lower work? If so, then you might not want to be doing that many reps at that high of a percentage. I think Dave Tate limits his guys to 3 attempts above 90% for max effort. Now a beginner might be able to go to 4 or 5 since the stress/fatigue is not as much. So you could start out your day with a dynamic warmup or static stretching, then maybe some bodyweight squats or even a few squats with the bar. Then move to deadlifting and do like:

45x8
60x6
75x4
Work sets:
85x1
90x1
95x1
100x1
105x1

If you goal was to just hit 4s, then you could still do the dynamic warmup, static stretching, bodyweight squats, squats with empty bar, whichever of those you want. Then go to deadlift:

45x8
60x6
Work sets:
75x4
85x4
90x4
95x4
100x4

This way you got 5 sets of 4 ramping up in weight and hopefully the warm ups won't tire you as much. And if you want to add in more total volume you could always back off your top set and do 4 reps or more at a lower weight. It's alittle hard to add volume to your training through warm ups for females because the weights are so low and the jumps are a higher percentage. For a guy they could easy warm up 45, 135, 225, 315, 365, and be ready to go and the first few steps wouldn't affect them one bit even at high reps. But with girls, you only really need a couple warm up sets before you can go right into your working sets. That's why the warm ups outside deadlifts become important to get the blood flowing and the muscle loose and ready to go.

[wakechica]

Great advice, thanks I was thinking 95% was perhaps a bit high, maybe will drop it down a bit next time and save the 95% for 1-3 rep efforts. Wanted to see how it would go, squats were fine the other day but think DLs may need to be something less.

[arian11]

Great advice, thanks I was thinking 95% was perhaps a bit high, maybe will drop it down a bit next time and save the 95% for 1-3 rep efforts. Wanted to see how it would go, squats were fine the other day but think DLs may need to be something less.

Yea I figured out the samething last night when it came to Madcows Deadlift work. Looked easy on paper, 260x5 310x5 360x5 415x5. But I guess using my true max was a lofty goal since I only got 415x4, gonna have to drop the percentages down some so I don't stall right away.

[wakechica]

Yea I figured out the samething last night when it came to Madcows Deadlift work. Looked easy on paper, 260x5 310x5 360x5 415x5. But I guess using my true max was a lofty goal since I only got 415x4, gonna have to drop the percentages down some so I don't stall right away.

either that or max myself out on caffeine and E numbers

[wakechica]

9 days out from my comp:

Decided to 1RM Dead and Bench and it went something like this:

Dead:
Few body weight squats to warm up and get the blood flowing (don't ask, I wanted to see how it would work!)
60, 70, 80, 90, 100, 105, 110, 112.5 PR!

Bench:
W/U 10@bar
30, 40, 45 PR!
3x5@30

Dips:
3x10@BW-20 (improvement from last time)

Rows:
10@33
2x10@37

Then called it a day as I don't want to over do it this week.

Now need to rethink my bench strategy for the comp. Warm up was minimal which seemed to work in my favour.

Think I'll do:
35 - 45 - 47.5 (Bench)
90 - 105 - 115 (Dead) - I'll need a more extensive warm up for my DL - probably a lower weight w/u and then work up in singles with bigger jumps before my opener. Otherwise happy as I've never added this much onto my bench before in such a short space of time, same with DL.

[tina722]

Nicely done! That is awesome. Rest/heal up so you can beat these PRs. 9 days and counting!

[wakechica]

Nicely done! That is awesome. Rest/heal up so you can beat these PRs. 9 days and counting!

Had Fri-Sat-Sun off (bar 2hours of wakeboarding on Saturday) so feeling pretty well rested. Going to do some light stuff tomorrow and Wed then have a few more days off; then light again on the Monday before the comp and then Tues off and comp weds.

[wakechica]

Again a lighter workout today.

W/U
10@BW squats
10@bar squats

Then practised bench commands/pauses with a mate who's a lifter as well in preparation for next week:
W/U
5@25
5@35
Commands:
3@40
40 feeling nice and strong even after yesterdays workout.

Squat:
5@40
5@50 (low box)
5@60 (low box)
5@65 (low box)

Run: 8mins shake out

-Ve weighted pull downs:
10@BW+6kg
Then stopped as my left pec was twinging. Still feeling sore, despite stretching off! Ice and stretching later.

Tricep push downs
2x10@13
10@15

Laterals
2x10@5

Did all this with NO PWO. Feeling lethargic, also tired as I haven't been sleeping great lately. Waiting for white flood to arrive, not sure I'm getting on with stand in PWO... make me need to pee a lot which isn't great in the night (disturbing my sleep!). So opted to go without tonight.

[wakechica]

I hate water weight. Put on 4lbs on the scale in the last few days. Was really hoping it would keep going down so I could make the lower weight class at my comp. I only had 4-5lbs to go as well from when I was 138-140 before the weekend. Here's to drinking gallons of water for the next few days!

(Probably not water weight is it.... !! :/)

[wakechica]

Did a light workout end of last week, nothing much just some bench sets light and rack pulls light. Wasn't really feeling the love anyway which was probably a good thing....

Looked at my macros this AM.
Not very active outside of the gym so went with the old formula
[9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

Which gives me maint c2100.
I've dropped it to 2000 for now and BOY! I'm hungry.

B:Porridge made with skimmed milk, scoop of ON whey and 14g coconut oil = 428cals
S: ON whey with water = 120cals
L: Bacon, chicken panini = 479cals (the panini roll was 250cals, the rest of the food on offer was macaroni cheese or a puff pastry cheese thing)
S: ON whey with water + 6g PB = 156cals
S: Lemsip max (think I'm getting sick) = 20cals

797cals remaining.....

Macros:
78f/150p/175c

got 38f/15p/97c to go... might have to be lowering them carbs a bit!

[tina722]

Good luck! Take it easy and don't get sick in the next few days.

[wakechica]

Good luck! Take it easy and don't get sick in the next few days.

Thank you, yes plenty of preventative medicine and plenty of good food.

Did a light workout again tonight 5x5@30kg bench and 5x5@60kg DL. Temperature here keeps chopping and changing; in and out of heated buildings to freezing outside; can't win!

[wakechica]

Just under 12hrs until weigh in for my first ever comp. Slightly nervous!
Weight wise after breakfast, lunch, 2x protein shakes, slice of toast and a wee bit of cake I'm 143.0lbs (64.8kg) (usually I'm anywhere between 145-150 by this time of the day!). I'm in the 60+kg class tomorrow but was hoping to make 63kg or below (as per BDFPA class rules); just so I know where my lifts stand as per a 'fed', so to speak. Probably more likely going to be 63.5kg at the lowest, poss 64kg. I was bang on 63kg 2 weeks ago however poor diet and a slightly more sedentary lifestyle has meant that my weights ballooned a little more than I would have liked. After tomorrow it's back to counting to get below 63kg and stay there. I've been glugging about 1-2gal water/day for the last 4-5days and have now reduced my water intake since lunchtime to hopefully drop a little bit more (i'm more than hydrated so I'm happy). Need to sort out my kit tonight, lifting in my vibrams, some old compression socks with the toes cut off, a an old tri suit, t-shirt, belt and chalk

Lifts:
Bench:
40 - 45 - 47.5
Dead:
90 - 112.5 - 120 (maybe 117.5...)

[arian11]

If you set up your attempts right, then there is no need to be nervous.

[gobbles23]

Hey there! Good luck tomorrow Can't wait to see how you do!

[wakechica]

If you set up your attempts right, then there is no need to be nervous.

Yup,
I know you're meant to be pick something really easy as your opener - I've picked 40kg cos I know I can do it although close to my PR but due to the amount of girls I have a feeling i'm not going to get long in between lifts so don't want a large jump.

[wakechica]

Hey there! Good luck tomorrow Can't wait to see how you do!

awww thanks chick

[arian11]

Yup,
I know you're meant to be pick something really easy as your opener - I've picked 40kg cos I know I can do it although close to my PR but due to the amount of girls I have a feeling i'm not going to get long in between lifts so don't want a large jump.

Yeap, even if the sun is in your eyes and the room is 50 degrees and Brad Pitt is in the crowd watching you in just his boxers. It's happened to me before, true story.

[wakechica]

Sooo

Well, learned a lot today!

Weighed in at 64.4kg having eaten breakfast (played it safe, didn't want to risk not getting any with the possibility of maybe making the 63 class - save that for next time, unless it's more beneficial being at the very low end of the next class up?!)
Then there were briefs, drug testing etc.

I was in the first flight and we benched first. Didn't get long to warm up and had been waiting for about 2hrs from the start to actually lift. Didn't bring any food just PWO and was hungry so managed to scrounge some food.
First bench - 40kg. Went up easy no problem. Second - 45kg: didn't go up quite in one movement so no lift. Felt easier than my previous attempt at 45. Third - 45kg - took the bar and had to wait ages for the start command, panicked a bit and lost my focus as I thought I'd missed the command or taken the bar too early or something so no lift.

Deadlift - quick warmup
Opened with 100kg - flew up. Second lift - 110kg which also flew up. Went with 120 for third lift by which time I was knackered and had a failed lift. Should have played it safe and gone with 115 or 117.5 for a smaller jump up. Happy that 100/110 went up easy.

Overall - came second in my class. Still waiting to see how many were in my class overall there was about 8-9 girls lifting overall with probably majority in 63 class. Will update when I know.

Was quite nervous throughout as didn't know what to expect - lots of people kept saying I looked nervous.... never a good thing!
Lessons for next time:
Don't eat breakfast, take it with me
Take lots of food
Don't go for such big jumps to get new PRs!

Questions for the pros:
Is is better to be low end of your weight category or high end of your weight category? Is is worth getting down to 63 or below? I was 63kg a couple of weeks ago but haven't had the best food choices the last few weeks (thank you DFAC for calorie dense but non-filling; resulting in eating more than I should, back to own eating now )

I'll wait for the results and post back. Thanks for all your support and tips, it was a very fun day and I'll be doing it again!

[tina722]

Congrats! You did awesome.

It's interesting how much lifting in a meet changes lifting style - thanks for writing out your thoughts.

Excited to see when the next one is!

[wakechica]

Congrats! You did awesome.

It's interesting how much lifting in a meet changes lifting style - thanks for writing out your thoughts.

Excited to see when the next one is!

Yup I'll be doing more paused benching I think! Unrack - hold - 'start' - down - hold- 'bench' - press

Us novices all fell foul of that today. Nice to see most of the girls were all really lean as well - which goes to show you don't have to be big to be strong.

[gobbles23]

Nice job!!!

[wakechica]

Nice job!!!

Thanks Lori

I'm also counting again as off yesterday:

Macro goals:
2000 78f/150c/175p
It's lower carb than usual, I want to see how I respond. I seem to put on easily with carbs (probably water and bloat). I'm also foreseeing that my protein might drop slightly and I'll up my fat a bit more.

Tues: 142.0lbs
2156 (-156) 101f/118c/181p
Wed: 141.9lbs
2006 (-6) 101f/138c/110p