After a few years of getting easily discouraged and not being fully committed (to the nutrition side of things), I’ve spent the past few months working on getting in powerlifting competition-shape. As a late-20-something mom of 2 and a newly-graduated personal trainer at my local Gold’s Gym, there are no more excuses to be made about what my body is capable of. I started back to lifting in early November of last year (2013), with a never-done-before commitment to my nutrition and hell-bent on being stronger than I’ve ever been.
When I started last November, I was 205lbs. I focused on re-strengthening my muscles and connective tissues, and shedding some fat, because at only 5’4", well, I needed to.
Just before Christmas, I realized that I could make some serious progress in time for the state fair’s bench press/deadlift meet (mid-August), and started training harder. By January 1, I had set my sights on pressing 200lbs in the 165lb class and I’m currently fighting like crazy to make it there.
Current Stats:
Weight: 182lbs
OHP: 70lbs for 6 reps
Squat: 125lbs for 8 reps (taking this one slow due to hip dislocation issues)
Deadlift: 130lbs for 15 reps
Bench Press: Today was my first 1RM attempt in years. The attempt started with a fail at 155lbs, followed by a successful 130lb press.
I’m using 5/3/1 for my OHP, squat and deadlift and working with a trainer on my bench since that’s where my focus is right now. I plan to compete in the deadlift, too, but since it’s a very new lift for me, I don’t have a concrete goal.
1RM attempt at 155lbs, failed
1RM attempt at 130lbs, successful
70lb narrow grip press, focusing on control down/explode up; 3x10
25lb DB bench (flat), neutral grip, 3x10
30lb skull crushers, 4 sets, each set to failure
tricep press downs to failure
My stupid weak-sauce arms are interfering with my lifts in a big way, so the next few weeks will be focused on increasing arm strength.
DB Shrugs 20x15, 25x15, 30x15 (gotta build those traps!)
DB Lat. Raises 5x15, 10x10, 10x10
DB Rear Delt raises 5x20, 10x15, 10x15
Inverted Rows 3 sets of 15
I also had 2 client workouts today, so there was core work galore.
(Sequence note- I had to change up the 5/3/1 order due to my trainer’s availability and my work schedule)
I thought about pushing this back until tomorrow due to some unpleasant low-back DOMS, but that loosened up while I was doing client workouts (thankfully, it was miserable).
Pre-exhaust leg extensions 70x12, 80x12
Pre-exhaust seated leg curls 60x12, 70x12
5/3/1 Squats
90x3
105x3
115x16
Drop-set leg extensions 80-40
Drop-set prone leg curls 90-10
As much as I love leg day (seriously, it’s my FAVORITE), I have to be careful when I’m actually squatting. I have a moderately-severe form of hip dysplasia that prevents me from going past parallel, which makes me sad. I’m hoping that when I gain some more strength, I’ll be able to overcome the dislocation so I can compete in a full meet someday.
This is excites me!! I started out in beginning of January!! OH press is my absolute least favourite and Deadlifts are my most loved.
Looks like you are a doing a really great job I can’t wait to see your progress
Today was boring; spent 40 minutes on the stationary bike (15 miles) and got lectured about my training a month out from (possible and likely) competition from a co-worker who competes in powerlifting and bodybuilding. Tomorrow is chest and arm day with my trainer, and I have some new boards for the occasion. Time to get serious about this!
I didn’t write down anything today, so the only weight I know I did was a failed 135 attempt off 2 boards. Dropped down to 125 and got it for 5 with plenty left in the tank.
Basically today was lots of 2 board work (stupid sticking point), and lots of rack presses with some seated rows thrown in.
I’m less than a month out from my first meet and hoping to press 145 for it, so my entire routine is thrown off a bit. I’m giving up OHP for the next month to avoid straining my traps, again (happened with a 70lb OHP and set me back a few weeks on my training). Instead ‘shoulder day’ will be speed work on the bench, shoulder accessories and triceps work. I’ll bring OHP day back into the mix after this meet.
The hardest part of getting to this meet is going to be getting out of my own head, because, as soon as I lay down with 135 on the bar, I become a complete headcase.
I DID ITTTTTTTT!!! I benched 135 with big-girl plates (aka 45s instead of 10s and 5s, something about the big plates messed with my head for, well, years)!!!
WHOOOOOOOOOO!!!
I’m feeling much better about my meet, now
(And that was after my darling husband exhausted my muscles with band work)
My training focus has shifted considerably, and I’ve added another trainer to the mix, since I have decided to compete in March. The second trainer competes in powerlifting and body building and, since she doesn’t have time to actively train me, she has re-written my training plan to strengthen my weak points and build confidence. She took out my deadlift and squat days and replaced them with more bench-benefitting exercises and more rest.
So today consisted of the following
24-minute stationary bike
Barbell rows
45x10
65x10
85x10
115x5 (3 sets)
Lat pull-downs
66x10
77x10
99x8
111x5 (3 sets)
2-rounds on the AbSolo
Bent-leg raises to failure x2
Stability ball core work
Tomorrow will be a light/explosive/corrective bench day with triceps and chest work.
