No Letting Up!

Meet Results
Saturday - what an amazing day! All the prep - training, nutrition, visualization...all of it came together for those three minutes worth of lifting. It really is amazing to look at everything that is done in preparation versus the time spent on the platform, but honestly - it is such a rush it is totally worth it.

The day went on considerably longer than expected, but I was still pumped when it was finally time to start warming up! When the flights were posted I was a HAPPY girl to see my name listed *seventh* in the flight of 10 people (mixed men & women). Lifting order is determined by the amount of weight being lifted. Typically, I'm first - opening with the lightest attempt of the group. Seventh was pretty hot, I think I even opened after one of the guys :)

Warm-ups felt a little rusty, but went along as planned.  On my last warm-up (a single at 250), my foot slipped a little on the platform and threw me off a bit. It wasn't a big deal, but being slightly out of position made the lift feel heavier than it should have. I think I allowed that to get to me a little more than I should have, it's hard to say whether it was from that, or the fact that I haven't been on a platform in nearly 9 months that was causing the crazy butterflies in the pit of my stomach waiting for my opening attempt!

I opened as planned with 286.6lbs and it went up! The video makes it look smooth and easy, but to me it felt almost disastrously heavy! It made me uncomfortable with the plan I'd worked hard on going into the meet...I was unsure of myself. As a result, I dropped my 2nd attempt from a planned 314lbs to 308lbs and then went back to the warm-up room to try to get my head back in the game! In the warm-up room, Thomas (my new friend and videographer that day!) asked how it felt, I said it was heavier than I wanted it to be...he offered me my camera to watch the video.  Didn't look so bad, but I would have liked to see it go faster!

Second attempts time and I knew that I had to go out there strong...reminded myself how 308 is nothing...easily done in training, no problem just go get it! Again it went up and, although it felt smoother than the 286, it felt overly heavy again! I thought I had my head on straight but here's when the doubt really started to seep in...I was saying/seeing 340 over and over in my head, but the feel of that 308 was fresh in my body..it was hard to fight.

I had to put my 3rd attempt in...I stood their unsure (aggravating the hell out of the attempt keeper - I don't know what that position is officially called, so we'll go with "attempt keeper" and call it good ;) just looking at my options. It's tough not having someone there to help keep you focused and provide feedback on the lifts! Doubt...ugh...I caved and gave her 150kg/330.7lbs.  What? Really?!  Yeah - I really did!

Fortunately, it was loud and she started yelling at someone else to hurry up and give her their next attempt when I finally told her mine, and she didn't hear me. "Huh?" she said, and in that split second, I really DID get my head on straight and remembered what I went there to do and I changed it...152.5kg/336.2lbs - YEAH! Now I just had to do it...

Back in the warm-up room, Thomas offered me my camera again to watch the 2nd lift. I wasn't sure I wanted to see it, based on how it felt, but I played it back and was amazed! It went right up..it looked nothing like it felt. That's great feedback! When I saw that, it all came together for me. I knew that the 336 was happening, but I'd have to go out there and totally attack it, just own it.  All my strength...everything I had.  YEAH!!

Finally came down to it...I went out there, I took my time setting up, deep breath then...ATTACK! I fought it, I owned it, I won it! What a rush!!!

Here are all three lifts:

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Back in the warm-up room, I was shaking like crazy. A few people came up to me to congratulate me on that pull and I commented how much I was shaking. Someone explained to me - "you released so much adrenaline during that pull, THAT'S what is making you shake like that!" Wow...cool ;)  It's the greatest high...I wish i could bottle it and share it with you...

So that's it, in a very large nutshell :)  I took first place in the 148's open women, raw division and Powerlifting Watch posted this on Monday - it was awesome to find there and read where that puts me in the standings!

Back in the Game!
Yesterday I was right back in the gym working on my overhead press, and today was back to deads and my modified/hybrid 5x5 and 5-3-1 programming.

Yesterday - Shoulders
5 x 5 Seated BB Press @ 62lbs
3 x 10 Seated DB Press (one-arm) @ 25lbs
4 x 8 Seated DB Lateral Raises (first 3 sets w/ fwd lean) @ 10lbs
3 x 15 Face Pulls @ 70lbs
3 x 10 Cable Crunch @ 120lbs
3 x 15 Wtd Decline Sit-ups @ 25lbs
25 mins Elliptical

Today - Back
5 x 5 Sumo Deadlifts @ 255lbs
3 x 8-10 Low Row (Hammer) @ 45, 55, 60lbs
4 x 8-10 Close Grip Lat Pulldown @ 70, 75, 80, 70lbs
1 meager half-way up pull-up ;)

Tomorrow is off, just some cardio tomorrow.  It'll feel good...today went *really* well, but I could sense I wasn't totally recovered from Saturday.

Raphael has pointed out to me in the past that my focus tends to drop after the powerlift, I couldn't argue with him. Yesterday and today both I felt a shift in that, after Saturday I feel like I've got a renewed sense of hunger and I want more! I asked him today to continue to point that out to me if he senses it again, because I'm bringing my freaking A game to that meet in November...no letting up!

This is the face of no letting up!

Out With It - Raw Unity Wrap Up!

I've sat down to write this at least 5 times since Saturday so I'm convinced at this point I just need to be out with it. I think part of the problem is that I've just got so many emotions and thoughts and BIG THINGS to say it's hard for me to organize it all and spit it out.

So here goes...

Friday I woke up at 147.0, well under the weight class limit of 148.7, but...the weigh-in did not go quite as smoothly as I'd like. After a quick consultation with RC, there were some last minute weigh-in shenanigans that involved hanging out in a sauna for about 20 minutes, but ultimately - I made it and that's that! Official weigh-in: 147.4!

After that drama settled I went off for some food, a nap, and a little bit of work before picking Ms. T(ara) and her husband Dale up from the airport. It was sooooo sooooo good to see Ms. T, she's so much like me in many ways and it's just been a long time and squeezy gf hugs kinda just rock :) We had some dinner and then headed back to the hotel - early morning!

I woke up at 5am STARVING - seriously weird when that happens because it seems like the ONLY time I'm that hungry is the morning of a meet. I had half a brownie when I woke up, then wandered over to breakfast at 6:30 (when they opened). Tara and Dale joined me, then we were off!

Got to the meet about 8:15, women were scheduled to start lifting at 9:30. I figured I'd be first, and one look at the flights showed me I was right - no pressure! Opening the squats...opening the entire meet! In a moment of freak out, I dropped my planned opening attempt from 164 to 159 (note: this seems to be a pattern. work on confidence!).

Looked around for Dave, was a little disappointed (but I guess not truly surprised) that he said he'd be too busy to really help me out during the meet, so I called on Ms. T. I knew I was asking a lot from her, for so many reasons this was a very difficult task that I asked. She was supposed to have been lifting, this was supposed to have been her first meet, but just two weeks ahead she found out basically she had to stop lifting, stop everything, due to Adrenal Fatigue. T is NOT your "just stop" kind of girl, and while I know I can't even come close to fully understanding how she felt about that, we are so similar I do think I have an idea. On top of that, I know that the long day of travel the day before on top of the excitement and adrenaline from just being there for the day was going to take a toll on her physically. I know it was extremely hard mentally to be there and not be lifting...and, I know she felt some pressure that I was to some extent relying on her judgement and opinions about lifts and attempt selection when she had no experience of her own.

T was amazing from the first minute I asked her and agreed once I explained what I needed. Let me make it clear, with all that I had going on leading into the meet, and with all that was going on crazy there - I don't believe I'd have been at all successful without T stepping up by my side. I needed that other voice with me, so right up front, Tara...many many thanks to you.

Also want to give big props to Dale for his awesome yelling! It seems weird but it really does make a difference, and Dale was an AMAZING cheering section out there...he's who you're hearing on all the videos below. Thanks Dale!!

Warm-ups went well, Tara came over to the bullpen area just ahead of my first lift and helped me get in the zone. The music came on (theme song suggested by the Fabulous RC) and it was my time to get things started!

1st Attempt Squat: 159.8
Good Lift! Nice start to the meet!

Went smoothly, a quick consultation with T and we decided to stay with the plan...

2nd Attempt Squat: 187.4
The lift was good, but it was "off" and it was a bit more of a struggle than I'd have liked in a 2nd attempt. Looking back on it I'm wondering if it wasn't because the jump from 159 to 187 was too big...

Consulted with T again, there was a moment of waffling on my part and then she said "you've got it I think you should go for it" so I did - she was right, I knew I had it, no reason for doubt. 3rd attempt entered...

This was for almost 9lb PR: 203.9


When that was over I was shaking like a crazy person! I couldn't believe it - it was a HUGE victory for me, over 200lbs from when I started not being able to squat at all!

The flights were big so there was a LOT of time between the last squat and the first bench. I tried to eat but found it difficult so I only ate a little. Warm-ups started and I quickly found I was having difficulty with my setup. Couldn't quite put my finger on it, although I was having a hard time with my back which was weird, because I felt nothing during squats. I told Tara to please remind me to slow down and take my time during setup...my feeling was I was rushing it and that's why all my warm-ups felt "off." The plan was to hopefully hit a PR at 126, here's how it actually went down:

1st Attempt Bench: 104.7
Good lift - I did slow down and take my time for set-up but I still felt off. The lift was no problem though, so we went ahead with the 2nd attempt as planned...

2nd Attempt Bench: 115.7
Also a good lift, but same issue with the back/set-up. It wasn't quite as speedy as it needed to be for me to feel confident in the 126 third attempt, and Tara agreed, so we went for the small victory..1.3lb PR with a choice of 121.3 for 3rd attempt...

3rd Attempt Bench: 121.3
No lift. Just couldn't get it...set-up was still off, back was off, and obviously the lift was off...just didn't have it. Maybe squat took too much..I don't know, but it got stuck a few inchces off the chest, and the spotters grabbed it.

I had a moment after the missed Bench where I needed to get my head together. I was pissed since once again I've hit MORE than that several times in training, but...the lift was over and done, I had an AMAZING squat PR, and I still had MY lift left to do, as T pointed out :) I was a little concerned about how much the squats had taken from me, and had some waffling and self-doubt about my planned attempts for deads...T and I decided to just play it by ear, that the 1st dead was not a problem regardless, so stick with it and then go from there. Got my head on straight, and knew that was the right way to go.

There was another LONG break between bench and deads. Still had a difficult time eating..my tummy was rebelling every time I put something in my mouth I kind of wanted to puke. Nothing was sitting right. T finally intervened and was basically like "i don't care if you don't want it, you NEED it so DO it!" And she was absolutely right. I had started to crash during that break, and after I forced down some food I started to come back to it fairly quickly...

Got my fab DL socks out - ninjaaaaaaa
T had brought them for me, cuz she rocks like that - check 'em out:

Warm-ups finally started, and I was getting fired up for deads. Did a few warm-up reps and then it was TIME. I'm getting pumped just recalling this part of the meet, hah! I opened pretty light (comparitively) - saving it up for that 3rd attempt. I was second to lift for deads, but I was ready to GO when it was my turn...totally amped! T told me to hold onto it, not to unleash it all quite yet, she said "You can do 275 all day, hold on to it for later" She was right...

1st Attempt Deadlift: 275.6
Easy! Good lift!

Quick consult with T, decided to stick with the plan...

2nd Attempt Deadlift: 297.6
Easy! Good lift!

OMG - this was THE moment..I had to submit my 3rd attempt...the choice was 319 or 325..which is it?! Just asking that question out loud to T and I knew...it's 325 baby!!

Watching the rest of the women lift between my 2nd and 3rd attempt just got me MORE amped. The deadlift is an EMOTIONAL lift...it's one that you can fight and pull and pull and pull...no spotter is going to take it from you. Sometimes it seems sheer WILL will finish the lift..it's just awesome to watch! It really got me pumped, and I knew what was coming for me...I felt like I had to make this lift happen for everything that's happened, for everyone that's supported and been behind me...I needed to unleash all of it on that bar!

Just before I went out for this lift (a potentially 10.2lb PR) T said to me, "Go out there and rip that bar off the floor for EVERYONE!" YEAH!

I'm so excited about this lift, there was a lot of emotion and a lot of relief and release of emotion with this lift...it was the best feeling lift EVERRRR!

here it is...3rd Attempt Deadlift: 325.2lbs


YES!
An amazing meet all in all. Two *huge* lift PRs, my total increased by 13lbs (13 and not 18 because technically I lost 5lbs on the bench) in just 3 months, and I got to see and spend the weekend with Tara.

I mean seriously, could it have gotten much better? We hung around for the awards and then headed on out to get some FOOD. I was ready to eat by then, hahah..I think my tummy settled.

We went out to the Outback, by the time we actually got to order though I was so out of it I coudn't even read the menu. T and Dale had to explain my choices to me, hahah. But a little food in me and I was feeling much much better after that.

Back at the hotel room, Tara and I had some time to just catch-up...good good stuff. I really miss having girlfriends around :(

Sunday morning I dropped Tara and Dale off at the airport and headed back towards home. I woke up sore, but more so very tender to the touch! That was a first..I felt like my entire body was bruised, and the slightest touch hurt! Even my bra hurt...ugh. I was definitely wiped out...a few days later though and I'm feeling whole and almost normal again.

I've got a lot more to share, some personal victories with eating and the scale, and a lot of it stemming from/near the meet. But for tonight I did just want to get all of this up and out...

Ultimately, I placed dead last. I was last in my weight class, last in the overall "middleweights," and last of all weight classes combined. But for me, I had a great day and I'm happy with the overall performance.

It was an awesome experience, I still smile when I think of it, I'm actually proud of me for it. And again, super grateful for Tara, and for everyone who tuned in and cheered me on. My Facebook page still leaves me grinning when I look at it!

9 for 9: The Nitty Gritty

Saturday morning was weigh-in. Got there at 7:30 and hopped on the scale to see 144.2, solidly within the bounds of my weight class. About 5lbs heavier than average from all prior meets, but solidly within the bounds nonetheless.

I spoke with Raphael before leaving about my food before the meet. I needed to do the weigh-in on Saturday and then nail the food to be at my best. We talked about not being afraid to eat for strength and energy, good choices of food, really taking advantage of food to go in as strong as possible on Sunday. All things I knew, but maybe I just needed to hear that I knew what to do and could trust that. Here's what he wrote, "basically just hearty food spread through the day. No macros or any of that stuff. Foods like pancakes for breakfast with eggs, a huge burger with fries or big steak with fries, maybe a big muffin at some point in the day. Just eating for strength and energy but not too the point of stuffing it down. This will have Cooth like a superwoman at the meet and probably give her a sound night of sleep too."

And so I ate. A lot. And I did it guilt and worry-free, and knowing it was going to help me on Sunday and I felt good about that :) Careful not to just load up and feel lethargic and gross, but I ate a ton. Pancakes, eggs, turkey sausage, breakfast potatoes for breakfast, a half pound burger with cheese and sweet potato fries, a 7oz steak with mashed potatoes, a VPX bar, and a big chocolate chip cookie from starbucks. Saturday night I got my foods together for what I would eat to keep me going through the day at the meet. I packed 3 peanut butter & jelly sandwiches, a banana, a chocolate bar, a sliced up apple, and 2 VPX bars (Roasted Coconut, yum), plus 2 Spike Shooters and some xTend. That night I did sleep much more soundly..I woke up a lot, but the time I spent asleep was solid and restful.

Sunday morning - it was time. I started out with a SOLID breakfast of eggs, breakfast potatoes, a muffin, and a bagel. I got there a little early knowing I needed to register my first attempts and rack heights, and be on time for the rules meeting that started at 9. I registered all my first attempts as I had planned before the meet...Squat 170, Bench 100, Deads 270, but after the rules meeting I panicked a little and dropped my squat opener to 160. It's just the first lift of the meet, I needed to know I'd nail it no questions asked, and in the Rules meeting the meet director explained that 3 people bombed out on squats the day before - that was NOT going to be me!

He also explained that he re-arranged the flights to be 2 instead of 3, but they would be large. He wasn't kidding! I'd say each had 18 lifters. That makes for a LONG day (10 - 4), and a LOT of time between lifts...IMO too long, but you adapt or you don't - so I adapted.

I was a little worried about how things would go down in the warm-up room, since I was the only chick and they were all starting their warm-ups where I was ENDING...hahah..but they were really cool, they all helped me strip down the bar when I needed, gave me tips, etc. Pretty awesome, way friendlier than a lot of the women I've met in PL so far!

Here's how the day went down:

Opening Squat @ 49:50 (160)
Down and up, easy! Got some comments from Myles and Dave that I went "excessively" deep. The rule is the hip joint needs to be below the top surface of the knee...I didn't want to leave anything open to interpretation I guess, so I was sure to nail depth on my opener. First lift of the day done, and I knew it was going to be a good day - I felt real strong.

2nd Attempt Squat @ 1:09:00 (180)
Wellllll ok then...this one almost went wrong. I got too far back on my heels and my knees came in and I started down that "pancake" road, where I just fall forward and can't stand up out of the hole...this one was a battle, but it wasn't because of the weight, it was because I compromised my form. I was able to fight through it and get it back, and I came up strong - but I could feel them moving in to grab it! Again Dave and Myles said I went "excessively deep" and they blamed the form issues on that and a too fast descent. Based on the 180 being a struggle, they were concerned about the plan to go for 195 or 200 on the 3rd. Even though I stated multiple times that it wasn't the weight that was the issue, that it was my form and I would be sure to nail it on the 3rd, I almost let Dave talk me into just going for 190 on the 3rd, which would have tied my PR. Thankfully Myles very forcefully said, "Wait..no...what do you WANT?" I said, "what do I WANT? I WANT at least 195!" And with that, I entered my 3rd attempt at 195 :)

3rd Attempt Squat @ 1:29:00 (195)
Ahead of this squat, I visualized the descent and the pop up out of the hole. I visualized how it would feel to stand up with it on my back and knowing how it would feel when I nailed it. Myles focused my attention further on the squat I had done a few weeks earlier with him in the gym during an evaluation...more controlled descent, not as deep...*deep breath* I can DO this! I unracked, waited for my command...down....UP! I was unsure about my depth as I rose, but there was nothing I could do at that point - just needed to finish it! In my head it was a combination of "OMG it's going up! and OMG it wasn't deep enough, was it?!" In the auditorium the judge yelled "RACK!" I racked it and I heard, "and it's good!" and I knew I got it! I couldn't believe I got it! YES!

Did I have another 5lbs? I might have, I dont know...but I do know that I nailed a 5lb PR and it was time to move on and hit the bench.

It was Redemption time.

Bench 1 @ 32:00 (100)
Opened way light, because why not? Down, up, done! Smooth!


Bench 2 @ 49:40 (110)
Ahhh...110lbs. A number that has haunted me from my first powerlifting meet, and one that defeated me at my last meet. It was time to own it...110 loaded on the bar and down...wait for the command...PRESS! Up it went, no doubts, no pauses, not the slightest bit slow...it was AWESOME! I can't tell you what a relief it was to have owned it! FINALLY! And then it came time to not only own it...but to put it totally behind me...a quick conference with Dave and Myles on the 3rd attempt and in it went...my final Bench attempt was going to be 120.


Bench 3 @ 1:06:30 (120)
I had no doubts, no trepidation...I'd done 122 in training. But I wasn't cocky...I had been confident in 110 in the previous meet and it completely defeated me, so setting it for 120 made sense. That and EVERYONE was spastic about the length of the pause at the bottom, the head judge was a stickler for a solid pause and she waited to the letter of the rule "until the bar sits motionless on the chest." So prudence was in order, otherwise I'd continue to be stuck with the 110. The bar was set and it was time...down with control...PRESS! And up it went. Fast! Are you kidding me? 10lb bench PR?! After nearly 2 years of 110 haunting me, and I put it behind me by a full 10lbs! YEAH!

Now on to my favorite lift....deads :)

Opening Deadlift @ 42:50 - 270
This went up fast and easy, but something in my initial set up (too close to the bar, we think) had me off balance at the top. I felt it at lockout and felt like I could have easily lost it and fallen forward. I didn't, but I knew I needed to watch the set up on the 2nd attempt. Still - no question on the 2nd attempt...stick with the plan, stay light/conservative on the 2nd so you've got something left for the 3rd....I entered 290.

2nd Attempt Deadlift @ 9:55 - 290
The plan here was to PR my total on the 2nd attempt and lock that in. By hitting 290, my official total would become 605 - 10lbs over my former total PR (it stood at 595). I walked up to that bar owning it..careful on the set up...up! No problem! Set up was better, I was more stable at the top...now it was time to seal the deal...we conference...go for 315 or 320? Everyone agreed 315 felt like the right thing to do - so that's what I entered...a big lift, 5lbs over my last PR.

3rd Attempt Deadlift @ 24:00 - 315
Again I spent the time between these lifts visualizing the lockout on this lift. How will it feel to stand up with that bar in my hands, shoulders back - totally locked out with 315lbs? I was aggressive..own it! own it! I went out again, deliberate on the setup, no mistakes, solid arch, chest up and liiiiift! As usual a slight stick on the floor and the minute it broke the floor....up! YEAH!

315!
A new total PR...from 595 now to 630 - HUGE!
A PR on every lift!
9 solid lifts! I've NEVER gone 9 for 9 in a meet!
Myles and Dave both said "you had at least 320 and I think 325 in you!" On that, I do agree!

What a day...I'm still on cloud 9. Nine for 9 lifts....

That night we had to drive back from Tampa...a minimum of 4 hour drive. We stopped at Dunkin Donuts before heading out of townand I grabbed a bottle of milk (chocolate, 1% yummmm) and a big fat blueberry muffin (and one chocolate munchkin). That held me until we got back here and we grabbed some pizza. I was pretty exhausted - dropped my folks off at their condo and came back here to crash.

My body was wiped, but my mind could not shut down (probably the caffeine from the Spike) and I didn't sleep too well - thank goodness I'm off today and tomorrow :)

Today I feel like I've been hit by a bus, but I'm happy about it. I learned that my 315 deadlift puts me in the Top 20 Female Deadlifters in my weight class...I'm now ranked 15th in the country for the Unequipped 148s! I went to the grocery store today and that's about it. Just woke up from a nap and still feeling pretty tired, so I'll continue to take it easy the next day or so.

Dave says he wants me back in the gym on Wednesday and will send me my new training program soon. I honestly can't wait :)