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.