Powerlifting for Ladies?

[Workout King]

Hey, I have a question for you ladies. Sorry if its been covered before but i looked through quite a few pages in this forum and couldn't find it, soooo . Anyway, I was thinking of suggesting a powerlifting type of routine to my GF as a change to her mainly iso exercises that she isdoing now. She is making decent improvements, but much slower than they should be for the time/effort she is putting in. So the question is, have any of you tried a powerlifting/mass building kind of routine? how did it work for you? any info would be greatly appreciated. And I'm thinking of putting her on something like madcows 5x5 if you have heard of it, which can be found at :
http://www.elitefitness.com/forum/showthread.php?t=375215

thanks a lot! need more info? ask!

 

[Evil_Frisky]

Hey, I have a question for you ladies. Sorry if its been covered before but i looked through quite a few pages in this forum and couldn't find it, soooo . Anyway, I was thinking of suggesting a powerlifting type of routine to my GF as a change to her mainly iso exercises that she isdoing now. She is making decent improvements, but much slower than they should be for the time/effort she is putting in. So the question is, have any of you tried a powerlifting/mass building kind of routine? how did it work for you? any info would be greatly appreciated. And I'm thinking of putting her on something like madcows 5x5 if you have heard of it, which can be found at :
http://www.elitefitness.com/forum/showthread.php?t=375215

thanks a lot! need more info? ask!

I've Trained PL'ing ... Just got back into BB'ing recently.

There isn't a 'special' routine for girls. I did mostly core exercises.. very seldom targeted specific muscles.

I'd rotate a ME week and a DE week and rotate in different exercises... Most of my DE weeks were 8x2's and my ME weeks were Just one rep Max's

I'm gonna see if I can dig up my Routine that was written for me by my Coach for ya.

 

[Evil_Frisky]

K.. Found it

Now I don't have a specific Day for Bench because I couldn't train due to Elbow surgery. He'd written me one but I don't have it with me. I'd follow a Metal Militia style training.. Board presses, Pin Presses rack lockouts DE day and then one rep max's ME day .. then there is shirt work if she does intend to compete with gear.


Day Workout
1 DE Lower
2 Sled Dragging
3 Traps, Shoulders, Triceps, and Biceps
4 Off
5 ME Lower and Back
6 Sled Dragging
7 Bench Training (will look for the routine for you)

----------------------------------------------------------

Dynamic Effort (DE) Lower

Week DE Exercise – Box Squats

1 8 x 2
2 8 x 2
3 6 x 2
4 5 x 2 Heavy
5 5 x 2 Heavier
6 5 x 2 Heaviest
7 8 x 2
8 6 x 2
9 6 x 2
10 5 x 2

Second Exercise - Speed Sumo Deadlift 8-10 x 1

Third Exercise – Lower Back/ Hams 3-4 x 10-12

Fourth Exercise – abs – 3-4 x 10-12

-------------------------------------------------
Traps, Shoulders, Triceps, and Biceps

Traps
Barbell or Trap Bar Shrugs
1 set of 50, 30, 20, 20, and 10 reps, increasing weight

DB Shrugs
3-4 x 10-12

Shoulders
Frong/Side Raises Superset
2-3 x 10-12

Triceps
Rolling DB Extensions
3-4 x 10-12

Biceps
Hammer Curls
3-4 x 10-12
----------------------------------------------------
Max Effort (ME) Lower


Week DE Exercise
1 Box Squat Max Single
2 Conventional from floor or off 3-4” blocks Max Single
3 Good Morning from Pins Max Triple
4 High Bar Box Squat Max Single
5 Rack Deadlift Max Single
6 Arched Back Good Morning Max Triple
7 Low Box Squat Max Single In suit w/straps down
8 Squat w/suit and wraps 3x3
9 Squat w/suit and wraps 3x3
10 Squat w/suit and wraps 3x2

Second Exercise – Deadlift Variant 3x3
*Exception: Week 9- Heavy Sumo Deadlift – 3x1*

Third Exercise – Lower Back/Hams 3-4 x 10-12

Fourth Exercise - Abs – 3-4x 10-12

Fifth Exercise 3-4 x 10-12


I had a 12 week program before my meet.. the 11th week was my off week.

this is what worked for me... Feel free to incorporate some or all of it into her routine I hope this helps

 

[Workout King]

Thats a heck of a routine! Great info on that, k to ya! But sorry if I mislead you, but the reason I was looking to put her on this was to mainly lose fat and add lean muscle, she's about 145lbs 27%bf. Her diet is...decent, could be a bit better but should be more than adequate for losing weight(I'm just psycho when it comes to my diet). And I've seen quite a few of my male friends go onto powerlifting type programs and drop TREMENDOUS amounts of bodyfat in very short time even despite still eating like crap... think this would work for ladies too, especially with a pretty lean diet?

 

[nycgirl]

Thats a heck of a routine! Great info on that, k to ya! But sorry if I mislead you, but the reason I was looking to put her on this was to mainly lose fat and add lean muscle, she's about 145lbs 27%bf. Her diet is...decent, could be a bit better but should be more than adequate for losing weight(I'm just psycho when it comes to my diet). And I've seen quite a few of my male friends go onto powerlifting type programs and drop TREMENDOUS amounts of bodyfat in very short time even despite still eating like crap... think this would work for ladies too, especially with a pretty lean diet?

I strongly recommend Shadow's 5x5. I recently completed it. It's easier to follow and I saw dramatic results. The body fat just melted right off and I wasn't on supplements at the time.

 

[Evil_Frisky]

Thats a heck of a routine! Great info on that, k to ya! But sorry if I mislead you, but the reason I was looking to put her on this was to mainly lose fat and add lean muscle, she's about 145lbs 27%bf. Her diet is...decent, could be a bit better but should be more than adequate for losing weight(I'm just psycho when it comes to my diet). And I've seen quite a few of my male friends go onto powerlifting type programs and drop TREMENDOUS amounts of bodyfat in very short time even despite still eating like crap... think this would work for ladies too, especially with a pretty lean diet?

My weight actually dropped during that training.. I had to eat like hell to gain and make my weight class. Have her eat good... no different for a female at all. The sled training will kick her ass and double as cardio. I'll look for my sled training routine for you also.

Why don't you post her diet here so we can take a look at it? OR better yet have her join and post it.

 

[Workout King]

Been trying to get her to join for a while, I send her sooo many links and told her to sign up. Since I'm sitting at her computer typing this I think I might set this forum as her start page

 

[Evil_Frisky]

Been trying to get her to join for a while, I send her sooo many links and told her to sign up. Since I'm sitting at her computer typing this I think I might set this forum as her start page

Sneaky thinking... hee hee

Hopefully she will consider it... No matter the training we have some very very helpful people here. Shadow has helped lots of women with there diet and training and I'm sure if she came on she could benefit alot from the info here on the womens board.

 

[Workout King]

nycgirl: WHere can I find shadow's 5x5? I've read through her project a few times and even had a friend up at school go on it and she did great while she stuck with it.

Thanks again girls, you're helping a lot already!

 

[nycgirl]

nycgirl: WHere can I find shadow's 5x5? I've read through her project a few times and even had a friend up at school go on it and she did great while she stuck with it.

Thanks again girls, you're helping a lot already!

http://www.elitefitness.com/forum/showthread.php?threadid=98518&highlight=Old+School

If you can't open the link, let me know. The entire program is in my log (I have to search for it . . but it's there).

Prior to joining elite, I did some lifting but did not have the knowledge to do Madcow's program (besides at 5am the last thing I wanted to do was math prior to my workout). It's simple and she will see great results.

 

[big4life]

You can also check out the power lifting board and a member called Quadsweep's Sister, she has a lot of knowledge about powerlifting.