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  • brains.and.brawn
    Dr. Rachel Wood, PT, DPT, CSPS
    @brains.and.brawn

Images by brains.and.brawn

MEET RECAP

What a day! I went 8/9 at the Mile High Open hitting 
Squats: 259# (PR)
Bench: 132#
Deadlift: 330#

My 2nd attempt deadlifts moved smooth and went for 348# on 3rds and was just out of gas. 
Accomplished what I came for which was getting an elite @uspapower total at 56kg to qualify for bigger meets. And better yet got my first ever best lifter!

#brainsandbrawn #girlswhopowerlift
MEET RECAP What a day! I went 8/9 at the Mile High Open hitting Squats: 259# (PR) Bench: 132# Deadlift: 330# My 2nd attempt deadlifts moved smooth and went for 348# on 3rds and was just out of gas. Accomplished what I came for which was getting an elite @uspapower total at 56kg to qualify for bigger meets. And better yet got my first ever best lifter! #brainsandbrawn  #girlswhopowerlift 
I promise my own recap is coming soon but had to give a shout out to this guy because it’s Monday and he killed it at our meet Saturday!

He didn’t achieve one of his goals but FIVE of his goals: - Best Overall Male Lifter ✅ - 500 wilks ✅ - International Elite Total ✅ - 1700# total (1725#) ✅ - Went 9/9 ✅ 
I’d like to say it was my fantastic coaching these last 20 weeks and handling 💁‍♀️ but really it is his dedication and passion to this sport. We have had a crazy month and he pushed through every training to have his best meet yet. So proud! ❤️ #brainsandbrawn #mancrushmonday
I promise my own recap is coming soon but had to give a shout out to this guy because it’s Monday and he killed it at our meet Saturday! He didn’t achieve one of his goals but FIVE of his goals: - Best Overall Male Lifter ✅ - 500 wilks ✅ - International Elite Total ✅ - 1700# total (1725#) ✅ - Went 9/9 ✅ I’d like to say it was my fantastic coaching these last 20 weeks and handling 💁‍♀️ but really it is his dedication and passion to this sport. We have had a crazy month and he pushed through every training to have his best meet yet. So proud! ❤️ #brainsandbrawn  #mancrushmonday 
Longer meet recap to come but we had an awesome meet yesterday at the @uspapower Mile High Open. 
@mhorton_90kg and I both walked away with PRs and even better we both got Best Open Lifters. This was a first for both of us which made it even more special ❤️ #brainsandbrawn #powercouple
Longer meet recap to come but we had an awesome meet yesterday at the @uspapower Mile High Open. @mhorton_90kg and I both walked away with PRs and even better we both got Best Open Lifters. This was a first for both of us which made it even more special ❤️ #brainsandbrawn  #powercouple 
1 day out

Feeling strong. Feeling ready. 
#brainsandbrawn #uspacolorado
Not much lifting this week so you guys are stuck with my selfies 💁‍♀️ #sorrynotsorry 
Rest is so crucial the week of a meet. Without appropriate amounts of rest you won’t be ready to push yourself to your maxes on meet day. 
But how much rest do you need?
I find that it varies per person. @mhorton_90kg took his last lifts on Tuesday and is resting until Saturday. Previously he’s actually don’t no lifting the week of a meet. 
I however just finished my lifting today. I take openers early in the week and then do 50% for a few reps on squat and bench just to keep that form fresh. But it’s not enough weight to tax me and fatigue me on meet day. 
Instead of following whatever one person says and says you should do, find what works best for you. 
#brainsandbrawn #2daysout
Not much lifting this week so you guys are stuck with my selfies 💁‍♀️ #sorrynotsorry  Rest is so crucial the week of a meet. Without appropriate amounts of rest you won’t be ready to push yourself to your maxes on meet day. But how much rest do you need? I find that it varies per person. @mhorton_90kg took his last lifts on Tuesday and is resting until Saturday. Previously he’s actually don’t no lifting the week of a meet. I however just finished my lifting today. I take openers early in the week and then do 50% for a few reps on squat and bench just to keep that form fresh. But it’s not enough weight to tax me and fatigue me on meet day. Instead of following whatever one person says and says you should do, find what works best for you. #brainsandbrawn  #2daysout 
Openers have been set and now it’s onto the important questions- which singlet to wear!? My first meet I remember being worried about if I could do my hair and makeup or would I be judged since it’s a lifting meet. 
Now I wear obnoxious singlets, plan out my hairstyle and wear full makeup because why not. Meets are supposed to be fun so if you want to do your hair, do it. 
Now help me decide which singlet to wear - donuts or polka dots. Vote in my story!

#brainsandbrawn #womenempowerment
Openers have been set and now it’s onto the important questions- which singlet to wear!? My first meet I remember being worried about if I could do my hair and makeup or would I be judged since it’s a lifting meet. Now I wear obnoxious singlets, plan out my hairstyle and wear full makeup because why not. Meets are supposed to be fun so if you want to do your hair, do it. Now help me decide which singlet to wear - donuts or polka dots. Vote in my story! #brainsandbrawn  #womenempowerment 
Why I’m not cutting weight this meet •

Simply it was getting to be too hard on my body and wasn’t worth it. 
My last two weight cuts I started exactly where I always have - about 4 lbs over. However these last two despite sticking to my water cut to a T, the first I woke up still 2lbs over and missed weight. The other I had to go spit in my car to make weight. 
The focus then was solely on making weight and not lifting the weights on meet day. I have also been limiting my muscle growth by staying in a weight class that I’m too tall for - I’m 5’7. 
So this meet there is no weight cut for me! I’ll probably weigh in around 53.5kg for a 56kg weight class but that’s ok because I’m just looking to hit big numbers on Saturday!

#brainsandbrawn #5daysout
Why I’m not cutting weight this meet • Simply it was getting to be too hard on my body and wasn’t worth it. My last two weight cuts I started exactly where I always have - about 4 lbs over. However these last two despite sticking to my water cut to a T, the first I woke up still 2lbs over and missed weight. The other I had to go spit in my car to make weight. The focus then was solely on making weight and not lifting the weights on meet day. I have also been limiting my muscle growth by staying in a weight class that I’m too tall for - I’m 5’7. So this meet there is no weight cut for me! I’ll probably weigh in around 53.5kg for a 56kg weight class but that’s ok because I’m just looking to hit big numbers on Saturday! #brainsandbrawn  #5daysout 
Meet week is here! 
All that is left is to take openers and the rest up until the big day on Saturday! No weight cut for me this time so my focus can be solely on the lifts. 
#brainsandbrawn #mondaymotivation
Meet week is here! All that is left is to take openers and the rest up until the big day on Saturday! No weight cut for me this time so my focus can be solely on the lifts. #brainsandbrawn  #mondaymotivation 
Alright I lied - one more PR to end this cycle. Took 2nd attempts yesterday and hit this deadlift  of 330# for a gym PR. 
Looking to add onto my all time PR of 342# in just 6 days!

#brainsandbrawn #USPAColorado
Alright I lied - one more PR to end this cycle. Took 2nd attempts yesterday and hit this deadlift of 330# for a gym PR. Looking to add onto my all time PR of 342# in just 6 days! #brainsandbrawn  #USPAColorado 
The week leading up to a meet is always the hardest for me. 
I’ve been training 5 days a week leading up to this and now I’m doing 3 super short workouts. It’s very tempting to throw in a bunch of extra accessories to make it feel like I’m getting a workout. 
But don’t! Rest is so critical in leading up to a meet to make sure you’re ready to push yourself to maxes on meet day!

#brainsandbrawn #7daysout
The week leading up to a meet is always the hardest for me. I’ve been training 5 days a week leading up to this and now I’m doing 3 super short workouts. It’s very tempting to throw in a bunch of extra accessories to make it feel like I’m getting a workout. But don’t! Rest is so critical in leading up to a meet to make sure you’re ready to push yourself to maxes on meet day! #brainsandbrawn  #7daysout 
Happy #TreatYoSelf and #FlexFriday! 
But wait wasn’t I going back to be strict with my diet this week? I am! 
But the key to sticking to a show or a meet prep is being spot on with all my meals plus one treat a week - which for me is of course I donut. 
One small treat a week is not going to ruin my progress and helps me stick to a stricter eating routine. But the key is it’s one treat that I still fit into my daily macros. Not a whole day of crazy eating. 
#brainsandbrawn #donutlover
Happy #TreatYoSelf  and #FlexFriday ! But wait wasn’t I going back to be strict with my diet this week? I am! But the key to sticking to a show or a meet prep is being spot on with all my meals plus one treat a week - which for me is of course I donut. One small treat a week is not going to ruin my progress and helps me stick to a stricter eating routine. But the key is it’s one treat that I still fit into my daily macros. Not a whole day of crazy eating. #brainsandbrawn  #donutlover 
Before I ever step on the platform I have already imagined myself taking and nailing the lift. 
The moment you second guess yourself is the moment you’ve set yourself up to fail

#brainsandbrawn #championmindset
Before I ever step on the platform I have already imagined myself taking and nailing the lift. The moment you second guess yourself is the moment you’ve set yourself up to fail #brainsandbrawn  #championmindset 
Pulling back on volume this week to let my body recover some before my meet next week!

Singles at 310# moving slower than would like but that’s to be expected at this point. 10 days out!

#brainsandbrawn #meetprep
Pulling back on volume this week to let my body recover some before my meet next week! Singles at 310# moving slower than would like but that’s to be expected at this point. 10 days out! #brainsandbrawn  #meetprep 
Strong is my favorite feeling 💪🏽 #brainsandbrawn #bouldershoulders
Can it be hard to stay motivated? Absolutely. 
This weekend Michael and I prepped our house for an open house and showed it while also looking for a new house of our own. Then on top of it one of our dogs cut open her foot last night and needed a trip to the emergency vet. 
The last thing I wanted to do this morning was get up and lift. But I have big goals for myself in less than two weeks and one crazy weekend is not going to get in my way. 
Happy Monday! 📸: @fitnphys.photos 
#brainsandbrawn #motivationmonday
Can it be hard to stay motivated? Absolutely. This weekend Michael and I prepped our house for an open house and showed it while also looking for a new house of our own. Then on top of it one of our dogs cut open her foot last night and needed a trip to the emergency vet. The last thing I wanted to do this morning was get up and lift. But I have big goals for myself in less than two weeks and one crazy weekend is not going to get in my way. Happy Monday! 📸: @fitnphys.photos #brainsandbrawn  #motivationmonday 
Finishing off this training cycle with one last deadlift PR - 300# for triple! 13 days out

#brainsandbrawn #sundaymorning
Getting to that point of meet prep I hate - exhausted and everything feels heavier than it should. But we’re only two weeks out and gonna keep pushing through!

#brainsandbrawn #saturdaymorning
Getting to that point of meet prep I hate - exhausted and everything feels heavier than it should. But we’re only two weeks out and gonna keep pushing through! #brainsandbrawn  #saturdaymorning 
Donut boomerangs are the best boomerangs. Especially when they involve @voodoodoughnut 🍩

#brainsandbrawn #treatyoself