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Abbey = Stronglifts =

Abbey

By Abbey
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Abbey Junior member

Abbey

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Hey, My name is Abbey. I'm 18 years old and I've just recently started powerlifting within the last month.

I thought it would be good to start a journal so I can get some feedback from other people. Particularly females who compete.

My goals are to get on a platform and do a 3 lift competition.

I'm currently doing strong lifts 5x5

Current lifts

Squat 80 x 5

Bench 45 x 5

Deadlift 100 x 5

I'm in currently in my 5th week of 5x5. I'm seeing good progression and feel like I can still make progression on my squat and deadlift. Bench is average and starting to feel heavy.

Weight: 67kg approx

Height: 162cm

Any input would be great. It would be good to learn from some competition experienced individuals.

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bar-belle Veteran member

bar-belle

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Hey Abbey

Welcome to the forums. Good to see another woman getting into Powerlifting :clap: .

Numbers look pretty good for someone starting out :nod:

I've done a few comps now but don't profess to be an expert by any means.

5x5 IMO is a good place to start when new to PL. You probably want to give this a good 8 weeks and then test your 1RM's. Be a good idea to make sure that your form for the 3 lifts is correct to start with...maybe put up some vid of your lifts if you are not training with other PL in your area and I'm sure the PL on this site will give you some critique.

Here are a couple of suggestions that may help in your training and your goal to competing.

1. Squat...I would suggest if you aren't already doing it make sure you first rep of every set is to depth (check IPF rules if you are going to lift NZPF or WPC rules if you want to lift CAPO...NZ's new PL fed...which should be coming to the South Island for comps next year).

2.Bench.... with the first rep paused for every set as there is a big difference between a pause and touch'n'go in a comp situation.

Don't worry about your bench feeling heavy. Bench is always the hard lift to get gains for girls so just keep at it.. time under the bar is what it takes. And technique goes a long way to moving your bench in the right direction.

Check out some vids in my training log if you like and also Pitbull (my 18 year old daughter who lifts too) for an idea of bench tecnique.

3. Deadlift....do you Sumo or Conventional?

Feel free to PM if you want any indepth advice...happy to help :-D

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Abbey Junior member

Abbey

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Thanks for the reply!

I train with my boyfriend who also lifts.

Here's a video of my squat from last week. 72.5 x5

Only trouble with my squat at the moment is with my knees coming in. My boyfriend is always telling me to push my knees out. Do you think this is a good idea? Any other tips would be greatly appreciated.

With my deadlift I am using the conventional stance. I will upload a video of this soon, as well as my bench.

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bar-belle Veteran member

bar-belle

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Thanks for the reply!

I train with my boyfriend who also lifts.

Here's a video of my squat from last week. 72.5 x5

Only trouble with my squat at the moment is with my knees coming in. My boyfriend is always telling me to push my knees out. Do you think this is a good idea? Any other tips would be greatly appreciated.

With my deadlift I am using the conventional stance. I will upload a video of this soon, as well as my bench.

Squats look pretty good...maybe try to sit back more to avoid knees travelling forward (at the bottom of the squat) and as you get more used to the movement your hips back and down will be more fluid and yes drive your knees out on the way down and up it will give you more power out of the hole especially as your weights increase.

Looking forward to more vids....KUTGW

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Abbey Junior member

Abbey

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Above video of my 80x5 squat ^^

Tried to train yesterday but have hurt my back so i'm going to back off a little bit. Didn't complete my training session and just did :

Squat 80x5x2

Bench 45x3x5

Going to see the osteopath hopefully friday. It's right in my arch of my back and feels pretty bad when i add weight and especially when i take the weight off. I've had this problem before and seems to be reccuring whenever i hurt myself. I've been to osteopath and it usually helps me out a lot but hoping to find a long term fix.

I am starting to get better at the one movement for my squats and is looking alot more fluent in my 80x5 squat video

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Abbey Junior member

Abbey

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Thanks for all the replies! :)

Trained today. Still doing little work because of back pain. Going to osteoopath tomorrow (yay) :D I can't wait.

I changed my warm up so i could get more blood flow and it definitley helped my back. (Advice from my bf/training partner/coach :wink: )

10 mins on bike

LOTS AND LOTS OF STRETCHES

Squats 20x10

30x10

40x10

60x5

70x2

82.5x5 x3

Sit ups (Have just started these so not use to these. Have done them in my previous sports as warm ups) And I don't know how many I did. I wasn't really counting.

So in my workouts I currently do

Squats

Bench

Deadlift

Overhead Press

Pendlay Row

yes drive your knees out on the way down and up it will give you more power out of the hole especially as your weights increase.

Thanks for the advice Bar-Belle !!! I have been trying to push my knees out on the way up but i haven't tried pushing them out on the way down before! I see what you mean! I tried it today for the first time and it made pushing my knees out on the way up easier which was good! I do have sore knees now, but i know that's to be expected when you do things your body isn't used to.

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Abbey Junior member

Abbey

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Are you doing dynamic stretches or static stretching prior to training?

I do a bit of both and I also do some foam rolling.

Stretching pretty much everything I can. Arms, legs and back etc..

What stretches do you think are the best and most important?

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Abbey Junior member

Abbey

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Trained yesterday. Back feeling not too bad after osteopath but taking it easy for the rest of the week as he requested. Doesn't feel agrivated after yesterdays training so that's a good sign :)

10 minutes on bike

Lots of stretches

Easy Squats 50x5x5

Bench 40x5x5

**First rep of every set paused

**Last rep of last set paused

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Abbey Junior member

Abbey

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Small steps with my back. Finding it's improving a little bit but i'm still not 100%. Got another appointment with the osteopath on friday. Definitely helps. Magic!!!

Hoping to be back in the swing of things by next week. Finding it very frustrating. Keeping my squats a little bit lighter than normal and haven't done deadlifts. Just to trying to give my body a bit of time to recover properly.

5 minute bike

Lots of stretches

Squats 60x5x5

Overhead Press 30x5x5

Pendlay Row 35x5

**If anyone could give me some advice about their experiences with back injuries and how they fixed or helped to prevent their problems, that would also be great! :)

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Abbey Junior member

Abbey

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Back is improving after 2 sessions of osteopath. Very happy. Just got some tight muscles in my lower back so need a good massage and i'll almost be right.

Felt confident at giving my max set of deadlifts a try and also upping my weights more as i'm finding improvements in my back.

Biking before each training sessions seams to work pretty well for me also!

5 minute bike

Stretches

Squats

70x5x5 (added belt for last 2 sets so I didn't put my back in too much stress) - Only the 2nd time i've really used a belt. Feels pretty awkward wearing one.

Bench

42.5x5x4

42.5x3x1

Deadlift

65x5

85x3

102.5 x5 ! Very very happy with this :D

* I've felt so gutted with my sore back so it felt like a huge achievement doing my deadlift and being able to up the weight from the last time I did it. So overall very happy.

Training tomorrow. Feel like i'll be back where i left off before i hurt my back within the next few days ! :)

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Abbey Junior member

Abbey

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Have just started a new job. Sitting down all day in an office and not moving around much and working all day! (8.30 - 5)

Finding it really hard to stay motivated but i'm getting there. It's hard getting home and feeling absolutely stuffed and then having to get in the mindset of training.

Had an average training session and didn't complete everything. I was just so tired but i still made progress.

19th Sept

Squats

87.5x5

87.5x5

87.5x5

*Due to my tiredness i was unaware of how much i put on the bar. I was suppose to be doing 82.5x5x5 and after doing 2 sets i though "shit this is really heavy" and i checked my weights and i had more on than i was suppose to... this caused my back to get quite sore so i only did 3 sets and moved onto my bench.

Bench

42.5x5 Paused first rep

42.5x5 Paused first rep

42.5x5

42.5x5

42.5x5

Held off my deadlift till the next day.

20th September

Deadlift

65x3

85x3

105x5 ! Very happy :D I love my deadlift!!!

Above you will see my video of this.

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Abbey Junior member

Abbey

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Pretty successful training today. Feeling pretty happy with my efforts

Squat

90x5

90x5 (this set felt WAY better than my first set)

90x5 (belt)

Bench

42.5x5 paused 1st rep

42.5x5 paused 1st rep

42.5x5 paused 1st rep

42.5x5 paused 1st rep

42.5x5 paused 1st rep

Also tried barbell row today for the first time. Just working on technique. Finding it a little difficult but was starting to get there in the end.

Video of squat. 90x5 first set

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Abbey Junior member

Abbey

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YAY!!! Super happy with my bench and deadlift today! :pfft:

Squat

70x5x5

* Squats are getting heavy so i'm doing 1 light day and 2 heavy days. Worked in well today so squats were super easy and i had heaps of energy to put into my deadlift and bench. Structuring it a little bit differently now and doing a 5 rep max at the start of the week and then a 3 rep max at the end of the week with medium weight in between. Makes me feel a lot fresher.

Bench

45x5x5 (paused 1st rep of every set)

*Last time i did 45kg bench a could only get 3 reps and i wasn't even pausing either, so feeling pretty happy with my improvement.

Deadlift

65x5

85x5

95x3

107.5x5

*It's starting to feel heavy. 3rd rep felt really heavy and i didn't have much speed off the ground but still managed to get my next 2 reps after that. I wasn't stopping until i got my 5 :D

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