My girlfriends first powerlifting competition

COH

(MODS - Hope its ok to post this here, I posted it in the fitness forum too but there could be a few people here that might get something from this too)

My shorter half competed in the IDFPA single lifts yesterday - since women in powerlifting has been getting so much media coverage lately (I'm not going to comment on it) I thought I'd put this up because its a pretty honest account not only of what happens on the day of competition but what the sport is and should be all about.

I hope that the write up might serve to get more people involved in the sport for the right reasons. There is no agenda here.

strongoverskinny wrote:

The Power of Lifting

Posted on February 9, 2014 by Elysia
A review of my training, my first powerlifting meet and how this girly girl fell into powerlifting by accident and has embraced the mental and physical challenges it contains.
A quick about me
I’m a short 5ft, weigh about 52kg generally. I’m a girly girl. I wear dresses every day and the only time I’m not in a dress is the gym but you can be sure I’m wearing something pink. My first love is dance. I have been dancing since I can remember. I have tried burlesque, cotemporary and competed in Irish Dance, Latin, Ballroom and Pole Dance. I became a Fitness Instructor to encourage people about the positive impact of healthy fitness and nutritional options. I love pink nails, big curly hair, false tan and big shiny bling. I have a high heel collection Jimmy Choo would be proud of and a mantra of teddy bears at my bedside. I love white fluffy dogs, anything pygmy especially pygmy goats and hippos. I believe unicorns once existed but yet to find proof! I love cuddles and chocolates, scented candles, Ben and Jerry’s and watching re-runs of Friends. I go soppy for a Matthew McConaughey film and love minions, Despicable Me is my favourite movie.
And….. I train to be a powerlifter. No, not the barbarous eat meat off the bone with your hands hyped up overweight stereotype you think. This sport is far from what many people think.
My Journey
I kind of took up powerlifting by accident. I attended a lot of powerlifting competitions over the last couple of years as a spectator supporting my boyfriend lift some really heavy weights and take home some medals and trophies for his hard work and determination.
Early last year I discovered I had imbalances in my rotator cuff and forearm pain. This probably goes back to my car accident and although I had been dipping in and out of strength training it acted up every now and then. In addition to my pole dancing (that I was doing at the time) I was supplementing this with some strength exercises in particular the common compound exercises; squat, press and deadlift. I had just over a bodyweight squat (55kg). I was deadlfting 65kg for reps and I had never bench pressed in my life rather opted for the more conservative dumbbell press.
I took a break from the pole dancing and went to physio who gave me some pretty sound advice and some very specific strengthening exercises for this area. Anyone who likes lifting heavy weights knows that the slow monotonous form of rehab can be pretty boring but I was determined to not only get my strength back but to get rid of the pain and discomfort.
I was a very good client and did all my rehab and gradually introduced some heavier compound weights. To put things in context for you I did my rehab for about 5 months and didn’t lift anything heavy or do any pole dancing. I really missed lifting heavy weights for those 5 months but I know now how important rehab is when you’re not at 100%.
I indulged in this next cycle of strength training really focusing on increasing my overall strength. At this point all I wanted was to get back pole dancing. I didn’t think I would become addicted to power. I loved adding kilos to the barbells each week and one random sunny day in June Kieran (my boyfriend/coach) said “hey, why don’t you test your deadlift today and see how much you can do? Your strength is really increasing and you’re feeling good.” I thought, why not, it might be fun.
Fun? It was addictively fun. I pulled 100kg off the ground like a bad ass. I was delighted. In fact I was elated. I went from someone who couldn’t pull my own body weight up a pole or off the ground 6 months ago to pulling almost double my body weight after months of rehab and a structured strength training programme. After this “highlight of my year” I figured well, I might as well keep going with this strength training thing seeing as I’m freakishly strong!
The competitor in me figured this would be something new to challenge myself with and perhaps compete in. Something in me forces me to compete in something every year. My motto: If I’m not moving, I’m not improving. The number of female competitors was on the rise and I thought it was a prime opportunity to showcase what women really can do with strength. So I proceeded to introduced benching to my programme in September when I got back from holidays and decided to go hell for leather training for the IDFPA Meet in February.
Powerlifting for dummies
I’m quite lucky that my boyfriend is also a personal trainer however I don’t think that title really does him any justice seeing as he holds a lot more credentials that your average personal trainer. He is not only an experienced powerlifter who has competed at national level in multiple federations and has the medals to prove it but he is qualified strength and conditioning coach who has worked with a number of athletes across a spectrum of sports such as GAA, rugby, boxing and sprinters so it was fair to say that I was in pretty good hands with my strength concerns. For those of you who don’t know what powerlifting is or any kind of lifting is for that matter you can read all about it in my blog from last week Who’s Afraid of the Big Bad Barbell.
In short, when powerlifting the idea is to perform a squat, bench and deadlift (google it if you don’t know or check out the video at the end) by lifting your maximum weight possible for 1 repetition. In competition you get 3 attempts at this, each being progressively heavier. It’s not as easy as it seems because there are a variety of techniques to each lift and there are 3 judges either side and a crowd of people facing you, shouting and roaring for you to pull the damn thing off the floor.
The Mental Challenge
Of course like anything there were challenges. As part of the Strong Over Skinny philosophy I like to encourage people to focus on their own strength and physical fitness as opposed to the roller-coaster mental mind **** of the weighing scales and fad dieting. I find concentrating on the weight of the barbell rather than your own body weight is much more rewarding however I began to fall into a similar trap and became too focused on numbers on the bar and disheartened when it didn’t happen.
I was failing lifts I used to be very confident doing. I was panicking at the thought of losing strength. My bench wasn’t moving quickly enough and my deads were technically weak. I left the gym in tears a few times, frustrated and angry when things didn’t go my way. But I have since learned that you can only be as strong as you can be today, that I need to assess my body and how it is feeling on a particular day and not to get upset if it’s not there. I also acknowledged that failure happens and you can only ever come back stronger. If I gave up when I failed I wouldn’t be where I am today. If anything I’m glad I failed. I’m glad I got the opportunity to face it, adjust my training accordingly and kick it right back in the ass.
The Fear of the Squat
Another big fear for me was squatting more than my body weight. For as long as I have been squatting I have always squatted for reps and never really tried squatting heavy for 1 rep. As soon as 60kg went on my back I would freak out, fearing that once I got to depth I wouldn’t be able to come back up. Having now faced the fear of failure I was ready to face the fear of the squat. I have met many people who have had a similar fear and it’s not uncommon. I watched other squatter’s techniques and tampered with mine a little. It felt insecure and totally out of my comfort zone but I stuck with it and finally the numbers came through. Persistence and an ability to “unchain your mind of fear and doubt” (yes I’m a CT Fletcher fan) was the only way I got through this.
The last 6 weeks of my training coming up to the comp were an intense 4 day strength training mesocycle. I was tired but I was getting stronger. I was eating well and I was enjoying my training but I was feeling the effects of it. I tested 6 weeks out and was delighted with my progress. I cut out alcohol and reduced my carbs. My nutrition is always pretty clean but I cut out cheat meals to ensure I made my weight category under 53.5kg.
The training was intense but I could feel my strength increasing and with that so was my confidence. I tested my openers the week before but I struggled to pull 100kg, something I did for 4 the week previous. I was devastated but rather than mind **** myself again I decided to drop them slightly, deload for the week ahead of the competition ( i.e take the week off training bar a few light sessions) and get a sports massage.
The Competition
Planning
I just want to say how much I hate dieting. I eat clean. I eat to fuel my training. While I wasn’t drinking alcohol or munching on chocolate I wasn’t reducing my calories throughout my training cycle. I wanted to come in strong. Calorie deficits don’t help with strength.
I also don’t like weighing myself. It’s just not my religion but in order to ensure I made weight for my category I needed to monitor it. I was pretty much tapering on 53kg over the last 6 weeks so I figured I had it in the bag.
Many competitive sports with weight categories see competitors doing extreme water loading, excess cardio, sitting in a sauna with a bin liner or wrapping themselves in cling film just to make weight on the day. I didn’t want this to be me so I monitored my weight and recorded what I ate closer to the competition. I weighted 53.7kg early in the week. Saw it slowly decrease throughout. Freaked out by Wednesday when I saw 54.5kg pop up on the scales, felt bloated and was retaining water. I quickly took action to rehydrate and thankfully it went back down. I stopped drinking water and eating at about 6pm the night before. Woke up at 5am with hunger pains but I made weight on the day at 52kg and immediately drank a pint of water and ATE! God did I eat. Yes, I love food.
Monitoring my weight was a week of hell but worth it to make weight for the comp. (PS; its not a big deal to not make weight. I would have been just as happy to do the weight above me – 55kg. Yes, the girls would have been heavier and stronger (mass moves mass) but this was my first competition, I wasn’t trying to beat anyone but myself).
I enjoyed making a mess in the kitchen and food prepping the night before and brought along some treats for the day too.
On the day
As soon as I arrived I felt welcome. All the competitors were friendly and interested. People I didn’t know were wishing me good luck. This was weird. Having competed in other sports before this was odd. Usually there was a competitive streak in everyone, cockiness and snide remarks to strip confidence of the opposition.
Girls and guys I didn’t know were screaming and shouting, egging each other on. Clapping when I got a lift, feeling my disappointment when I didn’t. It was very different from what you would call a competition. It would be like seeing a soccer team clap and cheer when the other team got a goal. I guess that’s why they call them “Powerlifting Meets”, maybe? I don’t know. Everyone was advising and coaching each other like they had been training together for years. Rushing over to see how one another did and lots of dusty pats on the back. There was certainly a huge sense of comradery amongst competitors.
How I did
All in all I was pretty happy with my first powerlifting meet:
Squat: I opened at a weight I was very confident with 57.5kg and smashed it. For my second attempt I also smashed 65kg. A weight I had been struggling to make depth with for months. I bit the bullet for an all time PB (Personal Best) and did 72.5kg. While they failed me for not breaking parallel I’m still putting that in my PB bag After all the competitors, both men and women lifted we moved onto the bench.
Bench: Opening on 37.5kg I was dead set on getting a PB here also. For my second attempt I did 42.5kg which I had never done paused before. I went for a PB of 45kg on my final attempt but it froze mid air. It wasn’t going anywhere no matter how I tried. But hey, at least I tried.
Deadlift: It was nearing 6pm by the time we got to deadlift. I was eating quite regularly keeping carbs , sugars, water and caffeine high but feeling the effects of the day having weighed in at 8am. I was tired. Having not being able to lift 100kg the week previous I was nervous about this one.
We foam rolled, warmed up and got psyched up. I opened at 90kg. Easy! Decided to build up to the 100kg. I was feeling confident and smashed it. Now was the big decision for a PB – 107kg or 110kg?? I decided to go for the 107kg. I was confident I could get it in the bag and I did. Again, easy! I don’t know what it was, perhaps it was the jaffa cakes but I owned that bar and I leaped off the platform elated.
We waited a long stretch in the evening for the remaining lifters to see how we placed. I came third in both my squats and bench and second in my deadlifts and now I have bling to show for it.
I have never felt such empowerment or sense of achievement in a sport like this. Feeling like being part of another community surrounded by people empowering and bettering themselves was inspiring. I felt so strong. Not just physically but mentally. I feel like I can go take on the world now.







If anything lifting weights has made me feel empowered and thought me to really enjoy my body and what it can do. I have muscles but they are certainly not big burley ones. I have a tight ass from squatting. Big girly guns that I flex in the mirror all the time. I have definition in my legs that at one stage as a teenager I used to hate. I have a strong back from deadlifting and no longer feel the painful impact of my car crash. I can open jam jars all by myself (yayness). I don’t have a 6 pack nor do I want one. I spent years longing for visible abs, it didn’t have to be 6 even 2 would do. I have 2 defined lines that highlight my abs but most of all a strong core to carry myself and help me lift heavy and I’m happy with that. I eat clean for the most part but I don’t deprive myself of things I enjoy.No matter what your demons and fears are if you have enough determination, focus and strong coaching you can overcome anything. Doing something you enjoy is the most important element to any fitness programme. Not only does it keep you sane but healthy and happy too. I am really thankful for the friends and community I have made through powerlifting and I would like to take the opportunity to thank the following people:

• My mum and the rest of my family – for not really understanding my training but for being supportive anyway. Thanks for coming to support me as always, Mum.
• My friends – for taking an interest in what I do even if you do think that I lather on tan and stand on stage in a bikini flexing my biceps. To Tara who came and cheered me on.
• My gym family in Raw – for being interested and asking questions about my progress, giving me tips, advice and the odd spot here and there
• The IDFPA – for allowing me compete and make a mess
• Linh Nguyen – the strongest, tiny, gorgeous firecracker of a female powerlifter who really make it seem attractive to me. PS: Congratulations on your World Record (jealous)
• The Strong Over Skinny Community – without you this page wouldn’t be possible. I am pretty honest with my training, physical, mental and nutritional dealings and your support, advice, likes, shares and comments on Facebook make it all worthwhile. If I inspire at least one person to make a change in any positive direction then I feel it is worthwhile
• To Kieran – for being the most awesomest coach and partner, for dealing with my whining and crying, carb depleted snappy self. For coaching me not only through my successes but my failures and disappointment. For always making me see the bright side and making me laugh every single day. For not eating pizza in front of me when I have been eating clean. For being supportive and understanding of my sleep requirements, for finding me a pink belt, blue singlet and squat shoes. And encouraging me to find the physical and mental strength you know I posses.

I may not have come first but I feel like a champion in my own right. It’s not about winning or losing but the achievement of pushing beyond your boundaries is enough success for me. Nationals here I come!

https://www.youtube.com/watch?v=8MxXLfvwGo8

Lucyfur

Absolutely fantastic. Well done to your shorter half!

biddywiddy

I actually have tears in my eyes. This is awesome!

COH

Lucyfur wrote: »

Absolutely fantastic. Well done to your shorter half!

Thanks

biddywiddy wrote: »

I actually have tears in my eyes. This is awesome!

Glad you enjoyed it - I had hoped that there would be a few people on this forum that might get some inspiration from it. I was involved in the introduction to weightlifting for ladies sessions that were organised through this forum a couple of years ago and given the response to them I figured there might be no harm in sticking her story up here.

Thanks for the positive feedback anyway - she doesn't use boards but I showed her this thread and she's beyond chuffed at all the thumbs up

Kieran

Emme

Well done. I follow her on Facebook, she's a real inspiration.