I have been working hard for my first full meet on February 27th, at the State competition.
Right now I'm resting for a week, which is frustrating, because I'm super excited and want to deadlift like crazy. I was down a bit for the past month, not sure, feeling weak and then rebounding from a diagnoses of anemia and correcting that so I can lift.
Last week on Tuesday I deadlifted 250!! That was a first for me. I was incredibly excited, then on Thursday we did a mock competition and I could barely lift 200lbs, and couldn't budge 225 lbs. So, that is how it goes.
Bench, I couldn't get 105, and Squat my max was 175...I tried for 195 but couldn't get it. I was really disheartened that day, feeling like I've been wasting my time.
Then, I started watching a ton of videos on YouTube videos of powerlifters, that really gets me excited and looking forward to the competition.
I'm nervous, but I know I can lift, so it's just doing what I've been trained for.
After this, I'm going to do a 6 week cardio blast with a focus on getting definition, and show off all my hard work!
I'll be posting my results and videos this weekend.
Monday, February 22, 2010
Tuesday, February 9, 2010
Competition Time
I am three weeks out from my competition, and one of those weeks is going to be a week of rest. I'm working out with my trainer Bernard twice over the next two weeks. Today, I almost passed out during my squats....which was kind of awesome. Although, I just found out I'm anemic, and have started to work on it via supplements and food....so I should probably take it easy.
Today was all about form on squats and bench, as well as playing with my max lifts.
SQUATS
3 sets at 95 lbs. 8 reps
Set 1 - Warm up, focus on getting my feet correct and my depth
Set 2 & 3 - Pause squats, hitting my depth, counting to 2 and 'popping' up.
2 sets at 135 lbs. 10 reps.
Set 1 - regular squats, working on form & depth
Set 2 - Was a nightmare, completely lost my form at about squat 6, the last two my knees were all over the place. This was the set that I went pale on and felt like I was going to pass out with the weight on my back. Bernard is trying to drill it into me not to be afraid....don't be afraid of dropping the weight, of passing out, of even peeing my pants. Once you aren't afraid of anything (of course being safe) the idea is that you can master it. And, if I'm honest I'm afraid of heavy squats right now, I know I'll get more comfortable with them.
MAX ATTEMPT - 175 lbs. I did not get this today, mostly because we went for it at the END of my workout, and I was BUH-EAT.
WALK OUT WITH THE BAR - 5
This was focusing on how I place the bar on my back, looking at my feet until I get my feet in place and then taking a deep breath and 'locking' in...arching back, elbows etc.
BENCH- 3 sets.
Set 1 - Warm up at 65lbs x 8
Set 2 - 95 lbs at 5
Set 3 - 95 lbs x 5, but competition style, focusing on my form, getting the bar where it should be on my chest.
MAX ATTEMPT - 110 lbs. I didn't get this either today. Slightly disheartened by this, because I've been working on bench consistently. This will be my 3rd attempt weight at the competition. I think I can get it.
Thursday we are going to try my squat max at the beginning, and then it's deadlifting (yay!). I hit my max at 240lbs last week...hoping to hit that again for reps.
TOMORROW, upper back & biceps.
Here's my plan:
Assisted pull ups...35# of assistance 4 sets, 8 reps
Bent Over Row...40# 4 sets, 8 reps
Narrow grip pulldown....70# 4 sets, 8 reps.
One Arm Row....35# 4 sets, 8 reps
Preacher curls....30#, 3 sets, 12 reps
Hammer Curls....15# dumbells 3 sets, 12 reps (on the bosu ball)
Concentration Curl... 15 to 17.5# ...3 sets, 10-12 reps.
Today was all about form on squats and bench, as well as playing with my max lifts.
SQUATS
3 sets at 95 lbs. 8 reps
Set 1 - Warm up, focus on getting my feet correct and my depth
Set 2 & 3 - Pause squats, hitting my depth, counting to 2 and 'popping' up.
2 sets at 135 lbs. 10 reps.
Set 1 - regular squats, working on form & depth
Set 2 - Was a nightmare, completely lost my form at about squat 6, the last two my knees were all over the place. This was the set that I went pale on and felt like I was going to pass out with the weight on my back. Bernard is trying to drill it into me not to be afraid....don't be afraid of dropping the weight, of passing out, of even peeing my pants. Once you aren't afraid of anything (of course being safe) the idea is that you can master it. And, if I'm honest I'm afraid of heavy squats right now, I know I'll get more comfortable with them.
MAX ATTEMPT - 175 lbs. I did not get this today, mostly because we went for it at the END of my workout, and I was BUH-EAT.
WALK OUT WITH THE BAR - 5
This was focusing on how I place the bar on my back, looking at my feet until I get my feet in place and then taking a deep breath and 'locking' in...arching back, elbows etc.
BENCH- 3 sets.
Set 1 - Warm up at 65lbs x 8
Set 2 - 95 lbs at 5
Set 3 - 95 lbs x 5, but competition style, focusing on my form, getting the bar where it should be on my chest.
MAX ATTEMPT - 110 lbs. I didn't get this either today. Slightly disheartened by this, because I've been working on bench consistently. This will be my 3rd attempt weight at the competition. I think I can get it.
Thursday we are going to try my squat max at the beginning, and then it's deadlifting (yay!). I hit my max at 240lbs last week...hoping to hit that again for reps.
TOMORROW, upper back & biceps.
Here's my plan:
Assisted pull ups...35# of assistance 4 sets, 8 reps
Bent Over Row...40# 4 sets, 8 reps
Narrow grip pulldown....70# 4 sets, 8 reps.
One Arm Row....35# 4 sets, 8 reps
Preacher curls....30#, 3 sets, 12 reps
Hammer Curls....15# dumbells 3 sets, 12 reps (on the bosu ball)
Concentration Curl... 15 to 17.5# ...3 sets, 10-12 reps.
Saturday, January 16, 2010
Getting Serious
I need to start getting serious about tracking my progress. The idea, is that this is a tool to keep myself on track and accountable....despite my lack of followers.
I am starting supplements. I'm trying to figure it out on my own, I've started with pills, they are easier to take...but seriously horse pills. I'm taking BCAA, 4 pills, 3X a day. And then L-Leucine, an hour before my workout, 6 pills. It's alot, and I'm going to try to figure out what is best with the help of my trainer.
My powerlifting competition is Feb 27, and I'm really excited. I am working with Bernard, once a week and them an on a regular routine based on my max. I stole Cheryl Anderson's workout. Petite Powerlifter
Bernard and I worked out my max on each lift.
Bench = 105
Squat = 175
Deadlift = 250
I am really happy about the progress I'm making in Bench and Deadlift. I'm still a little anxious about Squat, I'm just not as comfortable with form and the weight. But I'm definitely giving it my best.
This week's progress :
Bench
As I move the weight up, it's more important for me to find a spotter. Jason, my workout co-worker, helped this week and I definitely needed it. I'm at 80% of my max, which is 85 lbs. I did 5 sets, 6 reps each. The last two sets I didn't make it all the way through.
Squat
I forgot my belt this week, so I stuck with 135lbs, until my last set, when a belt was freed up at the gym. 135 at 8 reps was good, still tough but I really worked on getting my form down. I have a wobbly right knee. I made 5 reps at 150 on my last set...my last rep I almost completley failed, frozen in the squat position. I had Jason there to spot me, luckily. It would have been embarrassing to have to drop the weight.
Deadlift
I work with Bernard on Deadlifts. This week we upped the weight to 80%, which is 190 lbs. 5 sets, 6 each. Then Bernard stuck a 90% set in there, which is 225 and I totally rocked it. It was fantastic. Bernard is loud in the gym, when he's egging me on, and when I got my last rep up a woman from the ellipticals clapped for me! It was fun.
Today, I'm resting.
I'm also trying to take some weight off, to make it into a lower weight class. So far, so good. Week one and I'm sticking to my calories etc. Egg white omelets are saving me!
I am starting supplements. I'm trying to figure it out on my own, I've started with pills, they are easier to take...but seriously horse pills. I'm taking BCAA, 4 pills, 3X a day. And then L-Leucine, an hour before my workout, 6 pills. It's alot, and I'm going to try to figure out what is best with the help of my trainer.
My powerlifting competition is Feb 27, and I'm really excited. I am working with Bernard, once a week and them an on a regular routine based on my max. I stole Cheryl Anderson's workout. Petite Powerlifter
Bernard and I worked out my max on each lift.
Bench = 105
Squat = 175
Deadlift = 250
I am really happy about the progress I'm making in Bench and Deadlift. I'm still a little anxious about Squat, I'm just not as comfortable with form and the weight. But I'm definitely giving it my best.
This week's progress :
Bench
As I move the weight up, it's more important for me to find a spotter. Jason, my workout co-worker, helped this week and I definitely needed it. I'm at 80% of my max, which is 85 lbs. I did 5 sets, 6 reps each. The last two sets I didn't make it all the way through.
Squat
I forgot my belt this week, so I stuck with 135lbs, until my last set, when a belt was freed up at the gym. 135 at 8 reps was good, still tough but I really worked on getting my form down. I have a wobbly right knee. I made 5 reps at 150 on my last set...my last rep I almost completley failed, frozen in the squat position. I had Jason there to spot me, luckily. It would have been embarrassing to have to drop the weight.
Deadlift
I work with Bernard on Deadlifts. This week we upped the weight to 80%, which is 190 lbs. 5 sets, 6 each. Then Bernard stuck a 90% set in there, which is 225 and I totally rocked it. It was fantastic. Bernard is loud in the gym, when he's egging me on, and when I got my last rep up a woman from the ellipticals clapped for me! It was fun.
Today, I'm resting.
I'm also trying to take some weight off, to make it into a lower weight class. So far, so good. Week one and I'm sticking to my calories etc. Egg white omelets are saving me!
Monday, October 12, 2009
Bring It.
Confession : This weekend, not only did I NOT work out, but I ate HORRIBLE food. I'm talking Mexican, cookies, chips. It was bad. Luckily for me, I dropped .4 lbs, and will consider myself lucky.
I often cut through the gym on my way to the grocery store to buy lunch provisions. I was almost stopped in my tracks by this woman working out. First, she was only in her sports bra and workout pants, something you don't often see at my Gold's. Second, she was gorgeous and super ripped. I want to be her.
Coming out of a down week both in my workouts and food intake, I was absolutely blasted by motivation after seeing her.
I am absolutely sticking to my diet and am hitting the gym like crazy.
I am happy that I get inspired by women that look like they work at it, rather than get intimidated. I love being competitive in that way, watching to see what other women are doing so I can push myself to do that as well. I call them my nemesi, but really they are my unpaid motivators!
Although, more on my nemesi later...I have decided to give them names or numbers. I'll introduce them later.
I often cut through the gym on my way to the grocery store to buy lunch provisions. I was almost stopped in my tracks by this woman working out. First, she was only in her sports bra and workout pants, something you don't often see at my Gold's. Second, she was gorgeous and super ripped. I want to be her.
Coming out of a down week both in my workouts and food intake, I was absolutely blasted by motivation after seeing her.
I am absolutely sticking to my diet and am hitting the gym like crazy.
I am happy that I get inspired by women that look like they work at it, rather than get intimidated. I love being competitive in that way, watching to see what other women are doing so I can push myself to do that as well. I call them my nemesi, but really they are my unpaid motivators!
Although, more on my nemesi later...I have decided to give them names or numbers. I'll introduce them later.
Sunday, October 11, 2009
Competitions!!
I am excited for two competitions coming up. The first is a powerlifting competition in Columbia City and I just found a Body Building competition in Olympia, WA on Nov. 7th.
Olympia Competition
I don't have any info yet on the Columbia City competition. I'm looking forward to checking out what local women are doing and setting myself new goals.
I went to a benefit dinner last night and spotted a woman that was incredibly muscular and fit. I spent the night obsessing about talking to her and studying her body. I'm sure she thought I was either being bitchy or checking her out. It was a GLBT event, so the hitting on part I'm not worried about. I really wanted to pick her brain though.
Olympia Competition
I don't have any info yet on the Columbia City competition. I'm looking forward to checking out what local women are doing and setting myself new goals.
I went to a benefit dinner last night and spotted a woman that was incredibly muscular and fit. I spent the night obsessing about talking to her and studying her body. I'm sure she thought I was either being bitchy or checking her out. It was a GLBT event, so the hitting on part I'm not worried about. I really wanted to pick her brain though.
Thursday, October 8, 2009
B Day
These are days I work with my trainer Bernard. He is a Powerlifter and I got interested in the possibility of my own participation in a competition once I started working with him on a regular basis. He pushes me and shows me that I can and should lift heavier than I think. I spent 6 months working out with him in regular training sessions. Now, our sessions are deadlifting training, with supplementary exercises.
He has started to have the sneaking suspicion that I will want to bench and squat eventually competitively, so today we worked on bench.
I'm just beginning, which is the point of this blog, to chart my growth.
Here is what we did today:
Deadlift
135 lbs 1 x 10
165 lbs 2 x 10
195 lbs 2 x 5
I struggled with that last set....got frustrated a bit with form. My max so far has been a one time lift of 225lbs.
Bench
65 lbs 1 x 10
95 lbs 3 x 10
Supplementary
Hyperextensions
55lbs - 4 x 10
Tricep pulldown
40lbs - 3 x 10
PecDeck
85lbs - 1 x 10
70 lbs - 2 x 10
I was happy about my bench, I felt I could do more...but I hadn't hit 95lbs yet. Bernard also spent a lot of time on proper form, and it was nice to feel my body get it today.
Bernard Competing
Here is Bernard.
He has started to have the sneaking suspicion that I will want to bench and squat eventually competitively, so today we worked on bench.
I'm just beginning, which is the point of this blog, to chart my growth.
Here is what we did today:
Deadlift
135 lbs 1 x 10
165 lbs 2 x 10
195 lbs 2 x 5
I struggled with that last set....got frustrated a bit with form. My max so far has been a one time lift of 225lbs.
Bench
65 lbs 1 x 10
95 lbs 3 x 10
Supplementary
Hyperextensions
55lbs - 4 x 10
Tricep pulldown
40lbs - 3 x 10
PecDeck
85lbs - 1 x 10
70 lbs - 2 x 10
I was happy about my bench, I felt I could do more...but I hadn't hit 95lbs yet. Bernard also spent a lot of time on proper form, and it was nice to feel my body get it today.
Bernard Competing
Here is Bernard.
About SheLift
This is my new blog about my new obsession - weight lifting!
I want a place to track my progress and all the goofy things I will eventually get into or come across on my way. When my father passed away in December, I felt lost and without direction. A friend pushed me to get active, set goals, I started out with 15 minutes a day and quickly started working with a trainer. Fitness has saved me during this first year, and now I am hoping to compete soon in a deadlifting competition and hope to make this part of my life permanently.
The world of weightlifting is an odd one to navigate, and often I feel like cracking up while at the same time being totally into the thing I'm mocking.
This will be another way for me to stay motivated and hopefully connect me with people that are doing the same thing, so I can learn more!
I want a place to track my progress and all the goofy things I will eventually get into or come across on my way. When my father passed away in December, I felt lost and without direction. A friend pushed me to get active, set goals, I started out with 15 minutes a day and quickly started working with a trainer. Fitness has saved me during this first year, and now I am hoping to compete soon in a deadlifting competition and hope to make this part of my life permanently.
The world of weightlifting is an odd one to navigate, and often I feel like cracking up while at the same time being totally into the thing I'm mocking.
This will be another way for me to stay motivated and hopefully connect me with people that are doing the same thing, so I can learn more!
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