PowerLifting/Strongwomen!

[SophieM]

Way to go Sophie! You and I are at about the same place -- except you just passed me up, lol. I did 205 for 4 reps a couple of weeks ago. Silly question but I've been wondering for a while -- did you use 2 plates per side and, if so, how do you actually get the second one on? I hate the thought of the extra work of picking up the bar one more time (even if the smaller weights are stripped off) to put it on the rack BUT 2 plates must look pretty damn good!

I signed up for a push-pull competition at my gym -- it's at the end of June. Best good news is I can use straps for DLs and wrist wraps for bench!!! Have been doing overhand with chalk because of inner elbow tendonitis on both sides Now I don't have to worry about changing my grip in the next couple of weeks and basically won't have to think about grip at all. Going to try 240 on Friday, see what happens with straps -- makes the whole lift feel a lot easier IMO so I'm hopeful for a good workout.

Now bench is pitiful. It's been a couple months since I've tried doubles at 95, and 100 would be a huge PR for me. Keep thinking (hoping?) that I just haven't figured out how to push through that hard sticking point in the middle, and that a light will go on in my brain and I'll be able to do it -- sooner rather than later, of course.

If I'm alone, I'd use 45's, 35's and 10's for 225 lbs. For the pictures/movies I had my dad take, I had him put on the two other 45's, because as you said, it LOOKS good. :P (And you're probably ahead of me on DL because I'm still using hooks. Stupid cyst. LOL)

I hear you on bench. Mine is pathetic also. I've had to start over so many times because of the ganglion cyst it's almost enough to make me give up. But I'm not the giving up kind of person

Jealous of your push/pull competition!!! I want a full report!

[BestYearEver]

That's too bad about the cyst -- but what a great attitude. Awesome that you have a video of your dls -- woohoo!! With the 2 plates!

I guess the hooks are like straps. I started putting my hands through the straps but not actually wrapping them around the bar, so I could complete a max rep set if my grip failed but everything else was still good. Then I forgot to wrap them on the 205! the best-laid plans....

After this is over, I need to just practice over-under grip with light weights to get comfortable -- I always waited until heavy sets, and it never felt right. But i think it would be stupid not to use straps for the push-pull.

[SophieM]

It's it's allowed in the competition, I'd definitely use straps. Good luck!!

[fitlover]

Can't wait to start my program next week!!

Question for you ladies:

Do you deadlift sumo, or conventional? What is your reasoning for doing either or?

[BestYearEver]

What program are you starting? Always so fun to start something new!

I do conventional -- mostly because that's what I was taught when I first started and the movement came kind of naturally. I have a short torso, long legs and arms, so conventional seems to suit my proportions. Just haven't had a reason to try sumo yet.

[adriane88]

I am also really excited to see this thread. I just competed in my first power lifting competition and I loved it. I've recently changed trainers to a more powere lifting specific trainer and I'm starting to set some pretty ambitious goals for my next two meets. I'll be doing a bench only competition at the end of June and another full power competition in August. It feels great and I love being strong! I'm blogging about my adventures at:

atothejay.wordpress.com

Come check it out!

[Linds33]

Can't wait to start my program next week!!

Question for you ladies:

Do you deadlift sumo, or conventional? What is your reasoning for doing either or?

I do both actually.

Sumo will help you get heavier weight off the ground and i also like it because when i am training for physique as it helps activate the glutes much more.

I like to do reagular stance deadlifts because it is more of a challenge for me and is a much better "full body" compound workout.

[tina722]

^^^I would agree with this.

I have always done conventional...recently started adding in sumo. The movement feels pretty unnatural still, but with time that'll come.

[hmotb555]

^^^I would agree with this.

I have always done conventional...recently started adding in sumo. The movement feels pretty unnatural still, but with time that'll come.

Hey Tina!!!!


I used to do Romanian Deadlifts, but now I'm doing conventional deadlifts. I think RDLs focus more on hamstring, but as mentioned conventional deadlifts are good for a full body compound workout.... I am working on increasing my weights. All this time I've been training I never really tried to push myself to lift heavier every workout....NO MORE! Every workout now I'm going for more more more MORE!!!!

[SophieM]

I do conventional and RDL's. I tried sumo and was MUCH weaker.

[fitlover]

What program are you starting? Always so fun to start something new!

I do conventional -- mostly because that's what I was taught when I first started and the movement came kind of naturally. I have a short torso, long legs and arms, so conventional seems to suit my proportions. Just haven't had a reason to try sumo yet.

I'll be going on 5x5 for the first 4 weeks, maxing out on the 5th, deloading on the 6th, and then starting up Wendler's 5/3/1 for the next 1-3 months. That's what I have planned for now, and then we'll see if I want to switch to Westside, depending on where I'm at!!

I'm always told I'd be great for sumo, but it feels REALLY unnatural. I can pull more with conventional, and it just feels more comfortable. With sumo I feel like the weight is uneven, and it's not so comfortable on my hips...I dunno? Maybe I'll get into them eventually.

[tonym9428]

I'll be going on 5x5 for the first 4 weeks, maxing out on the 5th, deloading on the 6th, and then starting up Wendler's 5/3/1 for the next 1-3 months.

The way 5/3/1 is set up, I think people would benefit by running it for longer periods of time. In his book, he mentions that people generally stall and have to readjust after 8 months, so that is the bare minimum. I'm currently running 5/3/1 and it probably run it for nearly one year.

[tina722]

Hey Tina!!!!


I used to do Romanian Deadlifts, but now I'm doing conventional deadlifts. I think RDLs focus more on hamstring, but as mentioned conventional deadlifts are good for a full body compound workout.... I am working on increasing my weights. All this time I've been training I never really tried to push myself to lift heavier every workout....NO MORE! Every workout now I'm going for more more more MORE!!!!

Hey hmotb!!

How's the lifting going? Did you hit a 200# bench yet?

[hmotb555]

Hey hmotb!!

How's the lifting going? Did you hit a 200# bench yet?

The lifting is going great! No I haven't hit that on the bench....yet Right now I'm focusing on three lifts (front squats, deadlifts, and overhead press) I'm following a program given to me by KyleAaron and I'm focusing on increasing strength on these three lifts and then after that I'm going to incorporate bench, back squat and rows again and increase my strength with those lifts.....so before the end of the year I should be at a 200 bench....if not more!!!! Here is my workout for today!

front squats - 65 1x10, 90 1x10, 135 3x7
deadlifts - 85 1x10, 110 1x10, 170 3x7 (Whoa! That last set was murder!)
overhead press - 40 1x10, 50 1x10, 80 3x7

[fitlover]

The way 5/3/1 is set up, I think people would benefit by running it for longer periods of time. In his book, he mentions that people generally stall and have to readjust after 8 months, so that is the bare minimum. I'm currently running 5/3/1 and it probably run it for nearly one year.

Yeah I've been hearing that.

I think I'm not going to do so many switch-overs, actually...I decided to run Madcows and see where it takes me. If I find I'm not progressing over time, I'll switch. Keeps things simple!

[Tisiphone]

I came across these boards almost by accident, who knew there'd be a women powerlifter section? Yay, community! I've been lifting for about a year, started SS and then TM, now I'm 5/3/1 which works out better for my schedule - I train martial arts (jujitsu, aikido and Japanese sword) so I need more recovery time.

Anyway, just wanted to say hey and shout out to all of you who compete, it's something I'm thinking of more and more but there's little of it in my area.

I think we deserve a thread of our own! :-D

[medusa11]

Hey all,
Was looking for a bit of feedback, I delivered twins 4 weeks ago, I have returned to the gym (sun) I want to get back to power work, I have been on modified bedrest for 3 months. Im figuring on a 2 day split for about 4 weeks, emphisis on compound movements, Im thinking this should be enough time for my body to start to remember (gotta love muscle memory) and avoid killing myself before I start trying to hit 200 on bench (that was the pre pregnancy goal)

Is my logic sound or am I looking to hurt myself with this plan?

[fitlover]

Hey all,
Was looking for a bit of feedback, I delivered twins 4 weeks ago, I have returned to the gym (sun) I want to get back to power work, I have been on modified bedrest for 3 months. Im figuring on a 2 day split for about 4 weeks, emphisis on compound movements, Im thinking this should be enough time for my body to start to remember (gotta love muscle memory) and avoid killing myself before I start trying to hit 200 on bench (that was the pre pregnancy goal)

Is my logic sound or am I looking to hurt myself with this plan?

Hey there! I would do a 3-day split, 2 days doesn't seem like much. If you do a 3-day split you could go with something like Starting Strength or Madcows. Both very good beginner/intermediate programs

[fitlover]

Curious, what are your ladies' diets like on your programs?

[Linds33]

I came across these boards almost by accident, who knew there'd be a women powerlifter section? Yay, community! I've been lifting for about a year, started SS and then TM, now I'm 5/3/1 which works out better for my schedule - I train martial arts (jujitsu, aikido and Japanese sword) so I need more recovery time.

Anyway, just wanted to say hey and shout out to all of you who compete, it's something I'm thinking of more and more but there's little of it in my area.

I think we deserve a thread of our own! :-D

I practice martial arts as well! Kendo and Iaido actually so I understand your need for recovery time. I try to plan my workouts so that I won't be too sore for class but sometimes i find it doesn't work that way . I will be taking a month or so off because of travels though which sucks

As for my diet, it depends on what my goals are. While i train for a strongman competition i try to keep my diet clean, but i will eat more calories (at or a little bit above maintenence). If i eat in a deficit i find that i am too tired and don't have the strength to workout. I don't take any pre-workouts or stimulants so i have to rely on my nutrition to keep my energy up.

I am thinking of leaning out soon though so i know i am going to see some reduction in my strength.

[hmotb555]

Hey everyone just checking in! Here is my latest lifting video!

http://www.youtube.com/watch?v=XLg5QawF_74

[strong kathy]

Hey everyone just checking in! Here is my latest lifting video!

http://www.youtube.com/watch?v=XLg5QawF_74

You Go Girl...Keep up the great work. Put some shoes on will ya ? lol

[fitlover]

You Go Girl...Keep up the great work. Put some shoes on will ya ? lol

Actually it's good she doesn't train in shoes It's better than sneakers. Though some chucks would help.

[Linds33]

Actually it's good she doesn't train in shoes It's better than sneakers. Though some chucks would help.

Vibram Fivefingers all the way!! I always trained barefoot and then i found these. Will never go back to regular running shoes.

[hmotb555]

lol normally I do wear shoes but I heard that barefoot was better...I heard chucks are good too....either way I need to replace my normal shoes b/c I hear that running shoes are not the business!

Thanks ladies!!

[medusa11]

Hey there! I would do a 3-day split, 2 days doesn't seem like much. If you do a 3-day split you could go with something like Starting Strength or Madcows. Both very good beginner/intermediate programs

I agree, Im just having to juggle 2 babies and breast feeding, my gym days are my husbands days off, will see about finding someone to watch them for a bit the third day (still trying to figure out this motherhood thing) These programs should be somewhere on this site? (everything else seems to be) I will go hunting and check them out.

Thanks

[Tisiphone]

lol normally I do wear shoes but I heard that barefoot was better...I heard chucks are good too....either way I need to replace my normal shoes b/c I hear that running shoes are not the business!

Thanks ladies!!

In order of best to worst:

1. weightlifting shoes

2. work boots

3. chucks/vibrams/other flat soled shoe

4. barefoot

5. running shoes/lifting on your bed

[fitlover]

In order of best to worst:

1. weightlifting shoes

2. work boots

3. chucks/vibrams/other flat soled shoe

4. barefoot

5. running shoes/lifting on your bed

Actually, I disagree. Work boots are definitely not as good as chucks, IMO. I have never seen a powerlifter compete or train in work boots.

[Tisiphone]

Actually, I disagree. Work boots are definitely not as good as chucks, IMO. I have never seen a powerlifter compete or train in work boots.

Work boots are superior to chucks because of the heel and the lateral support over the metatarsals.

[hmotb555]

well looks like I need to get me some workboots or chucks whichever is cheaper