5 days until I compete in my first powerlifting meet! Woo-hoo! 🙂 Here is an update on my training, goals for the meet, etc:
In November 2017, I hired a powerlifting coach (Ben Pollack) who was recommended by 2 of my colleagues (at the company I work for, Working Against Gravity). These two friends of mine are BEASTS at powerlifting, so I knew it was a good recommendation!
Ben has been awesome. I told him the meet date I was aiming for, and he designed a program specifically for me. It is a 4-day per week lifting program. The focus is on the big powerlifting exercises, of course (bench, squat, deadlift) but it also includes accessory work (for hamstrings, lats, shoulders, etc). I have watched my body change since November – I feel AND look stronger now, and I love it!
Over the last couple of weeks, Ben has been ramping up the intensity of my training. I have been lifting HEAVY sets of 1-3 reps of squat/bench/deadlift. Most of the days, I did lift the amounts of weight Ben instructed. A couple of days, though, I didn’t hit the numbers! This was frustrating (only a few tears… lol), but I could usually trace it back to: PMS (where many women – myself included – experience fatigue and reduced coordination); or lack of sleep the night before; or not eating enough before training, etc.
All in all, I feel good and confident that the training program has prepared me well for the meet!
HOW THE MEET WILL WORK:
I am competing in a meet on Saturday March 10. This is a US Powerlifting Association (USPA) meet. (There are SO many different powerlifting federations; I honestly just picked this one because I liked the date and location, ha.)
My weigh-in is the day before, on Friday at 10am. I am in the 148 lb weight class (at 5’7″), and I weigh about 146.5 lbs right now, so I should be okay to weigh-in to the correct class.
On Saturday, all the athletes meet at 9am and lifting starts an hour later. I have no idea what time I will lift (so my poor husband will probably be stuck with me there the majority of the day). I am packing lots of food, including LOTS of carbs to eat before and between lifts. It will be really important to keep my energy stable and high all day! 🙂
There are a ton of specific rules for a powerlifting meet. I had to purchase a new weightlifting belt because mine was had Velcro (not allowed, for some reason). I also had to get a little (unflattering) singlet, plus long socks to wear for deadlifting. So many rules!! Ha ha.
MY GOALS FOR THE MEET:
This meet is my first one, so I am looking at it as a learning experience. I want it to be fun. I don’t really expect to be a professional powerlifter – I signed up for this because I wanted to spend all of 2018 and 2019 getting stronger. And it’s fun to have smaller goals along the way when you’re working toward a BIG goal. My BIG goal is to compete in CrossFit as a Master’s athlete when I make it into the 35-39 age category (I am 30 now). So once this meet is over, I will probably join a CrossFit gym again so I don’t completely forget all my gymnastics and Olympic lifting skills, ha ha.
Coach Ben is going to recommend my attempted lifts for bench, squat and deadlift. I think they will be something like this:
- Bench: 115, 120, 125 lbs.
- Squat: 190, 200, 210 lbs.
- Deadlift: 240, 250, 260 lbs.
They might be more than that, I am not sure yet. I will post pictures and updates on my Instagram (Katie_Holmes_33 ). Thanks for reading!