Female weightlifting advice needed!

smoggy11

Hi all,

I'm 18, female and have just started the 'starting strength' programme last week. I'm 68kg, 5'6" and I'm squatting 65kg for 5 reps, deadlifting 50kg and benching 27.5kg (so far)

My OH has mentioned that there is a single lift competition on in Jan/Feb and I'm just wondering what kind of standard I would need to reach to compete.

My programme is:

Day 1
Squat 3x5
Bench press/press 3x5 (alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

Day 2
Squat 3x5
Press/bench press 3x5 (alternating)
Deadlift 1x5

Day 3
Squat 3x5
Bench press/press 3x5 (alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 rep

I'm interested in powerlifting in general so any advice I can get would be very much appreciated!

Hanley

smoggy11 wrote: »

Hi all,

I'm 18, female and have just started the 'starting strength' programme last week. I'm 68kg, 5'6" and I'm squatting 65kg for 5 reps, deadlifting 50kg and benching 27.5kg (so far)

My OH has mentioned that there is a single lift competition on in Jan/Feb and I'm just wondering what kind of standard I would need to reach to compete.

First thing's first, if your OH lifts, get him to check your squat depth because I'd be 100% certain they're too high for competition purposes (squat > DL usually implies it).

Other than that, there's no "requirements" to enter, just sent in an entry form and lift. At your age and weight they're good lifts, and getting a bit of exp will only make you want to train harder.

smoggy11

For squat depth, Is thighs parallel to the floor okay? Thats what I've been doing.

With the deadlift I have only deadlifted once, my OH insisted I went with lower weight and had proper form! But I did feel that I could have gone heavier.

thanks for the advice

Hanley

smoggy11 wrote: »

For squat depth, Is thighs parallel to the floor okay? Thats what I've been doing.

With the deadlift I have only deadlifted once, my OH insisted I went with lower weight and had proper form! But I did feel that I could have gona heavier.

thanks for the advice

Thighs parallel could mean two things.. the bottom of the thigh, or the top. Either way, neither is sufficient. This is what you've got to be aiming for;



The best thing you can do is have someone with an experienced eye who isn't afraid to call you on it check (your bf may not want to hurt your feelings, seriously!!). Alternatively, video it and review it yourself.

And he made the right call on form v weight. There's still loads of time left to get ready for the comp in January so don't worry. The most important thing to do at your first comp is just get a feel for the rules, requirements and general dynamics on the day. I'll be around at it, so if you get stuck with anything make yourself known and ask for help!! (that actually goes for anyone lifting at the singles)

Also, with the bench, your ass, shoulders and head have to remain in contact with the bench at all times and your feet must stay flat on the floor. You also have to pause the bar on your chest for a split second before you press it.

How familiar are you with the rules etc of powerlifting?

smoggy11

Not very

I've literally only started lifting these last few weeks.

Thats great advice about the video, I think I'll do that in fairness to the OH though, he's brutally honest at times!

cardio,shoot me

heres a thread i made about the comp smoggy, i was getting a bit bogged down myself :P http://www.boards.ie/vbulletin/showthread.php?t=2055740817&highlight=single+lifts&page=3 theres a link to the idfpa website there aswell.