A female unequipped training log!

[littlegirlbunny]

There’s not many of us female lifters around, and even less that keep training logs! So I have decided to start a log here in the vague hope that it may inspire some other ladies may do the same :)

I’m a 55 kg lifter with a current PB total of 250 kg (80/45/125). I have been training in powerlifting properly for about a year, although I had a fair bit of time out last year with a back injury (not from lifting btw!). I didn’t really start squatting properly until around July time, and have put 20 kg on my squat since then, but there is still a long long way to go.

I have just finished my first comp (on Sunday) and am setting off on a new cycle for pretty much everything now. This is the current plan, although input would be greatly appreciated and there is still plenty of time to finalise it. :)

It will be based on a four days which will be spread out over the course of 7 or 8 days. It will be flexible to fit in round work and training times which are going to change alot over the next few months. It will also have to deal with my change to morning training. I know this is going to have a big effect on my lifting, but I am going to trial it for the next few weeks to see if I adapt. Additionally, I will also be doing Muay Thai up to 5 days a week, possibly start some judo and a bit of CV. Not much rest time planned, but work always forces rest days when i'm on site, and i'll just take other days when I need them.

Day 1
Bench - starting with 2 heavy paused reps followed by 5x5, then 5x5 then 5x2
Wide grip pulls (this is the only backwork i'm doing on day 1, as it is likely to be the next day that I deadlift)

Superwide bench assistance - 25 kg for 10's and upping very slowly using microplates

Rotar Cuffs

Day 2
Deadlifts - following olly's program again ( http://www.sugdenbarbell.co.uk/index.php/articles/41 ), but again dropping the doubles at the later weights if necessary

Rack pulls/plate pulls to superheavy singles

Speed squats with bands and 40 kg(actually ordered some a while back, but kinda assumed they came in pairs. Doh! Better order the other ones now!!)

Abs

Hyperextensions

Day 3
Boards or Bench lockouts hitting my sticking point 3" above my chest

Lat work on machines (Lots of volume)

CGBP keeping elbows tight as possible

Day 4
Heavy squats starting where I left off before the comp - 3 heavy singles followed by 3x3

Push press starting with 5x5 at 30 kg

Shrugs

Abs

Rotar cuffs

Alot of volume there, as you can see. If it gets too much, i'll just reduce the assistance and maybe cycle it fortnightly. But it should be ok, depending on the amount of Muay Thai I get in! :D

[littlegirlbunny]

Ok, so here is the training so far since Sunday's comp....

Monday - Rest Day

Tuesday - AM

Tuesday AM
Got to the gym ultra early. Mornings are most definately not my strongpoint for weights, although CV is always so easy at this time of day. Guess my nervous system struggles to wake up! Didn't really have any ideas of a plan before I went, but decided to keep tuesdays as bench day and start off on 5x5 with heavy singles again.

CV warm-up 10 mins

Bench
20 kg, 30kg warm-ups (lots)
35 kg: 3 (felt heavy)
40 kg: 1 (felt really heavy :o :o )
45 kg: 2 paused reps - atrociously slow reps really - considering 5 doubles flew a couple of weeks ago. I put it down to post comp fatigue and the morning session.
38.5 kg: 5x5 - first three sets were HARD, but then, I found the groove again and the last two were easy. As they should be! I was starting to get worried that I had come back too high, but by the end I was confident that this will take me up far enough before starting on triples.

I'm not going to max out again for another 13 weeks, unless I feel really really good and then i'll just go for that 47.5 kg

Neautral chins: 5
Wide grip pulls: 3x3

Shrugs: 60 kg: 10, 70 kg: 10 80 kg: 10, 10

Superwide bench assistance. This was good - barely any shoulder pain!! Did the 20 kg: 10 first, but then, because there was no pain (just a bit of tweaking in my right shoulder), stuck another 5 kg on and did another 2 sets of 10. So pleased with that. Massive improvement on a few weeks ago when I was struggling with the pain from just using the bar. Don't know why it wasn't so bad - maybe just a simple as remembering the rotar cuff exercises.

Rotar cuffs: 2kg: 30, 30, 30 - really pumped full of blood after that!

Tuesday evening - Muay Thai, but I was a bit out of energy from the morning session, the change to mornings is going to take time to get used to

Wednesday Morning - Deadlifts

Was going to start Olly's plan this week, but decided to eaaaasssse back in gently and add an even lighter week to the start - 80% for 5 singles. I kept the assistance work superlight today too. Plenty of time to build back up!

10 mins CV

Deadlifts
50 kg: 5
70 kg: 3
90 kg: 2
104 kg: 1, 1, 1, 1, 1

Rack pulls
90 kg: 2
100 kg: 3 (very fast)
110 kg: 1

Speed squats (no bands yet, should be here by this session next week!)
20 kg: 2, 2, 2
40 kg: 4 doubles - last was by far the quickest. Certainly true that the faster it goes down (still controlled though), the faster it comes up.

Back hyperextensions and Abs

I am soooo sore from yesterdays wide grip assistance - I haven't had DOMS like it for ages - all in my front delts and upper pecs. They must be targeting a real weak point!

[Boar]

Hi LGb , good to see you , hope your eager for more comps, whilst im fiddling with vids, do you have a preference as to what music you would or wouldnt like in the background ?

[littlegirlbunny]

Hi LGb , good to see you , hope your eager for more comps, whilst im fiddling with vids, do you have a preference as to what music you would or wouldnt like in the background ?

Something really heavy please :D

Thanks for doing all the videos!

[Moz]

Yo LGB didnt get the chance to say hi at the nw unequipped (im moz btw). Im sure you have a log SB aswel? Are you going to the squad training in the summer?

[littlegirlbunny]

Yo LGB didnt get the chance to say hi at the nw unequipped (im moz btw). Im sure you have a log SB aswel? Are you going to the squad training in the summer?


Hiya Moz! Great lifting from you at the NW open. Very impressive to say the least :D

Yeah, I have a log over at sugden too, but I thought it may be beneficial to get input from people over here too. Can never have too much information to base a training decision on! I'm planning to keep this one a little more curtailed, as I have such a habit of writing essay long posts on sugdenbarbell!

I'm definately hoping to go to the squad training, I think it would be so beneficial. My squat needs all the help it can get :icon_ton:

Ok, so training update:

Wednesday evening - Muay Thai

Thursday - Rest day

Friday - Muay Thai.

Saturday morning

CV warm-up then:

Rack bench lockouts targetting sticking point 2" above my chest. Well, these were harder than expected! Like rackpulls, a few inches makes so, so much difference!

20 kg: 5
30 kg: 5
40 kg: 5
45 kg: 3, 3, 2

Machine rows
35 kg: 5
42 kg: 5
49 kg: 5
56 kg: 5 (not particularly strict )
49 kg + halfblock: 5 (also not particularly strict )
49 kg: 5
35 kg: 10

Rear delts 21 kg: 10
21 kg + half block: 10, 10

CGBP (kept light, i'm having tendon problems right now)
20 kg: 10
30 kg: 5
35 kg: 5, 5, 5

30 mins rehab cycling

[Boar]

Rob mentioned you have some small denomination plates - did you have to send off for them ?

heavy it is !! will be finishing them off over the weekend

[littlegirlbunny]

Rob mentioned you have some small denomination plates - did you have to send off for them ?

Yeah, I got some 0.5 kg and 0.25 kg plates. Totally invaluable for 5x5 training on the bench for me. A 2.5 kg jump is way too much when your max is only 45 kg!

I was actually given them by a friend who I think had them made up specifically. But I can check where he got them from if you like? I know there is a site somewhere that does 0.5 kg microplates, but they are something like £20 a pair.

[littlegirlbunny]

Sunday - Rest day.

Monday midday - Squat day.
Slight revision of my program already. Was going to go to 3 singles followed by 3x3, but Mr Brown has convinced me some high rep training is what I need to sort my form out and begin the cycle on. Looking at the videos from the comp it is evident my right knee regularly folds in.

10 mins CV

Squats
20 kg warm-ups
40 kg: 3, 3 - right knee comes in even on this weight, we were really focusing on it today. I struggle to keep it out at any time. Guess there is a lot of work to do.
50 kg: 2
60 kg: 2
70 kg: 1
75 kg: 1
50 kg: 3x8 - i'm not sure about this high rep stuff, the volume is hard work on my wrists and shoulders, but i'll give it a go for the next couple of sessions

One legged squats with one leg on a bench behind. Much easier than pistol squats, but still pretty hard work! Did a few sets unweighted then
Holding 10 kg plate: 5, 5, 5

[littlegirlbunny]

Tuesday Muay Thai

Tuesday benching.
Bench 30 kg: 6
40 kg: 5x5 (easy)

Superwide grip benching
20 kg: 10
27.5 kg: 10, 10

Chins
5, 5, 4

Abs and Rotar Cuffs

[littlegirlbunny]

Wednesday - Muay Thai

Thursday - Rest Day

Friday Morning - Deadlifts
10 mins CV warm up

Deads
50 kg: 5, 5
70 kg: 3
90 kg: 1, 1
104 kg: 2, 2, 2, 2, 2 (easy)

Plateforms
50 kg: 3
70 kg: 2
90 kg: 1
100 kg: 1

Speed squats -
20 kg: Warm-up
40 kg: 2, 2, 2, 2

Hyperextensions

Saturday - Muay Thai 1:45 min class

Sunday

Close grip bench press:
20 kg: 10
30 kg: 3
35 kg: 3
40 kg: 4x4

Rack lockouts for bench
20 kg: warm-up
40 kg: 5
45 kg: 5
50 kg: 2, 2
52.5 kg: F (set up wrong), 2

Rows:
35 kg: 6
42 kg: 6
49 kg: 6, 6, 6

20 mins cycling for knee rehab

Abs: little-bigs 10 kg: 15, 15, 15

[littlegirlbunny]

Tuesday Evening

Muay Thai - Very very hard session

Squats
20 kg: warm-up
40 kg: 3
50 kg: 3
60 kg: 8, 8, 8

Barbell Lunges - 20 kg - 6, 10
30 kg - 10

Shrugs

Leg extensions on machine for knee rehab
21: 10
28: 8
35: 8
42: 6
35: 6

[cuntos]

You squatted 80k in comp and just did 60 for three sets of eight? I'd say your max is now probably higher than 80k. Well done!

[Bikerbabe]

hi, nice to see there are also women on this board!
I'm not going to keep my trainingslog here, my English is not good enough for that, but I'll keep an eye on this one

If I may ask: how did you get involved with powerlifting?

Good luck with training and competitions!

[littlegirlbunny]

You squatted 80k in comp and just did 60 for three sets of eight? I'd say your max is now probably higher than 80k. Well done!

Well, you would think so wouldn't you? Actually the 80k is a gym PB. I went for 82.5 kg at the comp and didn't get it - despite doing 70 kg for 5x5 two weeks before and easily doubling 75 kg :rolleyes: My bench suffers the same thing - I can rep 42.5 kg for 5, but do you think I can get 47.5 kg?? Nope! I am either extremely good at reps, or crap at singles, depending on which way you look at it!


hi, nice to see there are also women on this board!
I'm not going to keep my trainingslog here, my English is not good enough for that, but I'll keep an eye on this one

If I may ask: how did you get involved with powerlifting?

Good luck with training and competitions!

Hey Bikerbabe! Shame you are not going to keep your log here - your stats are very very impressive. I can only dream of lifting that kind of weight, even with equipment! I wouldn't worry about the English issue, I have used alot of international forums, and perfect English really isn't necessary for people to appreciate your posts :)

I got involved with powerlifting through the veganfitness movement. I always enjoyed lifting weights at the gym, but never really trained properly. I did, however, get a whole lot of people asking me how the hell I managed to train when I didn't eat animal products, so it has always been partly as an outreach tool. I don't really talk about the issue unless people specifically ask though (i'm not a activist as such). It's nice to be able to say to people who critise veganism that I have qualified for the British Powerlifting Nationals. Most people are interested, and supportive, rather than critical anyway. I think the whole veganism thing has moved to be socially acceptable in the last couple of years....when I first became vegan (over 12 years ago) it was like being an outcast!

Plus, of course, I just like lifting heavy weights and continually improving, so that is reason enough on it's own to move from casual weight training to powerlifting. It's such a specific way to lift, and very rewarding when it is going well!

I only really started training PL properly last year, and I really regret starting so late (i'm 29). I see you are 22, which makes your total even more impressive! How long have you been lifting for? :)

[Bikerbabe]

Hey interesting to hear you are a veganist, a guy who trains with our team is vegetarian! And he hasn't got bad results at all. Not that he is big but he's got pretty good results for his weight.
I train for 3 years now, first year was not verry intensive, but than I got a new trainer and now the results are there! ;)
Before the powerlifting I've done 7 years of athletics, long distance running, so the legs are good, upper body not that good.
And hey, you can say my stats are impressive, but the other 2 girls I train with... they are even better! One is 16 years old and has a BW of 57, she lifted 140/76/125 and the other is 31, BW 58 lifted 190/115.5/180
So you can say that I'm not bad, but there are always girls/women who are stronger ;)

[Funky_monkey]

Strong stuff Littlegirlbunny. I agree, there are very few female powerlifters and you're one of 4 girls i know that keep a log (the other 3 are American).

Looking strong - your deadlift is looking pretty sweet.

Bikerbabe - you can lift more than most men @ 82.5kg. Would be good if we could see a log. Do you have one in dutch/french/german? Great standard of lifting in Belgium

[cornelius parkin]

That is my one of my fav quotes and bands!

Welcome.

[Bikerbabe]

Sorry Funky monkey, no log at all. I've started one twice or so but never kept it up-to-date, only log I have is written down in my trainingbook.

[littlegirlbunny]

Strong stuff Littlegirlbunny. I agree, there are very few female powerlifters and you're one of 4 girls i know that keep a log (the other 3 are American).

Looking strong - your deadlift is looking pretty sweet.

Ah thanks :) Feels like there is a long way to go with the bench and squat, but i'm making progress slowly!


Bikerbabe - you can lift more than most men @ 82.5kg. Would be good if we could see a log. Do you have one in dutch/french/german? Great standard of lifting in Belgium

I totally agree with Funky_monkey - a log would be great Bikerbabe!

I also agree that there are always stronger woman out there - i'm just happy if I am making progress myself :)




Wednesday Evening - Muay Thai

Thursday lunchtime - 20 min run

Thursday evening.
10 mins CV warm-up

Bench 42.5 kg: 5, 5, 5, 4, 3
Tried chins, wide grip and military pressing after - they were all too painful. My right shoulder, left elbow, actually every tendon and joint from my wrist to my neck on both sides are inflammed and painful. Definately time for a break. No upper body work for a week.

20 mins cycling for knee rehab

Friday - Rest Day

Saturday - Muay Thai

Sunday - Deadlift day
10 mins CV warm-up
Deadlifts
50 kg: 10
70 kg: 3
90 kg: 2
100 kg: 1
110 kg: 5 singles

Rack pulls below knee
60 kg: 2, 2
80 kg: 2, 2, 2
90 kg: 2
100 kg: 1
110 kg: F

Speed squats
20 kg and 30 kg warm-ups
50 kg: 4 doubles

20 mins cycling

10 mins hard cross-training

[Marian]

Well, you would think so wouldn't you? Actually the 80k is a gym PB. I went for 82.5 kg at the comp and didn't get it - despite doing 70 kg for 5x5 two weeks before and easily doubling 75 kg :rolleyes: My bench suffers the same thing - I can rep 42.5 kg for 5, but do you think I can get 47.5 kg?? Nope! I am either extremely good at reps, or crap at singles, depending on which way you look at it!


Hi,

I lifted in the 56kg class when I first started and it took me ages to do more than a 55kg bench - even though I could do that every time, no problem. All I can say is keep trying - you only have to do it once then you will move on. One trick is to get someone load the weight on the bar and lift it without knowing what it is. Other than my openers I rarely know what weight is on the bar when I lift in a competition, unless I hear the MC announce it. Apparently my job is to lift the weights, not choose them!! You do have to trust whowever is picking the weights however! You will then find another sticking point somewhere - my next one was 90kg squat.

Saying that my biggest improvements came when I stopped dieting to make weight and moved up the weight classes - I have now lifted in all the classes from 56 to 82.5!!

Also don't worry about your age I was 30 when I started and am still putting myself through it at nearly 43 years old!

Keep it up, it is great to see a new lady lifter, we need all that we can get!

Good luck

Marian

[littlegirlbunny]

I lifted in the 56kg class when I first started and it took me ages to do more than a 55kg bench - even though I could do that every time, no problem. All I can say is keep trying - you only have to do it once then you will move on. One trick is to get someone load the weight on the bar and lift it without knowing what it is. Other than my openers I rarely know what weight is on the bar when I lift in a competition, unless I hear the MC announce it. Apparently my job is to lift the weights, not choose them!! You do have to trust whowever is picking the weights however! You will then find another sticking point somewhere - my next one was 90kg squat.

Sounds like a good plan - I can see that working for me because I have no doubt the majority of my fails are psychological. Unfortunately, the only person that picks my weights is me! I take it you have a coach then?


Saying that my biggest improvements came when I stopped dieting to make weight and moved up the weight classes - I have now lifted in all the classes from 56 to 82.5!!

Wow, that is quite some gains! what kind of percentages does an extra kilo bodyweight put on your lifts?

I have no intention of leaving the 56 kg class behind me unless I am really really desperately struggling to stay in it. And then i'd fight like hell to stay in the 60 kg class. Too much extra bodyweight would slow me right down for Muay Thai (and i'm pretty slow already) and I definately feel better being a bit lighter. I have lost a little bit of weight since the NW open and would like to see a bit more come off before I start lifting really heavy again.


Also don't worry about your age I was 30 when I started and am still putting myself through it at nearly 43 years old!

That's good to know :D - what are your lifts? Are you equipped or unequipped? If you had to give someone advice about powerlifting, what would the one key thing be that you would tell them?


Keep it up, it is great to see a new lady lifter, we need all that we can get!

Ah thanks :D


Training update
Monday - Muay Thai
Tuesday - Muay Thai 1 on 1 lesson to try and sort my left body work.

[Martin Flett]

Thanks for your good wishes, Jo. And I suspect Marian has Steve (SCG) to spot and coach her!

[Marian]

Hi

Yes I do have a coach - my husband Steve. And if there is one thing I could suggest to a new lifter is to try and find yourself a coach that knows what they are talking about and then do what they tell you! Easier said than done I know, but it is a huge help.

As for how much extra weight I could lift per extra kilo bodyweight I couldn't tell you but I know my best lifting has been done at 67.5kg - I am not really built to stay lighter than that when training hard with heavy weights - the weight just goes on. I never really felt overweight at that size and only went heavier for specific reasons. In fact my last international competition was done at 60kg as I went back down to see what I could lift at that weight. I am now back lifting at 75kg but only because I am still fat having had last year out to have a baby - I intend being back at 67.5 before the end of the year.

I have lifted equipped now for a long time, though for my first year of lifting I only had a pair of weightlifting shoes, then for my second moved on to belt and wraps. I had been lifting for over 2 years before I tried suits and shirts. I always compete equipped now as that is what is required to lift in the IPF - and it hurts too much without it at my age!

My best lifts obviously vary with bodyweight. At 67.5 I have lifted:

squat 192.5
bench 135.5
deadlift 201
total 525

Keep up the training. I am off to the World Bench Press next week. It will be good to be back in proper competition after a year off.

Marian

[littlegirlbunny]

Yes I do have a coach - my husband Steve. And if there is one thing I could suggest to a new lifter is to try and find yourself a coach that knows what they are talking about and then do what they tell you! Easier said than done I know, but it is a huge help.

Yeah, i'm not sure where I would find one of those, but I think the hardest thing of all would be the "do what they tell you" bit!

Thanks for the info about bodyweight. It's intresting that there seems to be an optimum weight for lifting.


I have lifted equipped now for a long time, though for my first year of lifting I only had a pair of weightlifting shoes, then for my second moved on to belt and wraps. I had been lifting for over 2 years before I tried suits and shirts. I always compete equipped now as that is what is required to lift in the IPF - and it hurts too much without it at my age!

I always said I would stay unequipped, but tbh, if it meant I could carry on lifting rather than having to stop because of joint problems, I would consider using equipment at a later date.


My best lifts obviously vary with bodyweight. At 67.5 I have lifted:

squat 192.5
bench 135.5
deadlift 201
total 525

Wow! Big lifts! It's great you can lift more than the vast majority of guys that use my gym. Do you ever get men patronising you about the fact you are a lifter?


Keep up the training. I am off to the World Bench Press next week. It will be good to be back in proper competition after a year off.

Best of luck! :D What are you aiming for?

[littlegirlbunny]

Wednesday and Thursday - Off

Friday 25th - Muay Thai

Saturday - Muay Thai 1:45 min class.

Sunday
Squat day.

10 min warm-up

Squats:
40 kg: 4
50 kg: 3
60 kg: 2
65 kg: 2
70 kg: 5 doubles (Have moved to doubles to help my tendon problems)

Leg extensions for knee rehab
21 kg: 8
28 kg: 8
42 kg: 8, 8, 8

Front squats (narrow stance)
20 kg - lots, playing with bar and hand positioning and getting used to the narrow stance
30 kg - 2
40 kg - 2 (very deep - as far down as possible)
20 kg - lots. Brought my hands out wider and didn't go quite so deep so that my upper back didn't round. Felt pretty good. Knee was no problem.

15 mins rehab cycling

[littlegirlbunny]

Monday - Rest day

Tuesday evening - Muay Thai then...
Bench
20 kg: 8
30 kg: 4
38.5 kg: 3, 3, 3, 3, 3 (felt hard on my tendons)

Superwide grip bench (surprisingly felt really good on my tendons!)
20 kg: 10
30 kg: 10
32.5 kg: 10, 10

Chins: 5, 3, 3, 3, 3

Rows
35 kg: 6
42 kg: 6
49 kg: 6
56 kg: 3
49 kg: 6, 6

Rotar Cuffs

Wednesday - Muay Thai

Thursday - Deadlifts AM

CV warm-up

60 kg: Lots
80 kg: 4
90 kg: 2
100 kg: 1
110 kg: 4 doubles

Plate pulls
60 kg: 2, 2
80 kg: 2, 2
90 kg: 1 - back felt a bit weak so stopped

Rehab stuff at end of session:
Back hyperextensions
High rep leg extensions with 28 kg
Rotar cuffs

Thursday Evening - Muay Thai

[BBDOM]

good training keep it up:)

[Rob1985]

Yeah, i'm not sure where I would find one of those, but I think the hardest thing of all would be the "do what they tell you" bit!

There's a very good just up the road at Adlington, Jo! A British female champion has trained there in the past (along with all the numerous other male champions there). A bit of training with Alan would do you the world of good.