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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
Dear GPC-GB Nodumbelles 2015 Lifters,
I would like to thank you all for joining us on platform on Saturday. I know that for many of you this was your first powerlifting competition and I feel honoured that you chose GPC-GB Nodumbelles Women’s Open 2015 to pop your powerlifting cherries.
I know you were nervous. In fact I know many of you were terrified. So many things were running through your heads even before you sent off the entry form. The thought of being up on platform in front of so many people made you feel sick. What if I make a fool of myself? What will people think? OMG I am just going to be a laughing stock. The other girls are going to be so good. SHIT! SHIT! SHIT!
The times you thought of pulling out. The ‘reasons’ you could give yourself for not entering running through your mind as you lay in bed at night. No one would know it was just an excuse would they? No one but you.
How will I know what to do? What if I get it wrong? How do I pick my numbers? Where will I warm up? HOW will I warm up? What if I need to pee? What if I don’t get my lifts? What? What? Who? Where???? AAARRRRGGGGHHHHHHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!
And Jeeeeeeeeezzzz I am going to have to wear a singlet!!!!!! Why do I have to wear a singlet? I think I will actually DIE. This has to be the most unflattering garment known to mankind and I have to wear it IN FUCKING PUBLIC!!!!! SERIOUSLY?????? Yes I will ACTUALLY DIE of embarrassment.
But you didn’t die did you?
No. Far from it! You actually thrived and grew with each passing moment.
You felt the fear and you did it anyway. No one laughed. No one jeered. And you know what even if they had have done would you have cared on the day? I don’t think so. You see that is the thing about pushing outside of your comfort zone, you just can’t lose. Whatever happens you have won. You have put yourself in a place you have never been in so whatever the outcome you will walk away with something you didn’t have prior to it.
Every year I stand back and I watch as each one of you literally grows as the day goes on and it is AMAZING. I see the shy, body conscious women who come to weigh in become these powerful singlet clad Amazonians in a matter of hours. I see empowerment of self and of others. I see friendships made. I see coach athlete bonds that are truly unique. I see that fear turn to elation and I see trepidation turn into absolute determination. I see body language change from self-conscious wall flowers trying to hide in the crowd turn into absolute puffed out peacocks of pride with glorious tail feathers on show strutting their stuff and I FUCKING LOVE IT!!!!!!
I want to thank each and every one of you for giving your all on platform. You were incredible. Not one of you came to just make up the numbers. You came here to be powerlifters and powerlifters you are. From the first-timers right through to our seasoned lifters each one of you gave your all. You conducted yourselves in a fashion that make me proud to be on the same team as you. No tears or tantrums. No divas. Just solid athletes getting on with what they came to do. You lifted out of your socks. You supported each other with shouts, cheers, words of support and advice and when needed a good old kick up the arse.
There is no shame in being competitive. NON at all. The difficulty sometimes comes in making sure you don’t take it personal. You can be competitive and not be a bitch. You should want to beat your opponent but you should never want them to fail. The better they become the better you become. Do not compare yourself but push yourself and those around you. Leave the ‘fight’ on the platform and be gracious in victory and defeat.
For many of you this is just the start. You are on page one your powerlifting story. Turn each page and enjoy it. Sometimes you may have to reread a chapter but never be tempted to miss a page. Sometimes it is a hard read and you may want to put the book down because you just don’t get it. Please persevere, one word at a time….one training session at a time, one lift at a time, a day at a time. This book has no end.
On Saturday for many of you your lives will have changed forever in ways that yet remain to be seen. For me the memories are many but I want to leave you with one of the reasons that for as long as you and others like you keep wanting to lift I will keep providing a platform.
At the end of the lifting a lifter came to thank me for the day, as many of you did. As she hugged me she said
‘I am so proud of MYSELF.’
The power of these words are the reason I do what I do.
Be proud of what YOU do.
#JackedAndClassy
#Roarsome
#WomenWhoPowerlift
#ThisIsWhoIAm
#ThisIsWhatIDo
#NeverEVERGiveUp
Tania x
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
