Originally Posted by PreMier

hi, welcome to IM

im not big into PL but i will follow along

Originally Posted by Irons77

Not big into powerlifting myself but I'm on board too. Good luck and eat big girl!

Originally Posted by DLDave

Hi stubborn, welcome to IM. I'm into PL training and very familiar with Westside, so I'll follow along and hopefully give you some worthwhile input along the way. You have a good solid strength base to work with. How long since you switched over to PL training, and how long with the Westside method?

Originally Posted by Irons77

Eat clean you ok. How othen do you workout?

Originally Posted by stubborngrl

Dynamic Effort-Squat/DL -Week 4

I am not a big fan of "speed" days, the weights always seem light, and I am scared when I try for my 1 rm, all the time off from doing them will result in lower numbers. I know I am working "weak" points right now ( weak points include hips flexors, triceps, and leg drive for deads) but, the first few weks on this program was attempting 1 rep maxes, and now I feel lost not doing them..

Originally Posted by DLDave

I'm assuming your doing the typical Westside split of:

Day 1: Max Effort Upper
Day 2: Max Effort Lower
Day 3: Dynamic Effort Upper
Day 4: Dynamic Effort Lower

If so, you should be hitting those ME days pretty heavy, which hopefully satisfies your craving for 1RM work. Besides, once you get a bit further along with Westside, your body will thank you for those "light" DE days as there's no way you can hit body parts heavy twice a week (I learned this the hard way) over an extended period of time. Also, you can certainly hit your assistance work heavy on DE days, for example I do heavy shoulder presses regularly after speed bench on DE Upper days.

Originally Posted by DLDave

OK, I see. It'll take a couple of weeks to adjust to your new stuff. I really enjoy rack pulls. I'll follow along and see how things progress for you. Just give it some time, it is quite a different mentality than the typical bb/fitness program and can seem boring at times until you really have some PR's to work at beating.

Originally Posted by stubborngrl

I am slowly learning that it is a different mentality, just might take me some time...
rack pulls are good, though I do feel like an idiot doing them at my gym putting 255 lbs on the bar at my size and then pulling it such a short way looks a bit funny I imagine..

Originally Posted by DLDave

Well most people in a commercial gym don't understand most of what powerlifting training is about, but just remember that those that do are going to be terribly impressed when they see you pulling 255. Heck, I'm impressed anytime I see a female pulling or free squatting any amount of weight in a commercial gym, it's just so rare.

Originally Posted by Triple Threat

DLDave has already checked in, but you should also check the journals of PeteTheGreek and soxmuscle.

Originally Posted by stubborngrl

I am slowly learning that it is a different mentality, just might take me some time...
rack pulls are good, though I do feel like an idiot doing them at my gym putting 255 lbs on the bar at my size and then pulling it such a short way looks a bit funny I imagine..

Originally Posted by Triple Threat

DLDave has already checked in, but you should also check the journals of PeteTheGreek and soxmuscle.

Originally Posted by DLDave

Well most people in a commercial gym don't understand most of what powerlifting training is about, but just remember that those that do are going to be terribly impressed when they see you pulling 255. Heck, I'm impressed anytime I see a female pulling or free squatting any amount of weight in a commercial gym, it's just so rare.

Originally Posted by soxmuscle

So true...

A lot of the girls I know will do all sorts of running/abs but will avoid weights like the plague.

Not only am I impressed by girls who go that extra distance in the gym, but its attractive to me.

Originally Posted by soxmuscle

It may look funny now, but when those rack pulls your doing help you progress to the point where you're putting the majority of men to shame, you'll be looking awesome.

Originally Posted by katt

Hi Stubborn!

Glad to see another gal here! You went from fitness to PL - wow, that's a big change. What made you decide to start PL???

Originally Posted by katt

Thanks! Haven't competed.. the thought went through my mind last year for a bit and I even considered it... I have the same thoughts as you mentioned though, and have heard comments from some of the competitors of the trash talk behind the stage.... "your not going to place because you don't work with such & such trainer" etc... It's just not worth it for me.

Good luck with the PL.. I'll be excited to see how your progress!

Originally Posted by stubborngrl

Off-Topic
Supposed to be an ME night tonight, but I have a trouble getting spotters, my normal spotter will not be there, and the last time I asked a stranger to spot me, he ended up lifting most of the weight for me, making it a lighter lift then it should have been....most of the women I know at the gym, well I am not 100% sure they could effectively spot me, I just hope someone is there to help

thanks for coming by..

and if anyone has ever been to a PL meet, it would be great to hear about your experiences/reactions to it..thanks.

Originally Posted by Pylon

Welcome to IM!

Fitness to PL? Interesting. Can't wait to see how you do.

Originally Posted by DLDave

As I have only recently started lifting with a dedicated group, I can very much relate to having to rely on strangers for a spot. You have to be very specific with them before your set, tell them exactly when to touch the bar, when not to touch it, etc. I'm sure part of what you have to face is the fact that most men probably doubt your ability or haven't really spotted for a woman before, so giving them specific instructions will let them know you know what you're doing. If all else fails, throw a flat bench into a power rack and set the safety pins to act as a spotter.

And regarding your last question, I'm working towards my first meet in mid-April, so I'll be posting training stuff in my log as I get close and meet-specific stuff as well. It's an equipped meet, which is where my training is currently focused as the gear is pretty new for me.

Originally Posted by stubborngrl

thanks
yep..a strange jump I know,
fellow irishman???

Originally Posted by Pylon

From way way back, but as much Irish as anything else. You?

Originally Posted by stubborngrl

thanks
yep..a strange jump I know,
fellow irishman???


It is hard, to be specific "don't touch the dam bar unless I LOOK like i am struggling" lol, but yes, I think a male spotter would jump in too quick, and a female may not be as helpful..who knows...it is higher rep (2x6) wide grip bench, so maybe it won't be too bad tonight...

what association are you going through?? were you raw before and are now competing equipped??? what are you shotting for lift wise?? do you have a specific number in your head as you train, or do you do what "feels" right at the meet??

Originally Posted by Pylon

Ah, truly a fellow countryman...um...countrywoman...uh...countryperso n....um...drinker. There we go.

Originally Posted by DLDave

This specific meet is IPA, which is one of the more popular around here. Westside Barbell (of Westside fame) is 15 minutes from me, so geared competitions are the most popular locally. I have always trained raw as I didn't have firm plans to compete, so my biggest issue right now is learning the equipment. For the next month and a half, I will be working in the gear to learn the different grooves and also work to identify opening weights. For a first meet, I'm mainly concerned with hitting the opening weight, so I'll be conservative there. I'd like to get to a 1700 total, which should be reachable just based on my raw lifts and add a few pounds with the supportive gear. My best raw lifts would give me around a 1600 total. Something like a 600+ squat, ~500 bench, 550+ deadlift in gear should be feasible. But I'll be happy with a first meet in which I hit the opener for all 3 lifts, even if that means a lower total, as I just want a baseline to work to improve for the next one.

On your spot, just tell them to not touch the bar unless it's going back down or stuck for x number of seconds. You shouldn't be doing any crazy weights with that rep scheme, so hopefully it's a slower speed going down that you can maintain if you lose it rather than crashing onto your chest and stapling to the bench. And if that happens, honestly the weight isn't crazy heavy anyways , so I don't think it would hurt too bad, although I'm sure 100 lbs of bar weight feels very differently on your chest than mine

Originally Posted by stubborngrl

LOL...I am pretty sure it is not a good thing to be bragging of our ethnic cultural alcholisim


you lucky *******!!!!!! that's awsome westside barbell is so close (yes, jealous)
I thought the lifts were supposed to go as follows???

first attempt-something you can do in your sleep
second attempt-a PR or 5/10 lbs over
third attempt-all out, heavy as possible????

LOL, ya getting pinned down by 95 lbs won't be too bad...just embaressing...

I am still debating about places here in Canada...one meet is tested, one is now..I am natural, but doubt highly there are many 50 kg girls out there who are on the juice..lol...

Originally Posted by DLDave

Yes, Westside is an impressive, hardcore place. I've been there a few times, unfortunately not strong enough (or crazy enough) to train there regularly. Louie is a pretty nice guy, definitely knows his stuff, and is more than happy to talk on the phone if you ever run into things you're unsure about.

You've got it right for the lifts, at least for us beginners. The more experienced guys may have a different take on it. That opener still might be a bit tricky for those of us new to gear, as a misgroove is going to be difficult no matter the weight, and you still need to use fairly heavy weight in order to touch in a bench shirt or get depth in a squat suit.

For you first meet, I wouldn't put a lot of thought into it. Find something that meets the rules you like, allows the gear you want to use, and is a date that you can work towards. Don't worry so much about the competition for your first one.

Originally Posted by the other half

good to have you here.
good luck on the new adventure.

are you trying to put a lot of mass on, or just going for the strength?

Originally Posted by DLDave

In that case, you'll want a meet run by a federation that is either raw, has a raw division, or will let you compete raw. I'm not familiar with what they have in Canada, but you can probably find some more info here (Powerlifting by State & Province | Powerlifting Watch) or at Canadian Powerlifting Union.

And honestly, for someone new to powerlifting, raw is probably the right move anyways as the gear is fairly expensive so you'll want to be sure you're into this before spending that money. And some people choose to compete exclusively raw anyways. And a word of advice, invest in some chalk or liquid chalk for those deadlifts, easy way to increase the weight.

Originally Posted by stubborngrl

if anyone has ever been to a PL meet, it would be great to hear about your experiences/reactions to it..thanks.

Originally Posted by stubborngrl

so I wonder does it matter raw vs gear in that case???

Originally Posted by DLDave

In that case, you'll want a meet run by a federation that is either raw, has a raw division, or will let you compete raw. I'm not familiar with what they have in Canada, but you can probably find some more info here (Powerlifting by State & Province | Powerlifting Watch) or at Canadian Powerlifting Union.

And honestly, for someone new to powerlifting, raw is probably the right move anyways as the gear is fairly expensive so you'll want to be sure you're into this before spending that money. And some people choose to compete exclusively raw anyways. And a word of advice, invest in some chalk or liquid chalk for those deadlifts, easy way to increase the weight.


And delts under a dress might look funny to another woman who has no delts, but not to a guy (unless the guy also has no delts).

Originally Posted by Triple Threat

I haven't, but there are many good articles here. Some of them deal with getting ready for a meet and competing at one.

Originally Posted by DLDave

It really probably wouldn't matter regardless, but if you're the only one in the division it really won't matter at all since you'd probably be the only one that cared that your weight-class competition had an advantage with gear.

Originally Posted by the other half

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i agree 100%, the only soft spots i want to feel are suppost to be soft.

Originally Posted by stubborngrl

LOL...I am pretty sure it is not a good thing to be bragging of our ethnic cultural alcholisim

Originally Posted by DLDave

And delts under a dress might look funny to another woman who has no delts, but not to a guy (unless the guy also has no delts).

Originally Posted by Pylon

Originally Posted by Pylon

Amen!!!