I think you’ve been taught that the powerlifting style squat is the ‘true’ squat and that every other squat has been based on it. There is no ‘true’ squat. By that I mean there is no one almighty squat form that rules above the rest. Each squat has it’s place depending on the program being built and the athlete doing the movement.
Sometimes people mix up powerlifting and strength and start to think they’re synonymous. Powerlifting is a sport that incorporates strength in the same way that track is a sport that incorporates speed. Everything in powerlifting is about moving as much weight as possible within the rules, hence, all powerlifting style movements are about maximum leverage and minimum ROM.
Powerlifting style squats will make you strong at powerlifting style squating for powerlifitng competitions. If this isn’t applicable to the trainee’s goals then a more useful squat should be chosen and coached.
Reader’s Digest: One shouldn’t coach a trainee to perform a powerlifting squat until they have established that the trainee wants to powerlift.
[quote]dejavued wrote:
that’s where ur wrong. the harshest critics aren’t other women… they’re gay men. the standard they hold women to is exhausting. lol srsly tho!
at least they’re a little easier on us dykes. =+)
[/quote]
Maybe the fashionista queens, but my crowd are mostly bear-types and are not really into the whole body fascism thing. My mate Col likes muscles plus a bit of padding on his fellas and anytime I whine about something about my appearance he pretty much tells me to shut up as there’s nothing wrong.
yomomma said that the fountain of youth is in a heavily loaded barbell. (hope u dont mind me using it, yomomma… i give u credit, it should be ok, rite?)
and its not just the fountain of youth. its beauty in general. more lbs u add to the bar, more beautiful you get! heavy relative to ability… im hott even tho i cant pull molly’s numbers in deadlift and shes hott even tho she cant touch my bench!
bobbi - absolutely. That was a great way to phrase it.
cal - I totally have my gays that love me for not being a girls girl…they’re my favorites. But I also have the gays that think it is ridiculous to put even a drop of make-up on to cover zits when I am in sweats. It is like the idea of trying to not look like crap in sweats blows their mind…a complete contradiction. You either look good or look like shit, and usually the former requires the outfit, shoes, accessories, make-up, the whole she-bang (aka money).
Squat:
1st attempt - missed. Like literally missed. No one told my coach Todd they were starting the meet, so he had me hold off on my last warm up lift, and when I came into the meet area, they were calling my name. I started freaking out, tearing off clothing to get my belt on, but they had already passed me up. Boo.
2nd attempt - 214…wanted to be at 220 by this point, but wasn’t confident enough being that this was my first lift. But it ended up easy. Like REAL easy.
3rd attempt - 231. Wanted 240, but was unsure if I should jump that high on a lift I haven’t quite gotten a solid hold on. But happy nonetheless.
Bench:
1st - 120…easy.
2nd - 132…even easier
3rd - 143…super easy and a bench PR. Definitely loving the meet adrenaline. Could have done 148. Should have done 148.
I had an amazing time. I feel awesome, but am super tired and fatigued. It was a LONG day. Was up and moving from 6am to 8pm. A little bummed about the missed squat attempt, especially since I was feeling so confident to get a bigger PR in that lift. But shit happens. Tried to go as big as possible with my attempts so if I did pass with a conservative number, I wouldn’t be left with regrets about how I wish I had done more. But I still wish I had done more.
My total was 715 in the Raw 181 Open division. Beat the Washington state record by 150 lbs…it was pathetic but I beat it regardless.
All in 4 weeks of legitimate powerlifting training.
Shauna, thats fucking awesome!! well done, all your work has paid off. Sucks about the missed squat but you made up for it in the other areas. Again… well done!! you should be very proud of yourself. I know we are.
Wow, fantastic. You killed that deadlift! Shame you missed your first squat but you got your record anyway. This gives you plenty of room to improve at the next meet.
Hope you enjoyed your Mexican.
Thank you so much ladies! I was thinking about you the whole time…didn’t want to let you down:)
So here is the plan…I think…
Going to try to compete at the state meet in late February in the 165 Open Raw division
(cbear this is for you…I mean me…I mean your butt…I mean me…I mean my wet dreams…)
Going to start 5/3/1 on the Anabolic Diet at about 2,000 kcals for the first cycle/month. Going to lower calories each two weeks to a month. Going to carb up one day a week, probably Saturday or Sunday. Going to do 2 HIIT and 2 LISS sessions a week.
I weighed in at 177 yesterday morning (blame deliciousness). Don’t doubt that at least 5-7 lbs of this is water weight from carbing up for, like, a week and a half (lazy carby paradise). Wouldn’t doubt that I could drop that in the first week or two. Going to try to drop weight consistently until, hopefully, I could reach 160. Then I can plan a higher carb up 2-3 days before the meet.
I would like to keep my numbers where they are at 165. Not sure what the reality of this is.
But I am going to try hard as hell to make it happen:)
i think you might want to have ur cals a bit higher.
if ur doing 5/3/1 and 4 days of cardio and only a single day carbup… having calories that low is guaranteed to make you bonk.
i’m pretty sure under 12x’s bodyweight in calories is fairly unadvisable on the AD. especially since you aren’t far from ur weight class and would like to keep ur strength up. and with the high amount of muscle ur packing i think you probably need at least 13 - 14 x’s ur (dry) bodyweight in cals.
most people can get away with a bit more cals on the lowcarb days while still losing fat… especially if they’re keeping the carb up to the single day.
deja - I totally understand what you are saying and where you are coming from. If I find I am hungry/exhausted/lethargic/need more food I have absolutely no problem hiking up the calories to 2200-2400. However, I often find that I do not like eating that much, meaning I am just full after the initial 2000 calorie count. Also, after reading 5/3/1, Wendler advised not eating more than your lean body mass in protein, meaning I would be around 25 grams of protein per meal instead of 30 which I accounted for, bringing me down to more like 1800. Eating more is no problem, trust me, but I do tend to keep my 1 rep max pretty conservative and trying to train more for fat loss in the first two months. It all depends on how quickly the weight drops…and honestly I might drop the cardio down. I will know more by the end of the week!
[quote]shaunar25 wrote:
deja - I totally understand what you are saying and where you are coming from. If I find I am hungry/exhausted/lethargic/need more food I have absolutely no problem hiking up the calories to 2200-2400. However, I often find that I do not like eating that much, meaning I am just full after the initial 2000 calorie count. Also, after reading 5/3/1, Wendler advised not eating more than your lean body mass in protein, meaning I would be around 25 grams of protein per meal instead of 30 which I accounted for, bringing me down to more like 1800. Eating more is no problem, trust me, but I do tend to keep my 1 rep max pretty conservative and trying to train more for fat loss in the first two months. It all depends on how quickly the weight drops…and honestly I might drop the cardio down. I will know more by the end of the week![/quote]
as long as you stay flexible… u’ll rock it. that’s key. not getting so caught up in the rigidity of a plan that u lose sight of the big picture. =+)
i think ur taking wendler a bit too literally. i don’t think he’s talking about in cases where ur eating essentially NO carbs most days. plus… fuck protein… moar fat!!! :drool:
lol anyways… plan sounds great. don’t forget to enjoy yourself some.
