Beginning Female Powerlifter

[EveryDayInGray]

I am new to this site and forum AND newER to powerlifting than most here might be...
I currently have a blog and have for years, but since I've started lifting, my blog is leaning more towards fitness and I think I need a new group to bounce my thoughts on!!!
So here I am!!

My crew is currently running The Cube Method in training. It's brutal!!!
I'm training with all men so I could use some female input!!

Anyway, for now here's a bit of an intro regarding me and lifting. And if its not enough and you want to know more, you can check my original blog at EveryDayInGray on blogspot

Im a 37 year old 132 female lifter. I've just been lifting hardcore since Dec 2012. I've done a push/pull meet and a full power meet. My mock meet from Cube is in two weeks and we are going TO BRANDON LILLY'S gym to lift. (Nervous!!) Before we started Cube, my lifts were: bench 90; squat 145; dead 225

My bench is really not progressing like I'd like. Any words of advice on finding my "zone" so to speak on the bench??

Thanks for listening and any feedback

[EveryDayInGray]

Preparing for BATTLE...
my Journey in Powerlifting

I am going to put my work outs up here weekly. If you could care less about lifting or what I'm doing - feel free to move on - nobody is making you visit or read my journal! If you are interested, we lift 4 nights a week and do some low intensity cardio a couple of nights a week when possible.

I'm creating this journal and making it public:
#1 - for accountability for me
#2 - to offer encouragement and help to anyone who might need it
#3 - to show that you CAN do anything you put your mind to
and
#4 - to open myself up to any tips/advice/criticism/encouragement that anyone else might have to offer!

So here goes
(I'm a week behind - this is actually 2 weeks ago)

My weights are based off my max lifts, whether they be in the gym or in training.

Squat - 185
Bench - 105
Deadlift - 240

Week 1

Heavy squats
Foam rolling/stretching
Band Pull aparts - 100
5 sets x 2 reps @ 80% (140#)
Good Mornings 3 sets x 8 reps (65#)
Leg Extension 3 x 20
Lunges (walking) with small bar (25#) 3 sets x 12 (12 steps per leg)
Band Leg Curls 2 x 50

Explosive bench
Foam rolling/stretching
Band Pull aparts - 100
Flat bench Press 9 x 3 @ 60% 45 pounds + chains (35 pounds)
Flat bench 1 x 80 pounds + chains (off a 2 board)
Flat bench 1 x 90 pounds + chains (off a 3 board)
Incline DB 3 x 15
Standing DB miliary 3 x 10
Band Pressdown 100
Band fly 3 x 15
Kroc rows 1 x 15 (30#) per arm
Abs - hanging crunch from GHR machine x 30
plank - 1 min

Deadlift
Foam rolling/stretching
Band Pull aparts - 100
work up to a heavy weight 95x5, 115x5, 135x3, 155x3, 185x1) to 205 x 2
Dead 115 x 10 x 3
Stiff Leg Dead 95 x 8 x 3
Rows 8 x 3
Plank 1 min + 25 plate

Bodybuilding Night
Foam rolling/stretching
Band Pull aparts - 100
Squat 5 x 5 @ 95 pounds
Calf Raises 75
Military press 10 @ 25# 10@35# 10@45#
Flat Bench 5x5 @ 55#
Bicep 3 x 10
Tricep 2 x 15
Plank 1 min + 25 plate

This week we also did 2 days of low intensity cardio - which consists of 45 mins on a treadmill at a low intensity pace.

Thoughts? Comments?

[KyleKeough]

I would just run Cube for a while (for a few months) to see what it does for your bench. Personally, I think the best thing you could do to improve it would be to strip away all the bells and whistles and just get in a lot of volume on the bench, but see how Cube works for you for a few months before you tinker with it. It's important to give changes in training a chance.

[tina722]

Sayin' hi and welcome - you have really nice numbers for just beginning. I have no experience with cube, but will be curious to see how you like it. Bench is hard to progress, what program did you use so far? Do you have a meet coming up?

[Partyrocking]

Keep going! Kroc rows have really helped my grip strength- so I def. approve.

[EveryDayInGray]

I would just run Cube for a while (for a few months) to see what it does for your bench. Personally, I think the best thing you could do to improve it would be to strip away all the bells and whistles and just get in a lot of volume on the bench, but see how Cube works for you for a few months before you tinker with it. It's important to give changes in training a chance.

This is my third cycle through Cube. We are definitely adding more volume this go around. Bench has always been my worst lift and where I feel most uncomfortable. Thus adding extra bench on BB&T night. Still don't feel like I've found my niche there. I've hit 105 one time and that was training with Brandon Lilly, made a big difference 😉

[EveryDayInGray]

Sayin' hi and welcome - you have really nice numbers for just beginning. I have no experience with cube, but will be curious to see how you like it. Bench is hard to progress, what program did you use so far? Do you have a meet coming up?

Thank you Tina. I've done 5/3/1 and Cube. I really like Cube. Bench is my worst lift. I can't find my groove there. I just did a meet last month. 165/95/240. Not my best squat or bench, but deadlift PR. I also dropped 11 pounds prior to the meet doing no carb. First time for that...

[EveryDayInGray]

Keep going! Kroc rows have really helped my grip strength- so I def. approve.

Just recently incorporated the Krocs. I've heard they are great accessory. Also doing the pull aparts every lift day. My last are weak as kittens!!! 😳

[0pti]

nice pr on DL not to mention no carbs and dropping 11lbs! nice work!

[EveryDayInGray]

nice pr on DL not to mention no carbs and dropping 11lbs! nice work!

Thanks. Zero carbs for 3 weeks... One of those while on vacation = rough business!!! Ha ha. I'm a carb lover!!

[baize82]

[EveryDayInGray]

Week 2 of Cube Method

Training Log - The Cube Method
Preparing for BATTLE...

my Journey in Powerlifting

WEEK TWO

(as previously stated) My weights are based off my max lifts, whether they be in the gym or in training.

Squat - 185
Bench - 105
Deadlift - 240

Week 2

Exposive squats
Foam rolling/stretching
Pull aparts - 100
8 sets x 3 reps @ 60% (105#)
Reverse Band squats 225 x 1.5, 205 x 2, 205 x 3
SSB Olympic squats 5x5 (80#)
Leg Extension 4 x10 (50#)
Plank - 1 min (+25# plate)

Rep bench
Foam rolling/stretching
Pull aparts - 100
Flat bench Press 70% x 50 *goal: to get to 50 in as few sets as possible* (15,10,13,12)
Incline DB 2 x 20 (15#)
Close grip bench 3 x 12 (45,50,60)
Military 3 x 12
Band Pressdown 100
Band fly 3 x 15
Plank - 1 min (+25# plate)
Face pulls 3 x 15

Deadlift
Foam rolling/stretching
Pull aparts - 100
work up to a heavy weight 95x5(conv) x5 (sumo), 135x5(conv) x5(sumo),185x2 (conv) to 205 x 2
Dead conv 135 x 8 xx1
Dead sumo 135 x 8 x 2
*side note: considering switching to Sumo as main lift form.
my video is on my blog or you can go to you tube since I can't yet post them here! everydayingray.blogspot.com *
Stiff Leg Dead 95 x 8 x 3
Rows 55 x 8 x 3
Lat band pulls 3 x 15
Leg curls 3 x 15
Plank 1 min + 25 plate

Bodybuilding Night
Foam rolling/stretching
Pull aparts - 100
Squat 5 x 5 @ 100 pounds
Calf Raises 75
Military press 45 x 10, 65 x 1, 70 x 1, 55 x 6, 55 x 5
Flat Bench 5x5 @ 60#
*Bench felt good, been working on set-up and moved my grip back out wider.
so went ahead and pushed*
Flat Bench 85 x 1, 90 x 1, 100 x 1 (that DARNED ol' elusive 100!! HIT EASY!)
Bicep 3 x8 (15#)
Tricep 100 band pressdown
Leg extension 2 x 15
Plank 1 min + 25 plate

Only got one day of our low intensity cardio in this week - but we had a really good FOURTH week and time off of work (Even with all the rain!) Hope you enjoyed your holiday too!

[EveryDayInGray]

I can't post videos yet, my BF posted one for me, but i wish i could post my deadlifts... I'm considering switching my deadlift from conventional to sumo... Any thoughts on this? From girls who have done both? Or guys I guess? Benefits to each as far as beginning strength and body type?

[NIsrael]

I can't post videos yet, my BF posted one for me, but i wish i could post my deadlifts... I'm considering switching my deadlift from conventional to sumo... Any thoughts on this? From girls who have done both? Or guys I guess? Benefits to each as far as beginning strength and body type?

try both and see what feels better. My sumo and conventional are often close. It wont hurt to train both and if one starts to really take off over the other then thats what to use in competition.

[NIsrael]

Thanks. Zero carbs for 3 weeks... One of those while on vacation = rough business!!! Ha ha. I'm a carb lover!!

are you doing any carb up days or just straight keto. I would recommend having a carb day or something like carb night. The carb day will actually improve your weight lose.

[Afdmedic]

I am new to this site and forum AND newER to powerlifting than most here might be...
I currently have a blog and have for years, but since I've started lifting, my blog is leaning more towards fitness and I think I need a new group to bounce my thoughts on!!!
So here I am!!

My crew is currently running The Cube Method in training. It's brutal!!!
I'm training with all men so I could use some female input!!

Anyway, for now here's a bit of an intro regarding me and lifting. And if its not enough and you want to know more, you can check my original blog at EveryDayInGray on blogspot

Im a 37 year old 132 female lifter. I've just been lifting hardcore since Dec 2012. I've done a push/pull meet and a full power meet. My mock meet from Cube is in two weeks and we are going TO BRANDON LILLY'S gym to lift. (Nervous!!) Before we started Cube, my lifts were: bench 90; squat 145; dead 225

My bench is really not progressing like I'd like. Any words of advice on finding my "zone" so to speak on the bench??

Thanks for listening and any feedback

Good luck keep us uppdated on your progress

[EveryDayInGray]

try both and see what feels better. My sumo and conventional are often close. It wont hurt to train both and if one starts to really take off over the other then thats what to use in competition.

We are dead lifting tonight. Gonna work up to a heavy sumo. See where I sit number wise. Probably go ahead and work both and see if sumo takes off (fingers crossed). I'll try to get a video of each and have posted just to form check

[EveryDayInGray]

are you doing any carb up days or just straight keto. I would recommend having a carb day or something like carb night. The carb day will actually improve your weight lose.

I did no carbs for those three weeks prior to a meet to drop those pounds!! I'm doing more of a carb backload now. I like it better, but more maintaining weight than losing weight now. Also cheat more than I did prior to making weight for that meet 😉

[EveryDayInGray]

Good luck keep us uppdated on your progress

Will do!!!! Dead lifts tonight!!

[EveryDayInGray]

Training Log - The Cube Method

Preparing for BATTLE...
my Journey in Powerlifting

WEEK THREE

(as previously stated) My weights are based off my max lifts, whether they be in the gym or in training.
Squat - 185
Bench - 105
Deadlift - 240

Week 3

Rep squats
Foam rolling/stretching
Band Pull aparts - 100
Squat 1 set x 8 reps @ 70% (125#)
Squat - 1x135; 1x145
*ALL squats done without knee raps - this is a rep PR and a max PR at 145 without wraps
SSB Good Mornings 3 x 8 (85#) and Wide Stance 60 x 8 x 2.
Leg Extension 3 x 12
Olymp Squat 1 x 8 @ 85#
Plank - 1 min (+25# plate)

Heavy bench
Foam rolling/stretching
Band Pull aparts - 100
Flat bench 5 x 2 @80% = 85x2, 95 x 1, 100 x 1, 105 x FAIL, 85 x 4, 105 x 3 (2 brd), 115 x 1 (2 brd)
Bench 2 x 15 @60-70% (65#)
Military 3 x 12
DB shrugs 3 x 15
Band lat pulls 4 x 20
Kroc rows 3 x 15
Plank - 1 min (+25# plate)

Deadlift
Foam rolling/stretching
Pull aparts - 100
work up to a heavy weight 95x5(conv) x5 (sumo), 135x5(conv) x5(sumo),185x2 (sumo) to 205 x 2 (sumo)
** I'm liking the sumo better, hoping I can work up as strong as my conventional form*
Dead sumo 155 x 5 x 3
Stiff Leg Dead 95 x 8 x 3
Rows 55 x 8 x 3
Lat band pulls 3 x 12
Leg curls 3 x 15
Plank 1 min + 25 plate

Bodybuilding Night
Foam rolling/stretching
Pull aparts - 100
Calf Raises 75
Military press 45 x 10, 55 x 5 x 3
Flat Bench 5x5 @ 65#
Bicep w barbell 35 x 10 x 3
Tricep CAZ presses 3 x 12
Leg extension 3 x 12

Only got one day of our low intensity cardio in this week - and TRUTH moment.... I have been ABSOLUTELY 100% TERRIBLE with my diet this week!!!
I mean TERRIBLE "I refer to it as FAT week!
TERRIBLE

Anybody see anything I'm doing good / bad? need to work on? Need to add or take out???
Anything at all???????

[EveryDayInGray]

Training Log - The Cube Method

Preparing for BATTLE...
my Journey in Powerlifting

WEEK FOUR

(as previously stated) My weights are based off my max lifts, whether they be in the gym or in training.
Squat - 185
Bench - 105
Deadlift - 240

Week 4

Before I start with my log for this past week, I'm just gonna put this out there.... I SUCK at dieting!! I've been somewhat off kilter this week... I think mainly because I'm not dieting well and it not only makes me feel like crap physically - but also mentally. It makes me feel like I'm failing myself. I constantly convince myself that I'm still eating better than I could be eating... so it's not THAT bad. It's just an excuse ... to be lazy... and not hold myself accountable for what I'm putting in my body.

I'm not talking about a chip here and there... I'm talking about going to the movies and eating Sweettarts, gummy bears, and Starburst.. on top of drinking THREE Mt Dews already that day! TERRIBLE!

So I've spent my day today in the kitchen... trying to do a little meal prep!



Heavy squats
Foam rolling/stretching
Pull aparts - 100
Squat 1 x 2 @ 85% (150) NO knee wraps 2 x 2 @ 85% (150) WITH knee wraps
Squat - 160 with NO wraps - FAIL
Squat - 185 (my max, only done one time) - FAIL. Knee wraps were TIGHT, fell forward a bit. Brad pulled me back a bit and I pushed through the lift. Gotta get used to HEAVY knee wraps!!
SSB Good Mornings 3 x 8
Leg Extension 3 x 20
Lunges 3 x 12
Back Raises - 60
Plank - 1 min (+45# plate)


Explosive bench
Foam rolling/stretching
Pull aparts - 100
Flat bench 6 x 2 @ 65% (70) Slingshot 75 x 2 x 2, 85 x 2 x 2
Incline DB 3 x 15
Standing DB Military 3 x 10
Band Pressdown 100
Band Fly 3 x 15

Deadlift
Foam rolling/stretching
Pull aparts - 100
work up to a heavy weight 95x5(conv) x5 (sumo), 135x3(conv) x3(sumo),185x2 (sumo), 205 x 1 (sumo), 225 x 1 (sumo) *this is PR for Sumo pull* 240 (sumo) attempted twice, failed twice. That is my all time PR for a deadlift (usually conventional pull)
Dead sumo 175 x 3 x 3
Stiff Leg Dead 95 x 8 x 2, 135 x 3 x 1
Rows 55 x 8 x 3
Leg curls 3 x 15
*I quit early this night... did not feel good. Ended up with a pretty bad headache later that night*


Bodybuilding Night
Foam rolling/stretching
Pull aparts - 100
Squats - 5 x 5 (105#) No knee wraps
Calf Raises 45
Military press 35 x 10 x 5
Flat Bench 5x5 (70#)
DB Bicep 3 x 12
Tricep skull crushers 3 x 12
Leg extension 3 x 15
Plank (with 45# plate) 1 min

TONIGHT...... we begin again.