nycgirl's Newbie PowerLifting Log

[nycgirl]

nycgirl's PowerLifting Log

Good Morning,

I started a Pl program recommended to me by Moderator Stilleto. Its a 16 week program designed to help me reach a 3 rep max for the folllowing excerices: Bench, Squat, and Deadlift. The numbers this week are extremely light for both the main excercises and auxillary excercises; they will increase.

Goal: Bench Press - 115; Squat - 200; Deadlift - 200

Weight: 137

Workout:
5:45am:
Bench Press - 3x3 - 55lbs (total)
Lockout Press - 3x3 - 55lbs
(Program states Board Press (gym doesn't have 2x4 lying around) and someone was using the Power Rack)
Decline Press - 3x3 - 55lbs
Dumbbell Press - 3x3 - 20lb dbbls
(Program states Cambered Bar Press - gym doesn't have one; since my max is pretty low - the weight amounts for this are low enough that this kind of press will do.)

Auxilary Excercises for Legs
Lying Leg Curls - 3x10 - 30lbs
Leg Extensions - 3x10 - 45lbs
Standing Calf Raises - 3x10 - 55lbs

Diet:
4:45am - 1/4c (dry) oats w/ 4 whites; 1 CB
6:45am - 1scp EWPP w/ 1/4c (dry)oats and 1t of Glutamine
7:30am - 1/4c (dry) orzo pasta w/ 1/2c salmon and 1/4c of tomato sauce (1 R-ala; 1 mutli, 1 calcium, 1 biotin)
8:45am - 3 Leverox
9:30am - 1/4c (dry) oats w/ 4 whites
12:30pm - 1 spicy tuna sushi roll
3:15pm - 1 cup of chicken breast w/ 1T of ceasar dressing

Planned:
6oz of raw tuna w/ steamed broccolli and 2T of Ginger Sauce
1 scp EWPP w/ 2T ground flax meal

 

[Scotsman]

Good to see you getting into the game. Will be interested to see your progress, you have a great resource helping you.

Cheers,
Scotsman

 

[stilleto]

thank you scots.
nycgirl- good luck- i'm here to help you. i'm guessing you'll do great.

 

[Evil_Frisky]

Yay

I will be starting my program soon.. woohooo!

 

[blut wump]

Do you eat nothing after your 12:30pm meal? That seems like a long time to go without food.

 

[nycgirl]

Do you eat nothing after your 12:30pm meal? That seems like a long time to go without food.

Oh, yes. I have to update it. I had chicken breast at 3:15.

 

[nycgirl]

Workout: Cardio
6:30am - 20min of HIIT

Diet:
7:00am - 1 scp of PP; 1 Cardio Breeze
9:00am - 20 almonds; 1scp of PP w/ 2T of oats
12:14pm - Salad w/ 1 cup of grilled chicken
2:45 pm - 1 PowerBar Apple Cinnamon Harvest Bar
5:35pm - 1scp of PP w/ 2T of oats
8:30pm (planned) - 6oz of raw tuna w/ 2T of ginger sauce

 

[nycgirl]

Workout: 6:00am
Deadlifts - 2x3 - 80lbs
Platform Deadlifts - 2x3- - 40lbs

Auxillary Excercises
Barbell Rows - 3x10 - 50lbs
Shrugs - 3x10 - 20lb dbbls
Wide Grip Pull-Ups - 2x10 (76lbs of assistance - will decrease this next week)
Ab Curl Machine - 2x20 - 20lbs

Diet:
5:10am - 1/4c (dry) oats w/ 4 egg whites; 1 Cardio Breeze
7:00am - 1scp EWPP w/ 1/4c oats & 1t glutamine; 1multi, 1 Biotin; 1 Calcium
7:30am - 1/2c pasta w/ 1/2c chicken breast & 1/4c tomato sauce; 1 R-ala (15 min. before)
10:40am - 1/4c oats w/ 4 egg whites
2:00pm - salad w/ 1 cup of chicken breast
5:20pm - 20 Almonds
9:30pm - 1/2c chicken

 

[stilleto]

looking great so far. don't worry about the weights btw- as you see, they move up fast.
i bet you do better than you expect.

 

[nycgirl]

Rest Day

Diet:
6:45am - 1 scp of EWPP w/ 2T of oats
10:00am - 20 Almonds.
12:30pm - CHEAT MEAL - 1/2 grilled reuben sandwich & fries.

 

[Chambewy20]

How much you weighing these days, were do you want to compete?

 

[nycgirl]

How much you weighing these days, were do you want to compete?

I currently weigh 137.

Compete? I haven't thought about that. My numbers are pretty low. Are they too weak? I don't know anything about Powerlifting Competitions.

 

[Chambewy20]

No, just curious, that's all.

I would guess around 132, dependant upon how you feel about dropping a couple of pounds or what have you. I think the next one up is 148.

 

[nycgirl]

Once I get my strength up, it is something I would consider.

I was 149 when I joined EF!! I rather lose the additional 5lbs. My goal is to lose 7 and maintain at 130.

 

[Scotsman]

Once I get my strength up, it is something I would consider.

I was 149 when I joined EF!! I rather lose the additional 5lbs. My goal is to lose 7 and maintain at 130.

Competing is fun, you should give it a try and not worry about how your numbers match up. Just compete against yourself and see how you progress, it gives you goals to shoot for and once you make one goal it's time to set another.

Cheers,
Scotsman

 

[stilleto]

what scots said.
finish this program and see where you are, but you can really compete at any point if you wanted to- it doesn't matter where your numbers are.
at my first competition, there were a few people there who had just started powerlifting. i was surprised that they competed since to me it was like entering a swimming competition right after you learn to swim, but its not like that at all.
people will cheer just as loudly for you as they will for the guy benching 600 and you'll see that people will help you that you dont' even know.

but, don't worry about that right now, just keep going- you're doing great.

 

[Scotsman]

what scots said.
finish this program and see where you are, but you can really compete at any point if you wanted to- it doesn't matter where your numbers are.
at my first competition, there were a few people there who had just started powerlifting. i was surprised that they competed since to me it was like entering a swimming competition right after you learn to swim, but its not like that at all.
people will cheer just as loudly for you as they will for the guy benching 600 and you'll see that people will help you that you dont' even know.

but, don't worry about that right now, just keep going- you're doing great.

Yeah pl comps are great, everyone is very supportive because we all started somewhere and are just happy to see new faces keeping it going.

Cheers,
Scotsman

 

[Dakotah]

nice to see you in pl girl congrats!!!!!!!!! you will do awesome!!!! i cant wait my first comp is soon!!

 

[nycgirl]

Yesterday - REST DAY

Diet: Not good.
10:30am - 1/2 cup of oats w/ 6 egg whites
3:30pm - 1 cup of pulled barbecue chicken w/ 1 cup of collard greens and 1 cup of candied yams
8:30pm - 1 medium thin crsut pizza

 

[nycgirl]

Workout:2:00pm
Squats - 2x5 - 80lbs
Pause Squats - 2x5 - 30lbs
Step Ups - 2x10 - 25lb dbls

Auxillary Bench Day
Close Grip - 5x5 - barbell only
*grip wasn't as close as it should be, but close enough to balance the bar; I tried the close grip and I almost dropped the bar on me; definitely a new grip for me - as I get comfortable I will bring my hands in closer.
Dumbbell Incline Press - 5x5 - 12lb dbls

Side, Rear Delt & Front Raises - 5x5 - 5lb dbls

Diet:
12:10pm - 1/4c of oats w/ 5 whites; 2 Cardio Breeze
3:10pm - 1scp of EWPP w/ 1/4c of oats w/ 1t of glutamine; 1 multi, 1 calcium, 1 biotin, 1 R-ala
4;20pm - 1/4c (dry measure) pasta w/ 3/4c of chicken breast and 2T of Miracle Whip
7:00pm - 6oz raw tuna w/ 2T of Miracle Whip

 

[Smurfy]

rock on girl.

this is the kind of shit I like to see.

 

[majutsu]

keep up the good work

excellent job

 

[nycgirl]

Good Morning

Woke up late. Will do cardio this evening



Diet:
8:00am - During Commute to work: 20 Almonds
9:40am - 1 pumpernickel bagel w/ 1 serving of lite Philly Cream Cheese

 

[Quadsweeps Sister]

Hey - I was really focusing in on your nutrition. I compete in the 132 class and I generally hover around 129 - 135 depending on whatever.

At 132, I eat a lot more than what you have been showing in your daily nutrition. I understand everyone is different, but I think yours might be a bit "lean". I can only wonder if your workouts might suffer due to this? Just some thoughts on my part.