I'm Zoe, and I think it's about time I start tracking my training and diet correctly so I can see the best results possible. I competed in powerlifting for the first time last month and now I'm even more motivated to lift some HEAVY weights.
Here are my totals from the meet:
I set the MD state record in my weight class!
My goal this year is to hit 300+lbs. in both squat and deadlift. And for bench I'd like to press 135lbs.
I figure if I went from never going to the gym to competing in powerlifting in one year, then these numbers aren't THAT intimidating.
I also plan to start a slow cut next week. I just want to get down to about 123lbs and see if it effects my strength then go from there.
I welcome any advice and criticisms on my training and diet, whatever I need to reach these goals.
After the competition I started my training based on a Westside Hybrid training program. Mostly, this template by Joe Defranco:http://www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html
I enjoy the variety so far, but I also need to read up more on it.
Today is my off day, I might do some GPP but...then again maybe not.
Here's my week so far...
Monday 1/9
Bench Press= 45x10/75x8/85x6/95x5/110x4
DB Bench= 50x15/50x15
Barbell Row/DB "power clean" supersets= 1st set: 95x8/30x8 2nd: 95x10/30x8 3rd: 95x12/30x8 4th:105x8/30x8
Shrugs=70x12/70x12/70x10/80x10
DB curls= 15x15/20x8/20x10/20x12
cardio: 30 mins arc trainer avg. heart rate 135bpms
Tuesday 1/10
Box Jumps (3.5 ft)= 3x6
Bulgarian Split Squats= 70x10/70x10/70x10
45 degree hyperextensions w/ 45lb plate= 3x12
DB side bends= 35x15/40x15/45x12/45x12
cardio: 30 min. arctrainer avg HR: 135bpms