Women's Deadlift challenge- And words of wisdom

A couple of weeks ago we ran a fun competition for women only. It was to deadlift 135lbs for as many reps as possible in one minute.

First I would like to thank everyone for competing. And I must say I was shocked not only by how many people tried this, but by the reps also.

Here is a list of the competitors and what they finished with.
Rebecca Roberts -55
Erika Inscho Schultze -53
Bronwen Spir - 51
Jolene Ball - 51
Kim Hattig - 49
Julia Ladewski -48
Eva Laura Belle Dunbar - 48
Erin Murray- 48
Gina Ruiz - 44
Bombshell - 40
Gillian Calvert - 35
Kimberly Kestner - 35
TashAyla Wolf Whelan - 33
Aubrey Webb - 33
Shenna Chaffin - 30
Jamie Shook- 29
Teri - 18
Lynda Cushman - 10


After the competition I asked each lifter to give some advice to other female lifters. Here is what we came up with. 

Getting to know Rebecca Roberts - 

I started powerlifting at Louisiana Tech University in the fall of 1996 under Dr. Billy Jack Talton. I was a sophomore and although I had been active in sports my entire life, I had never touched a weight before. During my collegiate tenure, I won 3 USAPL National Titles and made the IPF Junior World team in 1998, all in the 148lb weight class. I still hold the LA Tech Records in the 148lb class (370S, 195B, 424D, and 981T). I continued to lift after college, competing in the USAPL Open division, winning 2nd place in 2003 in the 148lb class and 1st place in 2004 in the 165lb class. In 2004, I also competed in the APF Senior Nationals, hitting my biggest total ever of 1394 at 165 and taking 1st place. I took a couple years off of competing before making a brief return in 2006 at the Southern States APF meet, hitting a 462S, a 330B, and a 507D at 165. Again, I took some time off of competing, moved to Wisconsin, and finally came back in 2011, qualifying for APF Senior Nationals in 2011. That year, I hit a 523 Squat, 407 Bench Press (APF WR and Top 20 of all time), 490 Deadlift, and 1421 Total (APF WR) in the 198lb weight. Life changed for me recently, and I moved to Portland, OR. I found Elite Performance Center (EPC), owned by Chris Duffin and Rudy Kadlub. As soon as I stepped in the doors there, I knew I found my powerlifting home. I recently competed at my first RAW meet, the APA-WPA Elite Fall Classic that was held at EPC. I hit a 424 Squat, 264 Bench, and a 457 Deadlift for a 1146 pound total. I’m ranked #2 on the current Powerlifting Watch list and #5 of all time in the 165s. I’m now training for RUM 8 in February down in Florida!

-What is the one piece of advice you would give a new female powerlifter? Or a piece of advice for a woman thinking of competing?

Don't be afraid of to go for it. There are many myths about lifting concerning women. You won't get big or bulky... You won't look like a man. Women's hormones just won't support that. You will get strong. You will gain self confidence and feel better about yourself. You will have more energy and be able to do things you couldn't before. There are so many things I want to tell women that may be on the cusp of trying strength sports... And there will be naysayers along the way, mostly from people who are unhappy with themselves and don't want others to reach their potential. Don't listen to them. Listen to your internal voice and your own desires. Anyone can do this if they truly want to!!!

- Why did you choose powerlifting over all of the strength sports out there ex- strongman, bodybuilding, cross-fit?

I started in college. Powerlifting was a club sport and it seemed fun, so I just didn't stop. I can be very disciplined when needed, but I didn't really have the drive to go for bodybuilding. I very much admire those that do pursue it, but my focus has much more been on strength rather than aesthetics. Crossfit didn't come into the picture until much later. There are some amazing athletes in Crossfit as well, but I like to be a bit more focused in training. They are very well rounded, but I prefer to be more specific. I've dabbled in Strongman competition and training (placed 2nd in 2011 at Nationals), and that may be something that I pursue again. For right now, though, powerlifting really has my heart.

Erika Inscho Schultze- 

-How often should a new female lifter compete? 

I have always competed every 3 to 6 months unless I was unable to (pregnancy prevented me for a bit and then my daughter's health issues). I feel like a break is needed in between competitions not only for rest, but weight cuts if needed and or to really focus on those things you stink at! I also feel that in 6 months if you haven't planned a meet or competition then you are losing focus on your goals, which to me is to be the best I can be, and despite what anyone else denies, is to be better than my last numbers and/or my last placement.  

-What is the one thing you would say is a must for a new female lifter to know?

It takes time and steady is the pace. You need to follow the program you are given verbadum and if you don't see results meet time THEN it is time to change. You also shouldn't blame the coach for your failure to follow through or poor follow through on your behalf (poor eating, not enough rest). Invest in a good inzer and blue rehbands, both will never let you down. 


 Getting to know Jolene Ball-

Jolene Ball is a Cleveland, Ohio based physique competitor, competitive powerlifter, and mom of three. She's passionate about helping women discover they can be strong, feminine and beautiful. Some of her interests include lifting weights, writing, spending time with family and friends, and being the best mom she can be to her boys.


-Advice for new female lifters?

Be patient. Be confident. Get comfortable using a barbell. Focus on big compound movements. Choose a goal and consider hiring a coach. Don't be afraid to challenge yourself, and don't be afraid to ask for help.

-What do you look for when choosing a competition?

When choosing a competition, I make sure that I'm familiar with the federation and their specific rules. Things I look for are convenience (location, hotel and gym accommodations, etc), and an organized and well-run event.


Getting to know Kim Hattig-

I got started in the fitness world about five years ago, after finally getting to a point where I hated my body. I had gained a tremendous amount of weight after college and was fed up with the way I looked. After losing 150 pounds, I found CrossFit. I’ve been at 3-46 Grit CrossFit for six months and the workouts there focus a great deal on Olympic lifting with shorter metcons. I CrossFit six days per week, and follow a lifting program 2-3 days per week. I completed the Catalyst program a few months ago and have since moved on to the Hatch Squat program, and follow Outlaw Barbell pretty regularly. My goals still center on toning up and getting stronger. I struggle to remind myself of what my body can do (like deadlifting 135 pounds 49 times in 60 seconds) and not focus on the aspects that I want to change. The advice I have for new lifters that is to continue to remind themselves of that. Embrace the athlete that you are, and your capabilities. Let go of stereotypical ideas of what women should look like and become the strong, confident role models that generations of girls will be proud to follow.

Julia Ladewski-

-If you started over tomorrow knowing what you know now what advice would you give yourself?

This was a really tough question for me to answer. As I look back at my career (both lifting and professionally), all that I accomplished and learned was because of my path. And there's honestly not much I would change. No matter what route you choose (powerlifting, bodybuilding, athletics, crossfit, running, yoga) there is always something to be given up. Sometimes I look back and wish I would've stayed more well-rounded. But to be a great powerlifter, things had to give. BUT if I had to give myself one piece of advice on starting over, and this is coming from my powerlifting background, I would've done more volume work early on.

-How as a woman do you balance training hard, home life and business, and how important is it to have a good support system at home?

Balance is tough. I've been a strength coach working 60 hours a week to now working from home and having my own business. Training has always been a high priority on my list, so when kids came into the picture, it took on a new light... but at the same time, it didn't. Because of how important it was for me, I always made it work. Knowing what our schedule was, I knew when I could train and when to fit it in. Missing was not an option and rarely happened. And yes, in order to make this happen, I couldn't have done it with out a supportive husband, or even my kids. We have talked about how training is important to us and our health, so they know that this is part of our life. We've been able to have them do kid workouts and learn about good foods. Having that partner that will watch the kids while you escape to the gym. Having that person help buy good foods that fit your diet. It can be done without, but it's so much easier and more pleasant with a support system there. Running my own business now I have to have priorities set and be very organized. It's easy to push things off to the side when you're working for yourself. For me, schedule and routine help me out a ton.

Getting to know Erin Murray-

Erin started powerlifting fall of 2013, and has since competed twice at RAB fitness in Kennewick, Washington and once at USPA Nationals in Vegas summer of 2014. While having other meets lined up in the meantime, currently her main goal is a 1000lb total at IPL Worlds next fall. Right now she’s attending school at Central Washington University, pursuing a degree in exercise science and sport business, with which she hopes to someday train strength athletes out of her own competition gym.



-What advice do you have to women that are on the fence about lifting heavy?

Well, for starters I’d say just try it…the absolute worst that can happen is that you hate it, and you stop. If you’re worried about getting “bulky”, let me assure you that it takes an incredible about of time and hard work and near obsessive dedication for women to pack on muscle. Unless that’s actually your goal, it won’t happen. You don’t accidentally stumble into a physique like that. If you’re already on the fence about lifting heavy, then you obviously have at least some interest in the activity itself, and chances are you’re gonna love it. The training itself is incredibly empowering and therapeutic, and you’ll see much more satisfying physical changes than the hours of cardio (trust me – been there, done that). More than that, you’ll come to love you body for what it can DO as opposed to solely what it LOOKS like. So, moral of the story – go pick up some heavy things.

-If you are a female looking for a place to train and be comfortable where would you start and what advice would you have for them?

Though it may seem like the most intimidating place, I’d recommend finding a competition gym. When I first started lifting heavy, some of the best places to train were at powerlifting gyms. Everyone was incredibly helpful and friendly and never once made me feel embarrassed for not knowing what I was doing or pathetic for benching barely more than the bar. They all know what it’s like to be a beginner, and the sense of community makes it a really great place to learn because more often than not someone is more than willing to help you. Also you’re likely to get trustworthy advice than from Joe Schmoe at some frat boy riddled commercial gym – not that these places are all bad, I train mostly at a gold’s. However, as far as where I think the best place to be as a beginner? I’d say seek out athletes with experience, in a gym where lifting is taken seriously. It may seem more intimidating at first, but you’ll get a lot more help, learn more, and get comfortable faster than trying to find your own way in a chain gym.


Barbell BombshellNC-

- What is the most enjoyable thing about competing and what is the least enjoyable?

Other than the hitting PR's and hitting goals at a meet which is of course enjoyable , my most enjoyable part of the competition is my focus. Focus can be many different things for many people but for me once meet day has started I bring new definition to the word . I describe my focus as a mini vacation , because when I am truly in the zone and ready to go to war on the weights it's a tunnel vision that is pretty much a black out from the entire world . I see nothing except the bar, I hear nothing except for my thoughts of , "you got this now do it ", it's like I'm alone in a room just me and the bar !

- If there is anything you could change for new female lifters what would it be?

 So far I have been very blessed as a female in the sport . How ever I would like to change the stigma of "weight" and or poundage of the scale . Upon deciding to compete in my first meet I was terrified for weigh ins . Then to know that everyone would know what weight class I was in and to top it off it would be projected on a large screen for all competitors and spectators to see ! I mean what would they think . When in all actuality no one cares there only interested in how much you can lift not how much you weigh . Especially as a female lifter most of the time people are just excited to see you there . Weight on the scale does not define you or really even your true weight , ie: muscle mass, body fat percentage etc especially as a weight lifter. So I say screw the scale and pick up some heavy weight !! LOL



Getting to know Gillian Calvert- 33 yrs old, single mom of one, owner of Gillian's Cleaning Service, lifting since 2009.

- How long did it take for you to talk yourself into doing your first meet? What would you say to someone in that same situation knowing what you know now?

It took me 1.5 years of toying with the idea of competing in a power lifting meet before I committed. With a little push from you (Adrian) and the reassurance that you'd be there to help I dove in. And then you bailed for the Animal Cage instead, haha. I was never afraid of lifting while people watched, that happens ever day as a woman in the gym. I was worried about not being strong/good enough. Once I hit that platform all of those worries vanished. If I knew a woman who was hesitating with a decision to compete I would tell her it was an amazing experience. I had no idea what I was doing but EVERYONE there was eager to help in any way I needed. Meeting other strong women who don't think it's strange that I love to deadlift instead of be a cardio bunny was the community I had been searching for. The atmosphere when you are struggling with a lift on the platform and the entire audience is yelling at you to pull/push is unbeatable. I'd tell her to go for it because she'll learn more there about her own strength than anywhere else.

-What pisses you off the most about powerlifting or being a female in powerlifting? How do we change it?

Misconceptions about women lifting in general piss me off. For that matter, misconceptions about men lifting as well. The world is grossly misinformed about exercise and diet period. I believe the only way to combat that is education. I brought my best friend with me to the meet. She is a big girl. Instead of leaving there feeling fat, she left, after seeing the other big women move some serious weight around, thinking that she could be that strong, too! Education, exposure and patience with the questions we think should be common sense are the solution.

Getting to know Aubrey Webb- 

I'm 23 years old, I was born in PA, but grew up here in Virginia Beach, VA. Growing up I was always the big kid, and I grew up to be an even bigger teenager. A few years after I started dating my (now) husband, I hit a pretty low point and needed a change, and I was tired of being big...tired of barely being able to sit up out of bed and tired of being winded after climbing a flight of stairs. The year of 2010, I lost over 100 pounds. My starting weight was 253 pounds and I got as low as 128 pounds a year and a half later. All I did was exercise and kept calories between 1600-1800 a day. I look back now and think it was pretty simple, losing weight....It took hard work and dedication, but it was simple. Maintaining weight lost was another story...
In 2011 I became a certified personal trainer and began working at a local gym. My intention was to help people lose weight and feel better about themselves, just like I did. What I wasn't ready for was how difficult my very low 128lbs was to maintain (at 5'6...and a size 0-2) Maintenance is something that sounds awesome when you're big, but when you get there you realize it is not really a goal at all. It is purgatory. I thrived on losing weight, and became addicted to the constant swing in numbers....going lower and lower. I decided I needed to focus on a new goal now that weight loss was no longer relevant, so I chose to make running 26.2 miles my new goal.
I trained for the full Shamrock Marathon and finished it in 6 hours and 2 minutes in March of 2012. It was the worst 6 hours of my life...It was then that I decided I hated running and wanted nothing to do with it...ever again. I didn't mind training for the run and I'm proud that I finished the marathon, but knew deep down that I didn't enjoy running (that much) and I needed a break.
During my break from running, I focused more on lifting. I overheard some co-workers talking about a powerlifting meet in October and I didn't have a clue what powerlifting was, so I decided to do some research. After reading a ton of articles from various websites, I looked at powerlifting watch and searched for a meet near me. I sent my entry form in and started to train in July 2012.
October 2012 I competed for the first time and ended with a 250 squat, 125 bench and 280 deadlift in the 148lb weight class and I had the best feeling afterwards...I was hooked. I have never looked back since then.
In my most recent meet, 100% Raw World Championships, I totaled 816 in 148 with a 320 squat, 143 bench, and 353 deadlift. Two weeks later I entered a deadlift only competition and pulled 369.
I'm now preparing for a meet in February 2015 and have no plans of stopping anytime soon. Just as I was addicted to the slow, gradual weight loss, I am totally enthralled in the slow, gradual weight I can add to the bar and the muscles I can see becoming more dense and powerful. I have never considered myself athletic or gifted in any way, physically speaking...until now. I appreciate my body now for everything it can do, and if you told the 250lb me that I could do legit pullups, and squat over 300 pounds in a few years I probably would laugh. Now, I feel like the possibilities are endless and I will work tirelessly to pass on what I have learned and keep progressing.


-Who is the biggest influence in your life relating to lifting and why?

I look up to so many people in the sport, but Hannah Johnson-Hill was the first female powerlifter I knew of and really made me think...'I can do this!'
I also look up to Julia Ladewski a lot because she is incredibly smart and seems to do it all, balancing family, work and competing.

-During the time you have lifted if you were to start all over from the beginning knowing what you know now, what advice would you give your self?

In the beginning I was coming off of being an endurance runner, and it was really hard to break my mind from the 'you must do cardio!' mentality. After being as big as I was, and then being a runner....NOT running or doing some form of cardio was hard for me to mentally grasp. When I finally pulled the plug and started focusing on lifting without cardio, my deadlift immediately went up and I felt better. I didn't gain any weight either...in fact 2 months of no cardio and the scale went down. If I could do it all over again, I would practice what I preach, and look at my routine objectively...instead of adding cardio out of fear of gaining weight.


Getting to know Shenna Chaffin-

One day I looked at myself in the mirror and hated what I was seeing. After years of struggling with myself going to the gym for a week once in a blue moon (which of course never got me anywhere) I decided that I had to do something. No more just saying I wanted to make myself better I needed to do it.
I reached out to my then personal trainer and now friend Kimberly Kestner. As many women always say I wanted to get toned..... (lol yes I know there is no such thing). My trainer was preparing for a Strongwoman competition so after my first few weeks struggling with my workouts my wonderful trainer set up a "strongman" day. She had a friend come visit with all sorts of equipment I had never seen. I think it may have been the sled drag that got me hooked... or maybe the frame carry. A few weeks later I went to watch her compete. I wanted so bad to be able to do this. I wanted to be strong like that. Once you find that thing.... that thing that gives you motivation to want to go to the gym. It always seems so much easier, so much more worthwhile.
I decided that going to the gym meant getting stronger, and I was determined to do so! Of course,at this point I needed to start fueling my body properly, well at least better than I was!The weight dropped off gradually, and even though it was so awesome to see that my pants fit better in the waist I loved seeing my muscles grow and the weight on my lifts go up. Having people gawk at our stone practice because no one ever thinks girls can be that strong. Having people stop to watch while we have truck push-pull practice outside our gym.
I have done two strongman / strongwoman events so far... I love it. No matter how good or bad an event goes I love every second of it. It's hard work and so tiring but even more satisfying. It is one of my passions one of the things that keeps me working. That feeling picking up a stone that weighs as much or more then me is the best feeling in the world and I live for that feeling.
I hope that some day every woman will know that power. To have the girl balls to be the strongest version of themselves that they can be. With that strength comes the confidence that you can do whatever you put your body to... and your mind will follow.

- With all of the programs available out there in the internet world. What advice do you give to a new female lifter looking to choose the right program?

I recommend weight training. Weight training burns fat, reduce your chances of diabetes, prevents back pain and fights depression. Weightlifting can improve your body composition and give you a more toned appearance. As well as improve your over all mood. Weight training is a great way to get in shape and look and feel awesome.

- What advice to you give to a female lifter that is thinking about quitting? Or really down on themselves due to a poor performance at a meet?

Everyone has off days. Off days are no reason to give up. Take that off day and use it as fuel. Bad day training or bad meet make that your jumping off point and work that much harder.

  

Getting to know Jamie Shook- 

My name is Jamie Shook and I grew up in the greater Cleveland area and have lived here my whole life. I am 35 years old and I am an Assistant Branch Manager at a local bank. In October of 2012 I had hit rock bottom with my weight and the following December is when I became serious about lifting. For many years off and on, I had been a member of a big chain gym. I stuck to the basics of cardio and using some of the weight machines- never going towards the free weight section. It was too intimidating and I had no clue what I was supposed to be doing.
Now, don't get me wrong, I lost some weight doing what I was doing, but I wasn't getting any stronger. One night at a local tavern, I sat down with Jolene Ball who is a weight lifter-and now one of my dearest and best friends- I started asking her questions about how she had gotten to where she was. Jolene took me under her wing, training me as a lifter and showing me how to eat right.
 

- What advice would you give to a new lifter walking into the gym for the first time?


The best advice I can give to a new lifter is to not go it alone. You need someone, specifically a personal trainer who can show you how to use the machines, free weights, and other equipment the right way. It's scary walking into a gym for the first time, but having a trainer there to guide you makes it so much easier. You have someone to cheer you on, push you to your limits, and show you what your body is actually capable of. Just remember you will only get out of it what you put in to it. You will want to give up, you will be sore, but it will be so worth it!
A trainer can be there to hold you accountable and coach you so that you can reach your goals. If I didn't have the goals I have now, I would still be at the big chain gym watching a movie in some dark theater room while in the elliptical and contemplating using some of the weight machines after. My goals have always been to lose weight and get stronger. I never set a goal as to how much weight I wanted to lose or how heavy I wanted to lift. I just want to get to a weight I can manage and be happy with and lift as heavy as my body will let me.
Losing weight is the hardest, consistent thing I have ever done in my life. I stuffed with food choices daily, who doesn't?! I just have to keep reminding myself that I can't outrun my fork. Even though I haven't lost that much weight over the past year, I have hit some PR's withy lifting, and that is a great feeling. I'm continuing to lift more weight, and now I am even starting to see muscle definition. When I got into this, I admit, I did it to lose weight and tone muscle, but I never realized how much I would end up loving it.



 -Who are notable women to look up to as a new female lifter?


I haven't followed many lifters, or watched a lot of competitions, but throughout my journey I have come across a couple of ladies that I truly look up to. First and foremost, Jolene Ball. She is an amazing trainer and coach. She forced me to realize my worth and what I was truly capable of. I have a very supportive family, boyfriend, and group of friends, but Jolene understood what I was going through mentally and physically. She was there for all the breakdowns, the triumphs, the weekly weigh ins, and everything in between. Jolene gives me encouragement when I need it and kicks my butt when I need it too. She is one of the most inspiring people I know-whether as a lifter, trainer, friend, or mother.
Another lady who I look up to and have begun to follow in the past six months is Julia Ladewski. Her passion for wanting others to sucres and become healthy is nothing short of amazing. I have joined a couple of her challenges, and her online coaching and dedication to all those involved was heartwarming and very real. She wants nothing more than to see you got on the right path with eating and exercise. Julia has come so far and is another true inspiration for female lifters everywhere.

Tips to remember from a Beginner to a Beginner - Dustin Reed

I have only been in the sport of powerlifting actively for almost two years but, all through high school I weight lifted, competed in strongman meets in the south, and then joined the Military straight out of school. So I have been around men and women who live a life of extreme physical and mental stress for years. In these years I have had the privilege with working with, training with, and talking to some of the best lifters and physically fit men and women in the country. Also, in these past few years I have had and seen more than a few unfortunate experiences whether first hand or second hand of many failed aspects of successful lifters and athletes. I want to just briefly discuss a few of those here in order to allow some beginners, and even advanced lifters to try and miss some of those pit falls; hopefully allowing a longer and happier experience in powerlifting, or any strength sport for that matter. These are not listed in any order of importance. 

 1. Mobility Mobility is an extremely popular and often controversial topic in strength sports at this time. However, in my experience and opinion mobility should be addressed from day one of a lifters program. Whether the lifter has impressive mobility in all aspects it should still be practiced and utilized in the program. Mobility is kind of like that awesome girlfriend or boyfriend you had at one point who bent over backwards to please you, and yet for whatever reason you just pushed them to the way side and finally lost them. Now you are sitting alone missing them and working your ass off to get them back unfortunately, sometimes you never get them back, and if you do the relationship is often never the same. In the words of Sam Byrd “Stretch, foam roll, and do everything you can and need to do to stay flexible. Mobility is a lot easier to keep than it is to try and get it back… trust me.” I am not going to go into a massive article on how and what to do for every specific movement and body part but, simply summing up with if you do not utilize stretching, soft tissue work, and the such you are most likely missing out especially for some of the larger lifters. I will save the finer details for a later time and date to save time. 

2. Nutrition Do not sell yourself and your goals short because you refuse to eat quality food at least eighty percent of the time. Our bodies are machines and like machines we need proper fuel to feel our best and work as efficiently as we can. I am not talking about eating to have a six pack I am talking about eating for performance. If you are able to have a six pack, eat plenty of quality foods, and still hit PRs on the platform then great if not oh well, you won’t get any extra points for looking sexy anyways. However, there is a balance here the “See Food” diet is not exactly always the best option either. If you are 140lbs at six foot tall then sure eat everything you can get your hands on but, there will come a point when simply adding weight for the sake of adding weight will begin to do more harm than good. Not to mention your numbers on the platform could eventually suffer but, more importantly so your health could suffer. No matter how awesome you are if you are dead because a heart attack you cannot exactly increase your total. I made this mistake very recently and am paying for it now. I let some people influence me into just simply eating everything and getting “bigger” in order to put up bigger numbers. Unfortunately, after 6 months of this and going from 215lbs and being in the best shape I had ever been in to all the way up to a chubby 240lbs. I am sad to say really the only thing that increased was my blood pressure and waist line. Do not make this mistake. Eat to perform not just to do it. Show some self-discipline and eat clean eighty percent of the week. You, your heart, your total, and your appearance will thank you for it. 

3. There is more to life I am one of the most dedicated powerlifters you will meet. I do not miss sessions, I obsess over bad sessions, I plan sessions, meals and almost all of my life around training sessions. My family, girlfriend, and friends know exactly when and where these sessions will be. They also understand that unless you are dying chances are I will not miss these sessions. However, they also know that other than those six or eight hours a week I am open to go out, have fun, watch movies, cook out, play games you name it. Powerlifting is a massive part of my life but, it is not the only part of my life. I have seen and heard so many men talk about losing a good friend or even a wife because they just could not set time to live where they were not obsessing about the gym. One of the hardest things for “hardcore want it all strength athletes” is to turn the training and hardcore mind set off. You have to remember that the gym is going nowhere. As long as you paid your dues it will be open on Monday however, unlike that building full of barbells your wife or family may not. Spend time with your friends and family, pick up a hobby that is not in the gym, have a dedicated date night every week with your girl or guy where you are just yourself and enjoy one another, hang out with friends and just laugh, read a book, go to school, take a vacation that doesn’t involve a 12 hour powerlifting meet. Just remember there is more to life. I hope this helps some people and I know it got a little deeper than you most likely wanted or expected but, none the less these are three of the biggest mistakes I see day in and day out. There is no reason any of us have to learn the hard way. Take care of yourself physically, mentally, and emotionally I promise it will carry over and show the benefits in your training. I hope all benefit from this, the ones already practicing all of this I hope you continue, and I hope all of you have a great week and until next time hit some PR’s.

Introducing New Alpha Athlete Andrei

Andrei’s first powerlifting meet was in 2012 in the 165b weight class where he totaled almost a grand. His highest total was near 1300 at 198. In July of 2014 he did his first sanctioned strongman competition at the Washington’s Strongest Apple where he placed 2nd in the 200s and qualified for NAS Nationals. Training and competition highlights include a 700lb yoke for 60’ in 25 seconds, a 600x10 trap bar deadlift, a 485x10 RDL, a 635x3 squat in briefs, a 1,145lb two-person deadlift, and a 670x2 frame deadlift.


Andrei is coached by Chris Duffin and Ben Crutcher for his basic strength and strongman programming, following custom templates designed to bring up weak points and further ingrain basic movement patterns that are conducive to performance in strongman events. His 2015 competitive season will begin February 15th at the RAB Fitness NAS Strongman Showdown.


Outside of the gym Andrei works as a QA engineer, is attempting to start a video production company, studies philosophy, is involved in his local church, and often enjoys his front porch and the companionship of a stellar group of friends who push him to be a better person each and every day.

Introducing New Alpha Athlete Dustin Reed

I am Dustin Reed. I am 23 years old aspiring powerlifter. I weight lifted and competed in strongman competitions as a teenager and then graduated high school in 2009. I then joined the Army as an Active Duty Infantryman and served 4 years before suffering a relatively severe injury to my lower back and right leg. I was forced to come home and live a normal life at that point. I began powerlifting almost immediately after I got out of the Army when I met Sam Byrd. He for some reason took me under his wing and showed me the ropes about 2 years ago. I have competed in 3 SPF meets as a 220 junior with my best comp lifts of a 585 Squat, 340 Bench Press, and 575 Deadlift for a 1500 total. I am still very much a beginner in this sport in my eyes but, I am working every day to be better and little stronger than I was last meet. 

                I honestly never expected to get the opportunity to represent ALPHA due to having such a mediocre at best Bench Press. However, I appreciate and cannot thank Adrian Larsen enough for looking passed that and seeing whatever it is he saw in me. I will work as hard to do what I have promised to him as I do for myself and anyone or anything else I commit myself too. I look forward to the future and seeing what I can learn and hopefully teach and pass on to others from this opportunity that has been placed in front of me.

Remember, this shit takes time- Matt Phelps

REMEMBER, THIS SHIT TAKES TIME


Recently, I have received questions about programming and what kind of sets I do to increase the bench press.  Many of the inquirers are relatively new to the world of powerlifting and are looking to the more experienced lifters for programming, nutrition and technique advice which is fuckin’ great. 


 In the world of powerlifting, things are different.  People really want to see each other succeed.  Direct competitors cheer for each other.  People get together on social media to help each other and give advice.  Many experienced lifters I know spend hours of their limited free time helping out new lifters in any way they can.  That’s not to say you shouldn’t be competitive with other lifters when you’re competing.  Cheer for your competitors, but also try to crush them.  That being said, it is incumbent upon you to approach your training knowing that elite lifters aren’t grown over night, whether its bench only, full power, deadlift only, whatever.   THIS SHIT TAKES TIME.


Nothing I can tell you will make your bench press go from 300 to 500 in a year.  If I could, believe me I would.  I can give you advice, and happily will, to quicken your ascent to your desired goal weight, I can give you names of better lifters than myself to check out so you can watch their videos for form analysis and I can and will support you in any way I can.  However, whether your goal is a huge total, a huge bench, excelling in bodybuilding, strongman or god forbid it, crossfit, the best thing you can do for yourself is to stay consistent and pick a program and stick to it for a considerable amount of time.  If you take breaks from training regularly just because you don’t feel like it, fuckin’ don’t.  Go to any gym anywhere for a long period of time and you’ll see people that come and go, people that never ask anyone anything and wander around from machine to machine and do easy weight, and thus, always look the same and never get any stronger.  They lack direction, consistency, appropriate effort and unfortunately, guidance.  


Big numbers take LOTS of time to achieve.  I don’t care if you’re drug free or not, the huge numbers take time.  If you’re a drug free lifter, be cognizant that it may take you a little more time.  Your connective tissues and CNS especially, take time to adapt to heavier and heavier weights, that is why it takes so fucking long.  It is important to push yourself at least occasionally with heavier and heavier weight on that first set every week to push your body to become familiar with heavier weight than you’re used to.  This is what I call effort.  Make yourself uncomfortable, scare yourself (just make sure you have a spotter that’s worth a shit).


The three most important supplements are time, effort and consistency.  Elite levels of strength, elite bodybuilding physiques, attaining an elite level or a World Record in anything takes years of training and practice.  There may be someone with a better roll of the genetic dice than you, but does he work as hard as you? Is he there 5 days a week like you?  Is he still going to be there next year, or during sexy body beach season?  Time, effort and consistency.  These three things will get you more results with any program you choose than anything you can buy at the fucking store or anything I can tell you.  Work on your form, push yourself, watch better lifters than yourself, stay consistent, out train your opponents and you’ll realize one day that even though this shit takes time, it is now finally, YOUR TIME.  ALPHA ATHLETE MATT PHELPS

Three beginner mistakes made in your first competition- Adrian Larsen

Are you signing up for your first powerlifting competition?  If so, here is a list of things to avoid.  
First, do not attempt to cut weight.  Many experienced lifters will cut weight in a attempt to break a record.  Maybe a state record, national record or world record.  Whatever the case is, you will have enough things worrying you than to have to worry about cutting weight.  I have cut weight for a ton of competitions.  It takes it's toll on you mentally.  So for the first few competitions try not to let weight classes play into the equation.  Spend more time understanding the flow of the competition and most importantly have fun.  

Second common mistake is something that I have seen at every single competition I have been too. Someone looking at the roster to see who is in their weight class.  Guess what, it doesn't matter.  You compete against yourself and yourself only.  No matter who is in the weight class, competing to hit a personal best should be the only matter at hand.  So don't worry about who is in the same weight class or what they may open up with.  Stay focused with the task at hand. 


Finally, a common mistake made for a beginner is warming up too quickly.  Sometimes meets go quick sometimes they go slow.  Look at the speed of the competition.  Also don't be afraid to ask the meet director if they plan on having any breaks in-between flights.  The meet directors job is to make a smooth experience for the lifters.  So do not be afraid to approach them with questions.  The worst thing you can do in a competition is think everything is moving quickly, hit the final warm-up weight and then find out there will be a 15 min break.  So pace yourself accordingly while warming up.

New Alpha Athlete Matt Phelps

Matt Phelps - graduated high school in 2001in Bardstown, KY and worked as an ironworker until 2009, when I joined the United States Border Patrol.

 I have trained and worked as a Border Patrol Agent in New Mexico, Arizona and Idaho. I have been lifting, albeit sporadically and without any real knowledge at times, since I was 13. My first powerlifting meet was when I was 14, I bench pressed 240lbs.
 
I have a two year old son, Odin, whom I love more than all the ice cream in the universe. I have been a drug free, raw lifter my whole life. I have lifted in the USAPL, USPA, UPA, Nevada Police and Fire Games and numerous unsanctioned meets. I hold drug tested and non drug tested national records in the UPA in the 242 (both) and 220 class (tested) as well as numerous state records in the UPA, USAPL and USPA.

In 2012 I won first place and best bench press at the Nevada Police and Fire Games. My best competition bench press to date is 550 unsanctioned and 547 at USPA. My best in the gym is 570. All at around 240lbs.

My goals in the near future are the 220 (551lbs) and 242 (600lbs) drug tested World Records. I rather enjoy helping other lifters out in anyway I am able to, be it programming advice or just form tips. I am learning new things that I never would have thought of from watching other lifters and asking questions and I think its important to spread that data around to everyone. Looking forward to a good year in 2015, hopefully 600lbs good!

Lone Wolf or Dynamic Duo? – Tasha Whelan

All the best superheroes have a partner, a team mate. No one rides alone successful. The greatest success’ and accomplishments are those that are usually shared.  It has always been said, two (muscle) heads are better than one.

Protection, safety, rescuer. All is fun until you get stuck under a weight. Its never fun to be “that guy/gal” who tries to PR on their own, or feels cocky under a heavy weight and all of a sudden that weight is a bit more than expected. No partner, no one to help move that weight up or off you, so you become “that guy/gal” screaming for help while pinned under a barbell. You don’t want to be remembered in the gym for being rescued. It happens more frequently that it should. This won’t happen with a training partner (given the partner is experienced enough to spot properly).

When spotting, know what your partner likes and dislikes in a spot. Knowing your lifter’s preferences could be key to their lift being successful. A bad spot can ruin a potential PR or just an entire set alone. Talk to your partner figure out what cues help them and what spotting technique works for them. More importantly, always be prepared. If a lift goes wrong, that person is relying on your to bail them out. Be ready for anything. Eyes open and focused on them. Period.

Accountability. Hands down the most valuable component of having a training partner is accountability. How many people have hit there snooze button on a planned early morning training session?  It is too easy to make excuses; staying in a warm, cozy bed for longer, stayed up too late last night, too hungry to get ready in time to train, next thing you know you have to get on with the rest of your day.  Evening training sessions can be just as difficult to make; too tired from the day, dinner was too heavy, etc.  Next thing you know… damn a workout is missed.

It can get way too easy to miss a workout. Maybe you’re in a bad mood, low on energy, would rather watch Sons of Anarchy, whatever the excuse, chances are if you know someone is waiting for you at a given time, you’re going to show. Work out will be complete. One step closer to those goals.

Results:  When training with a partner you are more inclined to pick up the training intensity. Again, if you have the right training partner, who does not slack off or leave you hanging. We all want results, to reach our goals, to lift and train with purpose. It’s much easier to let yourself down than to let another person down. If someone is expecting you to be there to train, you’ll show up, work hard, accomplish the day’s training program, and therefore lead you to key results.

Time-saver: Having a training partner can really eliminate time not only spent in the gym, but during working sets, rest periods etc. A lot of people may not realize how much time can be wasted setting up equipment, racks, getting gear ready etc. Having someone to help move this proves along quickly can make all the difference in a workout when you’re in a good groove and flow.

Notice Technique Flaws: We don’t always know how we look when we are lifting. A lot of the time we focus on moving that weight and if we finish the lift, we will feel accomplished. Well, form, technique, cuing; all crucial to gains, success, progress, and injury prevention. It’s important to have a set of eyes watch the things you can’t see. Maybe your knees are buckling in during a squat, or back breaks a little in a certain part of a deadlift, or your elbows are flaring too much during a bench press. It feels great to you, but that lift could have moved much smoother by fixing the things you don’t notice. Partners give you the eyes you need when you “can’t see”.

Encouragment. Training alone: “I missed my lift, I’m pissed and feel like a weak piece of garbage”. This can ruin your day. That weight should have flown up. “I’m not strong enough, I lost my strength, and I thought I was better than that.”

So easily we put ourselves down, become these self-loathing individuals, the Debby-downers, the negative-Nellys. When you’re just not feeling like superman and more like the garbage man, you need to hear some words of encouragement. Training partner: “You got this Bro. take a moment, re-group, and hit it again.  Today might not be the best day. There’s still tomorrow, and the next time. This is one day. You’ve lifted it before. You work hard, you’re a freaking bad-ass. It’s a bad lift, it happens. You got it next time.”

Instead of walking out of the gym completely defeated by a bad lifting day (we all have them, it’s normal) A training partner can at least make you feel a little bit better, and that little bit can go a long way. Keep on encouraging and motivated your team mate. It’s important. DO NOT LET THEM FALL TRAP TO INTERNAL EXECUTION. Wah. Bad day. Head up bad ass. Not only for missed lifts, but for praise when you hit a PR. It is nice to get recognized for that, maybe a high 5, a slap on the ass, a chest bump. HA. Whatever it is, it’s always nice not to share the experience of success and gain alone.

Afraid to increase the weight? Think you’ll miss it? Partners are there to push you, keeping your mind in the game, mentality is huge when lifting and gaining. You need to keep the positivity there and having a partner there to reinforce the positive thoughts can be night or day difference in the gym.

Right kind of training partner. The right training partner is someone that shares your vision. This person is driven and dedicated to the same level as you. He or she is not flaky, nor is he or she training for a completely different sport or goal. Someone training for a marathon would not make the best training partner for a powerlifting or vice versa, even if they were best friends or husband and wife. The goals must be the same or similar. Gender should not matter. Sometimes training with the opposite sex can actually be better. Who doesn’t like to impress the opposite sex and work hard, and show off a little?

A great partner is someone you feel can push you, motivate you, and excite you to lift. A training partner who comes to the gym, not prepared, bad mood, constantly complaining, or never following through with the planned workout, etc., would not make an ideal workout/ training partner. If your current training partner is not helping you reach your goals, then now is the time to reevaluate what you want in a partner. It’s not selfish to “fire” your training partner if it’s not working out well. You will never accomplish or be successful with your goals if you let someone take you away from achieving them. What is selfish about following your dreams and reaching your goals? Nothing. So say bye-bye to the bad partner and get a new one. IT IS WORTH IT. If you want a good reliable partner you need to pay the same respect to that person. Show up, be ready, be motivating, be open minded, and be a teammate. HAVE FUN!!!

Check out these training buddies. Now this would be an ideal training session ;)

Cutting Weight for the Female Athlete – Tasha Whelan

As a women whose training partner is a man, I can say cutting weight next to him is very annoying. Doing the same weight cut as my training partner seems to be quite more of a struggle for me than it is for him. Given, as a women, hormones come in to play.  Women, having higher levels of estrogen, which is commonly associated with weight gain by slowing down the metabolism. Progesterone, which plays a big role in women’s menstrual cycles, influences the body to hold on to water a bit more. These are factors that contribute to the greater challenge of cutting weight for women.

I’ve done weight cuts where I just focus on a water weight drop (miserable), and weight cuts where I took the more gradual approach (i.e changing my diet, adding more cardio (ugh))… Neither are enjoyable. It’s exhausting, miserable, and pisses me off.

For someone who competes in the 132 weight class, I find it that much harder to cut down. Changing diet up can really screw up my strength, especially when 90% of the time my diet is very clean, so to clean it up more than it already is, can be quite challenging.

How can I make weight, and preserve as much lean mass, strength, and energy as possible? It’s tough for sure. I have found myself sitting in hot tubs, steam rooms, and saunas, fully clothed doing cardio to just lose .25 of a lb.. UGH!

What I have found to be the “easiest” approach, is the gradually cut. More recently, I sit at about 140 and need to get to 132. I clean my “all ready clean” diet up a bit more… usually 4 to 6 weeks out.. Bye-bye jars of peanut butter (sigh)… No cheat meals, no pancakes.  Hello to lots of chicken salads, salmon, sweet potatoes, and protein shakes. Not too horrible really, as long as you are getting in carbs especially post workout, and keeping enough protein in.

As long as I can drop a few “bad” pounds, preferable 4-5 through diet, and keep the water cut to 5 lbs or less… seems to be the best… but again, HARD, as a women, not having too much weight on you to lose, 1 lb can be painful and disgusting to drop. You have to do what you have to do right…

Water loading prior to the dehydration phase is very important. This helps get the water out easier, along with water pills, dandelion root, and magnesium citrate supplement to help extract the water. Steam rooms, and low intensity cardio for the sweat, but be careful to not expend too much energy at a higher intensity as you will need this to recover.

When cutting, do ask yourself, do I need to do this, is it necessary? If you are competing to compete, to get more experience, then I suggest not cutting weight, not only does it take a physically toll on the body, it is stressful and mentally exhausting as well. If you are looking to break records, or hit a certain lift at a different weight class, then sure, do what you got to do, but do prepare yourself for a challenge, a very tough challenge.

When refueling and rehydrating try to avoid going all out and scarfing down as much food as you can immediately as this is not the best way to go about it. First and foremost, your body needs to rehydrate so get some water, sodium, and electrolytes back in. The first thing I have is Pedialyte. This allows me to have a great start to the rehydration process. This process can easily be done wrong. I myself have taken the route of stacks of pancakes, steaks and omelets, hash browns and whatever else I could “uncomfortable” get in my body to try to get the energy and strength back up. Sodium and water is the first priority, then gradually get food back in.  Don’t get me wrong, go and eat a good amount of food, but I don’t suggest getting terrible full like at Thanksgiving. Your body has just been through a massive depletion and needs time to process what you are putting back in so everything will starting functioning (digestive system) as it should. Be smart, be passionate, and only cut if necessary.

Risk Vs. Reward

Reward

• Being more competitive at a lower weight
• Better chance of breaking records or placing on top
• Putting weight back on after weigh in (weigh more than your competition= stronger)
• Qualifying for bigger competitions

Risk

• Losing strength
• Not recovering well enough from water cut (if part of your personal process)
• Possible psychological effects on the brain due to severe dehydration (i.e. depression, mood swing, aggression etc.)
• Physiological effect on the body (Reduced blood volume, heart must work harder to supply oxygenated blood,
• Dehydration results in reduced muscle blood flow, waste removal, and heat dissipation, all of which are necessary for sustained, high power muscle action in events such as boxing and judo.” (Armstrong, 1992, p.29)
• Feeling like crap during the entire dehydrating process

Keeping the Fire Ablaze – Dan Stephenson

As a fitness professional, I spend a lot of time in the gym.  It can be a wonder of how someone such as myself could keep up a high motivation for training myself and others.  After working with clients all day and spending most of the day inside the gym, motivation does not come easy.  I have learned a few things over the years that have helped me to continue to drive myself to train as hard as I need to and to push my clients in the same way.

For the fitness professional

• Find a different gym to train at other than where you work.

If you work in a gym, chances are most people know you and feel comfortable enough to approach you whenever they see you “available” in their eyes.  This is a good thing for business but it can be a problem when it comes to your personal workouts.  I suggest that you get the heck out of there whenever you can and train at a different gym.  Being unknown or at least keeping to yourself is sometimes necessary to get the work in that you need and to keep your focus during your training sessions.

• Plan your schedule wisely

One of the greatest things about working as a personal trainer is the freedom to manage your own schedule.  Conversely, one of the worst things is that your schedule is at the mercy of your clients.  This often leads to trainers working split shifts.  Many trainers can manage the split shift just fine but it does take some planning ahead to pull it off successfully. 

Be sure to prioritize yourself into your schedule setting boundaries of when you are “available to clients” and “unavailable to clients.”  This includes limiting the extra-early morning clients and the late-night clients that turn a 10-12 hour day into a 14 hour day.  Plan your shifts so that you can provide an honest quality service to all of your clients and to get in your own quality training sessions throughout the week.

For the competitor

• Find a gym that supports your sport/style of training

This should be a big priority for those who are serious about their training.  It is hard to improve your deadlift in a gym that doesn’t allow chalk, doesn’t have bumper plates, and frowns upon loud crashing weights.  It is also helpful to get in an environment with like-minded people and people that are stronger than you.  You might be the biggest fish in the pond but there is always the ocean.

• Remember that your competition may out-train you

While you may want to take a day off or only push yourself so far, just remember that you are giving your competition the chance to out-train you.

For the general public

• Establish a few realistic, specific, and time sensitive goals

Goals are important.  More precisely, specific goals are important.  They provide your training with purpose and help to establish a means to measure progress; both of which are motivating.  Training with purpose and recognizing (and celebrating) progress is a good way to keep motivation alive.

• Find your “Fitness Identity”

Finding a fitness identity can be tricky for some but once you have it, it does wonders for motivating your training.  A fitness identity is a trait that one can identify with that is related to fitness.  An example of this would be associating an activity, such as running, to an individual.  “I run often, therefore, I am a runner,” or “I train to improve my total, therefore, I am a powerlifter.”

Once a fitness identity is established, training purpose is established or reinforced and you may find that other aspects such as nutrition and lifestyle choices may coincide more with the new found fitness identity.

To summarize, your training needs to be a priority if you truly want to reach your goals.  As Adrian would say, “Good things come to those who wait… go out and f*cking earn it!”