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OH Press
50kg x 8/8/8
Floor Press
50kg x 3/3/3/3/3/3/3/3 – 30 seconds rest
Inverted Band Row
4 x 8
Squats
137.5kg x 2
145kg x 2
152.5kg x 2
Paused
110 x 3/3/3
Banded Lying Ham Curls
1 x 100
Bench
95kg x 3/3/3/3
80kg x 8/8/7
Tri Machine Dip
3 x 12
Tri Press Down on Cables Super Set Face Pulls
Deads
60kg x 10/10
100kg x 5/5
120kg x 3
140kg x 3
150kg x 3
160kg x 3/3/3/3
RDLs
100kg x 8/8/8
Hyper Holds
20kg x 10seconds x 3
Squats
Bar x lots and lots
45kg x 5/5
65kg x 5
85kg x 3
105kg x 3
Wraps on
125kg x 3
137.5kg x 3/3/3
Paused – sleeves
105 x 3/3
Walking Lunges – just bodyweight with nice stretch
24x 4
Bench
Bar x lots & lots
40kg x 5/5
60kg x 5
70kg x 3
80kg x 3
90kg x 3/3/3/3/3
High Board
100kg x 3/3
DB Inlcine Press
50lb x 8/8/8
Tri Press
50lb x 8/8/8
Table Tops & Rotates
50/50
Deadlifts
60kg x 10/10
100kg x 6
120kg x 5
130kg x 3
150kg x 3/3/3
Paused
140kg x 4/4
Lats PDs
3 x 15 at around 130lb
SQUATS
Squats
Bar x lots
40kg x 6
60kg x 6
80kg x 3
100kg x 3
wraps on
120kg x 3
127.5kg x 3/3/3/3
Paused
90kg x 3/3/3
Static Lunges with Safety Squat Bar
40kg x 6/6/6 – each side of course
Steated Flop n Locks (this is what I call them anyway, I am sure they have a proper name)
40kg x 10/10/10
BENCHPRESS
Bench
Bar x lots
40kg x 6
60kg x 3
70kg x 3
80kg x 1
85kg x 3/3/3/3/3/3
DB Floor Press
55lb x 8/8/8
Banded Skull Crusher into Tri Fry
Bar + purple x 5/10 x 2
Table Top/Rotates
50/50
I have added commentary into videos to go into more detail. I hope it works for you guys. Let me know what you think.
Deadlifts
Deadlifts
70kg x 10/10
90kg x 5
110kg x 5
135kg x 5/5/5
Paused
125kg x 5/5
Chins
8/6/4/4/3/3/2
This is actually 112.5kg NOT 118.5kg as stated on the video by your truly!
THIS is 118.5kg for the 90kg Open GPC Women’s Bench Only WR/ER/BR
Fast forward to last Sunday. As the only woman in the bench bash I literally had nothing to lose. It was actually really nice to go into a competition with no self induced or externally perceived pressures. So the game plan was simple. Get 120kg on the bar for third attempt, start higher and take 7.5kg jumps to get there. So we opened at 107.5kg which is the highest I have opened at, 115kg was on the bar on the second attempt, it was again a good solid lift, at this point I was pretty confident I could nail a 117.5kg but I had nothing to gain and so stuck to the plan and put 120kg on (see Big jump to SMALL…you get the idea). Unfortunately that was just a gnat’s fart too much on the bar that day, the bar came down solid and controlled and I fired it off the chest after the press command but it stalled around a third of the way up. It just wasn’t there, but I had it on the bar and it didn’t bury me, nor did I technically unravel at any point, it was simply too heavy that day.
115kg solid second attempt.
120kg so close and yet soooooo far!
The month of March has been super for me for making progress in terms of implementing different strategies that I can now use. For most people competitions are just about hitting PBs and I get that but I like to pick my battles. By setting different measures for judging my performance and how to improve it I feel I can constantly fine tune myself as a lifter. This is something that I drum into all my clients time and time again. Look at different way of measuring your progress, look at what strategies work for you, have a game plan with all options covered, know what increments on the bar you can do and practice them.
For more information on my coaching services and approach to training please email me info@nodumbelles.com.gridhosted.co.uk
I had the pleasure this year to put on the very first GPC-GB Nodumbelles Women’s Open Powerlifting competition. It is the 2nd Nodumbelles competition I have run but this is the first 3 lift and federation affiliated comp. Both competitions were hosted (as will future ones) to encourage new and novices female lifters onto platform. I just love organising stuff. If I wasn’t in the business of big and strong my next choice of career would be event organising, so I am a pretty happy chump whenever I get to combine the two.
Deadliftng at my first ever powerlifting competition Feb 2011
I am also kind of a list keeper because I am forgetful. This apparently is because I am strong, and a scientist told me that, so I am taking it as my excuse for being a tad dim sometimes (Thanks Polley!) I remember not really knowing what to take to my first competition and just kind of winging it, which I do A LOT! I basically took everything! And then some more! And didn’t take other stuff that I never knew I would need. As I did more comps I managed to refine what I need to take to cover all eventualities. We actually managed to go to the WPC Worlds in Prague last year with only hand luggage for 2 lifters. I am still a tad unsure how this happened.
There was also a ton of stuff that I didn’t know about the whole procedure of entering a powerlifting competition. I was pretty lucky to have some really experienced lifter friends who helped me muddle through. To be honest, though, I was in blissful ignorance. I am pretty sure this is the case for most first time lifters. So I thought I would share a little list that I compiled for the lifters at the Women’s Open. I hope you found it as useful as they did (I think lol).
Now not all items will apply to everyone and you can of course add in your own personal stuff but I think it is a pretty could starting point for any level of lifter.
| ☐ | Send of entry forms with correct payment. |
| ☐ | Ensure all membership subscriptions are up to date. |
| ☐ | Obtain a current copy of the federation rules. AND READ THEM |
| ☐ | Book time off work if necessary. |
| ☐ | Confirm weigh-in times & location. |
| ☐ | Make all necessary travel & accommodation arrangements. |
| ☐ | Confirm arrangements for coach or handler. |
| ☐ | Locate venue. |
| ☐ | Check qualifying totals/records if necessary. |
| ☐ | Leotard |
| ☐ | 2 T-shirts |
| ☐ | Knee socks |
| ☐ | Squat Shoes |
| ☐ | Deadlift Shoes |
| ☐ | Belt |
| ☐ | Wrist Wraps |
| ☐ | Knee Wraps |
| ☐ | Knee Sleeves |
| ☐ | Squat Suit |
| ☐ | Bench Shirt |
| ☐ | Briefs |
| ☐ | Chalk |
| ☐ | Nose Torque/Smelling Salts |
| ☐ | Talc |
| ☐ | Towel |
| ☐ | Slip On or plastic bags for squat suit & bench shirt |
| ☐ | Baggy sweat pants |
| ☐ | Zip fronted hoodie. |
| ☐ | Food |
| ☐ | Water |
| ☐ | Membership Card |
| ☐ | Plasters & tape |
| ☐ | Painkillers |
| ☐ | Muscle Rub |
| ☐ | Cold Spray |
| ☐ | Electrolytes |
| ☐ | Scissors |
| ☐ | Copy of Federation Rules |
| ☐ | Copy of Qualifying Totals/Records |
| ☐ | MP3 Player & earphones |
| ☐ | Turn up on time for weigh in |
| ☐ | Have you openers to give in at weigh in |
| ☐ | Have your kit ready to be checked if there is a kit check |
| ☐ | Check your flight and flight schedule. |
| ☐ | Locate where you will be lifting and the warm up areas. |
| ☐ | Set any rack heights that you will be requiring. |
| ☐ | Locate toilets and changing rooms |
| ☐ | Find an area to leave your kit etc |
| ☐ | Talk through your plan with you coach/handler |
| ☐ | HAVE FUN |
Peace Out
T x
