First Powerlifting Meet Recap

The short version of my meet results goes something like this…. bombed in the squats, couldn't get to depth in any attempts, had a pity party for myself for about 45 minutes, came back and hit two PR's in the bench and the deadlift.

But really, it was so much more.

Did I hit my goals?  No.

Did it go as planned? No

Did I learn a ton about the sport and myself?  Abso-freakin'-lutely!

Let's just get the cruddy stuff out of the way and talk about squats. The women were the last flight of squats to go so even though the meet started at 9am we didn't start squatting until one o'clock.  I had plenty of time to stretch and do body weight movements but when it came time to warm up with the bar it was crowded. While I was expecting this, I still felt uneasy. My goal was to hit 350lbs.  I opened at 295lbs.  I felt confident it would be an easy 295 as I have hit that for six reps before in the gym.

I had my handler, Drew wrap my knees and head to stage for my first attempt.  I lifted the bar off the rack and immediately thought, "Shit, this feels heavier then I expected." (Pardon my French).  I squat down and just get buried.  Not a good start.  Your opener should be easy!

My second and third attempts weren't any better.  I didn't hit depth on either attempt.  I could feel the tears welling up in my eyes as I looked at the head judge and hear him say, "no lift".  I walked off the stage, threw my belt and yelled an inappropriate word at the top of my lungs, took off my wraps and sat in the bathroom for the next 30 minutes.  No joke.  I was pissed.  I was disappointed.  I was sad.  I was defeated.

Technically, I should have been out of the meet but Wes, the owner of 22nd Street Barbell and director of the meet gave me the option to still bench and deadlift.  I debated just walking out the door and never powerlifting again.  But I didn't.  I told myself to at least finish the meet. If I didn't want to compete again, fine.  Just finish the meet.

I'm not going to lie, mentally it was extremely tough for me to pull myself up from the disappointment of bombing all three squat attempts.  Thankfully, I had a handful of people to help remind me that situations like this happen, even to the best and I can (and should) still press forward.

Kent Fleming was one of those people.  This man just became the third man in the world to squat 1,000lbs raw and he took the time to share his experience of bombing out of a meet.

Are you kidding me?  The man just hit the squat of his life and made history and he's going to offer advice to me?  Amazing.

Wes Keith was also one of those people.  He handed me a folded piece of paper, told me all of these people have something in common and walked away.  It was a list of amazing lifters like Kent Fleming, Caitlyn Trout, Sam Bryd and Eric Lilliebridge.  All of them had bombed out of a meet at some point in their career. The tears just poured out (and still are as I write this).  Immediately any thought of giving up left my mind.  I was going to not only finish the meet but I was, and still am more determined than ever to commit to this sport 100%.  I can't thank Wes enough.


I finished the bench and deadlift going 6/6 and hitting a PR in the bench at 155lbs and finally, FINALLY conquering the 300lb deadlift.  To no surprise, meets are a lot more fun when you hit your lifts.

Looking back at it now, I think the silver lining is that I don't think I would have gone for 300 in the deadlift if I had made all my squats.  My original plan/goal was to hit 285 in the deadlift but by the end of the meet, with a little nudging from others, I said go big or go home and just went for it!  

All numbers aside though, I had a wonderful time watching my teammates compete.  Some of them first timers like me and others more experienced.  I'm such a cheese ball but I even feel like I made some new friends and existing friendships grew even closer.

My training partner, LaKesha

I know first hand the amount of training mentally and physically a lifter must go through to have success at a meet and watching my teammates set new PR's, earn elite totals or even in a few cases become ranked top in the nation makes me so happy.

This weekend left me only wanting more.  I'm more motivated than ever to work on my weaknesses, get stronger and set new goals for myself.  I'm so thankful to have a gym and a team like 22nd Street Barbell to call home.

Saying it was an emotional day for me would be an understatement.  Tears, smiles, laughs were all a part of it but I wouldn't change it for the world.  I truly believe this will make me a better lifter in the future.


Thank you to all my friends, family and readers for your support.  Your notes, messages and cheers of encouragement really do mean so much.  Thank you.    

Some of the 22nd Street ladies from left to right: Terie, Abbie, Me, Caroline, LaKesha, Kayse and Becky

Common Powerlifting Questions and a Glossary

Before you dive into this post, enter my giveaway for FitDeck bodyweight playing cards!

While I don't blog a lot about my powerlifting training, increasing my strength for the thee main lifts (squat, bench, and deadlift) has been the focus of my workouts since I began last May.  I have been so blessed to stumble upon an amazing powerlifting gym and team here in Des Moines- 22nd street Barbell.  The coaches and members there have helped me with program plans, technique, motivation and so much more.

Saturday I am competing in the Nutri-Sport Fullpower Meet hosted by West Des Moines Crossfit in West Des Moines, Iowa.  It will be my first sanctioned full power meet. (Sanctioned meaning there will be a representative from the Southern Powerlifting Federation judging technique, and full power meaning I will squat, bench and deadlift).

I wrote this post about what I have learned from powerlifting just in the first month and man have I learned so much since then.  One of the toughest lessons being that powerlifting is not about me vs. others.  It's about me vs. me.  It's cliche but it's true.  I could write for days as to why I think this has been such a hard theory for me to accept but the bottom line is that once I stopped comparing my lifts to other ladies it became a lot more fun.

With this meet approaching I've had a lot of questions from non-powerlifters, like my mother, how a powerlifting meet works.  Of course I'd encourage you to stop by and watch for yourself if you're in the Des Moines area but if you're not, you can watch it live here!  How awesome is that?  And, if you can't do either of those here are my answers to some of the more common questions I've received about powerlifting.

What do you do at a powerlifting meet?

Typically, a powerlifting meet includes testing your strength for a 1 repetition max in the squat, bench and deadlift, in that order. It is organized by weight class, gender and age.   There are judges to asses if each lift is acceptable (i.e. squat is deep enough, your butt stays on the bench, etc).  You get three attempts in each lift.

What do you wear?

A singlet.  Yea, I'm pumped about wearing a singlet….said no one, ever.  I will also wear my belt as well as knee high socks.  Knee high socks are a must for the deadlift as it's common for shins to bleed from scraping the bar against your legs.

How do you know what weight to pick?

Lifters are encouraged to choose a weight they could hit for multiple reps on any given day for their first attempt.  The hope is by doing this you can shake some initial nerves and build confidence heading into your second and third attempt.  If you miss a lift you can not attempt a lower weight. You may take another try at that same weight or move up.  Second and third attempt weights are usually determined by how the previous lift goes, although most lifters have an idea of where they would like their final numbers to be.

How do you win?

Um, not sure.  It's not exactly on my radar, at least right now.  I do know that awards are typically to given to the highest totals for each weight class and a best male and female lifter will be decided by crunching a bunch of numbers including their lifting total and body weight.  It's kinda over my head.  Maybe one day I figure it out. :)

And just in case you get a little lost in the lingo here is a powerlifting glossary, full of words that tripped me up when I was starting out:

Raw: Refers to a classification of lifters who do not wear equipment during their lifts.  The exception is a belt, wrist/knee wraps and/or knee sleeves.  This was a really confusing concept for me initially but now seems so simple.

Wraps: Wraps for you knees are essentially thick ace bandage wraps on steroids.  Lifters can choose to wrap their knees to help support and rebound out of the bottom of the squat.  While it does often add assistance in the squat it is still considered ok to wear in a "raw" meet.

Opener:  The set weight you have choose for your first attempt.  (i.e. my opener for the bench is 135lbs)

Handler(s):  A handler is someone you trust that can help wrap your knees, spot you, provide lift offs, pump you up/calm you down, whatever you need.

Lift off:  In order to help maintain your positioning on the bench press it's nice to have your handler provide a lift off.  It's just like it sounds, they help you lift the bench and bring it out to your starting position.

I'll be back Monday with a write up on the meet!  It's going to be a great day spent with lots of friends regardless of the outcome.  If you can't wait until then to hear the results be sure to like my Facebook page where I'll post updates.

General Physical Preparedness and Mobility Exercises

Do you warm-up?  Really?  Do you really warm up?

Do you perform mobility exercises to help keep range of motion in your joints and prevent injury?

I hope you do but unfortunately I see many people skip their warm up and mobility exercises.

Please don't be one of those people.

I train with some of the strongest men and women in the state and even the country and guess what?  Not one of them skips their warm up.  Why?  A proper warm up and mobility exercises help decrease your chance of injury, prepare your body/mind for activity,  keep range of motion in your joints, and raises body temperature.  Plain and simple- a warm muscle moves better.

Tight hips?  Me too!
Click the picture for details on how to perform this mobility move.
Photo taken from the www.DesMoinesRegister.com

If you aren't sure where to start coming up with a warm-up game plan and/or how to perform mobility exercises check out my powerlifting friend, Caroline Week's article in the Des Moines Register today. She covers the importance of adding GPP (general physical preparedness) moves to your training and even provides you with a sample GPP workout (see blow)

Sample GPP circuits

Speed and Coordination: 

Skaters (30 seconds), slalom jumps (30 seconds), 100-meter high skips. 

Alternate for 4 rounds 

Strength: 

20 bodyweight squats with added jump, 20 bodyweight lunges, 15 push-ups or burpees 

5 rounds 

Endurance: 

Farmer’s Walks with 50-pound dumbbells, Prowler Push with 2 45-pound plates, Box Jump from seated position (10 times) 

Repeat as desired

Farmers walk is an example of one of the GPP moves Caroline recommends
but good luck getting your hair out of your face once you have those dumbbells in hand. :)
Photo taken from www.desmoinesregister.com

Caroline gives a detailed description for all the moves (click on "more" under the picture to the left), and there is even pictures and a video staring yours truly.  YIKES!  :)  

Caroline also writes a great blog- Beauty, Power, Grace where she shares great meal ideas (she's a dietetics student) and powerlifting workouts.   Check her out!

PS- There is still time to enter my giveaway for a GYMBOSS Interval Timer!  Contest ends 1/28.

Your turn:  Do you perform mobility moves?  If so, what's your favorite?

Under the Belt

I have my first powerlifting competition under my belt (no pun intended, ok kinda).  A few weeks ago I competed at the Iowa State Fair Bench Press/Deadlift Contest at the Iowa State Fair and had an absolute blast.

It was hot.  It was humbling.  It was motivating.  It was above all else an amazing learning experience.

As you know by now, I started powerlifting a little over three months ago at 22nd Street Barbell in Downtown Des Moines.  In those three months I had the honor to train with this man, Phil Schultz.

An amazing and extremely experienced lifter himself, Phil was kind enough to meet me twice a week and work on my lifts.  He held my hand the entire three months which I appreciate very much.  He showed me proper technique,  helped me with picking my opening weights for my lifts and coached me all the way through the competition.  Having him by my side gave me confidence I wouldn't otherwise have had.

I opened my bench at 135 and hit my second attempt at 140.  I missed my finial attempt 150 which was disappointing but gives me great motivation to work even harder.

first lift- 135

Due to my previous back injury I requested to Phil that I open lower then normal.  We decided 250 was a good place to start.  I pulled 250 and 275 on my second attempt easily.  Phil encouraged me to go for 295 on my third attempt.  I had only pulled 295 once before but I was wearing a single ply suit (which gives you a little support for the lift).

I was nervous but confident.  Covered in baby powder (to reduce friction) I pulled 295!  I surprisingly felt like I had even a little more in the tank.  Again, great motivation to hit higher at my next meet.

I can't get over the how many strong women attended this meet.  Some lifters were beginners, some more experienced, some very experienced but just like the meet in Dubuque all the women there were supporting each other.  It was such a great feeling to be a part of it.

Here is a video Wes from 22nd Street put together of all the lifters on our team.  It's so cool. And yes, I need to work on my "pulling face"- not pretty
.

Since the meet Phil, my coach has moved so I'm now on my own.  Although I've got a ton of great lifters to train with at 22nd street I'm excited to figure things out on my own- training programs, nutrition, technique.  I want to learn it all so I can catch my own mistakes and hole myself accountable.

I plan on competing again in a few months at the UPA meet in Dubuque.  Until then you can find me in the gym.  :)

Powerlifting: What I've Learned So Far

Hello, my name is Annie.  Welcome to Powerlifting for Dummies.  I'll be your instructor today.

I kid, I kid.

In all seriousness though I do want to share a simplified version of what I've learned (so far) about powerlifting.

Step 1: Find yourself a good gym with people who know what they're doing.  

About a month ago I joined 22nd Street Barbell.  It took some convincing from a co-worker and member of 22nd street.  I already belonged to gym and I had most of the equipment I thought I needed. After weeks of feeling like I had maxed out what I could do on my own and annoying people by asking for a spot I decided to check it out.

Photo taken from 22nd street barbell

My first impressions: dark, intense, friendly.  It's in the basement of a building downtown.  Nothing fancy, no mirrors, no complimentary hand towels, drinking fountains or rows of cardio equipment.  What I did find- a big group of welcoming, knowledgeable, hardworking men and women who know a crap ton about powerlifting.

My first day there I benched.  I got on the bench and before I could even grab the bar I was stopped.  Technique, technique, technique.  Multiple people were there to offer guidance, encouragement and lift offs.  Have you seen how powerlifters bench?  Yea no, neither had I.  Check out Caroline from Beauty Power Grace benching here.  I've got lots to learn!  Do you feel the stretch in your quads just watching her?  Yow!

I was lucky enough to have this guy- Phil Schultz offer to take a look at my squat and I've been following him around ever since.  I just do what he tells me to and so far it seems to be working.

Photo taken from 22nd Street Barbell Facebook Page

Step 2: Get yourself a pair of lifting shoes.  

I'm one of those people who wear running shoes everywhere even though I don't run...ever.  When it comes to powerlifting (and I'd go so far as to say lifting in general) running shoes are not your friend.  The cushioning in running shoes that is meant to absorb shock when running actually provides for a pretty unstable platform for lifting.  One of the top picks for powerlifting shoes?

Chuck Taylors baby!  The sole is flat and thin which allows you to feel your feet better during lifts.  The first time someone told me that I though, "Yea, ok." but I did it and it's totally true.  I feel more stable and I'm able to push my weight towards the outside of my feet better which keeps my knees out. New shoes and some tweaks to my squat technique and bye, bye back pain.  Oh yea and a belt... see Step 3.

Step 3: Get a powerlifting belt.

The purpose of the belt is to stabilize your midsection. All I know is that it helps me squat, deadlift and I'm supposed to "push my belly out like I'm trying to break the belt" when lifting.  Oh yea, and I was told to wear it everywhere when breaking it in.  Even to work.  :)

Step 4:  Realize it's going to be hard 

I really got into a comfort zone working out on my own.  I knew exactly what weight I could lift and how many reps I could safely complete without a spotter.  But when you're goal is to get stronger you've got to push yourself beyond comfortable.   For me, it helped to have an experience lifter like Phil to tell me I was capable of more.  In my first month at 22nd Street I lifted 50lbs more in both the deadlift and squat then I ever even thought of attempting before on my own.  

I don't think I'll ever forget my first attempt at maxing out on deadlifts.  It was brutal.  It took me two attempts but I finally pulled 275.  It felt so heavy. Never in my life had I felt weight like that in my hands.  It was my first realization that it's supposed to feel heavy.  If it doesn't feel heavy, add more weight! 

Please note there are bands on the bar to provide the most "help" in the bottom of the squat
I'm also wearing totally uncomfortable but very helpful knee wraps.  

I'm in love with powerlifting.  I feel like I'm finally capitalizing on my natural talents for the first time since college softball. It doesn't monopolize our time, it's cheap (so far anyways), it's fun and it's kinda like giving birth, ladies you'll know what I mean.... Once it's over, you forget how hard it was.  I'm definitely hungry for more.  Weights, not babies that is.  Well maybe babies... 

Your turn:  Any powerlifters out there?  If so how did you get your start?  If no, would you try it?  (And really, I won't be offended if you're not into powerlifting.)