Will I survive or will I die???

[Little Girl]

I just received my squat lifting chart (for my powerlifting comp) from my coach. I just don't know if I'll even be able to walk after that!!
Here's for this week:
10X 135
8 X 155
6 X 165
4 X 175
8 X 180
PLUS my usual squat and legs training!!!
And it keeps going heavier each week!!!
Here's what I should do in 10 weeks:
10 X 135
8 X 155
6 X 175
4 X 195
1 X 215
1 X 235
1 X 250
1 X 265
1 X 275
PLUS my usual squat and legs training!!!
My husband says that it will be easy for me but I think that I'm gonna die!!!!!

For those who don't know me, I'm 5'tall and 120lbs. I'll do a powerlifting comp next fall and probably a bb show in the next year.
LG

 

[powerlifterjay]

Powerlifting and bodybuilding as you probably know are very different. The training is very different. I think your routine is a little high in volume for powerlifting. But if you got the endurance you will do fine. I never go over 5 reps in squatting. then as a meet comes close i drop to 3's with my suit bottoms on. then singles with staps up. After i warmup i do 3 maybe 4 sets. were 5 is all i can get. So intensity is high, sets have a few minutes between them. And i currently squat between 725 and 750, at 230lbs. No the best but in my first 3 lift in 99 i did 500 max. so my style works good for me, and all my partners. Good luck!

 

[Little Girl]

Thanks for the reply! The comp is only in november. Like it's gonna be my first comp, I need to work on my technique. My coach have been coaching many of the best powerlifters in Canada (they all got records), so I really think I will do everything he's asking me to do! I know I have the strenght to be at least two records but I have to work on the technique. Thanks for the support, it helps!
LG

 

[squatgirl2001]

I thought I was THE SQUATGIRL but I should give you my name!! What is your goal for this comp? What is the max you could lift

 

[bigmag]

I think you're gonna be working to much on burning fat with that routine. I also think you need to do more sets of less reps from the beggining. Good Luck in the comp.!!!

 

[Imnotdutch]

Alot of people, including myself, find it useful to start a cycle with higher reps. Its a pain in the ass......but it helps in the end. You think you can burn fat with 10 reps?? When you do cardio, you dont start burning fat for 20 minutes becuase you have to burn the carbs already circulating in your body. I dont think 10 reps is a problem.....especially if you eat prior to the workout.

 

[Little Girl]

I'm not attending to burn fat with this training! I'm preparing myself for a POWERLIFTING COMP. I'm 11%bf at 119lbs!

My squat is coming pretty good! Till the end of the month, I should do a 275lbs squat. My goal for the comp is over than 314. (to brake the Canadian record)The comp is only in november so I've enough time to prepare myself. I know I can do it. Last week, I squated easily 240 for 4. (I'm at 119 lbs now). I should do 250 for 4 this afternoon . My deadlift is not too bad, I did easily 225 for 6 yesterday.
Short, little but strong!
LG
PS: If I don't do high reps for now it's because in poerlifting comp, you have to do your best lift in only in rep

 

[bigmag]

Hey little gir.....you're pretty damn strong for only 119, I guess you live up to your name "Littlegirl".....anyways, I was thinking about other things you could do, I think you should also do some legextensions and leg curls to help strenthen your legs even more (although you might already be doing them). Also, when you perform the lifts, try to go very slow....well....not VERY slow, but pretty slow. That way you get every muscle fiber in your legs straining to help control the weight and do the lift. Trust me, I read it in an article in a mag. a couple of weeks ago and I've been using this technique on my bench, it's gone up from 405 to 425 in about 3 weeks. One more thing, I don't know if you do this but you should work your abs alot to, those are your stabalizer muscles and they help you in quats tremendously. Good Luck in you comp.!!!

 

[Imnotdutch]

Hey Bigmag,
What bodyweight are you at?....that could be a pretty respectible bench. Do you mind if i ask where you read about going slow? I've trained like that in the past and got no where. Now I concentrate on controlling the weight on the way down.......so I dont lose my groove. Then exploding the weight back up. This is wirking very well for me......my bench has gone from 298 (lol) to 374 (bodyweight of 209 now.....started at 204) in 7 months using this method. That said I'm always looking for new techniques.

Hey little gir.....you're pretty damn strong for only 119, I guess you live up to your name "Littlegirl".....anyways, I was thinking about other things you could do, I think you should also do some legextensions and leg curls to help strenthen your legs even more (although you might already be doing them). Also, when you perform the lifts, try to go very slow....well....not VERY slow, but pretty slow. That way you get every muscle fiber in your legs straining to help control the weight and do the lift. Trust me, I read it in an article in a mag. a couple of weeks ago and I've been using this technique on my bench, it's gone up from 405 to 425 in about 3 weeks. One more thing, I don't know if you do this but you should work your abs alot to, those are your stabalizer muscles and they help you in quats tremendously. Good Luck in you comp.!!!

 

[Little Girl]

Bigmag,
you're right about going slow. I do that often and it burns!! My squat training is not done the same day as my leg training where I squat once again and I do leg extention and leg curls. Don't worry about that! Last week I did my 250lbs squat for 2 reps and I fully broke the 90 degrees angle. Next Saturday my goal is 260 for 2! Wish my strenght and power! (Remember, I don't believe in luck, there's no luck in a squat!!)

Thanks for the tips!

Little Girl

 

[bigmag]

You're absolutely right little girl....there's no luck in squats, it's all you baby!!! It takes hard work and dedication.....
Imnotdutch.....I read that in an article in flex a couple months ago. when you conrtol the weight on the way down.....like you said you're doing.....that's going slow. Bench press requires an explosion from the chest up so that's good what you're doing. right now I weigh in at about 230. That technique might not be the best for you, everyone's body is different. But I'd suggest that you definatly do it when warming up and hold the weight at your chest for about one and a half seconds....that way you get a good stretch in you chest.

 

[Imnotdutch]

Thanks Bigmag.....I'll give it a shot in a couple of months (I'm in the middle of something now).

You're absolutely right little girl....there's no luck in squats, it's all you baby!!! It takes hard work and dedication.....
Imnotdutch.....I read that in an article in flex a couple months ago. when you conrtol the weight on the way down.....like you said you're doing.....that's going slow. Bench press requires an explosion from the chest up so that's good what you're doing. right now I weigh in at about 230. That technique might not be the best for you, everyone's body is different. But I'd suggest that you definatly do it when warming up and hold the weight at your chest for about one and a half seconds....that way you get a good stretch in you chest.

 

[powerlifterjay]

Slow is definitly for bodybuilding. But the reason i chimed in is because your taking about increasing strength. Slow will not increase strength at a rate you want. Speed is power. When you do your basic 3 lifts you do them fast and powerful with lots of force. There is a difference between being strong, and being powerful. And with that style my bench has went from low to mid 400's to 550 plus currently at 230lbs. Not to say what you do doesnt work for you but training for strength, is different then training for size. And i hate to say this but muscle mags are the biggest downfall of strength in this country. Just look around your local gym there full of big WEAK bodybuilders. Not to say some arent strong, but they in no way compare to an equal size powerlifter. If your trainng for a meet train for power.

 

[bigmag]

I know what you mean plj....but it's been my experiance that size = strength....that's howmy body works.
Little Girl.....I was thinking about something else today that has to do with your meet.
A great excercise my coach had me doing when I was in powerlifting was lockouts with bench press. What you have to do is get into a squat cage (some call it a squat cube, but I don't know if you have access to one). Put a bench in the middle of one and and bar on the supports of the rack (where most people would put them so they don't have the weight fall on them when doing squats). Then put alot of the weight on the bar (more than your max), and don't worry about the weight falling on you, the supports will catch it. You'll only need to lockout the weight if you're doing it right. This is more of a mental workout, so when you max out during a comp. you won't be the weight won't feel so heavy since you've felt more. This should be done after your bench workout. I know it sounds kinda complicated so pm me if you'd like me to explain it in other terms. Good Luck!!!

 

[Little Girl]

Wow! Good idea! I'll try it asap. I'll give you some news about it!

LG

 

[bigmag]

Good Deal!!!

 

[Little Girl]

My gym closed this weekend...4ever! I've no other place to workout for a while I'm so depressed! All the gym around here are not made for my type of costumers... can't wear tank top, can't use chalk, no tested bar...




LG

 

[Little Girl]

And I forgot to say: I LOST MONEY!!!!!!

this is really what I'm doing right now!

LG

 

[powerlifterjay]

Forget that shit find somewhere and even if ya cant use chalk for a month or so till you find a new home go somewhere. Suck it up you will make it fine. I have been there and it sucks but something will turn up. So you don tuse chalk for a bit. You can always sneak a litlle bit in!

 

[Little Girl]

I know, I would never ever stop! It's hard though to train with long shorts (to the knee) and with a t-shirt (to the elbow) when you're used to see your muscles working out! That sucks! I hope somebody will open a new gym soon or else I will start lifting rocks in my backyard and pulling my truck!!!

LG

 

[b fold the truth]

Hey...there's nothing wrong with lifting rocks and pulling your truck. That's what I base my lifting around. Have a few rocks and love to pull my suburban all the time...ha ha.

Keep your head up girl....hit that sissy gym for as short of a time as possible. You will probably "feed" from all of the sissys in there.

B True

 

[Little Girl]

B true, I know how hard it is to lift rocks and pull truck, my husband used to do strongmen comp too and I,ve a couple of friends who are in it. But I don't think it's for me though... I like to encourage them in their training and I like to see the comp but for me...no thanks. I heard that in Hawai this year at the Beauty and the beast comp there's also a stronwomen comp. It would be interresting to see that!

LG

 

[b fold the truth]

yeah....the most beautiful woman in the world is the woman that is focused, on target, and giving it her all no matter what she is doing. I'd love to see some female strongwomen giving it their all....I do believe that it went over well in Hi too.

B True

 

[bigmag]

aaawwww....I'm sorry to hear about your misfortune. I would hate for that to happen to me. Luckily if it did I have some weight at home that I could use untill I find a new gym. Well....Good Luck LG!!!