Yesterday I hit a 455lb deadlift, which brought my total up to 1,002lb. I am super psyched! When I started out I couldn't even imagine this was even possible. Bodyweight between 137 and 140lb.
Videos of lifts
Squat 347 lb + stiff bar comp deadlift of 435 lb
Bench 200 lb
Deadlift 455 lb on deadlift bar
Training
I've been lifting off and on since the summer of 2011, so about 6.5 years. I started powerlifting training specifically in the fall of 2013, my 1st powerlifting meet was summer 2014.
I was self coached up until this past summer, when I started working with RTS and Mike.
I did starting strength my 1st year of powerlifting but stalled out around the time I did my 1st meet. My numbers were S:245 B:135 D:335 @120lb bodyweight. After that, I switched to a PPL x2 that I wrote. I did that for another year and a half till my lifts were around S: 275 B:150 D:405. I then started an upper/lower split where I did bench 2x a week and squat + deadlifts 2x a week but I alternated which I focused on as the main lift. I was on that until I started coaching with RTS. My lifts were S:315 B:175 D:425 and bodyweight was 128 out of comp.
Current Training
I decided to go up a weight class at that time, from 125 (57kg) to 138 (63kg). I am 5'5 so I was doing myself a huge disservice competing in the 57kg class where everyone else was a half foot smaller than me. Since going up 4 months ago, my lifts have increased dramatically and so has my wilks! RTS had me on an upper/lower split similar to my old one till I competed at USAPL Raw Nationals last month.
Since Nationals, I have been on a full body routine 4x a week, with a bench variation each workout as well as a squat or deadlift variation and accessories. The volume each workout is low to make up for the high frequency. It took my joints and muscles about 3 weeks to get used to the frequency. I seem to be handling it ok now.
The deadlift PR was a total YOLO move on my part and not programmed at all
. I wanted to play with the deadlift bar. This was my 2nd time ever using one, with the 1st being back in 2014.
Progress photos.
Diet
Pretty relaxed. I suck at eating so my #1 goal is just getting my calories. I maintain around 2200-2500. My #2 goal is getting enough protein. I aim for 100g bare minimum and 160g+ when I am prepping for a comp. For supplements, I use protein powder and sometimes take creatine. I take a multivitamin, fish oil, vitamin D, zinc, magnesium, and melatonin every night before bed.
Videos of lifts
Squat 347 lb + stiff bar comp deadlift of 435 lb
Bench 200 lb
Deadlift 455 lb on deadlift bar
Training
I've been lifting off and on since the summer of 2011, so about 6.5 years. I started powerlifting training specifically in the fall of 2013, my 1st powerlifting meet was summer 2014.
I was self coached up until this past summer, when I started working with RTS and Mike.
I did starting strength my 1st year of powerlifting but stalled out around the time I did my 1st meet. My numbers were S:245 B:135 D:335 @120lb bodyweight. After that, I switched to a PPL x2 that I wrote. I did that for another year and a half till my lifts were around S: 275 B:150 D:405. I then started an upper/lower split where I did bench 2x a week and squat + deadlifts 2x a week but I alternated which I focused on as the main lift. I was on that until I started coaching with RTS. My lifts were S:315 B:175 D:425 and bodyweight was 128 out of comp.
Current Training
I decided to go up a weight class at that time, from 125 (57kg) to 138 (63kg). I am 5'5 so I was doing myself a huge disservice competing in the 57kg class where everyone else was a half foot smaller than me. Since going up 4 months ago, my lifts have increased dramatically and so has my wilks! RTS had me on an upper/lower split similar to my old one till I competed at USAPL Raw Nationals last month.
Since Nationals, I have been on a full body routine 4x a week, with a bench variation each workout as well as a squat or deadlift variation and accessories. The volume each workout is low to make up for the high frequency. It took my joints and muscles about 3 weeks to get used to the frequency. I seem to be handling it ok now.
The deadlift PR was a total YOLO move on my part and not programmed at all
. I wanted to play with the deadlift bar. This was my 2nd time ever using one, with the 1st being back in 2014.Progress photos.
Diet
Pretty relaxed. I suck at eating so my #1 goal is just getting my calories. I maintain around 2200-2500. My #2 goal is getting enough protein. I aim for 100g bare minimum and 160g+ when I am prepping for a comp. For supplements, I use protein powder and sometimes take creatine. I take a multivitamin, fish oil, vitamin D, zinc, magnesium, and melatonin every night before bed.
