Unapologetically Me

MDUSA Weightlifter. GInger. coach. dj swole. jabaica.

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Operation Squat 400lbs

A write up of my awesome squat program from Travis Mash and my experience with the first 6 weeks of it! 

400lbs here I come!

Filed under weightlifting powerlifting oly crossfit squat strength oly lifting strong squat program strength and conditioning girls who lift fitness

4 notes

Last week Thursday - Saturday

Thursday (Rest day)

11am

  • 400m row, 400m row

7:45pm

Pull-up EMOM

  • 7 min: 7, 7, 6, 6, 6, 6 = 44 total reps
  • just trying to accumulate pull-up reps

Friday

11am

Squat Max 1 w/ 5 second pause then -15% 3x3 w/ 5 second pauses

  • 140kg x 1 (PR), 120kgx3, 115x3, 115x3
  • super pumped about this! down sets were really hard so I dropped the percentage after the first down set

Deficit RDL’s (stood on 25kg plate)

  • 55kgx8, 8, 8

4pm

Concentric Squats 3RM 

  • up to 122kgx2 (failed 3rd rep)
  • I had not much energy left for these. Failing on these is super anti-climactic too because you just sink back down to the pins and it’s not noisy or anything. Just like someone pushing you down lol

GHD 3x8

Snatch Pulls

  • 60kgx5, 5, 5
  • felt pretty good

Saturday

Lunge Squat 

  • Right side: 175lb x 17
  • Left side: 175lb x 15
  • this is so far my strongest movement i’ve tested so I probably never need to do these ever again lol

Sumo Goodmorning

  • 105lb x 15 

Fat grip one arm db press

  • L side 30lb x 5, 3 
  • R side 30lb x 10
  • obvious discrepancy between left and right sides that i need to work on

Farmer Carry

  • 150lb x 120m

DB One-arm OH carry

  • 35lb x 150m in 6 min

Filed under weightlifting squat operationsquat400pounds

17 notes

Clean Eating vs. IIFYM for Advanced Athletes

Here’s a great article from my nutritionist, Nick Shaw, comparing IIFYM to Clean Eating approaches to dieting. 

Nick helped me drop several kilos earlier in the year and I’m working with him again to continue to try and compete as a 69kg lifter at the AO.

Filed under weightlifting powerlifting bodybuilding clean eating iifym nick shaw lifting barbell sport nutrition nutrition nutrient timing carbs protein macronutrients

11 notes

Carefully watch your thoughts, for they become your words. Manage and watch your words, for they will become your actions. Consider and judge your actions, for they have become your habits. Acknowledge and watch your habits, for they shall become your values. Understand and embrace your values, for they become your destiny.
~Gandhi

Filed under quote inspiration life words to live by words of wisdom gandhi values

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Live Q&A with me and @supersrokus tomorrow at 2pm EST! Tweet us your questions! Anything from training, nutrition, competing, etc. Looking forward to answering some good questions! @muscledriverusa @masheliteperformance @thebarbelllife @gognarly @freakathleteapparel #teammdusa #weightlifting #oly #olylifting #olympiclifting #nutrition #sportnutrition #lifting #crossfit #snatch #cleanandjerk #fitness  (at MuscleDriver USA)

Live Q&A with me and @supersrokus tomorrow at 2pm EST! Tweet us your questions! Anything from training, nutrition, competing, etc. Looking forward to answering some good questions! @muscledriverusa @masheliteperformance @thebarbelllife @gognarly @freakathleteapparel #teammdusa #weightlifting #oly #olylifting #olympiclifting #nutrition #sportnutrition #lifting #crossfit #snatch #cleanandjerk #fitness (at MuscleDriver USA)

Filed under nutrition teammdusa crossfit cleanandjerk olylifting fitness sportnutrition weightlifting oly olympiclifting snatch lifting