PetitePowerlifter - Cheryl Anderson

Official USAPL YMCA Seattle Summer Classic Results

2009-08-12T16:10:00.002-05:00

They've now been posted:

Here are the official meet results from the USAPL YMCA Seattle Summer Classic!

The First 48 in Seattle: Part One

2009-07-13T18:41:00.005-05:00

OK, that probably sounds like a crime being investigated in this city where I had just competed (and, actually, I do enjoy watching that show on A&E).

But there was no crime here: I'm talking about the approximately 48 hours I spent in Seattle just to try to accomplish breaking the 800 total barrier in the Women's 105 Open class.

This experience turned out to be about more than that, though. I met lots of new folks, as well as familiar faces, and learned a lot about them -- and about myself, too.

There was a healthy-sized crowd of enthusiastic supporters at the Meredith Matthews (Downtown Seattle) YMCA on hand -- families, friends, all-around powerlifting fans -- cheering the lifters on, wearing team t-shirts, and even holding up signs. It was a warm and sunny day; despite the warm temps in the gymnasium, there was a pretty great energy level that helped a ton.

I set out on my mission, but the tempo was aptly set by my coach for the day, who was brazenly wearing a purple Inzer shirt that said, in bold, white capital letters across the back: "IF YOU CAN'T HANDLE THE TRUTH, THEN DON'T ASK FOR IT."

Gettin' Down

Training had been going so well (as I'd described in previous blogs), and I felt more than ready for another full meet. With help from veteran lifter and former 242 lb. USAPL National Champ Kevin Stewart, along with 220 lb. Nationals veteran and Washington State bench press record holder Ken Gack, I was able to achieve my highest competition total and Wilks points thus far.

Between the plane trip to Seattle, the carb-cutting/protein-loading, trips to the local coffee shops, a tour of downtown Seattle and Alki Beach, watching everyone go bowling (while I yearned to join in, and -- instead -- took brisk walks around the parking lot), and raiding Kevin's and Rhonda's kitchen to survive on tuna, egg whites, and his awesome cooking (who knew his homemade fried chicken, cornbread and green beans would send me toward 103 lbs.?), I shed the few pounds to get down and boogy. Also, I was not "sleepless in Seattle" the night before at all: Kevin threw an ample pile of thick blankets onto my super-cozy guest bed for me to hide under. I didn't realize I'd end up losing more weight than I needed to!

SQUATS: "Your job is to just listen and squat that."

Opener: 253 lbs.
2nd: 281 lbs.
3rd: 292 lbs. - state and personal record

Throughout squats, I sat next to Katherine Clark, 2nd place finisher at the 2009 Con-cret Raw Challenge at the Arnold. A strong 123 lb. competitor, she was very personable, fun to lift with, and focused -- and this was her very first meet in gear! All she had to do was peel the seal off her little bottle of Nose Tork and hand me the paper, and that was enough for me. It got us through some of the time it took, waiting (as this was a long meet with about 63 lifters, broken into 4 flights, with two in the morning session, and two in the afternoon... we had a big flight of masters men lifters go before us, and then there was our flight of 16 women). With the numbers she was throwing around, we were vying for Best Female Open Lifter -- awesome competition!

My insurance policy at every full meet is to have a "depth call" by whoever is coaching me. Having seen old pics of Kevin squatting his money-maker down to China, I was a little concerned about how low he was going to make me go. Plus, he had never seen me lift in person before, let alone coached me. Having about 8 other lifters there on our team (who told me it doesn't pay to argue with Coach Kevin the Drill Sergeant), I was confident I was in very good hands. But after each time I wrapped my knees (with the Inzer wraps he ordered me to wear, LOL) I couldn't help but say, "OK, not too low now. I mean, just below parallel, is good..."

"Your job is to just listen and squat that," he confidently ordered.

So I was just going to keep gettin' down and then explode upon hearing "UP!" (which could probably be heard clear across the entire distance of my Northwest Airlines plane trip. I was told by another lifter on K's team that you can't help but follow through after hearing that yell).

And then we saw what was on the squat videos I posted here (June 28, 2009).

No doubt. No doubt.

Ken (Gack the Ripper) was a huge help with getting my wraps off my knees and turning in my numbers. I think he might have been surprised with my preference to have them hand-rolled, rather than make use of the wrap-roller they had (I conveniently found out, while wrapping for my opener, that wraps too tightly wrapped, will literally jump out of my hands and unravel). And that I wrap my own knees, tourniquet-like, despite the stars and spots in my eyes before each lift even begins.

This used to be my worst lift -- and most dreaded -- but that has been why I've been dedicating so much more effort toward it. Knowing a lot of it is mental. Mentally, I really wanted to get a PR and a state record again. 290 lbs. was the most I'd ever squatted, and that had been in training. It was an awesome feeling to grind-out and stand up with 292!!

Thankful to God for getting me through the first lift with precisely what I had wanted to accomplish, I texted Mitch about what had just gone down -- and up (we called each other and I texted updates after each lift's 3rd attempt, sort of in Twitter-like style). Then, it was on to the next "battle" -- the other lift I had been busting just about everything to improve -- the bench press.

To be continued...

The (Powerlifting) World According to Gack the Ripper

2009-07-12T18:27:00.004-05:00

This is pretty cool: a powerlifter who enjoys writing, like I do!

Ken Gack was one of my handlers/helpers at the USAPL YMCA Seattle Summer Classic. He humbly calls himself the "lowly apprentice" to Kevin Stewart, who was my Coach for the day there.

Check out some of Ken's online articles and videos on the basics of powerlifting and other lifting movements!

Raw Deadlift Surprise Today, Meet Attempts Last Saturday

2009-07-02T18:30:00.005-05:00

I know I'm taking a while to write about my meet, but since I am crunched for time at the moment, I thought I'd mention two things:

Raw Deadlifts Today

In my first day of training since the Seattle meet, I trained deadlifts raw today (no gear) and somehow got up to a 270 lb. pull!!! Mitch put 2.5 lb. plates on each side of the 265 I loaded, which already seemed like a lot to me (for ungeared pulling) since my best raw deadlift has been 245 lbs. (I just don't train deadlifts raw, past 225 lbs. usually.) Based on how I pulled the 270, somehow Mitch thinks I have an over 300 lb. raw pull. That was pretty cool to do that today -- unexpectedly!!!

Meet Attempts Last Saturday

Here were the sequences of my meet attempts in Seattle last weekend (in lbs.):

SQUAT:
1st - 253
2nd - 281
3rd - 292 -- new state and personal record

BENCH PRESS:
1st - 165 (never opened with this before)
2nd - 182
3rd - 193 -- new state and personal record

DEADLIFT:
1st - 303
2nd - 325
3rd - 342 (missed)

TOTAL: 810 lbs. -- new state and personal record

Here's a video of the 342 lb. deadlift I missed...it slipped out of my right hand: [added 7/3/09]

Results from Seattle: 810 lb. total!!

2009-06-28T17:44:00.011-05:00

Just got home, and I'm thankful to say... I busted 800 and got three state records, personal records, and almost had another perfect meet, grabbing 8 for 9!!!

Here's a brief news report with my meet results from yesterday at the USAPL YMCA Summer Power Classic in Seattle!

SQUAT: 292
BENCH PRESS: 193
DEADLIFT: 325 (missed 342)
TOTAL: 810!!

If you're wondering how in the world I added 17 lbs. to my best competition bench, which I had been stuck with for literally YEARS... that was Kevin's incredible coaching!! (I didn't even know what I had actually benched until AFTER I did it.)

Here's a video of that 292 lb. squat, my third attempt:

And a video of my 253 lb. squat opener: [added 6/30/09]

More details, pics and videos to be added... please check back soon. Thanks very much!

Next Meet: This Saturday in Seattle

2009-06-25T16:05:00.004-05:00

I guess the word got out via PowerliftingWatch.com today, LOL. Jon asked me when my next meet would be, and I told him that I'd let him know what happens after the meet.

Next thing I know... I am on Powerlifting Watch... complete with my training vids!

Thanks to everyone for their support. I've never visited Seattle before, and I will have Kevin Stewart as my handler/coach for the day -- should be a blast!! I heard there will be 60+ lifters, two sessions at the USAPL YMCA Seattle Summer Classic.

2009 RANKINGS on POWERLIFTING WATCH

2009-06-10T11:01:00.004-05:00

Powerlifting Watch publishes up-to-date men's and women's powerlifting rankings, encompassing all organizations and gear divisions across the U.S.

This is the place to obtain the most current 2009 USAPL standings -- as well as those from 2008 -- as USAPL has discontinued using its previous rankings database and Powerlines meet results listings.

By choosing "single-ply" from the "equipment" selection, USAPL rankings can be drawn from the Powerlifting Watch database, as each listing includes full lifter name, date of lift, and federation/organization in which it was accomplished. Even a link to a video of the lift is provided, where available!

In the latest 2009 Women's standings among Top 105 Class Lifters, competing in single-ply gear, here are the top three for each lift:

2009 TOP 105 LB CLASS LIFTERS

SQUAT
1 - Cheryl Anderson - 287 (USAPL 2/15)
2 - Michelle Van Dusen - 287 (USAPL 4/5)
3 - April Shumaker - 281 (USAPL 2/15)

BENCH PRESS
1 - April Shumaker - 209 (USAPL 4/18)
2 - Cheryl Anderson - 176 (USAPL 2/15)
3 - Ann Leverett - 165 (USAPL 2/15)

DEADLIFT
1 - Cheryl Anderson - 336 (USAPL 2/15)
2 - Michelle Van Dusen - 319 (USAPL 4/5)
2 - April Shumaker - 319 (USAPL 4/18)

TOTAL
1 - Cheryl Anderson - 799 (USAPL 2/15)
1 - April Shumaker - 799 (USAPL 4/18)
3 - Michelle Van Dusen - 749 (USAPL 4/5)

Thanks very much to Jon at Powerlifting Watch for providing up-to-date news and ongoing rankings/stats to powerlifters around the world. For more info, visit PowerliftingWatch.com.

May 25th: The Twins' Birthday

2009-05-28T19:39:00.005-05:00

We don't look 34 and 47, do we?

It has been absolutely crazy this week, as far as my schedule, so I haven't been able to blog about last weekend, May 23rd through 25th -- which was Memorial Day weekend to most, but a Big Birthday Weekend for me and Mitch! It included, once again, some solid PL training. My kid captured the 185 BP on video this time (I attempted 190 because I am crazy that way)... and a 280 and 285 SQ, with a PR 315 lb. walkout, followed by a 350 lb. static hold to boot (because... same reason).

The fun also included a night of birthday appetizers and drinks with UFC Fights at Major's in Inver Grove Heights with James "Priest" Burdette and his wife Dawn... a few hours of fun at Grand Slam in Burnsville with my son, Glen... and a beautiful birthday dinner and evening in Stillwater at the Dock Cafe. Not to mention a couple of really nice, long hikes/walks on the Gateway Trail and around Lake Como / Como Park Zoo... and the very infamous Ben & Jerry's cake.

More later!

Grippin'-and-Rippin' 340 lbs. -- FINALLY!

2009-05-21T17:24:00.006-05:00

Well, it finally happened: I pulled a 340 lb. deadlift today!!! -- a number I’ve been chasing for a while now! And Mitch, who was watching, told me I could have likely pulled 345!!!

YES -- my best training deadlift is finally bigger than my best competition deadlift -- going from 330 to 340!

And it's a DL PR to add to my BP PR's... I am so thankful things are going well with my training...

The funny part was that I wasn't even feeling entirely "up to it" and had to get myself as mentally jacked as I could. This was in record time, another approx. 30 min. workout. It is crazy that the less time I have to train, the better. Not enough time to worry or “over-think” it, I guess… but not enough time for ANY assistance work at all in several weeks (maybe even months), either. Not even conventional DL's for some weeks.

This has got to be sheer will -- and a lot of faith, too.

No video, though! Not enough time, plus (once again) I didn't know what was going to happen. Last time we tried to video a 340 attempt, it was not so great. But I am pretty excited that today's 340 felt like 325-330 used to feel to me. And that infamous sticking point?...it was surprisingly not as slow as my 335 and 336 pulls in recent meets. I actually yelled myself through the final few inches.

So I am gunning for new numbers now... I am stoked!! :)

Please stay tuned for some info on my next meet, which I am currently trying to choose and nail-down...

And More PRs!!

2009-05-16T18:25:00.004-05:00

Last week, I posted on a couple of "different" PRs (personal records). This week, I continue to be very happy to share that I've taken those further once again...

Thursday, I got up to a 325 lb. deadlift in 30 minutes (what's cool is that it went up with a less effort than other times I've pulled it; it moved smoothly and easily).

And today, I managed to put up a 185x1 BP!!! I have tried this other times in the past and always failed with it. Finally, the day had arrived!

What was cool was that I went from a 170x1 straight to it. The 170 felt slower than usual, so -- although I went into training with the goal of a 185 today, I second-guessed myself -- asking Mitch, who was thinking I should go 180.

But then as I changed the plates, I decided to get rid of all the little plates and slap a 25 lb. next to each 45 lb.... for a 185.

Yes, I really wanted to give it a go again, especially with all the heavy board press work I've been doing for several weeks. I felt that if I hit failure again with it, it would be disappointing but would not devastate me...I needed to give myself the chance to try it by just doing it.

I didn't even bother to ask my kid to video tape this one, because I wasn't sure what would happen.

All that heavy board pressing has made regular benches feel "lighter" than they used to; and I'm finding that they go up a lot easier once they fall into the right path/"groove."

Following this cool PR, I put 205 on the bar and did a double (which was getting tough!)...here's the video of that work:

PRs of a different kind...

2009-05-09T20:26:00.002-05:00

This week, I was able to get some personal records of a different kind:

Fastest deadlift workout ever -- 30 minutes -- while still hitting 315 lbs., and board press personal bests of 200x2 and 205x1 (with a pause!) during a great bench training day today.

Here's some video footage of that:

Once again, great video work by my 11-year-old son, Glen; and Mitch and I were joined by James "Priest" Burdette (holding the boards)...

I put up 175x1 easily, and then attempted 180x1 (shown in the video) which went up slower, but I haven't benched that in over 3 years -- anywhere.

Most exciting, I finally held 200 lbs. in my hands and then did board presses with that for 2 reps!

Here's where training partners make a huge difference: Mitch encouraged me to do another set after that. Priest suggested making that set a 205 lb. single with a pause... and it moved better than the 200 lbs.!

It's still sinking in that I actually held this weight today...

Board Press PRs: 185x2x2, 190x2, 195x2

2009-04-26T19:05:00.003-05:00

This is something that has never happened before: I have actually gotten PRs (personal records) with board presses during the last two weeks of my bench training -- with poundages I had never held in my hands before, benching.

Here's 185x2x2, taken April 18th (after a heavy single bench press of 170x1, touching my chest):

And just yesterday, I board pressed 190x2 and 195x2 (after a heavy single 175x1, touching my chest)!! I thought I had my video camera in my gym bag with me yesterday -- but as it turned out, I had taken it out, and it was at home on the kitchen table. My son Glen once again still captured these sets, but with his cell phone (which takes videos. That thing saves video files in a weird format/file extention that YouTube cannot upload, unfortunately. I'm thankful at least I have it on my computer to be able to watch (it can be played on Windows Media Player and Quicktime). 190x2 and 195x2 moved easily again, much to my shock.

I was strongly entertaining the thought of adding 2.5 lb. plates on each end, and moving 200 lbs., but Mitch read my mind and suggested saving that for another day.

Yes, these are board presses, but I've never been able to handle this kind of weight with boards before... so I'm stoked :)

Get the Tide out...it's Dirty Politics!

2009-04-22T20:45:00.009-05:00

Thank God I have actual lifting to fall back on, instead of trying to be in charge of everything in USAPL (or, at least, USAPL Minnesota), as some people seem to live for.

Don't ever "volunteer" to keep your mouth shut, when dirty politics seem to rule over common sense decision-making.

You might be accused of airing out "dirty laundry." But someone needs to use some Tide every now and then, especially after busting their ass in this sport -- mysteriously having their state records deleted from the history books -- and trying to help out in this federation, when things aren't as they should be.

(That's why there's another USAPL Forum, too.)

Iron Insights with Big Brother

2009-03-29T18:15:00.004-05:00

A few weeks ago, I was talking with my brother Roy about getting into the gym and fitting a good workout into our busy schedules, despite heavy work demands. He was on the road and managed to get a late night training session in at the nearest gym – and made sure to let me know this fact. I am always proud to hear this, coming from my 42 year old bro’ who used to hit the weights pretty hard (not for powerlifting, for bodybuilding – but still).

I credit Roy with introducing me to old school gyms and heavy weights – and the glory of lifting them – in the first place. It all started when he got a membership at Bath Beach and Bodyworks Gym in Brooklyn, New York – he was a teenager, and I was a little kid – and he never stopped talking about it (or flexing in front of the mirrors at home). When I was 10, he made me a pro-wrestling fan during the World Wrestling Federation’s heyday (the Big 80’s), looking up to these muscle-bound men in spandex who went airborne off turnbuckles, surrounded by packed arenas. Then, he got me a set of free weights for my 16th birthday, which I put to use at home. And when he served in the U.S. Military, he toted me alongside him and had me watch him work out – and try it myself – at the Air Force Base gym in Bangor, Maine, when I was 17. I joined THE GYM Training Center in Fridley, Minnesota when I was 19 to gain some weight; and when I visited Roy the next year, we trained at the Minot Air Force Base gym in North Dakota…

Long story short, he didn’t know that was all going to translate to his skinny little sis’ becoming obsessed with the sport of powerlifting, to the point of winning national championships and representing the USA internationally.

Speaking of that…we spoke about that, too. We got on the topic of Women’s Nationals; he asked me some really great questions, as he likes to pick my brain every now and then – and he asked from the perspective of someone very familiar with the weights, but not personally familiar with the training and competition aspect of powerlifting.

“Do you think you could do those lifts again?”

My immediate reaction was a definite “yeah,” because I was already thinking ahead about what new PRs (personal records) I want to achieve next. But he added that he was curious because I had mentioned that my max lifts at Nationals were real tough – I had to give everything I had, and more, to successfully lock them out.

For example, a peek into how I had to grind-out 336 lbs. for my final deadlift:

Or the even-more-painfully-slow 176 lb. bench press (which my competition kicked to the curb with her 198 lb. lift):

That led me to talk about how having close competition drove me to deliver the very best that I could – which turned out to be a 9-for-9 performance this time, for the first time in my life. I guess the real answer was, “Yes – if I want to, badly enough… or if I have to… yes, I could do them again. And, if I continued to train hard, I could do more.”

I am a believer that you could talk yourself into doing anything (or not doing it): “The power of life and of death is in the tongue.” Self-fulfilling prophecies are real. Your actions follow your words, which follow your thoughts. It all starts with what you believe, what you choose to focus on, and what you tell yourself. There’s reality –and much of that is the reality you create.

So he also asked me to compare the competition I typically face at Nationals, to that at World’s, and how that affects my lifting. A common theme of discussion related to what went down in Miami (and at the other Women’s Nationals I’ve won) has been how having competition motivated me. After I won in 2007, former IPF World Champion Ann Leverett told me I am “definitely a meet lifter,” meaning that under stressful conditions, high expectations, and around challengers doing their very best… I do my best.

I’ve lifted at three Nationals and had close competition at each one. So I’ve achieved personal bests at these meets – the “worst” ones being 8-for-9 performances (missing just one attempt). However, at IPF World’s in 2007, I felt as though I was lifting alone, against myself, since almost all the other women in my weight class – the 48 kg., in which I was new – were so far out of my league. And the drop in my total – from a 783 at Nationals in February, to a 749 at that meet in October – seemed to reflect that. (My best deadlift was a 309!!) Two years prior to that, at the World’s in 2005, I had very close competition from Laurence Hernandez of France. I tied her to win the overall bronze medal in the 44 kg. class by lighter bodyweight.

I will also say that lifting these big weights is the ultimate form of stress relief for me. Literally, one hour in the gym in which I pull 330 lbs. is often a manifestation of a huge release of frustrations – and a desire to compensate for other times in which I have failed – by NOT failing. Rather, by crushing. Overcoming. In a matter of seconds.

All the more rewarding when some would say it cannot –- or should not –- be done.

For a variety of reasons, I have declined my spot on Team USA for the IPF World's in India later this year. I have no definite meet in the near future, other than the NAPF/IPF Pan American Championships in August. What is going to motivate me in the meantime, and keep me coming back into the gym?

Time will tell. But a lot of it will probably have to do with that one pound that stands between me and 800...

Powerful Memories: Photos from Women's Nationals 2009

2009-02-25T19:35:00.003-06:00

Check out the outstanding photography taken by Christy Newman (IPF World Bench Press Gold Medalist) at her 2009 Women's Nationals photo gallery!

2009 USAPL Women's Nationals Results

2009-02-21T16:16:00.004-06:00

My email to friends and family, immediately after I won my weight class at Women's Nationals last Saturday, Feb. 14th:

Hi -- a quick report from Women's Nationals, this Valentine's Day in sunny and warm Miami, Fla...

I am very grateful to say that I had a perfect day today and went 9/9 (all attempts good) for the first time in my powerlifting career!! I had the pleasure and inspiration of having my friend, the veteran and legendary Ann Leverett, on hand as a still-solid-and-strong Master competitor (breaking several American records herself).. and awesome and unexpected competition from another one of the legends in my weight class -- April Schumaker (who turns out was formerly April Delmore)!!! Because of this lady's mind-blowing huge bench press of 198 lbs. @ 104 bodyweight, getting all my lifts was necessary to win my third Nationals and remain undefeated...

My numbers:

Squat - 287 lbs. (state and personal record)
Bench - 176 lbs.
Deadlift - 336 lbs. (state and personal record)
Total - 799 lbs. (state and personal record)

Every one of my third attempts were in creeper mode... I had to give 110% to grind them out.

Thanks to Mitch for helping me pick the right numbers and with all my warmups and gear...

More to share later. Thanks very much for reading!

While I'm getting ready to blog a more detailed report of what went down (and up!) at Nationals in Miami, check out these links...

Official Results

Women's Nationals Open Champs (discussion on one of the USAPL forums)

Mitch's Congrats and Quick Report (discussion on same forum)

Observations/Speculation from PowerliftingWatch.com

YOU are on POWERLIFTING WATCH...

2009-02-12T20:14:00.004-06:00

...well, OK...maybe not YOU (or maybe so, if you're one of those powerlifters Jon has tagged to shine the spotlight upon)... but I like to say this whenever someone I know is featured on the popular and unbiased powerlifting news site.

This time, it was none other than my boyfriend/coach, Mitch Edelstein and his recent Best Lifter win at the USAPL Minnesota State Championships last Saturday. Check the news and videos out here.

I took his 650 lb. video, below:

What's next for him? Coaching me at my third (and his second) Women's Nationals in Miami, Fla. this Saturday. I'm hoping and praying it will be my third National Championship victory and I remain undefeated. It should be interesting with this coach. When he lifts, he's Mr. Conservative/Play-It-Safe. When he coaches, he pushes me to let it all hang out/go straight for the jugular.

New gear, last day of SQ and BP training for Nationals

2009-02-08T19:14:00.006-06:00

It was my last day of training for Women's Nationals, and I had to combine my final squats and bench presses due to coaching at the Minnesota State Championships yesterday (more on that later when I am able to post more...congrats to 12-time State Champ Mitch!! I have videos that I will add from that event, too, next time I blog).

I have been generously sponsored by Titan Support Systems once again and had a new squat suit and bench shirt in hand today, but I highly doubted the idea of trying brand-new gear on the last week before a high-level meet (or any meet, for that matter), because it usually takes a few weeks of breaking it in and getting used to it. BUT, thankfully -- and surprisingly -- the new gear fit me just fine and I was able to lift well today!!

Squats
45x10
75x3
105x1
135x1 - loose wraps
165x1 - new suit, a bit looser around the torso and straps, but tight around my thighs... put it on myself, like my old suit
195x1
225x1

Opener, for reps
250x2 - straps up, deep -- on my own, no depth calls!! yay :)

Here's video of it, thanks to Mitch for the spots AND hitting "record" and "off" --

On to the bench... (yes, it was a 2/3 mini-meet today)

Bench Press
45x10
65x3
85x1
105x1
125x1
145x1 - new F6...yes, it was painful to touch at first
160x1 - went up, but wasn't as easy as I thought...was out of the groove

Heavy single of the day...
175x1 -- hit the groove, have not gotten this in training for a looonnng time!!!

I am really thankful I was able to have a strong day in new gear, and it all worked out...that is really what I hoped for, just before this big meet!

Last Big Pull Before Nationals

2009-02-06T12:58:00.004-06:00

My last lunch hour deadlift session before Women's Nationals...

Sumo Deadlifts
45x6 (conventional set)
45x6
135x1
165x1
195x1
225x1
255x1 - DL suit
295x1 - straps up

Heavy single of the day...
325x1

Just as I felt it slow down, it locked out already. Mitch thought I had 10 more lbs. in me, which was great news to me :) Hesaid we should have filmed it, but I was too focused on being in the zone...

And that concluded my last deadlift day before Nationals. If all goes well, I'm going to try for another state record/PR in Miami. We shall see.

Last Heavy-Single Squat Day Before Nationals

2009-02-01T16:44:00.005-06:00

It's no fun spending too many seconds fighting through this position. Lately, that's been happening. Today, it was with 275 lbs. (instead of 265 as pictured above at the IPF 2007 World's in Austria).

Due to my work schedule, I've been squatting on Sundays, with Mitch making an extra trip into the gym to help me each week. Today, he joined me and did his squat workout as well, since last week (Monday, his usual SQ day), he unexpectedly found himself without any help at all. And fortunately, we were able to get some help from not only each other, but much-needed spots from Paul Balyeat and feedback from Maura Shuttleworth.

I also multi-tasked by bringing my 10-yr.-old son Glen through a deadlift workout, too, in between my sets and Mitch's! Talk about running around like a chicken decapitated. But well worth it.

Here's how my training day went:

Squats
45x10
45x5
75x3
105x1
135x1 - loose knee wraps
165x1 - suit, straps down
195x1
225x1
255x1 - straps up

Heavy single of the day...
275x1 - with Mitch's depth call, Maura watching depth also, and Paul spotting me.

Again, this came up way slower than usual, but it never stopped moving and locked out. I actually felt it speed up after the real odd, slow sticking point; and once it sped-up, it seemed to just spring into lockout. Weird. I meant to end this training cycle with a 285-290 deep squat single, but sometimes adjustments need to be made according to oddities/the unexplained.

Heavy walkout
305 x slow count of 10

Static hold
335 x slow count of 10

Leg curls
60x10
70x10

Hold the jammers, since this was my last heavy squat day...next week, I'll do a triple of my opener.

Breakthrough Bench Day

2009-01-31T16:48:00.005-06:00

Two more weeks to go till Women's Nationals... for me, that means two's for working sets.

I'm thankful to say that this is the best bench day I've had in a long time!!

Bench Presses
45x10
65x3
85x1
105x1
125x1
145x1 - F6 shirt
160x1 - this came up shockingly easy, to my surprise

Heavy bench of the day...
170x1 - I have failed with this in training over and over, so this is a breakthrough!

Drop set...
160x2 - after the shock of getting one as a warm up, I was even more stoked after doubling this!

Board Presses
180x2 - Haven't been able to handle this in a while, either... 180 felt like 170 in my hands!

Decline Bench
145x2
155x2
160x2 - that was a PR on the decline bench!

Dips
25x10x2 - HAAAAYYYYY - my first time with a 25-lb. plate chained around me in years!! I didn't know I'd be able to grind 10 reps out, but it wasn't as bad as I thought...thank God I can still turn my head!! (neck hurts, but nowhere near as bad as last year)

Decline Crunches
25x20

Once again, this was a week where I could not get in to do extra tricep/shoulder work, so I am really glad things were strong today. I think I had some more stubborn/"kill it" attitude today and more confidence with handling the weight. That goes a long way...

Deep Thoughts and a Triple-Bodyweight-Dead, Hold the Fries

2009-01-29T17:35:00.007-06:00

I focused on deep squat training last Sunday and nailed several squats pretty deep on my own, getting up to a 270x1 heavy single, 240x2 drop set, and then a 300 walkout for a long count of 10, capped off with a 330 static hold.

Today, I guess my only deep thoughts were how grateful I am that I can get my deads done in quick lunch hour fashion and still nail everything -- while having fun, not going through mental warfare as I do with the other two lifts!

Sumo Deadlifts
45x6 (conventional)
45x6
135x1
165x1
195x1 (these last 3 were in quick succession again... saved a ton of time)
225x1
255x1 - black suit
285x1 - straps up

Heavy single of the day...
315x1

Drop set...
285x2 -- OK, this is without re-setting...first time I've ever done that!! And my headset fell off after the first rep, too. Good practice with staying focused and ignoring distractions.

Conventional DLs
255x2 - straps down. Man, that stance is rough sometimes!

A chocolate-chocolate Elvis protein shake for the road, and I was outta there. Next week will be my final deadlift training day before Nationals in Miami.

I can't conclude without kudos to Mitchell Layne, who had a bad time pulling last week and was wanting to give up again (or go raw at the upcoming state meet, since he didn't think he could deadlift what he wanted in gear). He spent a few days undecided about what division - raw or geared...raw or geared...raw or....

He finally listened to me -- and did not let one discouraging day ruin his original goals (dang, he is finally learning from his woman!!!) and entered the 220 lb. Open. Today, he went in for his final heavy deadlift day and gripped-n-ripped what he had missed TWICE last week: 650 lbs., almost triple-bodyweight.

I'll say it again.... he is finally listening to and learning from his woman!!! And it is paying off in a big way. My alternative career would be Powerlifting Psychology, I think. It's all about turning lemons into lemonade.

Everybody Do Da Dance

Getting Stubborn With Bench Presses...

2009-01-24T17:22:00.002-06:00

It was Parte Deux of "The Joys of Bouncing Back After Nonsensical Failures."

Bench Press
45x10
45x5
65x3
85x1
105x1
125x1
145x1 - F6 shirt

Then I put Mitch’s extremely tight RageX shirt on, wearing mine (ouch), then went back to my training…

155x1

Heavy single of the day…
165x0

WHATever!!!!!!!! This has been going on for I don’t know how many months. I decided to do it over again, laughing out loud at myself… (but actually pretty P.O.’ed again)

165x1

Nailed it! Now that’s what I’m talking about. I’m apparently having a week of failures and bounce-backs.

Drop-set…
155x2

Board Presses
175x2

Decline Bench
135x3
145x2
155x2

Dips
15x10x3 – hey, now! :)

Ab Work
Decline Crunches
25x20x2

Low Ab Crunches (off raised bench)
10x15x2

Another Episode of "Lunch with Deads"

2009-01-22T17:13:00.003-06:00

Deadlifting in Aruba (above)... but today, it was at The Press...

It was another cardio workout for me, as I flew through a one-hour deadlift session! I rested for 30-60 seconds between my warmups to speed through to the big lifts.

Sumo Deadlifts

45x6 (this set conventional)

45x6 (sumo)

135x1

165x1

195x1

225x1

255x1 (black suit, straps down)

285x1 (straps up)

Heavy single...

300x1

Drop set...

270x2 (no re-setting)

Conventional DLs

240x2 (straps down)

Mind Over Matter: Getting Stubborn with Squats

2009-01-19T20:02:00.007-06:00

They say that in powerlifting competition, first and foremost, the battle is between you and the weight.

There are days when you have to be stubborn, no matter what happens. Yesterday was an exercise in bouncing back from failure. I am no stranger to this, but it really takes all that I've got to mentally overcome each time.

Squats
45x10
45x5
75x3
105x1
135x1
165x1 (Titan suit)
195x1
225x1
245x1 (straps up)

Heavy squat of the day...
265x0

Yes, that's right... what should have been an opener for me by now, had rendered me incapable of standing up that time. Mike Siegler was spotting me while Mitch called my depth, and we also video'ed the moment so I could see just how low I was going and what my posture and speed looked like.

You know what I thought? I am utterly sick of being intimidated -- a little or a lot -- by what a squat is going to do or not do (or feel like) with a depth call.

So you know what I did? After Mitch asked me, "what are you gonna do?" I decided I am going to squat that little number again, and this time, it's going down (and UP). So I said I would repeat that weight, and he agreed pretty quickly.

(Funny thing about my coach/training partner/boyfriend... he always has 5x's more confidence/aggression about what weight I should do next -- compared to his approach to what he would do next -- whether in meets or in training.)

Of course, my hips felt fried, so I wasn't sure what was going to happen. That's where the unlikely combination of faith and wanting to lay some hurt on something, served my purpose.

SO... once again... this time a little more stoked...

265x1 - deep

That was the longest, hardest-fought squat I have ever successfully completed. Usually I hit failure right away, or it comes up smoothly. Something about this screams, "it's mental!!!" Well, now I will be consistently stubborn.

I was relieved but, of course, wondering aloud why that was difficult to begin with. Mitch said, "Doesn't matter, the fact that you came back and got that, after failing with it, was pretty good! It could have been a lot worse!"

I think he is becoming more of an optimist, day by day :) Who knew??!!

Drop set...
225x2 (straps down, deep with Jane Siegler's depth calls and Mitch spotting)

Heavy walkout
295 x slow count of 10

Static hold
325 x slow count of 10

"Jammers" with pauses, raw
50x10
70x8
90x8
110x8

This is why I say, it doesn't matter how that last rep felt... every attempt is new.

A good bench day (finally)

2009-01-17T15:07:00.004-06:00

It's been a while since I've felt strong on a bench day. Usually it feels like the parking brake is on, but today it finally felt the way it used to be. My bodyweight was 105.8 this morning; I'm not sure if that has much to do with it. Here's how it went down:

Bench Press
45x10
45x5
65x3
85x1
105x1
125x1
145x1 (F6 shirt)

Heavy bench of the day...
160x1 (I was really happy to finally get that back; in previous training cycles, benches in the 160's have been pretty challenging to downright elusive, for some reason)

Drop sets...
150x3x2 (and this made me glad, too)

Board presses (2 bds)
170x3x2

Decline bench
140x3
150x3

Dips
BWTx10
10x10 (first time, in a long time, I put the chain on with weight!)
10x10
12.5x2
I'm really happy with this movement and my strength being there. With the weight added, I'm waiting to see what happens with the neck. Mitch and I swapped massages with blue mineral ice to loosen up after these, which really helped.

Ab Work
Decline crunches
25x20x2

Low ab crunches (off raised bench)
10x15x2

And this was after missing my extra triceps/shoulders day this week.

Things that make you go "Hmmm...."

Recap of this (frigid) week's training, amidst a busy schedule

2009-01-16T16:14:00.010-06:00

Go ahead, click on the photo of Aruba. Now exhale. Ahhhhhhhh.... :)

With weather THIS cold (I don't even think "cold" is a word that really even begins to describe it), I vow that after enduring the snow, ice, winds, etc. for 15 years -- and now subzero (-35 to -40) wind chills -- I WILL make it to Hawaii for my next tropical excursion. I've already started making plans with my posse of warm-hearted friends/fellow lifters (and dang-strong ones at that) out there who are confident that I would not only fit in, looking like a local, but I would probably not want to come back.

I know that feeling. Case in point, Aruba (above)... from which I didn't want to return, last June.

If I took back my maiden name of Esperancilla, I'd really sound like a local. Word on the (Island) streets is that are a hundred others out there with that name.

This was an extremely busy week, work-wise, so I was not able to get my 4th day in. Black ice all over every highway surface, spinning various vehicles into snowy ditches and concrete barriers, doesn't help with the commuting, either. But with less than a month to go until Nationals, I’ll be getting in next time. Here’s how my workouts went this week, as a re-cap:

Saturday, I benched 155x1, then 145x3x2, then 165x3x2 with boards, followed by decline bench presses of 135x3 and 145x3, and unweighted tricep dips - 10 reps, 4 sets. I’m pretty glad that I have been able to get back into these for a few weeks now and can still turn my head.

Sunday's training was pretty rough, since I spent the morning in a cold warehouse in N.E. Minneapolis – standing on even colder concrete, watching the Minnesota Winter Strongman Challenge II and cheering for competitors Brian Durham and Crazy Paul Balyeat. Without stopping to have lunch, I went into The Press and commenced what needed to be done. I squatted up to 255x1, then 225x3, then a 285 heavy walkout (slow count of 10) and a 315 static hold (slow count of 10).

My deadlift day this week was the usual (fast) fun and a 15-lb. jump again:

Sumo Deadlifts
45x6 (conventionals)
45x6 (sumos)
135x1
165x1
195x1
225x1
255x1 (black DL suit, straps down)

Heavy single of the day...
285x1

Drop sets...
255x3x2 (straps down, no re-setting)

Conventional DLs
225x3x2

The 1-Hour Deadlift Workout

2009-01-09T18:42:00.009-06:00

OK, I don't ever want to hear anyone say he or she has no time to exercise/train.

Yesterday, I did something called... training deads in one hour. That's right: one hour of pulls, pulls and nothing but the pulls. Flying through the sets of singles. 60 minutes of grippin' and rippin'. In and outta there... no burger and fries, creeping through the drive-thru on my lunch break. Just baby powder, followed by a new scrape on my knee and a Chocolate-Chocolate Elvis protein shake from The Press.

Plus, I even had time to watch and give feedback to Mitch on his 635 lb. deadlift beforehand!

One hour yields a lifetime of results. As they say, accept no cheap imitations (in this case, for what a "workout" should be).

Sumo Deadlifts
45x6 (conventionals)
45x6
135x1
165x1
195x1
225x1
255x1 (black DL suit since we're taking down the holiday lights, now)

Heavy single of the day...
270x1

Drop sets...
240x3x2

Conventional DLs
210x3 (could/should have been 2 sets, but I'll take it)

There you have it: 60 minutes of pure bliss. Speed not only works in the actual pull itself, I found out. I'll just call this my cardio for the week, too. :)

Four Days of Lifting!

2009-01-09T18:12:00.004-06:00

This past week, I was actually able to get four days of training in.

Saturday, I benched 150x1, then 140x3x2, then 160x3x2 with boards, followed by decline bench presses of 135x3 and 140x3, and unweighted tricep dips - 10 reps, 4 sets.

Sunday, I squatted up to 245x1, then 215x3x2, then 275 heavy walkout (slow count of 10) and a 305 static hold (slow count of 10).

Tuesday, believe it or not, I used my lunch break to train triceps and shoulders --now that I am able to work pretty close to The Press, blessed with a flexible schedule and a few other REALLY awesome things about it...

Closegrip Bench Presses
45x10
45x5
65x3
85x3
105x3
115x3

Closegrips with Boards
125x3
135x3

Dumbbell Presses with Pauses
25x8x2
30x8

hopefully this will help the bench a little...

New Year's Day Deadlifts

2009-01-02T20:21:00.004-06:00

Happy New Year! As you might guess, I started 2009 with a few enjoyable pulls :) I wasn't the only one. Rarely must I work in with someone on my usual DL platform at The Press, but today, it truly was packed in the Icebox (Mitch was pulling on the other platform). That wasn't a problem at all. In fact, more folk ought to be grippin' and rippin' (and squatting and benching) everyday like that.

Thanks to Rick Kolbeck for letting me borrow his Texas Power Bar. Mitch used the Okie and another deadlifting afficionado (with whom I was sharing the platform) was using another bar...

Sumo Deadlifts
45x6 (conventional)
45x6 (sumo)
135x1
165x1
195x1
225x1

Heavy single of the day...
255x1 (black suit to start the new year in a humane, ethical manner)

Drop sets...
225x3x2

Conventional DLs
195x3x2

The Press closed at 1:00 pm, so we were outta there.

Last days of 2008 - training and other rare moments that matter!

2009-01-02T19:53:00.006-06:00

I've been mostly offline the last week, since my mom actually came up to Minnesota to visit for the holidays -- which is ground-breaking, since she never thought she'd have the nerve to visit in the deep-freeze this time of year!! (A little background: this woman is from Florida, and she is a native of The Philippines.) However, she found that it really isn't THAT bad... after all, she had lived in New York for over 20 years, too.

Yes, I did bench on Dec. 27th (a 145 single, 135x3x2 drop set, 155x3x2 board presses, 145x3x2 decline bench presses, weighted ab work and a few more dips than last week which inspired Mitch to start doing a few dips again also).

BUT, I sacrificed my squat day on the 28th due to flooding in our basement that had to get fixed... or, at least, we thought it was fixed. A couple days later, we found that Roto Rooter didn't get the job done, and then Mitch had to sacrifice his light bench day to deal with Minnesota's 10,001 st lake. What-EVER!! (Define "30-day guarantee??")

I didn't get to make up for that squat day I missed, due to an awesome new job I just started this past week, from which I came home everyday to my mom and my son (which is an awesome thing -- seeing him spending time with his grandmom). I figure it's easier to make up for a missed training day than it is to ever get family memories back again... and in my family, moments like the ones we've seen at home are just plain rare.

Here's something else that's exceedingly rare... a YouTube old-school video sent to me on Christmas Day from a fellow powerlifter and supportive fan, showcasing deadlifting by Donna Wicker, a 97 lb. phenom from back in da day -- 1981 (on NBC Sports)!! He thought I'd find it very, very cool to watch another petite powerlifter grippin-n-rippin old-school, and he was right-on...

Christmas Deadlifts, start of a new cycle

2008-12-25T15:52:00.004-06:00

Only the dedicated... :)

It's a new cycle for this lift, too (with new deadlift shoes). I will NOT be peaking out before Nationals with this one, and will probably end with 325 as I had before the Hudson Open meet.

Light and easy sets for Christmas Day, with a single that is 100 lbs. less than last week's...

Sumo Deadlifts
45x6 (conventional)
45x6 (sumo)
135x1
165x1
195x1
225x1 (loose and notorious neon orange training suit, courtesy of Pete Alaniz/Titan)

Heavy single of the day...
240x1

Drop sets...
210x4x3

Conventional DLs
185x4x3

Weighted Ab Crunches
25x20x3

Low Ab Crunches
10x15x3

Squat Day, start of a new cycle

2008-12-23T12:13:00.005-06:00

I've started a new training cycle for my squats, too. My end goal for this training cycle is a Nationals-meet-deep 290, which I have done a couple times before in training. The first time I ever squatted 290, I was at The Gym in Plymouth, MN and had Terry Bloom spotting me with Mitch calling my depth. I had a hard time unracking it, lost my balance walking it out, and re-racked it. BUT... I then took a few seconds to re-focus, as I was pretty ticked off that this had happened. I walked it out again with more determination (and my knee wraps feeling like tourniquets about to cause a couple of amputations). I squatted down, heard the call... came back up... and it was a great feeling. That was before IPF World's 2007, pictured above. I need deja' vu all over again!

It was just me and Mitch training squats yesterday in the Icebox, a.k.a. power room.

Squats

45x10

45x5

75x3

105x1

135x1 (light knee wraps)

165x1 (loose training suit and wraps)

195x1

225x1

Heavy SQ of the day...

235x1

Drop sets...

205x4x2 (4 reps feel like cardio to me, lol...my hips were still burning from the deads last week)

Heavy walkout

265 x slow count of 10

Static hold

295 x slow count of 10

Laying leg curls

60x10x3

Bench Day, start of a new cycle

2008-12-20T17:30:00.009-06:00

Getting ready for a bench attempt at the 2008 NAPF North American Regionals in Oranjestad, Aruba (June). Despite failing with 165 in my training cycle before that meet, I was thankfully able to bench 170.8 for a new North American Open Bench Press (3-lift meet) Record in the 105 lb. class!

I started a new training cycle for my (stubborn) bench press today and went light with higher reps and more sets than usual, all raw.

Bench Press

45x10
45x5

65x3
85x1

105x1

Heavy single of the day....

125x1

Drop sets...

115x4x3

Board Presses

135x4x3

Decline Presses

135x4x3

Dips

0x10x2

I haven't done these in a very long time...I love this exercise, but ever since some whiplash I sustained in a bad car crash back in June '07, dips have caused my neck to spasm up, so I took a break from them until now -- and made sure to do them unweighted.

Weighted Ab Crunches

10x20x3

Low Ab Crunches

0x15x3

340 lb. deadlift attempt -- to the knees

2008-12-18T15:52:00.003-06:00

I tend to go out on a limb, which is what I did today. I attempted a 340 lb. deadlift this a.m. weighing 102 lbs. (you have to do strange things every so often) and managed to get it up to my knees. This was my first time ever trying to pull this amount.

My last full powerlifting meet was Nov. 8th, when I gritted-out 335 lbs. but it went smoothly... so after I recovered from this half-pull today, I pointed at that ominous loaded bar and said (OK, growled), "I know I've got that lift!!!!!!!"

...just not today :(

Back in July, I attempted 336 lbs. at a single-lift WABDL meet, and in November, I got that 335 lbs. in a full power meet. So it was probably a little too soon to try this. However, with the fairly easy 320 last week, I would have ordinarily gone up 10-15 lbs. to 330 or 335 for my heavy single today. But I've done that already and really wanted to just get that new number in my hands. Even if it went for only half a ride.

Below, the (half) footage:

Fuel for the fire... next time!!!

Deadlift Day (320x1 and 290x2)

2008-12-12T20:11:00.004-06:00

Here's how my deadlift day went yesterday:

Sumo Deadlifts
45x6 (this set conventionals)
45x6
135x1
165x1
195x1
225x1

suit...
255x1
285x1

Heavy single of the day...
320x1 (came up strong, minimal effort for this weight)

Drop set...
290x2 (easiest double of 290 I've ever pulled, to my surprise -- I felt I had another 1 or possibly even 2 more in the tank)

Conventional DLs
260x2 (straps down)

Assistance work? No (again). Crazy as it sounds, it appears to me that my minimalist training, further minimized, seems to be helping me get to where I want to be. I continue to have great confidence with this lift and feel that 340 (at a meet, 341.5 or 155 kgs.) is a realistic goal in the near future.

Are we talking... maybe even next week? Hmmm....

But an even bigger question... can I ever translate this sort of confidence into similar progress for the other two lifts? HMMM...

Here's a video of a 319.5 lb. (I just call it 320) deadlift from back in da' day... well, May 2006. This was at the WABDL Midwest Regionals, breaking their National DL Record at 97 lbs. bodyweight...

Bringing Motivation to Kids -- through Powerlifting!

2008-12-07T18:08:00.011-06:00

Last Friday, I received an awesome opportunity to bring Powerlifting beyond the gyms and the platform -- and boost the spirits of about 100 5th, 6th and 7th graders at two assemblies in their school cafeteria!

John Gross, photojournalist from KSTP TV and ABC TV news reporter, invited me to be a guest speaker with him at Grandview Middle School in Mound, Minn. With fun props, demonstrations and stories, we brought the important topics of goal-setting, determination, motivation, how to handle failure, getting better grades and self-esteem to this young and impressionable audience, their teachers, faculty, staff, and even the school principal.

John introduced me by asking how tall I am, and how much I weigh. He then turned to the kids and asked them, based on my size, what sport they believed I competed in -- and we heard responses ranging from gymnastics, to swimming, to running, to (the very cute one) basketball.

He played the KSTP Eyewitness News video clip/feature he had produced about me and Mitch Edelstein, and our powerlifting accomplishments earlier this year. As the footage aired, it was fun to hear the kids' reactions. Mitch was also in the audience, and when John told the audience about our best deadlifts -- mine at 335 lbs. and Mitch's at 700 lbs. -- I heard a few "that's SICK!!" and "no WAY!!" shrieks that really told me this cool, young crowd was totally engaged.

I was able to talk about how I achieve my goals in powerlifting and how I overcame tough times as a kid, being called names because of my size and racial background. I shared how, even when I wasn't involved in athletics as a kid, I found a way to compete with others through academics. And it was gratifying to be able to tell these kids that they could do whatever they set their minds to, if they set goals, want to achieve it enough and do what it takes to get there, step by step, and with patience. I was able to share my son Glen's recent lifting and personal goals and achievements as an example of someone their age, doing big things. And I was able to talk about how their thoughts and their own beliefs can, and will, affect what they are able to achieve.

It was even more fun when the kids and teachers asked for autographs afterward!! They approached both Mitch and me, asking questions that only these awesome kids could ask -- like, "Could you pick your boyfriend up off the ground?" I was able to talk to especially the girls and realized I had finally gotten the rare and precious chance to take some of the things I've learned in my sport and in life, and pass it on to them!

Endless thanks to John for this honor and opportunity of a lifetime. I look forward to working with him again!!

Chilly Deadlift Night at The Press

2008-12-05T16:00:00.004-06:00

We Minnesotans really are hardy (and crazy). The Power Room at The Press last night started off with just me and Mike Seigler in there, then Kevin Kartak, then Brian Durham and Sean Timonen... and next thing I sensed (when I wasn't focusing on my deads), the room was packed with serious lifters, every piece of equipment in there taken -- and the space still felt like an icebox.

Well, the whole dang STATE is an icebox...and will be, for several months forward. I've survived 15 winters here; you'd think I would be used to this by now.

Sumo Deadlifts (except for 1st warmup)
45x6 (conventional)
45x6 (sumo)
135x1
165x1
195x1

Deadlift suit on...
225x1 (straps down)
255x1
285x1 (straps up)

Heavy single for the day...
305x1

Drop set...
275x2

Conventional Deadlifts
245x3x2

I deviated and improvised again, this time with the conventionals, as I was pressed for time and needed to leave sooner than usual. Instead of doing bentover rows (or any other assistance work), I chose instead to stay where I was and add an extra set of conventionals, each with an extra rep. These went real well, and I believe they probably served my purposes even better than any rows could have.

If you ever need to cut your workout short, focus on the powerlifts. Assistance work is meant for assistance!

I could not leave The Press without carrying out a couple of 25 lb. dumbbells for the speech presentation at the school. Maybe I should count that for something, too :)

Motivational Speaking For Elementary Students

2008-12-02T16:08:00.003-06:00

Here is another "first" for me: I have been contacted by photojournalist John Gross of KSTP TV (our Minneapolis/St. Paul ABC TV affiliate) to join him as a guest for two motivational speeches/presentations at an elementary school this Friday! The speeches will involve the topics of goal-setting and getting better grades. I will be getting more details soon about this exciting opportunity, but we will be incorporating how some of my childhood and life experiences have played a part in my achievements in powerlifting -- and what I have learned through the sport.

I'm totally honored by this and didn't expect it. I've given speeches to college students and other adults, but never to youth. But having a 10 1/2-year-old son myself, I'm not entirely a stranger to giving Our Future a little pep-talk now and then :)

Here's what happens when a motivated 84 lb. kid grows up watching his mom deadlift over... and over... and over again...

(...you know that came with a post-pull pep-talk about telling that foot what to do next time...)

As he works on perfecting his lifting, Glen is already being sponsored in this sport! Thanks for your support, Pete!

Squat Day in Pursuit of Bringing Training Goals to the Meet

2008-12-02T11:08:00.005-06:00

I had been training heavy squats on Sundays, but because I deadlifted on Friday, my squat day this week was pushed to Monday.

I plan to have an end-goal of 285-290 for this training cycle. This is the (very) elusive goal range I have been pursuing in contests for almost 2 years now. I was able to squat a contest PR and MN State Record 281 at the 2007 USAPL Women's Nationals (Feb.). Since then, I had lifted in only 3 other full/powerlifting meets - two of them IPF (2007 Worlds in Austria and 2008 NAPF North American Regionals in Aruba). In each one, I missed attempts at 285 or 286.5 in some way, shape or form, getting stuck with 265... and, most fresh on my mind, 255 in exotic Hudson, Wisconsin.

Yet I have squatted 285-290 about 4-5 different times in training in the last 2 years, with meet-legal depth. These are the things that make a lifter want to come back for more, in this sport. Try, try again (with a vengeance)!!!

Squats
45x10
45x5
75x3
105x1
135x1 (very light knee wraps)

Titan Dual Quad suit and knee wraps on...
165x1
195x1
225x1

Heavy single for today...
245x1 (straps up; weight came up easy/fast)

Drop set...
215x3 (I was suppossed to do another set but was pressed for time and was also still sore from the compressed schedule this week)

Heavy Walkout
275 with slow count of 10

Static Hold
305 with slow count of 10

(The difference between the heavy walkout and the static hold is, as you could guess, I walk out the weight and set-up in my "start" stance with heavy walkouts; the static hold is simply lifting the weight off the rack and standing there.)

Leg Curls (laying)
60x10
70x10x2

Heavy Bench Day at The Press

2008-11-29T16:44:00.004-06:00

It was heavy bench training day at The Press this morning. I went in with the mindset of knowing I need to ramp it up with this lift. I wore my Titan F6 training shirt, which is looser, and it actually worked pretty well today.

Bench Presses
45x10
45x5
65x3
85x1
105x1
125x1

Titan shirt on...
145x1

Heavy bench single for today...
155x1

Drop-set with reps...
145x2

Board Presses (2 boards)
165x2

Decline Bench
135x3
145x3

Weighted Decline Crunches (crunches on the decline bench, holding a plate over my chest to add weight to the reps)
25x20x3

Low Ab Crunches (0 = unweighted)
0x20x3

I paused all of my bench and board press reps and found that this works pretty well. It almost seems the pause gives me that one-second of switching gears in my mind where I can focus on the upward motion -- like what I envision at meets.

I choose the number of reps and sets I do, based on how close I am to the end of my training cycle. The closer I am to the end, the fewer the sets and reps, and the heavier the weights. I am doing 3 "mini-cycles" of four weeks each for the bench press, each one peaking progressively. And I never jump ahead of schedule, regardless of my strength level. I pre-planned a single of 155 today and nothing heavier. Next week, it will be 165. The following week, it will either be 170 or 175.

This was how all of my training used to be set-up when I first started full power training; it was based on the Gaugler Routine (Rick Gaugler's). (For the squat and deadlift, I will be doing longer training cycles of 6 weeks.) Rickey Dale Crain had originally set me up with my first powerlifting training routines, back in 2002/2003. Much of it has stayed the same and used the same progressive template, but with various modifications over the years. For example, I used to have many more assistance exercises that would follow the basic lifts, but I have cut them out to save time or the need for recovery.

It felt like a strong day of training for me, although I am still sore from yesterday's volume. Mitch, my son Glen, and I headed out to Jake's in Maplewood for lunch with Mike and Jane Seigler afterwards -- great time talking with them! (If you ever want to have an awesome post-training burger, they have a real good selection on their menu...the Garlic Burger is da bomb.)

Post-Thanksgiving Deadlifts

2008-11-28T18:52:00.002-06:00

My training schedule can sometimes be... let's say, flexible (and when I look back at my calendar of how 2008's training went, it's amazing how I have even maintained my strength, let alone made gains with the deadlift -- it was all OVER the place!). I typically pull on Wednesday or Thursday evenings, but with Thanksgiving this week, my deadlift training was pushed over to today. Recently, Mitch changed his training routine and schedule up, which means he's squatting as an "early-bird" on Fridays now -- and I'd totally forgotten. Long story short, he asked if I wanted to ride with him to The Press at 9:15 am, so my schedule changed too, and I deadlifted this morning earlier than expected.

I'm posting this in the evening, and I am already feeling it! It's too bad the hot tub closes early at the IGH Community Center tonight, or I would have made it a point to get in there for sure.

I'm doing two 6-week training cycles for this lift, the first one ending with a projected goal of 335 (or possibly 340).

Sumo DLs (except 1st set)

Warm-ups...
45x6 (conventional)
45x6 (sumo)
135x1
165x1
195x1

DL suit on...
225x1 (straps down)
255x1

Heavy single for today...
290x1 (straps up)

Drop-set with reps...
260x3x2 (1st set, straps down... 2nd set, straps up)

Conventional DLs:
230x3x2 (2nd set stronger and more explosive than the 1st; came complete with bloody shins and displaced skin, but refrained from posting such graphic photos online)

Bentover Rows:
45x8
65x8
85x6x3

I'm saving my ab work for tomorrow morning, after heavy benches!

I have teased Mitch more than once about starting his own blog... but after his own experiences today, we both could see why that would not be a good idea. LOL. I admire how he continues with this sport non-stop, even after 27 years. After raw squatting this morning, things came to a standstill and I was a little worried about him. But then he was singing "Too Legit 2 Quit" a little later, so I think he'll be OK.

Angela Simons baked up a bunch of cookies (again) and spoiled us on the way out the door. We brought them home and feasted on Thanksgiving leftovers. (I absolutely love this holiday... and no, I'm not sick of turkey yet!) Blueberry pie and ice cream is on the agenda for later tonight - the ultimate pre-bench power diet :) Maybe I should be thankful I can't compete in the 97's anymore, at least in USAPL/IPF... LOL.

New Blog, New Training Cycle, and Hudson Open Review

2008-11-23T17:24:00.006-06:00

This is my first post on my first training blog, and what better way to begin than with a brand-new training cycle? Thanks to Fawn Friday for her encouragement with getting this up and running. Back when I began full powerlifting training, I used to post my training days for feedback on a message board called Weight Trainers United, where the supportive veteran powerlifters literally coached me online, successfully placing me on the road to where I am today.

This past week, I started a new training cycle to get back into the gym and rev up for the upcoming 2009 USAPL Women's Nationals, Feb. 14-15 in Miami, Fla. I will be logging what I do each training day here. As a brief overview of this past week (for now), I deadlifted 275x1 and 245x3x2 (that's weight x reps x sets) last Thursday evening. Saturday, I benched 145x1 and 135x3x2. Today, I squatted 235x1 and 205x3x2.

If you are seeing any sort of pattern here, stay tuned. These are precisely some of those things that make you go "hmmm..."

For some background on my last competition, I lifted at the 2008 USAPL Hudson Natural Open, which took place on Nov. 8th in Wisconsin. I weighed 104.0 lbs. and totaled 760 lbs. My attempts:

Squats
1st attempt: 255
2nd attempt: 285 (missed due to depth, but came all the way up smoothly)
3rd attempt: 285 (missed due to... not being able to stand up this time)

This took 30 lbs. off my potential total of 790 lbs. (I realized immediately with a cringe that usually happens with this, my least favorite of the 3 lifts). Not cool. My coach and boyfriend, Mitch Edelstein, typically calls my depth for me as insurance, because I typically have a hard time sensing where "deep" is when the weight gets heavy. On that 2nd attempt, I thought I was deep enough and figured if I kept descending, it would be harder to stand back up (the panic mode sets in). So I beat his call. My bad. The weight went up smoothly, with no sticking point, so he believes I could have gotten if I had just kept going down about an inch or so more.

This sport is so "mental." Even a 1/2 second of panic will ruin much of what you have worked for, over a 12-week (or a 12-month) period.

Bench Presses
1st attempt: 150
2nd: 165
3rd: 170

I am content with benching in the 170s, but I am certifiedly stuck here for the time being and really should be progressing into the 180s by now. I think a lot of that has to do with only training 3 days a week right now; I am doing a heavy bench day each week, without a 2nd day of needed tricep and shoulder work, which I used to have in my routine.

Deadlifts
1st attempt: 305
2nd: 335 - Minnesota Open State Record and PR (Personal Record)
3rd: pass (called it a day)

Ahhh... thank God for this lift :) Every lift is an experience, as is every meet. But then there is the deadlift. The 335 lbs. was a personal record for me all around -- I had never pulled it successfully before anywhere, in training, single-lift or full-meet competition. It felt awesome.

Here is a neat video that Mike Siegler Jr. put together after he captured all the action, highlighting lifting by Maura Shuttleworth, Fawn Friday, and yours truly at the Hudson Natural Open...