Thread: Stubborngrl's Powerlifting Journey

Dynamic Effort-Squat/DL -Week 4

Speed Box Squats
10x2 (75 lbs)

Sumo Deads
4x6 (135 lbs)

Reverse Hyperextensions
4x8 (20 lbs)

Weighted Laying Leg Raises
3x10 (15 lbs)

20 minutes treadmill



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..

Oh well, not a bad workout!

hi, welcome to IM

im not big into PL but i will follow along

Originally Posted by PreMier

hi, welcome to IM

im not big into PL but i will follow along

thanks for the welcome

I just started on the pl'ng and am still learning...

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

Originally Posted by Irons77

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

thanks..part of the reason I chose pl'ing ( I was a fitness competitor) is because I do get to eat (though I want to be in the 50 kg weight class, so I do have to be careful)

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?

Eat clean you ok. How othen do you workout?

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?

I have been PL training for..maybe one full year (much time taken off for a more bb/fitness friendly program)
I have been on westside for 5 weeks...first 3 was basically testing out maxes and finding sticky points..

Originally Posted by Irons77

Eat clean you ok. How othen do you workout?

I eat clean..most of the time
I workout 4 days/week....will be adding some "recovery days" once my body stops hurting so much..

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..

I'm assuming you're 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. Yes, it does suck to spend a lot of time pressing 50% of your max, but it's worked for many guys much stronger than us.

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.

yes, that is my lay-out

My new ME days are new excercises (this week) which I have never done before, so they are perhaps not as heavy as they should be (rack pulls on ME squat day, and Wide Grip Bench on ME bench day)

I try to max out on assitance work, but will admit I do have a hard time adjusting my thought process around going "light and speedy" on DE days...

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 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.

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..

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..

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 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.

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 Triple Threat

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

Thanks, big guy.

Your journal is just as informative, if not more.

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..

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 Triple Threat

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

thanks so much, I definitly will

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.

LOL, I am impressed when I see a GUY deadlifting or squatting (properly) at the gym..nevermind a female..though I have seen some squatting some impressive weight once upon a time..I have heard a billion times "heavy lifting will make me look like a man so, you do not see it very often!
I looked for a pl gym in my area but there wasn't any

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.

yes, my gym is full of them..I can count on one hand the number who actually lift hevy, and they are mostly figure/fitness competitors, you can always tell who competes at the gym...
I think honestly, I scare most men at my gym..lol

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.

actually that has happened....haha...


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.

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

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???

HI, thanks for coming by

well, my favorite part of getting ready for the fitness comp was the bulking part (lifting heavy and eating) I hated the dieting, the cardio and the lighter lifting when getting closer to the comp
Even though I placed first, I hated being judged on the way I looked, and it is such a subjective judging process, that sometimes no matter what you look like, well, if one judge doesn't like it, well, then your hard work goes for naught...

I like pl'ing becasue I like heavier lifting, I like to eat, and I find for my body..I maintain (or lose) weight while maintaining mass..

oh, and if you lift the weight, then you do...if you don't you don't..it does not matter how small your butt is...lol

anyhow, you look great. do you compete?

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 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!

Yes, it is kinda nasty backstage, you know how woman look you up and down?? imagine that 100x worse...everyone is comparing themselves against others, and it is hard..
I did it becasue I wanted to prove to myself that I could,but the whole process really plays with your head, so if you ever do decide to do it, make sure you have good reasons why, and really will be happy with the fact that you accomplished it, as opposed to the fact that you place (or don't)


p.s) I had NO trainer....so, screw those girls, lol...

and thanks..I think I may do my meet in early may, and I think my lifts are currently competitive, but I may wait a bit as I would be better to be in a lower weigh class I think...

Welcome to IM!

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

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.

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 Pylon

Welcome to IM!

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

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

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.

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 stubborngrl

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

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

Originally Posted by Pylon

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

yep, grandmother/father born there....freckles to prove it, lol

it's just a good excuse to throw down some beer on a monday..

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