Wow, other female powerlifters! What a find…lol
Intro:
Almost 48 years young…powerlifting for about 4 years now…absolutely love it.
Last competition was about a week ago, normally compete 2-4 times a years, depending on timing with family schedules and meet locations. I compete Raw, but am looking to get into single ply gear later this year or early in 2011.
Last meet results:
weight: 161 (165# class)
Squat: 365 (all in lbs)
Bench: 215
DL: 360 - missed 375…only got to my knees…meet took about 12 hours…yep, a lot of lifters (93)
Total: 940, 90 # meet PR!
My next goals, getting “back”, yes, I said back…I love to eat…to 148’s and total over a grand.
Always looking for new suggestions, constructive critiques, dieting suggestions and love to give advice too if asked for it.
Thanks for reading and looking forward to joining in some good conversation with other female PL’ers.
Thanks for the warm welcome…I do train Westside style with ME & DE upper and lower days. I’m kinda going light this first week back after the meet, but will definitely start posting my workouts. Since after reviewing quite a few logs here, seems you like videos…this is from my meet last weekend.
yes, I was wearing kneewraps not knee sleeves, the federation I lift in that is considered raw:
wristwraps/belt/kneewraps. I don’t train out of a monolift, always walk out, but if allowed will utilize the monolift. I’m wanting to lift in a USAPL meet, but there never seems to be one around in TN/AL area. Right now, I’m toying with the idea of doing the RUM in Jan 2011.
ME Upper 6/12/10 - I list weight x reps
Floor Press
45x15, 95x10, 135x3, 155x3, 165x3, 175x2, 185x1 = 5# PR
JM’s
65x12, 75x12, 85x12
DB Flat Press
40’s x15, 45’s x 15, 50’s x15
Circuit: Lat pulldowns/seated cable row/reverse pec dec
Lat pulldowns:
120x8, 130x8, 140x8
Seated rows:
110x8, 120x8, 130x8
Rev Pec dec:
40x8, 40x8, 50x8
Hehe, I have the same singlet as you. Wowza!! Hugely inspirational vid. I cannot wait to follow this log. Your lifts are already amazing and I know you can make the 148#class and total a grand. Welcome!
Interested to follow your Westside protocol. I’ve considered this program before but never done it.
I’m a wee bit jealous that your fed considers knee wraps to be raw. I get a HUGE gain from the wraps. Do you train in your wraps? I’m considering buying some TK knee sleeves. I’m assuming you have a handler to wrap you?
Hi Snapper, I don’t train with knee wraps or sleeves. I probably do get some out of knee wraps depending on tightness, and I do have someone wrap for me, last meet each time was wrapped by a different person.
Sun - 30 min walk/jog
Mon - HIIT - 10 segments of 15 sec high/45 sec recovery + warm/up and cool down
DE Upper Tues-6/15/10
Bench reps
bar x 20
95 x 5
105 x 15
115 x 12
115 x 10
130 x 10
145 x 8
Incline DB Press
25’s x 15
30’s x 15
35’s x 15
DB Row
40 's x 20 - elbows out
45’s x 20 - elbows close
Tates
20’s x 20
25’s x 20
25’s x 20
HS High row
45 x 15
50 x 15
55 x 15
DB Overhead Press
25’s x 15
30’s x 10
30’s x 8
DB Curls
15 x 15
20 x 10
20 x 10
Trying to get some more cardio in…want to get back to 148 class this year.